Goal Setting Worksheet

Name:
10/12/15

Natalie Romenesko

Date:

Instructions: Answer each of the following questions, which are related to goal
development for a personal exercise program.
1. Based on ACSM guidelines, who may participate in a moderate-intensity exercise
program without further medical exam or a medical clearance?
People who are low-risk or moderate risk can participate in moderate-intensity
exercise programs without further medical exam or medical clearance.

2. Based on the results of your personal fitness test battery, which of the following
components of health-related physical fitness was your weakest area? Identify the
specific performance, the score, and rating.
a. Aerobic endurance
b. Muscular strength
c. Muscular endurance
i. Upper body
ii. Core
d. Flexibility
i. Hamstrings/lower body
Hamstring flexibility- could not touch toes (did not meet minimum standards)

3. For your selected fitness component, state a subjective outcome goal.

By the time I graduate, I will be able to touch past my toes using the correct
posture for a minimum of three seconds.

4. Next, take your outcome goal and define a performance goal. A performance
goal contains the following three criteria:
a. A specific performance
b. The conditions under which it will occur, and
c. A criterion for evaluation. Underline and identify each of these components.
By the time I graduate, I will be able to touch past my toes using correct posture for a
minimum of three seconds on a flat surface. This will be completed by sitting facing a

straight wall, hinging at the waist while keeping my back straight and touching the
wall.
5. Now, take your performance goal and write 3 short-term objective goals
(demonstrating the staircase approach to goal setting) that will cover the next 6
weeks. An objective goal is written as a SMART goal, and should be progressive.
1. Beginning on November 4, 2015, I will increase my flexibility of my hamstrings,
lumbar region of my back, gluteus maximus, and my calf muscles by getting
one inch closer to my toe, when sitting and reaching with the correct posture.
2. Beginning on November 8, 2015, will increase my flexibility of my hamstrings by
getting another inch closer to my toes, by sitting and reaching with the proper
posture. This is a total of two inches closer to my toes from my start date.
3. Beginning on December 2, 2015, I will increase my flexibility of my hamstrings
by getting another inch closer to my toes, by sitting and reaching with the
correct posture. This is an accumulation of three inches closer to my toes than
my start length.

6. How will you track your progress on your short-term goals and accurately
monitor/evaluate your progress? BE SPECIFIC.
I will start tracking my progress by having someone measure how far away from my
toes I am. From there I will research stretches (at least two per muscle group) for my
lower back, gluteus maximus, hamstrings, and calf muscles. I plan on stretching before
and after every time I work out and before I go to bed every night. I will measure my
progress each week and evaluate it to see if I need to make any additional changes. I
will log the progress every week in my phones calendar. Each week I plan on finding
new stretches to keep my flexibility work out new and exciting. That way I will not get
bored of stretching and decrease my work ethic.

7. Next, write 1 process goal for each short-term goal from #5. These goals focus on
the necessary actions or steps that you must take during performance in order to
meet the criterion.
1. While maintain a flat back on the floor, my work out friend will help me lift my
leg and provide resistance. This stretch is known as PNF and was demonstrated
in class.
2. I will attend some yoga classes at Carroll and take some of what I learn back to
my dorm to practice different kinds of flexibility exercises. I will also go online to
find new yoga poses to help with lower back, gluteus maximus, hamstring, and
calf flexibility.
3. I will use foam rollers and IT bands to improve my flexibility. I will look up
different useful exercises that will help me touch my toes with correct form. I do
not know how to do exercises with the aforementioned utilities, so I will research
different activities per week to keep the activities new.

8. Now, identify and explain your top 2 perceived barriers/obstacles/challenges to

meeting your fitness goal? Be descriptive.
Barrier 1
Not having enough time because I save work outs for the last part of my day, so
sometimes I am too tired or it got too late at night.
Barrier 2
Not having motivation- saying Ill work out extra hard tomorrow, then continuing to
say that every day. (Putting it off)

9. Next, for each barrier brainstorm at least one possible solution. Describe the new
skill or strategy you need to adopt or develop to be successful. Be specific.
Solutions to Barrier 1
In order to avoid saying that it got too late or not having enough time is to
specifically plan stretching into my calendar, so I have a set tie per day to go to the
gym. If I have a short amount of time, I can plan a work out in my room without IT
bands or foam rollers.

Solutions to Barrier 2
In order to avoid putting off work outs, I will tell my work out friends that I need to
start going every day. I currently have four other people I go with, so I will always
have someone to go with me. They will help me to stay motivated while in the
process I will motivate them too.

10.Finally, brainstorm 2-3 different motivational strategies that you can implement to
help you stay motivated over the next two months to ensure to meet your shortterm fitness goals. Be as specific as you can about the principles and strategies you
will incorporate.
I have multiple work out buddies, so we are always trying to get each other to go
every day. This helps me because usually a group of us go, which makes me not want
to be left out, so I go too. While I am there, they set times for me to do cardio and
goals for lifting. Another motivational strategy would be to allow myself to watch an
extra show on Netflix before bed, but still make sure I get enough sleep at night. This
will help because I usually limit my Netflix intake, and I get addicted to shows too fast.
Lastly, I will create a playlist of my favorite music to listen to only for when I work out.
This will motivate me to go there and motivate me when I am there because I will be

having fun at the gym. This will also make time go by faster, so I will be able to be at
the gym for a longer period of time.