Goal Setting Contract Name: ______________________ ✓ Solved

GOAL SETTING CONTRACT NAME: ______________________

Directions: Please type / Turn in (4) four SMART goals for this semester.

Example: Increase my Push Up max from 21 to 25 by Sept. 15th.

Goal #1: My fitness goal is: 1 thing I need to change to achieve it is:

Goal #2: My fitness goal is: 1 thing I need to change to achieve it is:

Goal #3: My fitness goal is: 1 thing I need to change to achieve it is:

Goal #4: My fitness goal is: 1 thing I need to change to achieve it is:

Please refer to the information in Units 1 and 2 before designing your fitness plan. Periodically review and update this plan as your goals, fitness level, and fitness knowledge changes. Design your plan based on your fitness goals. Is weight loss important to you? Do you want to improve performance in a specific sport? Would you like to run a 5K without stopping?

No matter your goals, you should include the phases of a workout discussed in Unit 2- Warm up, training session, and cool down.

Warm up: 5 to 10 minutes of light cardio followed by dynamic stretching and/or sport-specific activities.

Cardiovascular Endurance (Aerobic Fitness) – 3 to 7 days per week, 20 to 60 minutes per day, moderate to vigorous intensity.

Muscular Strength and Endurance (Muscular Fitness) 2 to 3 days per week, 8 to 10 exercises. Most of you will perform 2 to 4 sets of 8 to 12 repetitions to fatigue.

Cool Down: If improving flexibility is a goal, the cool down is the best time to stretch since your muscles are still warm from your training session.

Paper For Above Instructions

Creating a structured fitness plan is essential for achieving your health goals. This semester, I will establish four SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) fitness goals and outline the changes I need to implement to reach them.

SMART Goals

Goal #1

My fitness goal is to increase my push-up maximum from 21 to 25 by September 15th. To achieve this, I will incorporate a push-up training regimen into my workout three times a week. I will focus on progression by gradually increasing the number of push-ups I perform in each session and ensuring proper form.

Goal #2

My second fitness goal is to run a 5K without stopping by the end of the semester. To achieve this, I will create a running schedule that includes interval training sessions three times a week, progressively increasing my running distance and practicing breathing techniques to enhance my endurance.

Goal #3

For my third goal, I aim to achieve a weight loss of 10 pounds by mid-November. One significant change I need to make is to adjust my diet by increasing my vegetable intake and reducing processed sugar. Alongside this, I will track my calorie intake to ensure that I am in a caloric deficit conducive to weight loss.

Goal #4

Lastly, my fourth goal is to improve my overall flexibility, aiming to achieve the ability to touch my toes by the end of the semester. The necessary change I will implement is a dedicated stretching routine three times a week, focusing on dynamic stretches during warm-ups and static stretches during cool-downs.

Designing My Fitness Plan

The following is a well-structured fitness plan outlining my cardiovascular endurance, muscular strength, and cool-down phases:

Warm-Up

Each workout will begin with a 5 to 10-minute warm-up consisting of light cardio such as jogging in place or brisk walking, followed by dynamic stretches like arm circles and leg swings. This will prepare my muscles for strenuous activity and reduce the risk of injury.

Cardiovascular Endurance

I will engage in cardiovascular activities 3 to 5 days a week, dedicating 20 to 30 minutes to each session. Activities will include:

  • Running
  • Swimming
  • Cycling

Muscular Strength and Endurance

For strength training, I will perform 2 to 3 workouts weekly, focusing on multiple muscle groups with exercises such as:

  • Chest: Bench press, 3 sets of 10 reps
  • Back: Pull-ups, 3 sets of 8 reps
  • Legs: Squats, 3 sets of 12 reps
  • Core: Planks, 3 sets of 30 seconds

Cool Down

To improve flexibility, each training session will conclude with a cool-down phase. I will perform static stretches for all major muscle groups, holding each stretch for 15–30 seconds, totaling 2 to 4 sets. Major muscle groups targeted will include:

  • Hamstrings
  • Quadriceps
  • Low Back
  • Calves
  • Groin

Monitoring Progress

It will be crucial to periodically review my fitness plan. Each week, I will track my progress in a fitness journal to remain accountable. Additionally, I will adjust my goals and routines as my fitness level improves or as I encounter challenges.

Conclusion

Establishing these concrete SMART goals and a well-structured fitness plan will guide my fitness journey this semester. As I focus on increasing my strength, endurance, and overall health, I remain committed to regular health assessments to ensure that my objectives are being met.

References

  • American College of Sports Medicine. (2021). Guidelines for Exercise Testing and Prescription.
  • Centers for Disease Control and Prevention. (2020). Physical Activity Basics.
  • National Academy of Sports Medicine. (2018). NSCA's Essentials of Personal Training.
  • American Council on Exercise. (2019). ACE Personal Trainer Manual.
  • Thompson, W. R. (2017). Worldwide Survey of Fitness Trends for 2018.
  • Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training.
  • American Heart Association. (2020). Recommendations for Physical Activity in Adults.
  • Garber, C. E., et al. (2011). Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Muscular, and Osteogenic Fitness in Apparently Healthy Adults.
  • Friedman, H. (2016). Stretching: A Comprehensive Guide.
  • McArdle, W. D., et al. (2014). Exercise Physiology: Energy, Nutrition, and Human Performance.

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