Writing a SMART Goal for Fitness

And…

OFITT Principle and the OOverload PrincipleOProgression Principle

FITTONecessary information needs to be

present with an exercise regimen. With the FITT principle, you need to know how often you exercise, the level of effort needed, how much time each workout, and the type of exercise performed.

OFITT refers to Frequency, Intensity, Time and Type

Overload Principle

OIn order to improve your level of fitness, you must increase the amount of activity/exercise you normally do.

OIf not, you will plateau.

Progression Principle

OIncrease your time and amounts slowly to avoid injuries and disappointments.

GoalsO Subjective: “ I will get faster”O Objective: “I will run the mile under 8

minutes by the beginning of June.”O Outcome – result oriented - winning a race,

being accepted into Temple UniversityO Performance – running the mile under 8

minutes, getting A’s and B’s on report cardO Process – “how” of an activity – a distance

runner lengthen his stride, studying every night and completing all assignments on time

SMART GoalO S – SpecificO M- MeasurableO A – AttainableO R- RecordedO T – Time Specific

SpecificO Who, What, Where, When, Why?O Can you clearly articulate what you are

trying to accomplish?O Can you summarize this in one thought?

O Subjective: I want to get in shape.O Objective: I will workout at the YMCA in

order to lose weight so that I can fit into last year’s swimsuit.

MeasurableO How much, how many, how often?O How will you now that you have

attained your goal?O Can you quantify or put numbers to

your outcome?

O Subjective: I want to lose weight.O Objective: I want to lose 10 lbs.

AttainableO Attitude, ability, financial capacityO Is this goal realistic?O Is this goal dependent on someone else?O Can you rephrase the goal so it only depends

on you and not others?O Are there any things that would prevent you

from accomplishing your goal? O Subjective: I want to lose weight by this

weekend.O Objective: I want to lose 2 lbs each month

until June.

RecordedO How will you remind yourself of the

goal?O How will you record progress.

O Subjective: I have the goal in “my head”.

O Objective: I will log all my training sessions through the Polar Flow app.

Time SpecificO When will you reach your goal?O Can you give it a time limit?O How long will it take to create a

sustainable habit?O Subjective: I will lose 10 lbs asap.O Objective: Starting January 1st, I will

workout at the YMCA 5 days a week. This will help me to reach my goal by May 31st, 2016.

Mile Time

*SMART Goal*FITT Principle*Overload Principle*Progression Principle

AssignmentOYou want to improve your

mile time.

OHow can you write a SMART Goal and apply the FITT, Overload and Progression Principle?

Specific, Measurable,

Time

O I want to improve my mileO time from 9 to 8 minutesO by May 2014.

AttainableO In order to decrease my mile time by

1 minute I need to start an exercise program. I will start running 2 days/week and jog and walk for 10 minutes.

O Each month I will add an additional day each week and will increase my workout by two minutes.

O (Overload & Progression)

RunningOctober,

November, December

January, February, March, April

O I will work up to train at 60% of my maximum heart rate for 10-20 minutes.

O I will take my heart rate and plan to reach 100-140 bpm.

O I will increase my heart rate to 80% of my maximum heart rate up to 25 minutes.

O I will take my heart rate and plan to reach 160-180 bpm.

RecordedO I will chart my workouts.

O I will make adjustments as needed due to obstacles or progressing sooner than expected.

O I will retake the mile time every other month.

ExampleO I want to improve my mile time from 9 to 8

minutes by May 2016. In order to decrease my mile time by 1 minute I need to start an exercise program. I will start running 2 days/week and jog and walk for 10 minutes. Each month I will add an additional day each week and will increase my workout by two minutes. I will chart my work-outs.I will make adjustments as needed due to obstacles or progressing sooner than expected. I will retake the mile time every other month. (Show your chart)

Show your understanding

OWrite a SMART Goal to decrease your mile time and apply the FITT, Overload and Progression Principles.

OSubmit your work through Google Classroom using Google Docs.

25 PointsOSMART Goal: 10OFITT Principle: 8OOverload Principle: 4OProgression: 2OSubmitted on time: 1