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CIRCUIT TRAINING

CIRCUIT TRAINING. P.E.O. CIRCUIT TRAINING. Is a form of general fitness training based on sound physiological principals utilising varied activities and a continuous challenge.

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CIRCUIT TRAINING

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  1. CIRCUIT TRAINING P.E.O.

  2. CIRCUIT TRAINING • Is a form of general fitness training based on sound physiological principals utilising varied activities and a continuous challenge. • It is attractive to large numbers of athletes many of whom show little enthusiasm for ordinary forms of physical training.

  3. CIRCUIT TRAINING • To improve cardio vascular (C.V.) fitness • To improve Muscle strength and endurance (M.S.E.) • Simple but flexible • Specific exercises in sequence

  4. PRINCIPLES • Progressive resistance training • Large numbers can train at the same time (as individuals) • Based on individuals capacity & rate of progress • Should be strenuous • Should be simple

  5. ADVANTAGES • Suitable for all levels • Variety with space/ equipment • Self organising • Progression can be inbuilt • Variety of training effects possible

  6. DISADVANTAGES • Technique can suffer • Bottlenecks may occur • Incorrect sequence of muscle groups may occur

  7. APPEAL OF CIRCUITS • Personal satisfaction • Work rate fully extends • People know what is expected • Variety of exercise • Fosters group spirit • Monitor personal improvement

  8. METHODS • Fixed dose • Timed dose • Consider the time available !

  9. COMPILING A CIRCUIT • Upper body • Trunk - include one dorsal exercise • Legs • Repeat in sequence • 20-30 min duration

  10. ADD ON CIRCUIT EXERCISE DOSE-REPS 15,15,15,15,15,15,15,15,15, 15,15,15,15,15,15,15,15 15,15,15,15,15,15,15 15,15,15,15,15,15 15,15,15,15,15 15,15,15,15 15,15,15 15,15 15 U 1)_______ T 2)_______ L 3)_______ U 4)_______ T 5)_______ L 6)_______ U 7)_______ T 8)_______ L 9)_______ WORKING WITH A PARTNER, ONE EXERCISES WHILST YOUR PARTNER RUNS, CHANGE OVER, REPEAT THE FIRST EXERCISE + THE NEXT etc. CAN BE A FIXED OR TIMED DOSE

  11. PYRAMID CIRCUIT EXERCISEDOSE/REPS U -1) -------------- 2 T - 2) --------------- 4 L - 3) -------------- 6 U - 4) -------------- 8 T - 5) --------------- 10 L - 6) --------------- 8 U - 7) --------------- 6 T - 8) --------------- 4 L - 9) ---------------- 2 RUNNING Working with a partner, complete all the exercises whilst your partner runs, change over and repeat.

  12. TIMED DOSE CIRCUIT. EXERCISE DOSE - REPS U (1)----------- T (2)----------- L (3)----------- U (4)---------- T (5)----------- L (6)----------- U (7)---------- T (8)----------- L (9)----------- U (10)--------- T (11)---------- L (12) --------- 3 X 15 SECONDS OR 3 X 20 SECONDS WORKING WITH A PARTNER, ONE EXERCISES FOR 20 SECONDS WHILST THEIR PARTNER :- 1) ASTRIDE JUMPS 2) JOG ON SPOT 3) SKIPPING

  13. Fixed dose circuit Exercise U 1)--------- T 2)--------- L 3)--------- Running U 4)-------- T 5)--------- L 6)--------- Running U 7)--------- T 8)---------- L 9)----------- Dose - Reps 5 10 15 10 5 Working with a partner, one exercises whilst the other runs. Change over every three exercises

  14. CIRCUIT TRAINING P.E.O.

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