A Web Quest for Beginning and Advanced Strength Training Students.
 
 

Introduction:

Task:

Resources:

Process:

Evaluation:

Conclusion:

 

Introduction: "All things are created twice; First mentally and then physically".                                                                                   - Stephen Covey   Consider the following questions:  Why did you take Beg. / Adv. Strength Training class?                                                   What would you like to see change or improvement in physically?                                                   What are your short and long-term goals?                                                   How are you going to achieve these goals?                                                   What steps are you taking right now to achieve these goals? Keep these questions and your anwers in mind as you continue through this Web Quest.   Terminology and Concepts: What is a Goal?  A future objective, event,  and or accomplishment you desire to achieve.  Dreams are                           where you want to end up, Goals are how you get there. What is Goal-setting? A formal written "plan of attack" that outlines the steps needed to achieve                                  and deserve your objective. Why set goals? Written goals help us to establish successful habits (prioritizing, self-discipline,                         organization, etc.) in our lives.  Goal Setting helps us to visualize and get what we want                         by breaking each goal down into smaller, more achievable steps. *Success Secret #1*   One common characteristic of successful individuals is that they are highly "goal                                   oriented".  They plan their work and work their plan. Click for more "Thoughts on Goals"     Back to Top

Task: "If you don't know where you are going or how to get there,  You may never go anywhere."  -Zig Ziglar Your assignment is to create a Personal Goal Setting Plan that you can use to achieve your individual physical fitness and or sport performance goals in this class.  You will be asked to select three goals that can be enhanced or achieved using our classroom training and conditioning activities.  You must also develop a detailed plan of action plan for the achievement of each goal in the following timeframes: I. One Long-range Goal (achieved 3-4 years from now) II. One Medium-range Goal (achieved 6-12months from now) III. One Short-range Goal (achieved 3-6 months from now) Each goal must be realistic, measureable and have a target date for completion. Back to Top

Resources: "Athletic Success Starts in the Weight Room."  -Higgsism The following sites have been selected to help you choose your 3 fitness and or performance goals.  These links will also provide the information needed to develop your action plan for each goal.  "Knowing the How" is one of the most critical parts of achieving each goal. Be prepared to write a detailed list of steps that describes the actions ("the How") you must take to achieve your objectives. Performance Standards Basic Training Principles Power Development Speed Development Sprint / Speed Improvement General Fitness information General Lifting Exercises Powerlifting Information Olympic Lifting Information Body Building Information Nutrition Basics Body Fat Reduction Free Husker Workout Back to Top

Process: "You Make Your Choices And Your Choices Make You." -Lovellism The following STEPS  Should help you develop your goal setting plan.  Once you have selected your three goals and studied how each can be achieved, you are ready to begin the process.  You will need to select an accountability partner (friend or classmate with similar goals) to meet with on occation to compare notes, motivate and encourage each other through this process. Getting Started-  "Begin With The End In Mind" Step 1: Print the E-sheet for Goal setting.  All your infromation will be written on this form. Step 2: Write your three performance / fitness goals on the form that you will be focusing on. A.) Your Long-range Goal (3-4 years from now) B.) Your Medium-range Goal (6-12 months from now) C.) Your Short-range Goal (3-6 month from now) Write exactly what you want to accomplish for each goal.  Each goal must be challenging, realistic and clear.  Be sure to use specific numbers, dates and events to define what it is that you really want and how it will be measured.  Remember, to achieve a challenging goal, it must be very important to you. Step 3: For each goal, write out the 3-5 most critical things (steps) that you must do in order for you to achieve success.  This would include specific activities and actions which you must perform on a daily and or weekly basis.  Examples:  -Do my "Dot Drills" and jump rope daily to improve my quickness and agility.                  -Plan my meals out for the next day so I eat enough protein and calories for                     muscle growth.                  -Concentrate on my technique in all liffts and go to failure on the last set every                     workout. *Success Secret #2*  One short-cut (the only short-cut) is to follow the example of others  who have gone before you.  Research and study individuals who have already achieved  what you trying to do.  You can learn must both from their successes and failures without having to blaze a new trail. Step 4:  Set a target date for the completion of this goal.  Write it down on calendar and place this              form somewhere you will see it on a daily basis.   Additional (Optional) Steps: Step 5:  Start each day with a "to do" list that involves your goals. Step 6:  Create and keep a  picture (mental or actual) of what you are trying to achieve.  Keep this              image in your mind and relect on it often. Step 7:  Update and adjust your goals every 2-3 months.  Remember to stick to your plan, you are              the only one who can make these things happen! Back to Top

Evaluation: "To get what you want in life, you've got to Know the How First."  - Bob Sterba   The following Grading Rubric will be used to evaluate your Goal Setting assignment.     Back to Top

Conclusion: "Discipline, not determination determines destiny." - Tom Cross When you are finished with this assignment you will be able to identify your three performance / fitness goals and explain each of the steps neccessary to achieve each.  You will also have selected a target date as to when each of these goals will be realized.  You also will gain an understanding of how goal setting can be used to achieve success in any area life you can imagine.     Good Luck on your Quest and never give up on improving yourself!       Back to Top