Goal Setting

Question 1

Focus on “attaining a specific standard of proficiency on a task, usually within a specified time”

Answer 1

Objective goals

Question 2

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?

Answer 2

objective goals

Question 3

General statements that are not easily measurable or objective.

Answer 3

Subjective goals

Question 4

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.

Answer 4

objective goals

Question 5

What are these examples of?
I want to look and feel better.

I want to eat more vegetables.

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

What type of goals are these an example of?
Win a weight loss competition among friends.
Place in top ten in a 5K race.

Answer 9

outcome goals

Question 10

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.

Answer 10

performance goals

Question 11

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.

Answer 11

process goals

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 types

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

Goals influence performance in which four distinct areas?

Answer 18

Directing attention and action
Mobilizing effort
Enhancing persistence
Developing new learning strategies

Question 19

What to the SMARTS goals stand for?

Answer 19

Specific
Measurable
Action-Oriented
Realistic
Timely
Self-Determined

Question 20

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

Answer 20

intrinsic motivation

Question 21

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.

Answer 21

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.

Question 22

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.

Answer 22

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.

Question 23

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

Answer 23

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)

Question 24

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

Answer 24

decision balance sheet

Question 25

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

Answer 25

a. Process goals

Question 26

“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

Answer 26

a. Objective goal

Question 27

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

Answer 27

d. Goal re-evaluation

Question 28

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.

Answer 28

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

Question 29

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.

Answer 29

c. Young children often lack the maturity and ability to accurately self-monitor their own behaviors.

Question 30

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.

Answer 30

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.

Question 31

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

Answer 31

d. Process and performance goals

Question 32

Which two types of goals appear to be the most effective?

Answer 32

Process and performance goals

Question 33

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

Answer 33

b. Setting too many goals

Question 34

What kind of goal involves a weight loss competition amongst friends?

a. Subjective goal
b. Process goal
c. Performance goal
d. Outcome goal

Answer 34

d. Outcome goal

Question 35

Which of the following is increased by self-determined goals that enhance commitment?

a. Intelligence
b. Intrinsic motivation
c. Extrinsic motivation
d. Acumen

Answer 35

b. Intrinsic motivation

Question 36

“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

Answer 36

b. Performance goal

Question 37

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.

Answer 37

d. My goal is to reduce my caloric intake from 2,500 to 2,000 calories per day.

Question 38

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

Answer 38

c. Do-your-best goal

Question 39

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

Answer 39

a. Outcome goal

Question 40

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.

Answer 40

b. Individuals generally do not set goals that maximize positive outcomes.