2.4.5 Smart Goals

Question 1

SMART Goals

Answer 1

1. Specific
2. Measurable
3. Attainable
4. Realistic
5. Timely

Question 2

Specific

Answer 2

The intended goal outcome must be clearly defined.

For example, “I want to lose weight” is a vague goal with no objective way to know when it will be accomplished. A specific goal says, “I want to lose 5 pounds (2.2 kg),” which precisely details that the goal will be achieved when 5 pounds are lost.

Question 3

Measurable

Answer 3

Goal progress must be objectively measured and tracked over time with hard data, not based on subjective reports.

For example, regularly scheduled weigh-ins can track a weight loss goal by recording the date and the client’s scale weight each time. This data is then used to objectively track progress toward the specific outcome that is desired.

Question 4

Attainable

Answer 4

A goal must be challenging yet achievable by the client. If a goal is too easy, the client may not put in sufficient effort.

Similarly, if the goal is too challenging, the client may become discouraged and stop following the fitness plan.

Question 5

Realistic

Answer 5

Realistic goals are relevant to the client’s life. Even though something may be technically possible, it may not be possible for a particular client when viewed in the context of their lifestyle.

For example, it may be unrealistic for a busy business owner, who works 10 or more hours per day, to lose 100 pounds (45 kg) in 6 months. It is up to the fitness professional to make sure that client expectations are managed accordingly.

Question 6

Timely

Answer 6

To properly measure and track goals, they need to have specific timeframes with frequent check ins. The timeframe to complete a goal should be as challenging and realistic as the intended outcome. It should be short enough to build urgency, but long enough to allow for one or two slip-ups along the way.

Question 7

Goals focused on the end result.

Answer 7

Outcome goals

Question 8

Tasks that are pursued to reach a final outcome.

Answer 8

Process Goals

Question 9

Examples of question to help individualize goals for a client

Answer 9

What are your biggest concerns about your health and exercise habits?
What work are you prepared to do to reach your goal?
How motivated are you to reach your goal?
What have you tried in the past to reach your goal?
Did it succeed? Why or why not?
What has prevented you from reaching your goal in the past?
Have you already started making changes to your exercise or dietary habits?

Question 10

A behavior change technique that links a goal-directed response to situational cues by specifying when, where, and how to act.

Answer 10

Implementation intentions

ex: connects the exercise routine with a specific event, such as during a lunch break or after work

Question 11

A behavior change technique that involves anticipating barriers to goal action and proactively preparing strategies that prioritize intentional behavior over counterproductive habitual responses.

Answer 11

coping plans

Question 12

Internal dialogue in which the individual interprets feelings and perceptions, regulates and changes evaluations and convictions, and gives himself or herself instructions and reinforcement.

Answer 12

self talk

Question 13

Replacing negative statements with positive statements.

Answer 13

reverse listing

Question 14

When people believe the exact content of their own thoughts.

Answer 14

cognitive fusion

Question 15

When a person imagines appearance or healthrelated outcomes.

Answer 15

appearance imagery

Question 16

When a person creates mental images that increase energy and/or relieve stress.

Answer 16

energy imagery

Question 17

When individuals mentally rehearse their technique.

Answer 17

technique imagery