Chapter 7.1 - Goal Setting

Question 1

What is a goal?

Answer 1

• A goal indicates a level of performance which an individual or group should work towards
• Something an individual is trying to accomplish

Question 2

What are the 3 types of goals?

Answer 2

• performance goals
• process goals
• outcome goals

Question 3

What is a performance goal?

Answer 3

• Goals that focus on improvement and attainment of personal performance standards
• leads to increased self-efficacy
• i.e., running a faster time

Question 4

What is a process goal?

Answer 4

• Goals that focus on specific behaviours in which athletes must engage throughout a performance
• i.e., pulling your arms in tight while executing a spin in figure skating

Question 5

What is an outcome goal?

Answer 5

• goals that focus on social comparison & competitive results
• dependent on the ability & performance of their opponent
• i.e., outscoring their opponent

Question 6

What is goal setting?

Answer 6

• the practice of establishing desirable objectives for one’s actions
• emphasis should be placed on setting process and performance goals as athletes should strive to set goals that are personally controllable
• Goal setting theory has demonstrated more scientific validity to work motivation than any other theory or approach

Question 7

What are the benefits of goal setting?

Answer 7

• The beneficial effects of goal setting on task performance is one of the most replicable findings
• 90% of the studies showed positive or partially positive effects
• The effects are found just as reliable in field settings just as laboratory

Question 8

Why should we set goals?

Answer 8

• goals direct attention, mobilize effort, and promote the development of new learning strategies
• goals influence athletes’ performance by enhancing their self-confidence and their sense of satisfaction
• realistic goals help an athlete manage stress and remain optimistic when faced with adversity

Question 9

Where can we set goals?

Answer 9

• education
• workplace
• sports

Question 10

What is performance profile ?

Answer 10

• A visual display of those areas perceived to be important in achieving a top performance
• the athletes current assessment of self is mapped

Question 11

What is performance profile based on?

Answer 11

• self-awareness
• goal setting

Question 12

What are the benefits of performance profile?

Answer 12

• Facilitates coach’s understanding of athletes perspective; detect mismatches
• A monitoring device that can provide immediate feedback
• Increases self-efficacy
• Predict performance

Question 13

What are the 5 steps in performance profiling ?

Answer 13

• Identify key performance characteristics of an elite athlete in your sport
• Identify the ideal rating for each of your characteristics
• rate your current ability for each characteristic
• find your discrepancy score by subtracting your current rating from your ideal rating
• prioritize your targets

Question 14

What is a long term goal?

Answer 14

• something you want to accomplish in the future; will take time
• i.e., “i want to win a championship”, “I want to graduate”

Question 15

What is a short term goal?

Answer 15

• something you want to do in the near future; will build up for the long term goals
• i.e., “i will practice 3hrs/day”, “i will attend every lecture”

Question 16

What is a general goal?

Answer 16

• stimulates the student’s self-regulated learning and identifies areas for improvement
• i.e., “i want to be faster”, “i want to be stronger”

Question 17

What is a specific goal?

Answer 17

• Well defined & clear
• i.e., “i want to decrease my 400m time by 0.5 secs”, “i want to increase my bench press”

Question 18

What does SMART stand for ?

Answer 18

• S: Specific goals
• M: Measurable goals
• A: adjustable goals
• R: realistic goals
• T: Time Based goals

Question 19

What is a specific goal in SMART?

Answer 19

• Is the goal specific?
• Set a goal that is specific; long & short term
• i.e., “increase speed by 10%” rather than vague “i want to improve”

Question 20

What is a measurable goal in SMART?

Answer 20

• Is the goal measurable?
• Be sure you can measure the goal to assess progress; keep track & post them
• i.e., “I’ll track my expenses to ensure 15% goes into my savings each month”

Question 21

What is an adjustable goal in SMART?

Answer 21

• Is the goal adjustable?
• Evaluate periodically & make modifications
• Don’t be afraid to adjust the goals if necessary; due to less playing time or an injury

Question 22

What is a realistic goal by SMART?

Answer 22

• Is the goal realistic?
• Goals should be moderately difficult, If goals are too easy, they are of little value. If they are too difficult, they may lead to decreased confidence

Question 23

What is a time based goal by SMART?

Answer 23

• Is the goal timely?
• Develop strategy & accomplishment dates
• You need to identify a point in time at which the goal is to be achieved, thereby increasing motivation

Question 24

What is an example of using SMART goals?

Answer 24

• Decide on a long-term goal & Improve my focus during practices from a 5 to a 9 by the end of the season.
• Week One: Goal; State 2 positive thoughts during training sessions after each mistake and park each mistake.
• Action Plan: make list of positive words & say 2 positive words after mistakes, then come up with an image to use after making a mistake & evaluate training sessions
• Decide on a short-term goal that will help you get closer to your long-term goal
• Complete your action plan