Ask a New Question
Menu

Step 1: Create Two SMART Goals

Using the SMART goal criteria you learned about in the unit, write out two specific goals you’d like to set as part of your overall fitness plan.
SMART Goals Are
Specific—Is your goal detailed, instead of broad and unspecific?
Measurable—How will you know if you are heading toward your goal?
Achievable— Is your goal within your reach?
Relevant—Does your goal apply to you specifically and is it something you want to accomplish?
Time-bound—What is your deadline?

5 answers

Here are two SMART goals for an overall fitness plan:

Goal 1: Improve Cardiovascular Endurance

  • Specific: I will run 3 miles continuously without stopping.
  • Measurable: I will track my distance and time using a running app, aiming to complete the distance within 30 minutes.
  • Achievable: I currently run 1.5 miles, so increasing to 3 miles within 8 weeks is a realistic target with consistent training.
  • Relevant: Enhancing my cardiovascular endurance will help me feel healthier and more energetic in daily activities, which is important to me.
  • Time-bound: I will achieve this goal by December 31, 2023.

Goal 2: Increase Strength in Upper Body

  • Specific: I will be able to complete 10 consecutive push-ups and lift a total of 100 pounds in weight training for bench press.
  • Measurable: I will keep a workout log to track my progress on push-up reps and the amount of weight lifted each week.
  • Achievable: I can currently do 5 push-ups and lift 70 pounds, so with consistent training over 10 weeks, this goal is attainable.
  • Relevant: Increasing upper body strength is important to me for improving my overall fitness and facilitating other activities I enjoy, like rock climbing.
  • Time-bound: I will achieve this goal by February 15, 2024.
Write out three strategies that will help you achieve each of your goals. What will you do to make sure you keep working toward these goals?

Certainly! Here are three strategies for each goal that will help you stay on track and make progress toward achieving them:

Goal 1: Improve Cardiovascular Endurance (Running 3 miles)

Strategy 1: Create a Running Schedule

  • Action: I will dedicate specific days and times to run each week (e.g., Monday, Wednesday, and Saturday), gradually increasing my distance each week.
  • Consistency: Setting a routine will help me develop a habit and make running a regular part of my week.

Strategy 2: Implement Interval Training

  • Action: I will incorporate interval workouts into my training plan, alternating between running and walking (e.g., 2 minutes of running followed by 1 minute of walking) to build stamina and gradually increase the running intervals.
  • Variety: This will keep training interesting and help improve my overall endurance more effectively.

Strategy 3: Track Progress and Adjust Goals

  • Action: I will use a fitness app to track my distance, time, and improvements, and weekly check my progress to adjust my training plan as necessary.
  • Motivation: Seeing my improvements in real-time will help keep me motivated and focused on my end goal.

Goal 2: Increase Strength in Upper Body (10 Push-Ups and 100 lbs Bench Press)

Strategy 1: Follow a Structured Workout Program

  • Action: I will enlist a strength training program that focuses on upper body workouts, specifically targeting push-ups and bench press, including relevant exercises such as tricep dips, shoulder presses, and chest flies.
  • Variety: This structured plan will allow for a comprehensive approach while preventing boredom and burnout.

Strategy 2: Incorporate Progressive Overload

  • Action: I will progressively increase the number of push-ups I perform each week (e.g., adding one additional push-up each session) and incrementally increase the weights lifted during bench press workouts.
  • Challenge: This method will ensure that I challenge my muscles continuously, promoting strength gains.

Strategy 3: Set Up a Workout Buddy System

  • Action: I will find a workout partner who shares similar fitness goals to encourage and motivate each other during workouts.
  • Accountability: Having a workout buddy will help keep me accountable and make training sessions more enjoyable.

By implementing these strategies for both of my goals, I will create a structured environment that fosters motivation and facilitates ongoing progress toward achieving my fitness objectives.

shorten it

Sure! Here’s a more concise version of the strategies for each goal:

Goal 1: Improve Cardiovascular Endurance (Running 3 miles)

  1. Create a Running Schedule: Set specific days (e.g., Monday, Wednesday, Saturday) for runs, gradually increasing distance each week.

  2. Implement Interval Training: Use interval workouts (e.g., 2 minutes running, 1 minute walking) to build stamina and keep sessions interesting.

  3. Track Progress: Use a fitness app to monitor distance and time, adjusting the plan based on improvements to stay motivated.

Goal 2: Increase Strength in Upper Body (10 Push-Ups and 100 lbs Bench Press)

  1. Structured Workout Program: Follow a focused program that includes upper body workouts like push-ups, bench press, and accessory exercises.

  2. Progressive Overload: Gradually increase push-up reps and bench press weights each week to continually challenge muscles.

  3. Workout Buddy System: Partner with someone who shares similar fitness goals for motivation and accountability during workouts.

These strategies will help ensure consistent progress toward achieving my fitness goals.