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:
CIRCUIT TRAINING P.E.O.
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.
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
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
ADVANTAGES qSuitable for all levels qVariety with space/ equipment qSelf organising qProgression can be inbuilt qVariety of training effects possible
DISADVANTAGES qTechnique can suffer qBottlenecks may occur qIncorrect sequence of muscle groups may occur
APPEAL OF CIRCUITS qPersonal satisfaction qWork rate fully extends qPeople know what is expected qVariety of exercise qFosters group spirit qMonitor personal improvement
METHODS qFixed dose qTimed dose qConsider the time available !
COMPILING A CIRCUIT qUpper body qTrunk - include one dorsal exercise qLegs qRepeat in sequence q20-30 min duration
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
PYRAMID CIRCUIT EXERCISE DOSE/REPS U -1) T - 2) L - 3) U - 4) T - 5) L - 6) U - 7) T - 8) L - 9) RUNNING Working with a partner, complete all the exercises whilst your partner runs, change over and repeat.
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
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 Working with a partner, one exercises whilst the other runs. Change over every three exercises