exam one 6 Flashcards
Goal:
something you want to accomplish or level you would like to achieve
Goal-Setting:
the process of identifying what you want and establishing measurable
goals and timeframes to achieve them
Big Goal Dreaming
Imagination: All success stories once a goal Youtube created 2005
Expectations: Easy to create, hard to stick with
Process: Break down into small pieces
Imagery: As motivation (i.e. beach house)
Belief: Someone has to accomplish great things, why not you?
Benefits of Goal-Setting
– Creates motivation (main source)
– Builds a clear vision
– Increases effort
– Constant reminder
– Prolongs effort
– Builds confidence when achieved
Difficulties With Goal-Setting
- “Just doesn’t work”
- Expect results immediately
- Failing to set specific goals
- Setting too many goals too soon
- Setting unrealistic goals (hurts motivation)
- Not having others hold you accountable
- No consistent evaluating
Long-term Goals:
- 5 year plan
- End of semester
- By Graduation
Athlete: Season Goals
Career Goals
Short-Term Goals:
Daily Goals
- Weekly Goals
- Monthly Goals
Athlete: Game Goals
Practice Goals
intrinsic Goals:
- goals related to developing your internal drive
- Task or Mastery orientation
- Understand the “Why”
= Process and Performance goals
Extrinsic Goals:
- goals related to extrinsic ideals
- Outcome orientation
- Extrinsic rewards
= Outcome goals
Outcome Goals:
-Result-oriented
– Can help narrow focus, but also creates anxiety
– Examples:
– Winning
– Championships
– Personal statistics
– Playing in the Pro’s
– i.e. Best free throw % in the league
– Most out of your control
– Can depend on teammates/opponents
= Can train brain to worry only about outcome
Performance Goals:
– Goals compared to own previous performances
– Focus is on own performance
– In your control
– Helps measure progress
– Personal timelines: month to month
– Example:
– Improve mile time
– Improve free-throw percentage
– Improve quality pitch %
= Helps measure own progress
Process Goals:
-Goals based on actions you engage in during performance
– Repetitions aimed at skill development
– In your control
– Repeatable process
Practice Goals:
– 50 goal with foot
– 500 free throws
– 100 shots against the garage
Game Goals:
Execute pre-game routine
– Use focal point after a mistake
= Skill Improvement without focus on outcome
Season Team Goals
*Establish long-term goals w/ clear paths short-term
*Involve entire team’s opinion in creation of goals.
*Monitor progress toward team goals (goal dates)
*Reward progress made toward team goals.
*Careful of unrealistic goals
Goal Plan
*Writing down your goals = Top 10%
*Actually do it = Top 1%
1) Goals – Get better at hockey
2) Skills – Shoot the puck better
3) Habits – Shoot against my garage
4) Daily Plan – 100 wrist shots + 100 slap shots
SMART(S) Goals
“I want to get in good shape.” - Everyone
Specific: How will I know? = I can jog 2 miles without getting tired.
Measureable
–How can I measure my progress?
–Lose 15 lbs; 10% body fat
Adjustable
–How might you need to adjust it?
–Ex. muscle weighs more than fat.
Realistic: Lose 3 lb and 1% body fat per month
Time-Based: How much time to accomplish it? = 5 months
(Self-Determined): Why is this important to me?
Goal Strategies
1) Create environment for success
2) Write Down Goal plan w/ LT & ST goals
3) Reward System of Achievement
4) Know the “Why”
5) Anticipate Difficulties – “Patience not perfection
