Module 8Applied Exercise and Health Fitness

Circuit Training and Body Conditioning

Module Outline

• Free Movement Warm up

• What is circuit training

• Circuit training terms

• Phases of a class

• Circuit training equipment

• General considerations when planning circuits

Circuit Training

• Circuit training is a method of exercising by which all components of fitness may be enhanced.

• It is normally carried out using an arranged sequence of exercises

• the choice and duration of which depends on the component of fitness that is being worked.

Terminology

• Work Interval• Fixed number of reps• Time duration

• Rest Interval• Rest • Active

• Circuit• One complete sequence of exercises.

Types of Circuits

• Aerobic

● LME

● Anaerobic

● Aerobic / LME

● Strength

● Flexibility

● Skill-related (sports

Phases of Circuit training class

1. Screening

2. Warm-up

3. Pre-stretch

4. Demonstration of exercises (if needed)

5. Mini warm-up

6. Circuit

7. Cool-down

8. Post-stretch

9. Relaxation (if desired)

Free Movement Warm up

• Pulse Raiser

• Mobility Phase

• Mid Intensity Pulse Raiser

• Higher Intensity Pulse Raiser

Considerations when planning Circuits

• Participants

• Space

• Component

• Equipment

• Choice of exercises

• Work/Rest intervals

• Number of exercises

• Music

• Beginners

• Safety

Circuit Training Instructor Skills

• Be Organised

• Be Punctual

• Observe

• Correct

• Encourage

• Be confident

• Control

• Safety

• Enjoyment

Aerobic Circuits

• To improve Aerobic endurance

• To ensure all clients train within their correct training zones for a minimum of 20 minutes

• W/R keep intervals long and rest intervals short

• Music 135 150bpm

LME Circuits• To improve local muscular endurance/muscle

• To ensure all clients complete at least 12 reps at the correct intensity

• 50% -70% of 1rm

• Exercises should balance all major muscle groups.

• Music 110 – 115 bpm

• W/R 40 seconds on, 10 seconds off

Anaerobic Circuits

• To increase anaerobic threshold

• To train muscles to tolerate higher levels of lactic acid before onset of fatigue

• To improve the anaerobic energy production system

• To provide short bursts of high intensity, explosive activity

• W/r • Work 20 – 30 seconds depending on fitness levels• Active rest 40 – 60 seconds

• Music 140 – 150 bpm

Mixed Circuits

• To provide cross-training effect between aerobic and LME components of fitness

• W/R keep short to keep HR elevated

• Music 135 bpm but avoid momentum in LME work

Anaerobic/Aerobic/LME

• To provide cross training effect the enhances Anaerobic, Aerobic & LME

• Sequencing must be• Anaerobic• Aerobic• LME

• WR 30 seconds on 5 seconds off• Aerobic stations provides active rest from Anaerobic

• Music 140 – 150 bpm