Module 8 Module 91 Applied Exercise and Health Fitness 3: Circuit Training and Body Conditioning

Unit 1 Free Movement Warm up What is circuit training? Circuit training terms Phases of a class Circuit training equipment General considerations when planning circuits Module 92 Module Outline

Unit 2Aerobic circuits Planning considerations Suitable exercises: adaptations/progressions High/low impact Work/rest intervals Heart rates: increase/decrease intensity Module 93 Module Outline

Unit 4 LME circuits Planning considerations Choice of exercises, compound/isolation Balancing exercises Adaptations/progressions Module 94 Module Outline

Unit 5The mixed circuit Planning considerations Suitable exercises Maintaining intensity/sequencing Module 95 Module Outline

Unit 6Anaerobic circuits Suitable exercises Work/rest intervals Ratio of anaerobic to aerobic exercises Module 96 Module Outline

Unit 7 Circuit layouts Circles, cylinders, lines,squares,etc. Circuits for: special populations sports specific groups Module 97 Module Outline

Two Practical Assessments: (a) Practical Assessment 1 (i)Peer teaching of a 5-minute body conditioning class. 35% (ii ) One class plan for the Body conditioning section 5% section 5% Module 98 Continuous Assessment

(b) Practical Assessment 2 (b) Practical Assessment 2 (i) Peer teaching of a 3 minute free movement warm up 20% (i) Peer teaching of a 3 minute free movement warm up 20% (ii) Peer teaching of one 5 minute circuit class, which will be a similar format to the final practical examination. 35% (ii) Peer teaching of one 5 minute circuit class, which will be a similar format to the final practical examination. 35% (iii) Two class plans, one for each of the above sections 5% (2 x 2 ½ %) (iii) Two class plans, one for each of the above sections 5% (2 x 2 ½ %) While teaching the class or the exercises, the student’s personal technique and instructional skills (demonstration, teaching, observation and correction of exercise) will be assessed. While teaching the class or the exercises, the student’s personal technique and instructional skills (demonstration, teaching, observation and correction of exercise) will be assessed. Module 99

Circuit Training You will be required to teach 5 mins of a mixed circuit 6 stations consisting of 2 aerobic, 2 anaerobic and 2 LME exercises Module 910

Sequence The sequence must be : 1.Anaerobic 2.Aerobic 3.LME 4.Anaerobic 5.Aerobic 6.LME Module 911

Body Conditioning Session 1 Objectives At the end of this session, students will be able to: define body conditioning (BC)/body resistance and flexibility differentiate between BC at the end of an exercise to music class and a BC class Module 912

Session 1 Objectives Demonstrate good personal technique and teaching points whilst teaching Ab curl Oblique curl Reverse curl Back extension Demonstrate appropriate adaptations and progressions for the above exercises Module 913

Body Conditioning BC exercises: Resistance exercises to improve lean muscle tissue using high reps and low weights BC class: Resistance exercises performed in a class format to improve lean muscle tissue using high reps, low weights and the minimum of equipment (BR/dynabands/light dumbells) Module 914

Body Conditioning BC at end of exercise to music class: Short resistance phase at end of class to improve lean muscle tissue - usually in legs and abdominals - using high reps and body resistance Module 915

Phases of a BC Class Low impact aerobic warm-up, mins Pre-stretch Main conditioning phase - all major muscle groups Post-stretch/flexibility phase (Phases can vary in length to suit ability of class) Module 916

Equipment for BC Usually of limited variety and resistance Options: Body resistance Step Dynabands Light dumbells Stability balls Module 917

Suggested Exercises Squat Lunge Ab curl Back extension Oblique curl Reverse curl Abductor raise Adductor raise Tricep dips Bicep curls Press up Any other exercise performed with dynabands/dumbells/St ability ball Module 918

Teaching Methodology This methodology should be used during the performance of the exercise and not all together at the outset. The aim should be to keep the class active at all times Name the exercise Name the body parts Name the muscle groups Silent demonstration Demonstrate, giving key teaching points Give adaptation and progression Module 919

Considerations when designing a BC Class Participants Warm Up Pre-Stretch Conditioning Phase – Exercises – Balance – Equipment – Music – Repetitions – Cueing Module 920

Considerations when designing a BC Class Teaching Post-stretch Module 921