Rules for goal setting
When you are coming up with your goals, you need to design goals that can be tracked. The goals need to be…S.M.A.R.T. or now S.M.A.R.T.E.R.
Specific – Is the goal well defined?
Measurable – Can I measure the goal?
Attainable – Can I actually do this?
Relevant/Realistic – Does this goal relate to my health and wellness?
Timely – Does this goal have a time frame?
Exciting and Rewarding – Will I be motivated to work on my goals and is there a reward for accomplishing my goals?
When I set goals, I like to work backward.
What do I want to accomplish? That is my long-term goal. Now, I need to come up with some short-term goals that will help me reach my long-term goals.
Here is an example…
Let’s say I want to lose some weight. Is “lose some weight” a good goal? NO! Losing some weight is a good thought but I need to make it more specific and measurable in order to make it a goal; I need to make it… S.M.A.R.T. Specific, Measurable, Attainable, Relevant, and Timely.
Long-Term Goal – Lose 20 pounds in 4 months. Let me ask…is that specific? (I think so). Is it measurable? (sure, I can weigh myself now and do it again in four months.) Is it realistic? (Yep, with my build and weight, 20 pounds is safe.) Is there a good time frame? (yes, four months is not too long or too short or a time.)
So… How am I going to get there? I cannot wake up in four months, jump on a scale, and hope to have lost 20 pounds. I need some smaller goals that will lead me to my big goal.
Short-Term Goals
30 minutes of walking/jogging three times per week
Limit fast food to once per week.
Drink eight glasses of water per day.
Lift weights twice a week.
If I do my small goals every day for 4 months, will I arrive at my big goal? I think I will.
So that is goal planning. Now what I need you to do is open the other attachment lab 1and make up some goals for yourself. Remember the way I will grade is on your goals being specific, measurable realistic, and have a time frame.
WARNING: If any of you put “eat healthier” or “gain muscle” as your end goal, you will receive a failing grade. Make your goals specific and measurable. Also, this is a physical education class…make the goals related to your fitness. I do not care that your goal is to “catch up on your Netflix shows,” “get 20 females IG” or “go to Disney World.” Those are actual goals that I have had students submit!
Assignment:
You need to complete Lab 1 Goals attach it and send it to me. Remember to use the information that was given to you in the above lecture on proper goal setting. You will be graded on the following criteria…
1. are your goal specific
2. are your goals measurable
3. are they realistic and relevant
4. do they have a time frame
Grading Rubric
Your assignment should have 10 goals. Five short-term goals can be daily goals up to 2 weeks to complete and five long-term goals can take six to 16 weeks to complete.
10-8 points for 10 goals that are specific and measurable. They each have a completion target date. The goals are subject-specific.
7-5 points for five goals to eight goals that are specific and measurable. They might or might not have a completion date. They are general goals not related to your health.
4-2 points for goals that are not specific or measurable. They might or might not have a completion date.
1-0 points for less than five goals that are not specific or measurable.