1. Module 8 Applied Exercise and Health Fitness Circuit Training and Body Conditioning

2. Module Outline Free Movement Warm up What is circuit training Circuit training terms Phases of a class Circuit training equipment General considerations when planning circuits

3. Circuit Training Circuit training is a method of exercising by which all components of fitness may be enhanced. It is normally carried out using an arranged sequence of exercises the choice and duration of which depends on the component of fitness that is being worked.

4. Terminology Work Interval Fixed number of reps Time duration Rest Interval Rest Active Circuit One complete sequence of exercises.

5. Types of Circuits Aerobic ● LME ● Anaerobic ● Aerobic / LME ● Strength ● Flexibility ● Skill-related (sports

6. Phases of Circuit training class 1. Screening 2. Warm-up 3. Pre-stretch 4. Demonstration of exercises (if needed) 5. Mini warm-up 6. Circuit 7. Cool-down 8. Post-stretch 9. Relaxation (if desired)

7. Free Movement Warm up Pulse Raiser Mobility Phase Mid Intensity Pulse Raiser Higher Intensity Pulse Raiser

8. Considerations when planning Circuits Participants Space Component Equipment Choice of exercises Work/Rest intervals Number of exercises Music Beginners Safety

9. Circuit Training Instructor Skills Be Organised Be Punctual Observe Correct Encourage Be confident Control Safety Enjoyment

10. Aerobic Circuits To improve Aerobic endurance To ensure all clients train within their correct training zones for a minimum of 20 minutes W/R keep intervals long and rest intervals short Music 135 150bpm

11. LME Circuits To improve local muscular endurance/muscle To ensure all clients complete at least 12 reps at the correct intensity 50% -70% of 1rm Exercises should balance all major muscle groups. Music 110 – 115 bpm W/R 40 seconds on, 10 seconds off

12. Anaerobic Circuits To increase anaerobic threshold To train muscles to tolerate higher levels of lactic acid before onset of fatigue To improve the anaerobic energy production system To provide short bursts of high intensity, explosive activity W/r Work 20 – 30 seconds depending on fitness levels Active rest 40 – 60 seconds Music 140 – 150 bpm

13. Mixed Circuits To provide cross-training effect between aerobic and LME components of fitness W/R keep short to keep HR elevated Music 135 bpm but avoid momentum in LME work

14. Anaerobic/Aerobic/LME To provide cross training effect the enhances Anaerobic, Aerobic & LME Sequencing must be Anaerobic Aerobic LME WR 30 seconds on 5 seconds off Aerobic stations provides active rest from Anaerobic Music 140 – 150 bpm