Goal Setting

Question 0

What are the three major characteristics of the goal setting process?

Answer 0

Individualized : Likes and dislikes in regard to activities.
Progressive : Gradual development & advancement, allow time for change and start with easy a goals.
Systematic : Organization of goals in a planned, written fashion.

Question 1

What is the major purpose of goal setting?

Answer 1

To create a successful training program using the trainee’s current fitness levels to set achievable goals.

Question 2

What is the purpose of normative data?

Answer 2

It shows where one stands in relation to others of similar age, gender, weight or other classification. It is also used to assess a clients current fitness category.

Question 3

Explain how the fitness categories relate to percentile rankings.

Answer 3

Fitness categories are based on percentile ranking.

95% - Superior, Very Lean
80-94% - Excellent
60-79% - Good
40-59% - Fair
20-39% - Poor
01-19% - Very Poor

Question 4

What is the suggested time frame for successfully attaining stated goals for each fitness category?

Answer 4

Cardiorespiratory Fitness : 12 weeks 
Body Composition : 12-16 weeks
Absolute Strength : 8 weeks
Dynamic Strength : 8 weeks 
Flexibility : 8 weeks

Question 5

Explain the process of setting goals using normative data.

Answer 5

Consult normative data to establish current & goal fitness categories and establish the raw score needed to reach the goal fitness category. The goal category should never be set higher than one category above the current level.

Question 6

Explain the process of goal setting using percent change and the expected percent change for two fitness components.

Answer 6

When goal setting using percentile change take the current raw score and multiply it by the desired change. 5% (1.05) 10% (1.10) 25% (1.25)

Body Composition : 2-3%
Cardiorespiratory Fitness : 5-10%
Flexibility : 5-10%
Absolute Strength : 10-15%
Dynamic Strength : 10-25 %