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Fitness Goal Setting REVIEWER

Goal setting involves identifying something you want to achieve and establishing measurable, time-bound goals. There are three types of goals: process goals focus on actions to achieve larger goals, performance goals on standards of performance, and outcome goals on a singular desired result. Training principles include overload, progression, recovery, reversibility, specificity, individualization, maintenance, and variety. Training methods incorporate continuous exercise, intervals, circuits, weights, and more. Warm-ups prepare the body for exertion through gradual intensity increases while cool-downs allow for gradual return to rest. Core training targets the abdominal muscles through exercises like crunches and planks to improve functional fitness, reduce injury risk, and support athletic performance.

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Joanna Valerie A. Iboña
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31 views

Fitness Goal Setting REVIEWER

Goal setting involves identifying something you want to achieve and establishing measurable, time-bound goals. There are three types of goals: process goals focus on actions to achieve larger goals, performance goals on standards of performance, and outcome goals on a singular desired result. Training principles include overload, progression, recovery, reversibility, specificity, individualization, maintenance, and variety. Training methods incorporate continuous exercise, intervals, circuits, weights, and more. Warm-ups prepare the body for exertion through gradual intensity increases while cool-downs allow for gradual return to rest. Core training targets the abdominal muscles through exercises like crunches and planks to improve functional fitness, reduce injury risk, and support athletic performance.

Uploaded by

Joanna Valerie A. Iboña
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as DOCX, PDF, TXT or read online on Scribd
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‘’Fitness Goal Setting’’

Goal - A goal is an idea of the future or desired result that a person or a group of people envision, plan and
commit to achieve. People endeavor to reach goals within a finite time by setting deadlines.
Dreams - Are something you are just thinking about, can happen without lifting a finger, even while you are
asleep.
Goal Setting the process of identifying something that you want to accomplish and establishing
measurable goals and timeframes.
1.) Process goal: is what you will actually have to do to achieve a larger goal. Focus on the process of
achieving your goals
2.) Performance Goals: Focused on overall performance. Focus on the standards Quality of performance
needed to achieve the Goal
3.) Outcome Goals  singular goal that you are working towards.  Outcome goals involve winning, for
example, wanting to win a gold medal or wanting to be the largest company in your sector. Final Result.
Training the condition of being physically fit for the performance of an athletic exercise or contest. Act or
science of bringing one such a condition.
Training Principles:
1. Overload principle - Higher than its regular work, providing a progressive heightening of the stressor to
oblige the body to seek a higher status of adaptation.
2. Progressive Principle- Body adapts to be initial overload . The overload must be adjusted and
increased gradually. take the athlete into higher level of fitness
3. Recovery Principle- An athlete needs rest and recuperation for body to adjust properly
4. Reversibility Principle- All gains due to exercise will be lost if one does not continue the exercise
5. Specificity Principle- Each form of activity would produce different results. Execute activities that would
target those goals
6. Individualization- No one person is totally alike. Each individuals has a certain unique set of physical
characteristics. Some exercise programs are tailor made for certain individuals
7. Maintenance Principle - Exercise must be regular for fitness to be maintained
8. Tedium- Need to vary training to prevent boredom by using different training methods, tedium is applied
when a trainer builds variety into the training by changing the training
Training Methods:
1.Continuous training  Exercising without rest intervals. Two types of continuous training:
- Long and slow distance/AEROBIC
- Fast and High intensity/ ANAEROBIC
2. Fartlek training  Fartlek, a Swedish term that means "speed play," is a form of interval or speed
training that can be effective in improving your running speed and endurance. Fartlek running involves
varying your pace throughout your run, alternating between fast segments and slow jogs.
3. Interval training  Alternating between strenuous exercise & rest.
4. Circuit training  perform a number of different activities in a given sequence.
5. Weight training  This enables us to overload our muscles gradually & safely
‘’Conditioning exercises’’
Warm Up - The main objectives are to elevate core temperature and increase blood flow to working
muscles, a preparation for physical exertion or a performance by exercising or practicing gently
beforehand, usually undertaken before a performance or practice. Athletes, singers, actors and others
warm up before stressing their muscles.
1).General Warm Up -Generally consists of a gradual increase in intensity in physical activity (a "pulse
raiser"). It is important that warm ups be specific to the activity, so that the muscles to be used are
activated. To begin your warm-up do 5 minutes of light (low intensity) physical activity such as walking,
jogging on the spot or on a trampoline, or cycling. Pump your arms or make large but controlled circular
movements with your arms to help warm the muscles of your upper body.
2). Dynamic Warm Up - A dynamic warm-up is “moving while you stretch” or stretching through a
joint's full range of motion and preparing muscles for more intense exercise to come.
Stretching - A form of physical exercise in which a specific muscle or tendon is deliberately flexed or
stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is
a feeling of increased muscle control, flexibility, and range of motion.
Cool Down - Cooling down is an easy exercise, done after a more intense activity, to allow the body to
gradually transition to a resting or near-resting state. Depending on the intensity of the exercise, cooling
down can involve a slow jog or walk with lower intensities.

‘’ Core Training’’ (Abdominal exercise)


- Core training is simply performing specific exercises to strengthen the muscles of your core. Some
examples of core muscles are the rectus abdominis (the six pack)
- Your core is all of the muscles of your midsection. This includes muscles in the front, sides and back of
your midsection, as well as many muscles that you can’t see.
Five Benefits of Core Training
1. Core training improves functional fitness. Improved functional fitness allows you to perform everyday
tasks, such as walking, bending, lifting and squatting, more easily.
2. Core training reduces the risk for low back pain. Weak core muscles often lead to low back pain.
Strong core muscles help you maintain correct posture and reduce strain on your spine.
3. Core training reduces the risk for various health problems. Strong core muscles reduce the risk for
neck pain, torn muscles, ruptured disks, strained ligaments and incontinence.
4. Core training improves athletic performance. All powerful movements originate from the core of the
body out. A stronger core will enable you to generate more powerful and rapid arm and leg movements.
5. Core training helps you look good. Core training will keep your waistline tight and give you a good
looking set of abs.
Examples of Core Training Exercise-  Crunches, Heel Touches, Criss-cross, V- Sit, Bicycle 
Russian Twist, Planking

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