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Explanation of the Circuit.

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In total my circuit contained 14 different stations. All the stations were done for approximately 1 minute for the first 2 sessions. The last 2 sessions were done for over a minute to progress my body further and to show whether I had improved, and to also overload my body. Power Lifts On this station you lift heavyweights with one on each arm. You lift these weights by bending your knees but keeping the weights off the floor. Skipping On this station you have to skip continuously for the whole period of 1 minute.It is cardiovascular and is also improving your stamina. This allows you run around the court, more easily without being fatigue. Press-ups This station is performed by seeing how many press-ups you can do in the total of 1 minute.Here the body weight should be placed at the arms, with them being stretched at arm length. The legs also have to be stretched out fully, and with this being done the body should be raised above the ground in a flat position with the back being straight at all times. ...read more.


Your hands are either placed across your chest on at the side of your head temples. Lowering and raising the back is one sit-up.. Sprints On this station you sprint 9-10 metres to one side and walk back to the side which you started at to repeat it again for the whole 1 minute. This is explosive strength. Agility This station is to see how quick you are. You move from one ring to the other by placing just one foot in each ring and stepping in between strips of pole. This distance from one pole to another is just under 2cm. Step-ups This exercise is performed by using a bench. While one foot is on the ground the other is on the bench. You switch the legs around within the minute. This trains your gastrocnemius and quadriceps. You will be able to move from side to side more quickly and give you more power on the legs. Jumps This station is made up of a net and posts. The net is stretched out and with both your legs together you jump side to side of the net. ...read more.


> It increases your body temperature - this effect the body to be actually 'warming up' the muscles. > It allows you to gain a head start in certain ways, which will increase your input amount towards the activity. > It increases your movement ability - blood flow through the muscles is increased and this improves their ability to contract quickly. warm-down > It allows your body to recover - you can return the body back to its pre-exercise stage gently, just as you built it up in your warm-up. > The warm-down enables the blood flow to be maintained. If you stop suddenly the blood returning to the heart drops quite dramatically which can make you feel dizzy and light-headed. > The muscles are allowed to return to their normal temperature slowly. Quickly cooling them can result in muscle damage - this is why it is a good idea to perform some flexibility/mobility exercises. > It allows you to be both mentally and physically relax. One of the best ways to warm down is to repeat what you did for your warm-up but with less number of exercises performed. In other words the warm-down becomes a shortened version of your warm-up. ...read more.

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