Goal Setting Flashcards
Focus on “attaining a specific standard of proficiency on a task, usually within a specified time”
Objective goals
Attempting to attain a specified amount of weight loss (e.g., 25 pounds/11 kilograms) within 3 months, running for 30 minutes 4 times a week, consuming less than 10% of calories per day from saturated fats, and reducing caloric intake from 3,000 to 2,000 calories per day are all examples of?
objective goals
General statements that are not easily measurable or objective.
Subjective goals
What are these examples of?
I want to lose 10 pounds (4.5 kilograms) in 8 weeks.
I want to reduce daily caloric intake by 500 calories.
objective goals
What are these examples of?
I want to look and feel better.
I want to eat more vegetables.
subjective goals
Goals usually focused on the end result and are in relation to another person, usually in the form of a competition.
outcome goals
Goals in relation to one’s own level of performance or behavior.
performance goals
Goals focused on helping individuals to actually reach their performance goal.
process goals
What type of goals are these an example of?
Win a weight loss competition among friends.
Place in top ten in a 5K race.
outcome goals
What type of goals are these an example of?
Reduce calorie intake from 3,000 to 2,000 calories.
Perform aerobic exercise for 1 hour per day 5 days per week.
performance goals
What type of goals are these an example of?
Avoid buying processed snack foods at the grocery store.
Schedule 1-hour workouts at 6:30 a.m. Monday–Friday.
process goals
Goals that are objective and can be easily measured.
goal specificity
Goals that are either short- or long-term.
goal proximity
How hard (or easy) it is to reach a goal.
goal difficulty
The degree to which an individual is invested in achieving his or her goal.
goal commitment
Outcome, performance, and process goals.
goal types
Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.
self monitoring
Goals influence performance in which four distinct areas?
Directing attention and action
Mobilizing effort
Enhancing persistence
Developing new learning strategies
What to the SMARTS goals stand for?
Specific Measurable Action-Oriented Realistic Timely Self-Determined
Behavior that is directed by personal (internal) satisfaction, such as personal enjoyment, as well as striving for self-determination and competence.
intrinsic motivation
Which of the following is an example of a SMARTS goal?
A. My goal is to reduce my calorie intake from 3,500 to 2,500 five days per week for the next four months by excluding junk foods during the work week.
B. My goal is to exercise seven days per week to lose 50 pounds in one month.
C. My goal is to eat no more than 700 calories per day for the next 4 months so I lose at least 60 pounds.
D. My goal is to eat more fruits and vegetables by only drinking smoothies for the next 6-months.
A. My goal is to reduce my calorie intake from 3,500 to 2,500 five days per week for the next four months by excluding junk foods during the work week.
Which of the following is an example of a SMARTS goal?
A. My goal is to limit my alcohol intake to only on the weekends.
B. My goal is to eat 1000 calories per day so I can lose at least 40 pounds.
C. My goal is to run five days per week to look my very best.
D. My goal is to exercise three days per week for the next four months by running for 30-minutes at 7:00am on Mondays, Wednesdays, and Fridays.
D. My goal is to exercise three days per week for the next four months by running for 30-minutes at 7:00am on Mondays, Wednesdays, and Fridays.
What are effective strategies to minimize goal setting challenges and pitfalls?
Select all that apply.
A. Avoid setting too many goals; opt for only one or two goals to start
B. Keep goals modest and short; typically no more than a month
C. Set specific goals that are quantifiable (uses numbers)
D. Aim high and set goals that are slightly too difficult to achieve
A. Avoid setting too many goals; opt for only one or two goals to start
B. Keep goals modest and short; typically no more than a month
C. Set specific goals that are quantifiable (uses numbers)
A technique to help people make decisions about starting a specific program or not.
decision balance sheet
What goals are focused on helping individuals to reach their performance goal?
a. Process goals
b. Do-your-best goals
c. Outcome goals
d. Subjective goals
a. Process goals
“I want to run for 30-minutes, four times a week,” is an example of which kind of goal?
a. Objective goal
b. Process goal
c. Subjective goal
d. Outcome goal
a. Objective goal
Jane Doe has a goal to lose 30 pounds in 6 months. However, after 3 months she has only lost 5 pounds. Therefore, she changes her goal to lose 15 pounds in 6 months. This is an example of which of the following?
a. Goal proximity
b. Vague goal
c. Outcome goal
d. Goal re-evaluation
d. Goal re-evaluation
What is self-monitoring?
a. The degree to which an individual is invested in achieving his or her goal.
b. A technique to help people make decisions about starting a specific program or not.
c. Attaining a specific standard of proficiency on a task, usually within a specified time.
d. Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.
d. Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.
Why should Nutrition Coaches be careful when applying goal-setting principles regarding diet and nutrition to children?
a. Young children will be overly sad if they don’t reach their goal.
b. Young children will find ways to cheat when not supervised by a parent.
c. Young children often lack the maturity and ability to accurately self-monitor their own behaviors.
d. Young children lack the needed discipline to follow instructions.
c. Young children often lack the maturity and ability to accurately self-monitor their own behaviors.
Which of the following is an example of a SMARTS goal?
a. My goal is to eat more fruits and vegetables by only eating salads for the next 6 months.
b. My goal is to eat no more than 900 calories per day for the next 6 months so I lose at least 50 pounds.
c. After speaking with my Nutrition Coach, my goal is to reduce my calorie intake from 3,000 to 2,000 five days per week for the next three months by excluding junk foods (chips, cookies, pastries) during the weekday.
d. My goal is to look and feel better than I ever have before by exercising every morning and evening until I’m satisfied by my appearance.
c. After speaking with my Nutrition Coach, my goal is to reduce my calorie intake from 3,000 to 2,000 five days per week for the next three months by excluding junk foods (chips, cookies, pastries) during the weekday.
Which two types of goals appear to be the most effective?
a. Outcome and subjective goals
b. Subjective and do-your-best goals
c. Long-term and outcome goals
d. Process and performance goals
d. Process and performance goals
Which two types of goals appear to be the most effective?
Process and performance goals
What is a potential problem when undertaking a goal-setting program?
a. Setting process instead of outcome goals
b. Setting too many goals
c. Setting goals that are too specific
d. Setting performance instead of do-your-best goals
b. Setting too many goals
What kind of goal involves a weight loss competition amongst friends?
a. Subjective goal
b. Process goal
c. Performance goal
d. Outcome goal
d. Outcome goal
Which of the following is increased by self-determined goals that enhance commitment?
a. Intelligence
b. Intrinsic motivation
c. Extrinsic motivation
d. Acumen
b. Intrinsic motivation
“I want to reduce my calorie intake from 3,000 to 2,000 calories per day,” is an example of which kind of goal?
a. Do-your-best goal
b. Performance goal
c. Subjective goal
d. Outcome goal
b. Performance goal
What is an example of a specific goal?
a. My goal is to increase my caloric intake.
b. My goal is to increase the amount of fruits and vegetables I eat each day.
c. My goal is to increase my exercise frequency and intensity.
d. My goal is to reduce my caloric intake from 2,500 to 2,000 calories per day.
d. My goal is to reduce my caloric intake from 2,500 to 2,000 calories per day.
What type of goal cannot result in a failure to be reached?
a. Objective Goal
b. Process goal
c. Do-your-best goal
d. Outcome goal
c. Do-your-best goal
Jim wants to place in the top ten of a 5k race. What type of goal is this?
a. Outcome goal
b. Objective goal
c. Subjective goal
d. Performance goal
a. Outcome goal
Why does the Nutrition Coach need information about goal setting if many individuals already set goals?
a. Individuals tend to set SMARTS goals instead of outcome goals.
b. Individuals generally do not set goals that maximize positive outcomes.
c. Individuals tend to set process goals versus outcome goals.
d. Individuals generally set objective versus subjective goals.
b. Individuals generally do not set goals that maximize positive outcomes.
