Ch 17: Goal Setting

Question 1

Right type of goals

Answer 1

Ones that provide direction and motivation

Individuals must set the right kind of goals that enhance motivation, build confidence, and inspire direct attention toward goal completion.

Question 2

Low success rate in achieving goals

Answer 2

Goals not set realistically in terms of commitment, difficulty, or evaluation of progress
- Do not include specific strategies for achieving the goals

Question 3

Clients need to understand:

Answer 3

The goal-setting process, the different types of goals, goal-setting principles, why goals work, and how to implement a goal-setting program to maximize goal effectiveness

Question 4

Attaining a specific standard of proficiency on a task, usually within a specified time.

Answer 4

Objective Goals

Question 5

General statements that are not easily measurable or objective.

Answer 5

Subjective Goals

Question 6

Goals usually focused on the end result and are in relation to another person, usually in the form of a competition.

Answer 6

Outcome Goals

Question 7

Goals in relation to one’s own level of performance or behavior.

Answer 7

Performance Goals

Question 8

Goals focused on helping individuals to actually reach their performance goal.

Answer 8

Process Goals

Question 9

Nutrition coaches should have their clients focus on what type of goals?

Answer 9

On how to lose weight (e.g., changing dietary habits) instead of how much weight to lose.

Question 10

To help set performance and process goals, fitness professionals should ask what type of probing questions of clients to gain a better understating of their dietary habits?

Answer 10

Do you find yourself eating meals quickly and on the run? If so, how often?
Do you tend to overeat and feel full and sluggish? If so, how often?
How often do you find yourself eating in the car or in front of the television?
How many servings of vegetables do you eat for breakfast, lunch, and dinner?
How much water do you tend to drink per day?

Question 11

Examples of process/performance goals could include the following:

Answer 11

Eat slower and more mindfully, focusing on the taste, smell, and texture of the food.
Eat until only 80% full and save any leftovers for another time.
Avoid eating in the car or in front of a television when possible.
Aim to eat three servings (about 2 cups) of vegetables per day.
Aim to drink eight glasses of water per day.

Question 12

Goals that are objective and can be easily measured.

Answer 12

Goal Specificity

Question 13

Goals that are either short- or long-term.

Answer 13

Goal Proximity

Question 14

How hard (or easy) it is to reach a goal.

Answer 14

Goal Difficulty

Question 15

The degree to which an individual is invested in achieving his or her goal.

Answer 15

Goal Commitment

Question 16

Outcome, performance, and process goals.

Answer 16

Goal Type

Question 17

Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.

Answer 17

Self-Monitoring

Question 18

Setting as a strategy to change dietary behaviors was most effective when a ______________ goal-setting process was employed.

Answer 18

Four-step

Question 19

Four step Goal Setting Process

Answer 19

1. Recognizing a need for change
2. Establishing goals
3. Adopting a goal-directed activity and self-monitoring it
4. Self-rewarding goal attainment

Question 20

Individuals who more frequently set goals related to diet and nutrition

Answer 20

Used more appropriate behavioral strategies for weight management and diet and nutrition

Question 21

Individuals trying to change their eating patterns (Most effective)

Answer 21

Setting specific short- and long-term goals, writing down their exact intake, and then self-monitoring is related to the most positive eating behaviors.

Question 22

Goal Setting Mechanistic Explanation

Answer 22

1. Directing attention and action
2. Mobilizing effort
3. Enhancing persistence
4. Developing new learning strategies

Question 23

Goal Setting Principles (SMARTS)

Answer 23

S - Specific
M - Measurable
A - Action-Oriented
R - Realistic
T - Timely
S - Self-Determined

Question 24

Goal Setting Principles (Others)

Answer 24

Short- and long-term goals, written goals, goal commitment, identifying goal barriers, providing feedback, and individualizing goals.

Question 25

Action Plans

Answer 25

Should focus on process goals; this helps guide individuals in doing what is necessary to achieve their goals.

Action plans also help overcome barriers that may get in the way of achieving a specific goal.

Question 26

When setting realistic goals for a client

Answer 26

Individual differences and environmental factors need to be considered
Realistic, but challenging

Question 27

Timely Goals

Answer 27

All goals should have a Specific Timeframe
Lack of a specific timeframe can undermine a person’s motivation
An important way to include the timeframe is to set short-term goals (e.g., daily or weekly) and long-term goals (e.g., monthly or yearly).

Question 28

Long-term goals

Answer 28

• Provide direction and set the stage for what a client is eventually trying to achieve.
• They keep the focus on where the client eventually wants to go.

Question 29

Short-term Goals

Answer 29

• Important because they help individuals focus on small improvements and provide continuous feedback concerning progress toward the long-term goal
• The feedback from short-term goals can also serve a motivational function and allow adjustment of goals either upward or downward, depending on the situation

Question 30

Interaction of Short-term and Long-term goals

Answer 30

Staircase Approach

Question 31

Behavior that is directed by personal (internal) satisfaction, such as personal enjoyment, as well as striving for self-determination and competence.

Answer 31

Intrinsic Motivation

Question 32

Hot–cold empathy gap

Answer 32

• The hot–cold empathy gap emphasizes the notion that people fail to realize how much their current emotional experiences bias perception
• In essence, his current feelings of depression (hot) flavor his perceptions of the difficulty of reaching goals (cold).

Question 33

Not reaching goals; First step

Answer 33

The first approach would be to ask the client what is getting in the way of achieving their goal and reevaluate whether the goal was ever feasible

Question 34

Not reaching goals; What should client do?

Answer 34

Clients should rate their level of performance, identify barriers, and report how confident they are on reaching their initial goal. If they report poor performance, identify barriers, and/or report low confidence, then the goal needs to be reevaluated and revised.

Question 35

Goal Feedback

Answer 35

Combining goals with feedback appears to be extremely important in the achievement of goals.
- The combination of goal setting and feedback produced significantly higher performance than setting goals alone
- needs to be viewed positively by clients for it to be helpful in performance or behavioral change

Question 36

Probably the most important principle when implementing a goal-setting program applied to diet and nutrition

Answer 36

Make sure that Nutrition Coaches customize goals to the individual

Question 37

More specifically, nutritional coaching generally involves a careful assessment of?

Answer 37

Diet, identification of problem foods, discussion of environmental cues influencing the consumption of problem food, and the creation of an action plan

Question 38

To help individualize goals for clients, ask open-ended questions to more clearly understand their intrinsic motivation and barriers to new lifestyle habits. Some examples include the following:

Answer 38

What are your biggest concerns about your health and eating 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 weight-loss goal?
Did it succeed? Why or why not?
What has prevented you from reaching your goals in the past?
Have you already started making changes to your dietary habits?

Question 39

It is recommended that to increase commitment:

Answer 39

individuals post their goals in a public place to increase motivation and possibly peer pressure to achieve their goals

Question 40

Nutrition coaches should not implement these principles without considering each individual client’s:

Answer 40

Needs, goals, personality, motivation, and situation.

Question 41

A technique to help people make decisions about starting a specific program or not.

Answer 41

Decision Balance Sheet

Question 42

Decision Balance Sheet

Answer 42

Gains to Self vs. Losses to Self
Gains to Important Others vs. Losses to Important Others
Approval of Others vs. Disapproval of Others

Question 43

First Meeting with client

Answer 43

• Take a detailed history of Amy’s eating, exercise patterns, and background along with what she wanted to achieve by working with a fitness professional.
• provide Client with some written information on different goal types and different goal-setting principles.
  After reviewing all this information, develop some goals and ask client to develop one goal for each of the three areas for improvement.

Question 44

Second Meeting with client

Answer 44

Compare their goals and negotiated to determine which goals were most important

Question 45

Relapse prevention action plan program

Answer 45

Early in the program
- Fitness professional could ask the client to discuss and evaluate potential barriers with potential solutions

Question 46

“I want to reduce my calorie intake from 3,000 to 2,000 calories per day,” is an example of which kind of goal?

Answer 46

Performance Goal

Question 47

“I want to reduce my calorie intake from 3,000 to 2,000 calories per day,” is an example of which kind of goal?

Answer 47

Subjective Goal

Question 48

What is a decision balance sheet?

Answer 48

A technique to help people make decisions about starting a specific program or not

Question 49

What goals are focused on helping individuals to reach their performance goal?

Answer 49

Process Goals

Question 50

What are goals in relation to one’s own level of performance or behavior?

Answer 50

Performance Goals

Question 51

Why does the Nutrition Coach need information about goal setting if many individuals already set goals?

Answer 51

Individuals generally do not set goals that maximize positive outcomes.