exam one 6

Question 1

Goal:

Answer 1

something you want to accomplish or level you would like to achieve

Question 2

Goal-Setting:

Answer 2

the process of identifying what you want and establishing measurable
goals and timeframes to achieve them

Question 3

Big Goal Dreaming

Answer 3

Imagination: All success stories once a goal  Youtube created 2005
Expectations: Easy to create, hard to stick with
Process: Break down into small pieces
Imagery: As motivation (i.e. beach house)
Belief: Someone has to accomplish great things, why not you?

Question 4

Benefits of Goal-Setting

Answer 4

– Creates motivation (main source)
– Builds a clear vision
– Increases effort
– Constant reminder
– Prolongs effort
– Builds confidence when achieved

Question 5

Difficulties With Goal-Setting

Answer 5

• “Just doesn’t work”
• Expect results immediately
• Failing to set specific goals
• Setting too many goals too soon
• Setting unrealistic goals (hurts motivation)
• Not having others hold you accountable
• No consistent evaluating

Question 6

Long-term Goals:

Answer 6

• 5 year plan
• End of semester
• By Graduation
  Athlete: Season Goals
  Career Goals

Question 7

Short-Term Goals:

Answer 7

Daily Goals
- Weekly Goals
- Monthly Goals
Athlete: Game Goals
Practice Goals

Question 8

intrinsic Goals:

Answer 8

• goals related to developing your internal drive
• Task or Mastery orientation
• Understand the “Why”
  = Process and Performance goals

Question 9

Extrinsic Goals:

Answer 9

• goals related to extrinsic ideals
• Outcome orientation
• Extrinsic rewards
  = Outcome goals

Question 10

Outcome Goals:

Answer 10

-Result-oriented
– Can help narrow focus, but also creates anxiety
– Examples:
– Winning
– Championships
– Personal statistics
– Playing in the Pro’s
– i.e. Best free throw % in the league
– Most out of your control
– Can depend on teammates/opponents
= Can train brain to worry only about outcome

Question 11

Performance Goals:

Answer 11

– Goals compared to own previous performances
– Focus is on own performance
– In your control
– Helps measure progress
– Personal timelines: month to month
– Example:
– Improve mile time
– Improve free-throw percentage
– Improve quality pitch %
= Helps measure own progress

Question 12

Process Goals:

Answer 12

-Goals based on actions you engage in during performance
– Repetitions aimed at skill development
– In your control
– Repeatable process

Question 13

Practice Goals:

Answer 13

– 50 goal with foot
– 500 free throws
– 100 shots against the garage

Question 14

Game Goals:

Answer 14

Execute pre-game routine
– Use focal point after a mistake
= Skill Improvement without focus on outcome

Question 15

Season Team Goals

Answer 15

*Establish long-term goals w/ clear paths short-term
*Involve entire team’s opinion in creation of goals.
*Monitor progress toward team goals (goal dates)
*Reward progress made toward team goals.
*Careful of unrealistic goals

Question 16

Goal Plan

Answer 16

*Writing down your goals = Top 10%
*Actually do it = Top 1%
1) Goals – Get better at hockey
2) Skills – Shoot the puck better
3) Habits – Shoot against my garage
4) Daily Plan – 100 wrist shots + 100 slap shots

Question 17

SMART(S) Goals
“I want to get in good shape.” - Everyone

Answer 17

Specific: How will I know? = I can jog 2 miles without getting tired.
Measureable
–How can I measure my progress?
–Lose 15 lbs; 10% body fat
Adjustable
–How might you need to adjust it?
–Ex. muscle weighs more than fat.
Realistic: Lose 3 lb and 1% body fat per month
Time-Based: How much time to accomplish it? = 5 months
(Self-Determined): Why is this important to me?

Question 18

Goal Strategies

Answer 18

1) Create environment for success
2) Write Down Goal plan w/ LT & ST goals
3) Reward System of Achievement
4) Know the “Why”
5) Anticipate Difficulties – “Patience not perfection