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THE BENEFITS OF CIRCUITTRAINING

What ane the genenal benefits . time,/duration (how long)

c!1 9 u ' type of training.
-o,f i! t ta i trl I -s,?,
The contributions that circuit training makes to
Circuit training is a safe, effective and fun
health and wellbeing will also be explored in
approach to exercising that can be enjoyed by
relation to the following components, which are
a variety of people; it is attractive to men and
believed to encompass most aspects of total
women, younger and older age groups, fitness/health:
sportspeople and the general population. It
can be performed indoors and outdoors, and . physical fitness
in water. . social fitness
To fully understand the benefits of circuit . mental fitness
training it is necessary to explore the components . emotional fitness
of physical fitness and discuss how each of these . :::r':r: :'l
nutritional fitness
can be improved through participation in a . medical fitness
progressive circuit training programme. The
' spiritual fitness. q
components that contribute to physical fitness
are:
H
This chapter therefore explores how participation EilrGryf
in a progressive circuit training programme can
' cardiovascularfitness contribute towards improving and developing
' muscular strength our physical fihress and lead us towards the llrlw
. muscular endurance
. flexibility optimum of total fitness. &rrl} rs
. motor fitness (includes u$lity, balance,
reaction time, speed, power and co-ordination).
A9 q c-
-a.n
q g !-a g | g
-o-b_! -o_b!
It is also necessary to discuss how to progress
these fitness components and provide over- The body has to create energy to function both
load to the specific physiological systems. during times of rest and activity. This energr-
Therefore, the principles of training will also be comes in the form of a chemical called
Adenosine Tii Phosphate (ATP). ATP cannot be
discussed in relation to each component of *IG fr
fitness. Principles include: stored inside a muscle in large amounts, but is
continually broken down to create energy and
. frequency (how often) then reproduced inside the muscle via the
body's energy systems (aerobic or anaerobic).
' intensity (how hard)
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FITNESS PROFESSIONALS: CIRCUIT TRAIN NG

Protein not stored tn

same way. Excess Protein
intake slored as fat

Moderate suPPlY - Moderate suPPlY of

Amounts of fuel Limited-onlyafew
from a few seconds uP glycogen, more
available
to two to three minutes plentiful suPPlY of fat

When broken down System can sustain

without oxYgen, waste aclivity for as long
product lactic acid is as fuel available
produced

Moderate to high Low to moderate

lntensity, duration High intensitY
intensitY intensity
and type of activitY
Short duratron
400m sPrint Longer duration

lOOm sprrnt
Anaerobic endurance - Marathon running
Throwing and jumPing eight to 25 rePetilons
approximatelY Long distance swimming
events
and cycling

Strength training
Circuit weight tratntng

Lactic acid - inhibits Heat generated

Waste products Creatine - no harmful
muscle contraction. produces water:The
side effects. Cannot
Burning sensation - bodY sweats to
be used until
intensity of activitY maintain a
resynthesised.
needs to lower for comfortable
work to continue. temperature

Car"bon dioxide
transported to lungs and
exhaled

Whgt caldlov,ascular fltness? Whv do we need

1s
ca rdiovascular fitness?
Cardiovascular fitness is the ability of the heart'
lungs and circulatory system to transport and ;" ;;a ,,""" ""u "*'ienf heart'
"
respiratory and circulatory system to maintain
utilte o"ygen efficiently- It is sometimes referred
to as cardio-respiratory fitness, stamina' or oui qoality of life, to participate in sporting and
aerobic fitness.

4
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FITNESS PROFESS ONALS: CIRCUITTRAINtNG

Frequency
ft;LJ
Three to flve times a week
How often should we per form these activities?
Three times a weel< is su#lcient for people
exercising at higher intensities. More than three
trmes a week is recommended for people
exercising at low levels of intensity

Rest days and vigorous training days should be

alternate.Vary the activities and alter the impact to
avoid injury to the muscles and joints

NB: People with low fitness may follow

Department of Health activity guidelines (see
Table 1.3)

Intensity 55-90/65-90 per cent MHR

How hard should we be working? A range of 70-85 per cent MHR is sufflcient for
most individuals to improve cardjovascular fitness
when combrned with appropriate frequency and
oura|on

Lower levels oI rrtensity are appropriate lor the

less active. Howeven duration may need to be
increased

TimelDuration Training from between 20-60 minutes of

How long should we sustain these activities for? continuous or intermittent activity e.g.
accumulating lO-minute bouts throughout the day
(see Department of Health guidelines in Table | .3)

Yii irr.ur' duratior to ;mp.9y6 cardrovascular

ftness ir apparer^rly heathy adulLs,s 20 30
minutes. All durations exclude necessary time for
warm up and cool down,

I ess fir 5'

ornt .nq iarilr nec|
vuPr +^
Lv nr^ar6.. '.11,, r^
Hr v5r s)) 5r
^..^duudil/ LU
increased durations

Type/Mode/Specificity Rhythmical, continuous activities that use large

.'. ^ar rypes of activities are most effective? muscle groups e.g. walking, swimming, running,
cycling, dancing, rowing, stepping

.rs ng ACSY Guidelines (2005)

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FINESS PROFESSIONALS: CIRCUITTRA NING

Other lower-impact moves include deep
bending exercises such as squats and lunges.
These utilise the larger muscles of the legs to
bend and straighten the knee and hip joints,
and transfer the weight of our body against the
force of gravity. It is worth noting that excessive
repetition of either stepping or deep bending
movements can be equally stressful for the
bodv if thev are not alternated with other
activities. Travelling movements shift the
resistance of our body across the force of
gravity. They require greater muscular effort
and the recruitment of a larger number of
muscles. Tiavelling movements which require
us to move in many different directions are
excellent for varying the stress placed on the
weight-bearing joints, provided the direction
and type of movements are varied. Movements
of the upper body are comparatively less
effective because the muscles in this region are
smaller and make a relatively insignificant
demand for oxygen. Arm movements above
the head will elevate the heart rate because the
heart has to work harder to pump blood
upwards against gravit/, though this may have
an adverse affect on blood pressure.

,it i,i rr.li

Frequency Wo'k towards building acl,vily int"o daily routrne on {lve days of tne week
(minimum)

lntensity Work at a moderate level where you feel mildly breathless, warm but comfortable
'"/ --"
rIp.rpl ? 4 nn Ihe;d:nter1 RPf intencitv cr:le\
-/
Time Work towards performing the chosen activities for a total of 30 minutes.This can
be broken down and accunrulated, for example:
3 x l0-minute slots of activity each day
2 x | S-minute slots of activity each day

Type Any activity that fits well into your darly lifestylel
For example:
. Walking to the station
. Walking the kids to school
. Vigorous housework
. Cleaning the car
. Walking up and down stairs more frequently
. Danrino tn a niece o[ rus c at honre
. Active hobbies
. Structured exercise and sporting activities
. A combination of activrty. exercise and sport

This recommendation can be tailored specifically to the lifestyle, preference and needs
of the indrvidual and is particularly relevant {br people who ilnd h easier and more
acceptable to increase physical activrty by incorporating it into their everyday life

From Fltness Professlonc/s GP Referrol Schemes. Lawrence and Barnett (A&C Black 2005)

6
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 : ;\-SS PROFESSIONALS: CIRCUITTRAINtNG

lrrt

Frequency
How often should we per{orm these activities? Two to three times per week (same
muscle groups) for muscular fitness

Alternate rest and training days (not consecutive

aays.)

Intensity
How hard should we be working? To the point of near fatigue, while maintaining good
Iecnnlque

For strength gains, lifting a weight equivalent to 75

per cent or above of one repetition maximum
(most that can be lifted for one repetition)

For endurance, lifting below 75 per cent of one

repetition maximum

Time/Duration
How long should we sustain these activities
for? For strength gains, lower repetitions with heavier
resrstance (upto eight repetitions)
For endurance, higher repetitions with lower
resistance (above l2 repetitions)

For muscular fltness, work with a moderate

resistance that can be lifted (B-12 repetitions)

One set of l0- l5 (moderate intensity) is

recommended for older adults

Training time will vary depending on the level of

fltness, number of exercises, muscle groups and
fitness goals

Type/Mode/Specificity
What type of activities are most effeqtive? B- l0 exercises targeting the main muscle groups

Choose activities that are comfortable throughout

the range of movement:
. Free weights
. Resistance machines
. Body weight exercises
. Body bars
. Exercise bands

t0
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ani|tqiiaij paau a^ :- ,- r,, '':"
Jsoru olur pale-rodrocur ar€ sarlrlrJre Surqclarls
'sarlrunlroddo asaql apr,rord l11e-rn1eu sdn
lou op selllsaJll lsoru aJurs 'uorlour Jo a8uer 'llqrqour -- ::: -- : :rr:-
IInJ Jrer{l q8norqt eloru ol slurol pue salcsnu se 01 parreJeJ sarurleruos sr
rno arrnbar qolr{rv\ serlrlrlf,e yo acueruro;rad lI uo:- -_ .:.r
pquarod [[nJ leql q8no.iqr aro,-' pu1
({Unp) luanba"r; aql lq (padolanap)
pue qurof rno Jo &Itqn aqr :. -- : - ".
Jo l
: -_ :: : "":"':::: :o '"' 1'*o:::" j[1r;rqrxa11 s ]! -,,*
6ft111q;xa;;
Jno aAoJdulr ann uec MoH /ci
'91 .rardeq3 - :- --- :i
Pue pap4sn[I are sasrJrexa gs]\ . _:_T-
't'I elqeJ I4 paqpno er" af,u"mpua _-:-._{* i ::1r
pue xeme pue dn q8uals Jelnf,snu Sur,tordun -ror ---;---::.: ,c,,
a*qr""rffiff'JJl;
se qfns 'suorlrsod papuelxa olut l;1trnb 3ur-u1e4 papuauruof,ar eqJ 'rru, -,,irtr'
-r- ,i ..,f,
enolu o] sn arnba; +eq1 sluoLuonoLu a-re ,{aq1 suoqqadar;o requnu erl \ I :.: ,
Suruu.ropad uaqm, l.rnfur Jo )su palnpo; . aq ilFv\ I"npplpul ue ,{q pa-\anlr: . --.--
sal)snLu aq] ul uotsuel pelnpeu . 'suonnadar gZ
P'J'- ua1es uaa-\\laq :-----
serl^rlfe .fupl;ane elcsruu aql ur Srnyea; pen8peg € ar,-
-'--- . - ,rl euo
pue 3;rpods Jo arueulJofad petuequ; . paxrl aJueFrsar ar{J 'ep"lu 3q ot -*-_: -.:*.
arnlpuedxe l3;aue Xressa:euun luarcrJlns JoJ >laan e sarun.-;:_.
Pelnpal pue slueLuo^ouJ lelrlllouota oJox . -(laprurxordde paurroyad aq ot ;=-- , - i,.i m uln
esrod aur;uurls eroLu e lpoq eqr esaqJ 'e^Ilf,a.Ha ,(1enba eq ueJ 'a.i=-. . ;r 9L OI
3ur,r8 luauuu8rle lurof pue aln1sod per,orduu; . aq1 1o q8ual aql ele1ndrueru pu€ ,'--.:-' , ":::"
salfsnul lq8raa,t lpoq mo o] sn armba: rE--:-
"::T- :, :r ,l
UrT poo8 3u
pue slurof oql ur uorlorulo a3ue.l panordLul . sdn-1rs 'sdn-ssard se r{f,ns 'sasrJ-rar: , ,: -tr:--a
q.8noqt1e 'apotu Surure:1 leldu : : -- --.-
lqF1a11 'J^IlJaJJa lsour aJe sdnorF ?[r:- :-- . - -
-
rg0ads uo snJoJ 1€r{l sasrJrl}-- I - r r
,{poq rno uo paceld
spu€urep aql laaru o1 qFnoua elqxeg ar€ CAO-:- -: -.1
4.4{ }erltr arnsua ppor{s a,n sasodrnd lepha,ra pue ql6uaJls JE -::- *
ro3: 're,taa,to11 '91 raldeqC uI pauryno sr slrods Jno a^oJdlut enn u3t ',',t-* ,g:ii.
cNtNtwrltaful lo slHtNl€ tHr
FITNESS PROFESSIONAIS: CIRCU TTRAINING

Curvatures of the spine

Correct Lordotic curve Kyphotic curve Scoliotic curve

NB: Lordosis can be exaggerated during pregnancy when the abdominal muscles weaken and the weight of the
baby can create a forward tilt of the pelvis.

Kyphosis can be caused by slumping over a desk all day, and also possibly by driving. The pectoral muscles
become shorter and tighter and the trapezius and rhomboid muscles lengthen and weaken. f*.{

Scoliosis can be exaggerated by continuously carrying a bag of shopping using the same side of the body. The
muscles on one side of the body would be stronger than those on the opposite side of the body. T*pe

t2
€l
(9967) sau leolr3 hSlV Sursr palce:.
'uorlelnooo
lereueS ell} roj popueLuu-loloJ oJe seqrlarls lrlels zeArDoJJa $oul aJe llrnrpe;o sadll 1eqr14
Ilpg;redg1apo41ad{1
aql'.{p
spuo)es 0t o1 q I roj )lels ploH iJoJ serln!]:e osaql uie$ns e^ plnoqs 3uo1 ,u,o1-
uollerno/ewlI
selssnur
suorlsod qrler$ luoJsl]lp ro aLues eq] Sursn qtletls
qlPo JoJ peuroled eq u€t suotllodal rno] o1 o
^f
r
au:r1;o por-red :trlro
Papuexa ue roj PleLl Pu? 'uo]LlJolstp ]ou 'uotsue]
ua)n aq plnoqs suorlsod q:1a.r15
pllrir Jo lurod e o1
;3uqrom, aq e^ plnoL{s pJeq onJ
^^c-
{11sua1u1
uollotu
;o e8ue-r aq] eruequa o1 pue Suuee] ellsn.! lueneld
o1 Surq:1a.rp otr ;or.rd u.lre^ eq 1snLu looq aq1
)aoM P slep uanes o1 aag (
1',-^^, r,^-^^ ,^,1 ^^,,,,-
:laaM Jac sault+ eeJq] o] o^^lJo
^lleepr
urnLurutL| v 1ser]r^rlle aseql uroped a A plnoL{s ue}o
^^c-
r(ruenba.r3
1uarueloru eql ,n,rolle o1 suaq18ua1 eleero pue qurof ar{l yo ft1gqe1s aq1 acnpa: ir-*
(apsnur lsruo8elue) sdacrrpenb aql pue $llonnq sql rural 3uo1 eql uI 'lurof aqtr punorrns qll".
eql 01 Ieaq aql asrer o] lJerluoJ s8ur4srueq sanssrl raqlo pue quaure8q aql 01 a8eruep p=
ar{J 'elcsnru sdacrrpenb eql roJ 3urueq13ua1 Fuueal allsnru alean llerlualod leu laqr r: ---
crureulp e s" pasn aq plnoJ (asnraxa ftryqour sr a8eluenpesrp JarOrnJ V 'slue{ue^oru .{cur.- -
aeul e) sy;nc €uulsru"q/slrnr 8ay 'aydurexa rog 'er1sq1eq;o aFelue,lpesrp ul€ru oql sr snlJ \-e--:
'lya,rrsserSord uaq13ua1 o] elJsnru eql elq"ua ol ,.
lou ill^ allsnl'u eq] as"J qJlq,v\ ur '(qr1a:1s,ra
paurro;rad aJ? lueuralour aql Jo suo4qadar ,r,ta; uorlorrr ;o a8uer Jno paeoxe 01 sn asr.:
y 'uorlrsodTq13uay Fu4rels aqt ol
lr"q uaqt pue leru 'uorlrsod qrlarls aql olq reJ oo1 ro ,{11rr::
uoqoru;o a8uer aql Jo pua aql 01 alf,snu aql oo1 a^our qtrIr{rw asoql ro 'saqrlarls lqsrllEg
saloru leql (lusrrleg fou; Juelualoru pallo4uor 'x€lai -
saAIoAur Surqclarls crureu,,(q 'ssauel?^re allsnru eql r\o[e pue (uorlesrlrsuasap) aledrs..:
lpoq Jo sla^el raq8rq gll.n sluedrc4red o1 (xagar qrterts eqt) epsnu aqt q ]1e; l11er::-.'
JoJ palJnpu eq u"J 'uorloru;o a8uer papualxa uolsue? eql elqeua laq; 'uorlernp aleudo:d:.
u" ol pa^ou lla,trssarSord sr alosnru aril arar{^ u" roJ pleq pu" paldope ag o] suour:: -
'sagcla:1s erueulq'(s1uro[ aq1 punor" quaure8rl anrpoddns 'alqepoyruoc arrnbar aseql 'raJES !:
eql Jo ssauasool ro ,{1rxe1) .firpqourad.{q pa1etro^pe ,,(leraua8 are suo4rsod qclarls rir"-i
DN|N Vl_L|nlul io slllN-€ tH-L
FITNESS PROFESSIONALS: CIRCUIT TRAINING
The recommended training requirements for
improving our flexibility are outlined in
Table 1.5. A variety of stretching exercises are
illustrated and explained in Chapter
When should we stnetch in a
c 19.u it.
q tF in i I g. ses_s i on ?-
It is important to stretch the muscles at the end of
the warm-up to prepare them for the main
workout. Static stretches are appropriate for
persons with low motor skills/body awareness.
Dynamic stretches are appropriate for persons
with higher levels of body awareness. It is also
important to stretch the muscles after they have
finished working to maintain their range of
motion.
To improve flexibility, static developmental
stretches must be included at the end of the
programme. Developmental stretches involve
the muscle being lengthened to the end of the
range of motion, where a mild tension is felt
(stretch reflex). When the tension in the muscle
eases (desensitises), the stretch can then be
taken further. At this point, the tension will
reoccur in the muscle to prevent over-
stretching. The tension should be allowed to
ease off, and when it does the stretch can be
held for a longer period of time. This process
can be repeated a number of times, if desired.
Once an appropriate and extended range of
motion is achieved, the stretch should be held
still for as long as is comfortable.
What !s mot-or. fitness?,.
Motor fitness is a skill-related component of
fitness and refers to a number of inter-related
factors, including agility, balance, speed,
coordination, reaction time and power.
t4
Why do we need moton
fltness?
7.
Motor fitness requires the effective transmission
and management of messages and responses
between the central nervous svstem (the brain
and spinal cord) and the peripheral nerwous
system (sensory and motor). The peripheral
nervous system collects information via the
sensory system; the central nervous system
receives and processes this inforrnation and sends
an appropriate response via the motor system,
which initiates the appropriate response.
Motor fitness is perhaps more applicable to the
sportsperson, but it can have an indirect effect on
the improvement of our fitness in the other
health-related fitness components. For example,
learning to perform movements such as squats
with corect posture and alignment will make
them more effective and efficient. If we move
skilfully and accurately we can improve the
effectiveness of the activities we perform. In
addition, by learrring to perform exercises with
the correct technique, we will reduce the risk of
injury that can be caused by moving with our
body in poor alignment. Therefore, improved
motor fitness will maximise both the safety and
effectiveness of our performance.
How do we impnove our moton
fitness-?
Managing our body weight, manoeuvring our
centre of gravit/, coordinating our body
movements, moving at different speeds, in
different directions and at different intensities,
will all contribute to improving our motor fitness
in the long term. If we want to improve our
motor fitness, we must specifically and repeatedly
train the aspect we wish to improve. The use of
explosive movements may emphasise the
9l
adfi ,crqdroru, Jrar{J,,(lecrlaua8 paurulalap 'sarlrlrll€ Suqrods luaraJJrp aqr asl
sI pue ftrparaq ot paluq llasolc sr srqa 'adfi ro; sueld alduexa qllr\ slsll"ue spaau E a
Jo esn
lpoq s,lenphrpur aql sr uoqeraprsuol rer{ilnJ V Sururpno pue 3ur1e4sn1p 'Surssncsrp ol pelo-\ap lpapad
Apog
adft ar€ gI pue 6 sraldeq3 'paslleue aq p1norls Jno a^o
quedrcqred ar{l Jo speeu pu€ sluaura;rnba: sser4g r
eql '1no>Fo,u. aql Jo uo_rlualul crJrrad. tseqrsual
.truqe E sr ssaulrJ Joloru Jo luarudole^ep oql JI ur 'spa;
cnalpe rraql dolanap ol Iequelod relear8 a,req 'do1a,rap pue asrlcerd a,^.\ s€ sr. lpoq
snql pue 'saua8 esoql al"r{s pFo^ oo1 laql a8e.rnocua pue 'sn roJ I[Hs eril u,l,top >learq IIr \.. rno Sul
'cr1a1q1e are^
. sluared rilrlq s(l"nphrpur ue Jr reqceal poo8 y 'lynrols 1r doye,r.ap oJ erurt eu-
l€ql paunsse aq aroJaraql p1nor 11 'alqea8ueqt se^IasJno pu€ IIIIS eql u,^/\op >l€arq ot s.
sr o/og6 allq.^.\ 'pa1r-ragur sr 1e4ua1od rno ^\oll"
la>1 aql'$r,r4ce lue ruro;rad ol sllDls ftessarau
lo ologl :serlrlrlre;o aruurerSord e o1 spuodsar eql ureel ile ueo aa.t 'erur1 u1 'Surqleuc'. JOlO
lpoq raq ro srq eurruJalep lua1xa eruos op lle4rur louuec a,l,r Jr JJo 1nd 1ou ar€ J.1..
ol ilp\ Ienphrpu ^roque ;o dn-a1eur crlaua8 eq; l"ril aJnsua Jsnur a,^ .'ra,ta,uo11 'urro;rad ol ju€.,...
,{r!pa.raH ro paeu a^\ sarlrlrJf,e er{l ol a1e1ar lleegrraC.
pue fia;
aJoJararil lsnru sseulrJ rolour ;no a,rordrur -:
pa,tord
Sururera 'adorlq8q aqt uo aluel€q rno Jsrsse rc -
Jno qlL
'srolleJ asaril Jo ilr,r,r sluarualotu Jo aruenbas pJleurpro-oJ r.._
auros SurpreFar sluaqo rreql ol suorl€pueuuof,aJ Sunuro;red 1ng ftpr.11ee sIil roJ 1p1s luepod*. Jo >lslr e
qlLA ses
e{eru pue sasrcraxa ldepe 01 alq€ eq ol '{tan e aq IIpt ecuel€g 'le,r,r lua"raygrp : 'uuo,
ur sllDls
q
paau osl" saqc€oc sgodg 'uorsses Sururerl lrnrrrc luaraJJrp dola,tap ol paeu aa,r 'ado:tu-;._
aql a^o-
e ur uorledrc4red s,lenprlrpur ue 1ca;;e p.tr laql aql {le.^ 01 ureal ol qsr.4\ uaql a.l,t Jr 'ra,l.e.lto1 1
,troq asruSolar pue asaril Jo aJe^\e eq ol peau 'ssaqg roloru rno pa,rordur aJoJerer{t r_\:- a^oul e.
o{etu II
srer{J"el pue serpeoc qrodg '1e4ua1od sseu}g 111.e\
eM 'paads apgdordde aql p acuanbas alor--".",
qenbs s
saruqaruos pue 'ssaulg leorslqd s(lenpwpur u" aq1 uuo;;ad o1 EI.DIS ,(ressacau eql dola^ap 'aL-:-
ol alnqr4uor 'aldruexe
raqunu
pue 13aJJ" IIL4{ srolreJ Jo v q'il1,!\ a,,lt'ared ralcpb e 1e Sur,rour pue ,:aqtc=
Jarilo e
o1 luauodruoJ auo Suquq lla,trssarSo:d ..':
'aced uo lf,aJJa
ra,t,t.o1s te prre uorlelosr ur luauoduroJ urr-
ssaulJ ruro;rad pue" quauoduroJ rafleu]s olur aruani:=.
aqtr 01 al
lectsAqd 6ur1ce;;e sJolce1 aq] u^\op >l"erq plnoqs aa.t 'aro;areqJ 'uou€rn:r _
-ol el"rncce pue ra,r,a.od 'paads a,re saldurera ai= j-- 'uralsls
spues pu
'gpaq rq qcqr\ 's1p>Is ,Cressaf,eu eq] doya,rap ol sa-\las::
IIeraAo rno Sur,tordruJ pue rualsls
aJII Jo ftqenb rno Surcuequa ol suorlnqr4uol ul"4 01 paau deu a-u. 'ra,re,r,r.o11 'aruanbas -: -:
dn aleur leql Eueue,rour cgrcads aLIl ulro;:l aql
ssalpue 8ur1eu aJe a^\ ssaulrJ 1ecrs.{qd "rA
01 paau a^.\
uaql'(^o,qt urlaaef ro snJsrp e 'arrr:. - - leraqdga
rno Surnordurr lg 'lnoq8no:ql par;reads sno,{rau
sluarua,r.ordrur a{l lnoq€ Surrq pue ssaulrJ arrrep 'Sur.trs 1oF e) Euauralour 3o arua:.:--
" ureJq a
popurpro-of, '1cmb e u,royad 01 1u€,4 e.\\ -{
1ecrs,{qd anordrur .{lluecr;ru8rs ilI^\ peqrrlsep sasuodsa
'sluauodruol pe]"larllDls Jaqlo ol uor;::
sarlrlrlf," aql Jo r{Jea Jo arueur-ro;rad rep8ag UOISSIIUSI
ur aurrl uoRJ"eJ do1a,r.ep leu paru:oyai -:
01 Juerue^our cgrcads e ale]llp ol .lt'olq altsrl 1.- : :
ssaulu lects^r-.ld raqunu € Jo asn aql 'uonrppe u1 'paeds do1;'.-:
Jo sluauaq aql jo AJeuLUns .,(eru suru aplnqs apq-r,r 're-r,r,od ;o luarudol;'-::
DNtNtwt_Ltnlltf lo sltJtNt€ tH_L
FITNESS PROFESS ONALS: CIRCUITTRAIN NG
Different body types: mesomorph (left), endomorph (centre)'
ectomorph (right)
will also influence their physical capability. The
characteristics of the three main body types are
illustrated in Figure 1.3.
Ectomorphs tend to be leaner, with a lower
proportion of body fat and muscle. They also
have narrower shoulders and hips and tend to
appear taller. They will generally favour long-
distance running events. Their low muscle mass
and longer levers will affect their ability to lift
heavier weights.
Endomorphs tend to have a more rounded
appearance. They have a higher proportion of
body fat, which tends to be stored around the
middle of the body (around the abdomen for
men, and around the hips for women). The
extra weight will mean that they find long-
distance events tough. In addition, running
events and impact exercises will be more
stressful to their joints, which are already
t6
carrying more weight. The higher proportion of
body fat will mean that they float with more
ease. They may therefore find water-based
activities easier than either an ectomorph or
mesomorph would. This is because body fat
assists floatation and maintains a comfortable
body temperature.
Mesomornhs tend to have a more athletic
appearance. They have broader shoulders,
TII
narrower hips and a higher proportion of
muscle mass. This body type lends itself to
strength training and bodybuilding.
Age
Our potential to improve fitness declines with
age. However, the speed of decline can be
reduced through regular exercise and activity.
Specific considerations need to be made when
LI
'pa;4 1aa; o1 sn Sursnec 'ssaulr; Ieuorlorue pu€ aql 1"q.^{ Surpre8ar uolt€ul: -'-' , ..
Sururerl lrnf,JrJ JoJ uonE.::: : - " -: \ul
Ieluau rno uo 1ca3;a anqeFau e e^eq uer aJrI
,{1ep yo sarnssard eqa 'Suraq1a.ta. lecrSoloqclsd s" sseulrJ Surlcay;e Jotf,EJ E L-r. "
^,^^^ - ; .\ i:'
rno 01 sJaJer sseulrJ I"uoqoua pu" Ieluel I
ipaAoJdLUl '(9006:{r€19 -:':1
aq uec Moq pue 'ss3ulu
I erurr 'sawvws
^eT loil4rv 4t -
leuorloLUa pue leluaLU s! leqM uI papr^oJo rraql .\q t:-. _-
sr dc . TTJi]I
-- 1t'-'
sluerlJ r{ll^{ Suplro,n Surp:::-- -I UOn
aC rreql trsll ro erpaedolr\--- ' ').Iaplnc
'ssequ IerJos aJu€r{r{a llerlualod pue uorlreralur
ol reJal 01 pesl\p" er? suourpu, -. _
e8e:nocua 'araqdsorule aql ualqFq qJlqa rnalqt€
lnoqe aJolu l/\ouT Ol qSIi\ oqi', :: -
'sa4r,L4le dno;8 raqlo pu" sarlr^r]f,e rueal 'ryo.n ur papr,rord sr Suruaa;os qtF;,. ,
rauped aruos sallolur uago pue ,,Qr,r.r1re dnor8 rlqEtro_i
raqFng 'auuerSord ar{t urur...- :: . rE-+ .\po
e sr Sururerl lrnf,JrC 'aldoad rilL { uorl"f,runufirroJ
spaau rraril a,{eq ro dc lraqt - _ : : _. ro qd:o
pue uorJJerelur sa^Io^ur sseulrJ Ierf,os aq ol paau uJlll lt$ stuedn.-= : DasEq-l;
Sururert lrnJJrJ e ul uorrei -' llolu q
roFd slenpltlpr4 II" Jo 8uruaa:r. -----: - -
ipa^oJdLUl aq 1l uec :O UOI]JC
Moq pue ssaulu letcos sl leqnn aleuapun plnoqs sraqJ"al pue s- _- . - .
aq ol paau ]"ril suonrpuoJ ;__ _
are salaq€Ip pu€ €urqlsE 'uor_(i:-_-'-
'ssaullJ 'saIJIAIIJ€ lecrslqd ur uortedr.,-. ,
I"lol
;o quauoduoo aql Sur,r.ordrur;o sepou a^qlaJJa ssaulu rraql lcaJJeIIpr qll"aq _+. -..
lueru ;o auo sr Sururerl lrnlJrC 'ssaulg 1ecrs,(qd
Jno se IIa^,\ s" 'aleradncar pu" xelal ol paau rno
'elef,runluruof, 01 Alrlrqs Jno 'suorloure Jno 'sla^al
sserls Jno '1erp rno 'alfisa;ll rno ol uoqual" raulu Jo I; ".--
-,(ed a.,ra. 1eql spueuap 1I 'lg lleorslqd s" ile^t ur€lur€ur lroJJa 1ecrs,{qd ., -
ilr^ ;o ;=-.
se !g llecrpau pue ,,(1euor1r4nu 'lgeuoqoua e a.rrnbar l"ql seqr^qf,e sa{e--: - -
'l1eluaru ',{1enos aq ol sn sarrnba: ssaulg leloJ pue (Suruapre8'a1q'1:o.rtasno-- -'
aJorrr ? s"q oql uosrad e Jo s::-- . -. - -
s! leqM ur sa8e8ua oq,t.t uosred E olr."- . -
issaulu lelol ,{pear8 rq a1,{rsa;11 pue uonD ::
IIIM
e qlp\ uosrad € Jo rilleaq pu€ ss: - - -
'rnod 1r€d ur papr,rord ar" spaau luaraJJrp rlaql lcaJJe osl" ilr^ I€nphrpur uE _ -
r{]p't Suqro,^^ roJ saurlapm0 '1lnp" raplo u" Jo :'_:
uosrad sl.rods e u"ql spaau pu" slu€^ lueraJJrp
a^eq IIrM sseulrJ pue qlleaq leraua8 rraql
anordtur o1 Surpuale sr oq^ uosrad e 'aldruexa 'ueds a.;r1 aql tnoq8no.rqr --
roc 'lrnf,rlc aql uqll^{ arueruro;rad JoJ pe}lalas ,{ruoteue s.,(poq Jql ol lnJJo r--'
sasrJJexe Jo af,roqtr pu" eJnlJntls 'uFrsap JSn€JJq 's:a8euaal pue ualplTLJ. . - .
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DNINTVI_Lltnlt f lo s rrrNr€ IHI
FITNESS PROFESSIONALS: C RCUIT TRAINING
anxious and stressed. Stress is a contributory
factor to coronary heart disease. It therefore
needs to be managed and any negative effects
reduced.
There are a number of reasons why regular
circuit training can help with stress
management. Firstly, the physical exertion
necessary to perform exercises provides us with
an excellent way of releasing the pressure and
tension that builds up. Secondl/, when we take
part in aerobic exercise, we increase the
circulation of endorphins, a hormone which
gives us an enhanced feeling of wellbeing. This
feeling can last for much longer than the
duration of the actual exercise session. Thirdly,
the socialisation process can affirm our self-
worth and sense of belonging. Finally, the long-
term improvements to our body shape and
physical appearance can enhance self-esteem,
self-image and self-confidence.
The stretching exercises at the end of the
session can also have a relaxing effect on the mind
and body. As the body slows down, the mind can
also be encouraged to slow down, providing a
great relief from the ever-increasing pace of daily
living.
What is nutnitional fitness and
how can we lmplov_e it?
Nutritional fitness requires us to eat a balanced
diet that sustains our energy levels and
promotes improved health. It is therefore
essential that we eat a balanced diet from the
main food groups:
. carbohydrates (pasta, potatoes, bread)
. fats (cheese, milk, butter)
. proteins (beans, pulses, meat)
. vitamins and minerals (vegetables and fruit)
. water.
t8
We should also ensure that the quantity of food
we consume is appropriate to meet our
requirements.
Some general guidelines for improving our
diet include:
. eat less saturated fat
. eat less sugar
. eat less salt
. eat more complex carbohydrates*
. eat more fruit and vegetables ('five a day')
. eat sufficient fibre
. maintain a sufficient calorie intake
. drink more water.
*i.e. bread, rice, pasta etc., which are slower to
digest, serve as a more effective energy source
and assist with regulating blood sugar levels.
What is medical fitness and
h,ow can we impno-ve i!?
Medical fitness is our state of health and
requires the body to be in an optimal working
order. Most recent government white papers
report on the declining health of the nation and
the role that exercise and activity can play in
managing and preventing some conditions,
such as osteoporosis, stress and depression,
high blood cholesterol, high blood pressure,
obesity, coronary heart disease and so on.
Regular exercise, activity and improved
fitness can encourage us to eat more healthily,
maintain a healthy body composition and
manage stress more effectively. It can also build
social networks and relationships, which in turn
may encourage us to cut down or remove
habits that have an adverse affect on our health,
such as smoking, drinking excessive alcohol or
eating too much of the less nutritious foods, all
6l
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uo uorlualle Sursnco; -{q tplds pue ,(poq 'puIY otr uolssas aql 3Jnlln4s 01 !: r-:
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TEACHER QUALITIES AND SKILLS
What ane the qualities of a
_gog-d teachel?
A good teacher should always be friendly,
approachable and show concern for the health
and safety of participants. He or she should be
patient, motivating and encouraging, interested
in participants, willing to listen, humorous and
sensitive to participants' needs. The list of
cualities is endless.
What ane the noles of the
teacher?
Planning and pnepanation
All activities should be prepared and planned in
advance with regard given to the group, the
environment and the equipment available. The
teacher should arrive early to the session to make
any last-minute safety checks and adjustments.
They should be competent and equipped to
adapt their planned session, should this prove
necessary. For example, if the room is cold, or if
more people arrive than planned for, they should
be able to alter the routine accordingly.
At the start of the session they should always
introduce themselves to new participants and
encourage individuals to
communicate their
personal fitness goals and any special
requirements. They should be confident and
sufficiently knowledgeable to deal with any
special requirements. Should they not be
22
qualified to deal with a special need, they
should know whom to refer participants to, for
example a doctor.
Teaching
The teacher will need to maintain control of the
class before, during and after the session.
Control should be maintained throughout the
session by giving clear and accurate instructions
and demonstrations, and advance cueing of
each activity. They should also be vigilant, and
monitor class performance at all times, giving
coaching advice on an individual basis. In
addition, they should encourage the class when
they perform an exercise particularly well. If a
participant is struggling they should be able to
adapt the exercise for them.
How can the teachen
com m u nicate effectively
th no u g h g ut th e- -g-e s-si-o! ?-
The primary aim of the coach is to
communicate with the class. Particinants need
to know:
. what exercise they should be doing
(instructions)
. when they should be doing it (cueing)
. how they should be doing it (safety points)
ald, if they cannot do it, they need to be
snown
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aql 1"q1 os Jue?srsuo3 aq ol paeu pasn sarnlsaS paau slu
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S I_IrS CNV S:III-]V'O I IH]V]-L
 - ::: :tr1.:SSIONALS:CIRCUITTMiNING
Horvever, it is advisable that teachers select
and
develop their own cues to assist with group
management.
How can the cincuit stations be
Intnoduced and contr.olled?
Teachers who are dealing with groups
of
participants will need to plan cuiefuliy to
ensure adequate control is achieved.
Participants will need to be introduced to
the
exercises performed at each exercise station.
If
thev are lot, they may be unsure of how to
perlorm the exercises correctly.
There are two ways to remember the
sequences of information that need to be
given
rlhen introducing circuit activities
indir.iduals. These are:
.\ A.M.S.E.T.
. I.D.E.A.
Both sequences provide a logical structure
and
order for giving informition to circuit
participants. However, they do not
have to be
Name the exencise
Name the area of the body targeted
Name the muscles workrng
Sl^ow ar^d Explsiq tl^e exercise
Teach the individual through exercise
used rigidly. For example, it may be
appropriate for the teacher to demonstrate and
explain the exercise first and then name the
muscles and area working while the
participants are performing.
Some teachers introduce stations after the re_
warmer (see Chapter 1B). However, this
approach often lowers the intensity, unless
parricipants are kept sufficiently active while
the exercises are being demonstrated and
explained. A more appropriate method of
introducing the exercise stations is to perform
each exercise at a lower intensity during the
warm-up. This will assist with a progressive rise
in intensity, maintain interest and ilprove the
continuity and flow of the session.
Unfortunately, participants may still forget
to stations when the main circuit is in operation.
The use of printed circuit training cards to
illustrate the exercise to be perform"ed at each
station can act as a reminder. However, the
diagrams need to be large and visible, urrj th"
written instructions clear. It is also useful if
key coaching points are listed as saf'etv
reminders.
Bicep curl
Front of upper arm
Biceps
Demonstrate the exercise from different angles
and
grve key teaching points
Talk the individuals into the start position
Talk them through per-forming the exercjse
by giving
coacrlng points and observing and correcting
technique
Ask questions to see how individuals feel
Offer alternatives when needed
-Ialk
thern our of the exerctse
sz
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aql 8ur-rnp
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anbruqtal Jo poqleu
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Sunr8 lq esmoxe eq1 Suru-io;lad q8norqt uleq] alrq^4. e^rlJ
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slql 'JaAe.^
slurod Surq:ee1 le1 er,r8 osr)Jexo eql ureldx; -eJ aql rauE
pue se;3ue luereJlp Luo4 est)Jexe eq] alerlsuoLrec SSDJOXA eq] OFJISUOLUaC
aq] elrq^\
sderrg
eql alueu
LrlJe reccn Jo luorl 3uq.roru, soltsnu pue lpoq aq1 eur?N
da:rg esDJsxe eql a)npoJlul
Pue aleJlsu
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SI I>S CNV S]III-]VNO !]HfV]-L
 Ior the teacher to be in front and easily
ask themselves to reflect on performance
obsen'ed
_
by all. If the participants are include:
scatterered around, it is not so easy.
buring the
circuit it is more effective for the ieacher
to be ' Y:r" the planned components safe and
positioned outside of the circuit so that
they can effective ?
look inwards and move around to people . Could everyone cope with the
who
need specific help. It is recomm"rrj"d'thut activities?
th" .
teacher circulates around the circuit
to identify Y"." the participants able to follow
oemonstrations?
where corrections and further help
necessary.
are ' Diq they (the teacher) manage to observe
and correct performance?

Ending the session one's performance is a very difficult

At the end of the session, the coach should
thank participants for attendirrg,
them to leave in a quiet ,.rurrrrJ. and
".r.oo.ug"
invite
que.stions. Any equipment used should
be
packed away safely. They should therefore
be
L."pul"q
,: :,? slightly later and longer than
rne scneduled duration of the class.
lYitT"rtl8
skrll to. develop, however. It is therefore
useful
to seek further feedback from participants,
employers and other teachers. SelJcting
another teacher to act as a critical friend
can be
way of devetoping one,s abiliry to
Ll^:.T.."]t"*j
evatuate. Ihe views of a knowledgeable other
person allow you to reflect more de"eply
things from a different perspective,
and see
tut you do
need to pick a teacher who will tell you
their
honest. objecrive opinion.

Evaluation
Once the session ,, ."-ft"r", a good teacher
u'ill reflect on the class they t u"! tu,rghi
urra
er-aluate their own practice and th"e
class
performance. Some questions an instructor
can

26
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lue laaru ol pereJJo aJ? selrleuJall€ ,
papr'". - -
lue uo Suqreqrua aroJeq JolJop rraril uroq aq ueJ pua
'uorsses e urqlf^{ pa}Eporuruorre aq .ii:.. -
uorssrru:ad ur€lqo 01 peau par quednqred 3ur1ca1ag
alrnb uec aldoad lsour 'peapul 'uorssas Sur.:.
auros 'uor1rpp" uI 'rnod 1J€d ur pessncsrp ere 'sluedrc4rec
lrncJrJ e Surpuape ruo{ lgeuaq u"c auo \-.= :
qlnpe Jeplo Jo spaau Fururer; 'uorssas leraua8 InJasn eJoJa
ueql Jaqrcr uorssas Eururerl lrnoJn lsqenads tpeg;rp &a
"aJoru e urof o1 pasr^pe
lseq ar" l"ql sdnor8 iuorssas 6urure--
o,4\1 aJ€ ueuror\ le1eu-1sod
ro Iel"u-elu" pue ltncJtc e puafle u93 oL,'.'
a^Jesqo ol
.'v\olloJ 01
IN]IANOEIAN] DNINIVE_ isa4r^rl
IIN]EI] ]HI NI I]IVS CNV HIIV:_ pu" eJ€s sl
af,u€urroJJe
FITNESS PROFESSIONALS: C RCUIT TRAINING
A few of the advantages and disadvantages of
the different screening methods are outlined in
Table 3.1 on page 29.
Identifying the fitness goals and current
health of individuals is only the first step in
designing an appropriate circuit training
programme. It is also necessary to take into
account the working environment, the
equipment being used in the session, and the
clothing worn by participants. It is unsafe and
ineffective to design a programme without
identifying the peculiarities of different working
environments. It is also unsafe and ineffective
to design a programme using equipment
without understanding how the equipment
should be lifted and manoeuvred.
What ane the main
envi non menta! c,onsqde.rati ons?
Space
The size and shape of the working environment
rvill determine how many participants can take
part and how many stations can be used, the
amount of travelling moves and even the
positioning of the teacher. Ideally, participants
should be able to stand in one place, outstretch
their arms in all directions and not come into
contact with another person. If participants are
able to reach another person, then the working
area is probably overcrowded. This will make it
difficult and potentially unsafe to use a large
number of exercise stations and travelling
movements and make it less safe to use
equipment. It will also be difficult for the
teacher to move around and correct
movements. In a small space, it is always
advisable to limit class numbers and nrovide
additional sessions so that all participants can
exercise safely and can be observed by the
teacner.
28
In a large area, such as a sports field,
maintaining control of the group is a major
safety concern. The $oup needs to be managed
EE
rih*u|c :
so that the teacher can observe all participants
carefully. Exercise stations and activities should
not be spread so far apart as to render
observation impossible. In larger areas and
with larger groups it is advisable to use helpers
and spotters to assist with group management.
An ideal environment is a wide, rectangular
space, such as one section of a sports hall. This
will allow for plenty of forward, sideways and
circular travelling moves which will alter stress
on the body. It will also allow for the circuit
stations to be spread a safe distance apart, with
enough room to move around equipment. In
addition, it will provide plenty of space for the
teacher to move around in.
Long, narrow rooms will require forward
travelling movements to be reduced, and if there
are a lot of people in the room, sideways
travelling moves may also be limited. It will also
make circular mnning moves more cramped
along the short sides of the room. In addition, the
teacher will need to vary their position
frequently to see all participants. Adopting one
position throughout the session will limit
observation and prevent the teacher from
making essential corrections to participants'
performance. In this situation it is advisable for
the teacher to use avariety ofgroup organisation
methods, which include facing the same
direction, facing inwards in a circle, and moving
around in a circle. This will enable them to
maximise observation of the group as a whole
and of individual participants.
Floon sunface
Ideally, the floor should be sprung so that
impact forces are minimised. Performing high-
impact exercises on a solid floor (concrete) are
contra-indicated because the movements will
6Z
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IN]ANOIIAN] SNINIWIII']II] ]HI NI AI]IVS CNV HIIV]H
FITNESS PROFESSIONALS: C RCUITTRA NING

surface is cleaned regularly, without being so

highly polished that it becomes slippery.
When working outside on a sports field, the
teacher needs to be aware of the terrain for the
same reasons stated above. They need to be
aware if the surface is muddy and slippery, and
where the surface is harder so that they can
avoid inappropriate exercises. Furthermore,
they must know where there are potholes or
changes in the level of the surface. It is easy to
twist and sprain an ankle joint if running or
moving on uneven terrain.
A further consideration when working
outside is the slope of the land. Continuous
work on an uphill slope is very intense.
Participants will fatigue quickly. Alternatively,
a lot of work downhill will increase the
amount of eccentric muscle work. This will
increase the risk of delayed onset muscle
soreness. Ideally, a variety of work uphill and
downhill combined with some work on the flat
will minimise these risks and nrovide a more
balanced workout.
Temperatune
It is potentially unsafe and ineffective to perform
a very static stretch component in a cold
environment. It is also unsafe and ineffective to
perform a very high-intensity cardiovascular
workout in an excessively hot environment.
Therefore the tlpe of session provided will need
to be adapted. General guidelines are outlined in
Thble 3.2.
steps, pull-up bars, barbells, dumbbells, mats,
bands, skipping ropes, cones and medicine
E
balls are just a few. Equipment will add variety
to the session and is an excellent method of
progressing certain exercise stations.
When using equipment, the teacher should
familiarise themselves with the soecific
manufacturer's guidelines to ensure that they
use the equipment safely and effectively
throughout the session. It may also be
necessary for them to undertake further training
to ensure that they are fully competent to
operate the equipment safely.
\A4ren warrning up prior to the circui! the
teacher must ensure that participants are fully
aware of where equipment is positioned.
Participants should be advised to move around
carefully and avoid treading on different pieces of
equipment. It is also essential for the exercise
stations to be a safe distance apart so that there is
enough space to perform the exercise and lift
and lower equipment safely and effectively.
Participants should also be encouraged to place
dumbbells and barbells securely when they have
finished using them, so that they do not roll across
the floor and interfere with the work of others.
Stacking, stonage and
maintenance of equipment
A1l equipment should be stored and stacked
safely. Again, the manufacturers' guidelines
should be referred to. The following are
recommended as general safety considerations:

Store barbells, dumbbells, ropes, and bands

Safety considenations
neganding equipment used in
cincuit tnaining s,esspn
There is a wide variety of equipment that can
be used in a circuit training session. Benches,
in a large chest or in individual containers in
a the corner of the room
Ensure that all equipment is lifted correctly
Ensure steps are not stacked too high, and
ideally are caged to prevent them from
falling and sliding across the room when it is
beins used for other activities

JU
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q 1l leqtr arnsue osn ur sr luaurdmb" eql le .{lleau seqluaq pu€ slelu asrJJaxa >ll"ls pue 'q8q
:",{-M lylcerror
eJnJas aJ" sbuqlu ernf,as are s8urllr; Fnld
pu" sarnlxrJ II" l"ql ernsua o1 lpep-8a: ile leql pue JoolJ aril ssoJf," SurTrerl lou eJ€
spueq pue qq8ra,ta. Jo uorlrpuoo erfl >lleqJ luarudrnba IecrJlJale ruorJ sarr^ l"ql aJnsug ur sJaurclu
spueq pue
:suorleJaprl
sluedr:rped aqlJo seulrqede: aql peUoJ osle plnoqs pelreles sarll^n:: are Sur,nnc
pue l}sualur eq1'dno8 oqlJo ssauly aq] paururJelep oq osle lpm er,oqe pe1se38ns suorleldepe oq]:€\.
saurlaprn8
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eq 11rr, 3urq1o1t lq8rerrqq8t; '1oo: 3uuee11 anoLUeJ pue 3urq1o1: u.r-ierr,r aler.rdordde -rea,.'
soqllarls uoe^ ]eq 3urnou..l Surde= ,
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.re8uol .roj ploq efupuelu,eu u.t.ro;.ted) saLllleJls leluar-udo e =: asrJJexe eq
pue saqllerls 1e1uau-rdolenap aJoLU apnltul esrlr.roud Jo ]no eneol pue elull a/€s 01 seqlt=-j ;o sacard 1ur
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'pauorlrsod
SUOllelS 3)UP-r-: -= I1ry a"re u
pue qlSuerp Jelnfsnur pue Jelnfsenc l-:: oql 1lnr43
)roM relnlse^orpre: ,Qrsualur eleulalle o1 3lq€sr^pe aq ero]ereql leu 1; r.:: :
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sarlt^tpe Jpln)se^otpJpl Jo se]. --: lla,trlcayya
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cr;roads o
seqlleJls frlep eJoLU Lulopad 01 JoJES seLllleJls uao^^loq senoLu dutsleJ-eslnc plnor{s rogs
=_:
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dn-uu;er,r asuelur ssel pue JalJoqS dn-uurean enrlte aJoLu
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IN]ANOIIAN] ]H-L NI A1]IVS CNV HI]V]H
'NINIW-LIIN]II]
 F-ITNESS PROFESSIONALS: CIRCUtT TRAINtNG

Clothing
When moving equipment in a circuit training All clothing should be appropriately fitted, but
session the teacher should ensure that ali not so tight that it restricts movement. The
participants utilise the correcl lifting technique * disadvantage of wearing baggy clothing is that
the dead-Iift. This technrque is explained and it restricts observation ofjoint alignment, which
illustrarec in Chapter , , ,
makes it difficult for the teacher to correct
technique. However, some participants may
prefer to wear a T:shirt and tracksuit bottoms,
as opposed to fitted cycling shorts, or leggings
Safety considenations and T:shirt. If this is their preference then it
neganding clothing wor-n in a should be accommodared. The main
cincuit tnaining session consideration is that the teacher should wear
clothing that allows their body alignment to be
Footwean fully visible, since participants will be required to
follow the teacher's movements. Plastic trousers
There is a whole range of different footwear
should not be worn when performing high-
available for exercise and fitness activities. Most
intensity activities, as they prevent the body
sports companies design specific footwear for
from cooling
individual sports and activities. Therefore, overheating down and may potentially cause
and fainting.
participants should seek advice from either the
sales staff in a sports shop or from the
manufacturer before deciding on the most Jewelleny and body piencings
appropriate type. As a guideline, the footwear
A11 large items of jewellery such as rings,
selected should be well-fitting, supportive and
bracelets, bangles, earrings and necklaces
designed specifically for the type of activity for
should be removed before taking part in any
r,r'hich it is to be used. Participants who take part
physical activity. They may cause accidental
in a number of different activities are probably
injury to another participant and may become
u,iser to invest in cross trainers which are
damaged or scratched during floor work or
designed for use in a variety of sports. In
addition, exercisers should ,eplace their when using hand weights.
iootu'ear regularly. Constant use creates wear
A further consideration is for participants who
and tear on the shoes and they become less
have body piercings. In particular, belly button
sipporrive. Ideally, footwear should be used
rings and studs can catch on mats and other
-rclusiveh- for sporting activities and not for
equipment and cause injury. Tongue rings are
.r'err dar use; this will increase the longevity of
also a risk, as they can come loose during the
:ieir serr ice.
workout and may be swallowed.
\ further consideration for coaches and
rariicrpanrs is to ensure that shoelaces are tied Eating and chewing gum
:ecuielv prior to commencing a workout.
Never eat or chew gum during exercise, as it is
easy for food to become lodged in the throat
and block the airway and/or cause choking.

32
€€
'3uryor{c
-orql aqt
i: lt sE 'astJ
;up Suunp
:re s8uu a
;agto pue s
:onnq -{[aq
:'q-t quedrcr
;o {Jo,4.\ JO
auooaq ler
J4uapr3l" a
,iue ur ped
iaJEP[]eu p
''8uu se qc
s6ur
a.sner l11er1ue
\Poq aql lua
-q8rq Sunu:o
sJesno4 JBSeI(
or pa:mbar aq
aq o1 luauruFr
rPe.4\ pFoqs
uJEur eqJ
]i uaq? eJueJ(
,st
'3ur53a1 ro
'uorlelsr5al IIL4 sJaqf,ea] qtrq^\ (luaurneop .r:: -n: rimilrr 'suolloq lm$l
,,fia;es pue qtleaq luerrnr 1e r{lIA lldruoc pue pue q11eaq) suo4ep8ar pu€ seFl riv, r lril irflMlflt ,ieru quedrcrl
e^rlJaJJe 'a;es a.re
paurua8ord suorssas eql l€ql p-,n ftq1cey qrods r{Jef, 'uorssas Fur::"; rmrlur, IJaJJOJ O1 Je
alnsue 11r,r,r suosrad 11e ruo4 slroJJe peurquroc e Suruueld o1 rorrd paraprsuoJ ir :r1 wmr r{Jlqr\^ '1uauIIIf
'qcea1 ,{aql qlH^\ ur e4uef, erD roJ quaurarrnbar qJlr{r\ sanssr lueur ar{l Jo E ,\fuc, ;--r :f,r@tryr teql $ Surqtol
^\eJ
aql qllzut J"IIIIu€J saluof,eq Jeqf,€al eql slql q pessnJsrp suorl€raprsuotr ',_-rs ,ltlfillllli ar{J 'luelua^o
1"q1 Iepuassa aroJeraril sr 11 'quedrc4red sseyc rnq 'papg.,(1a1r
aql ol ,^.lJeeIJ Ae^uos pu€ 01 arar{p€ o} paau Are.--mg
IN]ANOEIAN] ]H-L NI AIIVS CNV HI]V]H
'NINIVIIII'fII]
 APPRCACH ES TO DESIGNING
AND MANAGING A CIRCUIT
TRAINING SESSION

There- are many different ways of managing

and designing a circuit training programme. Managing wonk time at
These include: ea.ch station
. the timing or method of controlling The time spent worki";:, u ,p".,nc ,ru,,on o.
movement from one station to the next exercise can be dictated by either timing each
within the circuit exercise, or specifying the number of
. the shape, layout and arrangement of the repetitions to be performed. Both will require
circuit stations an appropriate work time at each station, and
. the choice of exercises selected for appropriate rest time between stations. to be
completion at each of the stations. An outline established. The work to rest ratio will need to
of appropriate exercises to improve general be geared towards the target
$oup. Guidelines
fitness and for sport-specific tiaining for appropriate work to rest ratios for different
are provided in Parts 3 and 4 of this book. fitness levels are outlined in Chapter 5.

The approach selected will be dependent on a

number of factors. These include: fitness level,
age, ability and requirements of the participants,
i.e. general fitness or sport-specific training, class
numbers, space, environmental conditions, and
equipment and resources available. This chapter
provides a basic introduction to some of the
different approaches and explores the advantages
and disadvantages of each.
The time-contr-olled cir-cuit
using a sto-pwatch
One method of timing the work and rest time is
to use a stopwatch. An advantage of this
approach is that it allows for the s-ume work
time to be spent at each station, and the same
rest time to be maintained between each
station. A disadvantage is that more attention
may be paid to watching the clock rather than
observing participants. However, when the
teacher becomes more proficient, it is often
possible for them to estimate the time. rather
than clock-watch.

34
9€
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01 peal leru srq; 'suorlqadar aroru ruro;rad o1 reqler 'au
rarilo qcea qlr-n aladuror o1 ,ft1 leru quedrcqred uauo sr l
'sa^lasru: _-_
leql sl a8elue,Lpesrp V 'suorlels uae^qaq sananb eql uaq.^{
ou aJe erer{J 'aurrl aru"s aql lE uor}"ls lxeu suorl"ls esrf,rexa ar{l Jo filsualur aql eseair-*-
uer{l reql€
aql ol uo eloru quedreq;ed 11" 1eql sr suorl"ls ro pouad 1;oa,t ;e8uol e qil^{ adel e eser{J-:-.
uorluan"
esr)raxa uo luads eruq aql Surxg Jo lgauaq V raqlle 01 spaau euo 'uorssar8ord e-\ei- - .
qf,"a uaa.,
o1 'aro;a;aqJ 'paproJar-ard are sader . -
arues aql
se PasearJul aq louu"3 aurrl >lto^\ aqt 'sse:.t - .
ltncJts aql quedre4red sselJ aql se '1eql sr a8elue.rp:;- {JO,A{ arue
6ur;;o.r1uoc ol qceoJdde paLull srrp yo a.
v 'lJerroc pu" a^Jasqo 01 tuopaa{ rar{l:-. srelurl JSaJ
e 6ursn Jo sa6eluenpestp pue aql sa.tr8 1r 'uorlrppe uI 'erues aql eq IIr^\ uo:-:-:
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sr a8elue,r.pe Jer{louv 'crsnur eql q $learq -- --
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lpuarcg;ns sr firsualur leql pu" paul"4 ere ssarqu aql leql sr sadel asaql Sursn ;o a8elue.tpe = -
;o queuodruoJ IIe sernsua lJ 'serq relnf,se^orpJel '(Iooq s1il Jo >peq eq1 1e palsq er? sassar::i '9
e Jo eJ" sasrf,rexe Io4uoJ er{l pu" 'serq atue"rnpua .,{4snpur ssaulrJ aql roJ sadel crsnru pr'- - -- lueraJJrp r
pue qt8uarls r€lnJsnu e Jo ere suonels aql 1eq1 sarueduror snoreurnu aql tuo{ pes€qr: : seuqapmc
ad,( srul 'paruro;rad eq u"J asaqJ 'ade1 paprocar-ard ? as:. 01 paau
JI IIa^\ l-ra,r. sryo,u lrnf,rrc Jo ilL,
ueeq seq asrJraxe Io4uoc aql aJuo suoqrsod de.vts sr eurrJ >lro^\ aql SurSeueu Jo poqlau raqr - --i aq o1 ,suor
srarqred aqJ "reqc€el eqt lq paplclp asrf,raxa pue 'uor1e1s
ue Sururo;rad raqlo aql pu€ uorl"ls lrncJrf, armbar p,+
aql Suluro;rad rar4:ed euo qll4{ 'srred ur >lJo,,lr ol
edel papJocoJ-aJd e 6u =- raqlunl
Jo
dnor8 aqt sarrnbar poqlaur srgJ 'asrcJaxe lo4uol lncJrc palloJluoc-aLUtl a*_ qrea Sururrt
peurl e u-ro;rad JIeq rerpo aql pue suonels JO Uorl€ls J
lrnrrrl aqt uuo;rad dnorB eqlgeg 'dnor8 aqt tqds 'lpq8qs ,{,re,r p,ta. uoqels qrea uo ;:-
01 srlrnf,rrc pallo4uoJ-aru4 e Jo uonerre^ reqlouv >lJo,4\ IIeraAo ar{l ueql 'ra8uol a>1e1 sluedrr:,': :
euros JI 'speads lueraJJrp 1e llrrrqce aql tru.
--.:
loJluoc dno.r6 lp,n quedrcrlred luereJJrp l€ql sI r{f,EC---.
llds lrncJrc palloJluoc-aLUtl aqI srql Sursn 3o a8elue,rpesrp la1 V 'tJ;-
pue aAJasqo ol luoPae{ aJoIU Jaqleal aql .= -'
1l leq] sr qceordde sFIl Jo a8elue,rpe uv 'u: --:
'suorlels a8ueqr quedrcrped'1no oF qq8q xau aql 01 uo 8ur,loru aJoJaq paru,:---,
aql uaq^\ pue 'uor1e1s aql uo s1re1s ryo.tr. 'uo aq uel sunJ Jo raqunu 1as e 'uorlets :
sarrrof, tq311 aqt ueql\ (qq8l rlJJe4 o1 repurrs) pasn aJe sunJ altlnqs;r 'aldtuexa roJ Jr.r-l.r ;-
rua1s.,(s Supq8q € esn ol sr lrnoJrc orl"r e1"lJrp 01 uorlels esrlrexe cr;rcads e Fursn ." -
" Jo
lsar ol >lro^ aql Sur8eueru Jo poqlaur Jaqlouv lrnJJrJ aq1 Surqo4uoc Jo porparu al4eurer-: -*-
ru aisfid-bu qq 6ii-ij 6i] s n | uorlels osrcJaxa ue 0u
=-
JrncJrc palloJluoc-aLUtl aql lrncJrc palloJluoc-oLUtl 3 __
NOISS]S 9NINIVI-L-LIN]II] V DNIDVNVA CNV OIS:H]VOIddV
'NINDIS]C
 l\ALS; CIRCUITTRAjNiNG

larticipants should therefore be encouraged to

perforrn at a comfortable pace and throiugh a
iuil range of motion. It should be noted that a
competition circuit utilises competition as a . Stopwatch-timed
nethod of progressing the circuit for fitter . Exercise station-timed
parricipants. This approach is explained on . Music tape-timed
pase +2. . Lighting system-timed
. Split group-timed
. Exercise repetition prescribed by teacher
The neperition;conrlolled cir"cuir . Exercise repetition-timed, selected by
partrcpants

There are two main approaches of controlling

ihe repetitions performed. Either the teacher
can drctate a set repetition range (e.g. 20 Layout and anrangement of
repetitions of each exercise) or they can allow
:arttcipants to select from between two and cincuit stations
i:ur different repetition ranges (e.g. choose to
:erform either B, 12, 16 oi There are numerous ways of shaping the circuit.
2O rJpetitions of
The format selected should accomlodate the
=ach exercise).
If the teacher sets only one number of number of participants and cater for their
::petitions, the number they suggest may not different abilities. If dealing with smaller groups
:e appropriate for different abillties. However, or beginners it is unwise to have a large n"umbe,
::is need not be a problem. Different intensities of stations with only one person exelcising on
:an be offered, and participants can be advised each. This makes it dlfficult for the teacher ro
,', select an appropriate intensity for the manage and to move around, observe and
:.rescnbed repetitions. people may perform at correct and it is also not conducive to developing
ditfurent speeds, however, and some may finish a collaborative workout atmosphere. Ii i;
:he erercise before others. They will thlrefore therefore advisable to
".r.o.,*.g" smaller
be inactir.e while they wait for others to finish, groups of people to perform at eacl station ro
and queues may develop at specific stations. assist with group motivation, and observation.
This is equally a problem if a selection of. A variety of circuit formats/shapes are
::Derltion ranges is offered. illustrated in Figures 4.1 to 4.9. The advannges
The best way to avoid the occurrence of and disadvantages of each of these formats are
r..eues is to have a control exercise in the identified. Note: X indicates the position of
::--ddle of the room. participants should class participants.
: =:,orm the control exercise while thev wait for
,j:: f esr of the group to complete their exercise.
::en rhe rr'hoie group are in the middle of the
"\
- _ ,:1. e\ en'one can move on to the next
:,:,_ r1l.
Lt
s(Jal{f,eel eIil Jo aJlueJ JLr: --- I
asoql sserJeqrue pu" ss€lr ;.--- _
.,(ea,re uorlue11e s(JarlJeat a*-- , :-:
I
'uollels JLUes eql uo pa r1- ; , ,
srauur8aq qleoo pu€ tJrr-: *
i I
'alerrdorddeur "',,
.ro alqrssodurr lou lnq (8urur"4 aJu"rnpua aJe suoq"ls Jo Jaqunu a,8:e- . .- : -. rl
pue q1Suarls relnosnur JoJ a^rlcaJJa s€ ]oN punoJee^our01 Jar{f,€a] ar{t-,,- , ii
qreordde sIIl roJ luaurdmba asn sa-::-: ;+Eril* - _ i_rSrti
pue asrue8ro o1 'alqrssodrur 1ou JI lpcg;rq
,::---: \nr
-..-'r-
saEetue^pes!O 'paur"lur€ru sr ,(lrsuaru: -: -. r'-" . -a s:deu,
Surceds pu" 8ur1eu,ral1e : _ ._: \iasq
pauueld aJe sesrJraxa par. . - - ,,.
'e^resqo pu€ punore
pes"Iq-ef,ueJnpue pue qr-t'..' -: . . ' ir, : i: -:
di
e^our 01 rer{f,"al aql JoJ As"a Ala^rl"leu .
" -J arrq
slrnf,JrJ J€lnJs"^orpreJ roJ
pu" -Jelnf,se^orpr"f, roJ : =,-
I"epI pasn eq uec luaurdr.-: - -_ __ia.\ap
saOelueApV . ,"- .. illll,ll :_: a \lasq(
ra11rJ roJ l"apr os '3u€ua11eu: . _ -lrlf,Eat a
l- _ ._: -iii - ::-.ltstJta\
.II pue lsaJalul uleluletu III^\ Su,:.-:-: ,----jmu e,8r
s1- _: _: ,r.F ra11er
raldeq3 Jo pue aql le pale4snllr sasrf,raxa aq]
;o .,fiaue.t puE requnu ar'::' . : -..-t toJ r
asn 'acuernpua pue ql8uar1s r"ln)snur >lJo^ oJ
- _ - alEpoLuu
--,- L
- -r-- _frJ dLlt JL
'pesn rq uel 6 raldeq3
ur pal€rlsnlll esoql ruoJJ asrJJexa Jaqlou" '6 raldeq3 ur par?:-: -
elqelr"^" sr luaurdrnba ou 31 '(sda1s lluo) -.
el{l JSn ssaulq JelnJSe^orPr: : 1
luaudrnba aln{ SuISn lrncJrtr relnlselorprec 1l
,,,
'lrnJJrJ paserq-aJu€rnpuJ pLrE ---t -,- - rtillllll lLl
t-ln +'
uorlels-lq8ra ue Jo aydruexa ue sr sql :flN
uorqels-lqFra u€ Jo eldruera -..
X X X X X
X X X X AC
X X X X X X
X X X
X X X X
X X X X X
X X X
NOISS]S N]I]] V ?NIDVNVA CNV ?N]NDIS]C O L S]ts]VOIddV
'NINIVII-L
FITNESS PROFESS ONALS: CIRCUITTRAINING

t2 t2
)ooo< xxrx XTOOOCTCIC:OO< XrcOOOOOC<X

)oo<X XX2C< >qX)OOaX)O<X )CO<rcOa/CrOC<

x)oo< )ooo< )OOOOO<XXXX >OCrC/OOOC<XX

XXr/OOC<rcC< XPOOOOOO<X
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XTXX rcOC< )C<XXTCTCOOO< )OOOO<r)OCC<

)coo< )o<xx XXOOOOOC<X XXrcarC,o<X)C<

)ooo< xxxx
34
NB: this is an example of an eight-station
combined muscular strength and endurance
and cardiovascular circuit. Participants need to
move around the circuit at least twice to ensure
all exercise stations are performed.
Exercise stations can be reduced in number,
time, etc. for beginners.
Advantages
' Works well for cardiovascular circuits.
. Easier to manage because fewer stations
. Ideal for smaller groups.
. Suitable for beginners - fewer exercises
remember and repetition could improve
performance.
. Very small groups can perform at one station
and the coach can move around with them to
assist performance.
Disadvantages
. Muy become too repetitious or boring if the
same stations are repeated for a number of
circuits.
NB: the teacher instructs one half of the group
to perform one exercise (e.g. press-ups) while
the other half of the group performs another
exercise (e.g. knee lifts). The exercises selected
should be planned in advance and either a list
olaced on the wall or the teacher and class work
lro- -"-oty.
Advantages
. Ideal for cardiovascular circuits
. Can work well if one half of the group
perform cardiovascular exercise and the
other half perform muscular strength and
endurance exercise
. Easier to manage - only two exercises being
to
oerformed at the same time
. Eury to lead and instruct as fewer exercises to
explain
. Ideal for beginners
. Potentially easier to observe and correct
. Can vary exercises to maintain desired
training effect
. Only instructions/commands and coaching
points for two exercises need to be given.
Disadvantages:
. Muy need a spotter to observe one half of the
group if complex exercises are used

38
 6€
'II JaldeqS ur pal"Jlsnllr sasrlrexa 'ssaulrJ 3o quauoduoJ II€ ure-r1 o1 ,is::
aql asn lrnc;rc peserq-aJuernpue pue q1€uarls dnor8 go sluarua-rrnba, .--
Jelnlsnur e JoC 'sasnJaxa aurqJ€ru aceldar "ql patull e sesrJla\=
alepouruof,f,e ol I"^Jelul le
oril Jo JI€r
01 pasn aq u€f, 6 raldeq3 ur pele4snllr sasrJraxe eql qslurl lo uels osle u"J laql .uorssas JLL:;
Jelnf,w^orpref, aql 'alqepene lou sr luarudrnba aq] q seIlITIqE lueJaJJrp JoJ sa^r]surell€ ra--_
qcns JI 'luarudrnba Jaqlo pue saurqreur pue dnor8 aql Jo spaeu eql lrns ol sasrJ-r;:.-
JelnJS"Aorp.rec Sursn
lrnlJrJ J€lnlseAorpJec a5ueqr uef, rer{)eal aql .,(q1qlxeg s_\\ol -i 'uaa13
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" Jo
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afutl JUO .\ _:
1e ua,tr8 eq 01 paau esrJJexa auo JoJ stu. l
Surqreor pue spueLuruoJ/suorlJn:1sur i1--, ol sasrsJax
IJ{JJ bulu.:--
pallsep urelureur pue sJSrJJaxa ,{re.r u- ..- Sureq sasr
1JAJJOJ pU€ e^iasqo ol lars:r
'aslJl-i.-- pue qt-Bua
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II" aJurs 's:auur€aq ro; aleudordde a:-;,; dnor8 aql
a8eueru 01 rars€allerlualod os arurl aures : -.
slenbs .ie,uo6 'g .1 1e ,(1rzrr1te erues
aql ruroyrad sluedrorlred --
saurq:euu delg
sa6elu er E ?
.JJUE ..:: >lJo^.r ss€lJ
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pereJJo ar? salrl"urall€ rorilaq.t,pa1cn.r1sur op 01 asrf,Jaxa qJrr{ .\ quedn4red aql srr:_-_._ JAqlou" su
aJe laql 'pauueld sasrJraxa eql Jar{Jeel aql lInJJIf, pal-pueuuoJ E u: : apq.u (sdn-s
uo puadap ilp\ ^\oqslr{J 'sl"npr^rpur lg ssal roJ dnor8 aql y
alerrdorddeur aq leru pu" snonue4s aq uEC
luedrcrlred .,ft a,r.a ro; elqel€^e
truerf,rJJns sr aJeql;r luaurdrnba asn lpo ue3 )cooc{
suorlJnrlsur Suqelcrp aq o1 rcoccc
readde leu raqceal eqJ 'leluarur8ar oq ueC )ooooc
)ooocc
saOetue^pes!O )o<rcco
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rcooo
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>OOCTOCX
sesrJJaxe Jeln3se^orpJsJ uaa,4\leq 'pe^all{f,e sl lnolr -
(.
esrJJaxe aJuernpua pue ql8uarls relnJsnur paf,u€l"q e arnsua pue wopaJoq lua,\.::
e ru-ro;-rad ol palJn4sur eq u€l quedre4re4 '1sare1ur aleaJl 01 sesrcJaxa aql
l:e,r ot p:i-"
NOISS]S 9NINIVlt-LIN]II] V 3NI'VNVIA CNV DNINDIS]C OISIH]VOIddV
'- r:: rr ^:FSS ONAIS: C RCUITTRAINING

Advantages Disadvantages
' Can get quite a few exercises in a small . Need to allow enough space between stations
space to avoid overcrowding, which makes it
. If C\r kit is used, a superset approach can be harder to observe
used for other stations: . Thkes time to set up if equipment is used
. Participants need io ha,re the order of the
stations carefully explained.
CV
machines Station 2 Station 3
Star jumps Ab curl
Lunges Back extension
Calf raises Reverse curl
I Star rrrmn<
: -,ns Squats Tricep dip
Back lunges Press-up
I min each I min each
I 0. Reverse 2.Bacl<
--t-^-

Disadvantages
' Can be confusing, harder to lead or manage
' Participants need careful direction re: order
of stations. 4 Prc<< rrn<

2. Shuttle runs
5. Calf raises

Advantages
. Utilises space well
. All CV exercises/leg exercises are on the
4 Prec<-L rne outside
. All MSE exercises are on the inside
. A lot of people can be fitted into a small area.
Advantages
' Ea.r to manase/lead
.'-*-''.b'' ..,'
' Can -9et a lot of participants into a fairly small Disadvantages
:race. so easier to observe. . Need to allow space for equipment/mats etc.
. Need to plan exercises carefully
. Participants need careful direction to order of
stations.
 t,
alJsnu r"lrurrs E ro aures aql >lro^{ ol paubrsep
sr alJelsqo er{J 'asrJraxa qJ"a uaa^ laq/eroJaq : r lult tii:.,lilillli
pelelduroo sr ell"lsqo ue u8rsap lrnJrrJ slql uI aql Sulssersord 3o t*t-t, ., ,*illlilIlffllll
dola,tap pue urelui€ur - *: . iltltlilliltltnfillllllltll
1!n3Jrc alcelsqo ol parJe^ pue passarE'ori ,- ilIUt I iiilllllllll
aql ssaulrJ pue acualadlu, r - . ,,1 'rLrt|lurlliiiffif
:_ _: lillltit|
'palaldruoc ueaq a^eq sasnroxa ue pa^aqce a,\€r] I
ile plun
sanurJuoJ srqJ 'uorlels lxau eql 01
uo sa^our
uaql pue (sasnraxa aarql y1e)
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asrJraxa ?uaJaJJrp 1{31a o1 a,tr; llaleurrxordde .
o.^ l lxau aql o] uo a^oru u:_- - , |]]uililf/
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"
3o dnor8 xau aql ol uo elorrr u?r dnor8 -
aruernpua pue ql€uarts rE-:._:- -.., I llldqilj
-qns aql ro pa8ueqe aq u€f, suorl"ls asrJJaxa
ar{l 'sraqruaru dnorS-qns IIe lq palelduoc -: ilii;iflllllt!,
ueeq s€q aseqd qrea ef,uo .sf,as gV to1 :. : llllllttlttutt'
uo elull >lro4 sf,as 06-(lir '
(leyd uaqt (lser uar{l 'ryo.,lr) saseqd aarr{l ar{l Jo
lrnJJrJ eprsur uorlels-a^u :t-, _l1-: - iltnlulflilu
qrea Sunurograd'aldurexa rod .r{leordde parurl
'* llllll lillllr
>lro^\ sJas 97-0t - s€lq eJuEr.: _:
e Fursn pe8eueru lsaq sr lrnJrn;o adfi srqa - ril
r€lnrsnru ql! llncrlt aPrst.. _ iil
'eaJ€ lrncrrf, aql punore 8of dnor8 ^
prlql erlJ '.(1r,rgce lrqoJa" ue ur:oprad dnor8
puores aql .{1r.tlce aluernpua pu€ q13ua4s
relnJsnru aql uuo;rad dnor8 619 aql .sdnor8
a3"re1 aarql olur dnor8 alorl.4\ aqt l11ds 01 sr lrnrrr:)
3o ad$ srql Sursrue8;o 3o le,t.t a^4"rilall" uV
("\,
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'uor1e1s leld aqt surroyrad aarril luedlclued .
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uorlels >lro^ aql sruro;rad auo luedrorpe4 ;*t Jo rapro
pesn sr lu
:dnor8 qree ur aldoed aarql
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NOISSlS DNiNIWIIINfII] V DNI'VNVA CNV O,LS]H]VOIddV
'NINDIS]C
FIINESS PROFESSIONALS: CIRCUITTRA NING
EEql
Station Work
Station I Prcc(-r rn<
Station 2 Sit-ups
Station 3 Bacl< raises
Statron 4 Squats
Station 5 D-^^^ n,,^-
I rv rg il/c>
group as the next exercise, the aim being to pre-
exhaust the muscle group with the obstacle
before working that muscle again on the specific
work station. For example, mats and benches or
steps are used to create a tunnel which
participants crawl through. Having crawled
through the tunnel on their tummies using their
arms to pull them through, they then move on to
the work station. The station, e.g. a seated row
using rubber bands, is marked for a certain
number of repetitions. Participants then move
back through the tunnel. The obstacle and work
station are continued for a certain amount of
time (one to two minutes). Participants then
move on to the next obstacle and work station.
NB: pre-exhausting a specific muscle group
before working that muscle goup again is an
advanced method of training. It should only be
used with participants who have a good level of
fitness and those who are able to maintain
correct erercise technique throughout.
Oventaking cincuit
In an overtaking circuit participants start off at
different intervals or stations around the circuit.
The aim of this circuit is for each participant to
try to overtake the person in front having
42
:.:i,]:i:]r'i....:tt:tl:.::......i.:.: ..l.,...l..::,,i:r,X
Rest Play
Run around circuit Jumping jumps
l^^ -^! '-^+;,,-+^ Snnttv
JWB 4r rU rrULrV@Lq -T-_'/ dnoc
--b-
Run around circuit Knee lifts
l^^ Or
-^lrU *^+i,,.+^
rrruLrvoLc Leg kicks
JW5
Run around circuit Forrlrard lunges
completed the same amount of repetitions or
work time as the person(s) they are chasing.
An obvious disadvantage of this approach is
that participants may focus more on performing
at speed rather than on their technique. The
teacher must therefore observe carefully and
provide sufficient coaching reinforcement.
NB: it is also essential that this approach is only
implemented once participants are able to
perform all the exercises with safe and effective
exercise technique. This is not an appropriate
approach to be used with beginners to circuit
training.
Competition cincuit
To organise a competition circuit, participants
need to be paired off with a partner of similar
ability to themselves. The partners move
around the circuit competing against each
other, the aim being to beat the other's score at
each exercise station. The repetitions
performed at each station by each participanr
can also be recorded. This enables partici-
pants to compete with themselves as well as
their partner at the next visit, and has the
advantage of allowing them to monitor their
own individual progression carefully.
€v
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7-6) sasreJ jtef :t as:-:':
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=r: r€lrurs Jo J
sluedroqred
:s,,V\olloJ se aq plno.\l _. .-;
s8ur.tlsuueq pue spenb rol sasluexf qas Jedns e ro; ueyd lrnlrrc e;o aydurer. -;
rno] uorl€]s 'uud,{poq lxau rL-- - -
Surrroru eroJaq'lysnoauelpurs esrcJexa t-j=: = -m
lsJop snullsllEl ql"a ruJoJred pue uorpls auo le lels queC:::-r'- lrnJJrJ ol s
nr re cnrzr.lo rr nr sle;opad JoJ sesoJox: alerrdordde
,ue 'q3ea >lJo./v\ o1 pau8rsap aJ€ sesrJJaxe JnoJ i, --nil
aarql uolle}s pue pelteles are sdno-r8 elcsnurTqred
e^rllaJJa pu
-* - 01 elqe
'(g'7 arn8rg aas) orprUsTleq qrods € ^pc: eJ
sderrq pue sdelu] JoJ sast)Jex: Jo sei:! -- lpo sr qreo.
eq1 Sursn paurro;rad Neq $ lrnf,rrJ slas r--:: ':
o^ ] uotlels
lrncJrc slas luE r 'lueuIe
eeur(js .^-^^ ,^ pup
^-.,,r^ Jo+loro ^,,.. sleutuJopg€ Jol sosDJexf pue lgnya"re
auo uorl€}s aql 'anbrurl
'parue^pElprel{ -::-
Suru;o;.rad
el"rperuJelur/al€Jepou - .r:' _
:aydruexa Jod 'uorlels qc"a le (dnor8 elcsnru aures srqreordde
srauur8aqTls?e u;=---
eql ueql raqrcr) sdnor8 alcsruu Sursoddo Sur,troa,r. 'Surseqc
1nq Sururerl 1as luer8 01 arnlf,ruls relrurrs e ro suorlrlada
:aldrurr; - -
Sursn pa,rargre aq rref, Sururerl lrnf,Jrc slas radng 'selllqe sseulrJ luareJJrp art =:-ir:
llncJrc slas Jadns s" sJnoloJ lueur se aq u€J areqJ 'le:\ai >:--:.1
JueJrnc Jreql uo pas"q lrnrlr eql q_;- -iu
euoqt Jnolof, crgrcads e s^\olloJ lued:- -.-:" r
'lno>lJo.^/\ aql lnoq8norql pa^arr{Je
qcefi 'suorlrledar Surqucsa"rd JoJ p -. - ri
st qceordde lpoq a1oq,n E saJnsue u8rsap srqg a^rl€uralle ue llear sr lrnJJrJ rnolo- = *_
lrncJtS Jno f-
sde:rq pue )leq oq]
''' )JO A o1 SOSDJAXo Apnllul :JnoJ uollels sdr
'9-l l- ttt- -
uo paqrrcsep are Surure4 lrnrJrJ 01 saqfE -::r-
sdalul pue sJaplnoL{s ,}saql ell}
''' 01 Sesluexa apnllur :aeJq] uotlels
paurlJ 'uorlels r{f,"e ol parldde sI llurl =:: i
)JoM
;r lla,trlcag;a lsour s>lro^\ lrnorrl ;o ad-u .::
NOISS]S DNINIVI1-LIN]II] V fNl'VNVIA CNV SNINDIS]C OIS]H]VOIddV
FITNESS PROF-ESS ONALS: CIRCUITTRA NING

This allows specific muscle loading which
helps develop the training effect on the
muscles still further. Prior to starting this type
of circuit the exercisers will have to find their
training 'requirement'. This is done by
performing each exercise within the circuit to
ascertain the maximum number of repetitions
achievable at any given station or in a given
time frame (30-60 secs). Take no more than
one minute's rest between each exercise. Once
all exercises have been completed, training
repetitions can be set. To do this, take the total
number of repetitions achieved and halve it:
this will be the training requirement for each
set. This type of training can be varied by
including a super set (agonist followed by
antagonist), which will take out any rest
interval as the opposing muscle is worked
during what would have been the rest interval.
Individual cincuit
This circuit is again a variation on a theme, but
can be made specific to the individual. It is an
opportunity to pit exerciser against the clock
while encoura$ng him/her to maintain good
technique.
There are three phases to this type of circuit:
the teaching, the testing, and the timing.
order to the individual's maximum (allowing no
more than one minute's rest between exercises).
Exercise selection,/intensity should be such that
individuals manage to achieve their training
overload within that period. \A4ren testing is
over, maximum repetitions achieved should be
recorded alongside each exercise. This number
is then halved to arrive at the training repetition
prescription, which again is recorded.
NB: it is recommended that training repetitions
should be no fewer than six and no more
than 25.
Timing
Having had a couple of practice runs around
the circuit, first getting used to the exercises
and secondly finding a suitable repetition
range, the exercisers then need to complete
three laps (circuits) at full speed while
maintaining good technique. This time is then
recorded as the initial time. A realistic 'target'
time now needs to be agreed on and recorded.
The circuit is then performed regularly until
the target time has been achieved. Having
achieved this target, retesting must be carried
out on the same or a harder circuit and a ner,r-
'target' established.

Teaching i,:r: ia :: :.: ,.'

::' ii: a:ir: i:-r::i:t 1...,.r
,
:i::: i.:.:,..::.1.1.::
:: ::: i.

Using the correct technique, all exercise stations Work, rest and play
are taught to each individual. They then Obstacle
perform the circuit two to three times round in Overtaking
slow time so that technique can be reinforced. Competition
Colour
Giant sets
Testing Super sets
Each individual must now be tested in order to
Slape b- or sers c'rcuiI
-'*b--* train.np
lndividual
set their individual training repetitions. This is
achieved by performing each exercise in circuit

44
9V
t:i:,
,4\AU e pu"
parrftt eq
Sur.teg .pa
plun .{1"rep-
'pepJof,ar p
,}a8re1, or1sr
uaql sr aurrl
ellqr\ paa
alaldruoc o1
uorlrladar
sesrSJexe eq
punoJ€ SUnJ
;:lu-r ou pul
:: -irtrlader oQu
'Pap
- rrrtader Su
suorsses Sururerl lrnrJrJ Sururirs-: : --.. ;;;,iimltlltttrilldf
::qunu srqJ
'peu8rsep aq u"J seuaql 'rnog 1re4 u1 'saqeeordde ;i-: l{runill6
-,r- plnoqs pa.\
Sururerl lrnJJrJ f,rs"q aql uo suoqerJe,r ,(ueru lpo pauqlno seq raldeqJ snl I - : , -" -nrurilrouul :: Su4sa1 ua
lrnlrrf, e peel pue u8rsap or p;:i - : ; -. La' rllllilililil1{ltll
'uorleur8erur apl{ e pu€ puru e^rleerc e r{ll14 :-nureJl Jrar{l
saqceordde lueraJJrp ,,(ueru arr ::; - . - -:uurq11llil; .::{t r{Jns aq p
'paprrrord ore slrnlrrs rooplno pue EInp" :aSIJJaXa Uaa
f
.rapyo 'slrods or;rcads 'suorlepdod le;aue8 -ro;
-= _ *trfilq$ , -:8ur.u.o1p) r
NOISS]S DNINIVII-LIN]II] V 3NI'VNVA CNV DNINDIS]C OIS]H]VOIddV
 STRUCTURE AND PRCGRESSION FCR
A CIRCUIT TRAINING SESSION
How to str-uctune a cincuit
training prognamme
As with all programmes it is essential that the
circuit training session is structured correctlv.
All group training activities should be preceded
by an appropriate warm-up and concluded with
an appropriate cool-down (see Chapter 6). The
main workout should comprise i range of
exercises (see Chapters B and 10) desrgned
using an appropriate format/arrangement of
circuit stations (see Chapter 4) and should
accommodate the specific needs and
requirements of the group and individuals
being taught (see Part Four). An outline of the
necessary session structure is provided in
Tabte 5.1.
Considenations necessanV- when
stnuctuning sessions for"
genenal populations
For most populations a programme format
that targets all the components of physical
fitness will be most appropriate. Tiaining all
the components provides a more holistic
approach to fitness and should therefore meet
ali the participants' requirements and satisfy
m.st personal fitness goals. A range of
erercises appropriate for a complete circuit
iralnlng programme are illustrated and
'lo
explained in Part Three with a needs analysis
and lesson plans provided in part Four.
However, the programme will sometimes
need to be adapted to suit the special
requirements, needs and wants of a pariicular
group (Part Four). If a group of people wishes
to train purely to improve cardiovascular
fitness, all the exercises iilustrated in Chapter g
will be appropriate for use in the main circuit,
Alternatively, if the group wishes to improve
muscular strength and endurance, the
exercises illustrated in Chapter 11 will be
appropriate. If a combined cardiovascular
fitness and muscular strength and endurance
workout is required, then the exercises in
both of the aforementioned chapters are
appropriate.
\\tren using a combined approach, it is wise
to alternate muscular strength and endurance
erercises with cardiovascular exercises. This
ensures that the intensity of activity is
maintained for an appropriate time to make
cardiovascular fitness rmprovements. This
approach is advisable beciuse many of the
muscular strength and endurance activities
illustrated will not be suitable to maintain the
intensity necessary for sufficient cardiovascular
training. The intensity may be too low if such
exercises are performed consecutively in the
same circuit.
An alternative approach is to perform tu.c
sp e cific circuits, the first onsi sting
c o,
cardiovascular erercises and the ,"iu.r.
LV
ftrsualur Jo le^el raq8q srql tuo{ u1v\op llnq pue ol dn lynq aq ol peau IIr,{^. slua; - , -
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uI SesrcJaxi
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po)ueleq e e arqf€ o1 sdnoS ellsnLu loler-u 11e 3ur1e&e1 saslfraxe ryoed5 Iln)JD-lnc>-: -!, aq] 'ecuEJ
a,tordurr o1
(1no4om ureLu oril poq8no.rql posn aq 01 sorlt^t1l? oq] Sunnporlur pue ']InJJrJ UrerL
lrnlrl oqlJo lanal oql o1 ,Qrsuelur Sursee;tur) dn*ut:erv, :gr:ads73uruu..rem-eX 6 "ra1deq3 u
saqllaJls AJol€Jeoe-a
Jelnf,ssAOrpr
serlrnrpe Sursra-as1nd pue 11lrqoy1
saqsv'.r aldo
repcrped e
i, Eil lercads eql
seturlaruos I
.rnoc
aql leaur ol JapJo ur 'ra,La-a,r,o11 'I'g alqeJ ur srslpue spa
ua,rr8 leql n olloJ plnoqs autuer8ord lrnJrrf, aql
Jo arnltrnrtrs lrs"q ar{J 'uorlepdod le;aua8 aql
ruog spaau luaraJJrp a^eq ilr,t\ aldoadqrods
pue Elnpe replo se qens sdnor8 lsqercadg llnf,rlf,
pu€ qFuaJls relnf,snru eql ol
-' -suoiietndoo
:i:i::-iH:l:p"^Tpil "1":L::.".:
I
e rc a d s J oJ s u o ssas D u ri nrb n.rrs
I ::l'll:::,'j:?*":iJ; :'i::j::
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NOTSSIS DNt N lVt_L ltnll D V tOl NOtSStt lold c NV ltn_LlnEIS
 FITNESS PROFESSIONALS: C RCUITTRAINtNG

specific needs of the group it may be necessary ' rest - the rest time between each station/
to perform a more detailed needs analysis. intensity of activity used during the rest period.

A detailed analysis of the needs of three fitness
levels - general fitness, older adults and sport-
specific - is provided in Part Four. In addition,
appropriate exercises and lesson plans for these
groups are outlined and illustrated.
NB: detailed progressions are provided for each
of the specific exercises iliustrated in Part Three.
The intensity of the whole circuit training
programme can be adapted to accommodate
different needs by varying:

How can a circuit trainino . number of stations

session be adapted for- . intensity of the exercises at each station
different fitness levels? ' time working at each station
. number of times the circuit is performed
. rest time between each circuit.
The intensity of the individual stations can be
adapted to suit different requirements by varying:
The timing and intensity of each component
. rate - speed of the erercise will need to be adapted slightly for different
. range of motion groups. Thbles 5.2 and 5.3 provide an outline of
. repetitions some of the necessary alterations to session
. resistance (using longer levers, adding structure, timing and intensity for three general
weights, etc.) fitness populations.

Less fit and specialist Intermediate fitness Advanced fitness level

grouPs level and general and sport-specific
grouPs grouPs
Overall duration 45 mins 45 60 mins 60-90 mrns

Overall lntensity of Low Yoderate Higher

session components

Speed of movements Relatively slow pace lYoderate pace Relatively quicl< pace

Warm-up component Comparatively lower Yoderate intensity Comparatively high

(mobi lity, pulse-raising, intensity and longen and duration rnrensrly anc
preparatory), duration generally shorter
duration

Warm-up exercises 15 20 mins lO l5 mins l0 15 mins

48
6'
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,^,...^ j
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tgleeds
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1
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nr rp I ronp rnn r=9r rnr I
r PUe uotl?Jnp elPrapol JOlroqs Alo^r}?Jecu-lol lueuoduoJ
surrlr0t surur E€-02 sulul oz_E I t-:_ _
llrsuelur ureluleul pue
peIuJoJJar
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>uvr+t)vu
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eJouJ qlr,^A re>prnb euros :sanouJ leuotlroJtp l€uortrloJrp Je^^ols elepourluotJ€
eq uef slueLtls^ouJ --..] o+rJdPvw
^' '. oJEu
Pus :slueuie^oLU JeAAols
:lp1:rnb aroLr; rllnul
Sururerl lrnc
lreq1a3ol Sursrer-es1nd :l11enpe;3 arouu Surplrnq
pue l1rlrqou.l Q,,.^,-, ^^.^l
)d5rJJdXd ou15ruJ-d:lt
la^al llDls pue llrsuelur tu
'aerqJ Ued ul
plrnq lSursre.r-es1nd euos Sururqurol'uotloru pue lSpqoLu 'ro;
r
pue,Qrpqou.r aulquJol rn r?r rp i f,rp r:nnr qJ€a roJ peph(
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NOtSSIS ?NtNtVUtltnlul v tol NotssltDotd cNV ltn,LtntIS
F-ITNESS PROFESSIONALS: CIRCUIT TRAINING

.:i:,:,,4,:'a l.':i

Less fit and specialist Intermediate fitness Advanced fitness

groups level and general level and sport-
groups specific groups

Overall duration of 45 mins 45-60 mins 60-90 mins

circuit (including
warm-up and
warm-down

Overall intensity of Low Modcr:te

'---'*'- hioh
b Hrgh
crrcuit session

Worl< time on Shorter lYoderate I onoer

stations (NB: if
qlrcnoth
m{ rqar rl:r '_' b"
q
"
a goal, the trme
will need to be
shorter and the
intensity higher)

D
^.+ +i-^
t\c)L Lil ltc
A^+, . ,^^^
uclvvcct l
|LUr rSCr r^+
^^^^- rs>L +,|,$^
Lr |E - Xoderate rests Shorter rest time
stations (NB: per^forming lower per{orming a needed between more
cardiovascular circuits intcncitv:rtiizitv to
'' ' '-"/ --" '/
_!-
mnder:tclv rnfFnqc intense activities, Rest
will need an active allow sufflcient activity to allow r.- "*- r:n he mnrc
neriod<
rest. Per-forming a recovery recovery from higher actlve - aim for
lower intensity it^+^^.1+., --+,, ,:+,^-
rLgr r>r L/ dLLIvrLrE) continuous movement
actrvrty between around clrcutt
stations should be
sufflcrent

Annrn:eh /\lR thic m:v Trmed or reps. Tlmed or ren< Trmcd nr renc tn t:ilor
,,-r,,
var / +^ ---^**^-l-+^
Lv 4Llurril ruudLs Command format is nrnor2mmc tn meet
T -b *
the {ltnecc on:lc o{ e: cier tn m:'* n2*b.-
oe snerlfr
-r .- -"'_ nced< Snmc
thp ndividr r:L/ornr rn of the more
being trained) nroorpqqr\/e :nnrn:ehcc
r'"b -"-'- '-Tr -*.' *'
described in
Ch:ntcr<4rnrl(rrn
ha r<pd tn rdd irr rictrr
L

and maintain the

interest of {ltter
n:rtir nrntc

50
ts
J
eq
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uelgp
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rollel o]
IUAUJAn
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L{I^^ sar}t^t}le xaldluol auJos iqrxsldL!ol JUIUWT> .\Jd>rJJd^d
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nr rp nr rnndr r tnt palelosr pue PunodLuol e 3u>1.ro,t) punodurol ca<tf tfYf ftpl ra ^ - --
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Pue sluedDru€d Jo /cr rpdrrrr rpd ro r:- '-
Jequnu ']ln]Jlr Jo slure aq1 uo Surp-.:a: sdno
uo Surpuadap'a;ou-r ,(len Leuu slL: :. tr
.uod
ro 0Z-01) raq8rpl \C l_U/ o+trrdpvt^l (g+),not suoqels Jo JeC*-r, sseulg
w
NOISS:S DNINIVI-LIIN]II] V IOI NOISS]EDOId CNV ]INTf NI-LS
w
w
ffi
w
&
w
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n r
ffi slslfEr
w 3NINIVEI I|NfUIf H1IM NOISS:;
m 9NlNlWlrnlulf vJo lunrlt: :
INTRODUCTICN
This section of the book discusses the
appropriate structure for a circuit training
It explains the purpose of warming up
session.
and cooling down with illustrations of
appropriate exercises for mobility, pulse raising
(or lowering) and stretching. It also erplains the
aims of cardiovascular and muscular strength
and endurance training as part of the main
circuit session with illustrations of a range of
exercises that can be included to train these
components of fitness both with and without
equipment (e.g. steps and stability balls).
The exercises used and structure of the circuit
should reflect the goals and needs of participants.
They should also improve the intended
components of fibress (introduced in Part One).
It should be noted that there are many other
possible exercises and variations to all the
Lxercises listed. It is hoped that sufficient are
given to provide an effective resource for
teachers to plan their programmes for a
number of months.
NB: Key teaching and postural points are
explained throughout. As a general guideline,
see box for postural advice that applies to most
exercises.
Each exercise description provides:
. an illustration of the exercise
. the purpose/benefit of performing the
exercise
. the starting position and key instructions
54
l.:: t: ri.]:::i::::':i..:,:: ..
. Pelvs neuL'a - keep:ng pelvic bores and
(no
hones
nrrbrc- ""
r-* -'- \'' forwa.d or bacl<wa'd
-- level
tilt).
. Aodorri.al musc,es engaged to .ra nlair a
{ixed position of the lower spine.
. The spire s.roJrd be lcepr engthened and
upflght.
. The shoulders should be relaxed and down,
<cenrne a sDa.e bctween the shoL,lders and
ears.
. The chest should be lifted without pushing the
rib cage forwards.
. The head should be up, with eyes looking
fonvard and chin parallel to the floor:
. The knees should be unlocked.
. Breath ng shou d be corfortable tlro'ghout
all exercises. For muscular strength and
endurance exercrses, breathe out on the effort
( iftrr g o'concenrric) phase of the e^e'cise.
. the essential coaching points for ensuring th.
erercise is performed safely and effectivelv
. a range of progressions and adaptations t,,
add variety and make the exercises suitabl=
for different abilities, needs and population.
Other points to note:
. Some pulse-raising exercises used in th.
warm-up can be adapted and made mor.
intense so that they can be used within th.
circuit to improve cardiovascular fitne s,
(Chapter 6). This is outlined where possible
. Additional arm lines can be used r,rit
ss
qllai\ pas
'alqrssod
ssaulrJ J
eril ulqll^
eJoru ap€
ar{l uI p
'suorppdo
alq€lms se
o1 suorleld
,{larrqce;y;
aqt Surrnsu
'asDJex
uogs eql
pu
poq8no.r
3u11oo
eq1 Surqsnd
pue sJopi
'uMop pu
pue pe
e uplul€
pJe^qteq
'u^rop euo pue dn slunof, ue^as Jo eeJql Aq ps^arr{J€ aq uef, sesrJJaxe eJuE::: _" . pue seu(
- aseqd (crrluacuoe) a,r.rlrsod oql uo >lro^r pue ql8uarls relnJsnur otr uorl€lre-\ i]:-:-- --
01 asJaAaJ aql ro dn lunoc ouo pu" u,ttop
Eunof, ualas Jo aerril - aseqd (crrluecce) ,,*,,n"u",ffi:t ff'fiT# lf),flT;' :.'; ffis1:
e,rpe8au eql uo srseqdure eJoru eceld Jo asn eql lnoqlr.4\ aurl ruJ€ ue se pesn r: _r
'^la^q"urallv 'repr€r{ osle pu" pollo4uor (ssard lsaqr 'ssard raplnoqs) quarua,\c
aJour sr 1r os 'ra8uol JoJ lJ€4uol o1 selJsnu
= :-r"
ecu"Jnpue puu ql€uals JelnJsnu eqrr_ :,l.:
aql sarrnbar slqJ '(uzltop slunoc rnoJ pue '6 rJto: _' -
dn slunoc rnoy ro) u^\op slunoe o,rq pue dn pua aql 1" pauryno are aseql lsluarua_r.: -- ,q
slunoJ o.,vr1 'aldtuexa rog .paads aq1 3urra11e o1 fiarre,r ppe 01 sluouralour rEInJse.,_::--"..
NOttlacot_LNl
 r

trg
WARMING UP AND CCCLING DOWN

This chapter outlines the effects of warming up . enhance our performance

and cooling down on the body. It also outlines
how to structure these components safelv and
effectively and illustrates appropriate exercises
that can be used for warming up and cooling
down.
Why do we need to wanm up
befone the main wonkout?
\4Ie need to warm up prior to activity in order
to prepare the body's systems for the activities
that will follow. Warming up will potentially:
. reduce the risk of iniurv
. improve the eflectiveness of the main
workout through adequate preparation
What type of exencises should
the wanm-up contain?
The warm-up needs to prepare the joints,
muscles, heart, circulatory and neuromuscular
systems for the main workout. It should
therefore contain exercises that achieve the
desired effects, outlined in the box below. and

Tre warm-up should contain exercises

that;
' lromote the release of synovial flurd into the joint capsule and warm the tendons, muscles and
gaments which surround each joint.This will ensure the joints are adequately lubricated and cushioned,
and will allow a fuller range of motion to be achieved at each joint.This can be achieved by mobility
exerctses
' .'C-ease the heart rate, promote an increase of blood flow to the muscles and an jncr-ease
in the
celrvery of oxygen.This will make the body warmer and the muscles more pliable, and wjll allow them
-o work more comfortably throughout the main workout.This can be achieved by pulse-raising
exe'^cises
' erqthen the muscles and move them through a larger range of motion.This will allow them to contract
--o'e effeclively in the main workout and may lowerthe risk of injury if moving into
extended posttrons
^ :"e main workout.This can be achieved by stretching exercises
' 1- ,a:e the brain and neuromuscular pathways, focusing attention and concentration, rehearsing skills and
--.'enent patterns, rehearsing the muscle and joint actions in the way they are to
be moved in the main
'" l-<cui and raising the heart rate to a desired training level.This can be achieved by re-warming exercises
LS
sasl)JO
(y9 eSed)
UIEUJ
t9 asnJoxe - aurds eq1
pue s
3ur,rno11oq pue Surdr-unp1 uorsuolxa pue uorxall
suotltsoc
(99 e8ed) t9 - sisl^ 1 opls uortr€}ou
]teJluol
(19 aSed) Z'9 - spueq eprs uorsuexe pue uoxeu pJalel
l-Uoql
lorluol
Japun spre^ ]no pue o
spre^ ur 3e1 reqr 3ur1e1o"r pue
puno;8 eqlJo lpq8rls ]oo1 llltq
'p3uo|..{sr
auo Sursre;'1q3udn 3urpue15 uorlelol
(95 e8ed)
l'6 asorexa (q:ef Surdurnf
-
pedLut-r,ro1) ut >lleq pue
aprs eLl] o1 po 3e1 eql 8ur1eg uorpnppe pue uorpnPqv
(s I I e8ed) pue ,,
r.o1e
6l 6 esoraxa - se3un1 1:eg ar{tr a^erqJ
plnoqs 1J
(99 a8ed) 9'9 asnroxe JelnJSnluol
- ure8e uA op pue ]saqr eq]
spre^ o1 dn saeol eqt Sututl uorsuoxo pue uorxslj '':': "*
(E9 a8ed)
S'9 esrfrexe - slln: 3e1 plnoL.l
(69 a8ed) 69 esrrJaxa - qenbg uorsuoxa pue uoxelj
uorJeJ
]oo1 arll 3ur1:rn73ur1e1oy ur€ru eql
( 1
a3ed) | l'9 asnraxe laaJ
t
eq1 q3no.rq1 3ur1ppad73uq1e/V1
Q9 a?ed) 7'9
esoJaxe - JooU ar.l] o] Surlurod
It:ter r I
rlt rp 3nr nr uorxeulsJop pue uolxeg Jelueld
--+ r-? leeH ='.-
sos!)Jexe aleg;do.lddy e;qlssod suolpe pgof eaJe lrrd
NMOC 9NI-]OO] CNV dN DNIAEVM
Fl | \tSS PROIESSTO\A-S: C,BCU TTRA|N \C

Shoulder and shoulder g:rdle Elevation and depression I iftino :nd lnurerino
''b-- the
shoulders exercise 5, I

(page 6 I )

-f-1,:^^ -t ,, .^ *he
Abduction and addudion ^
tdNil t5 Lt tg 4t I tt) vuL lu L

side ofthe hodv and back

in - exercise 9,22
(page I | 5)

Rotation Rotating the arm in a

re-of-eight motion
figu
towards and away from the
body (with or without weights)

Horizontal flexion and etension D^- A^--'

TeL CeLS ^..^--1.^O1t7.ZO
- exerCt5e
(page I I 5)

Circumdudion Yoving t1e d'rn 'n a comolete

Orcle

Elbow Flexion, extension and rotation Bending and straightening

the elbow - exercises 6,3
(page 63)

reflect the activities that are to be used in the 2. Short stretches - see exercises listed at the
main workout. end of chanter
t a ,l
3. Re-warmer (a specilic warm-up for the circurl
'f.

to be oerformed with an introduction to the

How should the warm-up be
stnuctuned for a circuit tnaining
SCSSiON?
The warm-up should be stmctured in three stages:
1. Mobility and pulse-raising exercises (a
general warm-up) - see Table 6.1 and
exercises listed at the end of this chapter
(pages 68-71)
circuif stations to be performed) - see pulse-
raising exercises on pages 68-71), which car:
be performed at a slightly higher intensitr.
and Chapters 9 and 11 for cardiovascular
and muscular strength and endurance
activities to be performed in the marr
workout at a slightly lower intensity. The
intensity can build progressively.

58
6S
'llnsar pelsep oL.il +noqe Suuq
;1rm sas 1,.:,=
Sursrel-es1nd pue lllrqou-r apuaS sesr)rexo Surzrlrqoeuer e[ua8 lq po^erq]e eq uel srq-1.ser,--:
aq1 ,(11s
l?tuJou o1 urnler o1 lpee.r pue Peleua^nfar 3ur1ea1 lpoq eq1 e^eol lll^ stql putlu pue lpoq eql asi':_ =_ .
,sserls ureu aq
(EOOZ l:etg 3py) erue/,nel /toay Suso:, ,xj ol apng ata :__ , -
eq1 ut paureldxe are uorlexelsr ro; senbruqrelSulqleerq oql uo Sursntol pue af,u€Jnpu
ll!]s eq pue js:, --
lpoq eql 8ur,ar.o11e'selrsnl! etltr Surseelar pue 3ursuel sp qrns'sanbruq:eg uortrexelor tgrrads,(q pe,.= -:. JsJncse^O
oq uPl slt{1 tule);o 3ur1aa1 e elou.to;d pue sser}s e)npeJ o1 dleq ll!^ srql'purur pue lpoq aqt ).::_ 'l11sua1ur
"
(sn1d-s:es g 1) euqlo poued -re8uol ? Jo_- r _ _ ue3 qJrq^{
pu€ qllerls eql olur JeL{UnJ puolxo seseo uorsua} eq} uall^^ pue uotsuo} p|w 3ur;ee11o
lurod a__ :_
-aspd aas
alfsnu eq] a)e} 'qrlaJls eql dole^op o_L saq)]erls leluauudolanap lrlels lq panerqre aq uel srql.set:--.- ar{tr ol uor
pueslutofeqlJouollotu;oe8uelpue11;rqrxegaLl]esear)ur llr^ stql'soltsnureqlJoq€ual oLl]es:=_, lrnf,JrJ eql
(s)as . .
llaleLurxo.rddelol p1eL1) seqltreJls elueuolureLu:ge1s lq pe^erqle eq ue) srql.qurof pue sel)sn,-
=-- eg le pels
Jo uollollr1o e8ue; pue fulrqrxeg eql urelureLU llr^ srql'alels leuJou rreql o+)leq sallsnul eql --.-_-. .
PAAC: : -.
ozls ur psrnpor lllenpe;3 pue {1er1ur lena1 .ieq8rq e }€ pou.jrolad e..re laq11r eleudordde eJe Jnc-
ur
-:-
Pal€rlsnl| sesllJoxo Sursre;-as1nd oq_L'sosrlraxo u,,u,op 3ur1oo:73ur.remo1-es;nd ,(q panerq:e oq u€- : -_
'8ur1ood poolq
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UeoqaqluossorlseqlselnPorstql'lanol esr:;exe-e"rdeolelprlJpeqoqlramol pueu.rnlarllle-:=_:. t'g
Buru
:}eq} seslfJaxs uleluot plnoLls u^^op-:3__ _-
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les-:: - =.
A Olle pue sostfJexa xaldu.rot oJouJ aleJlsuoLuep pue e)npoJlut plnoqs Joq)ee] (slq8rean p
eql.lnlrit - ._
aqlJo ]l?d oq lll^ leq} serlr^r]le 01 pelelar sl|)sJo lesresqor pue Suru;ee1 aqlro] ou.ri ...: oql uro.l
urrnop 3ur1oo: ruo_4 lpoq oL{l i,="__ u
pue dn-turel\A eql;o e:ed aql uteluteLu 01 sluoure^oLu Sursrer-es;nd.ra3;e1 q1m saqllarls llels auic-,: e
peqrlaJls 3re lno)ro^ utelu 3q1 ur pasn aq olssllsnu oq+ lie e-.-:_
uorlour Jo aSuer JaSrel e o1 SurnoLu pue Surq:1erp sJo]aq ulJe A 111n1 sr ,$oq oql }eq} 3_.-:-
lpoq eq JoJ In;ssoJls ssel oJe esoq] elurs senor.r Sursrer-aslnd'lredLut JeA.r ='
lno>lrom urpLu eql ut pesn eq o1 slurof j,p e: : : )leq p
dn-uurerr,r aq] Jo erpd eq] utelureLu pup lsoJelu :_: : .
oVl o1 l
o1 'l|)s releaJ8 q1m sdno;3 JoJ sluaure^ou-'l Sursre;-as;nd ;a3;e1 qltm sasrfrexo
ft111qouL rrlels ou.:_, - -
e:ed tapel l;a,rrsse.rSord e te 3ur'ot-r.r pue ororr 3ur;1ene,r1 ledaep Surp;aq '-. -:..
3o e8uel ra3-re1 e q8no"rL11 Sutnouu llenrsserSord lq penarqte oq ue) srql'sluoLuolouJ aqlJo l:.,=-- lgos
PUe uollolil 1o a8uel eql dn plrnq llpnpef pu€ sosmoxo Sursrer-eslnd pue llpqow Jollpurs - .-- eq1 Br
Vlr,.,.
! w
NMOC 9NI-]OO] CNVdN DNIAEVM
 FITNESS PROFESSIONATS: CIRCUiT TRAINlNG T--
...,...f tffifrE
Start with higher intensity exercises and gradually bring down the range of motron and intensity of the
movements,This can be achieved by progressively decreasing the amount of jumping, bending and
travelling movements, and moving at a progressively slower pace. lf the majn workout consists of mostlv
muscular strength and endurance exercises, it is possible that the body will have cooled down.
Therefore, it may be necessary to actually re-warm the body before stretching, rather than cooling
down
|4aintenance stretches should be included {br all the muscles worked in the main worl<out
Developmental stretches should be included for muscle groups which lack a full range of motion,
Comfortable and supportive positions should be used when developing a stretch and the muscle must
be sufficiently warm.To develop flexibility the stretches need to be tal<en to the point where a mrtd
tenslon is felt. Once tension eases, move further into position.The muscle should be allowed to relax
again and held for between l5-30 secs, depending on comfort
Only include specific relaxation exercises if the environment is warm. Specific active muscular relaxatron
techniques, such as tense and release (where muscles are tightened and then relaxed individually), and
etend and release (where one body part is etended away from another body part creating a
lengthening feeling), are effective
For remobilising use gentle activitres that will enliven the body and mind and finish the session on a
Dosltrve note,

Why do we need to cool down 1. Cooling down/pulse-lowering exercises (the

aften the main wonkout?
Cooling down after the main workout
important to return all the body's systems to
their pre-exercise state. Cooling down will:
. lower the heart rate
' reduce body temperature
' prevent muscle soreness
. lengthen muscles
' rejuvenate the mind and body.
How should the cool-down be
structuned?
The cool-dorvn should be structured in four
qf2 crFc'
pulse-raising exercises listed at the end of this
chapter can be used, starting at higher
is
intensity and progressively lowerin-{
intensity)
2. Post-workout stretches - maintenance and
developmental (the stretching exercises listed
at the end of this section can be used)
3. Relaxation
4. Remobilise.
Wanm-up and cool-down
exencrses
For a summary of possible joint actions for
warm-up exercises, refer back to Table 6.1 on
page 57-8.

60
 t9
odural ra>1crnb lla,rrssarSord e 1e a .- , ,,
a8uer aq1 asearcur llaarssar--t -: -
pue uo4our ;o a8uer lletus e qlr-\\ --r.
suotleld epV/Suotssa J 6 o - : uo I.g al
JoJ suoq
'uc,F_ ._
5o a8uer ra8rel e o1 ssarSord o1 rurc ::,
paads pa11o4uof, e le sraplnoqs aqt a... ;
palrolun slurolaeu1 aq] c;;-;
Salf,snlu leulIII'-: -!
aql uatq8q pu" spre^\roJ Surce; sdrq aqt i-=-;
prul[ lsaq] pue 1q-: :_.
,, (P"'
>ll"q aql qll,!\ ernlsod lq8udn u" urer-L-:;,
pelsrl sasrJ
slutod 6urqce:':
pu" eJUe
'suorlqedar Furrazvrol
Jo requrnu :---,.*:
aril roJ paruroyrad aq ppor{s Sosrtre\i -:- -* raq8rq le
srrilJo pue
raqlo aql ol eprs au _ _
aqtr) sasrcra
pagqs sr lq8ra,r lpoq aql araq^ luauro.\ '_ :r-
pue dals e ro slrnf, 3a1 qtr.,u paru-ro;,rad ;r ";-
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alrq,,!\ peuro;red aq ueJ sasrJJaxa ;; " r
EUOL
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sraplnoqs el€urelle IIor - sllor rap[: _ _: pue'(tp
raqla8ol sreplnoqs qloq ro sree aql spr! uoitrexeieJ
sraplnoqs al"urall€ ull - surl raplr.: _ .
pede qlprrnr-drq leeg arilqtl\\ --:-.. xelor o1
suotlcnJlsut pue uotltsod 6ur1t*13 PIrUJ e
lsnu alfsnr
eseeJJur Ie^el ilDIs esuo .uotl
sasrcJexe Sursrer-espd ro .,fiqrqoru rerilo q1r.4{
'sllDls ro1olu JuerJl+r.: - ?:,
sesnroxe figqour Japlnoqs eq1 aurquoC quedrc4red ;r fierre,r roJ peqrrcsap s:s--:-. .
slunor tq31a ro; aced ralcmb e 1e s11or Surloo
Sursre.r-as1nd aql gll,,lr paur-ro;rad ; r ;r:
'uA
raplnoqs al€urelle uar{} pu" slunof, tq31a ro3
pue lurol;appoqs eq] asrlrqo{u sesrf,Jex- - i ' r*
suorlqadar oa,q Sunurog;ad lya,rols,raq1e8o1 lpsoLu 3o s1:
sreplnoqs aql UII ''3'a ,raq1a3o1 slueu OSOC--- pue Br
-eloru aql eurquof, rolpue paads aq1 &en aq11o llsu
sllor raplnoqs roJ punore urre IInJ arp : ({}!trqou) slor
ro aql Sur,rour lq s-ra,La1 ra8uol asn I PUE slrll raPlnoqs :wxxt
^roqle W"''"{
NMOC 3NI-]OO] CNV dN DNIAIVM
 Side bends (mobitity)
Coaching points
Bend only as far over as is comfortable C-rqse
Keep the hips facing forwards and avoid
hollowing of the lowei back by tightening the
abdominal muscles ,.i,1

Keep the movement controlled ;;

Keep. the body lifted between the hips and

the ribs
Lift up before bending to the side
T,ean directly to the siJe and
ensure the body
does not roll forwards or backwards
Visualise your body as being placed between
two panes of glass.

Pno g ness ions/ Adaptatio n s

. Start with a smaller bend and progress to
a
slightly larger range of motion, bu"t only as
far as is comfortable
. Alternate the bending movement from
right
to left and progress by performing more
repetitions to one side before chaneine side.
This will require slightly greater Lrr"rcrrlu.
endurance to maintain correct aliqnment
. Move at a slighrly quicker pu."..-Tuk*
.ur"
not to move too fast and create excessive
momentum as this may cause the movement
to become ballistic
Pu rpose . the speed by performing one slow side
T:rs exercise will mobilise the Y.rI
bend in each direction (doivn and up to
thoracrc
-' =brae oi the spine. centre, down and up to centre _ eight counts
total) and. then perform four quiJk, single
bends without the pause at the central start
Stanting position and instructions position. This will require greater skill from
' > .-, rrh the feet hip-width apart, the body
',,, participants
---: r:ri and theknees unlocked . Perform with knee bends or while walkine
" :,:--t :irecrlv to the dght side in a controlled around when skill level increases.

central position
^--,--,:LLt\
---- -.t- to the ieft side in a controlled
--
: --- ll: l'
.:,-:_::' ihe central position
-: r:r: rhe desired number of repetitions.
 €9
'1.tec:
3ul11e.,r.r
Jleq-e-pue-qrpu^-replnoqs laeJ eril qlI.M Upri
suorlcnJlsut pue uotltsod 6ur1.rers ruoJJ llpls
uels [e4u
e18urs ,rl
'aurds aql Jo a"rq;-': slunoc
3IJ€rOrll 1q
'sasearJur aql asrlrqou II!v\ asrlrexa
la^al IIDIS uaq,4.\ ...'_- o1 dn pu
spuaq eeu>I qll. luarua^orrr aql eurqruoc asooJ n - aprs ,4^ols
^ salrs_nrrI
(raplnoqs) plollap
eril Jo >lJo^\ rol"xg lno a>131 o1 q8H JUaLUaAOLu
OAISSACXE
pleq Jo pealsu sdq eq] ^u€uo spu"q eql deay
paur"lurelu eq 01 lualuu.8qe Ieurds ]lerroc JoJ ar€f, e>l€J
s^\ollE r{3lqrv\ aSuer 1eql urqlp\ sr uorloru Jo luaunrf
a8uer aql leqt pue pallo4uof, lleler,rdordde Jelnlsnru
surerual luerualour Jo paads aql leql 'aprs 3ur3u
arnsua :gN 'uoqoru ;o a8ue; ra8rel lpq311s a-roru Sur
e q8norql e^oru pu" Jueruanour ar{? JO lq8g uo-ry
peads aqt as?eJf,ur lye,trssa-r8ord .uo4oru JO
a8uer rallerus e q8norql {ron pu" uels . se lpo inq
^\ols
suottetd epV/suotssaJ 6oJd e o1 ssar8o_
'lq31er1s
{c"q pue pex"lar srappoqs ,pagrt
lseqr aql 'ur palpd sleurruopqe aql deay
'lsu^} lou saop >llEq re^\ol aql aJns e>lew . uoe^,\]aq pe
luaq lpq8qs saeu>l eqt deey spJl
spr€^\ur IIor s?urol eeu{ aq} lel lou .{poq eql arr
op 'sprea,tro;8urce; saaul pue sdrq aq1 daay a
slurod 6urqceo3
pue sdrq aq
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a4ual aql ol lceq 'aprs auo ol punore lsl^.[ aqlSuruaiq.8r
sorq eql pro^" pue s
uo spueq aqi aceld ro luaq lpq8qs s.^.\oqla (n]!l!90tu *"tI I elqeuo
aql qlr-4\ Ie^al raplnoqs l€ srure aql ploH eulds) srst,ni'$G S?
NMOC DNIIOO] CNVd'
'NIAIVM
FITNESS PROFESSIONALS: CIRCUITTRAINING
Hump and hollow
(spine mobility)
NB: ensure the body is adequately warmed up
before moving to this more extended range of
motion.
Purpose
This exercise will mobilise the lumbar
vertebrae of the spine.
Stanting position and instnuctions
. Start with the feet shoulder-width-and-a-half
apart and the knees slightly bent
. Lean the body forwards and place the hands
on the knees
64
Round the back upwards, contracting the
abdominals and humping the spine hr
Release under control and return the back to
a flattened position.
Coaching points
. Keep the hips and knees facing forwards - do
not let the knee joint ro11 inwards
. Keep the knees slightly bent
. Make sure the lower back does not hollow or
twist
. Keep the body weight supported throughout
the movement by placing the hands on the
thighs
. Keep the abdominals pulled in, the chest
lifted and shoulders relaxed.
Pnog nessions/Ada ptations
. Start by standing upright, just rounding the
shoulders and upper back forwards and
backwards
. Progress to placing the hands on the thighs.
keeping the back supported and rounding
and flattening the spine
. Progressively increase the speed of the
movement and move through a slightlr
larger range of motion. NB: ensure that the
speed of movement remains appropriatelr'
controlled and that the range of motion rs
within that range which allows for correct
spinal alignment to be maintained
. As a variation, press alternate shoulders
forwards, i.e. right shoulder to left knee and
left shoulder to right knee, but taking care
not to hollow the spine or twist too far ani
too quickly.
s9
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NMOC DNIIOO] CNV dN DNIAIVM

Exercise 6.6 Knee lifts (mobility)
PUrpose
This erercise mobilises the hip joints.
It will
-.-_i)rsr,\\'ith raising the pulse
ani-warming the
:---.cles because the legs are bearing
the tody
=.-li throughout the movement.
.- rr is performed with a greater intensity
-:.:rils deeper or travellingior
with i_pu.,
-_rr::rq' it can effectively be used as a circurt
: : . - rr ro inprove cardiovascular fitness.
S:arting position and instnuctions
: iih the feet hip-width apart
,:.cl .hifL rhe rreighr onto rhe righr
lee,
- tcll knee ro hip height
. Step and shift the weight onto the
Iifting rhe right knee to iip heiqhr
left leg,
. !*mts€
Perform these alternating kneE lifts
fbr the
desired number of repetiiions.
Coaching points
. Take a comfortable stride of the
lees
' 5".:p the hips facing forwards Jnd avoid
hoilowing of the lower back by tightening the
abdominal muscles
.
5"T the knee joints unlocked and ensure
rhe knees stay in line with the
toes
' Ltf, the leg only to a height where
an upright
spine alignment can be maintained
' 5""p the chest lifted and do not allow the
body to bend forwards as the leg lifts
. If impact is added, make sure ?fr" i""t, go
down to cushion the movement.
Pno g ness ions/ Ad aptatio n
s
. Start by lifting the leg only to a small
heisht
--'d"'
lnO pr:O*rsively lifi the leg higher
. o:19 the weight_bearing lef
a fttle deeper to
add intensity
. Move u riightty faster
pace
. Tirrn the
_at
movement in a circle (as described
for leg curls - exercise tj.5 on pug"
OS). fijs
will add varie$r and challeng" _oio. ,kiil.
. Perform two or more repetitions
on the same
side. This requires greater muscular
. _travel the movement endurance
forwards and
backwards to achieve a ,rrcstar
p.:}"*1":
-,,1.^---, .
errect. rncre"," *iJ"*,il?t;;
greater distance and increasing the
number
of repetitions in one direction
For cardiovascular training, increase
intensrn
by adding impacr ro shi[r r"he resistanc*
of ,n.
trody upwards against graviry
To add further intensity for cardiovascular
training, perform four or more repetitions
or.r
each side and travel the movement
ln the
direction that the knee is liftins..
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NMOC CNVdN DNIIAEVM
'NIIOO]
 FITNESS PROFESSiONALS: CtRCUtT TRAINtNG

Perform two or more scoops in the same

Exercise5.S Scoops(pulse-raising)
Punpose
This exercise primarily assists with raising the
pulse and warming the muscles. If it is
performed with a greater intensity or with
impact it
can effectively be used tt
cardiovascular fitness.
Starting position and instnuctions
. Start with the feet hip-width apart
. Step diagonally forwards to the right corner
with the right leg leading. Draw rhJleft leg in
Lo meel the right
. stepping diagonally forwards to the
_Repeat,
left side with the left leg leading
. Perform these alternating diagonal scoops for
the desired number of repetitions
' The movement ca.r also be performed in
Ieverse.
direction to vary skills
Increase intensity by adding impact and
C-ri*
_
jumping higher to shift the resistance of the
body upwards and against the force of
gravity
Vary the speed, i.e. perform one slow power
scoop right (two counts) and one slow power
improve
scoop left (two counts), then perform four
quick. single counr scoops
tavel the movement foiwards or backwards
for a set number of counts. Alternatively,
perform the movement while travellirrc
around in a circle, or while travellins
anywhere in the hall or field.

Coaching points
' Take a large but comfortable stride of the less
' Keep the hips facing forwards a.rd avoid
hollowing of the lower back by tightening the
abdominal muscles
. Keep movements of the shoulder joints
controlled
.
T".,p the knee joints unlocked and ensure
the knees move in line with the toes
' lt impact is added, make sure the heels so
-iii
doiln to cushion the movement.

P r o g ness ions
/ Adaptations
. >::rr rlith a smaller stride and progressively
r::.f .ase stride length
' ),i .. e ar a progressively faster pace
' 1 ...:1 a grearer distance by increasing the
-:-:.ter
=_^ , of
-- ^+ repetitions in one direction
--'al (/l
 69
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NMOC DNI-]OO] CNVdN DNINIVM
 step); or place the weight onto the left leg and
Exercise 5. | 0 Easy walk or box step step forwards, repeating the sequence on the
(pulse-raising) !:relllcll5€
right l"g for the desired number ol
repetitions before changing legs.
<- R1 R3

-> Coaching points

. Take a large but comfortable step forwards
; ; wirh the legs
. Keep the hips facing forwards and avoicj
hollowing of the lower back by tightening the
abdominal muscles
. Keep the knee joints unlocked and do nor
) allow the knees to roll inwards
)
-+1F- .tu+- .
.
Keep the chest lifted and body upright
If impact is added, make suie tir" "h""1, go
down to cushion tne movement.
Punpose
This exerc-ise primarily assists with raising the Pnog nessio ns/Ada ptations
pulse and warming the muscles. If rt is ' Start with a smaller step and progressiveh
performed with a greater intensity (bending increase step stride
deeper) or with impact
fiumping back instead . Move at a progressively faster tempo
ol stepping back), it can effeitively be used to . Bend deeper to add iniensity
lmpro\-e cardiovascular fitness. It is also useful . Perform more repetitions with the same les,
,,, hen introducing
the circuit. It can be leading to increased muscular e.rd.r.urr.". '
perlormed by participants while the teacher
oemonstrates a step-up movement. Add impact for cardiovascular training b..
either forwards and jumping"bac-
-stepping
Stanting position and instnuctions
instead of stepping; or jumping- foiward,
instead of stepping and stepping only on th=
. Srart n'ith the feet hip-width apart backward phase of the movement.
. :,.p foru'ards and take the weight onto the
'.:1.r leo-
:..'^'-
' >.:rr the left leg forwards and level with the
. -.-- rc<
I -,.
- -,,-
' > -:, .he right ieg backwards and take the
'il.il (lllto the right leg
' \ ::, .::t left leg back to the start position.
'. : : r:-li one
At
can either tap the floor with
.--- ,.-. :,,,or and step forwards, repeating the
.- _ .--r.. rrrrh a left leg lead (alternating
box

-'
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NMOC CNV dN ?N AIVM
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 Enrrise
PRE-AND PCST-WORKOUT
STRETCHING AND FLEXIBILITY
EXERCISES

Hffitrl*ffi:3"d:111::111o".":.rv and post-workout maintenance stretching However; it is

o o n base d n*r j, i;"T: :nff
{r
n
", Til :"ffi T1 ?'"'"'ff ffi :, il::r *:*[-*, ",
tntff"Tper bodv J" p",tFlffi n
*:h'ffi;[T '"" rmed in u reat"J o. m""ring position
as wer as the
Developmental stretches are best
per^formed in a more supportive position
stabilifz Floor.based stretches are offering comfort and
often more approp.iate.
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 FITNESS PROFESSIONALS: CIRCUtT TRA|NtNG

Exer9is9.7,2 Front of thigh stretch Coaching points

. the supporting knee joint unlocked Erc:ncise
. 5""p
Only lift the leg to a point where a mild
tension is felt at the front of the thigh, do not
overflex (bend) the knee
. Keep the hips facing forwards and avoid
hollowing of the lower back by keeping the
abdominal muscles pulled in tight
. Lift the heel towards the centre tf the buttock
cheeks - avoid taking the heel to the outside
of the buttocks as this may stress the
ligaments on the inside of the knee
. Tilt the hips slightly forwards
. Keep both knees in line with each other.

Pno g ness io n s/Ad a ptati on s

. Start with a smaller range of motion by liftin.e
the leg less high. A towel around thl ankle
can be used to hold the ankle if desired
. K""p the knee of the stretching leg slightly in
front of the other knee to decrease thJstretch
. Take the knee of the stretching leg slighth
back, so that it is positioned to th1 side ofl bur
slightly behind, the other knee to increase
the stretch
. , . :r:::.,,,;i::.,:..i.,'::,r.:':,,ir::::...'':i:l.':flt.]....::.i,:..i.::.i::..i.:., .,,.,'::i: ... :r,.,:'..:,,.:rt,:r. ..:.,, ,. . Progressively lift the heel closer towards the
buttocks to achieve a greater range of motion
HU npose . Tilt the hips forwards to increase the stretch
f irs erercise lengthens and stretches the slightly
:---:.drrceps muscles at the front of the thish. If . Hold on to a wall or partner to assist balance
. - hrps are tilted forwards, it will also stietch ' Bend and straighten the knee of the
:ro fleror muscles (iliopsoas). supporting leg while performing the stretcl:
to add variety and improve motor skills.
a- artrng position and instnuctions
:r.. .n one leg
', . .:. heel of the opposite leg towards the
-.',:fegk
. . :.ind ro hold the leg and achieve a
. :tt:t of motion - hotd still.
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 Exercise 7.4 Coaching points
Inner thigh stretch . Keep.the knee joint s$Efqlff
of the weight-bearing leg
unlocked, and the knee in line with toes over
the ankle
. Step the legs further apart to increase the
stretch of the inner thigh and groin
. Keep the hips facing forwards and avoid
hollowing of the lower back by tucking the
buttock muscles under
. Position the foot of the stretching leg in a
comfortable position, ideally keeping the
knees in line with the toes.

Pnog nessions/Ada ptations

. Start with a smaller range of motion, with the
legs only a short distance apart
. Progress by stepping the legs wider apart, but
only to a point where correct aligrrment of {

the knees can be mainrained

Purpose
This exercise lengthens and stretches
adductor muscles at the inside of the thigh.
. Tilt the pelvis sideways towards the weight
bearing knee to increase the stretch slightly
.
.
Hold on to a wall to assist balance
For those with greater motor skills, combine i
with upper body stretches to add variety
. Stretch both legs together by squatting with >J
the knees turned ou! using the arms to-press
the knees out to the side.
the

Stanting position and instnuctions

' Srand l.ith the legs shoulder-width-and-a-half
aparr
. Bend the right knee, taking the body weight
. ',\ ards the right
' l,:.p rhe left knee straight but not locked
' R=otar on the other side to stretch the left
: - -ilr fal-
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 FITNESS PROFESSIONALS: CIRCUIT TMtNING

Back ofthe upper use the other arm to ease the arm further
arm stretch back - hold still. h
Coaching points
. Keep the knee joint of both legs slightly benr
. Keep the hips facing forwards and avoic
hollowing of the lower back by tucking the
buttock muscles under and pulling thr
abdominals in
. Stretch only to a point where a mild tensroi:
is felt at the back of the upper arm.

Pnog nessions/Ada ptations

Note: this can be performed in a seated position
and as a post-workout stretch. It can also be
performed while bending the knees or walking
around the room to maintain pulse-raising, if
motor skills allow
For people with less flexibility, start with th.
hand on the shoulder and use the opposit.
hand to raise the arm up slightly and throu.{|,
a smaller range of motion
Progress by easing the arm further back anc
downwards into the nosition.
Progress lurther by taking the other arr:,
behind the back into a half-nelson positior
and attempting to reach the fingers of th.
stretching arm. This will stretch the deltoic
muscles at the front of the shoulder
Perform with a lower body stretch of th.
calves or adductors for variety, if motor skil-,
allow.

Purpose
This exercise lengthens and stretches the triceps
muscles at the back of the upper arm. I

Stanting position and instnuctions lllr,

. Stand with the feet hip-width apart
' Place one hand in the centre of the back and

78
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F TNESS PRO|-ESSIONAIS: CIRCU TTRAIN NG
Exercise 7.8', Middle back stretch
NB: this can be performed in a seated position
for use in the post-workout stretch while
bending the knees or walking around the room
to maintain pulse-raising, if motor skills allow.
Punpose
This exercise stretches the muscles in the
middle of the back. the trapezius.
Stanting position and instructions
Starting position and instnuctions . Stand with the feet one-and-a-half times
. Stand with feet shoulder-width-and-a-half aoart shoulder-width apart, with the knees unlocked
. Thke both arms forwards. iust below shouidet . Raise both arms above the head and
height, and link the fingeis
. Round the shoulders slightly to feel a mild
tension in the middle of the upper back.
Coaching points
. Keep knees unlocked and elbows slightly bent
. Keep the hips facing forwards and avoid
hollowing of the lower back by tucking the
buttock muscles under and tightening the
abdominal muscles
. Round the shoulders slightly but without
Ieaning forwards at the hip.
Pnog ressions/Ada ptations
. Start with a smaller range of motion, not
rounding the shoulders so far
' Move the arms progressively through a
greater range of motion by rounding the
shoulders further
. Wrapping the arms around the body with the
hands touching the back (hug yourself) will
increase the stretch for the trapezius
. Perform with a lower body stretch of the
calves or adductors to add variety, if motor
skills allorv.
80
v-
Exercise 7.9 Side of trunk stretch 3[gm$€
NB: this can be performed in a seated position
and used for the post-workout stretch.
Punpose
This exercise lengthens and stretches the
muscles at the sides of the trunk and the back.
the obliques and latissimus dorsi.
interlink the fingers
. Keeping the shoulders relaxed and down.
extend and lengthen the body upwards.
Coaching points
. Keep the knee joint of both legs slightly benr
. Emphasise lifting the body upwards
. Stretch only to a point where a mild tension
is felt at the side of the trunk
. Keep the hips facing forwards and avoic
hollowing of the lower back by keeping the
abdominals pulled in tight
. Keep the shoulders relaxed
. Keep the body weight equally placec
between the two legs.
Pnog nessi ons/Ada ptations
. For participants with lower motor skills, thi,
exercise can be performed standing still
. Start by only reaching the arm up and no
bending over to the side. Alternatively keep
both hands on the hips and bend over to the
side. This will decrease the stretch slighti'
and will take out any muscular work of th+
shoulder required to hold the arm up.
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 FITNESS PROFESSIONAIS: CIRCUIT TMtNtNG
Front of thigh stretch
NB: this can be performed lying on one side or
lying face down.
Purpose
This exercise lengthens and stretches the
quadriceps muscles at the front of the thigh. If
the hips are tilted forwards, it will also stretch
the hip flexor muscles, the iliopsoas.
Star"ting position and instructions
. Lie either on the tummy or on one side
. Raise the heel of the one leg towards the
centre of the buttock cheek
. Use the hand to hold the leg and achieve a
luller range of morionl hold itill
' To develop, when the tension eases take the
knee further back and press the hips
forwards.
Coaching points
.Only lift the leg to a point where a mild
tension is felt at the front of the thigh; do not
overflex (bend) the knee
' Keep the back straight and abdominal
muscles pulled in
82
*
--
Keep the hips facing forwards and avoic
hollowing of the lower back hnss
Lift the heel towards the centre of the buttock
cheeks; avoid taking the heel to the outside
of the buttocks, as this may stress the
ligaments on the inside of the knee
Tilt the hips slightly forwards
Aim to keep both knees in line with eacl:
otner.
Pno g nessions/Ada ptations
. It may be easier for less flexible participani.
to lie on their side. This allows the knee to b.
positioned slightly in front of the body anc
the range of molion ro be smaller
. A towel can be used to hold the ankle anc
decrease the range of motion
. Lift the heel progressively closer towards th.
buttocks to achieve a greater range of motio:
.
Tilt the hips forwards to increase the stretc-
slightly
. Take the knee of the stretching leg slightl
back, so that it is positioned to the side bu
slightly behind the other knee to increase rh-
stretch.
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 FITNESS PROFESSIONAIS: CIRCUIT TRAINING

Pnog ressions/Ada ptations

Inner thigh stretch
. Start with a smaller range of motion in the
i
straddle position by taking the legs out les.
far. Progress by taking the legs wider apart
. Start with a smaller range of motion in the
soles of feet together position by keeping the
feet further away from the body and easin.:
the knees only a small distance towards the
floor. Progress by bringing the feet closer tc
the body and easing the knees further doul:
towards the floor
. Both positions can be performed lying on tht
back

Punpose
This exercise lengthens and stretches the
adductor muscles in the inner thighs.
Starting position and instnuctions
. Sit on the floor with either the soles of the .
feet together, or with the legs straddled out
NB: if lying on the back with the legs straddlec r ,,,
and raised in the air, ensure that the legs stay i.
line over the belly button and support the weigh
of the legs by holding the outside of the knee,
with the hands. This will allow the muscles t:
relax more easily.
Another lying alternative is to bring th=
knees towards the armpits with the soles c -

wide the feet together or slightly apart, holding th=

. The hands can be placed on the floor behind ankles to ease the legs in further.
the back to help maintain an upright position
of the snine
. Flexible participants who are able to keep
their spine upright can keep the hands in
front of the body and on the floor.

Coaching points
. Keep the back straight and the chest lifted
. Visualise the vertebrae as bricks and the
vertebrae discs as marshmallows to maintain
an upright spine
' Aim to feel a mild tension in the inner thighs
and groin
' Keep the hips facing forwards and avoid
hollowing of the lower back
' Breathe comfortably.

84

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suotlSnJlsut pue uotltsod 6u :_ = -:
ol salJsnu
'(s8urrlsureq) qSru er{tJo >peq aqt r:: . saau>l eqtr
Jo
aql sar{Jlarls pu" suaq18ua1 asrJ,r- , : tq8ra.tr aql ],r
i---
ur ,,(etrs s8al a
EJt-" *
palppe4s s8a
aril uo 3url1
'alf,snru elqxeg ssol aql lq alqeaarqre
^
aEuer eql 01 pelltull eq III_M uorloru u^.rop JeqlrnJ
Jo a;u"r ar{l leql palou eq pporls 1r
,;ana.ltog
'elqrxeg llluarcg;ns ere sluedrrrl.red ol rasoJJ laaJ
Jl eql spre^,\,ol
arurl aru"s aql l" peqJlarls aq uer s8al qlog
Sursea pue i
qJlarls eril asearJur o1 3a1 Surqrla-r1s
aqt Surdeel
eql uo spr",{\{f,eq raqFnJ $lcotlnq aql qsnd
aql uI uorlorr
uorloru;o e8ue-r ralear8 € elarr{J€
o] raqlrnJ lpq5qs ra,ro Surpuaq lq ssar8o"r4 lrede rapr,rr
ssal 1no s8al
spre^ roJ le.,u alllll e Surpuaq lluo ,{q uelg
Pol€os _ asrlrarql Jr{l ur uorJoLU
su orleld epv/suotssaJ 6oJd q)larls qt:qr Jo l)"9 l'l
' SU(
slsDtlxl 11|lt€txlti cNV f NlHll:trs lao>!oM-ISOd CNV tld
FITNESS PROFESSIONALS: CIRCUIT TRAIN NG

Pnog nessions/Ada ptations

Hip flexor stretch . Less flexible participants can perform this
h
stretch standing up, with one leg back slighth
and the hips tilted forwards. This can be
progressed gradually by taking the leg
further back and sinking the body weigh.
down towards the floor
. This position can be progressed by initialh
taking the legs a smaller distance apart anc
gradually taking them to a further bu
comfortable distance apart.
. Tilt the pelvis forwards while perlorming th.
stretch to increase the range of motior
slightly.
P;;;""
This exercise lengthens and stretches the
iliopsoas muscle which runs through to the
front of the femur (thigh bone) from the pelvis
and the lumbar spine.

Star"ting position and instnuctions

. Step one leg forwards into a lunge position
i -
L
i*

with the foot flat on the floor

. Keep the other knee on the floor and press
the hip forwards to feel a stretch through the
hio
. The hands can be rested on the floor to assist
balance; ideally keep the chest lifted.

Coaching points
. Keep the back straight
. Keep the hips facing forwards -,,":.
. Stretch only to a point where a mild tension
is felt
' Keep the knee of the front leg in line over the
ankle
. Ensure the knee does not overshoot the toe.

86
 /8
'alq€lroJruof, sr s? re; se lpo punoJe al"loH
roog eq] uo pareld lpurry $lJoltnc
aqt Surdee{ '1unr1 aql ruo{ lpoq aqt lsl rr1
>lf,eq ra^ ol arll Jo Surmollo.-
pro^" pu€ spr"^\roJ Furee; sdrq aq1 deaw
lq8rrdn aurds aq1 daav
slutod 6urqceoS
'raqilnJ I{Jle4s eql esee o1 aaul 1q,'_
eql lsule8" .^ .oqle gal eql Surceld !q8rr ar.-
spr"^lol lpoq aql lsu^l pue dn lsaqc aql Ii
-
aaDI ual ar{} Jo aP.:
aq] .{q rool; er{l uo tooJ lq8u aql Surceld 'i;
Uel aql relo trr ssorJ pue aaul ]q8rr aql pu:g
AD, -
aqt Jo tuor; ur 1no s8ay qloq qll^l tq8rrdn :..
suotlsnJ?sut pue uotltsod 6ur1le:3
'(aeurds rolcara) >lr"q :-
eql q pue 1l]eq aql Jo seprs eql le selrsnr^i - -
roJ qJ?erls e apnord osle leru 1I .srollnpq: r.
'sq81qt pue sdrq eql Jo seprs eql le sal_:-
_
Jq] saqJler)s pue suaqtFuJI JSIJJJXJ :
asoo- -:
uorloru Jo
aql Surur-rog:
lnq rarlunJ
pue gede a
igenrur lq
'8uru-rn1 sr lpoq aql r{Jrq.4 ur uorlJerrp
aql ruo{ le.,r.re raqlrn; Fa1 aqt osea ol ruJ" er{l
tqFra-,n lpo
Sursn pue punor" Jar{1rnJ 3ur1sl,u.1 lq uo4oru
3a1 aql 8ur
5o e8ue-r .talear8 e o1 lla,trssarFord e^otr J Jq ueJ slrlJ
'r"J os punore ,{poq aqt Suqslul 1ou lq
rpq8rrs {eeq
s1ql op luorlour;o a8uer rall€rus e qlr.4\ lJ€lS r.l)lorts qtlqr srql ruro;rad
suorletd epV/suotssaJ 6oJd Pue dlq lo oPrslno SU
S]SI]I]X] AII-]I€IX] IJ CNV DN]H]I:ILS INO>EOM-lSOd CNV -]Id
F|TNESS PROFESSIONALS: CLRCUIT TRAINING
Back stretch
NB: this exercise can be performed in
standing position by leaning forwards, placing
the hands on the knees and rounding the back
and neck.
a Stnetching exencises using
Punpose
This exercise lengthens and stretches the
muscles of the back (erector spinae).
Stanting position and instructions
. Sit upright with the legs crossed in front of
the body
. Bend the body forwards and curl the spine
over, lengthening the neck and the whole of
the spine.
Coaching points
Keep the spine curled over and relaxed
Keep the buttock muscles firmly on the floor
Keep the hands on the floor to support the
weight of the body
Only stretch to a point where a mild tension
is felt.
88
Pnog nessions/Ada ptations
. Start with a smaller range of motion, br'
bending only a little way forwards
. Move progressively to a greater range of
motion by bending further forwards,
Participants who can bend forwards
comfoitably through a large range ot bt
motion can place their hands at the back of
the head to increase the stretch in this area
. Have the legs crossed a further distance frorn
the body if sitting cross-legged is noi
comfortable.
the step
Most upper body stretches can be performed ir-
a seated position on the step. This can assist th.
performance of stretches in some individuals.
t
by reducing the level of flexibility required i:-
the hamstrings and erector spinae, which the'.
would need to maintain an upright posture in -
floor-seated position.
hi
Chest (Pectorals)
. In seated position, place hands at back end -
the step and press chest forwards to stretc-
pectorals, keeping elbows unlocked
. Lying with back on the step, allow arms .
drop to each side of the step.
Adductors: seated on
steP
. Place soles of feet together
. Legs should be straddled
. Bend knees in a squat position and e-
knees out using hands.
68
'3a1lq8re"ns
spre^^ol ueal pu" '1ueq aaul auo '-roog aqt
uo Surlsar s8al qtpr dals aql uo ruonoq aleld asea p
qlla4s olur spre^ roJ ueal 'oats
aql Jo ql5ual aql ssorl" Suqsar 3a1 auo qtr-11
uo Pal
o? sruJE
qJlerls o
'qJlaJls aql Surcuequa'a,r.q;oddns
Jo Pua >lr
orour sr uorlrsod srr{J 'roolJ aql uo spre^ roJ
sa8uny 3a1 ;aqlo 'da1s aql uo aaul auo
(tr
dals uo
Paleas lZ'l as!)raxf
:stulrl-stueH
E uI OJI'IISr
'qJlaJls aql JSeJI)uI o1 sple,tr:o.J ip :
.{aq1 qcrq
aql ewe pue dals eql spl"^ 01 spre,^.\roJ uE.- ur parrnb
'da1s aqt eplEno saFlu" eqt qtr-.\ s8ay a1ppe:--
'slenpr,rrp
eql trsrsse
ur paruroJ
dels uo 0
tu;;eeu>;:Joxog dlH
lou sr p
ill { r{rla4s aql rarsea aql 'dals aql raq8rq aql luo4 af,u€
'uoqrsod tq8rrdn ue ureJur€ur o1 aeurds rolJare Srql
"eJ€
pue s8ur;lsueq aqt uro{ papueruap ft111qlxag Jo >Jreq ar
er{l af,npar dals aql uo 3ur11rs:gN JOOU uo a8ue:
11r.,n oz't es!)J3xl Jo
PolEes :sJolf,nPPV spJe,^.\JoJ
'spJe,^.rJoJ
aqt as"eJJur ol dals aql uo 'eq [1.4\ r{rle4s eq} rersea aq] 'dals aq: - ;o a8uer
eqJ 'uorlrsod 1qS;rdn u? urelur"ur or .
Joou uo \ \_l 'uotlou
roltrare pue s.Surrlsueq aql uro4 pa. *
poleos :stul.r1sure;1 l11q1xag eql arnpar p,n dals aq1 uo Sui-.
sls lllxl l| ]€rxill cNV DNHIIIIIS lao>toM-lsod cNV tld
CIRCUITTRAINING FCR
CARDIOVASCU LAR FITN ESS
How should the complete Appnopriate activities to ne-
se-ssion be structured? warm the body and incnease
the intensity in pnepanation for
Some circuit training programmes are designed ca nd iovascu!af trai nin g
primarily to improve cardiovascular fitness.
This chapter discusses how to structure these
The re-warmer component should commence
sessions and how to monitor intensity. For a
with less intense versions of the activities to be
detailed outline of why cardiovascular training
performed in the main circuit. The intensity o'
is important in general fitness, please refer to
each exercise will need to be progressively buil.
Chapter 1.
up to the desired level. This can be achieved b''
To specifically train to improve cardiovascular
starting with relatively small movements anc
fitness, the session should comprise the gradually increasing the size of the movemen:
components shown in Table 8.1.
Progressively moving the centre of gravity i,
one or a combination of the following ways \u-

it,.,

Warm-up mobility and pulse-raising activities

nrcnf, r2inr\/ strctrhpc
i

Main circuit: 'e-warner [o leart raLe irto rr^aining zone -

raise the intensiLy (elevate
- -A;
-LOr UrVVO)LUtdr +^^i^i^^
^,,^. -,,1-- Ltd| |tt5 Daees 68
see T.*b-- 7l)/
and introduce the exercises to be used in the circuit
'-- '-
(essential) maintenance of intensity (maintarn hearl rate within the recommended
training zone), Providing intervals of higher-intensity exercises combined
with loweeintensity exercises is ideai, 'ii
:

cool-down to lower intensity (lowerthe heart rate out of the training

zonc\ :nd nrn"-nn1c
'" H'""
rzenOUS fetJn.1,

Cool-down oosL-workout srretches (developmerta ard maintenar^ce sLreLches)

relaxation activities (optional)
remobilise
:l

90
 l6
Suronpar lq auop aq uer srqJ .llaJJa pr.:..:
aurlaprn8 y 'llrsualur alerrdordde ue el€rrpur
o1 pa1saS8ns sr Sursrc.raxa
aql a^err{f,€ IIr^ asualur ssal sluaura^olL _
alrq^ uorl?sraluoJ Surleru llenper8 pue firsualu eqt urer,- :,
e ploq pu" ,{llecrurqllqr ,.,(lqelroyuor
ol pasn serlrlrlce -raFrel eql qlp{ Furcuaru__
eql€eJq uer auo eJar{^,\ Ia^al e o1 3uq.ro14 'J^nJeJJe pue
{es ere Jler Surqtea"rq pu,. :
lsa1 11s1 Feaq aql eJnpeJ,,(learssar8ord qcrq.t.t sasrr-- ,
'' '' . '
.uorlrax[ pa^re]rad 6Altsualu! aql J3.," :
Jo eleu
Pu" lsal >ll"J aril ere spoqleu a^rl€urall" o^,\J pue uMop looc 01 aletJdoJ::: peur
'.,(1rsua1ur Surrolruour
Jo poqleu a^rJ"urall" aJe sotlt^tlce Jo ad^l le_ ', pep
u? asn o1 aler:dorddz aq eJoJaJaril leur 11 ]
'Suqood poolq pro^e ol Fur,toru
s8al aqr dael o1 Iequessa sl ll :flN .al€r lr€aq aql '"ratdeqr slql
Jo r
Jo p€alsur s8el aql Jo slueua^ou aql Surlunor ]e pJtsrl ale ssaulrl .;o tuauoduoJ sn{l _ .
ro/pue lunoo ar{l u1rill^{ sl"aq or{f,e Furlunor o1 alerrdordde sasrcraxa yo a8ue; aloq -
pue Surreaq '1unoc eril Jo qsrurJ pue lrels aql 'sasrJJaxa rquads
Jo uonnJo .:.
le slunol Surssnu .{q palepcleJsrur sr al"J ueer{ Surpro,r,e .{q lnoryo.u. er{l
Jo lleJes eqt u:., _
aql'lyluenberg'SurpeeJ alernJJe llqeuosea_r pue tr{JJ Surure:1 pursrp rq} tnoq: :
e urelqo ol papeau sr acrlcerd Jo sloT .lsea lou III^\ slqJ 'J^rlJqJe JrE sluaula^oLu - :-
sr .burJolruour a1€J U€eq aleJnJce ,,ra,r.a,tro11 pue Surddals lcedrur Ja^ ol pue stu;-:-
1F.u sle.+r.f
'z'B elqeJ ur pauqlno sl loedrur raq8rq ,sluarua,rotu ,iu,-' - ur ftr,ter8
eleJ 1.r"er{ runlurx?ur 3o a8eluac;ad Surlepclec Jo uorleurqtIJoJ peJuelEq e 'rl.:- 'luarua^OU
roJ pasn poqlau ar{J .alnurur "rad sleeq pue slueur
06I aq ppo^^ eler ueaq l€turx"ru s,p1o_real_gg 3-- lq pa,rarqc
1,1lnCJl3 UI9LU -
E 'aldrrr"xa rctr'02,2 uor; a8e ;laql Fuqce4qns
ssaulrJ Jelncse^otpJec utE_: - lpnq,(1aars
,{q paleru4sa eq uel al"r uear{ runurrx"ru
olerJdoJdde a.re satlt^tlce _= _ 3o .{1rsualur
s(l"npr^rpur uy 'a8uer Sururerl aleudo_rdde eq ol sarlr^
ue s€ pe1sa.8Sns sr aleJ ueer{ [rnrurxeru 0JUeLUurol)
sll Jo lua_J rad 66 pue gg uae^ laq aJar{^4.aruos
'(sesrer .,- -
a1e^; aspd ro ueaq aql Surulelurery .poqleu auo
pealsur s1cn1 Fa1 lq8rerls) srelal Suru;,,-
sr Eurrolruoru el"J lreaH ,{lrnqce ue go .,firsua1ur
(1-ro,,,r 3a1 qll.&\ sluerue,\c __ JOJ UOI
eql Suuolruoru Jo sle.rt snorr?A eJ€ eJaqJ
Sururqr-uor) sdnor8 JJJSntu [euortrpp- -
oseS
luarualour aql yo paads ar{l .8ur:. ..
-OJ
6Alrsualur
asrcJaxa alnseaLu I uec MoH :apnlJur .{lrsua1ur Surppnq ;o
'(Suruunr'3ur11e.,n) uorlcarrp iu.
'(quaruaaoru (saeu1 aqt Surpuaq) sp.rr
ytn pue slrl{ ;a11erus) sra^al ragor{s purdrunf
Sursrlqn pue .(3raua ssal Surlraxa ,aced Ja^ .ols ':.
,(1a,r1ssa,rSord e 1e Surnoru ,sluauranoru Furpuaq
daap pue Suq1a,ter1 ,Surdrunf Jo raqunu aql relnJselorpreJ pue llrsuarc.
sstNtiJ tvtntsv^otctvt tol DNtNtwl-LlnfEll
 FITNESS PROFESSIONALS: C RCUITTMINING

for using the Talk Test is provided in Table Rate of Perceived Exention [RPE]
8.3.
Alternatively, Borg (1982) researched an:
@@
ffiuolllrrru
developed the ratio RPE and CR10 categor
scales (6-20 and 0-10). An adaptation of th.
CR10 is outlined in Table 8.4. The sca-.
provides a range of intensity levels from 0-l
An easy-to-remember verbal expression is use _
220 - 30 (ug") = 190 beats per minute to suggest how the intensity of an activitr' -,
(maximum heart rate MHR) l0 per cent of
this maxrmum = l9 bpm perceived by the performer. \A4een the actir-i.
To calculate the training zone, multiply l9 ( l0 per is perceived to be 'strong' (a rating betu,'ee
cent of the MHR) by 5.5 (55 per cent) and 9.0 4-7 on the scale), Borg suggests it shou__
(90 per cent) correspond to an appropriate intensity f,
improving cardiovascular fitness.
55 per cent of this maximum = 104 bpm
(approx.)
(calculation: l0 per cent of maximal heart How accunate ane these
rate x 5.5) melhods?
90 per cent of this maximum = l7l bpm
(approx.)
The accuracy of any of the aforemention=
(calculation: l0 per cent of maximal heart
approaches is questionable. They shou_,
rate x 9.0)
therefore only be used to provide a guideline .
to how hard a person is working. It is perha:
Therefore, the training zone for a 30-yeanold
advisable to use a combination of the methc -
would be between 104 and l7l bpm.They
should worl< between this range in the main
and be constantly vigilant for signs .

workout to improve their cardiovascular fltness. overexertion such as heavy breathing a:-, _

excessive pallor or flushing of the skin.

"i,

Intensity level TalkTest response while performing an exercise Action

Too high lf one or only a few words can be spoken I nrarcr fhe intencit',
immediately
I

Too low lf a number of sentences can be spoken too comfortably lnrrorca i-ho in-fanc,t'r il t;l:t

A nnrnnrr rta lI a mitc breathiessness is aoparenr ar Lhe end of speal<irg Maintain level of llt;l

a rnt tnlc nf <antonrac Inrensrry

i

92
 €6
'pacuarredxa sr ur"d ror{lo it--
pJf,uauJdxJ sr lsJrlJ eql ul ssJutq-;:'
paJuerJadxo are seqlnJrJJrp su[{]ea: l
asrlJexe 8ur:np sJnJlo sseurzz::
Sursrc-raxa elq.^.\ lsol sr uo4eurpJo-or lerru,, - ^t,rr,
llrs
:yr 'rolrop e tlnsu :
alq€shpe sl 1l pue 'paddols aq pFoqs asrt:. .
n
eoursrSJax3 c:_:
ol AJessocau aq tl tr-lblLt.t ua-',,
leurxel leuJtx€N pue Surq
leurxeu_r lsolulv eoq lauarxl Jo su8rs
^ spoqlaur
sdeq;ad s
s" eurlaprr
plnoqs ,{
AAeAL{ AIAA pauorJuau
?' ,n
vvvJ+) /rn"H
'.-
lr,eeq leqmeuo5
3]eJopoN :o; llrsua
plnor{s lr
)eeM ]Ll3l
uaa.rqaq 3
tq8tl l-re1 .i1rnr1ce aq
sr .,firlr1ce
elqee]}ou ]snl lq8rl ,{er-uary1 Pasn sr uor
'0I-0 ruo{
11e 1e Surqlop rl"rs aqJ
{lvrrpe;o l1;sua1u; arll Jo uoq
paaleued oql sqlJ)sep ol uotssaJdxe pqeen {11sua1u;
.iro8elec 6
pue paqrr
lrrrt:rrirtt :ii [:au]
ssrN_LE tv!alsv otclvt !ol fNlNtwlItnluf
F]TNESS PROFESS ONALS: CIRCUITTRAIN NG

:i:iil::'tl:'t:rif
a

i:,,:,iLl.i

Re-warmer: Utilise frequent and onger bursts of more

. Start at a lower intensity and progressively intense activities for fitter participants to make
build to a higher intensity by bending deeperl their heart worl< harde. and challenpe their
jumping, and travelling further and more r:rdiorr:crr rL:r cvstcm
frequently Use jumping movements sparingly with less flt
. Spend longer on Lhis componenl wiLh less ilt persons who have a heavier body weight
groLps +^ -ll^,., f^-
Lo dilow ror d- more progressrve Sperd longer on Lhe whole circuit, possibly
:^--^--^ ^F L.^--+
lt tLt Ed)g ut ltcdt L I--+^
dLc per forming the circuit two to three times
. Spend less Lime on Lhis component with lltter through, with fltler participants.This is
,.,h^ .-^ rhla rn h, ,ilrl ,,n rn denendcnt on the nr rmber o[ circuit stations
P4r LtLtPdt tL) YVr tv 4r g 4utg LU uulru uP LU
^.-!i-i^"^r.
working at a h:gher intensity more rapidly, USEd
Spend comparatively less time on the circuit
Main circuit: and at each rndividual circuit station for less lt
. Use exercises which utilrse the Iarge muscle partrcrpants.
groups to demar d greater volumes of oxygen
and create the desired effect Pulse-lowering: ihrdr
. Alter the stress on the joints by varying circuit . Start :t : h,oh inlencirv :nd nrnorecciiielv
'" r' "b'
ct:f ionc Altern:te 1""'r"b
,r rmnino evcrrice ct:tionc decrease the amount of jumping, travelling anc
with stations that involve knee-bending and/or rlen'h nf hendino mnrrgl-11g115
travelli^g and/or muscular strength and . Snend lnnocr nn lh,c rnmnnncnl rriirh lccc fil
"r"*
^^;,,--^-^
ct tuut dt ILc c^ct Lt)c) participants, allowing rhem a longer tir re to
. Uril,se less frecrrent ard shorter bursts of recover
highenirLens:ty activ lies for less {it participants . Spend less time on this cornponent with {ltter
to enable them to work out safely and participants, who are generally able to recove'
effectively mara nt trrlrlrr

94
s6
eqJ 'Surdurnf tnoqlp{ apls aqt ol lno
l1a1eura11e sFal aqt dals lcedrul eql ra.^ ol oI
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>ll€q ra^{ol aq} yo Surrwolloq pro^€
o1 ur pelpd sallsmu l"ururopq€ aril daay
]uarueAotu
aql tnoq8norqt tueq .{pq8qs s^\oqla aqt daay .
spr"^1,ur ilor saeu>l
aql lal 01 lou ar"J oI"I 'saplu€ aql ra^o pu€
saol aql {1!n au11 ur la^€rl saau{ aql atnsug
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pa>lrolun qurof aaul aql daay
slutod 6urqceo3
JOAOfOJ O]
rang qItM
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o1 euJl]
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}U ssol q]1/
el{l Jo saprs aq? 01 spr€^ lno srure er{l asreu
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 FITNESS PROFESSTONALS: CIRCUtT TRAjNtNG
suppoftrng knee must remain slightly bent
and in line with the ankle. This exercise can
be progressed by adding a jump in_between
each alternate leg lunge (beiomes high_
impact when jumps added). progressing
tl
higher jump and quicker moiement will
increase the intensity considerablv
. controlled fashion and that the
Perform the jumpingjacks at a slightly slower
pace initially to lower intensity Increase the
intensity by travelling the exercise forwards
and backwards to move the resistance of the
body across the force ofgravity
. Increase the intensity further by progressing
to a power jack. Achieve this by slowing
down the jumping out movement and
bending deeper, taking two counts, and
performing two small jumps to draw the legs
back together for two counts
. Add intensity by making the move explosive,
leaping into the air, spreading arms and legs
and landing in a tucked squat position .eady
to explode and jump upwards igain.
Exercise 9.2 Jogging on the spot
Purpose
This is a high impact exercise for cardiovascular
Irtness.
Starting position and instnuctions .
. Starting with the feet positioned slightty
apart, commence jogging on the spot.
Coaching points
. Ensure the heels go down to the floor; this
will maximise movement through the ankles
and will prevent the calf
-ur.l", cramping
(aim for a ball of the foot through to the heel
landing)
96
Land lightly
Keep the knees unlocked and slightly so, h
throughout the movement
Keep the hips facing forwards, the
bac.
a straight and the abdominals pulled in
If the arms are used, ensure thev move in _
elbor,, ,
remain unlocked
If travelling the movement forwards, aim fc:
a heel rhrough to toe action of rhe foot
achleve a more natural running action.
.
Prog nessions/Adaptations
. To lower the impact, march or walk on th.
spot. (NB: it is essential that the feet lanc
lightly to maintain marching as a low_impac.
.
exercise.)
Start at a steadier pace and move through a
smaller and lower range of motion where tht
feet lift only minimally from the floor
. Move a
_at progressively faster pace. anc
through a larger range of motion. Siifting the
resistance of the body higher will inciease
.
the intensity of the movement
Vary the speed of the movement. Tiv slor,.
jogs where instead of moving to a
singie
count, a half time count is usedfor each foo.
strike. Alternatively, speed the movement up
to a sprint pace, or use a combination of slorl.
and fast time, i.e. slow; slow; quick; quick:
slow
Travel the movement (shuttle runs or arounc
the edge of the circuit). Shifting the bodr
weight across the force of gravity in this r,rar
will increase the intensity of the movement.
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 FITNESS PROFESSIONALS: CIRCUIT TRAtNtNG
Coaching points
. Keep the weight-bearing knee joint unlocked
. Take care not to lock the knee as the leg kicks
forwards, sideways or backwards.
. Ensure the heel goes down as the foot lands.
Soften the knee and take care not to let the
knee roll inwards
. Keep the hips facing forwards and avoid
hollowing of the lower back by keeping the
abdominal muscles pulled in tight, the
buttocks tucked under and the chest lifted.
Prog nessions/Ada ptations
. For a low-impact exercise, leave out the hop
(i.e. step and kick). Bend the knee of the
weight-bearing leg to keep some intensity
Start with a smaller hop and a lower kick
Progress to a larger hop and a progressively
higher kick of the leg
Move forwards andlor backwards to shift the
body weight across the force of gravity
Vary the speed of the movement by
performing some slower and quicker kicks
Add variety by kicking the legs to the side of
the body or behind the body
Perform without a jump but lifting the legs
higher to replicate a kick boxing movement.
The body will need to lean slightly to
compensate for the slightly higher
movement of the legs. The abdominals must
remain strong throughout
Perform a variety of front, side and back
kicks together as a kicking sequence, adding
arm punches for further variety.
98
Side shuffles/gallops
Punpose
This is a high-impact travelling exercise f_:
cardiovascular fitness.
Starting position and instnuctions
. Stand with the feet hip-width apart
. Commence a sideways gallop to the right f _:
the desired number of repetitions
. Return to the left with the same movemen.
Coaching points
JJ I
. Keep the knees slightly soft and unlocked,
. Ensure the heel goes down as the foot lands -
take care not to just land on the ball of the fc ,
. Take care not to let the knees roll inwards
. Keep the hips facing forwards and avc-:
hollowing of the lower back
. Keep the abdominal muscles pulled in ti.r:_
the buttocks tucked under, the chest lifi. _
'*r,
and the shoulders back.
D
Prog nessions/Ada ptations
h,- "::::
To lower the impact, walk to the side -l
Start with less travel and progress :
travelling further
Start at a slower pace. Progress by gallopi, - I
with more momentum and pace
Stop before changing direction and return:-,_ l
the gallop to the start position
Add variety by galloping in a circle (right -. _
leads) for the desired number of counts, pir ,
;h il
to lace the back of the room and gallop in .
same direction for further repetitions t _
with the left leg leading. Repeat
Gallop from side to side mimicking a b,
bouncing or high blocking action with :,..
arm for sports such as basketball or netba--
 55
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 FITNESS PROFESSIONALS: CIRCUtTTRA NtNG

Punpose
Cossack kicks
This is a high-impact exercise for cardiovascu,,: ihi
fitness.

'

Star"ting position and instnuctions

. Stand with the feet hip-width apart
. Squat down and kick the right leg our ,:
front. Return from the squat bringing the ,._
in to the start position. Repeat with the l. l
leg kicking
. Repeat this action, squatting and kickj, - >rra
alternate legs out.

Coaching points
. Keep the weight-bearing knee joint unlock=
. Take care not to lock the knees lr,h.-
_

returning from the squat or kicking

. Ensure the heel goes down as the foot lan:,
Soften the knee and take care not to let r_ ,
knee roll inwards
' Keep the hips facing forwards and ar,,-.:
hollowing of the lower back by keeping ,:
abdominal muscles pulled in tight, _, -
buttocks tucked under and the chest liftec

Pnog ressions/Adaptations
. To add impact, jump into squat position l
. Start with a smaller hop and kick to a lor,, - - ll
height
. Progress to a larger squat and a higher i<rc.
. tavel the movement forwards anci .-
backwards I
. Vary the
...llL L i::

speed of the movement :

performing some slower kicks and so:"
quick kicks.

r00
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 FITNESS PROFESSiONALS: CIRCUIT TMINING

Leg curls with biceP curling movements at the elbow or tap th.
curls and hopscotch heel behind the back
. Perform these alternating leg curls for th.
desired number of repetitions.

Coaching points
' Take large but comfortable strides
' Keep the hips facing forwards and avo--
hollorving of the lower back by tightening ti.
abdominal muscles
. Ensure the knee ioint remains unlock=:
when landing
. Ensure the knees move in line with the rc..
and do not roll inwards
. Keep the back straight and the chest lifted
. Keep the movement controlled, smooth a:_:
not jerky
. If impact is added, make sure the heels :
down to cushion the movement.

Pno g nessions/Ada ptations

. Start with a smaller stride and progressir.
increase stride length but ensure the distar: - -
is comfortable and correct alignmenr
maintained
. Move at a progressively quicker pace
Punpose . Bend deeper to promote greater pulse-rais-. -
This exercise will improve
. Tiavel the movement forwards a.'-
cardiovascular
fitness if performed with a deep bend or
backwards. This will add intensity beca*,.
a jump. tlt lll

the body weight is being shifted acr l lirl I

gravity. Progress further by travellin-
Stanting position and instnuctions .
greater distance in each direction
*.
. Perform two or more leg curls to the sa- .
itiliii,,.,,*
Start with the feet hip-width apart
. Step out to the right and transfer the weight
side. This requires slightly greater musc-,:-'
endurance and will vary choreography.
over to the right, kicking the left heel towards
the buttocks
' Step the left leg down and transfer the weight
over to the left leg, kicking the right heel to
the buttocks
. As the legs lift and lower, perform biceps

t02

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F]TNESS PROFESSIONALS: CIRCU TTRA NING

Squats with arm Coaching points

circles (and squat
jumps)
. Squat the legs to a larger range of motion,
only move through a range of motion th.
feels comfortable and achievable
b-
F"
. Keep the hips facing forwards and ar-c-:
hollowing of the lower back by tightening r:,
abdominal muscles
. Avoid locking the knees as the leg straighte.
. Keep the back straight and the chest liftecl
. Ensure the knees move in line with toes ir- ,
over the ankles
. Take care not to squat too deeply - maint"--
a 9O-degree angle at the knees.
in,, ,,,","

Prog ressio ns/Ada ptati ons

. Start with a static squat and leave out the a=
movements
. Start slower and move at a progressir . liiii,,.,,,,,"""ii,

quicker pace
. Add impact by jumping in the air after er =.
fourth bend
. Make the move plyometric (explosive -
jumping into the air after every squat
. Tiavel the movement to the side for -
desired number of repetitions and then tra' .
back.

Punpose ",,,,r,;l liil'i

. .

This exercise will help to improve cardiovascular

fitness.

Stanting position and instnuctions

. Start with the feet hip-width-and-a-half apart.
. Bend and straighten the legs in a rhythmic L

fashion and circle the arms in front of the

body at the same time.

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FITNESS PROFESSIONATS: CIRCUITTRALNING

Move at a progressively quicker tempo

Grapevine
Punpose
This exercise primarily assists with raising the
pulse and warming the muscles. If it is
performed with a greater intensity (bending
deeper or travelling further) or with impact
(hopping through the movement) it can
effeciively be used to improve cardiovascular
fitness.
Stanting position and instnuctions
Bend deeper to add intensitY h
Perform more repetitions in the S&Il':
direction to increase travel and shift r: -
centre of gravity further
Add impact for cardiovascular training :
either hopping through the movement l
jumping at the end
Add a quarter-turn on the jump and repe'
the sequence in a box shaPe
Add a half-turn on the jump and perform i---
left-led grapevine facing the back u a
Repeat in order to return to face forwards
F
'tF'

. Stand with the feet hip-width apart

. Step the left foot out to the left side
. Cross-step the right leg behind the left leg
and further towards the left direction,
creating a small rotation of the body
. Step the left foot out to the left and place the
foot or jump
. The movement can then either be repeated
travelling to the left, or travelling back to the
right leading with the right leg' &-

Coaching points
' Thke a large but comfortable step to the side
' Keep the hips facing forwards and avoid
hollowing of the lower back by tightening the
abdominal muscles
' Keep the knee joints unlocked and do not
allow the knees to roll inwards
. Keep the chest lifted and the body upright h*-
"t--

' If impact is added for cardiovascular tr"

training, make sure the heeis go down to E"
cushion the movement.

Prog nessions/Ada Ptations

. Start with a smaller step and progressively
increase steP stride

r06
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saaul aql al8u€ earSap-06 e
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saPlu" eql ra^o
pue saol g1y,t auq ur a^our saau>l eql aJnsug
1q31e4s lpoq aqt pue >p"q aqt deay
ualq8rerls s8al se saaul aql 8uryco1 pIo^V
salcsntx
Ieunuopqe aq1 Surualq8p lq >lc€q re^\ol aql
;o 8urzr.ro11oq pro^e pue arenbs sdrq aq1 daay
slutod 6urqceo3
'suo11r1ada,r
Jo raqrunu perrsap .ro; leadag .l1a,trso1dxa
rre ar{l olur drunl 'luarua,rour lsnrq1 lenbs
(lsnrql
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"
saadJng
'lpoq raddn eqt uo (lleur8reu)
peol ar{l ra.4lol 01 lceq s8al aleuralle drunf
qsnJql lenDs aleuJallv
'u1e8e
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uorlrsod papuaxa ue ot >lreq s8al qtoq dunf .
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laal ar{l pue roou aql uo spueq eqi qtl. lJels
^
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lsnJql lenbs
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suotlsnJlsut pue uotltsod 6ult.rels -qi ruro;ra
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ra11g lq pauuo;rad aq lpo eroJarar{t p1nor{s q Surure.t1
.{aql ilers;alorluof, l1e4ua1od pue llrsualur
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a,rordurr ol dl",{ [Ir\,\ sasr]rexa esaqJ saodrnq :'rres aql
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FITNESS PROFESS ONALS: CIRCUITTRAINING

jumping phase of the burpee and soften the Coaching points

knees to absorb impact. . Keep the hips square and avoid hollowin.e , h
the lower back by tightening the abdomir-'
muscles
Pnog ressions/Ad a ptations . Keep the back and the body straight ,, "; :
Start with back lunges, progress to double leg . Ensure the knees move in line with the rc.
jumping forwards and backwards. Start and over the ankles
I

tl
slower and move at a progressively faster . Ensure the heels go down after each jump
Dace. . Soften the knees to absorb impact u'h.
Perform the movement with the hands on a landing :,,,
J,.ll
,

n, ll

bench or step initially, progressively . Thke care not to lock the knees.
lowering the movement to the floor.
Progress steadily to burpees only when the
other exercises can be executed safely. Pnog nessions/Ada ptations
. Start with smaller jumps forwards a:-',
backwards
Continuous broad . Move at a progressively quicker pace a:
jumps and jumps jump further
forward and back . Perform the exercises on a gymnastics ma.
add intensity.
Punpose
These exercises will help to improve
cardiovascular fitness. They are all very high-
intensity and should therefore only be perforrned
by fitter participants who can maintain accurate
exercise technique.

..l ,ll
Stanting position and instnuctions
Broad jumps
. Start with the feet hip-width apart
. Jr-p forwards as far as you can, recover and
jump forwards again.

Forwands and back jumps

. As above, but jump forwards a smaller
distance and perform a recovery jump back
to the start position.

Repeat either of the above exercises for the

desired number of repetitions.

t08
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S:S ]I]X] SS]NIII E\IN]SVAOICIV]
FITNESS PROFESSIONA[S: CIRCU TTRAINING

Step the right leg back down to the floor ar--

e"tii tt.p,l
V-step/Turn step bring the left leg back down to meet it
Tap to change to a left leg lead when desire:
b
V-step [b]
. Step the feet out wide to each edge of t:-
step, right foot to right edge and left foot .

left edge
. Step the feet back down to the floor, h::
width apart (right foot then left foot)
. Tap to change to a left leg lead.

-l-,
rur,^^rrDuEPtuJ
^+^^ f ^ l

' As V-step, but turn the body in the directr,

of the movement.

Coaching points
. Keep the knee joints unlocked
. Keep the back straight and the abdomin.
pulled in
. Keep the hips facing forwards and fu.,
extend the hip and knee
. Place the whole foot on the step and :,.
close to the steo
. Keeo the knees in line with the toes. Ta..
care not to let the knees roll inwards
ff
'.h
r^ f..6 nlnhtl
[turn to lace left] . Turn step only: turn the body prior to plac,- -
the foot on the step to avoid strain on -. '
Punpose knee.
These exercises can be used to improve
cardiovascu-[ar fitness.
Prog nessi o ns/Ada ptati ons
. Start with slow time movement
Stanting position . Progress by working to normal time
. Stand with both feet hip-width apart.
. Progress further by making each movem.
a run up onto the step
. Use different arm lines to add variety
Basic step [a] . Jr-p and hold the legs in the V-step posr.- -

. Step the right leg onto the step and bring the (two counts) and step down to incre",-
left leg up to meet it impact and intensity.

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FITNESS PROFESS ONALS: C RCU]TTRA NING

. Keep the knees in line with the toes. Take

care not to let the knees roll inwards.

Pno g nessions/Ada ptati ons

. Start with slow time movement; progress by
working to normal time
Use different arm lines to add variety
Perform a combination of the movements to
challenge motor skills
. Tiavel the movement to the side of the step
or bench
Repeat the move for a specified number of
counts each side to increase muscular
endurance
To add impact, jump up once the foot is
placed on the step.

t!?"
i&"
,1F..

J[ '
ins"

4[a.. lx]"'

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 F TNESS PROFESSIONATS: CIRCUITTM NtNG

Push through the thigh, and lift the body ba

Power squats onto the step and into the starting position
Repeat, moving to the other side.

Coaching points
. Squat the legs to a comfortable range of mor
. Ensure the knees move in line with the L -

and over the ankles

' Do not let the knees roll inwards
. Keep the hips facing forwards and ar .
lf
ID
rrl-r
hollowing the lower back
. Avoid locking the knees as the leg straighr..
' Keep the abdominals pulled in
. The whole foot should be on the steo.

Prog nessio ns/Ada ptations

. Start with a smaller and slower movemen.
. Move at a progressively quicker pace a

F-
make the movement larger
. Perform more repetitions on each side
increase muscular endurance
. Add a movement of the upper body ?:
weights, if fitness allows), i.e. a biceps cur-
shoulder press
. Add a leg raise, leg curl or knee lift '-
between each squat.
NB: this exercise can be performed on the floor
without a step. NB: these exercises can be used throughour -.,-
warm-up to introduce participants E,-
Punpose
movement patterns used in the main ses,\r -
and to assist with mobility.
r
E
IG,

This exercise will elevate and maintain the

heart rate.

Stanting position and instnuctions

. Stand on top of the step
. Step one leg out to the side in a squatting
position. The other leg should stay in contact
with the step

|4
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S]SI]I]X] SS]NIII IV.lN]SVAOICIV]
 CIRCUITTRAINING FCR MUSCULAR
STRENGTH AND ENDURANCE

Some circuit training programmes are designed
specifically to train only muscular strength and
endurance. This chapter provides guidelines for
structuring a muscular strength and endurance
circuit. For a detailed outline of why muscular
strength and endurance are important in
general fitness please refer to Chapter 1.
What type of muscle wonk is
m.ost app-ropniate?
Activities that require the specific muscles and
muscle groups to contract and work through a
(isotonic movements) are most effectir.
Exercises that require the muscleto contra:'
through a smaller range of motion or tho..
which require the muscle to contract witho--
the muscle lengthening and shortenir. -
(isometric contractions) are less effective. Som.
of the advantages and disadvantages of the.-
two types of muscle work are outlined r
Thble 10.2.
u

full range of motion, shortening and lengthening

Warm-up mobilry a'rd pulse-rais ng activities

nrcn2T2torv ctrcl rhes
re-wArrya srerific 16 1\p rirlir tn he ncr{ormo|. AIIOW time tO ,ntrOd_C:
orcuit exercises as necessary

Main circuit cnerifir pverricec i:rocrino :ll m:inr mr rsrle ornr rnq tn :rhieve ,a h:l:nce^
whole body approach, wilh or w'thout equipment (see Chaoter | | fc
^.,--^t^
g^4r rrPrg ^.,^--i-^-\
g Er Lr)g)/

Cool-down cool ng cown exercises, These exercises .nay acLually need to re-warm rl-:
body prior to stretching
nnct. 'nrnrlnr rt qfrelrhec linr rrc nn nf rierrclnnmcnl:l strcrrhes rnr ll imnro, .

flexibility)
relaxation activities (optional)
remobrlise

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FITNESS PROFESSIONALS: C RCUIT TRAINING

Muscle name Anatomical

Position
Joints crossed Prime
action when
Exercise
t
contracting
concentrically

Gastrocnemius Calf muscle Knee and ankle Plantarllexion - Calf raise (l I .2'1

r" ' b the tnc nr

nnintrno
rising onto the ball of
the foot

Soleus Calf muscle Ankle As above - with Calf raises (11.2-

knee bent but with knee be-

Tibialis anterior Front of shin Ankle Dorsiflexion of the Tnetannino/lll

'b \' _

bone ankle -
lifting the toe
up towards the knee
with the heel on
the floor

H: mctrinos R:rk ofthe

_ -- thioh
b' Knee and hip Flexion of the kr^ee Hamstring cu-ls
liftingthe heel (ll.l6)
towards the buttocks

Quadriceps Front of the thigh Knee and hip Extension of the Back squat (l l,-:
knee - straightening Dr rmhhell lr Lnoe

the knee (r r 2s)

Dead-lift (l 1.22

Gluteusmaximus Buttock rr rP Exlension of the hip - Rc:r

' '-* leo
-b
raisec
.- ".-'

lifting the leg out straight Dead-lift (11.22

behind the body Dr rmhhell lrrnoe
" b-
-" ---
(r r.2s)

lliopsoas (hip Front of hip Hip Flexion of the hip - Knee lifts (6.6)
flexor) lifting the l<nee to the
chest

Abductors Outside of hip Hip .Ahir rrtinn af the lco Sidp

" '-
leo
-b
r:iccs
*'-'

and thigh +-l,i^^ +l^^ l^^ ^,,+L +^

L4N I r:3 Lr rs rs5 vu LU
+hc <ide nfthe hadv

Adductors lnside thigh Hip Adrlr rrtinn nf +ha hin Side lying inner
t:Lino
'*'b'-
thc leo rrrocq
-b*---- thigh raises
the front ofthe body SLrnine lvino lps
-"T-lO-e
scissors

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F TNESS PROFESSIONALS: CIRCUIT TRAINING

Trirenc B;ck ofrhe r.nner F'bow and Extension of the Precc-r rnc 1ll I
a[m shoulder elbow - straightening Triccnc
'' '.---- dins
- T-
(l l,3s (a))
the elbow b' trirens
I vino
.-/ --T-
ovtancinn /ll \:
Rehind ncrL nr-.
1t | ?o\
Trircns l<irV6,ae -
/| 9\

NB: (1) this table has been adapted ftom The Complete Guide to Exercise in Water. Lawrence (A&C Black: 2004) a'
designed to simplify the actions of the major muscles. More detailed and descriptive analysis of muscular work
be found in the references on page 2tl3; (2) exercises named in the fifth column of Table 10.3 will bring about :
concentric (lifting phase of the movement) and eccentric (lowering phase) muscle contractions (isotonic muscle r'

To
'' imorove
t -'' rrrrsc,rlar erdrrrance. nerlor.n more Make the circuit harder by:
reoetit,or
'-T.-"' " s of the exe'cise. To imnrove 'rruscu ;l . increasing the number of stations, so that n^:
slrenoth.
"'- b' add furthe^ req sLance to 'novemenL. nuscles can be worked or a var'ety orexerc :
for Lhe sa.ne 'ruscle group ca- be ,ncl-dec
Add "-
'- hv
ctanre
req '/' . working the sare muscle/mJscle group 'r-:
. inrre:sino
.b fhe r:nop
_..- .*. o_ ^r 'ro|ol- t(e.9.
_t ^^+t^^ -i^- a^ srep
- - ustng ^r^ th:n nnre
Lr Lr I vr rLU 1mr rl+inla cotc\
\t ttu,LtPtt )ULJ/
to incline abdominal curls/sit-ups) increasing the number of circuits
. decreasino the cneed nf tl^e cve-rice to o t:linp decreasrnp the -esr lire between stattons. --
lour counts to 'rft and 'our counts to lowe) wilr he denendcnt on the fltness level o[ ---
. ''o rie
increas ne - - leverase
-'- "b- /e.p.
\-b extend ne r1e arns ^-^,,^
5r uuP dr u ,h^
-^,.1 L rs i^+^^-:r., ^f {L.^
rLrLEr r>rL/ ur ^.,^--l-^
Lr rs s^cr
l-- -
L'>E u-
overthe head with arms at the side of the ears nerfnrmed I nnocr rcst iL tm6 ts I tdl
-.',
h^ ttscuq
us ^^^;- _-
H"' '" "
to pe'{orm an abdominal curlisit-up) -hp cya^-iq6q :-o ct.crml-[ 35g1,
. adding external resistance using bands, bar bells, supeeserting specif c muscle groups - e,g, a tr -:-
dumbbells, ankle weights, or partner work. exercise follows a hir-ens exerc se, and a ce :
_*" '/ ball exercises can be included to
f\-Stabllitv exercise follows a latissimus dorsi exercise
all^^.-
.h arrgr h. dt'^.- anrl nrnrrrdc suu
arjdi+,nn:l e,g, work;ng the sar-re ru:
LI r5g U4 tLg L vt ,dl giant sedtng -
resrstance for core muscles. Exercises are listed at 5r wuP +:^ ' vvt''rh differenr exer::--
Lwr r>cLuL vEl/
the end of this section.) /nrc<c-r rnc rheq {l.zcc ;n.l henrh nrccc\

NB: whether strength or endurance are improved will be dependent on the number of repetitions one i. ,
to perform. Lower repetition ranges (1-10) will primarily improve strength. Higher repetition ranges .l--
will primarily improve endurance. Mid-repetition ranges (10-15) will improve both to some degree, anc
recommended for general muscular fitness.

120
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 FITNESS PROFESSIONALS: CIRCUtTTRAtNtNG
. Lift as far as is comfortable, but without
lifting the lower back off the
. Reverse the movement underfloorcontrol.
Coaching points
. Tighten the abdominal muscles
. Initiate the movement by contracting
abdominals and lifting the shoulders
. Take care not to exceJsively hollow or flatten
the spine
. Keep the neck relaxed and look forwards,
following the movement of the rest of the
spine
. Control the movement upwards and
downwards
. If the hands are placed at the sides of the
head, support the head without,pulling'.
Pnog nessions/Ada ptations
. Start with the shorter leverage
positions
explained above and progress to the longer
leverage positions
. Start with a regular pace of movement and
progressively decrease the speed. For
example, take two counts to liit and two
counts to lower.
. Perform more repetitions to increase
muscular endurance
' External resistance can be placed across the
chest to challenge musculaistrength
Lift the legs in the air and cross the ankles
crunch) for variation
A gy- ball can be used to support the lower
legs. This will demand greateiiore stability
A full sit-up can be performed. However, this
will involve working the hip flexor muscle,
and great care should be taken not to allow
the back to hollow and hyper-extend.
122
Reverse curls
Punpose
This exercise will work the muscles at the i: -
of the trunk (rectus abdominis).
the
Starting position and instnuctior:
. Lie on the back
. Lift the knees towards the chest so thar ,--.
are in line with the belly button
. Keep the knees slightly benr or extend
legs, whichever is most comfortable
, Tilt the pelvis to lift the buttocks from .-
floor so that the knees travel closer torr,,- -
the chest.
Coaching points
. Initiate the movement from the abdomrn.
. Pull the abdominals in tight
. Take care not to swing the legs
. Take care not to hollow the lower back rr
- _
returning the movement
. Do not allow the legs to travel too far a-, _
from the central line of the body. This , .
place too much stress on the back.
-.rI
Pro g nessions/Ada ptations
. Perform the exercise at a slower pace so -:.
\4
the muscles have lo contract and work
longer
. As a variation, twist the legs towards the r -.:
shoulder and then the lefi shoulder to r, -
the oblique muscles
. Combine the exercise with a curl-up ::,
Exercise 11.1) to increase motor skilis
muscle work involved
-:
. Yary the speed of the exercise, alterna,:-
slow and quick repetitions.
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S]SI]I]X] SS]NIIJ ]]NWNCN] CNV N.LDN]EIS IWN]SNA
I
 FITNESS PROFESSIONALS: CtRCUtT
TMINING

Pno g nessions/Ada ptations

Triceps dips
Punpose
This exercise will work the muscles at the back
of the upper arms (triceps).
Stanting position and instnuctions
. Sit on the floor with the knees bent and
the
feet flat on the floor
. partner work needs to be conducted w.it,,
Position the hands about 12 inches behind
the buttocks, facing the body
' Bend and straighten the *lbo*, to lift and
lower the body weight
. the movement.
Perform for the desired number of repetitions.
. ticeps kickbacks without weishts will
:
hra
easier for less fit persons or those with a rr:
injury (see Exercise 11.9)
. Start with the buttocks on the floor a_
progressively add resistance to the movern=
by (u)
liftilg the buttocks, (b) extending ._
legs and (c) performing from a bench to
m,_
through a greater range of motion
. Perform the exercise-at a slo*e, pace so .-_
the muscles have to contract and work
longer
. Vu.y the speed of the exercise, combn
-
iil
E'
-
slower and quicker movements S-
. k.f:.-T through different ranges of moric-
i.e. halfway up and doltm, all the way up
ar-:
halfway down, up again and all ih" ,r.
down. and all the way up and down
. Combine with a knee extension to ac:
.
variation (ensure both legs receive equal wor..
Use a partner to press on the shoulders r.
add further resistance to the movement (NB
great care)
. Perform with the feet and arms raised ol
different benches to add further resistance rc

Coaching points
Raise and lower the body under control
Keep the abdominals pr,il"d in tight and take
care not ro hollow the back
Ensure the elbows extend fully as the bodv is
Iifted up, but do not lock the Llbows
If the buttocks are lifted off the floor, ensure
the body is fixed and only the elbows move
lithe legs are extended, rake care not to lock
the knee joint
On the bench, check that the elbows bend
and the body lowers to a comfortable ranc,e
of motion.

t24
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spueq arll qlt,ry\ ruroyrad ,uorlerJe^ E sV aJu€JSrseJ eril esrurxEru ol sla-_--
a,rrsoldxa
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_
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Ieurou
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Jo paads aql fter1 . slurod 6uru:=--
uorlrsod raprer{ e .,fi1 ,pa,targce eq ueJ
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-
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_
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JUATUaAOTU
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a^oqe palerlsnllr uorlrsod aqt u: _::
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FITNESS PROFESSIONALS: CIRCU TTRAINING

body weight. Ensure that the arms are :,.

Back extension used to push the body up from the floor
Progressively add resistance by placing :, .
hands on (a) the buttocks, (b) at the side
the head and (.) extending the ari
(Superman) in line with the rest of the spi:-.
Perform the exercise at a slower pace so I:-:
the muscle has to contract for a longer pe1- - ,
of time
Combine wil.h prone flyes (Exercise 1l.l
add variety for persons with greater mc .. -
skills
Add a small rotation at the top of the lit .

alternate right and left sides. Care must :'

taken to keep this movement under con:-
Punpose and execute with safe and effecir' ' s," -,",:

This exercise will work the muscles that run techniaue.

along the length of the spine, the erector spinae. l

-*
Starting position and instnuctions ;riii,ii,,ir

. Lie face down on the floor

. Place the hands either at the side of the head
or on the buttocks
Pull the abdominals in tight to fix the spine
Raise the chest up from the floor and lower
under control.

Coaching points
. Keep the neck in line with the rest of the ail. ll ,,

spine
. Keep the abdominals pulled in tight and take
care not to hollow the back
. Lift to a comfortable height
. Control the movement and breathe
comfortably throughout.

P no g ress i on s/Ad a ptati on s

. To make the exercise easier, perform with
the hands resting on the floor in front of the
body and use them to support some of the

126
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-
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papualxa slure arl] pu? apIS aql 01 lno surr€ 'snrzaderl aql '1ceq eqt J,- -': : -
(q) ro '1uaq s.4\oqle aql pue epls aql o] tno eql ul salJsnur aql >lJo^ III.^,\ asilli:--
surre (e) :e8era.tal aql Surpualxe .{q ssar8or4 " -trTT:
dDU-- -
aced puuou rnoJ pue atull alqnop -,--rl ia
ols o,^a.1
'3'a 'asrcrexe er{l Jo paads aql _ _!1LU
^ f"f . '--- )Trl
_1'
rabuol :.
JoJ >lro^{ pue l3"4uof, 01 e^"q sellsnu aql
l"ql os af,"ct ra^\ols e 1" esllJaxe aql urJoJred _ -J .Ial
_ '- T :i
;aqlaSol sepelq raplnoqs aql Sutzeenbs 'roog - ! t '_
aql ruor; dn srappoqs oqt U11 lpua8 pue
'--J --=-
s>llo]]nq aql Jo sapls eql tr" roolJ erll uo spu"q
aq1 ql]^\ 1;e1s 'rarsea aslJrexe aql e>l?lu oI . _ --s al
."--...-. -a-
suorleld epV/suolssoJ 6oJd _: tli.
_ _1
::-
'aurds ,-, : -:t:et
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aril spr"^ .ol uollnq -- -L1
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^IIeq _ ::: s-
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S-SI]I]X] SS]NIIJ ]]NVlNCN] CNV HIDN]ITS IV|'fSNA
 FITNESS PROFESSIONALS: CtRCUtT TMINtNG

Keep the abdominals pulled in tight

Single-arm rowing Ensure the elbow does not lock as ::
dumbbell lowers back down
hE
Take care not to twist the back or shoulde_ ,

Keep the shoulders square.

Pno g nessions/Ada ptations

. Perform without the weight to rehearse ._-
movement
Perform the exercise at a slower pace
Vary the pace, for example t*o ilo* dou: -

time lifts and four normal pace lifts

Combine with 'triceps kickbacks' . -

Exercise 11.9) to add variety for persons r,..

Purpose greater motor skills
This exercise will work the muscles at the back, ljse resistance bands.
the latissimus dorsi, and the muscles at the front lll

of the upper arm, the biceps.

:,. .. -*.
Stanting position and instructions -l il rtll'

. Position the dumbbell at the side of the

bench
. Place one knee and one hand on the bench
)

with the other foot level with the knee and

forming a triangular base of support
.
5""p the weight-bearing knee slightly bent
. Bend the knee further and extend the arm to
reach for the dumbbell
. Straighten the leg to lift the dumbbell into
position
. Draw the dumbbell towards the armoit.
keeping the dumbbell close to the body
. Lower the dumbbell back down so that the
arm is extended
' Repeat for the desired number of repetitions
. Perlorm using the other arm.

Coaching points
. Keep the back straight and look forwards
throughout the movement

128
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suorlrledarJo raqrunu paJrsap aql ro-+ -:- I
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.uorlrsocl sql ploH :
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_
ITaqqunp rLI) r, :
01 urr" aql puaxa pue rarilrnJ eoul eL_ : _ .
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er{i Jo aprs aqt l€ llaqqunP aqr
'qq8ra.n Jo pealsur spyeq aJuelsrsar asll
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asrJJaxg aas) a,ror cu-re a18urs qlr_A\ eurquoC .
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aurquor) esnraxa eql go paads aqt ften
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eced
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aql ?noq8norql arenbs srappor{s aql deay - -{t esr"ar{ar
lurof aql Surpualxa-radlq S
o
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S]SI]I]X] SS]NTII ]]NVl'CN] CNV HTIN]IIS I\IN]SNA
FITNESS PROFESSIONALS: CIRCU TTRA NING

Coaching points
The plank . Ensure a neutral pelvic alignmen,
maintained throughout.

Prog nessio ns/Ada ptations

Level 2
. A progression of this is to raise the bodr-
the front of the thighs and elbows (placr:
the sides of the rib cage) but only onc. -

abdominals are in a fixed position. Bre.-"

as above

Level 3
NB: this photo shows the hardest version of 'the
. A further progression is to raise the L .
plank', Level 3. onto the elbows and toes but only once .-
fixed abdominal position is achieved -
body should be held in a straight po::.
Punpose with the shoulders relaxed and awar' -- -
This exercise will work the muscles responsible the ears (not hunched). Breathe as ubor . .
for maintaining core stability of the pelvic ensure the abdominals remain contracte _
region, the transversus abdominis and pelvic
floor muscles.

Stanting position and instructions

Level 1
. Lie face down on the floor, keeping the pubic
and pelvic bones level and in contact with
;,." .,.,...:
",,,,,.. :

the floor. Rest the forehead on the back of

the hands
Take a breath in
Breathe out, pulling in the belly button
(umbilicus) towards the spine and at the -:lllllrill,t"'
same time drawing up the pelvic floor
muscles between the legs (imagine you are
trying to stop the flow of urine)
Hold this fixed abdominal position for
between five and 10 secs, breathing normally
Release and repeat.

t30
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uoqrsod I"Jluec eqt o_ __
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prlJolun seJul aql Pup .--
,{poq aqt lrede qlpr.tr-drq laa; aqt r{r: -"
'pu"q af,uElsrsat re8uoJJs ro sllaqqump suotlcnJlsut pue uolllsod 6u:_=::
rarlear{ Sursn lq pegq atruelsrsar
" arll eseeJJul
.
luaulubrle
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.SunuroSred lq ssarSord pue
Uel o1 lq8rr ruol;
luaurelour Surpuaq aq1 Furleurall" lq 1rE]S
alq"lroJtuof, sr s€ reJ
se .,(po lnq 'uonoru yo e8uer ra8rel ,{pq8rls
e o1 ssarSord pue puaq rallerus e qlr. lr"ls
^
aql dola,rap or s1q'ra.^.t ,""ur#tl;Tr"J .
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spre_^{>lJeq ro spJ€^rJoJ :-_-t aJuo ll
. IIor lou seop
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eprs aql o1 Surpuaq aroJaq dn
Utt
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pro^€ pue spr€^{roJ Surcey sdrq aq1 daay -ro lpoq e
alqepoJruoJ sr s€ ralo rey se lpo puag
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'suorlrlada-r
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l
S]SI]I]X] SS]NIIJ ]]NVENCN] CNV HI?N:IIS IWN]SNA
 FITNESS PROFESSTONALS: CIRCUtTTMtNING

Seated row Pnogressions/Adaptations

. Use a lighter strength band initially
a,_:
progress to using a stronger band
. Perform on fixed resistance weight train:.
-
equipment
. Perform with a squeeze of the shoulc.,
blades to work the trapezius.

uLihr dl

Punpose
This exercise will strengthen the muscles
at the
front of the upper arm and at the side of
the
oack (biceps and latissimus dorsi).

Starting position and instructions

. Take up a seated position on a mat with
less
straighr and a slig^ht bend in the knee
' Jtrup a rubber resistance band around the
feet, holding on to each end with the
hands
. Leading with the elbow and keeping the
arms close to the body, pull the hands'back
towards the body. Return to extended
arm
position and repeat.

Coaching points
. K""p the chest lifted, the back straight
and
the knees unlocked
. The elbows lead the movement and remaln
close to the bodv
. Sit up straight #ith the back in an upright
position
' Maintain a strong, firm wrist position
throughout.

132
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su
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luall.'.
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'lqbI€rls spueq Jr.lr L: -
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luerue^our aql lorluoc suorteldepv/suotssa- : : - -
slutod 6urqceo3
'srure eql Jo ]uaue^ou eqt IC -_ _
'leadag
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sqSryt aql spre.&\ol u^rop
slurod 6urLt:=:-
pu" spr€^ ur surr? aql .^.\erp 's,troq1a aql ul
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'pue spueq af,ue1srsal ar{l Jo spue aql dserg . 'l:: -:
spre^ roJ lpq8qs Furueal pu" saaul roolJ arll ol tuaql uJnler uer{l ,:. ,
tyos !:ede qlpr^\-raplnoqs leeJ qll^{ puels arp ra^o :aq1a3o1 laaru laql Illun sul-^: : .
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.
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suorlsnJlsur pue uotltsod 6ur1te15 suorlsnJlsur pue uotltsod 6ur:- =::
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S]S]]I]X] SS]NI]I ]]NVlNCN] CNV HI'N]ITS I\IN]SNA
 FITNESS PROFESSIONALS: CIRCUIT TRAINtNG

Coaching points
Triceps press/
. ,h
extension Ensure a slight bend is maintained at r, qnr.
elbow when full extension is achieved
. Keep the abdominals tight and the ch=
lifted
. If standing, bend the knees slightly and ad, :
a shoulder-width foot stance
' Look forwards.

Pro g r^essi o n s/Ad a ptatio n s

. Start without a weight
. Progressively lift heavier weights
. Perform with an exercise band by hold:' -
one end of the band in each hand (beh-_:
the back). Keeping the lower arm still, o::
move the top arm - extend before lowen: _

u, r ,il

Punpose
This exercise will strengthen the muscles at the
back of the upper arms (triceps).

Stanting position and instnuctions

. Adopt either a seated or standing position
. Use either a resistance band or dumbbell
held above the head
. Bending at the elbow, lower the resistance
oown
. When full flexion has been achieved, return
the resistance back to the start position above
the head.

134

l
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paurl elu"lsrsal ar{l es€r_
,{ya,trssarSord pue
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" lnoqlr^\
suorleldepV/suolssa J e : - :
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lJ"luol ur s8al "radd: - , ,
aql >llol tr.uop pue sluaura^oru ar{t ' _..
'EqFIa^ rerleaq lla,rrssarSord gr1 arnlsod Furruopqe paxg € ui:_, -
lq8ra,rt e lnoqlr.4 lrels slutod 6urq:=:-
suorleld epv/su olssoJ 6oJd
'roou aql LlllM r;'--
ur s8al raddn aql Surdeal al1q.^ ruoloc ; --
spr"^ .o1 lq8ra,,r.t eql IJnf, pue saau>l aqt : .
pauq lseqr aqr pu€ rl1tX"T,",ru"rt:lr:']::9 --
rool; aql o1 lalered urqJ aqt pu" laal eql uaa^ .leq ilaqqunp E ; . ,
leur € uo u^4op eJE- --
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-
:urJ3,^A.OI
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'.-uo 'ypls
d5r,JU _
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pue l1,,no1s srea aql spre^\ol dn s.rappoqs ::rrploq l
eql SnrqsTasrer pue lq8rerls srure aq1 daay .
(taal aI{} rapun parncas) spueq
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usoe qlpr.4.\-raPlnoqs laal r{ll.^ puels
suorlcnJlsut pue uotltsod 6urt.rels
' (snrzaderi)
lceq raddn . rop" pue ]
aql Jo salf,snru aq1 uaq8ua4s IIr^ esrJraxa srr{J
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pa^a
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'::':i::
S:Si]E]X] SS]NII! ]]NVlNCN] CNV H-LDN]E tS I\.IN]S'IA
 FITNESS PROFESSIONALS: CIRCU TTRAINING

Pull the arms towards the chest, leading r''::-

Bent forward rowing the elbows h
Lower under control and reoeat.
f,l!t

Coaching points
. Keep the chest lifted and look forwards
. Keep the head and spine in line
. Maintain good core stability by pulling in :-
abdominals
. Keep the wrists fixed throughout.
dT
HT
Pnog nessions/Ada ptations
.
;B;,
Start without weights and lift progressir =.
heavier weights I'
. As an adaptation, perform a single arm r
with one hand supported on the thigh c -
arm at a time). 11

:.,,, -*

Punpose
This exercise will strengthen the muscles at the
sides of the back and front of the upper arms,
the latissimus dorsi and biceos.

Stanting position and instnuctions

. Stand with feet hip-width apart and knees
bent
. Take hold of a pair of dumbbells and lean
forwards slightly at the hip (no more than 45
degrees) ":
. Start with the arms fully extended (straight)
with just a slight bend in the elbows

t36
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3e1 pue uorlJe rure aql Surru,roy:ad i: _.
suotleldepv/suotsse_ : : - _
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1r{8raq alq€FoJruor E _ -
>lJeq eqt ot to-: :_--
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pu" lq34 ur palpd sleunuopq" aq- '-. _ .
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slulod 6uru::: -
.3a1
pue rure raqlo aql qlp\ t:_ _:
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"
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S]SI]I]X] SS]NLII ]f NWNCN] CNV 11?N]I-LS E\.IN]SNA
 FITNESS PROFESSIONALS: CIRCUtT TMINtNG

Rotator cuff
Starting position and instnuctior :
Exbennal notation
. Adopt an upright body position j :

maintain core stability of the pelvis

. Take hold of a resistance band, one en:
each hand
. Keep a right angle at each elbow joinr :.- r

the upper arm locked into the siJe or .-

body at the start of the movement
. Turn (rotate) both arms outwards frorn
shoulder joints, pulling the resistance b.- :

outwards. Slowly return to the start posi:: -

Intennal rotation
. Secure the resistance band to the r,r,ai-
similar (if comfortable, hold the band in e. .

hand behind the back, keeping the elbor.,, -

to the sides)
, Start with the arm fully rotated outrr a:,
take hold olthe resistance band. then pul- -
arm inwards. Maintain a fixed el:
position and rotate the arm towards _-
centre line of the body
' Repeat with the other arm.

Coaching points
. Keep a right angle at each elbow joint
=
the upper arm locked into rhe siJe ol -
body throughout the movement
. Maintain an upright posture
. Make sure the knees are unlocked.

Pnog nessions/Ada ptations

. Start without a resistance band
. Use progressively stronger resistance ba. _
Punpose to intensify the movement. i;

This exercise will strengthen the interrral and

extemal rotator cuff muscles (teres major and
minor, infraspinatus, supraspinatus and lr; ,i -'l
subscapulans).

r38
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req aql Jo spre^ JoJ r€J ool Ia^Erl seau>l ar{l
lel l(uop puE spr"^4]r€q slloDnq aql qsnd
>ll"q aql ,A.\olloq 01 lou ar€f, aI"I rorlrsod pe
ur pa11nd sleuruopqe :uEq aJuels
pue lq8rerls sr ll€q eql leql ernsug .ll ruo{ sp
slurod 6urqceo3 lu
.+ Jo aprs
:-:e lurof ,r,r
'sraplnoqs eql qll.4^ lualuanour
aql Surpeal pu€ sdlq pue seeu>l er{l _. Pua auo
Surualq8rerls lq roog aql ruo{ req orll Ur.I SI^
req eql go drr8 puer{re^o : -]E uollrso
u€ e>1"tr pue sdrq pu€ saaul aql l" puag .
Ilaqreq
eql o1 Ierluatr pauorlrsod sr Apoq aql arnsug suotlcnJl
S]SI]I]X] SS]NT I ]f NWNCN] CNV HLIN]IrS I\'lN]SNA
 F|TNESS PROF=ESS ONALS: CIRCUITTRA NING

. Keep a firm grip of the bar with the thurr.:

Upright row G:rcir
tucked under
Raise the bar towards the chin, keeping t:.-
lr ra
bar close to the body
Lower the bar under control
Repeat for the desired number of repetitio::-

Coaching points
. Keep the bar close to the body
. Keep the abdominals pulled in tight a. :
avoid hollowing the lower back on r---:
downward phase
. Keep the movement controlled
al
. Tuck the bottom under and keep the kne.,
]
unlocked
. Lead the movement with the elbows, lifri: -
them as high as possible (up to the chin).

Pnog ressions/Ada ptations

. Perform without a weight to rehearse t:.-
movement
. Perform with a lighter barbell a.-. _

progressively add resistance

Punpose
This exercise will work the muscles at the front
of the shoulders (anterior deltoid), the front of
the upper arms (biceps and brachialis), and the
top of the back (trapezius).
. Perform at a slower pace so that the musc-=
have to contract and work for longer
. Combine with a deadlift to perform parr
'the clean'.
N.B. A wider grip can be adopted for thc,,
people with low levels of shoulder mobi-:
and/or rotator cuff problems. The bar can a-.
be lifted to a lower height.

Stanting position and instructions

. Dead-lift the barbell to the thighs using an
overhand grip
. Widen the foot stance to hip-width and a half
apart
. Nurro* the bar grip to double-thumb-width
apart

t40

I
 tvl
ueelf, eql yo ired s€ asr"aqel p:-:
rololu es€erJur ol tq8gdn ue qll\\ --:_
:a1se;,{laarssarSord a^olu pu" l1.rto1s pelg ^.\or
pueqTador aq1 uaqfual yo ged u'ro;-red ol Uq-p"ep e qlp\ aL.r_
.,(1a,trssar3o-rd pu€ edoJ ralroqs e qll,^{ lJels ra8uo1 roJ >Jro^^ pue lJeJluoJ _: :
1q8ra,l,r er{J es"eJf, ur sJIJSnur aql lelll os ared remols e re l_. .
lla,rrssarSord pue 1q8ra,n eJueJSrsar ppE l1a_rr:r:_:
" lnoqlr^\ lJ€lS .
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ar{l asrear{er o1 lq8reanr e lnoqlr,r\ L*
.arnlsod
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req
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]srrm _.Trqou]
aq1 3u1sn Iorluoc repun punore r"q eql
iloU 'pello4uoJ pue qlootus luaura^otrr au- ,
-. t)ril ro
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IIor
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t:
pa>lcopn qurof aaul JL-- r:. *
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_E IIac
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e Sursn punore req aql 1o11 .1g8ra,tt e er1 slulod 6urq:=:* -t asJear
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req ilerus e ol uo ploq ,arur1 arues aq? lV 'suoi_: r _
Jo Jeqrunu parrsap aql roJ LL_ .-
se q'q se 3q1 rro l,.myt';:5lij1# , UIr{J
'oorr Io4uoJ repun u^\op :=
saeu>l eril ut pueq lq811s e Fururelureru _:]Jrl .s.\\
'1rede qtpl,u-drq laal aql Hllznr pu€ts aqr Buru{ 'rear aqr," ;fiU":,T#".' '.'
-=-uI eql
suotlcnJlsut pue uolllsod 6ur1"re15 llus rEq aq.
ue Fursn sqsqr eql or ,,"0*oo$ro,;rtt-_
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eqt pu" (roualue slplqp) suqs aqt
Jo tuo{ suorlcnJlsut pue uolltsod 6u,:-::,: i? lq8r
eq1l€ salJsnru aql uaql8uarls ilr^ asrJJaxa srqJ
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_
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--: Surdaa>
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f :rnql aql
S]SI]I]X] SS]N1IJ ]f NWNCN] CNV I-L3N]I-LS IWNfS'A
 FITNESS PROF-ESSIONALS: CIRCUIT TMIN NG

. Push through the thigh to lift the bodr b:

Dumbbell lunge to an extended position
. Perform either by alternating le-es
repeating the movement on the same le:
. Dead-lift the dumbbells to the flooi
completion of the exercise.

lEqd
Coaching points
. Ensure the front knee does not overshoo.
[.r
--
toe
. Step forwards and sink the body down ra: -

than diving forwards into the movemenl

. Keep the abdominals pulled in tight anc .-
chest lifted
. Ensure the knee does not roll inwards
. Bend the back knee towards the floor : .

ensure the kneecap does not crash a.{:.

the floor
. Look straight ahead and slightly down
. Drive through the thigh to return the boc
an upright posirion
. Keep a relaxed grrp on the dumbbells --
keep the shoulders relaxed and pressed d_ *

Pnog nessions/Ada ptations

Perform without a weight to rehearse -
Punpose movement and to familiarise particip.-
This exercise will work the buttock muscles with the balance required
(gluteus maximus) and the muscles at the front Perform through a smaller range of mc=
of the thighs (quadriceps). initially
. Start the exercise at a slower pace so .-'
Stanting position and instructions the muscles have ro conrracr and work
. longer
Stand with the feet hip-width apart with
Start with lighter dumbbells and progress:- .
dumbbells placed each side of the feet
. Dead-lift the dumbbells to the thighs
add weight I

. Vary the speed of the exercise, for exar.:

Check that the feet are positioned comfortably
two slow double time and four normal p.
at hip-width apart, toes facing forwards
Alternating legs will be slightly ea,.
' Take a large step forwards and bend the knee
performing a number of repetitions on _' riii ii,,,,:,r
-*'
to lower the body weight downwards
. same leg will require greater musc _ _
Ensure both knees are positioned at right
enourance
angles (90 degrees)

142

t
trl
'sllaqqlunp .tsursn uorl€lor rll$ turoJlad ue Sursn sq81qt aql ot ilaqreq aql tJrl Ir:=
" AJarJ?A ppe ol
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spu"q af,uelsrsar ro sllaqqrunp ,{it^ ruroJtad rr{l uo suo
umop pu" dn.(e.nL eql 11e pue 'u.tlop
suorlcnJlsur pue uotltsod 6ur1-::1
-iarsea lyl
,{e,n aqi II" pu€ ure8e dn 'u,u.op ,{e,q1eq :red leru;c
pue dn le.u ar{1 1e 'u.nop pue dn,{e,n;1eq 'a'r '(srrcrqce"rq pue sdacrq) srure raddr - -ldurexa ro
'uorloru go sa8ue"r luaraJJrp q8norql ruJoJrad luoJJ arll le self,snru aql >lro^^ IIr^ ssnra\-
aced lerurou rnoJ pue aruq alqnop o^\l .1a.l.rssarFor,
asoc- - -
aldurexa ro; 'asrcraxa aql Jo paads ^,\ols aql ften .
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lueuraAour
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III>ls aql asreaqar
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puatxa .{1ry pue sq8ql aqt ot r"q aql ramoT
lseqr eql : l0Oqsra^
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spr"^\ol uorlour alrl-cr" u" ur r€q aql Irnc
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s^ oqla aql xIC
,{poq aql Jo seprs eqt ot ul ^poq
gede glppn 'spr"^\roJ Suq1a,rer1 paruro;.rad oQ -: ' roou a
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^\orreN
. eJu€l"qpue aJu"Jnpue r"lnJsnru -ra-;:-- Sa1 arues
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pue-qlpr.4\-replnoqs 01 af,u"ls looJ aql uapl A . are suorlrlada: 1y 'da1s7xoq e uo i'- ,
drr8pueq,rapun pu" spre^\>lo"q pasrer 3a1 auo qll{ uri --, :zq ,(poq
S]SI]E]X] SS]NII ]]NVlNCN] CNV NIDN]IIS IV.]NfSNA
 FITNESS PROFESSTONALS: CTRCUIT
TRAtNtNG

Dumbbell use some slow time and some normal r.. .

later al I frontal rai ses Combine with a dumbbell lunge to chai-.

_
{n4
I llilr

motor skills
Raise the dumbbells to the fror:
emphasise work on the anterior deltoiC

The clean
Starting position and instnuctions
. Stand with the feet hip-width apart
. Deadlift the dumbbeils the tt igt,
. Widen the foot stance to to
hip_width"_and_a_half
apart
. Position the dumbbells at the sides of the
thighs
. Raise the dumbbells out to the sides of the
body at shoulder height
Lower the dumbbells under control. Suf"ty note: this exercise needs to be super,
_,_
and instructed by a qualified resistance tra:_
_-
teacher. It should not be perforrned uDSup€r.r:,
Coaching points by persons inexperienced at workins-
. Lead the movement with the knuckles and weights.
keep the wrists fixed
. Keep the elbows slightly bent throughout the
movement
Punpose
. This exercise works many of the maior rnu:.
5""p the abdominals pulled in tight and the The bultock muscles (gluteus
.

bottom tucked under -u'*i-u,

. Rotate the dumbbells as they are lifted so back-muscles (erectorupinae), the muscle,
.

the front of the thigh -(quadriceps), the .

- 4r,lil -
that the thumbs tilt forwards
' muscles (gastrocnemius and roi",_,r).
1"9id any excess movement at the top of the shoulder muscles (the deltoid), the midjle
back ..
. Keep the movement controlled and smooth. upper back muscles (trapezius) and the mus:
at the front of the uppei arm (biceps).
,{ilrrnF , i - -
Pno g ress ions/ Adaptatio n s
. Perform without the weights to rehearse !FlFl g position/insrnucri ons/
the coacnlng points
movement
. Perform the exercise at a slower pace so
that Pant 1
the muscles have to contract and work f<-rr
longer . Dead-lift the bar to the thighs (refer
. Vary the speed of the exercise, for examole coaching points for the dead-lift on p. 13 _

t44
 9Vl
6tI 'd
'ta3ar)
'luatua^our pmu pu" qloolus E rL* _,
ol rulv 'as€qd r{Jee ol pasn la8 ot .-:
al"redas ul pu" l1,ro1s esrlraxa aqt ri_ _,
_
'luJrue^olll aqt .
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" lnoqll^{
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*- i; -
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sq81qt aql ot r"q aqt :- ::slrradnsu
q8rq s,vroqla aqt pu" lpoq aqr o: =, I orr- -^-
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J"q aql deal - lurod Surqceoc luorlrsoc ,.,sr,tradns
lq8pdn eql ol punore >peq s^ oqle aqr :, -
UJnlaH-;_-i;; : r ol papu€
,rbs lceq;
_
'uorlrsod arues eql ur urerrrar p-:
PauuoJla
r"q aqtr - lurod .Surqceoc llq8rerls dn : _- :rlqo ro 1q
]q8ra,,r,r Jql uorqsnJ or --' ,-: srep€eJ ,
aql puaq pue slaaq aril ra^.\ol ,arur1 oru:, , rI ,U[ X
lv 'sreplnoqs ar{l repun slsar req aqt tE --'
req aql repun pue spre^,\roJ s^4oqle Jqt -- _
a^rasou _ I --;,r:
(itt 'd uo esler JI€r : ,- 'ptollap
0?I 'd uo ^{or lq8pdn ar{t roJ qurod Furr-: , luorJ
pue req aql .tror lq,. _ _
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Z *;: lulrl I€ruJC
S:SI]I]X] SS]NIIJ ]fNVl'CN] CNV HI'N]I-LS EflN]SNh
 FITNESS PROFESS ONALS: CIRCUITTRA NING

push through the thighs to assist moveme.

Back squat of the bar) h.rt
Widen the bar grip to a comfortable positi,: _
lr rl
Ensure the feet are placed at hip-width apa:-
Bend the knees and lower the boc
downwards
Return to an upright position to complete r:--
lift
Perform for the desired number
repetitions
To return the bar, push press the bar ba-,
over the head to rest at the front of i,--
chest/shoulders and return as for the clean

Coaching points
. Look forwards throughout the movement
. Keep the knees travelling in line with the f..
. Do not let the bottom drop below the kre.
when squatting down.u.dr. This u'o:.:
place a lot of stress on the knee joints
. Keep the back straight
. R
Squat down so that the bar moves ir_ , ,F
straight and vertical line
. !\Ihen straightening do not lock the knee,
. Fully extend the hips and knees.

NB: see note for'the clean' onp. 144-5 (Exercise Prog ressions/Ada ptations
t,
11.28). . Perform without the weight to rehearse
movement
. Perform at a slower pace so that the musc
Purpose have to contract and work for longer
This exercise will work the buttock muscles . Perform through a smaller range of mo__
(gluteus maximus) and the muscles at the front initially
of the thighs (quadriceps). . Progressively add weight to the barbel,
r.lr
increase resistance. lX

Stanting position and instnuctions

. Clean the barbell to the receive position
. Push press the bar over the head to rest at the
back of the shoulders (bend the knees and

146
 L'I
'luo{ ruo4 req ssard l:ede 11"'-
-qlpl&\-raplnoqs 01 req eqt;o dr"r5 aq_ . -
(sp"re,,,r1ceq auo,spreauo;
auo) acueleg trslsse otr af,uels 1oo; -ra88elg . JJUEI€q lstssP
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eq uaril u€l srure er{J .spu€q eluElsrsal ro srJpJnoqs rqr
slleqqunp Sursn lq rar{unJ asrf,raxe aql .{re1 aql l€ lsar 01 p"eq eql ra^o Jeq aql ssJ: . _
sl{31a1 rarl"aq Surgq uaqa,r aurds ,reqrunl aql uorlrsod aAraJaJ er{l 01 r"q aq_ -_,
lcalord 01 pal€es esrJraxa aql ruroJrad suorlSnJlsut pue uotltsod 6u :- = -:
sdal Jals"J aruos pu€ sdar aa.o1s auros
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JE;UOI
aql Jo >lrEq aql 1€ salf,snru aql puE :- - jf
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- .':a \o[I ]
S]SI]I:X] SS]N-LI! ]fNVUNCN] CNV HIDN]IIS I\'I']SNA
 FITNESS PROFESSiONALS: CIRCUtTTRAINtNG

Safety Note weights, and when heavier weights are bt_ -

An alternate foot stance is to position one foot
forward and one foot back. For those with low
shoulder flexibility, this press can be performed
to the front.
useo.
As the focus of this book is circuit trainir..
is therefore assumed that the weiehts b: - _
lilted will not be maximal and also tf,at rre:.
will only be introduced to those who have s _

experience of training. An appropriate me,- :

Bench lifts, of moving the bar into position for bench -
used within a circuit training session is ourl:'.. :
In a weight-training utt U"n.t in Table 11.1.
".r.rrronrn"nt
based lifts should be performed using a sporrer,
especially for persons less experienced at lifting

l;i::::i:,i:r:.
lf using lighterweights and the bench lifts are performed by persons of a reasonable level of experrenc=
is appropriate to roll the barbell or dumbbells into position.This can be achieved in the following ways: I

Barbell ' Sit down on the bench. Lean for wards, abdominals tight, and dead-lift the bar so it res : -
-.
the thighs
' Lie back flat on the bench and roll the bar over the body towards the chest. Take -
-- *, ^"* _::
appropriate grip of the bar and perform the lift
' Return the bar using the same principles (roll back, sit up, stand up and return dead- --

Dumbbells ' Sit down on the bench. Lean forwards, abdominals tight, and dead-lift the bar so it rer- : -
the thighs
lt i

Lie back flat on the bench and lift alternate dumbbells to the chest
Return the dumbbells using the same principles (place back, sit up, stand up and re
-_*
dead-lift) -*
I:rrl;ti,,..r

t48
6Vl
'I'il rlqeJ ut : .
suorllnJlsur aql ,t,\olloJ 'J"q eql uj:::-
suorlrladar Jo raqunu parrsap aqr ,'*
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lq81a.,r.t rarleaq lla,rrssa"r8ord e Surgq * ^_eJ pue
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'(sdarrrl) sure raddn er{tJo >ll"q aql -: ::
(a8uer 1ry la8uer raddn ia8ue; ra,,r.ro1)
uoqoru yo sa8uer luareJJrp q8norqt uroJrad eql pue (sprol1ap roualue) raplnoqs eL-- . ,: s]s.eJ +t os
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.
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IUaIUeAOIU :sle,tn 3ur,
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S]SI]I1X] SS]NIII ]]NVENCN] CNV HISN]EIS I\'I']SNA
FITNESS PROFESSIONATS: CIRCUITTMINING

Perform the desired number of repetitions

Bent arm pullover To return the bar, follow the instructic:
thrci
outlined in Thble 11.1.
trJS

Coaching points
. Move the bar under control

t
. Keep the abdominals pulled in tight and ta. .
care not to hollow the back, especially as :-.,
bar moves over the head and towards :- ,
floor
' Keep the elbows bent and pressed inu-ai-
(not splaying out) throughout the moveme -

. Breathe in a controlled manner throueh - -

NB: if the back hollows, place a step at each
side of the bench on which to rest the feet. This
provides better balance and is therefore
generally more secure and safer than placing
the feet onto the bench.
the exercise.
Pnog nessio ns/Ada ptations
. Perform without the weight so that . ,
correct alignment can be rehearsed
. Add weight to the movement, by liftin: "

progressively heavier barbell

Punpose . Perform the exercise at a slower pace so :*-
This exercise will work the muscles at the front the muscles have to contract and work
of the chest, the pectorals, and the muscles at longer
the sides of the back, the latissimus dorsi. . Perform with a dumbbell to increase ,:.
range of motion and vary the exercise.

Starting position and instnuctions

. Get the bar into position using the technique
explained in Table 11.1
Take a shoulder-width grip of the bar
Press the bar to the ceiling and lower down
so that the elbows are pressed into the sides
and the wrists (and bar) are in line with the
elbows. Keep this 90-degree angle at the
elbow throughout the movement
Take the bar over the head, keeping the
elbows fixed and in, and lorver the bar
towards the floor at the back of the bench
Return by reversing the movement and
leading with the elbows to bring the bar back
in towards the chest

r50
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,
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 FITNESS PROFESSTONATS: CtRCUITTRAjNtNG
lying dumbbett flyes
(flatlincline)
NB: if the back hollo*r, f1.." u ,,"p ui
side of the bench on which to rest the feet. "".n
This provides better balance and is therefore
generally more secure and safer than placing
the feet onto the bench.
Purpose
This exercise will work the muscles of the chest
(pectorals).
Starting position and instnuctions
. Get the dumbbells into position by using the
technique explained in Table 11.1, page
. Press the dumbbells to the ceiling a;d level
with the chest, palms facing inwaids
' Keep the elbows unlocked and the arms
fixed in this position
. Lower the dumbbells out to each side of the
body, parallel to the floor
. stepping actions in a circuit training sessi
Return the dumbbells back in towards the
body
. control dumbbells and perform stepping act- _ -
Perform the desired number of repetitions
. To return the dumbbells, tollo* the
instructions outlined in Table 11.1, page 148.
t52
Coaching points
. Move the dumbbells under control
. Keep the abdominals pulled in tight and ta. -
care not to hollow the back
. Keep the wrists, elbows and shoulders in i::_
throughout the movement
. Keep the wrists fixed and the elbc,.
unlocked. --*=
Prog nessions/Ada ptations
. Perform the exercise without the weighr.
Ecn
rehearse the movement
. !tJ5
. Perform at a slower pace so that the musc-:
have to contract and work for longer
. Vary the speed of the exercise by ferfo.m-,
-
some slow double-time repetitioni and 5. :-_
normal-pace repetitions
. Progressively add weight to increase :...
resistance being lifted
. This exercise can be performed on an incl:',
or decline to focus the work on a differ=.
area of the muscle
. The exercise can also be performed ltiri, .
small rotation on the downward phase ,
that the arms finish in a bench press posit,,
148
MSE exercises using the step
ol a be-nc-h ro- alreq fnrgn-si-ry
Upper body exencises while
stepping
Light dumbbells can be used when perform_- _
This will require additional motor skills
safely and through a full range of
-otlo-rr.
Example exercises that can be performed r, _ --
basic srepping acrions include:
. Biceps curls
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S]SI]I:X: SS]NII! ]]NWNCN] CNV H,LDN]IIS I\'I'fS'IA
 FITNFSS PROFESSIONALS: CIRCUIT TRAINING

Tr"unk exencises penfonmed using . Decline (head at high end of step) to decr=.
a step range of motion.

Twisting sit-ups
L

Use step to increase range of motion.

examDle:
. Inciine (head at low end of step) to inc:
range of motion
. Decline (head at high end of step) to dec:
range of motion.

Back raise

Use step to increase range of motion, for example: Use step to increase range of motion.
l

' Incline (head at high end of step) to increase example:

range of motion
. Incline (with head at low end of ste:
ft
. Decline (head at low end of step) to decrease increase range of motion I
iL,

range of motion.
. Decline (with head at high end of ste:
decrease range of motion.

Sit-ups/curls-ups

Use step to increase range of motion, for example:

. Incline (head at low end of step) to increase
range of motion

t54
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S:SI]I:X] SS]NIII ]]NVuNCN] CNV HI?N]IIS U\flN]SNA
FITNESS PROFESSIONALS: CIRCUITTRAINING

Muscle name Position Function

Front of abdominal wall (anterior)

Rectus abdominis Front abdomen. Flevinn nf iho cnina

Runs vertically from lower ribs
to pubic bone
Transverses abdominus Runs horizontally around the
abdomen from the pelvis and
Suoports t1e sp ne and pllls in the
I
abdominals during coughing, laugh r.

f,
the sninal erlenso.s 1o the sneezing
rectus abdominis

Side of abdominal wall (lateral)

lnternal and eternal Side of trunk Inlernal stabilise the qoine fi,

obliques Run diagonally from pelvis to ribs External - rotate and laterally
flex the spine

Quadratus lumborum Side and back ofthe trunk. Slabilises lhe cri.lc when an exle-r:
Runs from the ribcage to the force tries to bend the spine sidew.
JL'il ,::i
/^^ -^^-,,t^-
(s5. L4r ^ ^,
| /il rE d ,:+-^^^\
sutLLd5C/
Pelvls

Back of abdominal wall (posterior)

Multi{idus A deeper muscle. Etension of rndividual sections of

Attaching to the transverses the spine.
rnuscle ar'd lhe snino. rc DTocesses

Frcrfnr <nin:c Runs down the back ofthe Frl-ension of lhe snine rnd .otatior
spine. Atlaching from the base of the thoracic spine.
ofthe skull to the sacrum
/h:cc nIthe <n,ne\ nc[,i^r)
'e/, PLrv
and thorax

Pelvic floor
:

Pelvic floor Positioned like a hammock Works with other abdominal musc=:
r rnderne:th the ncliric
Rrrn< frnm nr rhir hnna
--, .. +. COCCy)<
"J

r56
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S]SI]I]X] SS:N-LII ]]NV!NCN] CNV HIIN]ITS I\IN]SNA
 FITNESS PROFESS ONALS: CIRCUIT TRAINING

Bridge and roll Sit-ups/Curl-ups (wir

floonlying with teet and without a twist)
on ball - floonlying with feet
on ball
Punpose
'.:..':i

.':'i
This exercise will work the abdominal musc,.
l]::: at the front of the trunk (rectus abdominis . ll

Stanting position and instnuctions

. Lying on floor, position feet in centre of : . -
*- : -'-
at hip-width, with knees bent
. Maintain neutral pelvis
. Hollow the abdominals
Punpose . Lengthen spine
. Relax shoulders.
To strengthen the muscles that keep the pelvis
firm and stable, and to strengthen the back of
the ihigh (hamstrings). Coaching points
:
. Tighten the abdominal muscles -n* -

. Contract the abdominals to start ,-.

Stanting position and instnuctions movement and lift the shoulders
' Roll up into bridge position (see exercise . Keep the neck relaxed and looking fom-a:_
description for bridge) following the movement of the rest of -
. Position feet on ball and roll ball towards spine
.

buttocks . Control the movement upwards .. :

' Straighten legs and roll ball away from downwards.
buttocks under control.

Fon twisting sit-ups

Coaching Points
. From bridge start position, pull the tummy in
and maintain contraction of the sluteals
. Keep the abdominals in tight throughout
. Take care not to lock the knees.
. Rotate only as far as is comfortable. - :
without lifting the lower back off the floo-
. Reverse the movement under control
. Ease the shoulder towards the knee ra:: -
than pulling the head over too far.

Prognession Pno g nessi o n s/Ad a ptati o n s/

' Single leg roll as progression. Vaniations
. Repetitions; arm leverage; rate
. Perform with one leg on ball and other rar.- :
for variation.

r58
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S]SI]E]X: SS]NIII ]]NVlNCN: CNV HT'N]IIS I\.]NfSNA
 FITNESS PROFESSIONATS: CiRCUtT TMINtNG

Reciprocal reach - Pro gnessi o n s/Ad a ptati on s/

lying prone on the ball
Vaniations
CEd
. Lift one hand off the floor about one inch
!t.{3
. Lift one arm and extend in front of eye lin=
. Lift one leg (as per gluteal raise)
. Lift one arm and opposite leg.

Punpose * *--:
This exercise will work the muscles of the
buttocks (gluteus maximus) and the back of the
shoulder/upper back (posterior deltoid and
trapezius).

Starting position and instnuctions

. Lie face down on the ball
. Place hands shoulder-width-and-a-half aoart
on floor with elbows extended
. Position hips on the ball with feet on floor
(easier), or thighs on the ball, balancing
(moderate), 0r feet on ball, balancing
(harder)
' Maintain a neutral pelvic alignment and
contract abdominals
. Select one of the options listed in
progressions/adaptations,/variations, below.
-r-:-

Coaching points
. Raise arm and,/or leg under control (see
options)
Keep the abdominals pulled in tight and take
care not to hollow the back
Lower down under control
Perform the desired number of repetitions.

r60
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S]SI]I]X] SS]NIII ]]NW'CN: CNV HLDN]IIS IVIN]SNA
 FITNESS PROFESSTONALS: CtRCUtT TRAtNING

.-.E-XSt:S,.ile prone flyes - tying Up"ight row _ seated

| 1.45 prone oir the 5ali ...,F5,"l'91L"-.,.,,,.....,
I 1.46 k
ori uilr
tt.
Punpose Purpose
This exercise will work the muscles in the This exercise will work the muscles at the 1r_.
middle of the back (trapezius).
of the shoulder (anterior deltoid), the froni
the upper arm (the biceps and brachialis) a. _

Stanting position and instnuctions
. Lie on the ball face down and walk hands
forwards to position body so that centre of
body rests across ball with feet touching the
floor at hip-width. Hands should be able to
reach and touch the floor slightly in front
of
the ball
. Maintain neutral pelvis with abdominals
the top of the back (the tiapezius).
Stanting position and instnuctions
. Sit centrally on the ball, feet on floor, ,.,
11,
knees bent at hip-width
' Buttocks should be higher than knees
.
Assume pelvis-neutral position (sitting on .. _

sitting bones with pubic bone and hii bu- .

hollowed
. in alignmeng
Lengthen the spine . Keep abdominals hollowed and pulled
. Shoulders should be relaxed, away from ears in
. K""p arms positioned out to the side of the ' I engthen spine so that ears, shoulders ._
hips are in line
body. . Keep shoulders relaxed and down
. Look forwards
. Deadlift the dumbbells and sit upright.
Coaching points
. Raise and lower the arms under control
. the abdominals pulled in tight Coaching points
. 5""p the elbows slighily bent
. 5""p
Initiate the movement fiom the middle of the
Position dumbbells at side of ball. palms ..
body
back by sliding the shoulder blades towards
Raise dumbbells level to chest, elbows lr.
the buttocks
. keep close to bodv
Take care not to let the arms initiate and .
Movement contriled.
dictate the movement, but use the arms as
resistance.
Pnog ness o ns/ Ada ptati o n s/
i

Pnog ness
vantattons
i on s/Ad a ptati o ns/ . V-y the resistance, rate and repetitions
vantattons .
. To make the exercise easier, start with the .
Perform with alternate-leg seatet caH rai:.
Perform with alternating leg exLension,
hands at the side of the buttocks and gently
lift the shoulders upwards, slidini the
shoulder blades back and down
. Vary the speed, repetitions
. Use light dumbbells.

t62
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S]SI]E]X] SS]NIIJ :]NVlNCN] CNV H-LIN]IIS I\.]NfSNA
 FITNESS PROFESSTONALS: CiRCUtTTMtNtNG

Keep abdominals hollowed and pulled in

Calf raise and leg Lengthen spine so rhat ears, shoulders a: Crt
extension - seated
on ball hips are in line tt5
Keep shoulders relaxed and down
Look forwards
Deadlift the dumbbells and sit upright.

Coaching points
For calf naise
. Tighten abdominals to fix position
a
balance
. Raise on to ball of foot
. Lift and lower heel under control.

For leg exbension

. Tighten abdominals to fix position
. Lift foot and exrend knee ro straight posir-
without locking *,]- :.
. Lower under control
. Keep abdominals pulled in.

Prog ress io n s/Ad a ptatio n s/

vantattons
. Can place hands at side of ball to as.
balance initially
. Perform single or double leg calf raise
Punpose . Calf raise can be progresseJ to leg exten::
Calf raise will work the soleus muscle. Les . Can perform with upper body resista::.
extension will work the quadriceps muscle
grorpl exercises to add complexity
. Can perform in roll down-bridge positio:
lying supine on ball.
Starting position and instructions
. Sit centrally on the ball, feet on floor. with
knees bent at hip width.
. Buttocks should be higher than knees
. Assume pelvis-neutraiposition (sitting on the
sitting bones.with pubic bone and hip bones
in alignment)

164
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S:SIfI]X] SS]NIII ]]NVl'CN] CNV H-LDN]IIS I\.I'fSNA
 FITNESS PROFESSIONALS: CtRCUITTRAINtNG

Coaching Points
. Keep shoulders relaxed and away from ears
Roll down -
transition from h-
'
.
Keep abdominals pulled in
Fully bend and straighten arms without
lockins elbows.
seated to lying
on ball F"
Purpose
This exercise can be used to get the boc .
Pnog ness i on s/Ad a ptati o ns/ position for exercises lying on the ball or a. ..
Vaniations exercise in its own right. As the latter, it as,
' Use single arm shoulder press improvement of mobility through the spine .-
' Use alternate arm shoulder press strengthens the core abdominal muscles,
. Vary speed, repetitions and resistance to
accommodate individuals.
Stanting position and instructio- :
. Sit centrally on the ball, feet on floor. , ,

knees bent at hip-width

. Buttocks should be higher than knees
. Assume pelvis-neutraiposition (sitting o: "

sitting bones with pubic bone and hip t

in alignment)
. Tilt pelvis so that lower spine curls sliei:--.
. Steadily walk feet away so rhat spine :
down the ball
. End position should enable shoulder ._ - 4NLL$ I

to be resting on ball with feet on floor. i'--, - "

over ankles and pelvis in neutral

. Roll up and reverse action using = _ - -
control.

Coaching points
. Roll down and roll up allowing each ver,.: "r

to make contact with ball

. For the end position, contract gluteal. ..
abdominals to hold neutral position.
,Irt, '^

Pnog ness i on s/Ad a ptati on s/ lll: r,r '

Variations
Can place hands at side of ball to .,
balance initially
Can perform with calf raise or leg exte- ,

in end position.

166
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S]SI]E]X] SS]N-LIJ ]]NVENCN] CNV H-LDN:IIS I\.]NfSNA
 FITNESS PROFESSIONATS: CIRCUITTRAINING
Lying triceps
extension - lying
supine on ball with
feet on floor
Punpose
This exercise will work the muscles at the back
of the upper arms (triceps).
Stanting position and instnuctions
. Sit on ball and deadlift dumbbells, and hold
level with chest (alternatively, use a spotter to
pass dumbbells when in position)
Roll down to get into lying position
Position back centrally on the ball with the
feet on floor and knees bent
Maintain pelvis-neutral position
Keep abdominals hollowed
Lengthen spine and keep shoulders relaxed.
Coaching points
. When in position, lift dumbbells overhead,
arms extended
Keep elbows in (not splaying); lower the
dumbbell level with the bridge of the nose
Return to upright position under control
Keep the wrists and elbows fixed throughout
the movement
Keep the abdominals pulled in tight and take
care not to hollow the back
Straighten the arms fully but without locking
the elbows.
ptati ons/
P no g ness i o n s/Ad a
Variations
. Perform without weights to rehearse the
movement
. Vary repetitions, rate and resistance
. For advanced and more flexible participants,
r68
take the bar down over the head. This rr,
provide a greater range of motion and tar.{e
the longer head of the triceps muscle
. Performing this exercise with shoulder gird-
placed on ball will demand greater stabili."
and balance.
Lying dumbbell flyes
- lying supine on ball
with feet on flo-or
Punpose
This exercise will work the chest musc-
(pectorals).
Stanting position and instnuctions hrd
. Sit on ball and deadlift dumbbells, and h:
lurt
level with chest (alternatively, use a spotte:
pass dumbbells when in position)
. Roll down to get into lying position a:
position back centrally on the ball with :-
feet on floor and knees bent
. Maintain pelvis-neutral position
. Keep abdominals hollowed
. Lengthen spine and keep shoulders relar= _
Coaching points
. \{lhen in position, press the dumbbells to ,--
ceiling and level with the chest, palms i,.
inwards
. Keep elbows unlocked and the arm fixec
this position
Lower the dumbbells out to each side o- -.r
body, parallel to the floor
Return the dumbbells back in towards --
body
*l -
Move the dumbbells under control ;lriiill;r
Keep the abdominals pulled in tight and ...
care not to hollow the back
691
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INTRCDUCTICN

This section identifies factors that need to be
considered prior to taking a circuit session for
the general population, and also for specialist
groups such as older adults and sportspeople.
A needs analysis for exercises is provided for all
groups with example lesson plans for a complete
circuit training session to meet different needs
and abilities for both indoor and outdc, -:
circuits.
To assist with planning a progressive circ-'
training programme for ar'y group,:--..
following 'SMART' goal-setting strategy can :.
used:

s Specific Example goals and aims of the circuit:

lYake the aim and To challenge muscular endurance of the abdominals and back
onelq, nf the cirrr rit
b-"' -
cnerifir:nd
'T-- -* - To develop cardiovascular fltness
:nnrnnrirte
*rr'*r' fnr the
needs identifled To develop muscular strength and endurance of all muscles.

M Measurable Measurable criteria:

Fncr rrcthe oo:lc nf
'-b---- Choice of exercise (complexity intensity and type)
the circuit can be
measured to enable (tartino renetitinnc
individuals to
monitor their St:rtino rc<ict2n.tr
achievement and
progress Number of exercises

Number of circuits

Work and rest ratio

I lce nf cnr rinmcnt

Duration of the whole circuit

lrequency of ci'cuit t.arning sessions (per week).

172
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NOllfncotINt
GENERAL POPULATIONS
To design a safe and effective circuit training
session, it is necessary to conduct a needs
analysis for the specific exercising group. The
following considerations need to be addressed:
. thorough pre-screening to identify any .
specific injuries that need to be either
referred to the GP or accommodated for
within the session
. the current fitness level of the exercising
goup and individuals within the group. How
flexible are they? How much muscular
strength and endurance do they have? How
long can they sustain aerobic/anaerobic
activities? What level of intensity (target
heart rate,/RPE) and what type of activities
push the individual closer towards their
anaerobic threshold?
. the primary aims and goals of the session for
that specific group (i.e. improve cardiovascular
fitness, improve health and wellbeing, etc.)
Beginner
General aims Developing skills and
^^,t
4r ru ^^-t-
5v4r) correct exercise
technique
bu|lctng an ail-rouno DaSe
level of fitness in all
components
174
. the aims and goals of individuals within th=
group, and whether they can bt
accommodated. For example, losing weigh:-
meeting new people and trying a neh
activity may all be different goals
the current lifestyles of individuals, e.g. ho',,.
active are they at work or at home? Are the-,
eating an appropriate diet, etc.?
Spending time on this analysis will ensure tha:
the initial circuit session designed will be sat=
effective and enjoyable. However, it is clear froi:,
the information outlined above that no nn -
individuals within any specific group will b.
identical. Therefore, the teacher will need to b- Ta::
ready to think on their feet and adapt the sessic_-
and specific exercises to meet certain indir.rdu' ufrc -
needs. A sample needs analysis is provided -- ||,l': :
Table 12.1. For further guidelines on progressr:
a circuit and each component of fitness, plea-i:
refer to Parts One and Two of this book.
|**
lntermediate Advanced
Building repertoire of lYaintenance fitness trainins
exercises programme
Continued focus on Continued maintenance o'
maintaining safe and correct exercise technique
effective exercise technique
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LESSON PLANS FOR
GENERAL FITNESS

The groups dealt with in this section
different fitness levels. These are categorised
beginner, intermediate and aivanced.
However, teachers should recognise that such
terminology is generalised. For instance, a
participant may have a good level of muscular
strength but limited flexibility
cardiovascular fitness. Thus, they could be
have categorised as advanced for the former fitnesi
as component and a beginner for the latter hr,:
components. The lesson plans provided ar.
intended as a guide. They can be adapted r:
many ways to suit the needs of the group an:
the nature of the circuit.
and,/or

Timing Exercise/activity Purpose

30 secs Walk anywhere in area (5. I l) General pulse-raising

I min Continue walking, adding shoulder Shoulden mobility and general pulse-raising E u'!*
lifts and shoulder rolls (5.l)

30 secs ln place leg curls (5.5) Knee mobilrty and pulse-raising

30 secs In place knee lifts (6.6) Hip mobility and pulse-raising 5t;J- - -

2 mins 30 secs Repeat all of above with larger As above

-
stride and larger range of motion "guet-€ 3
Illipr-l - - s
30 secs In place side twists (6.3) lYobilising spine
.ulllllTlt.lE _r
30 secs In place side bends (6.2) Mobilising spine
- r' ;_
I min Brisk walk in circle, changing General pulse-raising - rrll l_" _.
direction and building intensity
to a light skip
30 secs Squat in place and biceps curls (l1.26) Mobiiising knees and elbows, and general
pulse-raising; practising arm line for- biceps curis
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SS]NT]I-]Vl]N]' IOJ SN\.Id NOSS]I
FITNESS PROFESSIONALS: CiRCUITTRAINING

Station l- Station4-
Back raises Curl-ups

Station2- Station5-
Press-ups Prone flyes

Station3- Station6-
Dead-lift Biceps curls

CircuitA Circuit B

Corner I Half jacks Squats

Corner 2 Front leg kicks Knee lifts

Corner 3 Shuttle walks to Gallops or side steps to

diagonal corner diagonal corner and back

Corner 4 Backward lunges Leg curls

NB: can progress to square layout with B-10 specific muscle groups, or be alternated r'.---,:
stations per circuit, as in Fig. 13.2(b). Circuit circuit, e.g. CV station/MSE station -
stations can have cardiovascular bias. work for station/MSE station, and so on.

',':
Station I Station 2 Station 3 Station -
a^t{
I rdil
i^-t.. (it-r rnc Knee lift Prone fr. anniEj"lt.,lL -
J4LN
rltfilll"r' ;,,, *'*

{lllfl^111i,..,, ll;

Shuttle walk/run Back extension Presc-r

' '-'- rnq.
"T-
Station 5 Station 6 Station 7

178
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SS]NIIJ IW]N]D IOJ SNyId NOSS:I
 FITNESS PROFESSIONALS: CIRCUITTRAINING

Circuit Two to opposite end of hall before movins o::

. Twelve stations next station
. Mixed muscular strength and endurance/
Once around circuit, progressing to n., -
aerobic (alternate aerobic and MSE stations) around or increase number of woik static:
. 30 secs on each exercise Lined approach
. 30 active performance of shuttle walks/runs Total time: 12-24 mins.

:iii:,:1,

Station I
Station 2 Station 3 Station 4
Press-ups (^,
J\-l u ,-+-
4 L> Curl-ups
Jumping ja:
Station I 2
Shutlle runs Station 5
Back raise.
Station I I

Upright row Station 6

Spotty dc=.
Station l0 Statron 9 Station B Station 7
Knee lifts Reverse curls Stpn-'
'^. Biceps cu-.

Station I - Upright row wjth bar:.

Station 2 - Curl-up and twist
Station 3 - Star jumps
Station 4 -Triceps dips

Station 5 - Lunges

Station 5 - Reverse curls

Station 7 - Press-ups
Station B - Bent oven row
Station 9 - Squats

Station l0 - Biceps curls

Station - Combined back raise and prone {1ye

Station - Press-ups
Per^form shuttlesx

xShuttle runs/walks
for 30 secs in-between stations

t80

:ri
,:!

!::
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FITNESS PROFESSIONALS: CIRCUITTRAINING

NB: could adapt by using a colour-coded complete, participants perform shuttle waiks -

repetition circuit, e.g. participants choose runs until whole group have finished circ*.
repetition range (B-20) appropriate to their Whole $roup then move on to the next stati--..
ability for each station. Once station is

.,-:':

Timing Exerciselactivity Purpose

I min 30 secs Moderate pace jog in a circle, Maintain intensity of circuit, gradually reduci: .
rsuuLil 15 +^
-^A,,-l-^ - ^l,i^
LU d >NrP pace to lower intensilz NBI dependrng on i:=
nature of the preceding circuit, the intensity r..
need to commence at a slightly higher level

I min 30 secs Gentle gallops to right and left, Progressively lowering intensity
facing into and out of circuit,
reducing to side squats

I min Backward h.Lnges into calf stretch [.3) Lowerrng intensity and lengthening muscles
and hip flexor strelch, right to left

I mln Walk anywhere and stretch latissimus Lowering intensity and lengthening muscles
dorsilpectorals and triceps
(7.st7 tBtT.6)

30 secs Quad stretch (7,2) right and left, Lengthening muscles

,,-;^^ vvd[ {^-
uJJr 15 .^,^lt rvr I.-.t-^-^
udtdr tLc

I mrn Lying on floor: back of thigh

stretch (7.10 or7.14 seated)

I mrn Seated inner thigh stretch (7. 3)

and seated abdudor stretch (7. | 3)

I min 30 secs Come to standing and walk gently Revitalise

anywhere, rolling shoulders (5. l)
Hump and hollow (6.4) into back
stretch 0.17\.
\' ' '/'"'andt walk around
.rri^Lf.
r il5r r-ilvs dJ /vu ,-^^*^ther
r rssL v
participants, and say'Well done!'

Total time-9mins
NB: additional stretches included to compensate for anticipated harder worl<out
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FITNESS PROFESSTONALS: CtRCUITTMINtNG

30 secs Stationary quad stretch Lengthening muscles

30 secs Br isk walk anywhere, adding Pulse raising and lengthening muscles
leg curls (6.5)

30 secs Stationary back ofthe thigh Lengthening muscles

stretch (7 | 0)

30 secs Walking forward lunges into hip Pulse-raising and lengthening muscles
ilexon stretch (7, I 5)

45 secs Squat3 irlo_stationary inner thigh

Lengthening muscles
stretch (7.l3), and hump and hollow
(5.4) into ereclor spinae stretch

Total time - 4.5 mins for preparatory stretches

Total warm-up time - 9.5 mins
Specific re-warm Walk anpvhere with chest press arms Re-warm
and rehearse circuit stations.
for aerobrc
lntroduce stations
(cardiovascular) Step back with shoulder press (g.24)
and MSE circuit
Brisk walk and larer al raise arms

Stationary squat (9. I I and front

)
ralse arms

Low-levei jog in any directjon

with arm swings

Fuller range of motion squat and

brceps curls (t |.26)

Starionary lunge with triceps

extension

Jogging any direction

Spotty dogs (9.3)

Jogging squats and calf rajse (l | .74)

Total time - 4_5 mins for re-warm

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 FITNFSS PROFESSIONALS: CtRCUtT TMtNtNG

r=
-E-r

Timing Exercise/activity Purpose ' '-.::

L-- : :
I min joggrng anywhere, punching arms forwards lYaintain intensity of circuit
and upwards, then pressing arms {brwar ds

30 secs Stationary sguats (9. I l) and biceps Lowering intensity

curls (1126) '-:_'
30 secs Reduced pace jog

30 secs Lunges * half range of motion (9.19)

I min Brisk walking

30 secs Small range of motion squat

Total time for pulse-lowering - 4 mins

min Backward lunges (9. 19) into carf stretch Lengthening muscres
F&m
(7.3) combined wrth chest stretch (7.7),
Follow with hip flexor stretch (7.l5)
mdb
right and left
ftdb€
I mrn Walk anpvhere and str-etch '.--
latissimus dorsi and triceps (7.5/7.5) Lowering intensity and lengthening musc 3: _:_
:
30 secs Quad stretch (7.2) right and left, Lengthening muscles
using wall for balance :l-:*

I min Lying on floor - back of thigh

stretch (7. | 0 or 7. I 4, seated) l'hhc
30 secs Lying gluteal stretch

I min Seated inner thigh stretch (7. I 3)

and seated abductor stretch (7. l3)

Total time for post-workout stretches - 5 mins

I min 30 secs Come to standing and gently walk
anywhere, rolling shoulders (6. l).
Hump and hollow into back stretch
fulc
(7 17) and watk around.'High-{ive'
as you meet other participants,
and say'Well donel' Revitalise

Total time for complete warm-down/cool-down component

- 10.5 mins
Additional stretches included to compensate for anticipated harder workout

186
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FITNESS PROFESSIONALS: CIRCUITTRAINING

Beginner Intermediate Advanced Suggestions for

Ethg !r
Progression

No of circuits: t-7 2 a2 lncrease number of circuit

WorkRest 30:30 40,20 50:1 0 lncrease work time and

Guidelines A^--^--^
ugLt gdSE I^^A
gil +,^^
Lil |c

e"rtru
Number of 4-B B-t2 t2-t6 lncrease number of statior-:
exercises and use harde' exercises

Station I Curl-up Curl-up Curl-up Hands on thighs

Hands across chest
Hands side of head

Station 2 Back exlension Back extension Back exlension Hands on floor

Ll-^..1- r-^.J..
^f uvu/
-i,-.r^ ur
I r4r ru) >rus
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hE
Station 3 Reverse curl Reverse curl Reverse curl Heels on buttocks
Knees flxed at 90 degrees
I ess extended over berlv
filftn
button

Station 4 Trunk twists Trunk twists Trunk twists Hands on thighs

Hands across chest
hD
Hands side of head

Station 5 Core ball balance Core ball balance Core ball balance Pelvic tilt
Seated on ball - Seated on ball - Seated on ball - Calf raise
pelvic tilt heel raise leo
'-b
evtencinn
-"_-gr
Leg etension

l^-^ u5r E>> +^

v4r r ^^^-^^-^ LU
Pr
rtrnFzt ct2tronq
l-5 with
beginners workng
on tecnnrque.
As progression
occurs
Introcuce
additional
exercises

Station 5 Crunch: Reverse Crunch: Reverse Alternate one then othe-

curl with curl up curl with curl up P6.{^rm h^+h +^--+h^.
681
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CIRCUITTRAINING FOR
OLDER ADULTS
This chapter discusses the effects of ageing on
the body, the benefits of circuit training for an
older adult, and an appropriate session
structure. It also outlines how to adapt each
component of the session to accommodate
some of the requirements of an older exerciser.
Example session plans for the older adult, with
suggestions from Keith Smith, are provided at
the end of the chapter.
Benefits from physical activity can be
obtained, no matter what age we start
exercising. However, the rate at which we
progress will be slightly slower when we are
older and it will therefore take slightly longer
for us to achieve and to notice improvements.
Older adults who have miintained an
active lifestyle might be able to cope quite
comfortably with a more demanding
programme. Alternatively, frail, elderly groups
may find even a seated programme too much.
Therefore, it is recommended that teachers
remain aware of the group and the individuals
they are teaching. Furthermore, it should be
recognised that the information that follows in
this chapter in no way provides all the
necessary information for teaching a seniors
group. It should not be used to substitute
attendance on a teacher training programme
that deals with the needs of this specialist group
in greater depth.
How does the ageing pnocess
affect our" body?
Ageing has a significant affect on the body. T:-.
skeletal, muscular, cardiovascular, respirai":
and nervous systems are all affected br- ----
ageing process. Some of the changes that oc;.::
are outlined in Tables l4.l-14.4. Age-rela:::
changes generally begin to occur at 50 year. :
age, and make their mark at around 65 r'e.:r
of age. \rfhereas an inactive lifestyle and disu-.= .
the muscles may contribute to the early onse.
ageing, physical activity and regular use oi --*
muscles can slow down the ageing process. -. :
therefore possible for an active 70- or 8O-year--
';
to be in better shape and condition thar iu
inactive 40-year-old. Awareness of the age-reia:.r
changes will assist the circuit training teach.: -
adapting exercises accor&ngly.
How will movements need to :e
adapted?
The following is a brief list of how moverr::ri.
can be adapted to accommodate the prob-=m,
identified in Table 14.1:
. Movements of the joints will need r, lp
slower and more controlled
. Excessively high impact activities shorL: r i*u
rn
- :irrf,
:t_
be undertaken 'I 1.
. Emphasis should be placed on workii:. :inry
muscles that will improve posture - i*:.-
. Increase joint mobilising activities
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 FITNESS PROFESSIONALS: CtRCUtTTMtNiNG
. Lower repetitions of intense movements to
prevent fatigue
. Explosive or high intensity movements will
be inappropriate
. Longer time will need to be spent preparing
the body for activity, and for recovery aftei
activity
. Further adaptations will need to be made for
persons with specialist conditions (e.g. high
blood pressure, etc.).
The following is a brief list of how movements
can be adapted to accommodate the problems
identified in Table 14.4:
. Movements will need to be simpler
. Movement patterns will need to be more
repetitive, but without becoming too enduring
Effects of ageing
. Decreased gaseous exchange, elasticity of the
lungs and flexibility of the thorax
. Lower cardiac output and less efiicient
circulatory system
. Reduced capillary network and oxygen
delivered to cells
' Increased blood pressure
Effects of ageing
Poor short-term memory
Balance impaired
Reduced number of messages from brain to
body due to death of nerve cels
Reduced number of neurons and increased
grey maner
192
. Stable exercise positions will need to i.
provided
. Movements will need to be slower
. Further adaptations will need to be made i_:
those with specialist conditions.
How should an older adults'
p.-f p g s!-l u g,r_u g_q ?
-o-g f_qm.m,e- . I
As with all other sessions, sufficient time sho-_
be spent warming up before the main activitl- a:- _
cooling down afterwards. A circuit trarn_:_
programme which trains all of the componenr _
fitnessis ideal. However, the durition a:_-
intensity of the whole session and ea. -:
component part will need to be adapted for
--
::
-r
Associated problems .".
t-
. Reduced breathing rate and oxygen uptake
. Lower maximal heart rate and slower
recovery rate
. Decreased tolerance to fatigue and waste
products such as lactic aod
. Increased likelihood of disease of the
cardiovascular and respiratory system, e.g.
atherosclorosis
f-: _
Associated problems
-: -
lllrilll*
Forget movement patterns more rapidly
Difficulty stabilising a position and maintaini^.
Dalance
Reduced body awareness
Reduced movement speed
Increased likelihood of disease of the nervc_.
system (e.g. Parkinson's disease)
€61
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'
r.iil
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 FITNESS PROFESSIONALS: CIRCUITTRAINtNG

Warm-up . more mobility exercises for each joint Thmm

component . more isolated mobility wor k for each joint
' sloweq more controlled mobility exercises to promote an easy but fuller range of motro-
. more mobility exercises for minor joints
. more emphasis on exercise technique
. less intense pulse-raising
. less directional changes
. slower movements
' shorter levers
. slower transitions .:
. fewer stretches
. easier and more stable, balanced positions a
. possibly fewer t'cretches, since some positions may be inappropriate
. more care getting into and out of stretch positions
Cardiovascular ' spend slightly longer on the re-warmer and cool-down phases, to allow training for
tratning a more gradual building up and sJowing down of intensity I
. lower intensity cardiovascu,ar exercises
ira
' duration of trme at each station should be adapted to suitthe ability of the group
. slower movements
' use an interval training approach combining low-intensity work with occasional sho-
bursts of moderate-intensity activities. The frequency of more moderately paced
aqlivities will be dependent on the fitness of the group

Muscular ' fewer repetitions of each exercise, therefore shor ter time at each staLion
strength and . lower resistance
endurance . slower movements through the full range of motion
exercises . target postural muscies (quadriceps, hamstrings, ereclor spinae, abdominals,
trapezius, calf muscles)
' target muscles to assist with daily aclivities, e.g. triceps - for pushing oneself out of
the bath: and biceps - for lifting and carrying objects
. select more stable and comfortable positions
' include stretches for each muscle once a specific exencise is completed (this vvill
shorten time needed for cooling down)

Cool-down shorter component

component combine stnetches with flowing movements to keep warm (i,e. smaller range
of motion of stretches)
hold static stretches for less time
select positions which offer rnore suppor t and assist balance

t94
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FITNESS PROFESSIONALS: CIRCUITIMINING

Exercise stations Alternatives

E
Tmrilr

l.Walkrng through crowds (use chairs scattered L Shuttle walks

around room to assimilate people

2 Dead lift (use lightly weighted shopping bags) 2. Half squat

? Crnscino the rned 3. Step-up with wall support

4 (hnr rlrlcr nrccc 4. Later al raise

5. Standing upright row 5. Single-arm row

6. Standing calf raise and toe-taps 6. Seated calf raise and toe-tap

T.Towel wring/wrist curl 7 Tennic hall snr reezc

B. Shuttle walks (Fartlek style - varying paceispeed) B. Shuttle walk - maintain even pace

Optionol floor-based MSE stotions Alternotive sested MSE stotions

I. Back raises/etensions l. Seated back etensiorr

2, Press-ups 2.Wall press-up

3. Static abdominal contraction lying 3. Static abdominal contraciion seated

4. Pelvic floor (standing) 4 (eetcd nclrrie flnnr

NB: floor-based exercises are only recommended NB: You can swap station 5 with station :
for those persons who can comfortably get up and reduce amount of consecutive leg wor.,
down ffom the floor. desired.
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sleplnoqs 8ur11o.r'uorpa,rrp
r
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llsuelur 8uue,uo1
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, ,^ ,-, , ./ -.^\ -, ,Q, , ^^-^L^
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FITNESS PROFESSIONALS: CIRCUITTRAINING

| |lTltr
,rr;{\, c
tr'
cccc
chdifs to walk through

ffi
,t 6

l,b 7

ru_
Half speed forwands
Assimilate stepping up and down the ker"b
and crossing road
Full speed backwards

Circuit One: 1. Walk through crowds; 2. Dead lift (shopping bags); 3. Cross the road; 4. Shoulder press; 5. Stan- --
upright row with resistance bands; 6. Calf raise x S/Toe raise x 5 then repeat; 7. Towel wring 8. Shuttle walk. \:
Can swap station 5 with station 3 to reduce amount of consecutive legwork if desired.

General cincuit tnaining fon the encouraged to clap hands as a r::r,

chair-bound olden adult Alternatively, a sponge ball could be pas."l
around in a circle from one participan: ,

Cincuit Two another in-between exercises. This u'c ::

. suffice as a rest, will add some fun -:
Six to eight stations, the emphasis being on
requires co-ordination skills. Allow time ,.,-
functional benefit (i.e. comb hair, pelvic
transition between movements
floor)
Command-style circuit in that ever\ -:r-
' The aim should be to encourage some activity
performs the same exercise toger:.-
and mobility movement and have fun. Fitness
Arrange seats in a circular format
improvements will be somewhat limited for
Music can be used to make for a more sr:',-
this population. Ensure movements are
environment
performed with control, at a slower pace
. Teaching to ensure correct technique -,r
Work ratio: 20-30 secs
. Rest ratio: 10-15 secs, while explaining the
controlled movements should be --:F

emphasis
next exercise. Participants could be
Total time: 10 mins approximately.

t98
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(z.g) sPueq aprs
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FITNESS PROFESSIONALS: CIRCUITTRAINING

Exercise stations Alternatives

E
T:rn
I| , /]^fii^-
ugL!il rB nr
uuL'l nf
ur rh- .h-tdlr
ri rc et I lco c>.icncinns

) Shnr rlrler nrecc 2. Lateral raise

3, Static abdominal contraction ? PeNrir flnnr cnr rcczc

4. Seated calf raise 4. Point and flex the ankle

5. Seated - marching legs 5 I_-b'

-
eo slidcc/evtcncions
--''

6. Combing hair

7. Step taps 7.Toe taps

R Jrirenc lzieV6,ae?<

NB: it is recommended that some specific exercises to target the pelvic floor muscles are also included

This exercise can be performed whilst lying, seated

or standing:
. Tighten the ring of muscles around the anus.
Pull the muscles of the vagina inwards and
,,^,^,i./-1.
uPVvd' u), 4t.^Jtu dL
.r +h^ q26p
Lt tc Jur I fimc sar reeze thc
muscles around the front passage (urethra).
. Hold the contraction for a few secs, release
and repeat.
. Breathe comfortably throughout. Work
towards breathing out as the muscles contract
and brealhing rn as tney relax.

NB: riease refer to The Comnlete Guide to

Postnotal Fitness, Judy DiFiore (A&C Black) for
more infonmation on Lhe pelvic floor muscles.
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OUTDOOR CIRCUITS OR
FITN ESS TRAILS

What ane the benefits of A circuit can be performed by runnin..

jogsrg or walking for a set period of time, the:
g u !-g
-q,o-r .lit!_e,ep_ T ej ! I? stopping and performing an exercise that work.
a specific muscle or muscle group using boc.
With the change of the seasons experienced in
weight in conjunction with the availab,.
most countries there is absolutely no need to
restrict workouts to the gym environment. The
resources (benches, steps, etc.). A repetitic:
range of between B-12 reps is sufficier::
aim of the fitness trail is to encourage those
people who do not normally participate in gym
provided the target muscles have bee:
challenged, then running or walking to the ner.
activities but who enjoy the great outdoors to
station can be resumed. The inclusion of rubb=:
incorporate some basic circuit training
resistance bands can greatly increase both ri-=
exercises into their dailv or weeklv activities.
choice and intensity of the exercises performe:
The trail also affords the opportunity for a more
Intensity and duration can be varied in u:=
intense form of physical conditioning for those
following ways:
already at a reasonable level of fitness.
The fitness trail concept was developed in . by increasing or decreasing the intensih
Scandinavia, Germany and Switzerland. In
the walVrun/jog between stations
recent years the concept has been widely
adopted in the UK, but not to its fullest ' by increasing or decreasing the time of li-:
walk,/run between the exercise stations
potential. There remains a belief that you have . by alternating between running and walki:.
to be a member of a gym and use its many high-
to reach each station
tech pieces of cardiovascular and resistance- . by selecting a steep or flat terrain accord;::
training equipment in order to achieve fitness
to intensity required.
gains. The reality is that our bodies can be
exercised just as effectively without complex
machines. Using our own body weight in
conjunction with the natural terrain (e.g. logs,
How to plan g tilnes_s ttait
steps, seats, slopes, etc.) can help us achieve the
desired whole body muscular strength and There is no specific layout for a fitness tr4-,
endurance, and cardiovascular workouts although a permanent course of manufactur=:
outlined in Chapter 9 at virtually no cost at all. stations can be placed around a park, foresr :
sea front. Examples of such trails are given -:
Circuit training is ideally suited to the outdoor
environment, be it park, river path, sea front or Figure 15.1. Various distances from 400 n: :.
simply your local neighbourhood. 5,000 m can be marked. To plan a trail - , -
 t0z
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luauerurad e sr uorJeJS asrf,Jaxa ue s" uasoq:) 'raded Surce:1 auros pue ,ralauroped :
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s-lrw-L ss:N,Lll to s-Llattlt Eooclno
 FITNESS PROFESSIONATS: CIRCUITTMtNtNG

Outdoor circuit Egl

Height
a e'l
I-l LL iL i-! i 70c" gocr la
rl-l--r

n LAKC

n
E
Pii-t (

Key: path exercise station woootano

A S G@.n.,n.

Directions and instructions regarding the fitness The stations can be ,t ut"gr.uily Orul"U urou'.-
trails can be put on notice boards or handed out the trail and made of wood or metal. --
to In addition there
participants on paper. planning permission for the construction oi .
should be notice boards at each exercise perrnanent trail is not forthcoming, don't worr\ -
station, explaining the exercise to be performed familiarity with your local park or woodla:__
in both words and pictures. The information and a creative flair for designing exercises r.,-__
required on the board is shown in Figure 15.2 give you a fitness trail that can be adapted : -
and should include: suit the needs of your class without leavin: .
permanent scar on the environment.
. Diagram of exercises
. Coaching Points
. Repetitions
. Other fitness trail information.
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>ll?M )suq e 1e ro qdw g 1o
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terotl
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teLur] -
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F
-
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asuelstp Ja^oc (]1 atutf -
suot3els ]o JaqunN -
paJa^oc aeuelsto -
uorleulJotut lteJl ssaultl - slurod 6urqceoc pue
]IVUI SS]NIIJ uorlduesap est3Jax3
sue;g ll' z.s I l|
stw-LsstN-Lti Eo slaft I toocrao
FITNESS PROFESSIONALS: CIRCUIT TMINING

Walklng le-chnqgggs, .
Chest
The chest should be lifted to help mainr.-
The different walking techniques listed can be spinal alignment.
used in isolation or combined together to
provide an interval approach to the outdoor
walking circuit workout. One of the greatest Abdominals
aspects of fitness walking is its simplicity - it can
Transversus abdominis muscle should -
be performed by a range of groups. Muscular contracted throughout the walk to maintar
strength and endurance activities can also be
neutral spine.
included to provide a more balanced workout.

The advantages of using a variety of walking Arm Action

techniques throughout the workout include the
following:
The arm swing should be natural a.:
comfortable with elbows relaxed as the ar---
swing in opposition to the legs. Arms sho*,:
' adds variety and jazzes up the walking
swing close to the side of the body and :-,
. keeps individuals challenged
across the front of the body.
' assists motivation.

The following points on technique will make Leg Action

participants' walking more effective, enjoyable
and safer. Instmctors should resist the temptation
The stride length should be comfortable a:,:
to take this inherently simple, pleasurable activity
will vary from one individual to another.
and make it too complicated.
Foot Placement
Walking fon Health flevel 1J The heel should land first, with a roll: -
through to the toes (foot rolls from heel to to:'
Head
The head should be held in a neutral position Fitness Walking [Level 2)
and centred to be in line with the spine. The
chin should be parallel to the ground. Focus the Posture {see specific guidelines for Level "'
eyes without lowering the chin.
Keep head up, chin parallel to the floor, e'.:
looking forwards, shoulders back, down a:-:
Shouldens relaxed, and chest lifted. Abdominals shoulc :,.
contracted lightly, maintaining a neutral sp-:-'
The shoulders should be pulled back and down
position.
in a relaxed position rather than rounded.
Tightness in the shoulders can impair arm
swing.
 /02
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_
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-
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u,rtop '1ceq sJaplnoqs ,sp,re,n-roy 8uqoo1 sala oql Jo luaruelour aql 'paads 3a1 ur a..-,
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FITNESS PROFESSIONALS: CIRCUITTMINING

contact with the ground. As the heel of the Taking Shontcuts

advancing leg contacts the ground, its ankle The trainer walks along a designated route./patt
should be dorsiflexed to about 90 degrees. while sending walkers on a much longer route Wrrrt
Walking at these higher speeds means the foot The two routes should meet and so should thc
should form a continuous straight line, with the - 5:-
walkers.
inner edge of one foot landing in line with the i-,: -
inner edge of the other foot (like walking on a
tightrope). Finst Past the Post
The trainer sends the walkers off to a landmaru
Forwand Lean away in the distance. Walkers use a pace the"n
can sustain above baseline. Once the fir; **- :,
Walkers should have a slight forward lean from :nt- : -
person has reached the landmark, all walkeri
the ankles (zolthe hips).
wherever they are, turn around and walk baci
to the starting point. First past the post shoulc fEr
also be the first to finish.
o_-!-ltgf .WqtKtLs_e_e-!t-ut-tj9-s_-_.,_
0',i !.;-

The following walking activities can be used at Hane and Hounds

intervals in a walking programme to change the Send slower walkers off at set timed inten-ali
intensity, add variety and continue the The quicker walkers have to catch the slorr.:
challenge of the walking circuit. walkers up.

NB: the above walking activities are ideal n-he-

Thene and Back working with either groups with a mixed fitnes;
Walk forwards to a designated landmark. \4rhen level or one-on-one.
the landmark has been reached, turn around
and walk back to the trainer. A walking pace
above baseline pace should be used, dependent Outdoon Walking Cincuit
on fitness level.
Wor-kout Plan

Send Them Back The three levels of walking described can Lr

manipulated within a session and used -:
Walk back to a designated landmark already
provide an interval training approach of hi.el:*
passed, then catch up. A walking pace above
and lower speeds (pace). In addition, sorsr
baseline should be used, dependent on fitness
body weight exercises can be incorporated ::
level.
provide muscular strength and endurance \\'c,:t-
within the programme. An effective walk:e
NB: both the above activities can be used when
workout can be achieved for all levels of fitne":.
the trainer maintains the baseline pace whilst
moving forwards.
 602
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 FITNESS PROFESSIONALS: CIRCUITTRATNING

3 mins
I & i,- _ _
slow pace down to baseline speed / technique, to recover from the speed walk . .*:
* - -l-
h:
I min TIJ:-: :
Long lumps - find a relatively flat area and begin with feet together: Lower into a slighr
i :
T::il_
squat and jump forwards with both feet as far as you can, swinging your arms to help r *-.-
propel you forwards. Continue leaping forward for 30 secs, take a walking break and *-''."-
" -:a-,
then continue for another 30 secs. (Due to the high intensity of this activity four sectio-:
[ "]- i
of l5 secs separated by a walking recovery can be a starting point)
lrL
I
Imin
I LLiP' !
Speed walk - walk at a relatively quick pace to reduce heart rate and intensity a toucl. -

I mrn
[ &r.
.!
High knee lifts - walk or jog for a minute, during which aim to get your knees level wi'r- ' ':

your hips

I min
Low knee - walk or jog for a minute, during which bring heels to bottom
L
3 mins
Walk or jog slow down to baseline, E,

Cool-down 5 mins

Pulse-lowering 3 mins
Gradually reduce pace, moving through the ievels to a low Level I

Stretch 2 mins
t:-
Stretch all muscles worked through main workout
Focus on lower body
a:_ :

Walking fon senions and Separate the session into three sections, the i= .:l*?rl'
p-gglnnens lasting 5 mins. Walking during this time can i* .ir
at a stroll (acts as a warm-up). The seconi i - r:L::
\Arhen planning a walking session for the above
mins (or proportion of this, dependent :m 0tfM.Y" -

target groups/individuals, the following may walkers' fitness/ability) should be walked a: a '&UL L

help. much quicker pace to invoke a quicker he::: llfffir"l- I -

and breathing rate. Correct walking techruc_.r*
should be introduced and reinfori:;

210
 Iz
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 SPORT-SPECIFIC
CIRCUITTRAINING -. -r ny

Sportspeople are always at risk of over-training

Pne-season
and building up the intensity of theii
programmes too quickly. The occurrence of The primary aim of pre-season training is :

repetitive strain and overuse iniuries is develop a base level of fitness in all .o-po.r.,, -,

common. Training or cross-trainlng can of physical fitness. These include

improve and maintain physical fitness and
assist with the development of specific skills.
This chapter explores the benefits of circuit
training specifically for the sportsperson. It also
outlines an appropriate session structure, and
provides guidelines for designing a variety of
sport-specific circui
ts.
What ane the benefits of cir-cuit
tng !n! n g, to-r the s p-o
frg pe-rs-o,n ?
The sportsperson may use circuit training
within a general conditioning programme.
-rrr.rrt,-
strength and endurance, cardiovascular fitne,,
and flexibility. Once a base level of fitness :,
achieved, the sportsperson can then lc:.
towards developing the specific skills that r,,-__
enhance their performance in their chos=
sporting event. These will vary depending _,
the sporting activity, but may include one :
more of the following: power, speed, balani.
agility, co-ordination, etc. Guidelines i :
improving fitness in each of these cornDoner,_:
are discussed in Chapter l.
.
Main season
During main season training, the sportspers
will need to develop and enhance theiispc:
- .

Alternativell, they may use circuit triining to specific skills further. They will also need .
develop specific skills. Sports coaches ,rrrrilly maintain their existing fitness level. Crc...
plan a season of activities for the athlete or training using circuits will lessen the risk
sportsperson. This is known as periodisation. injury when training to improve these skills.
The aims and goals at each stage of seasonal
training will vary slightly according to the
needs of the sport and the individual Post-season
sportsperson. A simple method of breaking
The primary aim of post-season training is
down seasonal training regimes is as follows:
provide an active recovery period lor the bc:
. The body will need time to recuperate a: _
pre-season training or cross-training
. recover from the stresses placed upon it lr
main season cross-training _

. competitive activity. The programme

post-season training or cross-training
. activities provided at this stage should : _
injury rehabilitation.

2t2
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 FITNESS PROFESSlONALS: CIRCUITTRAINING

Warm-up component mobility and pulse-raising - target jornts used throughout the main
workout
lftlorrer
preparatory stretches include extra static or range of motion stretches fc-
muscles which will need to move through an extended range of motion
during the main workout
re-warm speci{ic to the main activity Could be a small-sided controlled tear-
game per formed at lower intensity, lhe aim being Lo -ehearse skills rather
than boost intensity too much.

Main workout include adivities to train cardiovascular fitness

include activities to repl,cate actrviries of the specifc sport (skill, power: etc,,r
include activities to strengthen opposing muscle groups to countenbalance
and compensate for overuse in sporting activities.

Cool-down cooling down activities to lower heart rate and assist with the removal of
waste products that affect the metabolism of the muscle physiologyActivitie.
should be soeciflc to [he main acLivity
stretch all muscles worked
develop less flexible muscles

Thble 16.2 is a very simple breakdown of two of . improvement of anaerobic fitness - explosi'. -
the main movements required when playing bursts.
football. However, even this basic analysis
provides evidence that the quadriceps muscles Further consideration, specifically in tea:
receive a greater amount of work than their sports, would need to be given to the positr :
antagonist, the hamstrings. The following in which the sportsperson plays. Spoi.,
activities should therefore be considered: coaches are advised to seek information frc:
other specific sporting texts and up-to-da-.
. strengthening work for the quadriceps and research to assist their planning for positic,:-
hip flexorsas lhe main prime movers specific circuit training.
. counterbalancing strengthening work for the
hamstrings
. flexibility work for the hamstrings and gluteals
to ensure these muscles have sufficient range
of motion to lengthen when their opposing
muscles contract so forcefully
' flexibility work for all muscles that are
contracting strongly throughout the activity,
i.e. quadriceps, gastrocnemius, soleus, erector
spinae, to maintain flexibility
' improvement of cardiovascular fitness

214
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FITNESS PROFESSIONALS: CIRCUITTRAINING

Cool-down
Speci{ic muscles used: iliopsoas: quadriceps:
The track (or outside area) can be utilised, with
hamstri ngs; gluteals; calves; pecloral is; latissimus
the pace being varied to gain a
dorsi; deltoids.
warming/cooling effect to aid removal of waste
products (lactic acid) and prepare the body for
Joints used: Hips; knees; ankles; shoulders.
the main part of the stretch. Development of
range of movement should be carried out Predominant energy pathway: aerobidanaerobic
indoors, where possible, to aid muscle warmth (dependent on event).
retention and comfort.
Flexibility focus: calves; iliopsoas,
:-=--:^ i

Equipment required: gym benches/step boxes;

various strength resistance bands; sets of l*2 kg
dumbbells; gym mats; gym (stability) balls;
suitable wall.

:-:- ^-

Station I Arm driving

Emphasis: muscle endurance (anterior & posterior deltoid)

Stand in a stable position, one foot in front of the other: maintaining good core spine stabilh,
Keeping arms close to the body and bent at the elbows, swing arms backwards and forwarcs
from the shoulders.The action of the arm swing must be continuous for the given time
frame.Athletes can adopt various levels of forward lean throughout the exercise, but it is
important to work on maintaining a stable trunk position.

Equipr,nent; l-2 kg dumbbells

Station 2 Alternate leg steps

Emphasis: muscle strength/explosive power (gastrocnemius, quadriceps, gluteus maximus)

Stand with one fooL on a bench approximately 5O cn nigh. Drive up offthat one legto
achieve full etension, change legs on the way down, and then repeat the exercise wrth the
other leg. Carry on doing this without the use of the arms for the given time frame. Avoid
hyperetension of the knee joint at the end of the range of movement.

Equipment Step benches

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FITNESS PROFESSIONATS: CIRCUITTRAINING

Station 6 Single leg bounding

Emphasis: muscle strength/power (gastrocnemius, quadriceps, gluteus maximus, hamstrings,
hip flexors) flumps using single leg take ofl bringing knee up to hip height.)

To start this exercise aim to achieve a slight lean forwards. Just as the body starts to lose
balance, lifl the knee and drive offthe supporting leg, achieving lull extension through the
ankle joint. Start offwalking then progress to running,

Station 7 Leg curls

Em phasis: muscle strength/endurance (hamstri ngs)
3e r-
Lie face down (prone) on top of a bench or on the floor; close to an anchor point on a wa
Tie an exercise rubber tube to the anchor point, with the other end tied around the ankles \e"ed
of the athlete. Maintaining good stability of the upper body, curl the lower leg towards the
body and return to the start position under control.This exercise can be norrnrmarl ai+ha-
using both legs together or single legs alternately

- lr'.
Ecuioment: Resistance rubber band
li!:':*_l
Station B Lunge walking
Emphasis: musculan endurance (quadriceps, gluteals, hamslring)

Stand with feet hip-width apart, take an exlended step forwards and bend the front knee, ufl""--,
fldt
keeping the knee behind the toes.The rear leg should be close to full etension. Keep the =
upper body in an upright position with 'abs'tight, and then repeat the exercise using the
other leg for the given time frame.
^'ir",l'
Id'r ,

Station 9 Squat with calf raises

-tr:;, .

Emphasis: muscle strength (gastrocnemius, quadriceps, gluteus maximus, hamstrings)

nt,t:'I:.
Stand with feet hip-width apart, feet facing fonnrards. During the lowering phase, bend al
ihe hips and knees, keeping the knees in line with the feet and behind the toes. At the ltlLflr,-
bottom of the squal the hips should be above the knees.Try to keep the upper body ir' '.
upright a position as possible; there may be a natural slight lean forwards.When rising, lea:
with the shoulders and stand up, following the movement up onto the toes.This exercise
can be done using either both legs together or single legs.When using single legs, use the
ihr,.
arms to mimic the running act to aid balance.The whole action should be continuous ar:
,*i!!t"lI:
dynamrc.
$m I*
Station l0 Bench hopping
Emphasis: musclestrength/power (gastrocnemius, quadriceps, gluteals); anaerobic conditior' -.:,
muscle endurance (hip flexors)

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Station I Retrieve and smash

I @
!t=::-
Emphasis: anaerobic conditioning, skill, muscle endurance (gastrocnemius, quadriceps, gluteals.
deltoids, triceps)

Run forward 6 ft, touch the floor with the racket head or hand, close to the feet, then run
backwards to the back of the court, lump and smash. lf possible, hit a balllshuttle suspendec
from above or mimic hitting a shuttle, Repeat,

Equipment Badminton racket, shuttlecock

Station 2 Traverse the net

Emphasis: anaerobic condhioning, muscular endurance (hamstring, quadriceps, adductors,
gluteals)

Start in the centre of the court, side step to a cone, do a side lunge with an outstretched
arm, and reach and touch the floor with the racket head. Repeat to the opposite side of the
courtl side lunge, reach and touch the floor on the backhand side. Repeat.

EquipmenlTWo marktng cones, badminton racket

Station 3 Tour of half court

Emphasis: anaerobic condhioning, skill

Using half the court, place foun cones at each cornen Facing the net at all times, run around
the cones.When the player reaches the net they should retrieve a drop shot by reaching
down and touching the floor with the racket head, side step across court making sure not ic
cross over legs, lump and smash a suspended shuttte/ball or just simulate the action, run i:=:'
backwar:ds to the back court line and reach backwards on the forehand side to touch the
floor:Then side step across the court and jump, reach up and simulate a backhand smash or
hit a suspended shuttle. Repeat,

Equipmenl Four marker cones, net and posts, badminton racket

Station 4 Shuffle the shuttle

Emphasis: anaerobic conditioning

Have three stations 5 ft apart; at each station place a shutllecock Stand behind the line of
shuttlecock at one end. Pick up the flrst shuttle with the racket hand and run sideways,
making sure not to cross the legs, over to the second shuttle. Using only the racket hand,
replace the shuttle in hand with the one on the floor:Then run to the end station and do
the same.The pick-ups can be forehand or backhand.

EquipmentThree shuttlecocks per person

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Basketp.qll Cool-down
Complete the session with a whole body stretc:
Needs analysis as laid down in Chapter 7, with emphasis c:
Specific skills related to basketball are passing, developing hamstrings, adductors and hr;
dribbling and shooting, offensive and defensive flexors.
plays. To this end the following analysis has
been used to design appropriate exercises to
(narifir
meet a player's needs, while not overlooking rcrlc< uruu.
JPLLIilL ImrrurLrLr rrcor]. qu4ur
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the fitness requirements. hamsLrings; calves: deltoids: shoulders.

loints used: ankles: knee. hins shor rlders elhows:

Wanm-up wrists.
Mobility activities to be performed on court with
ball in hand, covering whole body mobility as PredominanL energy pathway: aerobic - lactic
described in Chapter 6. Basic dribbling skills can --i,..1 /-^-^-^Ai-\
dLru \dr rdsr uurL/.
be incorporated to gain a pulse-raising effect.
Stretches, with emphasis on calves, hamstrings, Flexibility focus: hamstrings; addudors; hip flexors
hip flexors, chest, back and triceps, as described
in Chapter 7. Further warming (pulse-raising) can Fquipment required: basketball lor each player:
be achieved by increasing the pace of the backboards and hoops: mats; marking cones.
dribbling, passing and shooting practices used, or
including a small-sided game: 2 a 2,3 a 3, etc.

Duration: Players perform each activity in pairs.Workfor45 secs with a l5-second rest
between statrons.

Station I The press

Emphasis: anaerobic conditioning, skill

Players negotiate through a zigzag course of cones, one attacl<ing, the other defending, and
swap roles after each lap.

Equipment Marking cones, basketball

Station 2 The wall pass

Emphasis: local muscular endurance (pectoralis group, tr iceps, anterior deltoid, wrist flexors).
skill (reaction)

Players keep ball in motion (chest passing), against a wall, while rotating behind each other:
Player two receives the ball from player one's pass.

Equipment Basl<etball, gym wall

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FITNESS PROFESSIONATS: CIRCUITTRAINING

Boxing Cool-down
On completion of the circuit, a jog out in th=
Needs analysis open may be of advantage, to help remo\'.
Boxing is an activity that requires the waste while helping to re-warm the body for "
participant to have a high level of tolerance in whole body stretch. Use the exercises a.
order to overcome local muscular fatigue, described in Chapter 7 to achieve this.
primarily caused by lactic acid build-up
(anaerobic). They also need a high level of
aerobic conditioning to aid recovery and the Snari{lr mr rcrlac ru)su,
| | ruJL,ur rcor]' n' '.,.1.i-^^.'
\.1u4ut tLcpJ! 5tu ^-l-.
^1, 'tLg4t),

development of skills such as speed, reaction,
balance, co-ordination and agility, necessary to
survive in the ring. The following analysis
shows the main areas that have encouraged the
circuit design.
hamstrings: calves; abdominals: back; triceps:
deltoids.
Joints used: ankles; knees; hips; spine; shoulders;
erDows,

Predominant energy pathway: anaenobic; aerobic

Wanm-up recovery.

A normal warm-up can be applied to this circuit

Flexi bi ity focus: pectorals; deltoids; hamstrings;
as described in Chapters 6 and 7. Special
I

olrrfc:lc ealrres tri.an<

attention should be given to mobility of the
shoulder, elbow and spinal joints. Additional,
more specific warming can be achieved by
incorporating activities such as non-contact
sparring, and bobbing and weaving moves.
Equipment required; punch bags; gloves; skipping
ropes; mats; numerous sets of 2 kg dumbbells:
gym beam or similar; hanging punch bags or gyrr
ropes; pads; gym benches.

224
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 FITNESS PROFESSIONALS: CIRCUiTTMiNtNG

lrick
comlng up on the other side where they should slap the side of the beam.The
exercise is
\eed
then repeated on the other side of the beam.The boxer carries on doing this
the length of
the beam. once at the end, the boxer will repeat the action, only this time walking
backwards. Care should be taken to avoid hitting the head on the beam.

EquipmentTWo volleyball posts with string tied between, or gym beam

Station 6 Hit the bag

Emphasis: local muscular endurance (calves, quadriceps, glutears,
deltoids, triceps, pectorals),
anaerobic conditioning

Keeping light-footed, move around the punch bag, delivering a combination

of different
punches'The punch bag can either be herd by a coach/helper or
be free swrngrng.

Equipment: Suspended punch bag, gloves or mrts ,tn/a rn

- ::L-
Station 7 Mini-circuit -: - lllil
Emphasis: aerobic conditioning, Iocal muscular endurance (abdominal
region, erector spinae. - .':
deltoids), anaerobic conditioning
-:e
This can be performed as a station or a separate circuit training session.
- - ...:
- :-:ll
The circuit should include the following exercises:
l. Skipping - using own style, but keeping feet close to the ground.
.. - _- ,
=
2. Full press-ups with a clap should this exercise be too intense, then
- revert to a normal
press-up' making sure that the arms are one and a half times shoulder-width
apart, fingers
facing forwards, arms bent, elbows going outwards. Make sure that
when arms are at full
extension there is a s'ight bend at the elbow.
3' Sit-ups - using a medicine ball held above the head, sit up untll you
can touch the wall
with the ball, Make sure that the transverse abdominals are pulled in tight throughout,
to
stabilise the spine.
4. Back hyperextensions - holding weights in hands held at shoulder level, keeping the hips
knees and feet in contact with the floor; lift the chest and arms offthe
floor:
5. Shut_le sprint runs - fast and slow speecs
6 Arm punching - keeping elbows bent and close to the body swing the dumbbell
forwar::
and backfrom the shoulder:Take up preferred stance orthodox oisouthpaw;
stance between the two at various times.
- try changi-=

Each station will be per{ormed for 30 secs, with no rest. Once all stations
have been
completed, move on to the next station. l{ however; the circuit is a standalone
activity, take ,
60-second rest,then start the mini circuit again.

Equipment Skipping or speed roPes; mats; dumbbells; marker cones; sets of

dumbbells ( 1.5-5 .=

226
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FITNESS PROFESSIONALS: CIRCUIT TRAtNtNG

Hit and run

Emphasis: skill; anaerobic conditioning

A player hits a rugby tackle bag or similar object. Different strokes can be used and identif=:
next to the station. Once the stroke has been made, the playerthen runs to a set of stun-:.
or cones and back.

Equipment: Rugby tackle bag or rolled up gym mats; cricket bat; stumps or cones

Station 2 Chasing balls

Emphasis: anaerobic conditioning

A number of tennis balls are randomly placed in a circle around a bucket.The djstance frc-
bucket to ball needs to be such to allow a challenging grid run.The players have to run to p,..
up a ball and place it in the bucket.When all balls have been retrieved, they then have to :=
returned to their starting place.The station is continuous,

Equipment Eight to ten tennis balls; bucket

Station 3 Boundary fielding

Emphasis: anaerobic conditioning; skill

Two players stand side by side (a non-participating coach can be used as the feeder if desirec
The ball is fed underarm along the ground, and the player has to run and pick up the ball befo.:
it crosses the marked boundary turn and throw back to the feeding player: If two players ar:
used, they both run out to try and stop the ball.When the pick-up has been made tney tur-
around and change the feeding and pick-up playen Play is continuous,

Equipment Several cr icket balls

Station 4 Between-wicket running

Emphasis: anaerobic conditioning

The ends of a track are marked out by cones, with a player standing at each end with a bat ir
hand. On the start signal they run between the wickets, trying to catch up or overtake the
other player: Counting the runs achieved in the time frame, check who wins at the end of the
training session.

Equipment Marker cones; cricket bat per person; pads if possible

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FITNESS PROFESSIONALS: CIRCUITTRAINING

Cycling
Needs analysis
Cycling requires a high degree of aerobic
conditioning, which can be affected by lack of
local muscular endurance in the main working
muscle groups (indicated right). There are
various different types of cycling: road, track,
mountain biking, cyclo-cross, and of course
recreational cycling. The circuit has been
designed with all of these in mind and will help
develop muscular endurance through cycle-
specific joint and muscle actions.
Cool-down
Back on bikes, if available, to re-warm musc-+,
ready for final stretch. If no bikes are availai-.
use similar exercises to the warm-up, for :,:
purpose of building up muscle temperature '-
order to stretch those muscles identified in -.:_=
flexibility focus.
Specific muscles used: quadriceps; gluteals; calves
hamstrings; erector spinae.
Joints used: hips; knees; an<res.

Predominant energy pathway: aerobic.

Wanm-up
The structure of the warm-up should follow the
guidelines laid out in Chapters 6 and 7. Should
spinning bikes be available they could be
utilised to carry out the warm-up to really make
the circuit cycle-specific. Exercisers could also
use their own bikes to perform this outdoors on
a gradated intensity ride.
Flexibility focus: Hip flexors; hamstrings; anterio-
tibialis; calves: pectorals; triceps,
Equipment required: Statronary bikes: step i-:- -
benches; marker cones; short metal or wooden
bar 30 cm long; length of cordage (90 cm); 2.5-:
kg weight; barbells with appropriate weight; mats
ankle weights.

Station I Stationary cycling

Emphasis: aerobic conditioning

Using an upright bike (spinning bike), per^form sprinting exercise,

Equipment Spinning bikes

Station 2 The lifting phase

Emphasis: muscular strength and endurance

Using ankle weights or similar; sit on a table. Leading with the knees, Iift and lower the knees,
under control, up to waist height, simulating the cycling action.

FquipmenlTable; ankle weights or similar

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 FITNESS PROFESSIONALS: CIRCUtTTMtNtNG

Foott
Station B Hip extension
Emphasis: muscular strength and endurance Needr
lhis c
Lie on the floor on the back, knees bent, and feet flat on the floor: Lift the hips offthe flooi; -- llorrii
supporting the upper body on the shoulders, and fix the 'abs'tight to support the sprne. Lift '. arious
the hips up towards the ceiling and lower under control using a slow to moderate speed. :lar in
,re pr
Equipment Mats; gym ball, if available

9 ::fengt.
Station Calf raises
Emphasis: muscular strength and endurance
..rocks
-rnlosi
- 'r-- --
Stand with feet hip-width apar t,toes facing forwards, and keep the rest of the body in an i.rorr-s.
upright position, possibly using a support to aid stability Keeping the posture upright, lift up -
=duce
on to the toes while maintaining a slight bend in the knees,then return the heelslo the - ti-the.
floor and repeat. .:!
:aactio:

Station l0 Narrow support press-ups

Emphasis: muscular strength and endurance Wanr
Tie st
Take up the front supPort position with the hands close together on a bench or step under -.- qri
the chest, fingers facing forwards at full extension. Keep a slight bend in the elbow and the : :TIU
toes on the floor: Bend the arms outwards to lower the chest to the bench. push throush .:ould
the hands to achieve full extension asain.
l'r O. ^\l
Statron I Shuttle runs :all in
I
::ll
_ *.' irr
Emphasis: aerobic conditioning -, -t
: all to
Take up a weight (dumbbells or other appropriate resisLance) and run a course of obstacles
: rlse-r
to include stepping over benches, running across crash mats, etc. -:e te,
: ts-.int
Equipmenl Dumbbells; crash mats; gym benches

Station 12 Single-leg step-ups

Emphasis: muscular strength and endurance

Stand facing sideways on to a bench. Place one foot onto the bench then drive up through
full extension with a jump, landing back on the same leg. Continue to use the same leg for a
period of time then change side and leg.

Equipment Gym benches or step boxes

232
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FITNESS PROFESSIONALS: CIRCUITTMINING

Station Resistance kicks

@
I Statior
Emphasis: local muscular endurance (quadriceps; hamstr-ings; hip flexors)

Using a rubber band as the resistance, tie the Lwo ends to an anchor point and place the
foot into the loop or tie one end ofthe band to the anchor point and the other end to the
leg around the ankle. Etend the leg, as though kicking a ball. Pedorm this exercrse for; say,
ten -r- then rhanoc
-- renc o- le<-Js'

Equipment Rubber resislance bands

Station 2 Shuttle maze tracking run \-r+ ^

Emphasis: aerobic conditioning skrll

Place cones l0 m apart in azigzagfashron.The players,working in pairs, have to lace each

otherthroughout the maze run; one sprints forwards to the first cone, while the partner
track progress running backwards, keeping within an arm's distance. Round the cone then
run backwards, tracking partner running forwards.The second run is done controlling a
football: this time yoir lace the way you are going. and make sure the ball ,s kept in close
control. Continue to alternate the maze run as indicated.

Equipment: lYarker cones: training fooLball

Station 3 Body tennis

Emphasis:skill

Set up a nel on two posts abouL chest height. Players stand eilher side of rhe ner, using ari
parts ofthe body otherthan the arms and hands. Keep the ball from touchingthe ground.A
maximum of three hits is allowed before the ball must pass overthe net. Should the ball
touch the floor then the offending player should carry out a {br-feit during the changeover

Equipment Badminton posts and net; football

Station 4 Throw and trap

Emphasis: explosive power (abdominal region; anterior deltords; triceps; quadrrceps; hip
flexors); skill

Throw a medrc ne ball against a wall and trap Lhe rerurn. Replace the medicine ball with a
regular ball, sprint maintaining close control and, using both feet, dribble around laid out
cones, push pass against a box ({ictitious player), then take the return and shoot into a goal,

Equipment: Medicine ball; football; marker cones

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FITNESS PROFESSIONALS: CIRCUIT TRAINING

Hog(e1
Station 9 Goalkeeping practice Needs
Emphasis: skill; anaerobic conditioning
The hocl
Arrange four balls in a square or in a fan shape on the ground, 5 m apart. Place a ball in the aerobic er
centre of the square or level with the centre of the fan, as the home base.The player star ts need for
off by touching the ball in the centre with both hands then runs to each of the corner balls, acid) to b
touching them with both hands.The player has to touch the centre ball before moving to l1 a non
the next cornenA variety of movement between the balls can be adopted, Forwards out, Cesigned
backwards bac( sideways out and sideways back,To aid skills, each corner could be :mproven
numbered and the player go to the called numben =uength,
rf course
Equipment: Five footballs Po
"qdity.
-ack of
Station l0 Goalkeeping reaction dive ruscular
Emphasis: skill

The keeper faces the goal with their back to their partner; holding a ball.They bend forwards Warm.
and roll the ball through their legs to the partner standing on the penalty spot or equivalent.
r he stru<
The outfield playerthen shoots at the goal.The keeper has to turn and save the shot,After
five shots the players change position and repeat.This activity is completed forthe given time
.-rideline
frame.
:-obilin
:.;ried c

Equipment Portable goal; football :: iivities

., pass a
-.ht in f
re r-it
::- :
_:-tq ut
: _ 1\ strr
, Chapi
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FITNESS PROF=ESSIONALS: CIRCUIT TRAIN NG

Station I Maze run

Emphasis: aerobic conditioning

Run to the cones placed in azigzagformation.At each cone, reach and touch the Iine markec
on the floor to the side, left and right with your hockey stick. When the course has beer^
completed, return backwards, again reaching the line left and nght. Station

Equipment: Six cones, hockey sticks and taped line

Station 2 Abdominal circuit

Emphasis: muscular strength and endurance of the abdominal region; postural stability

Perform abdominal curls, full sit-ups, oblique curls and 'the plank'while holding stick in hand.

EquipmeaL Several rnats and hockey stick Station

Station 3 Resistance running

Errphasis: aerobic conditroning

Using either a crash mat or resistance harness, working in pairs carry out a shuttle sprint, c-
sprint on the spot if using the crash mat. Sticks must be carried.

Equipment Crash mats, resistance harness and hockey sticks Station

Station 4 Bent forward rowing and back extensions

Emphasis: local muscular endurance of the back (erector spinae)

Using a weight that will challenge the targeted muscle (er ector spinae), dead-lift the weight ar:
adjust the feet to shoulder-width apart for stability Change the grip to shoulder width, keepi-.
a slight bend in the knees and tight'abs',then lean forwards while maintaining a long spine, Lea:
with the elbows and draw the weight into the lower chest, Keeping the wrist firm, return t-=
weight to its starting position, keeping a slight bend at the elbows, Repeat.

Equipment Barbells with a selection of weight plates

Station 5 Squat run

Emphasis: local muscular endurance of the gluteals, quadriceps and erector spinae

Lay four posts out in a square with a rope tied to each post that gradually gets lower as t-:
rope is wound around the four posLs.The player has Lo squat underthe rope from side Lo sic:
stick leading, reaching ahead to left and right alternately

Equipment Four badminton posts; four lengths of rope and hockey stick

Station 6 Static hit

Emphasis: skill; explosive power of the upper back and deltoids
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 FITNESS PROFESSIONALS: CIRCUtT TMtNtNG
Netball
Needs analysis
Netball is a game of short, sharp bursts of
energ"y with an aerobic recovery; skills such as
reactions, agility and co-ordination are also
needed in abundance. The following circuit has
been designed to address these areJs; it can be
used for out of season training or indeed weekly
practice training.
Wanm-up
The structure of the warm-up should follow
the guidelines laid out in Chapters 6 and Z.
The mobility and pulse-raising could be
performed with each player having a ball, or
at least one between two players. The pulse-
raising activities can be a gradual increase in
the pace of passing and moving around the
court. An exercise from Chapter 7 can be
included to ensure thorough warming prior to
the circuit, making sure that a whole body
stretch has been performed prior to the more
vigorous pulse-raising; as discussed in
Chapter 7.
Cool-down
A timed game can be used to re,warm the bodr @
prior to the final stretch, guidelines of which are Station
in Chapter B. Make sure that development o-
the muscle groups identified in the flexibilin
locus takes place.
Speci{ic muscles used: quadriceps; gluteals;
hamstrings; calves; deltoids; triceps.
Station
Joints used: ankles; knees; hips; spine; shoulders;
EIDOWS.
Predominant energy pathway: aerobic/
anaerobic PC,
Flexibil ity focus: calves; hamstri ngs; adductors;
quadriceps; deltoids; triceps.
Siation
S -ation
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-dr]lo 'lrur dL] | uo lu[J lddj +urq seeu)'}eL!,, P eprs Aq ePrs lrs sJo^erc o^^l
uor8ar l?ururopqe aLl]lo eluernpue relnrsnL! 1e:o1 :srseqdLuS :sreplno
sdn-1gs 3u;1swr1 popeo'l L "'- -:
seuof ual :luoLucrnD:
:slei
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pue uolparlp or]l soler}ur )req aql ]e re^eld eLllleqlo eq] purqaq auo 'uorpaJlp eures aql
a:e1 s;ele;d qog uede lleM res sauor pareld l;r-uopue.r jo seurl ueeMleq lurod e do lJplS
_rFqrxou a
111>1s :srseqduS
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)reur eq] JJo peeds lSuruorlrpuor lrqoJoe :-? rlf,rl{,^
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FITN ESS PROF=ESSIONALS: Cl RCUIT TRAI N ING

Cool-dr
Some fo
Station 6 Power jumps be carri,
Emphasis: explosive power of the quadriceps; aerobic conditioning enough
be achie
Three step boxes are laid out in a line. Players run out to the flrst box, place the leadtng leg
on the top and drive up into the air; landing on two feet, heels down. Complete the exercise
used in
until all boxes have been jumped, jog back and start again. large mr
followed
Fnr rinment Three sten boxes movem(
discusser
Station 7 Power pass
Emphasis: Iocal muscular endurance of the abdominal region; explosive power of the triceps
and deltoids; skill

Lie on the bacl< knees bent, feet flat on the floor; holding a medicine ball. Perform a sit-up
and chest pass the ball to a partner seated on the floor opposite, who does the same to
return the ball. Repeat.

Station B Power jumps

Emphasis: aerobic conditioning plus explosive power of the quadriceps

Using a crash mat, perform star jumps,

rTHt
E
Ecuipment: Crash mats
)tatlon

Rowing endurance in the muscle groups listed belorr'.

Strength plays a massive part in this sport ani
should also be catered for. Stabilising the core
Needs analysis muscles will aid the development of both
>-,aiion

There is no substitute for rowing other than
getting on the water. However, this is not
always possible due to incorrect tideway
conditions, weather or no boat available. To
meet these unforeseen or planned periods off
the water, the following activities can be
performed indoors to meet the needs of the
io*"t. It's all well and good just getting on an
indoor rowing machine and hammering out the
kilometres, but should there not be enough for
all to use, the following exercises can be
performed as a circuit to aid performance on
the water. Apart from aerobic conditioning,
there is a great requirement for local muscular
strength and endurance, and help the rower
improve their power to drive a boat forward=
while reducing fatigue.
Wanm-up
c-
The structure of the warm-up should follow the S--:
guidelines laid down in Chapters 6 and 7.
Though mobility of all joints to be used should
be encouraged, pulse-raising using exercises
described in Chapter 6 can be enhanced br
incorporating partner lifting, carrying or
resistance-pulling activities. A whole bodr
stretch is recommended.

242
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'paads
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ro Surft,rt
'pue q)eelo ploq 3uqe1 '1ee1 eq] punole pueq aql de;11r.eurds eq11o lllrqels pooB urelureuL
pue'1q8lrdn peq '1q8re4s po s8el qlm
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lq pecueqr
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;oue5od :rsrop snurssrlel :snrzade;1 :sdarrq) elueJnpua ellsnLu :erueJnpuo :srseqdu..t3
leinlsod zpueqs
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sexoq da1s ro saL{luaq ul3 eng:luaLudrnbl
ueeq seq asJnor eLr] eruo.,,er lnoqlr^ ,rn, u,ffi
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^1 ln.ran"s 3ur:n1 spJ",/v\JoJ l€
(s1ee1ngB :sde:upenb :snrureurorrse8) ramodTqfuerls arrsnr! :srseqduul raMoJ aql
tugpunoq q)ueg I{ioq Jo lu
z uorlels
aroc aq1 8ur
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'.^,\oleq pelsrl
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3r1] uo oulrl eq} uo luapuadep 'qlrqm'eler a)oJls les e utelutprll laleuoS;a Surno1 e Sursn
l;rsuelur pup uorl€rnp uo luepuedep 'Euruorlrpuo: lrqoreeprqoraeue :srseqduul
tu;alog
lq3rem elelrdo;dde qlm sl le+r?q :ryBra,v,
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:ado..t;o LU 0 | :spueq efuelsrsal reqqnJ snorJen
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d r q :sda: upen b :s8u r.rlsileq :snrotr 11 rqrxe g 1

se a,tordrur pue dola,rap ro luauralo=

;o a8uer urelureru raqlra ol rlJla4s e lq parnol - _
rqoJoe :leu,q1ed lS.reue ]ueul uropord eq uaql uec srr{J 'suorlf,e dnor8 alcsnur a_3:.:-
.{llueunuopard Fursn Sursrer-aspd eql ur pas esDJexs Oq]
's^ oqlo :sroplnoqs lsdrq lseaul ;pesn qurof
sasrJJaxe aq] Jo arxos Surleader .,(q pa,tarqre ;: 3e1 Surpeal e
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urJ?^\ aJE salJsnlu aJnsua 01 lno perJJEJ ; _
1sr.r,,u, lsde:tq lsn rzede:1 :lsJop snLl.l
lssllel ls8ul4suueq
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ppor{s Surture.u-ar lpoq aloq.rt Jo rrrroJ eru,_".
u/!^op-loo:
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FITNESS PROFESSIONALS: CIRCUIT TRAINING

@
Drive slide Statio
Station 4
Emphasis: muscle strength/endurance (quadriceps); postural endurance

Sit on a mat that will slide across the floor or equivalent material. Sit with legs bent and feet
flat on the floon Push and straighten the legs, maintaining alignment of hips, knees and feet,
driving the mat and body across the floor:When the end of the course has been reached,
turn around and push yourself back Repeat. lf more than one person is on this station it
could be conducted as a race against each othen

Equipment Sliding mat or material

Station 5 Resistance pulling

Emphasis: muscle endurance (biceps; trapezius; latissimus dorsi; posterior deltoid; rhomboids)

Working on your own or with a partner; take up a sitting position opposite a weighted mat
on the other side of the hall.A rope is attached to the mat on either side.The seated
exerciser takes hold of the rope and pulls the mat across the hall using only the arms and
back.There should be no excessive rotational movement of the spine duringthis action,
Once the mat has reached the puller:they then jog to the orher side and repeat the action.
lf working in pairs there will be a recovery phase, while the other partner pulls,

Equipment Long length of rope; weighted sliding mat

Station 6 Power clean or High pull

Emphasis: muscle strength/endurance (gaslrocnemius; quadriceps; hamstrings; gluteals; erecto.
spinae; biceps; trapezius; deltoid)

Use a barbell, with a weight that is appropriate to challenge the exercisen Perform the clean'
continuously for a given number of reps and sets within the given time frame for each station.T-:
clean' must be perlormed with correct technique. Should this not be possible, the high pull can be
used, which only takes the weight to shoulder height with a hip-width grip and elbows high'

Equipment Barbells with a selection of weight plates

Station 7 Weight winding

Emphasis: muscle endurance (wrist flexors/extensors)

Use a bar approximately | 8 in long with a length of rope tied to the middle of it and a
weight on the other end. Several bars can be provided with different weight loads, Stand
with feet hip-width apart to give stabilitytake hold of the bar at each end, and curl the
wrists to wind the weight up.When the weight has reached the top, reverse the actton
under control.The exer cise can be per formed in several ways - arms outstretched, elbows
locked by the side or a combination of both.

Equipment Short metal/wooden bar; length of cordage; 2'5-5 kg plates

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Jo pue oql ]e dnor8 eloq^ € se peurro;-rad eq u?l sesnJaxe eeutds lopala PUe l€ulLuopqv aq u?r ll
eql,'uorl€
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'esr)Jeye ,uMop ;;rd sre;,
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.pueq qleo ut pu?q all] jo spue aql 3uqe1 '.u^ oP aleJ roolj
pue LUre opt^^ e q1,r,r 3urpe15
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Surdaa>1
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aql 1l
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- qprnr-drq qlm puels'esnraxa 3urmo11o1 aLl] urofed 'lloqJeq e 3uls61 'ta:r
+v vJ
? a)e] Uede laoj
t:fl nl
(srlerqrerq :sdeltq
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FITNESS PROFESSIONALS: CIRCUITTRAIN NG

Rug-by passing while on the move or partner

Needs analysis
The game of rugby requires its players to give
maximum output for the whole duration of the
game; therefore a high level of aerobic
conditioning is required, whatever position is
played. This will help reduce the build-up of
lactic acid in the muscles. Tiaining specific
muscles as indicated for improvements in
strength and endurance will help a player
develop power (strength) for scrummaging,
pulling/pushing type movements. For further
exercises see Chapters 6 and 7. A whole bodr
E
Static
stretch should be included before the more
intense/vigorous activities commence.
Cool-down
At the end of the circuit a timed game of touch
rugby can be used as the re-warming in
preparation for the post-stretch. Ensure a whole
body stretch is performed as recommended in >-a:
a

Chapter 13, with emphasis on developing the

rucking and mauls. Endurance training or a
range of movement of those muscles and joints
combination of both will help players to identified in the flexibility focus.
continue to exert force over time. The circuit
has been designed to work the anaerobic
pathways, namely the PC and lactic acid (ncrifir 11qpl. .l' ,to"l".
mr rsrles uJuu. -' '.r-1.;--n..
SluLcd >, qudul lLsP>,
systems.
hamstrings; calves; abdudors; adductors; anterior
tihi:l,< ercrtnr cnin:c lranczitrc nprin12l<'
i-:-
deltoids.
Wanm-up
The structure of the warm-up should follow the lnints rrsed :nl<les Lnees hins "Y"
cnrne
"t'
chnr rldcrc'
guidelines laid out in Chapters 6 and 7. It is etDows.
strongly recommended that each person should
have a ball, or at least one between two. Predominant energy pathway: aerobic/anaerobi c
Mobility exercises can be performed with ball - powen
in hand; these could include hand-to-hand
passing of the ball to a partner, incorporating Flexibitity focus: hamstrings: hip flexors: calves:
around the body, through the legs and gluLeals: quadr'ceos: anterior tibialis; pectoralis;
overhead passing; putting the ball to the ground trapezius.
and picking up should help mobilise the lower
body and act as a pulse-raising exercise. Further Equipment required: training balls; tackle bags or
ecrrivalent matq sr rsnended balls.
pulse-raising can be carried out by including

246
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souo) Je)J€uJ ls11eq 3urure.4 :lueudrnb;
'suonsod e8ueqr sraleld dn sr auurl uaq,rn
'eL!o)]no;o sselpre8a.r:eure4 eurl e urqlrM ouop lle sr srqlraul.red reqlJo dse.r8 eq1 uo.4
lleq eq] du pue 14 o1 a,teq uaql leql aurl aq] ssoJl? a)uo 'ourl € ssoJle lleq eql pue .re,(egd
.ro s
aqr qsnd ueqt'3nq:eaq e Sursn raleld eL,1 uJnr pue !rt ol seq.rel.eld reqro eql)rea peqsnd
ro peurn] Surao prser o1 anrpelqo Lreru orrl'uorlrsod Surpuets e ur lleq eq] spq "rale;d eug
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)leq'eprs aql u.ro4 Joqlo q)ea 8ur2re1 esrpeld pue seeLrl raql uo llt,tr]:e srql uep ral.e1;
eluernpue pue q18ue-r1s relnfsnur :11>1s :srseqduug
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e dn a1e1 ueql laql'3al raqlo eql Sursn peq doq pue u;n1 Xer,ne u g ourl e o1 doq Leql
pue ler:8's aq] sanr8 s.rel.e;d eqlJo euo auoz paleu8rsep e ur >lleq o] >ltpq pue$ srale;d qro6
stulof p
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ur Sur
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sesspd Morql eun srql l;uo uorpe.r p elrsoddo aur ur esoJexe eq] ]eede; loo11 oql
^Lrlunp
Lrn nrro'r] cr
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r-: f-:+
lengleq roog oq] u.-,ro4 lleq e dn sprd 'sunr 'selle$qo eql uJo4 Llr g lnoqe spels:4,(e1d eq1
'uleql punoJe unr louuel .raLeld eq] ]€r]] os pe:e;d 'aur1 e ur ]no Plel erP seuof ro sSeq e2:e1
llls :aru€rnpue allsnLU/lrqoree :srseqdu.r; tloLu 3
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Flr NLSS PROIESSTO\Al S:C RCJITTMININC

Skiing
Station 5 The line out
Emphasis: explosive leg power Needr
There
A ilne of balls are, if possible, suspended from above at var ying heights from 3 m up to 5 m. downhi
Players stand in normal line out formation ready to receive the ball. One player jumps to foilon'iI
touch the ball with both hands while the other p'ayer(s) lift and assist the catch. Each ball has
aecre at
to be touched in turn. Repeat, changing the jumping playen
adaptec
EquipmentTraining balls; means of suspending balls from above
-pnrrire
- "1*-- -
::rdurar
Station 7 Partner resistance circuit - :.:::'
Emphasis: muscular strength and endurance - ^.- -:..
:*.t!--

A variety of pulling and pushing activities are to be performed one after the other: Each time -a..
ar-td
around the circuit, where necessary Dartners will take it in turns to lead.
c alerec
Pulling exercises:
. holding onto each others wrists - a single-arm pull to cross a line
. interiorlz elhnrnrc nr rll n:n1ner arrncc e rino Want
. double arm hold oft'""t"*
wrists - pull partner across a line. The sr
;he qr
Resistance running:Wrap a piece of rope harness around the waist of the running partner:
Doles.
who has to shuttle run over a given distance in excess of l0 m.The other partner holding
the rope resists the runnen Erther a pulled tyre can subsLiLuLe the harness, or a weighted nobil:
mat, or even a small parachute, r *--'
nrrlsp-i
-t-:
:\\1 lll
Pushing exercises: rredo
. use a large tackle bag or rolled up mat held between the players, push each otherto .. hen
cross a lrne
. hopping on one leg, hand on partner's head, hop and push partner acnoss line
. hopping with arms folded, hop and push partner across line.

EquipmentVehicle tyre: drag parachute; harness; tackle bag

Station B Press-up and get-up

Fmnh:c.c' mr r<rr rlrr strenoih :nd endr rr:nre

A now of balls are placec on the ground I m aoan. One playertakes up the front support
position over Lhe first ball.The partner slands abouL 3 m away to receve a pass, Per form +ive
press-ups, quicl{y stand up with the bal , pass to partner and move on to the next ball.
Repeat the press-ups, durrng which each batl passed is replaced on its spor. Once all balls
have been passed, par[ners change places. Speed ofgetting up and accuracy ofthe pass are
as irnportant as good technique press-ups,

Fquipment Minimum of {ive training balls

248
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;
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l q oJ ee I
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ruaql dlaq [r.4\ slql lSuruorlrpuof, a]uernpL;
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^\olloJ
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'qc1a.r1s ,{1a,r4cayga pue ,{ya;es ol uraql ur qlrur"^A srs^leue spaa\
q8noua a,req sdnor8 alf,snru IIe arnsue oI
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FITNESS PROFESSIONALS: CIRCUIT TRAINING

Station I Twist jumps

Emphasis: muscular strength and endurance; quadriceps; gluteals

Keeping feet {lxed togetherl jump upwards and twist in mid-air to the right. On landing make
sure that both feet are still together with heels on the floon Bend at the knees and touch the
floor wiLh tl'e righ L hand, just behind tne outs de of the heel. Repeat the exercise with Lhe lump
twist to the left. l'4ake the jumps to the right and left continuous.

Station 2 Falling down and standing up

Fmnh:si., mrrqrr rl:r ctrcnqfh and encr rranra

Standing between two mats, keeping the feet together; fall sideways and land on the mat. Using
poles or similar for support, regain the standing position, making sure the feet stay together:
Repeat the exercise on the other side. Make the falls to the left and right continuous.

Equipment: Gym mats or crash mats; ski poles or similar

Station 3 Side stepping

Emphasis: muscular strength and endurancei abductors and adducto"s; sl<ill

Tie a rubber resistance band around the ankles (allow some give). Stand with feet together and
the right or left shoulde' lacing the corrse. NegoLiare the obstacles by on'y taking side steps.
The cou.se should comprise of bencnes Lo step across and up o1to. A stairway can be used
provided it's not in use by others.Atthe end of the course,the skiers should walk backto the
^+--r
)Lor L LdNil l^..- ^ -!-- ^ -hen rcnart tha rnr ,rca
' ^r,i^-IE rd BC >LCP5, Lr rur I LpLoL Lr s LUut )E,

Equipmenl Rubber resistance bands; gym benches; step boxes and stairway

Station 4 Pole work

Fmnhasis: | ,,urLu,o,
r, mt tsrt .l.ar rL,renorh
ql Lr .6-. :nd cndr rranrc |,tr
-/Pef DOAy

Hold on to two rubber resistance bands anchored at one end behind or in front of the skier:
Stand and simulate the pushing action, either single-arm, both arms together or a combination
of both, Slciers must feel the resistance.The resistance bands can be substituted by dumbbells.

Equipment: Selection of rubber resistance bands; sets of dumbbells 1.5-5 ke; ski poles or simila:.

Station 5 Side leg swings and tuck position hold

Emphasis: muscular strengrh and endurance ower body

Stand with feet hip-width apart, keeping the legs straight and feet facing foivrards. Swing from
the hips, leading with the outstep and taking the right leg out to the side then back to hip width.
Repeat action using the left leg. Once {ive swings to either side have been completed, stand
with feet and knees together: take up the tuck position and pulse, up and down either side.

250
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FITNESS PROFESSIONALS: CIRCUIT TRAIN NG
sWinnllg - -tand Cg1dltionins
Needs analysis
Swimming requires the performer to develop a
high level of aerobic conditioning and local
muscular endurance in the specific muscle
groups mentioned below, in order to exert
force against a resistance (water) for a continued
period of time while delaying the onset of
fatigue (lactic acid). Should sprinting be
required then the PC anaerobic pathway needs
to be trained for the development of power and
strength. The following circuit can form part of
an overall training programme where land
training should feature. It can be performed
prior to or following a swim session or as an
additional training day.
Warm-up
The structure of the warrn-uo should follow the
guidelines laid out in Chapters 6 and 7. Thorough
mobility of the joints identified above is necessary
to reduce risk of injury. If the circuit is being set
up around a pool deck, then a swim over a
cerlain distance using a variety of strokes can be
used to induce the necessary warming effect. A
whole body stretch as described in Chapter 7
should be included prior to the more vigorous
pulse-raising activities.
Cool-down
Again, the pool can be used to re-warm the
body prior to the final stretch, or the exercises
described in Chapters 6 and 7 can be used, but
this time remember to gradually taper off the
range of movement (intensity). This should be
followed by improving the range of movement
(developmental stretching) of necessary muscle
groups as indicated in the flexibility focus.
:-:-
Speciflc muscles used: gluteals: hamstrings: biceps:
latissimus dorsi; pectorals; deltoids.
Joints used: shoulders; thoracic spine; hips; ankles;
elDows.
Predom inant energy pathway: aerobic/anaerobi c
ladic acid/PC.
Flexibi ity focus: pectorals; latissi mus dorsi
I ;
lr:nazir rc trircnc eroal6r <nrnac hin llcwnrc
Fquipment required: dumbbells of various
weights:
" "'b_-' steo benches: rubber resistance bands of
var.o.rs inLensity Brades: sturdy table or similar:
high pulley resistance machine if available; pull-ups
bar if available,
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FITNESS PROFESSIONALS: CIRCUIT TRAINING

Station 6 Triceps extension

Emphasis: muscular *rength and endurance - triceps

Use a resistance band or dumbbells, standing or seated. Place the dumbbell above the head,
holding with either one or two hands; if using a resistance band, hold with one hand above
the head, the other hand is held behind the back, holding onto the band as an anchor point.
Starting with a bent arm, elbow pointing to the roof, extend the arm to full extension
keeping a slight bend at the elbow.Then lower unden control to the start position.

Equipment Resistance rubber bands or dumbbells; chairs

Station 7 Bench flyes

Fmnhas,s: rrrrscr rlar q1 rensfh and endurance - nectorals

Lie on the back on a bench or a gym ball with feet flat on the floor using either resrstance
bands or dumbbells. Start with the arms straight above the chest, holding on to the
resistance. Leading with the elbows, keeping the elbow joints slightly bent, take the resistance
out and away to the side, ensuring a right angle between the torso and the upper arms.
ConLrnue this outward action unt;l the hands are out of the peripheral vision.then bringthe
hands and resistance back to the start position, leading with the knuckles. Repeat.

Equipmenl Rubber resistance bands or dumbbells of appropriate weight; step box; gym
bench or gym ball

Station 8 Pull-ups
Emphasis: muscular strength and endurance; latissimus dorsi; biceps

Use a flxed barlbeam set at either seated or standing height.Take an overhand shoulder-
width grip of the beam atfull etension of the arm. Keeping a rigid body position, bend at
the elbows and lift the chin to the ban Slowly lower under control, then repeat.

Equipment Chinning bar; gymnasrum beam; assisted chins machine or lats pull down machine,
if available

Station 9 Pull-downs
Emphasis: muscular strength and endurance; latissimus dorsi

Use a r-esifrance band anchored to a point above the head or free weights bars.Take a wide
grip, holding onto either end of the band. Leading with the elbows, pull the elbows down
and backwards, relurning to the start position under control, Repeat.

Equipmenl Rubber resistance band; high pulley machine, if available

Statron l0 Abdominal exercises

Emphasis: muscular strength and endurance; abdominals and core stability

Perform a miture of different abdominal exercises such as:

254
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FITNESS PROFESSIONALS: CIRCUITTRA NING

Station 14 Reverse flyes

E
Statr,
Emphasis: muscular strength and endurance; trapezius

Kneel on a maI 01 one leg, leaning fonniards. support ng rhe uppe' body on the thigh of rne
kneeling leg. Keep Lhe arms straight with a slight bend in the elbow. Using dumobel s as the
resistance, draw the shoulder blades together with no movement of the arms.This exercise
can also be per{ormed sitting in a chair:

Equipment Sets of dumbbells of various weights; mats

Stai

Volleyball the form of net practice (dig, volley and smash)

or a timed game.
Needs analysis
The game requires its players to serve, dig and Cool-down
volley, jump and dive to attack opponents, and
defend their half of the court. Players need to
A timed game can be used to re-warm the
body, or alternatively exercises described in
use such skills as balance, coordination and
Chapter 7 are useful in preparing the relevant
have good reactions. This circuit is based
muscles for final stretching. Place the emphasis
around these skills and the need to train the
on those in the flexibility focus.
major muscles to produce explosive power for )-a-
jumping and serving, and improve the
muscular strength and endurance of the whole (ncrifir m1srlcc pep.J. grureais: .^l' '.
-r --,,,- -,--. ^l' '+^.1.,namilrrngs: carve5:
^.,-.+-i^^"'
body. :hdomin:lc trenezir r< dcltnidc lrirenc urricl
flexors/extensors.

Wanm-up loials
J" _" rrsed:
-'--'
ankiec,: knees: h ns: sro.rlders: elDows.
The structure of the warm-up should follow the
guidelines laid out in Chapters 6 and7. Mobility trt 6/ n-+L
Predominant Fnerov ^ " ^^^^-^L:^
PdLt tvv4\/, dt l4ql vUlL
exercises can be performed with or without a (PC/lact c acrd systems)/ae'ooic.
ball, but ideally the pulse-raising component
Fleyihilitv lnrr rs r:lrres h:mc+rinnc. :r1rlr r-rn-cJ,
should be with a ball. This can be done in rrar )Lr il r5J, duuulLvi

groups of two or three, using volleying and
digging techniques, ensuring the large leg
muscles are used through gradual increased
range of movement. Stretching of all muscle
groups should be carried out prior to the more
vigorous warming activities. These could take
abductors; anterior tibialis; hip flexors; pectorals.
Equipment requi'ed: equivalenL of rwo cou.ts:
mats; dumbbells and barbells with appropriate
weight for exercise; training balls; rubber
resistance bands of varying resistance.

256
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FITNESS PROFESSIONALS: CIRCUITTRAINING

Similar to the above, only played on court.

Players stand in the centre of the court at the net.When the attack side has been called, both
olavers side steo and set the block. Once the block is on. the olavers relrrrn to the centre net
again and repeat the action,Alternate sides should be used when setting the block.This activity
is carried out continuously within the given time frame.

Equipment: Court; posts; net

Station 6 Volley and dig tennis

Emphasis: skill; aerobic conditioning

Plavers sland either side of a net set at the corr ecl- ''-b - flrst
heisht.The
_ -_ nlaver
r'*/' th.ows the ball in
the air: and then volleys the return overthe net.The receiving player digs the retur n into the
air and follows this up with a vo'ley over the net. Continue until play breaks down, then start
again and try and beat the previous score,To make the drill more demanding, once the ball has
left the volleying player's hand, they have to retreat to the backcourt line, and get back in place
to take the return pass,

Equrpment Posls; neL: training balls

Station 7 Mini-circuit

The following exercises can be laid out to form a circuit:

Wrist curls
Emphasis: muscular strength and endurance of the wrist flexors

Use a badrel.Take a seated position and hold a barirell just in front of the knees wiLh the
forearms resting on the thighs.The wrists are curled towards the body then away towards the
floor:

Equipmenl Barbell and selection of weight plates; chairs

Triceps extension
Emphasis: muscular strength and endurance of the triceps

Hold a barbell overhead with arms straight, wriscs flrm and a slight bend in the elbows. Bend
at the elbows, lowering the bar down behind the head, while maintaining a fixed upper arm
position, Then straighten the arm to full extension. This action should be per^formed using
controlled movement.

Equipment Barbell and a selection of weight plates

258
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FITNESS PROF=ESS ONALS: CIRCUIT TRAINING

W-alking
Needs analysis
This is an indoor circuit for a group of
recreational walkers who, maybe due to
inclement weather, are unable to get outside to
walk. The exercises are aimed at improving
muscular strength and endurance of the
postural muscles and general aerobic
Cool-down
Prior to the final stretching activities, further
pulse-raising can be performed to re-warm the
body. A series of different length grids can be
used for different speeds of walking, gradually
increasing and decreasing the pace, ending up
with a series of stretches to maintain range of
movement and increase as necessary. Chapter
13 has clear guidelines for these activities.

conditioning, while allowing repetition of

activities to help develop correct walking skills
Speci{rc muscles used: tibialis anlerior; calves;
at different speeds and techniques.
hamstrings: hip'exors: quadriceps: pectorals:
trapezius; deltoids.

Wanm-up lnlntc , rcc.l anlzlcc lznaF< hin< ch^r rl.lcrc

The structure of the warm-up should follow the
guidelines laid out in Chapters 6 and7. Mobility Predominant energy pathway: aerobic.
and pulse-raising can be combined, and most if
not all should be done on the move as if out on anterior; calveg hamstrings;
Flexibil ity focus; tibialis
hip flexors; quadriceps; pectorals; trapezius; deltoids.
a walk. Stretching can be incorporated in the
pulse-raising prior to the more vigorous rinment 'rcnr <ten henrhec '.mats
Fnr
.l-'T'''-''. ':-. rined
--'-.'r '*.', hc2nh2(
---' '-*3s
walking activities. or dumbbells: gym benches: markrng cones.

Station I Stepping obstacle

Emphasis: aerobic; skill

Place a number of benches in line with enough space between to step into.Try where
possible to have the benches at varying heights, to allow safe stepping.The walker starls at
one end and walks over each bench, leading with the l<nee and maintaining a heel-through-
toe action.At the end of the course the waikerturns around and speed walks down the
oulside back Lo Lhe start.

Equipment Adjustable step boxes

Station 2 Carry shuttle relays

Emphasis: aerobic

Beanbags, ballsorsmall exercise mats are placed at one end of a hallicourse.The walkers
pick up an object and firstly walk at a pace that is faster than normal, to the other end of the

260
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FITNESS PROFESSIONALS: CIRCUITTRAINING

R,EF
Station 7 Press-ups
Emphasis: muscular strength and endurance; core stabilrty; triceps; pectorals

Dependent on fitness level, the press-up can be performed in any appropriate posrtion: full, \CS
three-quarter or box position. i-..

Lir
Equipment Gym mats \CS
[.t.
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D;-.
U11LLI
l;
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ucyc
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262