circuit training Flashcards
What does circuit training use?
A variety of different exercises or activities that are commonly known as stations
How many activities does a normal circuit consist of?
6-12 stations
What are some guidelines that should be considered when setting up a circuit?
- each station should be clearly marked and the exercise or activity should be identified
- exercises / activities should be demonstrated and even practised
- there should be a variety of exercises and activities within the circuit, which are carefully varied
- there should always be a recovery period built into the circuit
How could exercises be clearly marked or identified?
Ideally this would include a diagram of how the exercise should be properly performed
Why should exercises / activities be demonstrated or practised?
To make sure that they are being performed correctly
What should happen to similar exercises in a circuit?
They should be spread out so that they do not follow each other
Why should there always be a recovery period in a circuit?
So that there are periods of work and periods of rest
What is a fitness circuit designed for?
This would primarily be aimed at increasing general fitness and would include a variety of different exercises designed to increase cardiovascular fitness or strength in specific muscles or muscle groups
What are some types of exercises that could be included in a fitness circuit?
- press ups
- squat thrusts
- skipping
- burpees
- lunges
What is the main advantage of using a fitness circuit?
Little or no specialist equipment is needed, and it can easily be carried out in a standard school gym or sports hall
What is the purpose of a skills circuit?
The exercises are particularly aimed at developing certain skills that are vital in a particular activity
What sort of activities are involved in a skills circuit?
Passing a ball against a wall and dribbling in and out of cones for soccer or basketball
Who usually uses skills circuits?
Games players where individual skills can be practised
Why is circuit training one of the most common forms of training and popular?
Because it is easy to set up and very flexible
What are some of the most common ways in which a circuit can be organised and run?
- timed circuits
- fixed load
- varied laps
How is a “timed” circuit organised and ran?
- there is a set time for the exercises, completing as many as possible in this time
- a rest period follows immediately afterwards for recovery
- the times can be the same, or can either be longer or shorter
How is a “fixed load” circuit organised and ran?
- each particular station is labelled with the exact amount of work that must be done
- this is without any particular time limit
What is an example of a “fixed load” circuit?
15 press ups followed by 30 sit ups
How is a “varied laps” circuit organised and ran?
- most circuits consist of one or more laps
* these can be exactly the same, increased work and reduced rest, or ‘sprint laps’
What is a ‘sprint lap’?
Where a whole lap of a circuit is completed very quickly
What is an example of a ‘sprint lap’?
10 seconds of work and only 3 seconds of rest before the person moves on to the next activity
