• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Circuit Training.

Extracts from this document...

Introduction

Types of Training Circuit Training This involves a series of exercises or activities, with each one taking place at a different station. Each station involves an exercise aimed at a specific muscle group in the body. The exercises must be arranged so the muscle groups alternate between work and recovery and allow lactic acid dispersal. Circuits can be designed to improve: - Fitness, both aerobic and anaerobic - Strength and Endurance - Specific sport actions and skills - General muscle tone - Personal targets There are two different variations of circuit training: 1. Fixed load - the individual attempts to perform each exercise continually over a given time and intensity is increased by setting higher stress levels such as lengthening the work period or shortening the rest period. 2. Individual load - the individuals establishes their own level of work for each exercise, this is usually between 50% and 60% of the maximum that a person can do for 1 minute of the exercise. ...read more.

Middle

There are no fixed amounts of each component and a programme can be planned to suit the levels of fitness of the individual. A fartlek session usually last for a minimum of 45 minutes. The word fartlek means, "Speed play" For example: 10 min Jog 100m Walk 50m Sprint 2 min Rest 5 min Jog... The advantages of fartlek training are: - Can be adapted to suit the individual - Reflects the pattern of games that have a regular change of pace, e.g. football - Adds variety to pace - Train at a higher intensity The disadvantages of fartlek training are: - Higher intensity so can increase risk of injury Both fartlek and interval training improve aerobic and anaerobic fitness, increases metabolic rate and they decrease the percentage of body fat. Continuous Training This involves long, slow, distance exercise (LSD) at a constant rate without rest. Training at first should be at 60% maximum heart rate progressing to 85% as fitness improves and the distance increases. ...read more.

Conclusion

As training progresses, the weights can be made heavier and rest periods can be reduced. In order to increase strength a person should life a heavy weight but with few reps, to increase stamina a light weight should be lifted but with a large number of reps There are two main types of weight training: 1. Isometric - this involves lifting the weight and holding the muscular contraction for up to 5 seconds, then relaxing before repeating it again. This develops strength rather than endurance. 2. Isotonic - this involves raising and lowering the weights repeatedly and rapidly. This develops stamina as well as strength. The advantages of weight training are: - A fast way to build up strength - Adapted to suit most sports - Carried out on multi-station weight machines - Can develop several components of fitness The disadvantages of weight training are: - Need access to equipment - Danger of injury Weight training improves muscular strength, endurance, tone and posture and it increases muscular size, bone density and metabolic rate. ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our GCSE Exercise and Training section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related GCSE Exercise and Training essays

  1. Personal excercise programme

    From my result I can derive that my current V02 Max is as follows. * V02 max = 64.734 ml/kg/min (± 0.3 ml/kg/min) This test is very valid; it is probably one of the best ways of calculating your V02 max.

  2. Fitness Programme

    the workload I am placing on my body as I go through the weeks. My stretches that I performed in the warm-up seemed to have worked to good effect as my muscles were not as sore or tense as I had expected the next day considering I had rugby training and did my circuit on the same day.

  1. A training programme for a footballer.

    My Current Fitness Level My current fitness level is quite high, I recently finished being a ball boy at the Wimbledon Tennis Championships and before that had to get through 3 months of rigorous training. As well as that I train every Friday for Ashford Town F.C.

  2. P/E Games candidate

    Begin cycling. Shooting Practice: Put up gaols (plastic indoor size). Place balls on a specified spot. Kick ball at goal aiming in between 2 vertical and horizontal bars. Alternate hand to foot: Begin with feet roughly shoulder width apart. Raise right leg and reach with opposite arm.

  1. WEIGHT TRAINING CRWSK

    If you lack in this it means you cannot be working out for a long time. If a person has bad cardiovascular fitness then that person will be affected negatively as he/she will tend to get tired easily. Therefore, it is essential for anyone taking hill walking to have a

  2. PE Circuit Training

    Oxygen gets to the muscles through the circularity system. Aerobic capacity is used over a long period of time so this will be required in my circuit as it is over a long period of time Training Circuit Warming Up Before I start my training circuit I will have to warm up.

  1. I am producing a training programme to improve my endurance and skill levels for ...

    of subsequent performance and reduce the risk of injury occurring within the performance. The warm-up serves 5 basic purposes: * To progressively prepare the performers physically and mentally for the game / session. * To allow technical skills to reach optimum levels immediately the performance begins.

  2. Football requires health and skill related components. The health related components I require

    Usually defenders are big and strong but not in all cases, defenders need to be strong so that they can use it as and advantage to stop attackers. Strength Is the ability of the body to apply a force using a muscle or group of muscles, whether this is to carry out daily tasks or during exercise.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work