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L13_SMARTGoals - #$/$01 Slide 1 Objectives After going...

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!"##$% '() *+,-. /$01# ' $2 3 Slide 1 : Objectives After going through this lesson, you will be able to: Recognize the importance of assessment, goal setting, and planning in designing an exercise program Identify ways to overcome common barriers to exercise Slide 2 : Assessment www.adultfitnesstest.org http://www.recsports.umn.edu/fitness/assessment.html The first thing to consider in designing an exercise program for yourself is to determine your starting point. How active are you currently? How do you measure up on each of the fitness components? Going through an assessment process will help you answer these questions and determine where to begin your exercise program. For example, if you’re already meeting the recommendation for aerobic activity but you don’t perform any strengthening activities, your goal might be to add two days of resistance training per week. Or maybe you’re falling short of the recommended 30 minutes of general activity per day. You might set a goal of biking to and from campus or walking between all of your classes instead of taking the bus. Getting a fitness assessment with a certified personal trainer can be helpful, especially if you’re new to exercise. Often times, personal trainers and fitness centers offer the opportunity for assessment and program design without the investment in an entire package of sessions. It’s worth looking into! You might be surprised what’s possible with even a limited budget. Slide 3 : SMART Goals Once you assess your current activity and fitness level compared to the recommendations for health and fitness, you can identify goals. When you’re ready to do that, set specific goals that answer questions about what, why, when, and how. These are SMART goals. First, clearly define what you want to achieve through your exercise program and why you want to accomplish that goal. For example, maybe you want to increase your participation in moderate to vigorous intensity aerobic exercise to at least 30 minutes five days a week because heart disease runs in your family and you know that improving your cardiorespiratory endurance will help reduce your risk. Next determine how you will measure your goal and identify a desired time frame for reaching it. Quantify the goal. What criteria will you use to track your progress? How will you know when you’ve met your goal? By when are you going to accomplish it? Motivate yourself with a deadline. Slide 4 : Attainable & Realistic
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!"##$% '() *+,-. /$01# 4 $2 3 Then identify what you actually need to do to achieve the goal. How are you going to do it? What obstacles might be in the way? Are they obstacles that you can overcome? How? Make sure that the goal is attainable. Be realistic. What’s something that you’ll actually be able to achieve with some effort? This doesn’t mean that your goal shouldn’t challenge you. Of course it should! Setting realistic, attainable goals just means that you’re being honest with yourself. It’s practical and, well, smart. It means you’re setting goals that are actually going to fit into your life. After
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