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What is 'Circuit Training'?

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Introduction What is 'Circuit Training'? Circuit training is a method of training. A circuit usually contains 8 to 15 stations. At each station a different exercise is carried out for a certain amount of time. Circuit training can improve a number of different things including muscular endurance, cardiovascular endurance, aerobic fitness, muscular strength, speed and agility. A circuit-training program can be designed for a certain sport. This is a very common thing to do. Circuit training programs that are specific for a certain sport will include exercises to improve all the muscles and skills associated with the chosen sport. For example a circuit training program for basketball would contain stations where the participant would have to work on skills such as, jumping, catching and throwing. Principles of Training There are a number of key principles that we need to be aware of when training, so that we can improve the quality of our various body systems. These key principles can be easily remembered using the acronym S.P.O.R.T. S - principle of specificity Training must be specific to the activity you are training for. You may want to choose one particular type of training but also concentrate upon one area. You must consider these points: 1)individuals are different 2)each activity has specific demands P - principle of progression The demand you put upon your body must be steadily increased. If you stay at the same level you will not improve, but if you do too much too soon you will be likely to injure yourself. A factor to be aware of is 'plateauing.' This is when you stay at the same level and don't seem to be able to move on to the next level. You must have mental strength to get through this. O - principle of overload This is when you make your body work more than your workload capacity. This can be achieved in 3 ways: 1)you can increase the frequency of your training. ...read more.


Hold this for 10 seconds and swap legs. 2. Quadriceps Stand up. Bend your left leg so that your heel is touching your bum. Grab hold of your ankle not your foot. Try and keep your knees together and your body straight. Lift your ankle higher until you feel your quadriceps stretch. Hold this for 10 seconds and then swap legs. 3. Hamstrings Put your left leg one step ahead of your right. Make sure your feet are both pointing forward. Then bend your right leg keeping your left leg straight. Keep your waist high and put your weight onto your right leg. Then lift up your left toes so that you can feel your hamstring stretch. Hold this for 10 seconds and then swap legs. 4. Triceps Put your left arm across your body and keep it straight. Then lift your right arm so that it locks your left one. Gently push your left ram up with the inside of your right arm. You should feel your triceps stretch. Hold this for 10 seconds and swap arms. I will then move on to some more pulse raising activities. However these will be a little bit more strenuous as my muscles will be able to cope with it now. I will do this for about 5 mins. It will consist of 1/2 sprints, 3/4 sprints, running with knees up at a quick pace, and full sprints. My Circuit (There is a diagram of my circuit at the back of this work) Station One On this station there is a speed ladder. This is basically a rope ladder with flat metal step. The speed ladder is put flat on the ground. On this station you have to run through the speed ladder, however you must put step into each hole with both feet. When you get to the end of the speed ladder, you turn around and sprint back outside of the speed ladder and go through the ladder again. ...read more.


This did improve my agility, cardiovascular endurance, muscular endurance and strength of the quadriceps and hamstrings. Station 7, dribbling, this was a fairly easy exercise I have improved on my speed and ball control, I noticed this in week five when I wasn't as tired as I was the weeks before. Station 8, kick-ups, I am fairly good at kick-ups already but by the end of the program I was able to keep the ball under control at a lower height than what I started with. Station 9, passing, this station tested my right and left foot, my accuracy and my speed, my left foot has improved a lot by doing this exercise, my right foot has slightly improved. During week four my results decrease, the reason for this is I had a cold that week and was unable to perform to my full potential, as my results show. I found the circuit to be very intense and tiring, but very effective as my circuit tested all the areas I wanted it to. I was very tired though after completing each week of the program, my muscles were aching and my heart and breathing rate had increased drastically. If I were to perform the circuit program again I would start by having a recovery time between each station, also I would make the exercise time slightly less at the beginning of the program so I could get use to doing the exercises gradually. Although I had improved during the six-week period I had only improved slightly, so if I were repeating this program I would make it last 12 weeks so improvements could be seen more easily. Once the circuit becomes too easy I would have to make it harder to affect plateauing. If the circuit is not made harder the body will stop improving in the areas of muscular endurance and anaerobic respiration. The body must also train to prevent reversibility. This is when the affects of training decrease and the benefits are lost. ...read more.

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