Module 1 & 2 Flashcards
foster the development of new learning
strategies ; prolong performer persistence
GOAL
process of identifying something that you want to accomplish; most effective performance enhancement strategy
GOAL SETTING
MST
Mental Skills Training
Types of Goals
Process, Performance, Outcome
focused on improving performance techniques and strategies
Process Goals
focused on overall performance
Performance Goals
focused on writing and social comparison
Outcome Goals
Types of Goal Setting
Mission Statement, Vision Statement, Big Hairy Audacious Goal, Management By Objectives, Balance Scorecard, S.M.A.R.T
short inspiring statement that captures your goals, principles and values
Mission Statement
paint a picture of your future; usually short and catchy. (At the organizational level, it’s all-encompassing goal for the future of the organization.)
Vision Statement
overly ambitious goal that you’re not likely to achieve but represent a statement about your drive, determination and vision. They are commonly used to motivate employee
and customers
Big Hairy Audacious Goal
technique that implements strategies and manages performance with a process of participative goal setting
Management By Objectives
a goal setting, strategy and implementation and performance management methodology that sets measurable goal that map strategy.
Balance Scorecard
Each scorecard include data items:
Financial, Customer, Internal, Learning
criteria that goals be specific, measurable, achievable, realistic, and time-bound. It is commonly used in goal setting and project management.
S.M.A.R.T
refers to the food intake, which is the
key to any level of physical conditioning. Involves the nutrients that get into the body through the regular three meals snacks
Nutrition
The body needs to consume:
40 different nutrients (Vitamins, Minerals, Amino Acids, Fatty Acids)
food that provides structural or functional or energy to the body
Nutrients
ones that cannot be synthesized by the body and, therefore, must be supplied from foods
Essential Nutrients
nutrients that provides calories or energy and are required large amounts to maintain body function and carry out the activities of daily life
Macronutrients
3 BROAD CLASSES OF MACRONUTRIENTS
Proteins, Carbohydrates, Fats
vitamins and minerals needed by the body in very small amounts
Micronutrients
3 TYPES OF MICRONUTRIENTS
Water-soluble vitamins, Fat-soluble vitamins, Macrominerals and trace minerals
aka carbs, they’re the body’s primary source of energy and the brains preferred energy source.
Carbohydrates
a type of sugar
Glucose
3 MAIN TYPES OF CARBS
Sugars & Starches
part of very cell, tissue, and organ. They
are constantly being broken down and replaced. They defend the body against disease through immune function.
Protein
provide energy during endurance exercise, in
between meals, and times of starvation; They
constitute essential component of cell membrane, insulate and act as a shock absorber for bones and organs.
Fats
micronutrients required by the body to carry out a range of normal function. However, there micronutrients are not produced in our bodies and must be derived from the food we eat.
Vitamins and Minerals
travel freely through the body and excess amounts are usually excreted by the kidneys. The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels.
Water-soluble Vitamins
TYPES OF WATER-SOLUBLE VITAMINS
Thiamine (B1), Riboflavin (B2), Niacin (B3), Pyridoxine (B6), Folic Acid, Cobalamin (B12), Ascorbic Acid (Vitamin C)
part of an enzyme needed for energy metabolism; important to nerve function
Thiamine
part of an enzyme needed for energy metabolism; important for nervous system, and skin health
Riboflavin
part of an enzyme needed for energy metabolism, important for nervous system, digestive system, and skin health
Niacin
part of an enzyme needed for protein metabolism; helps make red blood cells
Folic Acid
part of enzyme needed for making new cells; important to nerve function
Cobalamin
antioxidant; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption
Ascorbic Acid
are stored in the body’s cells and are not excreted as easily as water-soluble vitamins
Fat-Soluble Vitamins
TYPES OF FAT-SOLUBLE VITAMINS
Vitamin A, D, E, and K
needed for vision, healthy skin and mucous membranes, bone and tooth growth, and immune system
Vitamin A
needed for proper absorption of calcium; stored in bones
Vitamin D
antioxidant; protects cell walls
Vitamin E
needed for proper blood clotting
Vitamin K
TYPES OF MINERALS
Calcium, Potassium, Sodium, Iron, Zinc
helps build and maintain strong bones and teeth, helps blood clot, helps nerves and muscle function
calcium
aids in nervous system and muscle function, helps maintain healthy balance of water in blood and body tissues
potassium
regulates water balance, stimulates nerves
sodium
needed to transport oxygen to all parts of the body via RBC
iron
vital to many internal processes, supports immune function, reproduction of the nervous system
zinc
Guidelines that are conductive to lifelong weight and health maintenance:
- Eat balanced meals everyday.
- Follow a consistent eating pattern. ( three meals a
day) Food supplement may be taken if necessary. - Maintain your ideal weight.
- Eat low-calorie snacks and avoid junk foods.
- Cut down on high-fats food and eat more lean meats
- Drink 6-8 glasses of fluids a day.
- Eat amidst a relaxed and pleasant atmosphere.
- Food supplement may be taken if necessary.
