2) Tricep dips Sit down on a bench, place your hands at the side of you. Put your weight into your arms and move forward so that your bottom is not touching the bench. Whilst doing this straighten your legs out. Lower yourself but not far enough that touch the floor then push yourself up into the first position. Repeat until the time runs out.
Skill A: Bowling Draw a circle on a wall. Stand so far back away from the wall. Through the ball underarm and try and hit the wall within the circle. Repeat until stated time runs out.
3) Squats Crouch down on your feet as low as you can go. Place arms in front of you on the floor. Stretch legs fully out at a quite fast speed and then bend them again and go into original position. Repeat until time exceeds.
4) Sit-ups Sit down on a mat facing a bench or wall bars. Place feet under lowest bars. Bend knees and lie facing the roof. Place arms across chest and bring your head towards your knees. Keep your legs still. This works the abdominal muscles.
Skill B: Throw and Catch Stand so far apart from partner. Throw the ball to your partner underarm and your partner should catch the ball. Your partner should then throw the ball back to you should catch it. Repeat until time runs out.
5) Skipping Use a skipping rope. Stand holding the rope behind you with your arms by your side. Turn the rope over your head and jump it when it approaches your feet.
6) Wall bar climb Stand at the bottom of the wall bars. Grab hold of the bars and climb, and touch, the top. Climb back down slowly. Repeat until stated time runs out.
7) Bench lifts Fix a bench to wall bars, and keeping your back straight lift the bench above your head and then lower. Another way that this can be modified is that you could stand while doing this exercise.
Skill C: Fielding Roll a ball along the ground to your partner. Your partner should bend down and pick up the ball. Your partner should then roll the ball back to you. Repeat as many times as you can in the amount of time given.
Organisation/Implementation/ Monitoring
We used the Harvard step test to test our own fitness by monitoring our own heart rate at rest and after exercise. My results showed that I am quite a fit person. My result before exercise was 73 bpm and after exercise it was 101 bpm. My heart rate isn’t too high after exercise and not too low before exercise. My time for recovery decreased as the weeks went on, but to start off they were moderately high.
After the second week of doing circuit training we had a two week break for the Christmas holidays so I think that I was more tired after week three than I was on week one as I did not do much exercise over the two week period.
The four specific components of fitness that were definitely included in my circuit are speed, stamina, suppleness, and strength. In the circuit there were specific skills that will have helped in my game activity of Rounders. This circuit that I have been carrying out for the past 5 weeks have been very appropriate to my sport as the skills involved bowling, throwing, catching, and fielding.
A warm up should always be executed before any exercise but if doing a circuit which uses a lot of different muscle groups then a warm-up is essential. A warm up helps to prepare you mentally and to bring focus onto what you are going to do. A warm up is also essential as it warms and loosens your muscles up and helps you to reduce the risk of giving yourself an injury. You should spend 10 minutes before doing exercise warming up at least.
This circuit has a good set up as it breaks the skills up evenly by doing less strenuous exercises because a skill is done after 2 exercises. If a circuit is set up badly i.e. if you do bicep curls then follow that by chin-ups then that would put overload on your bicep muscles. If you over train then that can lead to, joint pains, muscle soreness, sleeping problems, frequent colds and flues, loss of appetite, feelings of anxiety and tiredness. If you do a circuit that only mainly focuses on one muscle group then that will do that muscle group more harm than good as it will place overload on that muscle group. In my five-week circuit the exercises that I carried out varied between my different muscle groups. I did have two exercises that followed each other that both focused on the arm muscles. These were bicep curls and Tricep dips. As this course was only a five-week course this did not prove to be a major problem but if I had kept the course going then I would have cam across problems.
The number of stations altogether was ten. There were 3 skills and 7 exercises. There are 20 people in my class so therefore there were ten groups of two. In the cases of absences then the groups did change but this was not a regular occurrence. In the first two weeks the time limit was 30 seconds. We changed it in the third week to 35 seconds as we thought we could go higher and that happened in the third and fourth week. In the fifth week we changed it again to 40 seconds. In the first week there was only enough time to complete one set as we had tested our own fitness level but in the rest of the weeks we completed two sets. As the weeks progressed my physical body became fitter and I had shorter rest periods in between them. I noticed that each week my repetitions went higher and I became fitter and my stamina was a lot better than the first week I did it.
