Circuit Training Personal Programme

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Resistance training log book



Name                          -  Mary Regis

Gender                        -  Female

Age                             -  14 years old

Weight                         -  7 stone 11 pounds

Height                          -  5 foot 5 inches

Current exercise levels   -  Dancing (Jazz, Ballet, Character and pointe) three times a week, outside                                 of school, and netball once a week, after school.

I intend to improve my overall components of fitness.  This includes: cardiovascular endurance, muscular endurance, flexibility, balance, coordination, speed, power and agility.  My current exercise levels are dance and netball.  I think that improving my overall fitness would be greatly beneficial to both sports.

For both netball and dance I need to have the ability to: sustain exercise for an extended period of time (cardiovascular endurance), use a muscle or group of muscles and keep them working over a long period of time without tiring (muscular endurance), plus the ability to use two or more body parts at the same time (co-ordination).

In dance I need the range of movement at a joint to be good (flexibility) and the ability to keep my body stable whether still or moving (balance).

Unlike dance, in netball I need the rate at which I can complete a task or travel over a distance to be good (speed), the ability to produce a large force in a short amount of time – a combination of speed and strength (power) and the ability to change direction quickly and under control (agility).

As all the components of fitness are important to both my sports, I felt it would be a good idea to try and improve them.  I feel all of these are important fitness components for the success in my main sports, so therefore I am going to design a circuit that will enhance these fitness components.

Warm up.

I am including a warm up because it helps to...

  • increase the speed of contraction and relaxation of warmed muscles
  • reduce muscle stiffness
  • increase movement because of lowered viscous resistance within warmed muscles
  • oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
  • facilitate the nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
  • increase the blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
  • get the heart rate get to a workable rate for beginning exercise
  • mentally focus your mind
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My warm up will include:-

  • 5 to 10 minutes jogging - to increase body temperature
  • 10 to 15 minutes of dynamic stretching exercises (e.g. Joint Rotations, Neck Mobility, Shoulder Circles, Arm Swings, Side Bends, Hip circles and twists, Half Squat, Leg Swings, Lunges, Ankle Bounce...) - reduce muscle stiffness
  • 10 to 15 minutes of drills: Lower Leg drills (e.g. Double foot hops, Astride jumps, Compass jumps, Rat-a-tats...), Leg drills (e.g. walking on toes, walking on heels,bum kicks with high knee, skip with high knees, jog with high knees, skips for height, side strides...)
  • 4 to 8 easy ...

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