DAWSON COLLEGE PHYSICAL EDUCATION DEPARTMENT

TEACHER: Caroline Haddad

Goal Setting & Time Management PART 1

Read the following: When setting goals, remember the acronym S.M.A.R.T.S. which stands for: S = Specific M = Measurable A = Attainable R = Realistic T = Time Frame S = Self-Determined Specific Measurable Action Oriented Realistic Timely Goals should indicate precisely what is to be done. Make sure you can quantify your goal. Goals should indicate something that needs to be done. Make sure the goal can be achieved given various time constraints. Make sure the goal can be achieved in a reasonable time. Goals should be set by, or have input from the participant.

Self-Determined This goal setting formula is used in all aspects of life: sports, fitness, school, career & work and many more. Dimensions of Wellness we will focus on PHYSICAL & HEALTH:
Family and Home Spiritual and Ethical Social and Cultural Financial and Career Physical and Health Mental and Educational

WHAT YOU NEED: COMMITMENT

& OPENNESS to take advantage of learning opportunities. Failure only comes possible when they take the focus off the step in front of them. You already know more about you and what makes you tick than anyone else in the world, and if you remain open, you will continue to learn for the rest of your life.

What you do with your mind and your focus leads to your reality in all areas of life. With the knowledge and experience acquired in Physical Education courses 103, 104 and 105 you will plan and carry out a personal physical activity program for at least 6 weeks, 2 to 3 times a week, outside of class time, which will contribute to your health and well-being. A variety of low-cost activity options such as renting DVDs from a video store or going to a local library, implementing a walking or jogging program and/or design a home based workout with the picture cards given to you in class can be used. In addition to low cost activities you can use the internet and log on to Nike SPARQ, 300 workout, Turbulence training, P90X, train with Sidney Crosby, Wii Fit (if you have one). You will receive a 50% discount if you join any of Dawsons recreational activities listed on sheet provided for 6-8 weeks only. I will assist you in determining personal goals, planning, carrying-out and evaluating your activity program in accordance with your personal needs and constraints.

Part 1 Goal Setting Things To Do:

a. Think about what you really want to do and how you will attain your goal(s) in this dimension of your life physical & health. State your 1 goal using the acronym SMARTS and set 2 action steps to achieve your goals. b. Fill in the Self- Contract. c. Specify your program of exercise (gym, yoga, a combination of activities). Look under documents on LEA for ideas. Assess your actions by writing a journal (type) and analyzing your performance for each week by recording HR, level of perceived exertion, motivation levels, energy levels, use a scale of 1 to 10 (10 being the ideal) any obstacles that prevented you from doing your exercise of choice? What solutions did you try to overcome these obstacles? What can be improved for next week? d. Use the table given to you and fill in your daily schedule starting with your school schedule, followed by study sessions, work, workouts (if presently exercising, if not exercising find realistic time slots 2-3

times/week), when you go to sleep and any other activities you do on a daily or weekly basis. Use different highlighters to distinguish from each activity.

DAWSON COLLEGE PHYSICAL EDUCATION DEPARTMENT TEACHER: Caroline Haddad

Student Name:
Part 1a: Goal Setting

Date:

a. Think about what you really want to do and how you will attain your goals in this dimension of your life physical & health. You can use your program from class or something different. State your goal using the acronym SMARTS. Example: I will run a 5km fun run competition on July 2, 2010 in 25 minutes. Action steps 1. As of now I will jog 3/week starting at 15min. for 2 weeks 2. I will add one hill in my jogs after the first two weeks for 3 weeks. 3. I will add 1 minute to every jog 3/week until I get to 30 minutes with one hill. After you have attained goals, re-evaluate and set higher goals.
Specific Measurable Action Oriented Realistic Timely Goals should indicate precisely what is to be done. Make sure you can quantify your goal. Goals should indicate something that needs to be done. Make sure the goal can be achieved based on your willingness to work for it. Make sure the goal can be achieved in a reasonable time. set your unconscious mind into motion to begin working on the goal. Goals should be set by, or have input from the participant.

Self-Determined

Goal #1 based on Physical & Health Aspect

Specific Measurable Action Realistic Timely 1. 2.

1b. Self-Contract
1. What am I willing to do to make it happen:

2.

I might sabotage my plan by (what obstacles?):

3. 4.

My program will begin on: I will use the following tools to monitor my progress toward my goals:

I SIGN THIS CONTRACT AS AN INDICATION OF MY PERSONAL COMMITMENT TO REACH MY GOALS: Sign here:

*Witness: DAWSON COLLEGE PHYSICAL EDUCATION DEPARTMENT TEACHER: Caroline Haddad

Student Name: Katherine Torres

Part 1d: Weekly Journal
Assess your actions by writing a journal (type) and analyzing your performance for each week, motivation levels, energy levels, any obstacles that prevented you from doing your exercise of choice? What solutions did you try to overcome these obstacles? What can be improved for next week? Rate on a scale of 1 to 10. (10 being the highest)

WEEK 1 DATE: 18/02/13 -24/02/13 Type of work out: treadmill workout without hills Duration: 40 min Distance:2.45km -2.53km Intensity : 75-80 My mood before/ during/ after exercise: very tired, sleepy, exhausted, etc. The first 2 days. After it, I could focus more on my studies (unbelievable!) Exercise struggles: Apparently I was not in shape. How I felt during the week: Calm and not anxious (with 2 important tests on the week ) Other things to note: It was pretty good to be the first week. I can start feeling the short-term effects of exercising. Performance: 7.5

WEEK 2

DATE:25/02/13-03/03/13

Type of work out: treadmill workout with hills and salsa classes (Friday). Duration: 40 min (treadmill) and 60min (Salsa classes) Distance:2.45km -2.53km Intensity : 80-85 (treadmill) 85-90 (Salsa classes) My mood before/ during/ after exercise: energized and happy overall especially with the salsa classes. Exercise struggles: --How I felt during the week: A bit sore after the hills (must stretch more) Other things to note: The hills intervals make the time fly by Performance: 8.5

WEEK 3

DATE:04/03/13-10/03/13

Type of work out: treadmill workout with hills * Duration: 40 min (treadmill) Distance:2.45km -2.53km Intensity : 75-80 My mood before/ during/ after exercise: very tired but inspired. Exercise struggles: I had no enough sleep, so I was very tired. How I felt during the week: Without energy! (need to rest) Other things to note: It was a week full of assignments, quizzes and tests. Performance: 7.0

** I couldnt go to my Salsa classes I was exhausted and I didnt work out on Wednesday (was studying for my physics test) WEEK 4 DATE:11/03/13-17/03/13 Type of work out: treadmill workout with hills, salsa classes (Friday) and Tabata this . Duration: 40 min (treadmill) , 60min (Salsa classes) and 4min (Tabata this) Distance:2.45km -2.53km Intensity : 90 (treadmill) 85-90 (Salsa classes) 90-95 (Tabata this) My mood before/ during/ after exercise: Rested, strong and confident Exercise struggles: I caught a flu! How I felt during the week: Happy and full of energy Other things to note: It was the spring break week and the weather was not bad. I went to yoga classes on Saturday. Performance: 9.0

WEEK 5 DATE:18/03/13-20/03/13 Type of work out: treadmill workout with hills and Tabata this Duration: 40 min (treadmill) , and 4min (Tabata this) Distance: 2.45km -2.53km Intensity : 85-9.0 My mood before/ during/ after exercise: strong Exercise struggles: --How I felt during the week: proud of myselff Performance: 8.5

WEEK 6

DATE:

DAWSON COLLEGE PHYSICAL EDUCATION DEPARTMENT TEACHER: Caroline Haddad

Student Name:

Date:
Part 1d: Time Management

Fill in your daily schedule starting with your school schedule, followed by study sessions, work, workouts (if presently exercising, if not exercising find realistic time slots 2-3 times/week), when you go to sleep and any other activities you do on a daily or weekly basis. Use different color highlighters to distinguish from each activity.

Time
6:00 7:00 am 7:00 8:00 8:00 9:00 9:00 10:00 10:00 11:00 11:00 12:00 12:00 1:00 pm 1:00 2:00 2:00 3:00 3:00 4:00 4:00 5:00 5:00 6:00 6:00 7:00 7:00 8:00 8:00 9:00 9:00 10:00 10:00 11:00 11:00 12:00 12:00 1:00

Mon

Tues

Wed

Thurs

Fri

Sat

Sun

After looking at your schedule on one paper, where can you fit your exercise program or activity? Is it realistic? What are some of the things you notice on your schedule that you can change for the better? Comment on your schedule find the negatives and change them into positives. What would like to continue doing and what would like to stop doing, anything to add? What will help you stick to your exercise on a weekly basis?