P.E. 2 - CIRCUIT TRAINING

3.  Is a fast-paced body
conditioning workout
method that combines
several strength training
and high intensity aerobic
exercises (4-10
exercises) to create a
circuit.

4.  consists of a
consecutive series of
timed exercises performed
one after the other with
varying amounts of rest
between each exercise.

8. Circuit training is an evolving training exercise program developed
by R.E. Morgan and G.T. Anderson in 1953 at the University of Leeds
in England
Morgan and Anderson’s original circuit format included 9 to 12
stations. Today, this number varies according to the design of the
circuit.
Studies at Baylor University and The Cooper Institute show that
circuit training is the most time efficient way to enhance
cardiovascular fitness and muscle endurance. Studies show that
circuit training helps women to achieve their goals and maintain
them longer than other forms of exercise or diet.

9. An effective means of improving muscular strength
and endurance and cardiovascular endurance.
May be easily structured to provide a whole-body
workout.
May not require expensive gym equipment.
Participants normally work in small groups, allowing
beginners to be guided by more experienced
individuals, as well as benefiting from the supervision
of the instructor.

10. Can be adapted for any size workout area.
Can be customized for specificity; easy to adapt to
your sport.
Has the potential to burn more calories than
conventional aerobic exercise or strength training,
both during and post workout ( increase in post
workout metabolism), thus beneficial for those
attempting to lose body fat.

11. Circuit training may be shorter and faster but it
is not easy. It requires stamina and may not be
suitable for beginners or people with low fitness
levels.
Also, exhaustion from the rapid workout can
make your form suffer and increases the risks of
an injury.

12. WEAR APPROPRIATE
CLOTHING AND SHOES

13. WARM UP / COOL DOWN
Warming up should be a part of any exercise routine, a proper warm- up is
particularly important when circuit training. This is because your routine is fast-
paced and your muscles are immediately put to the test. To warm up properly,
walk, jog or do your dynamic warm up routine for five minutes to prepare your
muscles to work hard. At the close of your routine, it is equally important to do
series of slow stretches to prevent injury, bring your heart rate down, and let your
muscles relax after an intense workout.

14. START SMALL
Take caution before trying too much too soon. It is best
to start with no weight to very light weights. If at any
time your heart rate becomes too elevated to carry on
a conversation. Slow down by walking around.

15. PAY ATTENTION TO FORM
Performing exercises repeatedly can cause you to
become lax in practicing good form. Even when going
at a fast pace, you should concentrate on your
breathing, proper posture and using your muscles to
control your weights at all times.

16. SECURE WEIGHTS AND
EQUIPMENTS
When circuit training, you are frequently dropping one
set of weights or an exercise ball to move on to our
next station. Equipment can roll onto a fellow exerciser
or your foot or hands. Before moving to your next
station, ensure your equipment is secured.

17. INSTRUCTIONS:
1. Perform the following exercises in 30 SECONDS
each.
JUMPING JACKS GOBLET SQUAT MOUNTAIN
CLIMBERS
LATERAL
RAISES

18. INSTRUCTIONS:
2. After each circuit, REST FOR 1 MINUTE before
going to the next set or round.
3. Do the circuit for 3 rounds.
4. Submit your output in the GOOGLE CLASSROOM.
5. DEADLINE : NEXT MEETING

19. INSTRUCTIONS:
6. Your output will be rated based on the criteria below:
CRITERIA POINTS
Proper Execution 10 points
Balance and Coordination 10 points
Stamina/endurance 5 points
Enthusiasm 5 points