Goal setting

Question 1

What are the benefits of goal setting?

Answer 1

• Improve performance
• Increased focus
  ~ The performer will be able to stay focussed on the specific part of sport where they want to improve
• Increased persistance/ motivation
  ~ The performer is more likely to stick to thier training if they have a goal to achieve
• Increased confidence/ self effiacy
  ~ The performer will gain confidence as they achieve each short-term goal
• Control arousal/ anxiety
  ~ If the performer’s focus is on achieving their goal (internal control), and not the outcome, thier anxiety is lower
• Moniter performance
  ~The performer is focussed on achieving short-term goals as a process towards achieving a long-term goal

Question 2

What does the S stand for in SMART?

Answer 2

Specific:
* A set area for the performer to work on
* A clearly identified outcome
* Can be physical or skill based

Question 3

Give two examples of specific goals

Answer 3

To learn the spin serve in table tennis.

To improve by two levels on the MSFT.

Question 4

What does the M stand for in SMART?

Answer 4

Measurable:
* Goals must be quantifiable/ a means of knowing if you have acheived them

Question 5

Give two examples of measurable goals

Answer 5

Running a certain distance in a set time.

Successfully performing a set number of spin serves in a game.

Question 6

What does the A stand for in SMART?

Answer 6

Achievable:
* The goals must be realistic
* Suitable for the performer, considering current ability and the time scale available

Question 7

Give two examples of achievable goals

Answer 7

To run 100m in 13.4s, when current PB is 13.6s.

To improve sit and reach score by 1cm over a five week period.

Question 8

What does the R stand for in SMART

Answer 8

Recorded:
* The goal is written down
* Progress is also logged

Question 9

Give three examples of a recorded goal

Answer 9

Training diary to record progress.

Record of competition results.

Slow motion video of performance.

Question 10

What does the T stand for in SMART?

Answer 10

Time phased:
* The goal should have a time scale/ clearly state when they are to be achieved
* Can be split into short, medium, and long-term goals

Question 11

Give two examples of time phased goals

Answer 11

To achieve the target time in the 100m in six weeks.

To finish in the top half of the league this season.

Question 12

What is a short-term goal?

Answer 12

• Used as an interim towards a long-term goal
• Provide an opportunity to moniter progress
• Used to maintain motivation and increase self-confidence

Question 13

What is a long-term goal?

Answer 13

• Used to maintain focus
• More challenging than short-term goals

Question 14

What is an outcome goal?

Answer 14

Related to the end result of a performace

E.g. to win a competition

Question 15

What is a performance goal?

Answer 15

Goals where success is measured against a previous performance

E.g. to win the league

Question 16

What is a process-orientated goal?

Answer 16

Goals that focus on technique or tactics

E.g. to reduce number of strides /100m

Question 17

How should the difficulty of goals for cognative learner compare to autonomous learners

Answer 17

At the cognative stage:
* Goals should be simple/ easily achievable
* Allow the performer to experiance success
* Focus on the basics

At the autonomous stage:
* Goals should be more complex/ challenging
* Goals will be specific to an area of skill/ fine tuning

Question 18

How should the focus of a goal compare between cognative and autonomous learners?

Answer 18

Cognative stage:
* Performace or process orientated

Autonomous stage:
* Outcome orientated

Question 19

How does measurement and recording of goals compare between cognative and autonomous performers?

Answer 19

At the cognative stage:
* Less formal assesment
* Often a coach may subjectively assess progress

At the autonomous stage:
* More formal/ accurate assessment

Question 20

How does the time period of goals differ between cognative and autonomous learners?

Answer 20

Cognative:
* Short-term goals - maintain focus, achieve success, increase confidence

Autonomous:
* Long term goals

Question 21

Who sets the goals at the autonomous and cognative stages of learning?

Answer 21

Cognative:
* The coach is likely to set the goals as the performer may not know what they need to work on/ set unrealistic goals

Autonomous:
* The performer will set the goals. This will increase ownership/ motivation