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.

Both health and skill related components can be developed including: a) Muscular Strengthb) Muscular Endurance c) Agilityd) Power e) Aerobic Endurancef) Skill

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.

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)

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 Strength / Power Elderly / Unfit 0 – 10 Seconds 30 – 60 Seconds 20 – 60 Seconds

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.

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 RunsBicep CurlsTrunk Twists Bench Jumps 1 handed pass- es against wall Sit upsSkipping Gym laps Medicine ball passes Remember to make sure that no 2 major muscle groups are exercised in succession.