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

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Presentation on theme: "CIRCUIT TRAINING P.E.O. CIRCUIT TRAINING l Is a form of general fitness training based on sound physiological principals utilising varied activities."— Presentation transcript:

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2 CIRCUIT TRAINING P.E.O.

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

4 CIRCUIT TRAINING qTo improve cardio vascular (C.V.) fitness qTo improve Muscle strength and endurance (M.S.E.) qSimple but flexible qSpecific exercises in sequence

5 PRINCIPLES qProgressive resistance training qLarge numbers can train at the same time (as individuals) qBased on individuals capacity & rate of progress qShould be strenuous qShould be simple

6 ADVANTAGES qSuitable for all levels qVariety with space/ equipment qSelf organising qProgression can be inbuilt qVariety of training effects possible

7 DISADVANTAGES qTechnique can suffer qBottlenecks may occur qIncorrect sequence of muscle groups may occur

8 APPEAL OF CIRCUITS qPersonal satisfaction qWork rate fully extends qPeople know what is expected qVariety of exercise qFosters group spirit qMonitor personal improvement

9 METHODS qFixed dose qTimed dose qConsider the time available !

10 COMPILING A CIRCUIT qUpper body qTrunk - include one dorsal exercise qLegs qRepeat in sequence q20-30 min duration

11 ADD ON CIRCUIT EXERCISE DOSE-REPS U 1)_______ T 2)_______ L 3)_______ U 4)_______ T 5)_______ L 6)_______ U 7)_______ T 8)_______ L 9)_______ 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 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

12 PYRAMID CIRCUIT EXERCISE DOSE/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.

13 TIMED DOSE CIRCUIT. EXERCISE U (1)----------- T (2)----------- L (3)----------- U (4)---------- T (5)----------- L (6)----------- U (7)---------- T (8)----------- L (9)----------- U (10)--------- T (11)---------- L (12) --------- DOSE - REPS 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

14 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

15 CIRCUIT TRAINING P.E.O.


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