Pradėdamas sportuoti žmogus visada turi norų, ko iš sporto jis tikisi. Sportuojantis nusistato tikslą ir, kad lengviau būtų jį pasiekti, turi žinoti uždavinius – ką daryti, kad tikslai būtų realistiški ir būtų lengviau juos įgyvendinti. Taigi, kyla klausimas, kaip suformuluoti teisingus uždavinius? Turint tikslą, uždavinius suformuluoti padės SPORT technika.
Uždaviniai turi būti:
S – specifiški (specific)
P – pamatuojami (measurable)
O – orientuoti į pasiekimus (achievable)
R – realistiški (relevant)
T – terminuoti (time – bound)
Specifiškumas
Uždavinys turi numatyti kokį fizinio pajėgumo / sveikatingumo komponentą lavinsime. Pasirenkame ką norime pasiekti ir dirbame ta linkme, nesiblaškydami nuo vieno dalyko prie kito. Tai padės atėjus sportuoti, nes nereikės galvoti ką ir kur daryti, o tiesiog žinosite visą treniruotės eigą ir ką per ją turite padaryti.
Pamatuojamumas
Ypatybės, kurias mes lavinsime, gali būti pamatuojamos. Matuoti sportuojančio pasiekimus reikia tam, kad žinotume jo progresą. Tokius dalykus kaip svoris, apimčių sumažėjimus, raumenų apimtis, lankstumą, jėgą, ištvermę, širdies ir kraujagyslių sistemos pajėgumą – mes galime pamatuoti. Lengviausias, bet ir prasčiausias matavimo būdas yra svarstyklės. O prasčiausias, nes svoris gali svyruoti dėl organizme kintančio skysčių kiekio, todėl rekomenduojame ne tik svertis ant svarstyklių, bet ir matuotis savo apimtis metru. O pats geriausias rezultatų pamatavimas yra vaizdas veidrodyje arba nuotraukoje. Paprašykite, kad jus fotografuotų toje pačioje vietoje, tame pačiame apšvietime, vienodoje pozicijoje (iš šonų, iš priekio ir iš nugaros), fotoaparatas arba telefonas turi būti jūsų pilvo lygyje, nes čia yra jūsų kūno vidurys. Pradinis ir vėlesnis šių savybių testavimas yra geriausia motyvacinė strategija.
Orientuotas į pasiekimus
Žmogus turi suprasti ko pats siekia. Neteisinga pasakyti, kad noriu numesti svorio, priaugti raumenų, pagerinti lankstumą ar jėgą, reikia tiksliai nusistatyti uždavinį: kiek norite numesti ar priaugti raumenų, kiek kilogramų norite daugiau pakelti ar išspausti. Nežinodami šio dalyko, jūs niekada nebūsite patenkinti rezultatu. Rezultatas niekada neateis, nes jūs paprasčiausiai jo neturėsite nusistatę.
Realistiškas
Stengtis išsikelti tikslus, kurie yra realūs ir išvengti tų uždavinių, kurie dėl aibės priežasčių negali būti realūs. Pažiūrėti ar turite tam potencialą įvykdyti tai, ko norite, ar yra tinkamos sąlygos, įvertinti genetines ypatybes ir fizinę būklę. Labai svarbu nustatyti minėtus dalykus dėl jūsų genetinių ypatybių ar sveikatos būklės. Gali būti ir taip, kad ko jūs norite, pasiekti bus nerealu, nes jūsų sudėjimas, genetika yra nepalankūs tam. Rinkitės tikslus pagal save!
Terminuotas
Vienas iš labiausiai motyvuojančių faktorių. Pasirinkus terminą yra didesnė tikimybė įgyvendinti tai, ką užsibrėžėte, nes jūs žinosite tikslią datą iki kada ką turite padaryti. Terminai turi būti ir ilgalaikiai, ir trumpalaikiai, tad iš pat pradžių siūlytume pasirinkti ilgalaikį uždavinį, kurį suskaidyti į trumpalaikius. Sunku išlaikyti motyvaciją, kada sportuoji puse metų ir nepasieki jokių tikslų. Pavyzdžiui, jei nusprendėte nubėgti maratoną ir nesate niekada bėgiojęs, užsibrėžkite tikslą nubėgti 5 kilometrus, vėliau 10 ir tą atstumą vis didinkite. Kad būtų dar lengviau, pasiekę savo tikslą per tam tikrą nustatytą terminą, siūlome jums save apsidovanoti ar tiesiog palepinti. Tai bus gera paskata atiduoti visas jėgas iki tam tikro laiko ir vėliau gauti prizą už visą darbą.
Tad prieš pradėdami sportuoti, nusistatykite visus penkis uždavinius, juos užsirašykite sau matomoje vietoje ir kiekvieną dieną siekite juos įgyvendinti. Įgyvendinti tikslai yra geriausia motyvacija!
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