Goal Setting Flashcards
Focus on “attaining a specific standard of proficiency on a task, usually within a specified time”
Objective goals
Attempting to attain a specified amount of weight loss (e.g., 25 pounds/11 kilograms) within 3 months, running for 30 minutes 4 times a week, consuming less than 10% of calories per day from saturated fats, and reducing caloric intake from 3,000 to 2,000 calories per day are all examples of?
objective goals
General statements that are not easily measurable or objective.
Subjective goals
What are these examples of?
I want to lose 10 pounds (4.5 kilograms) in 8 weeks.
I want to reduce daily caloric intake by 500 calories.
objective goals
What are these examples of?
I want to look and feel better.
I want to eat more vegetables.
subjective goals
Goals usually focused on the end result and are in relation to another person, usually in the form of a competition.
outcome goals
Goals in relation to one’s own level of performance or behavior.
performance goals
Goals focused on helping individuals to actually reach their performance goal.
process goals
What type of goals are these an example of?
Win a weight loss competition among friends.
Place in top ten in a 5K race.
outcome goals
What type of goals are these an example of?
Reduce calorie intake from 3,000 to 2,000 calories.
Perform aerobic exercise for 1 hour per day 5 days per week.
performance goals
What type of goals are these an example of?
Avoid buying processed snack foods at the grocery store.
Schedule 1-hour workouts at 6:30 a.m. Monday–Friday.
process goals
Goals that are objective and can be easily measured.
goal specificity
Goals that are either short- or long-term.
goal proximity
How hard (or easy) it is to reach a goal.
goal difficulty
The degree to which an individual is invested in achieving his or her goal.
goal commitment
Outcome, performance, and process goals.
goal types
Recording and evaluating one’s own daily behaviors, usually in the form of a journal or calendar.
self monitoring
Goals influence performance in which four distinct areas?
Directing attention and action
Mobilizing effort
Enhancing persistence
Developing new learning strategies
What to the SMARTS goals stand for?
Specific Measurable Action-Oriented Realistic Timely Self-Determined
Behavior that is directed by personal (internal) satisfaction, such as personal enjoyment, as well as striving for self-determination and competence.
intrinsic motivation
Which of the following is an example of a SMARTS goal?
A. My goal is to reduce my calorie intake from 3,500 to 2,500 five days per week for the next four months by excluding junk foods during the work week.
B. My goal is to exercise seven days per week to lose 50 pounds in one month.
C. My goal is to eat no more than 700 calories per day for the next 4 months so I lose at least 60 pounds.
D. My goal is to eat more fruits and vegetables by only drinking smoothies for the next 6-months.
A. My goal is to reduce my calorie intake from 3,500 to 2,500 five days per week for the next four months by excluding junk foods during the work week.
Which of the following is an example of a SMARTS goal?
A. My goal is to limit my alcohol intake to only on the weekends.
B. My goal is to eat 1000 calories per day so I can lose at least 40 pounds.
C. My goal is to run five days per week to look my very best.
D. My goal is to exercise three days per week for the next four months by running for 30-minutes at 7:00am on Mondays, Wednesdays, and Fridays.
D. My goal is to exercise three days per week for the next four months by running for 30-minutes at 7:00am on Mondays, Wednesdays, and Fridays.
What are effective strategies to minimize goal setting challenges and pitfalls?
Select all that apply.
A. Avoid setting too many goals; opt for only one or two goals to start
B. Keep goals modest and short; typically no more than a month
C. Set specific goals that are quantifiable (uses numbers)
D. Aim high and set goals that are slightly too difficult to achieve
A. Avoid setting too many goals; opt for only one or two goals to start
B. Keep goals modest and short; typically no more than a month
C. Set specific goals that are quantifiable (uses numbers)
A technique to help people make decisions about starting a specific program or not.
decision balance sheet
