CHAPTER 2

CIRCUIT TRAINING EXERCISES

Lesson 1

Intended Learning Outcomes

1. Observe safety procedures in the use of equipment and facilities.
2. Engage in circuit training activities and identify their benefits and advantages in
promoting fitness and health.
3. Design an exercise routine

I. PREPARATION :

DO’S and DON’T’s of Physical Activity for Safety Environment

Click the link to show the video: https://www.youtube.com/watch?v=iNxETz4R5YQ

CLICK ME

After watching the video, lists the necessary things to do to promote safety environment
during physical activity.
 II. PRESENTATION :

What Is Circuit Training?

It is a form of body conditioning that involves endurance training, resistance training,
high-intensity aerobics, and exercises performed in a circuit, similar to High-intensity interval
training. It targets strength building and muscular endurance. An exercise "circuit" is one
completion of all set exercises in the program. When one circuit is complete, one begins the first
exercise again for the next circuit. Traditionally, the time between exercises in circuit training is
short, often with rapid movement to the next exercise.
The program was developed by R.E. Morgan and G.T. Anderson in 1953 at
the University of Leeds in England.

Advantages of Circuit Training

Boredom and time constraints are frequently cited reasons for giving up on a fitness
routine. Sound familiar? Circuit training offers a practical solution for both. It’s a creative and
flexible way to keep exercise interesting and saves time while boosting cardiovascular and
muscular fitness. You’ll burn a decent amount of calories too—in a 1-hour circuit training
session, a 150-pound person burns about 308 calories at a moderate intensity; and 573 calories at
a vigorous intensity. Because the exercises can be performed in any sequence, you can create an
endless number of combinations and design every workout to match your mood or specific
training goal. Participating in a group circuit-training class is a great way to discover new
exercises you might not have tried on your own.

At Home
Set up strength and cardio stations indoors or outdoors. Cardio could include going up
and down stairs, marching or jogging in place, running up and down the driveway, using home
exercise equipment and jumping rope. For strength stations, do push-ups, planks and lunges,
using your own body weight. You can also use dumbbells, bands and Kettlebells. For more
ideas, look for a fitness DVD featuring circuit-training workouts.
Typical activities in a circuit training which one can choose from:
Upper-body
Push ups (or press-up in British English) is a common calisthenics exercise beginning
from the prone position. By raising and lowering the body using the arms, push-ups exercise
the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the
deltoids, serratus anterior, coracobrachialis and the midsection as a whole.

Source: https://www.youtube.com/watch?v=bt5b9x9N0KU

Bench dips - A dip is an upper-body strength exercise. Narrow, shoulder-width dips

primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles
(sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm
training places additional emphasis on the pectoral muscles, similar in respect to the way a wide
grip bench press would focus more on the pectorals and less on the triceps.

Source: https://www.youtube.com/watch?v=PjVF-FF8JkU

A hyperextension or back extension is an exercise that works the lower back as well as

the mid and upper back, specifically the erector spinae.
It may be performed on the ground by lying prone with arms overhead and lifting the
arms, upper torso, and legs as far as possible, or using a Roman chair to hold the feet down and
hips up. Another version is the bird dog exercise, performed lying on the knees, where one arm
and the opposite leg are lifted.
Source: https://www.youtube.com/watch?v=O8d8I7-qtGg

Bench press is an upper-body weight training exercise in which the trainee presses a

weight upwards while lying on a weight training bench. The exercise uses the pectoralis major,
the anterior deltoids, and the triceps, among other stabilizing muscles. A barbell is generally used
to hold the weight, but a pair of dumbbells can also be used.

Source: https://www.youtube.com/watch?v=VmB1G1K7v94 (dumbbell bench press)

https://www.youtube.com/watch?v=gRVjAtPip0Y (barbell bench press)

Medicine Ball Chest Pass

To perform the medicine ball chest pass
Stand up straight, facing a wall or a partner. Make sure there is approximately 5 feet of space
between you. Holding a medicine ball with both hands, bring it up to your chest level. Focusing the
tension in your chest, explosively toss the ball straight and forward against the wall or have your partner
catch it. Catch the ball as it bounces back and repeat the movement in rapid succession.

Source: https://www.youtube.com/watch?v=pJ8amgzbZMM
Inclined Press Up
To perform an inclined pushup:
Stand in front of your box or bench, then squat or bend down and place both hands on
either side of it with your fingers pointing forward. ... Once your hands are in the right position,
step your body back into a plank position, one leg at a time.

Source: https://www.youtube.com/watch?v=Me9bHFAxnCsCore & trunk

Sit ups (lower abdominal) is an abdominal endurance training exercise to strengthen,
tighten and tone the abdominal muscles. It is similar to a crunch (crunches target the rectus
abdominis and also work the biceps and external and internal obliques), but sit-ups have a fuller
range of motion and condition additional muscles.
Source: https://www.youtube.com/watch?v=UMaZGY6CbC4

Stomach crunch (upper abdominal) is one of the most popular abdominal exercises.

When performed properly, it engages all the abdominal muscles but primarily it works the rectus
abdominis muscle and the obliques. It allows both building six-pack abs, and tightening the
belly. Crunches use the exerciser's own body weight to tone muscle, and are recommended as a
low-cost exercise that can be performed at home.
Source: https://www.youtube.com/watch?v=0t4t3IpiEao
 Sit-ups versus the stomach crunch
Source: https://www.youtube.com/watch?v=A7Y2-G4zOUA

Back Extension Chest Raise

To perform the basic back extension:
1. Lie on a mat on your stomach and straighten your legs behind you. Place your elbows on
the ground and slide your shoulders down.
2. Lift your upper back, pressing your hips into the mat. Keep your head and neck neutral.
Hold for 30 seconds.
3. Lower to starting position. Complete 3 sets.
Source: https://www.youtube.com/watch?v=Bw9YuQTTc58

Lower-body
Squat jumps
To perform the squat jumps: Stand with feet shoulder width and knees slightly bent. Bend
your knees and descend to a full squat position. ... Descend and control your landing by going
through your foot (toes, ball, arches, heel) and descend into the squat again for another
explosive jump. Upon landing immediately repeat the next jump.
Source: https://www.youtube.com/watch?v=U4s4mEQ5VqU

Compass jumps https://www.youtube.com/watch?v=ujDnejq-0Kk

 Astride jumps are where you have one foot either side of a bench and jump onto the
bench pulling your feet together. You jump back down again and repeat the process.

Source: https://www.youtube.com/watch?v=xLz3N46LT60

Step ups – To do a step-up, you'll need a small step stool. Or you can stand in front of the stairs.
Pushing primarily through your lead foot, lift your body up onto the step. Then step backward to
the starting position.
When you're doing step-ups, keep your back straight and your abdominal muscles nice
and tight. Make sure your foot is planted entirely on the step. It's fine to start with a low step
height, as well. For this exercise, your form is more important than the step height. When you
step up, alternate your lead foot each time. Do as many repetitions as you can, depending on your
fitness level, and stop when you're fatigued or your form begins to suffer.
Source: https://www.mayoclinic.org/healthy-lifestyle/fitness/multimedia/step-up/vid-20084661#:~:text=Pushing
%20primarily%20through%20your%20lead,planted%20entirely%20on%20the
Shuttle runs - The multi-stage fitness test, also known as the beep test, bleep test, PACER,
PACER test, or the 20 m Shuttle Run Test, is a running test used to estimate an athlete's aerobic
capacity. The test requires participants to run 20 meters back and forth across a marked track
keeping time with beeps.

Source: https://www.youtube.com/watch?v=Zcj_xdwLnNc
Hopping shuttles
Source: https://www.youtube.com/watch?v=elV7EyyQiKY
Bench squats- A bench squat is simply a squat to a bench. You tap the bench with your
buttocks at the bottom of your descent. This helps identify when you should start lifting back to
standing, making it a helpful form reminder. You're likely to achieve more depth than a novice
might doing a regular squat without a bench.

Source: https://www.youtube.com/watch?v=Az9Xn4z1NQw

Total-body
Burpees- For the basic burpee:
1. Stand with your feet shoulder-width apart and your arms by your sides.
2. Lower into a squat position and place your hands on the floor.
3. Kick or step your legs back into a plank position.
 4. Jump or step your legs forward to return to a squat position.
5. Return to the standing position.

Source: https://www.youtube.com/watch?v=qLBImHhCXSw
Treadmills -An exercise stress test is used to determine how well your heart responds during
times when it's working its hardest. During the test, you'll be asked to exercise — typically on
a treadmill — while you're hooked up to an electrocardiogram (EKG) machine. This allows
your doctor to monitor your heart rate.

Source: https://www.youtube.com/watch?v=uZsNjdW3cZ8
Squat thrusts - It is a calisthenic exercise. It typically is performed as follows: Bend your
knees and drop into a squat position, then fall forward, placing your hands on the ground, into
the push-up position. Throwing your feet back, fall forward into a push-up position.

Source: https://www.youtube.com/watch?v=2PDToRuLUFQ
 Skipping is a dynamic warm up to prepare the body for running. Move forward across the
room, kicking one knee upward and forward while hopping on the other foot. Alternate legs
while traveling forward.

Source: https://www.youtube.com/watch?v=m9MccH7mWO0

Jogging is a form of trotting or running at a slow or leisurely pace. The main intention is
to increase physical fitness with less stress on the body than from faster running but more
than walking, or to maintain a steady speed for longer periods of time.

Source: https://www.youtube.com/watch?v=uymTGsML0HA (jog in place)

https://www.youtube.com/watch?v=C0rS43ocutI (jogging)

III. PRACTICE :

A. Warm-Up Exercises
The activity will introduce several warm-up exercises to be performed prior the physical
actiivty. But before proceeding to the activity, you must obtain first your PMHR (Personal
Maximal Heart Rate) and THR (Target Heart Rate)
Here’s how to compute for the THR (Target Heart Rate) at moderate and at
vigorous intensity of physical activity.
Moderate (40-55%) 220 – age = _____Personal Maximal Heart Rate
MHR x 0.4 = ______bpm
MHR x 0.55= ______bpm
Vigorous (60-85%): MHR x .06 =_____bpm MHR x 0.85 =_______bpm
Remember: Keep track of your fitness level by having a record of your heart rate before and after
a physical activity. This is one of the most efficient way to assess fitness and that is through
monitoring your heart rate.
 Static Stretching Exercises Dynamic Stretching Exercises
Neck stretches jogging
Shoulder curls High knees
Arm stretches Butt kicks
Trunk stretches Side shuffles
Toe touch Back pedal
lunges cariocas
squat Jumping jacks

IV. PERFORMANCE :

Let the students perform the following circuit training activities (consideration will be
based on the selection of exercises)
Name
Age Gender:
THR: ______ (moderate activity) THR: ________(vigorous activity)
Weight Height
BMI Classification:
Circuit Training Activities Score
Upper Body
Push ups/press up
Bench dips
Back extensions
Medicine ball chest pass
Bench press
Inclined press up
Core Trunk
Sit-ups (lower abdominal)
Stomach crunch (upper abdominal)
Back extension chest raise
Lower Body
Squat jumps
Compass jumps
Astride jumps
Step ups
Shuttle runs
Hopping shuttle
Bench squat
Total Body
Burpees
Treadmills
Squat thrusts
Skipping
Jogging
 CRITERIA
Excellent (20) Good (15) Needs Developing (5) Score
Improvement
(10)
Performance I can perform the I can perform I can perform I can try to
skill/exercise with the the skill/exercise perform the
total precision and skill/exercise with little skill/exercise with
total understanding with confidence confidence and limitations and
of the exercise and understanding of little
whether it be understanding the exercise understanding of
regarding flexibility, of the exercise whether it be the exercise
strength or whether it be regarding whether it be
endurance. regarding flexibility, regarding
flexibility, strength or flexibility,
strength or endurance. strength or
endurance. endurance.

Ability/Stability I can perform the i can perform I can perform I can try to
skill / exercise with the skill/ the skill/ perform the skill/
perfect technique exercise with exercise with exercise with
and great good technique some confidence limitations due to
confidence and confidence due to my ability my ability and my
regarding my regarding my but need work instability.
balance and balance and on my balance
stability. stability. and stability.
Record Keeping I can perform 3 or I can perform 2 I can perform 1 I can do the same
more repetitions of or more more repetitions amount of
the exercise using repetitions of of the exercise repetitions of the
perfect technique the exercise using good exercise using
than I was able to using good technique than I good technique as
do on the last technique than I was able to do I did on the last
attempt. was able to do on the last attempt.
on the last attempt.
attempt.

Total (perfect score) is 50 points

Processing questions
1. What did the result of the circuit training exercises reveal about your present fitness
level?

2. Which circuit training exercise did you score satisfactory? Poorly? What should you do
about it?
3. How important is taking your THR when participating in a certain physical activity?