CIRCUIT TRAINING

CIRCUIT TRAINING

General:

In the mid 1950s a new form of progressive training for physical fitness was developed.  It was called CIRCUIT TRAINING. Two lecturers in physical education (R E Morgan & G T Adamson), from Leeds University were mainly responsible for its development in this country.

Object:

Circuit Training aims at the progressive development of muscular and cardiovascular fitness.  The muscular benefit in circuit training is mainly endurance.  Circuit training will achieve increased efficiency of completed circulatory and respiration systems.

Points To Consider When Planning A Circuit:

• What do you require the circuit for?
• Numbers of people to be trained.
• Their standard of fitness.
• Amount of time allocated.
• Space and equipment.

Points To Consider When Circuit Training:

• Exercises laid out in correct formation.
• Exercises are clearly marked and easy to follow.
• Avoid exercises that demand skill.
• Teach the exercises on first visit.
• Test on 2^nd or 3^rd visit.

Points To Consider After Circuit Training:

• Record your times & reps.
• Adjust your standards and targets when necessary.
• Shower and put on warm clothes.

Type of Circuit:

1. Controlled:

• Divide class up between exercises.
• Work them for 30secs per exercise.
• Instructor controls the change – either by shouting “Change” or by use of a whistle.
• Work the class for 3 rounds of the circuit.

 

1. Colour:

• Display cards showing predetermined repetition.
• Circuit difficulty is graduated in repetition per colour eg:
• Red: 5
• Blue: 7
• Green: 10
• Start on low colour circuit, when target time is achieved go on to next colour.

 

1. Timed:

• Time pupil at maximum effort on exercise for 30sec.
• Allow one minute rest.
• Repeat (1) but on another exercise – and so on until all exercises have been completed.
• On next visit have pupil do half the number of exercises he did on test, on each exercise.
• Time them over 1-3 circuit rounds – find target time by taking 2/3 of this time.

 

Formula For Finding Circuit Dose:

• 30secs on each exercise.
• 1min rest between exercise.
• Half the number of repetitions done in 1.
• Time the pupil over 1-3 circuit rounds.
• Target time found by taking 2/3 of 4.

Advantage Of Circuit Training:

• Can be done indoors or outdoors.
• Worked in limited space.
• With no kit, or improvised kit.
• Persons of varied ability working at the same time.
• Progress measured and recordable easily.
• Large numbers worked at same time.
• Quick way to fitness.
• Adapted for most sports.
• Improves – Cardiovascular system – Strength – Endurance – Determination.

 

Variations on A Theme:

Duplication:

Persons are paired off with a partner of similar capabilities and motivation.  The apparatus to be worked on is also duplicated.  Each person completes simultaneously against the other in the number of repetitions attained in the pre-set time.  All apparatus is worked.

Triplication:

Apparatus laid in triplicate – hard/moderate/easy.  Each person follows circuit round selecting own intensity of work.

Split Circuit:

Person moves along line of apparatus performing predetermined repetitions on each selected apparatus in personal preferential order no rest allowed.

Triangles/Squares:

Two or three triangles and/or squares of exercises within one circuit.  Triangles or squares can be made up of exercises for one muscle group or as for the normal order in circuit training.

Chalking Circuit:

Individuals chalk up maximum repetitions completed.  Minimum and maximum are recorded by the exercise – the following person tries to beat the maximum or the minimum.

Coupling Circuit: in an average of 2minutes work two persons either of differing or the same ability work to gain maximum reps in the time allocated – complete against other pairs.

Hazard Circuit:

An obstacle is completed between each exercise.

Work or Jog:

Pairs – one works whilst the other jogs.

Overtaking:

Each individual starts off at intervals and tries to overtake the person in front – technique must be correct.

Colour Code:

White (easy) – Red (hard).

Team Circuit:

One team performs the other rests – time tried to be bettered, or set team in lines and all work together.  Move on to the next exercise when the whole team has finished.  Teams must be of similar ability.

REMEMBER – WARM UP BEFORE STARTING CIRCUIT TRAINING

Tags: circuit training, Fitness, fitness professionals, fitness trainer

Category: For the Trainer