Grade Level: Ages 12-14Health Benefits: Aerobic Fitness, Muscle Fitness, FlexibilityPurpose:

• Students will understand that they must select a variety of activities to develop the different parts of fitness.

• Students will apply this knowledge through participation in a variety of health-related fitness activities and identify which enhance aerobic fitness and which enhance other components instead.The National Association for Sport and Physical Education (NASPE) defines a physically educated person as one who has:Learned skills necessary to perform a variety of physical activitiesIs physically fitParticipates regularly in physical activityKnows the benefits of physical activityValues physical activity and its contribution to a healthful lifestyleEquipment: Jump ropes, resistance training equipment such as exercise bands, dumbbells. You can substitute old bike tire tubes for exercise bands, and cans of vegetables or filled water bottles and bags of beans or rice (placed in a tube sock) for dumbbells.Reproducibles: Downloadable Exercise Station Cards, 12-14; Circuit Training 101 Record SheetProcedure:1. Warm up the class with five minutes of jump roping, jogging, a tag game, or any light full body movement that will raise core temperature. Play some energetic music to energize the students. 2. Briefly review the basics of circuit training. A repetition is when you perform an exercise one time. A set is a group of 8-15 repetitions of an exercise, done one right after the other using correct technique. A circuit is a group of 6-10 exercises that are performed one right after the other, with about 60 seconds being the ideal time to spend at each station. Demonstrate this with one exercise as you explain.3. Explain/review proper technique for executing the basic exercises listed on the circuit training record sheet. The exercises include:

• Squat• Bench press• Dead lift• Bicep curls• Tricep dips• Lunges• Alternating Elbow to Knee Curls• Straddle Stretches

4. Optional: ask students to select a training partner who they will rotate through the stations with. This is especially helpful for novice circuit trainers who need help with technique. Training partners are encouraged

to watch each other and support each other while they exercise. Encourage students to focus on the muscle groups they are using during the activity.5. Students rotate through the stations for three sets of the circuit. At the end of the activity, students should record the sets/reps/date on their record sheet. Check the students’ cards for accuracy.6. When students have completed the circuit, bring them together for a brief period of stretching. Stretch all the major muscle groups using slow, static stretching.7. Bring students together to debrief how the circuit training activity felt, and discuss how students can incorporate circuit training into their at-home routine. Discuss ways students can do circuit training without weights by using bike tire tubes the same way that exercise tubing or bands is used; cans of vegetables, bags of beans or rice, or water bottles the same way as dumbbells are used; and body weight exercises as alternative resistance tools.

Teaching Hints: 1. Allow students to select their own training partners.2. Rotate among the students, observing their execution and offering suggestions as needed.3. Observe that students are using an appropriate weight or resistance training tool.

Sample Inclusion/Modification Tips:1. Allow students the option of selecting their own resistance equipment.2. Encourage students to drop back in reps or sets if an activity is too challenging.3. Guide students in providing helpful feedback to their training partners.4. Limit the number of exercises a student performs. Eliminate exercises that a student might not be able to perform.

5. If a student can’t exercise a muscle group with the exercise listed, determine another way to address exercising that muscle or muscle group. Assessment: At the end of the period, collect the circuit training record sheets. Ask students to classify each activity into the category of aerobic fitness, muscular strength/muscular endurance, or flexibility. Do this as a class or have students do this with their training partner.

Circuit Training 101: Exercising with Dre,

Activities developed by the National Association for Sport and Physical Education (NASPE). NASPE’s mission is to enhance knowledge, improve professional practice, and increase support for high quality physical education, sport, and physical activity programs. www.naspeinfo.org. 2010

Circuit Training 101

Exercise

Example:Bicep Curls

Fill in the exercise to be performed in the line. In the date box, write the date as the month and day (ex. 2-16). In the diagonal box, please write the number of sets you have performed of a particular exercise (on top) and the number of reps in the set (on bottom). This enables you to keep a record of your progress.

Date

Sets Sets Sets Sets Sets Sets Sets Sets Sets

Reps RepsReps RepsReps RepsReps Reps Reps

1

10

8/5/2010

Date Date DateDate Date Date Date Date

IN THEATERS JUNE 11THwww.KarateKid-TheMovie.com

Circuit Training is a method of exercise training that includes a variety of exercise stations performed in a sequence, with no more than thirty seconds of rest between sets. This type of training burns calories, strengthens all major muscle groups, and is an excellent way to simultaneously improve mobility and build muscular strength and endurance. Circuit training builds total body fitness.

Studies have shown that you can dramatically improve your fitness level by participating in circuit training. The key to success lies in the formula of performing a set of exercises quickly and in rotation.

A brief description of circuit training explains it all. A repetition is when you perform an exercise one time.

A set is a group of 8-15 repetitions of an exercise, done one right after the other using correct technique. A circuit is a group of 6-10 exercises that are performed one right after the other, and with about 60 seconds being the ideal time to spend at each station.

Begin at station # 1. Perform the exercise that is posted anywhere from 8-15 reps (repetitions), depending on your fitness level. Jog to station #2. Perform the exercise that is posted at this station for one set, adjusting the reps according to your fitness level. Move through all of the stations until you have completed one set of exercises at each one.

An important component of circuit training is record keeping. On the exercise log, you will see the following: