Preparation of the Body Lesson 6. Circuit Training  Includes a fixed circuit of set tasks or individual circuit based on individual’s requirements 

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Presentation transcript:

Preparation of the Body Lesson 6

Circuit Training  Includes a fixed circuit of set tasks or individual circuit based on individual’s requirements  Multi-station circuit. Stations could include specific or general exercises (e.g. bench jumps, squat thrusts, and sit ups)  General exercises alternating between different muscle areas.  Planned circuit focusing on specific fitness development.  Venue - Indoor or outdoor  Benefits Develops both general and specific fitness Develops both general and specific fitness

Principles of Training Physical Fitness Training Programme Specificity Progressive Overload FrequencyDurationIntensity

Specificity  Specificity is the first key principle of training.  Training has to be specific to your needs: A. It has to be relevant to the activity. B. It has to be relevant to your existing levels of fitness and ability.  How have we done this? ...

Progressive Overload  Progressive overload is the second key principle of training.  You progressively add to the demands of your fitness programme as your body adjusts to the benefits of you current programme.

Progressive Overload  Progressive overload can be achieved in 3 ways. 1. FREQUENCY 2. INTENSITY 3. DURATION

Frequency  This is how often you train.  To improve muscular endurance you should train 3-4 times each week.

Intensity  This is how hard you train.  Intensity can be adapted by adjusting the work-rest ratio.  EXAMPLE: moving from 30 seconds work and 30 seconds rest in weeks 1 & 2 to 35 seconds work and 25 seconds rest in weeks 3 &4

Duration  This is how long you train for.  The length of your training sessions can be increased as your fitness improves  EXAMPLE: lengthen sessions from 20 minutes to 30 minutes.

Reversibility  If you stop training your body will revert to the condition it was in before you started training.

6 Week Programme  Circuit training  6 weeks Week 1 and 2  3 x (2 week blocks)  3 days a week- Mon, Wed, FridayFrequency  Rest days in betweenFrequency  10 stations (list some of the exercises) (10 x 30sec)Duration  Alternate arms, legs and torso  30 seconds work- 45 seconds restIntensity  Each exercise with weights, I used...kgIntensity  How did you monitor your progress? Training Diary Training Diary Interim tests Interim tests

How will you over load your programme?  Week 3 and 4 Frequency- Frequency- Intensity- Intensity- Duration- Duration-  Week 5 and 6 Frequency- Frequency- Intensity- Intensity- Duration- Duration-

Homework  Nab preparation  Outcome 3...