1. METHODS OF TRAINING
CIRCUIT TRAINING

2. Circuit Training
Instructor led multi-activity workout “the planned execution of a series of exercises, in a predetermined sequence, for an allocated time or number of repetitions” (Dalgleish &Dollery 2001)

3. Benefits Full body workout
Can train all components of fitness (x Training)
Multi-level challenging workout for everyone
Space and time efficient
Requires little co-ordination
Can be sports specific

4. Types of Circuit Training
Studio based = circle
Gym based = using CV & resistance machines
Outdoor = ‘bootcamp’

5. Session Structure Pre-session = health screening
Warm up – mobilizer, 1st pulse raiser, stretches
2nd pulse raiser
Circuit
Pulse lower
Cool down – stretches, revitalizer
Class feedback

6. Warm up Depends on;- Location/venue Space available
Equipment available
Content of circuit
Co-ordination of class
Preference of class
Your confidence

7. Circuit Depends on;- Aim – aerobic strength endurance
power (plyometric)

8. Planning THINK! Type of exercises Sequence of exercises Intensity
Work/rest ratios
Overall volume of workload

9. Exercises/activities
THINK!
Space
Equipment
Training aim
Muscle balance
Fitness & skill level of the group

10. Sequence THINK! Even distribution Alternate upper body / lower body
Opposite muscle groups

11. Progression of Exercises
To increase CV intensity;-
Increase speed of the exercise
Increase the pattern of movement
Add arm movements
Add travel
Add impact

12. Progression of Exercises
To increase strength of exercises;-
Use full range of movement (ROM)
Increase the resistance
Decrease the speed of the exercise
Emphasize eccentric phase

13. Work:Rest Ratios Work Rest Ratio Emphasis 60 seconds 0 seconds 1:0
Aerobic Endurance (advanced)
30 seconds
2:1
Aerobic Endurance (beginners)
Muscular Endurance (beginners)
120 seconds
1:2
Muscular Strength
45 seconds
15 seconds
3:1
Aerobic Endurance (intermediate)
Muscular Endurance (intermediate)
1:1
Suggested;-
Combined CV & Resistance – Work 30-45sec : 10-15sec Rest
Strength – Work 6-10reps/30-60secs : 1-3mins Rest
Aerobic – Work 30sec-5mins : 0-2mins

14. Active Recovery
Aerobic stations in between Muscular Strength Endurance (MSE) stations
Alternate upper/lower body or muscle group exercises