Section 3

3.1 Perfect models of techniques/actions used in Fitness (Circuit Training)

On the page you have just seen you will see a print off of my own designed 10 station circuit.  I will be going through how to carry out each station with the correct actions and in a safe way.

Key words:

Type of Muscle Contractions

Isotonic- one muscle shortens (agonist), one muscle lengthens (antagonist), limb movement occurs”.

Isometric- no movement, no change in muscle length”

Agonist- “contracts concentrically (shortens)”

Antagonist- “contracts eccentrically (lengthens)”

Types of movement at a joint:

Abduction- “moving a limb or bone away from the body”

Adduction- “moving a limb or bone towards the body”

Flexion- “Is the decreasing at the angle at a joint”

Extension- “Is the increasing at the angle at a joint”

Rotation: “circular movement”

Station 1- 10m Shuttle run

To be able to carry out a 10m shuttle run in a perfect way continuously for 45 seconds you must set up two cones 10m apart.  It’s simply an aerobic exercise which involves running at your own pace one cone to the other, making sure you touch the ground at both ends, until the time is up. Points of technique:

Go at your own pace

Touch the ground at both sides

There are three main muscles that are used when running a 10m shuttle run these muscles are:

Quadriceps (front of upper leg) which extends the lower leg

Hamstrings (back of upper leg) which flexes the lower leg

Gastroc-nemius (Top of calf) which Extends towards the ankle

Station 2- Tricep Dips  

To be able to carry out the exercise Tricep dips you must set out a bench.  To do a Tricep dip you must put both hands flat out on the bench with your legs out in front of you at a 90° angle. With out your bottom touching the floor you must push down and up. You should feel your upper arms working as you push up and then back down. Pointers when carrying out a Tricep dip exercise:

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Go at your own pace

Make sure your feet are together

Make sure you face you hands forward on top of the bench

Do not touch the floor with your bottom

The main muscles being worked on when doing a Tricep dips are:

Triceps (back of upper arm) which extends lower arm

Biceps (front of upper arm) which flexes lower arm

Station 3- step ups

To be able to carry out step up exercises you will need a bench or steps. To be able to do this it’s simply stepping up with both feet onto the bench ...

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