1. CIRCUIT TRAINING WHAT IT IS WHY IT IS USEFUL WHEN / WHERE IT CAN BE DONE HOW TO ADAPT ACTIVITIES

2. LEARNING OBJECTIVES # To be able to define key terms, explain and discuss how to vary an exercise session. # To understand circuit training and how to apply progressive overload to a circuit. Tasks Circuit Training What it is? Why it is useful? When / Where it can be done? How to adapt activities?

3. Create a 6 station circuit for developing skill in a team game Or Create a star circuit for general fitness Or Create a 6 station circuit that uses no equipment

4. CIRCUIT TRAINING- What is it? Discuss Write your answer in your exercise book

5. CIRCUIT TRAINING-WHAT IS IT ? A number of activities arranged to avoid exercising the same muscle groups one after the other

6. CIRCUIT TRAINING – Why is it useful? Discuss Write your answer in your exercise book

7. CIRCUIT TRAINING - WHY IS IT USEFUL? What can it improve; Muscular endurance Muscular strength Cardiovascular fitness Circulation & respiration Skill

8. CIRCUIT TRAINING When and where can circuit training be done? Discuss and write an answer in your exercise book.

9. CIRCUIT TRAINING- WHEN / WHERE CAN IT BE DONE? Anywhere with space ! Circuits can be set up to use very little equipment indoors Circuits can be fixed outdoors. or in a high tech environment

10. CIRCUIT TRAINING - SAMPLE CIRCUITS WHAT IS WRONG WITH THIS CIRCUIT?

11. Why would the following types of people complete a circuit session? 1. A student between the ages 11-16 yrs 2. A retired over 68 person 3. A disabled person 4. A person aged between 30 – 50 years old. 5. An elite athlete

12. Circuit Training What the advantages of completing a circuit training session? What are the disadvantages of completing a circuit training session ?

13. CIRCUIT TRAINING EASY TO PLAN AND RECORD ADAPTABLE FOR INDIVIDUAL NEEDS ADAPTABLE FOR SPECIFICITY EASY TO SHOW PROGRESSIVE OVERLOAD TAKES TIME TO SET UP & PUT AWAY NOT EVERYONE ENJOYS IT MOTIVATION RIVALRY LACK OF MOTIVATION DIFFERENT ABILITY OVER EXERTION MOTIVATION PACE INTEREST MAY BE TOO SLOW OR FAST TOO LOUD TO HEAR INSTRUCTIONS

14. Task Design your own 10 station circuit. The circuit must have: 1.A variety of exercises 2.A set work time on each station 3.A set rest time on each station 4.A fitness component focus 5.A design layout 6.The reasons for your choice 7.How would you make the circuit harder or easier 8.How much time are you resting between each station 9.Make it interesting!!

15. Sit ups Bicep curls Step ups Press upsAstride jumpsTricep dips WHAT ASPECT OF FITNESS WOULD THIS IMPROVE?? Difficult to say as you have no timings, but a muscle based sequence.

16. AGILITY LADDER SKI JUMPS SHUTTLE RUN HOOP STEPS MINI HURDLES SKIPPING WHAT ASPECT OF FITNESS WOULD THIS CIRCUIT IMPROVE?? AGILITY - and cardio

17. Date number shuttles Wall squat Tricep dips Sit ups ladders Ski jumps plank Star jumps Sit ups Week6 stations 1. TWO CIRCUITS30 secs at each station15 secs between stations 1 minute between circuits 2. 3. Various methods can be used to record your circuit. Can you suggest what you would do in week 2 & 3 above?

18. CARDIO VASCULAR ACTIVITIES CORE LEGS ARMS CORE LEGS ARMS A STAR CIRCUIT IS A METHOD OF GENERAL FITNESS TRAINING

19. Going round more often increases intensity while allowing muscle groups time to recover. 1. MORE CIRCUITS If space permits, adding a station each session can be challenging 2. MORE STATIONS Add 10 seconds or 10 repetitions - good for increasing muscular strength 3. MORE TIME / MORE REPETITIONS Either less rest between stations or less rest between circuits or both! 4. LESS REST How can you make an exercise more difficult? 5. ADAPT THE EXERCISE

20. ADAPTATION OF ACTIVITIES/EXERCISES How might a professional athlete preparing for a major sports competition make their exercises more challenging?

21. CIRCUIT TRAINING- HOW TO ADAPT ACTIVITIES

22. CIRCUIT TRAINING - HOW TO ADAPT ACTIVITY

24. MORE VARIATIONS PLANK SHOULDER BRIDGE

25. PRESS UPS PLANK TRICEP DIPS SIT UPS SKI JUMPS WALL SQUAT STAR JUMPS ALTERNATING CARDIOVASCULAR AND STRENGTH ACTIVITIES SIT UPS LADDER / MINI HURDLES SAMPLE CIRCUIT FOR GENERAL FITNESS

26. CARDIO VASCULAR ACTIVITIES Waist twists Dorsal raises CAN YOU COMPLETE THIS STAR CIRCUIT?

27. EXERCISES CONSIDERED UNSAFE /SHOWN WITH POOR TECHNIQUE