Circuit training ppt [autosaved]

Introduction Circuit Training
Types of Circuit Training

1. Cir cu it Tr ain ing Dr. Ashish Phulkar Assistant Professor, LNIPE Gwalior ,India

2. Ba ck Gro und Morgan and Adamson at the University of Leeds first developed circuit training in the 1950s. It is a versatile training method as it can be adapted for many different situations, sections of the population and fitness requirements, and can be used at any time of the year. While the exercises are normally laid out in a circular pattern, the pattern can be varied for motivational purposes to that of a star , square , semi-circle, V-shape, line or zigzag.

3. Wh at is Cir cu it Tr ain ing ? Circuit training is an excellent way to improve strength , stamina and suppleness (SSS). . The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. “Great athletes are not born, they are made.” Seb Coe

4. Expla nation of Terminology Cardiovascular Endurance : Ability to utilize oxygen during exercise . . CARDIO VASCULAR ENDURANCE MUSCULAR ENDURANCE ANAEROBIC ENDURANCE STRENGTH MUSCULAR POWER

5. Muscular endurance : Ability to repeatedly exert a force at a sub-maximal level.

6. Anaerobic Endurance It is the ability of the heart, blood vessels, blood and respiratory system to effectively supply fuel and oxygen to the working muscles, and then the ability of the muscles to utilize this oxygen and fuel to allow sustained exercise.

7. Strength: . Maximum force a muscle or group of muscles can produce

8. Power The rate at which work can be done. It is the speed at which strength can be applied or the rate at which force can be developed.

9. Qu es tio ns ? Are you interested in getting in shape? I mean really getting in shape. Are you interested in losing weight? Been jogging, doing step classes and other "cardio" training but still can't shed those extra pounds? Are you a competitive athlete looking for a performance edge? Or are you simply stressed out guy/gal ?

10. If you answered yes to any or all of these questions then circuit training may be just the thing you need to kick your butt into high gear..... Circuit Training continues to be a popular type of exercise class found in gyms and health clubs. It is commonly perceived as an intense form of exercise, that enables participants to get a balanced and effective workout.

11. Ad van tages and Dis adv ant ages Ad van tages Develops strength and endurance Appropriate form of training for most sports Can be adjusted to suit age, fitness and health of the athlete Exercises are simple enough to make each athlete feel a sense of achievement in completing them A wide range of exercises to select from which will maintain the athlete's enthusiasm Can be done in the group Dis adv ant ages : Many exercises require specialized equipment - e.g. gym equipment Ample space required to set up the circuit exercises & equipment In general can only be conducted where appropriate facilities/equipment are available Use of additional equipment requires appropriate health and safety monitoring

12. Examples of Circuit Training Strength Circuits Cardio Circuits Strength and Cardio Sports Specific Fitness Circuits

13. Stre ngth Circ uits A strength circuit consists of weight-bearing, strength-focused exercises. You may perform a strength circuit using body-weight exercises, free-weight exercises or machine-based exercises. A combination of all of these modes of strength training could also be part of a strength circuit

14. Stre ngth Cir cuit

15. Car dio Cir cuit A cardio circuit might include a quick succession of moves such as jumping jacks, speed skaters, jump squats, burpees and jumping rope. Another alternative is to perform a circuit by visiting five or more different cardio machines -- doing a short burst on each to raise your heart rate. For example, warm-up on the treadmill and then sprint for 2 minutes. Immediately move to the step mill and step up at a rapid pace for 2 minutes.

16. Strength Cardio A circuit combining strength-training moves with cardio can burn up to 10 calories per minute, according to Fitness Magazine. In this type of circuit, a strength training move -- such as squats -- is immediately followed by a cardio move -- such as sprinting the length of a basketball court, followed by another strength move such as push-ups. This circuit can be a total body workout, by including a strength move for each of the major muscle groups.

17. Fat Burning Strength & Cardio 3-Minute High Intensity Cardio Using the machine or activity of your choice, use the first minute to warm up and then work as hard as you can for 2 minutes.  Alternatives:  3 minutes of one exercise. Step Up Split Squats Plant Leg Lift Ball crunches

18. Sports Specific Circuit A sport-specific circuit would be designed for athletes looking to improve their performance in a particular sport. For example , a running circuit might include leg and core strengthening exercisers interspersed among half-mile race pace runs on the treadmill. Other sport-specific circuits include kickboxing circuits -- alternating core, shoulder and gluteal strength-moves with punching and kicking segments -- and football circuits -- alternating agility drills with weight-training.

19. Goal Keepers Circuit

20. Sit Back and Enjoy the Video

21. Super Comp ensa tion The ory The curve representing your fitness level starts out across the horizontal line. As your workout progresses, your fitness actually decreases, given that your capacity to handle work decreases as you become fatigued. The lowest point of the curve represents the greatest level of fatigue you experience, and corresponds to the end of the workout. As soon as you climb off your bike, the recovery process begins. Recovery continues until the body is completely refreshed and restored, then actually continues just a bit longer in order to increase your fitness just a little bit.

22. Adap tat ion to Load Over time, the summation of these workout/recovery cycles is known as the training effect, and the increase in fitness is represented below by the upward-sloping dotted line in the diagram below. Workout fatigue + recovery = Training effect

23. Progression in circuit training frequency, intensity or time dimensions of overload. Specifically, progression is achieved by: Increasing the number of repetitions of each exercise Increasing the amount of time on Increasing the number of circuits Increasing the degree of difficulty of each exercise Decreasing the time off between exercises Reducing the recovery time between circuits Making the recovery time more active Increasing the resistance of the exercises by altering thebody position or using weight.

24. Guidelines for the A pplication Change only one variable at a time Increase the time on before adding resistance Decrease the repetitions of each exercise or the time on when adding another circuit To avoid overtraining and the exhaustion phase

25. INSTRUCTION AND DELIVERY OF A CIRCUIT TRAINING SESSION Planning: Be prepared and plan in advance Professionalism: Be professional with regard to appearance, punctuality, competency, Be prepared and plan in advance Manner: Be enthusiastic, friendly, approachable Voice: Be clear and distinct; project your voice, especially over music, vary pace and tone Verbal instruction (coaching points): Coaching points should be meaningful Visual instruction (demonstration) Positioning Observation

26. What I expect ?

27. Prepare Circuit Programs for Beginners Intermediate Advanced

28. Thanks for Patient Listening