Review of LO1
• 1.1 Identify the components of physical fitness
• 1.2 Describe fitness training methods
Task – Quiz on components of fitness.
Discussion – what fitness training methods reviewed
and experienced so far.
Components of physical fitness (health-related)
Skill related
Balance
Power
Agility
Coordination
Reaction Time
Muscular
strength
Muscular
endurance
Cardiovascular
fitness
Flexibility
Healthrelated
Body
composition
Intent
• 1.3 Identify psychological factors that affect achieving fitness goals
• 1.4 Identify importance of target setting in achieving fitness goals
• 1.5 Explain the importance of reviewing goals for personal development and
future improvement (follow up lesson)
• Impact
• Be able to understand the importance to goal setting and how impact on
Personal fitness and Lifestyle
• Be able to personally set your own Fitness and lifestyle goals
• Be able to understand the importance of the Coaching cycle on the importance
of reviewing goals for long term behavior change.
Identify the
barriers and
challenges to
participation
Tasks in groups:
What's stops
people achieving
their goals
Lifestyle
TASK
Using the supporting documents and what you have already discussed:
• Rank your answers in order starting with those that may have the
biggest effect on stopping someone achieving their goals.
Several
factors can
act as
barriers
when trying
to achieve
fitness
goals:
Physical
• Lack of fitness
• injury or
• medical condition
Psychological
• Self conscious or embarrassed
• Previous failure of experience
• Motivation
• Dislike exercises
Social/environmental
• Lack of time
• Transport
• Affordability
1. Lack of Motivation: Low motivation or unclear reasons for pursuing
fitness goals can hinder progress. If the drive to exercise or eat
healthily is weak, it becomes challenging to maintain consistency.
2. Negative Self-Beliefs: Negative self-talk or doubting one's abilities
(low self-efficacy) can prevent individuals from pushing themselves to
reach their fitness goals. Believing that success is impossible can be a
significant barrier.
3. Perfectionism: Striving for perfection in fitness goals can lead to
unrealistic expectations. This may result in frustration or giving up
when progress doesn't meet overly high standards. Fear of success or
failure.
4. Procrastination: Putting off workouts or healthy eating plans due to
various reasons (lack of time, feeling overwhelmed) can impede
consistent progress.
5. Emotional Eating or Emotional Triggers: Using food as a coping
mechanism for stress, boredom, or emotional distress can sabotage
efforts to maintain a healthy diet.
1. Social Influences: Negative peer pressure or
unsupportive social circles can undermine one's
commitment to fitness goals. Social situations or
friends who encourage unhealthy habits might
deter progress.
2. Lack of Patience: Expecting immediate results
and becoming discouraged when changes don't
happen quickly enough can lead to giving up
prematurely.
3. Lifestyle and Habits: Established habits that
conflict with fitness goals, such as sedentary
behavior, irregular sleep patterns, or unhealthy
eating habits, can be challenging to break.
4. Fear of Failure or Judgment: Fear of not
meeting goals or worrying about what others
might think can create anxiety, leading to
avoidance or self-sabotage.
5. Mental Health Issues: Conditions like
depression, anxiety, or body image disorders can
significantly impact motivation and adherence to
fitness routines.
Coping Strategies:
1.
Motivation: The level of motivation and the reasons behind
pursuing fitness goals play a crucial role. Intrinsic motivation
(internal drive) tends to be more sustainable compared to
extrinsic motivation (external rewards or pressure).
2.
Goal Setting: Setting specific, measurable, achievable,
relevant, and time-bound (SMART) goals can enhance focus
and determination. Unrealistic or vague goals might lead to
frustration and demotivation.
3.
Self-Efficacy: Believing in one's ability to succeed is essential.
Higher self-efficacy often leads to greater perseverance in the
face of challenges.
4.
Self-Discipline (GRIT): The ability to stick to a workout routine
or dietary plan despite distractions or temptations greatly
influences progress.
5.
Mindset: A growth mindset, believing that abilities can be
developed through dedication and effort, can foster resilience
and persistence in achieving fitness goals.
1.
Stress Management: Stress can impede progress by affecting decision-making,
increasing cortisol levels (which may affect weight loss), and disrupting sleep
patterns.
2.
Social Support: Having a supportive social network or a workout buddy can
provide encouragement, accountability, and motivation.
3.
Body Image and Self-Esteem: Positive body image and self-esteem can
positively impact adherence to fitness routines, while negative perceptions
might lead to discouragement or unhealthy behaviors.
4.
Behavioral Patterns: Habits and routines strongly influence success.
Establishing consistent healthy habits can facilitate progress toward fitness
goals.
5.
Emotional Well-being: Emotional stability and mental health significantly
impact one's ability to stick to a fitness plan. Depression, anxiety, or mood
swings can hinder consistency and motivation.
Understanding and addressing these psychological factors can significantly
improve the likelihood of successfully achieving fitness goals. Tailoring strategies
that align with individual strengths and challenges is crucial for long-term
success.
YOU GET WHAT YOU FOCUS ON?
Goals
• "The ultimate reason for setting goals is to entice you to become the person it
takes to achieve them." -Jim Rohn
• Task – Individually note why you may decide to create goals.
• Discuss with your partner
• Then discuss with the group
Why Setting Goals is Crucial
YOUR GOALS
Why have Goals
‘’If you don’t have goals
you have dreams and
wishes’’
A plan relieves you of the
torment of choice (Robin Sharma,
2006)
Otherwise we become
Shadows and Sleep
walkers.
“Realize what you really want. It stops you
from chasing butterflies and puts you to work
digging gold.” William Moulton Marston
Persistence
• help a client continue a task over time and keep
objectives in mind – Build that habit
Attention
Using Goal setting as a
strategy to enhance
motivation and
commitment
• Goals help to keep clients directed to the important
aspect of program – outcome directed
Effort
• Goals help to mobilise and direct intensity of effort
towards a desired outcome or specific task
Strategies
• Goals help clients to coninute to develop new approaches
for achieving desired outcomes, especially when
frequently reviewed and adjusted
Task : Brain dump
List all the different types of Goals you can think of
Personal goals
Business, career & economic goals
Self improvement goals
Types of
Goal
Outcome goals
Performance goals
Intrinsic vs Extrinsic
Process or behavioral goals
Mastery vs Competitive Goals
Skill vs Performance
GOAL SETTING
S
M
A
R
T
Specific
Measurable
Achievable/
Attainable
Realistic
Time framed
SMART -
EXACT
s
PECIFC
E
XPLICIT
M
EASURABLE
X
CITING
A
GREED/ACHIEVABLE
A
SSESSABLE
R
EALISTIC/RELEVANT
C
HALLENGING
T
IME FRAMED
T
IME FRAMED
Short
• 1 day -1 month (up to 3 months)
Goal
Duration
Medium
• 1-6 months (3-6 months)
Long
• 6+ months
Process or behavioral goals
Sarah wishes to implement a
fitness regime to achieve some
fitness goals.
Case study
What information do we need to
understand and know before we
can set some goals
Review Sarah’s Case
study
Case study
Define Sarahs short, medium and
long term goals.
Learner Check
What have you learnt today.
Summaries in one paragraph what you have
understood from today.
What three things did you find most helpful
Tomorrow
• Design and deliver your Circuits
sessions
05
THE STAGES OF
BEHAVIOR CHANGE
MAINTENANCE
Works to sustain the behavior
change
04
ACTION
Practices the desired behavior
03
PREPARATION
Intends to take action
02
CONTEMPLATION
01
Aware of the problem and of the
desired behavior change
PRE-CONTEMPLATION
Unaware of the problem
The author of ‘’Do More Great Work’’ determined that these
are the probabilities of completing a goal you set for
yourself:-
95%
65%
50%
40%
25%
10%
if you have
an idea
if you
decide to do it
if you decide when
you are going to do it
if you plan how
you are going to do it
if you tell someone how
if you set up a time to
you are going to do it report back to that person
(peer) on how you did =
Accountability.
How would we use goal setting if we are designing
our own Personal Training plans or Coaching
others
She wishes to lose 2 stone
within the year
Case study
Now let's set some short,
medium & long term goal.
Can you set some strategies
going forward.
Say what you want,
not want you want to
avoid
Principle of
goal setting
Measure progress
Provide rewards
Make goals challenging
but realistic.
Influence the result
directly
• don’t add additional stress
or fear of failure
• Be responsible
Check resources
Count the cost