Question

When developing goals, you should use the SMART goal method. A SMART goal is specific, measurable, achievable, relevant, and timely:

Specific: Your goal explains exactly what you what to achieve. Be sure to include what, why, and how.

Measurable: Your goal should clearly measure when you are successful.

Achievable: Your goal should be something you can accomplish realistically. Keep in mind what you will really be able to accomplish. However, your goal should also be challenging.

Relevant: Your goal should fit in with your life. Make sure it goes along with your overall dreams and interests.

Timely: Your goal should have a deadline. However, make sure you give yourself enough time to accomplish your goal.

An example SMART goal is the following: “I will be able to perform 10 push-ups using proper form, and without resting, by the end of this course.”

You will need to set short-term and long-term goals. Short-term goals are goals you can accomplish quickly. They should be small steps to achieving your long-term goal. A long-term goal is something you want to accomplish after putting in a significant amount of time. A long-term goal will be a challenging task to accomplish.

Once you know your goals, you can set an action plan in order to accomplish your goals. What types of activities will best help you achieve your goals? How often should you complete each activity? What should you consider while working toward your short-term and long-term goals?

Create a section in your journal titled Physical Activity Plan. You will add to your Physical Activity Plan throughout the course.

Copy the following chart into your Physical Activity Plan journal. This week, you will create your short-term and long-term goals. Make sure the goal is a physical activity, and that it is measurable. Keep in mind your areas of weakness that you wrote down in your journal. These would be great areas to develop a SMART goal for success so that you can improve in these areas. You will fill out the rest of the chart as you progress through the course.

A template that can be copied and filled out to complete the activity.
Goals
Action Plan
(steps/activities to complete your goals) How am I progressing toward my goal? What do I need to change on my Action Plan, if anything?
Did I accomplish my goal?
Short-term Goal #1:



Short-term Goal #2:



Long-term Goal:



Be sure to add your three goals into your activity tracker. This will help you to track progress toward completion.

If you are using the Alternative Activity Log, be sure to track all your activities so you can evaluate your progress in the Mental and Emotional Health Unit.

You will submit your goals to your teacher via the Goals Portfolio assessment at the end of this lesson.

Answer 1

Here's a template for your Physical Activity Plan that you can fill out with your short-term and long-term goals. Make sure to customize the goals to fit your specific needs and areas of improvement.

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### Physical Activity Plan

**Goals**
**Action Plan**
(steps/activities to complete your goals)
**How am I progressing toward my goal?**
**What do I need to change on my Action Plan, if anything?**
**Did I accomplish my goal?**

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**Short-term Goal #1:**
“I will be able to run 1 mile without stopping by the end of this month.”

**Action Plan:**
- Run three times a week, gradually increasing distance.
- Include interval training in my routine to build stamina.
- Track my runs using a fitness app.

**How am I progressing toward my goal?**
- Keep a log of distances run.
- Note any challenges faced during runs.

**What do I need to change on my Action Plan, if anything?**
- Adjust running schedule based on recovery needs.
- Consider adding cross-training to prevent burnout.

**Did I accomplish my goal?**
- This will be answered at the end of the month.

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**Short-term Goal #2:**
“I will complete 15 consecutive squats with proper form by the end of next week.”

**Action Plan:**
- Perform bodyweight squats every other day.
- Watch instructional videos to ensure good form.
- Track progress in terms of consecutive reps completed.

**How am I progressing toward my goal?**
- Record the number of squats completed each session.
- Assess form using a mirror or video.

**What do I need to change on my Action Plan, if anything?**
- Increase resistance if I am able to complete squats easily.
- Adjust frequency if I experience muscle fatigue.

**Did I accomplish my goal?**
- This will be answered next week.

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**Long-term Goal:**
“I will be able to cycle 20 miles continuously by the end of the semester.”

**Action Plan:**
- Cycle twice a week, starting with shorter distances.
- Gradually add mileage each week until reaching the goal.
- Participate in a weekend group ride for motivation and support.

**How am I progressing toward my goal?**
- Document each ride's distance and duration.
- Monitor improvements in endurance and speed.

**What do I need to change on my Action Plan, if anything?**
- If progress stalls, reassess cycling technique or increase training frequency.
- Consider adjusting nutrition for better performance.

**Did I accomplish my goal?**
- This will be answered at the end of the semester.

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Be sure to add your goals to your activity tracker to continually monitor your progress and make adjustments as needed. Good luck with your Physical Activity Plan, and remember to stay motivated and have fun!