1. Methods of Training Circuits
Press ups
(1)
Sit ups
(3)
Tricep Dips (4)
Shoulder press (5)
Bicep Curl
(6)
Skipping
(2)
Step ups
(7)
Aim: To know the definitions of circuit training and muscular endurance (health related fitness) by the end of the lesson
The group will be working in pairs around the circuit on the stations (see diagram for set up), both partners will work for 30 seconds and then rest for 30 seconds before moving on. The participants must record the amount of reps completed in the time of work on their sheet. There are three boxes that results can be recorded on the pupil resource, it is recommended that the circuit is completed at least twice. The third box can either be used for completion of a third circuit or the participants can write their best score which they then can compare against their partner and/or another pair.
Allow time for the participants to answer the questions on the pupil resource card, then ask them to compare answers with another pair Variations
Easier exercises
Press up on knees
Tricep dips, bend knees at 90 degrees
Lighter weight for the weighted exercise
Increase time on stations
Decrease resting time
Differentiation
More than one pair on a station if there is a large number
(More equipment will be required)
Equipment
Bench
Stop watch
Skipping Rope
Step up box
Reasonable weights for the age group
White board pens
Mats
Exercise: 30 seconds
Rest: 30 seconds
Safety Precautions for the class
Make sure that correct techniques are being followed from the resource sheets
Report any injuries or problems
Stay inside your working area
Use the equipment correctly
Definitions
Circuit Training
Performing a series of exercises in a special order called a circuit.
Muscular Endurance
The ability to use voluntary muscles many times without becoming tired.

2. Methods of Training Circuits
Aim: To know and understand the definitions of muscular endurance (health related fitness) and the method of training
Questions to ask your partner…
What is circuit training ?
What is a station ?
What muscles are using in the exercise ?
What is muscular endurance ?
What sports require muscular endurance?
Name a sports person that requires muscular endurance
Definitions
Circuit Training
Performing a series of exercises in a special order called a circuit.
Muscular Endurance
The ability to use voluntary muscles many times without becoming tired
Recording Sheet
Activity
Partner 1
Partner 2
1. Press Ups
2. Skipping
3. Sit Ups
4. Tricep Dips
5. Shoulder Press
6. Bicep Curls
7. Step Ups
Safety Precautions for the class
Make sure that correct techniques are being followed from the resource sheets
Report any injuries or problems
Stay inside your working area
Use the equipment correctly

3. Press ups Straight back Arms shoulder width apart Pointed toes
Lower until arms are 90 degrees
What muscles are you using?

4. Skipping What muscles are you using? Stand up straight
Stand up straight
Rotate the skipping rope over your body with your wrist
Jump on your toes
What muscles are you using?

5. Sit ups
Lie on their back with feet flat to the floor, knees bent at 45 degrees
Arms on head
Complete movement up towards knees
Slowly reverse the movement back down
What muscles are you using?

6. Triceps dips Legs straight or bent depending on participants levels
Back straight
Hands flat to the edge of the bench
Arms start extended
Body lowers to the floor and elbows bend to 90 degrees
What muscles are you using?

7. Shoulder Press Straight back
Start with your arms extended with the dumbbells up above your head
Slowly control the weights so that both elbows make a 90 degree angle above your shoulders
Press the weights up, extending both elbows
and the weights should finish above your head
What muscles are you using?

8. Bicep curls Straight back Arms at the side Contract bicep upwards
Reverse movement slowly
What muscles are you using?

9. Step ups Stand up straight
Step on the box with right then with left, down with right then left
What muscles are you using?