Plan for Two Circuit Training Sessions.

A basic warm up is as follows:

* Gentle jog to raise the temperature of the muscles and increase the blood flow to get ready to begin training.

* Rotations of hips, shoulders, neck and heads to loosen joints and make them more flexible to carry out the exercises.

* Light stretching of arms, legs and other ligaments. Should be held for 6 or more seconds to pass the stretch reflex so that you can push yourself past boundaries to get a more effective workout.

* Finish with a gentle jog to raise body temperature and blood flow immediately before beginning the work out.

A good effective warm up should last between 20-30 minutes so that you are fully prepared for the work out.

Warm Down

A warm down is carried out after training to get rid of the lactic acid that builds up around the joints. If done properly it prevents aching and discomfort in the time after doing a work out.

A basic warm down would include:

* Gentle jog into walk to keep the body warm and to use up the lactic acid.

* Light stretching held for longer that the warm up to prevent cramp and possible pulling of muscles after a work out.

* A hot shower after training will loosen joints and refresh the body after training.

Circuit One

The first circuit I am going to plan is a basic general circuit, which works the main muscle groups. General circuits are ideal for those who want to reach a good level of fitness and those who want to maintain a good standard of fitness. In a basic circuit there would be a number of stages, these stages can consist of activities such as:

* Sit-ups - the person has to lay down on back with their knees bent and has to sit up to 90 degrees. Sit-ups are good for building up abdominal muscles.

* Press-ups - the person has to lower and raise their body facing down, bending their arms to 90 degrees. Press-ups are good for biceps and pectoral muscles.

* Burpees - squats thrusts and star jumps mixed together. Do a squat thrust then stand and do a star jump. This will improve agility.

* Shuttle run - the person has to run between two points. This builds up stamina and agility.

* Step-ups - the person has to step up and down onto a platform. This exercise works all the major muscles in the legs.

* Tricep dips - the person has to lower and raise themselves using only the arms which are raised on a platform. This works the triceps.

Each stage last between 1-2 minutes with a break of between 30-45 seconds to reach the next stage.

Circuit Two

For this circuit I am going to plan a specific circuit. This can be sport specific or muscle specific. I am going to plan a circuit specific to sport. My circuit is going to be based on a circuit that a footballer may do during training. This type of circuit would include:

* Warm up - would be similar to general warm up but stretching would be more focused on the leg muscles.

* Shuttle run

* Sit-ups

* "Chipping ball into a hoop - focuses on a player's chipping ability and accuracy, hoops placed 5m apart. Place a ball behind the line and chip it so it bounces in the first hoops, second hoop, third hoop etc."

* "Shooting - place two cones 5m apart, then line up five balls 10m away from the cones and one cone 2m behind each ball. Strike the first ball then turn around and sprint around the cone and strike the next ball then turn around and sprint round the cone etc. This will improve muscular strength and accuracy."

* Burpees

* Dribbling - team event focuses on ball control. Dribble a ball in and out of cones and sprint back to the end of the line.

* Passing - team event focuses on passing and ball control. Make a rectangle, circle, squre etc and passed the ball across the ground to each other gradually taking less touches and picking up the pace.

* Warm down - similar to general warm down but again like the warm up focusing on the leg muscles.

Fitness Task 1