Goal Setting and Training Theory Flashcards
Describe the importance of goal setting.
- A process whereby progressively challenging standards of perf are targeted against a perf criterion perceived for success.
- Assists w/ psychological development + perf of an athlete
Goal setting affects athlete perf by:
- Directing athlete’s attention by prioritising efforts.
- Increasing an athlete’s efforts (motivation).
- Increasing positive reinforcement through the feedback
Understand the two types of goals.
Process goals
- Athlete always has control of achievement.
- Assists with perf through improved execution of a skill e.g., relating to form + technique of an activity.
- Assists w/ behaviour change e.g., behaviours to promote weight loss like being more active + modifying diet.
- Success is strongly contingent on effort.
Outcome goals
- Entirely focused on the perf result e.g. time in 100m, weight lifted for the bench press.
- If related to a competitive result of an event athlete may have little control since success is also based on the efforts + abilities of others
- Explain the goal setting guidelines.
- Long-term goals + short-term goals are interdependent.
- Long-term goals provide sense of meaningfulness + direction for pursuing short-term goals.
- Attainment of short-term goals helps w/ building of self-confidence.
How to design goals?
SMART Goals
- Specific
- Measurable
- Achievable
- Relevant
- Time-Based
- Describe the process for creating SMART goals.
SMART Goals: Specific
- You know exactly what the goal is?
- e.g. increase upper body muscle strength by 10%.
- Some other questions to ask could be:
- What are the conditions and limitations?
- Rationale for achieving this goal?
SMART Goals: Measurable
- You can measure how far the athlete has progressed towards the goal.
- e.g. 1RM bench press
- What is the indicator of progress?
SMART Goals: Achievable
- The goal takes account of the athlete’s situation at the time.
- e.g., time commitments, training experience, health/injury status.
- Does the athlete have the resources + capabilities to achieve the goal?
SMART Goals: Relevant
- The goal is important to the overall development or success of the athlete?
- e.g. to qualify for the national championships.
- Also, compare test results to normative values + see whether improvement is required e.g. currently considered AVERAGE but there is a need to improve to GOOD or SUPERIOR.
SMART Goals: Time Based
- There is a definite time frame against which progress towards the goal can be tracked/ benchmarked.
- e.g., increase upper body strength by 10% in 8 weeks
Final Thoughts about Goals
- Outcome compared to process goals may result in athletes perceiving sports comps or challenges as threatening + eventuating in stress + burnout symptoms
- Coping strategies such as positive thinking, active stress coping (using own psychological or behavioural resources), + seeking social support may assist w/ handling the pressures + stress
- Name and describe the five training principles (SPECIFICITY)
Training Principles: Specificity
- Body’s physiological + metabolic responses + adaptations to exercise training are specific to the type of exercise + muscle groups involved.
- Example: Physical activities requiring continuous, dynamic, + rhythmical contractions of large muscle groups are best suited for stimulating improvements in cardiorespiratory endurance.
- Specificity also pertains to:
✓Muscle group
✓Joint angle
✓Movement velocity
✓Movement pattern
- Criticism that strength training is non-specific to sporting movts (?) … “Training Movements, not muscles”∴ Smart exercise selection!
- Name and describe the five training principles (OVERLOAD + ADAPTATION)
- Physiological systems must be taxed using stimuli that are greater than those which the athlete is accustomed
- Overload can be achieved by manipulation of the training programming variables i.e., FITT principle.
- Name and describe the five training principles (RECOVERY)
- Time b/w exercise sessions.
- Usually varies in direct r/s to the vol of exercise performed
- If there is insufficient time b/w sessions, overtraining can occur
- If there is too much time b/w sessions, detraining can result
- Name and describe the five training principles (REVERSIBILITY)
- Refered to as ‘detraining’.
- Is the partial or complete loss of training-induced adaptations in response to an insufficient training stimulus.
- May be due to training cessation which is a temporary discontinuation/complete abandonment of a systematic training program
- Name and describe the five training principles (INDIVIDUAL DIFFERENCES)
- Responses to training are quite variable + depend on factors such as age, initial fitness level, + health status.
- The lower initial perf the greater the potential training effect.
- Novice: 30-40% strength gain in 12 weeks.
- Advanced: 5-10% strength gain in 24 weeks.
- Olympic lifter: 1-2% strength gain per year!
Seven basic movement patterns
- squat
- lunge
- push
- pull
- bend
- twist
- gait
Principle of Diminishing Returns
- As indivs approach their genetic limitations, the rate of improvement in physical fitness slows + eventually levels off.
- genetic factors also play a major role in the rate + magnitude of adaptation (i.e., somatotype, muscle fiber composition, + hormonal profile).
- When developing a personalised exercise program, you need to consider individual differences + preferences
- Describe and apply the FITT principle.
Frequency
Number of times per week?
Intensity
Absolute
- The increase in energy expenditure required to perform the exercise.
- Force produced by muscle contraction, or load.
Relative
- Expressed relative to an athlete’s capacity for perf (e.g. %VO2 max or % 1RM).
Time
- Mins (or some time measurement) for endurance activity
- Number of exercises performed, sets per exercise + repetitions per set for resistance training.
Type
Examples included (but not limited to):
- Endurance vs. strength
- Isometric vs. dynamic
- Aerobic vs. anaerobic
- Continuous vs. intermittent
