CIRCUIT TRAINING What is Circuit Training Circuit training

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CIRCUIT TRAINING

CIRCUIT TRAINING

What is Circuit Training? Circuit training involves using a certain number of exercises that

What is Circuit Training? Circuit training involves using a certain number of exercises that are completed one exercise after another. There is a specified rest period between each exercise.

What does Circuit Training Develop? Both health and skill related components can be developed

What does Circuit Training Develop? Both health and skill related components can be developed including: a) Muscular Strength b) Muscular Endurance c) Agility d) Power e) Aerobic Endurance f) Skill

Types of Circuits Fixed Load You have to do so many of a certain

Types of Circuits Fixed Load You have to do so many of a certain exercise before you carry on. Individual Load You have to do as many of an exercise within a time period as possible, e. g. 1 minute. In both cases of circuit design there are 2 essential elements to be considered: 1. A separate flexibility programme is required. 2. Never exercise the same muscle group in succession.

Applying Intensity to Circuits Factors that will determine how intense the circuit training will

Applying Intensity to Circuits Factors that will determine how intense the circuit training will be are: a) What you are training for b) Individual fitness level c) Exercises selected Once these have been determined we can alter the intensity using both duration and overload. How can we measure the intensity of the circuit? Using training heart zone or PER (Perceived Exertion Ratio)

Applying Duration to Circuits Set Duration This depends on the individual and the training

Applying Duration to Circuits Set Duration This depends on the individual and the training objectives, but 20 – 60 seconds is usual. Rest Duration This can be increased or decreased to meet intensity desired. General Fitness 0 – 10 Seconds Strength / Power 30 – 60 Seconds Elderly / Unfit 20 – 60 Seconds

Applying Overload to Circuits There are 3 things that we can change to apply

Applying Overload to Circuits There are 3 things that we can change to apply overload to circuits including: a) Rest duration b) Exercise duration c) Intensity of session How do we know it is time to overload an athlete? When they ‘feel’ ready to do more or when they cannot maintain their exercise training heart rate.

Applying Specificity to Circuits We should apply specificity to circuit training when we are

Applying Specificity to Circuits We should apply specificity to circuit training when we are training for a particular sport e. g. netball. An example of a Netball Circuit: Ball passes against wall Shuttle Runs Bicep Curls Gym laps Medicine ball passes Trunk Twists Bench Jumps Skipping Sit ups 1 handed passes against wall Remember to make sure that no 2 major muscle groups are exercised in succession.