goal setting Flashcards
goal
what an individual is trying to accomplish. It is the object or aim of an action
why is goal setting important
- builds confidence
- encourages persistence
- alleviates stress/anxiety
- controls arousal
- improves performance
- improves/directs focus
- helps to monitor progress
builds confidence
achieving a go helps a performer feel good about themselves and their ability
encourages persistence
if a performer has set a goal they will be motivated to keep trying whenever performance or training gets tough
alleviates anxiety and stress
if performer is worried about the outcomes of performance, setting short term goals allows them to see how they can achieve best performance
controls arousal
goal setting allows performers to focus on specific aspects of their performance thus controlling arousal
improves performance
if performer has focused on process and performance based goals their performance will improve
improves/directs focus
prevents the performer from becoming distracted, drawing their attention to specific aspects of performance and motivating them to achieve
helps monitor progress
goal setting allows the performer to see if they are improving and how close they are to achieving a goal
smart
specific
measurable
achievable
recorded
time phased
specific
goal must relate to task and individual
measurable
progress should be assess using a direct comparison to a standard
achievable
goals must be challenging but attainable with sustained effort
recorded
goal and achievement or progress towards it must be logged and written down
time phased
goal should have a specific deadline by which it should be achieved
specific example
long distance runner wants to run a 10k marathon in 1 hour
measurable example
long distance runner runs 3 times a week, including 1 longer run and decreases times by 1 minute every 2 weeks
achievable example
a 5k time is 23 minutes and a current 10k is 1 hour 5 minutes for the long distance runner
recorded example
log weekly 5k/10k run times
time phased example
deadline is in 2 weeks (until marathon)
why may goal setting not result in better performance
- if goal set is too hard, the performer may become demotivated
- if timescale of goal is too short, the goal is not realistic and has a negative impact on performance
- if they aren’t showing signs of progress during training the performer may give up due to lacking confidence and motivation
- if athlete wasn’t involved in goal setting the performer may not have ownership over the goal and won’t be motivated towards achieving it
what is the success of a goal dependent on
who has set it
what the goal is
why is it important for the coach to consult with an athlete when they set a goal for them
- it gives them an opportunity to negotiate and agree
- giving them ownership over the goal and motivation to achieve
2 types of goals
time based
activity
time based goals
long term
medium term
short term
activity based goals
performance goals
process goals
product goals
long term goals
an ultimate aim which may take an extended period of time to achieve
problem with long term goals
on their own they appear daunting resulting in demotivation
long term goal example
100 m sprinter may set a goal to qualify for the semi finals in the next olympics
short term goals
give immediate success at the level of the performers existing capability
they become progressively more difficult
which goals are the most effective
short term
benefits of short term goals
they help a performer achieve their long term goal
short term goal example
100 m sprinter wants to improve their sprint time by 0.2 seconds within 2 weeks
medium term goals
assists in the achievement of long term goals and reinforces the success of long term goals
medium term goals example
100 m sprinter tries to improve their time by 1 second within 8 weeks
activity based goals
performance
process
product
performance goals
based on judgement of an individual against their previous performance
performance goal example
a 100 m sprinter wants to improve their sprint time personal best by 2 seconds within the next month
process goals
improving technique to produce a better performance
process goals example
a gymnast tries to get their legs at a 180 degree angle whilst keeping them straight in a split jump
product (outcome) goals
involves defeating competitors, they are goals concerned with winning outcomes
product goal example
a netballer wants their team to win the league
issues with product goals
it isn’t comparing your own performance against yourself, if the overall result is unsuccessful the performer may feel demotivated despite their performance actually improving
