Goal setting Flashcards
1
Q
What is goal setting in sport?
A
- goal setting is a motivational technique where athletes set specific targets to improve performance, focus efforts, and maintain motivation.
- it helps guide behaviour and measure progress
- goal setting involves the development of an action plan designed to motivate and guide a person or group towards a goal
- goal setting can be guided by goal-setting criteria (or rules) such as smarter targets
2
Q
What does the acronym SMARTER stand for?
A
Specific
Measurable
Achievable
Realistic
Time-bound
Evaluated
Recorded
This acronym ensures goals are well-structured and effective
3
Q
Specific
A
- clearly define the goal (e.g. improve sprint start technique)
- directly related to a sporting situation
- goals should be focused on the aims of training
4
Q
Measurable
A
- can progress be measured? (E.g. reduce 100m time by 0.2 seconds)
- so that progress can be measured
5
Q
Achievable
A
- challenging but within the performers ability and resources
- by the performer, coach and manager
6
Q
Realistic
A
- is the goal practical and relevant to the athletes sport and situation?
- challenging but within the capability of the performer
7
Q
Time-bound
A
- has a clear deadline (e.g. within 4 weeks)
- so that there is a date for completion in which the goal should be achieved
8
Q
Evaluated
A
- regular check-ins to assess progress and reflect on what’s working
- progress towards goal achievement should be tracked by the coach and performer
9
Q
Recorded
A
- writing goals down for accountability and motivation
- for the record
10
Q
Importance ofSMART(ER) goal setting
A
- improves motivation and focus
- helps break down long term success into manageable steps
- builds confidence through achieving milestones
- reduces anxiety by giving direction and structure
- promotes self-discipline and accountability
11
Q
What are the types of goals?
A
- Subjective goals
- Objective goals
12
Q
Subjective goals
A
- based on feelings or emotions
- e.g. i want to enjoy my game more or i want to feel more confident
- useful for building confidence and reducing anxiety
- general statement of intent- not stated in measurable terms
13
Q
Objective goals
A
- based on quantifiable outcomes
- e.g. i want to beat my personal best in high jump
- these are easier to measure and track over time
- statements that focus on attaining a specific standard of proficiency usually within a specified time
14
Q
Outcome (product) goals
A
- focus on the end result, usually in comparison to others
- e.g. win the race or finish top 3
- motivation booster but can lead to pressure and anxiety if outcome is not in full control
15
Q
What is outcome goals used for?
A
- used on nay sport that has a league/outcome
16
Q
Disadvantages of outcome goals
A
- pressure/ over aroused
- can lead to making more mistakes
17
Q
Performance goals
A
- focus on personal standards or improvements
- e.g. improve my pass accuracy from 75-85%
- e.g. beat their pb
- less pressure and more control for the athlete
- e.g. how performer did based on previous performances
- judged against other performances and related to improvement/ and enhancing the performers current standard
18
Q
What is performance goals used for?
A
- building steeping stones (short term)- easier to recall
19
Q
Disadvantages of performance goals
A
- haven’t got a long term
20
Q
Process goals
A
- focus on the technique or strategy needed for success
- e.g. keep head down during sprint start or use correct foot placement in lay up
- ideal for improving skill and correcting weaknesses
- concerned with improvements in technique
21
Q
Realistic goals
A
- goals based on current ability and circumstances
- avoids demotivation and burnout from unrealistic expectations
22
Q
Aspirational goals
A
- long term, dream goals that inspire
- e.g. compete at the olympics
- helps share long-term planning but should be broken into smaller achievable goals
23
Q
Short term goals
A
Purpose: keeps motivation high with quick wins
Example: improve serve consistency this week
- they are concerned with skill development and so give the individual the skills that are required to achieve their long term goal
24
Q
Medium-term goals
A
Purpose: builds progress toward long-term objectives
Example: increase fitness level by the next competition
- they can be used to provide a pathway from short term goals to the achievement of long term goals
25
Long term goals
Purpose: provides long term direction and purpose
Example: quality for national championships next season
- they are the main aim of the athlete but they do not provide a pathway for successful achievement of a goal
26
How to use goal setting to optimise performance
- combine outcome, performance, and process goals
- ensure all goals follow the SMART(ER) format
- tailor goals to the individuals skill level and personality
- regularly evaluate and adjust goals based on progress
- use goal setting journals to track improvements and maintain focus
27
What effect does goal setting have on performance?
setting goals has a positive effect on performance which include:
- giving the performer an aim or focus
- increasing motivation when the goal is accomplished
- increasing confidence levels
- controlling arousal/ anxiety levels
- focusing efforts in training and game/competitive situations
28
Identify five characteristics of goals which a performer might set to achieve an aim (5)
- specific
- measurable
- achievable/ realistic
- accepted
- challenging
- agreed/ negotiated
- timed/ progressive from short term to long term
- performance orientated
- evaluated/ reviewed
29
Explain how outcome goals and performance goals can affect motivation, anxiety and stress (4)
- if when using outcome goals, the performer successfully completes the goal, their motivation will increase
- on the other hand, if the performer does not successfully complete the goal, their level of anxiety and stress can increase
- when using performance goals, if the performer achieves the realistic goals set, they will experience lower anxiety and stress, alongside increased motivation
30
Show what is meant by short-term goals and long-term goals by using examples from sport (4)
- short term goals are process orientated
- which affects aspects of performance
- for example, the goal of the following through into court after a serve in tennis
- long term goals are product orientated
- which affect the result or future aim
- for example, to beat your personal best in athletics or to win the league in soccer
31
What are the main positive effects of setting goals in sport?
- raising motivation levels
- controlling anxiety or stress
32
As a coach how would you ensure that your goal setting was as effective as possible? (6)
- goals must be attainable/ within your reach
- goals which are challenging are more motivating
- set goals which are positive rather than negative
- goals should involve individual as well as team targets
- goals should be measurable
- target dates are important so that the performer is accountable
- goals should be negotiable
- goal should have shared ownership
- goals should be a mixture of process and product
33
How does a performance profiling asssit in goal setting? (3)
- performance profiling enables a performer to be aware of when goals are achieved
- performance profiling is assessment by both performer and coach as to the achievement of the various factors involved in the sport
- such as speed, strength, focus, concentration, level of skill and so on
- which are a mixture of fitness components (measured against standard tests), and psychological factors
- hopefully the coach’s perception of the current status of performance will match that of the performer
- discrepancies between performer and coach perception of a performer can be highlighted and discussed
- goals to narrow the gap between perceived and actual performance can then be set
34
Explain the meaning of the acronym S.M.A.R.T.E.R. In relation to gol setting (7)
- S= specific- goals are directly related to a sporting situation and should be clear and concise
- M= measurable- progress can be measured
- A= achievable- by both performer and coach
- R= realistic- challenging but within the capability of the performer
- T= time- dates set for completion for both short-term and long-term goals
- E= evaluate- assessed by the coach and the performer
- R= recorded- written down
35
Explain the many important factors that have to be taken into account when setting goals (12 marks)
Goal setting involves the development of an action plan designed to motivate and guide a person or group towards a goal
Goal setting can be guided by goal setting criteria (or rules) such as smarter targets
. Specific as it is directly related to as sporting situation. goals should be focused on the aims of training.
. Measurable so that progress can be assessed.
. Achievable by the performer, coach and manager.
. Realistic- challenging but within the capability of the performer.
. Time bound phased so that there is a date for completion in which the goal should be achieved.
. Evaluated- progress towards goal achievement should be tracked by the coach and performer.
. Recorded for the record.
. For example, the smarter goal of running at 400 m in 48 seconds. This would be realised after five rating attempts assessed at an 80% success rate providing an exciting challenge with a record of training and racing times.
Long time goals are the main aim of the athlete, but they do not provide a pathway for successful achievement of a goal.
Medium term goals can be used to provide a pathway from short term goals to the achievement of long-term goals
Short term goals are concerned with skill development and so give the individual the skills that are required to achieve their long-term goal
Goals can either be outcome orientated.
For example, the end result of the training program is to win the national championships
Goals can be performance orientated.
For example, how well. the performer did based on previous performances
The factors that a coach would have to take into consideration when setting goals are
- Easily attained initially and therefore realistic
- incremental a little bit at a time
- Challenging and achievable
- Progressively more difficult
This would have a positive effect on performance because given the performer and aim or focus will:
- Increase motivation when the goal is accomplished
- Increase confidence levels
- Control arousal/ anxiety levels
- Focus efforts in training and game/ competitive situations
36
Reasons for goal setting
- increase motivation
- managing stress and anxiety
- building confidence
37
Outcome and performance goals can affect motivation, anxiety and stress bye
- Giving performer an aim or focus
- Increasing motivation when the goal is a accomplished
- Increasing confidence levels
- Controlling arousal/anxiety levels
- Focusing effort in training and game/ competitive situation
Short term (process orientated)-
Definition: concerned with skills development and so give the individual skills that are required to achieve their long-term goal
Example: improving technique
Medium term (task orientated/ performance orientated)-
Definition: judged against other performances. Can be used to provide a pathway from a short term goal to the achievement of a long-term goal.
Example: beat your PB
Long term (outcome orientated)-
Definition: towards end result of sporting activity main aim of athlete but don’t provide a pathway for successful achievement of a goal
Example: win a race/ create a world record
38
As a coach, how would you ensure that your goal setting was as effective as possible?
- Set goals which are positive rather than negative
- Goals should be negotiable
- Goals should be measurable
- should involve individual as well as team targets
- Target dates are important so that the performance is accountable
