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GOAL SHEET
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1. After reflecting on your health history and your current status, set two or three SMART goals (specific, measurable,
attainable, relevant and time-bound).
2. These should be challenging goals for healthy life change which you are willing to work toward in the next eight weeks.
This is not a maintenance planit is a plan to change specific behaviors which can improve your health.
3. One goal must be related to one component of physical fitness. Other goals may be related to any dimension of
wellness; often students choose an area related to nutrition, energy balance or sleep.
4. This plan is geared toward the short term goals (6-10 weeks) but may be linked to longer term goals (3-6 months or
longer).
Do you have long term wellness goals? If so, what are they?
Set two or three short term SMART goals which you are willing to work toward in the next eight weeks.
Write your goal and fill in the chart stating also how you will measure each one.
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7000(average) around
Goal 3: To get a minimum of 10000 steps Steps per day (heart rate
campus and 10000 steps If Do over 10000 steps a day
per day ignorer to maintain my cardio measuring days may be
add an additional 1 mile without thinking about it
leave (and/ or improve) excluded)
(aprox) walk at REC fit.
If you set a cardiovascular goal, plans should include specific activities, times per week, duration and intensity. You must show
realistic progression.
If you set a muscular endurance and/or strength goal, plans should include the specific weight training exercises you will do, with
the amount of weight, sets and repetitions (which is related to the type of goal strength, bodybuilding, endurance, etc.). You
must show realistic progression (increase after 3-4 weeks).
Flexibility goals
If you set a flexibility goal, plans should include the activities you will do (stretching static or dynamic, yoga, pilates, etc) and
specific stretches or poses you will do, with the duration or repetitions.
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If you set a body composition goal, plans should describe how you will alter your energy intake (eating) and expenditure (exercise
and physical activity) so you can reach realistic goals.
If you set a goal in another area of wellness, describe how you will track your progress. State how you will progress each week so by
the end you are at your short term goal.
Your plan (Include attachments which describe activities. For example: Attach your weight lifting activities, weight, sets and
reps)
Write in dates Write the plan for the week for each goal
Activities for Goal 1:
I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 4 cups carbs each day.
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Activities for Goal 1:
I will eat a minimum of one salad per day as part of a meal (try and have 5 fruits and vegetables a day).
I will only have 3 cups carbs each day.
goal.
Goal Obstacles How I will address this obstacle so I can move forward (Be specific)
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1 7 Will make you a better water person Can have a cookie or ice-cream
Will help you with endurance and 5k run with Can watch TV or listen to music/ audiobook
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mom time will be better while working out
Plan for social and familial support: People are more likely to begin and stick to a routine of health behaviors when they let
other people know about the goals and plan.
4. Who might sabotage (unintentionally) my goal/plan and how will I address that when it comes up
a. Those who dont know my goal and unknowingly tempt against my goals
i. I can inform them that I am trying to get fitter and be a healthier
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*Note: At the end of this course, you will be asked to reflect on the development of and commitment to your
goals and plan.
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