Module 8

Module 9 1

Applied Exercise and Health Fitness 3: Circuit Training and Body Conditioning

Unit 1 Free Movement Warm up What is circuit training? Circuit training terms Phases of a class Circuit training equipment General considerations when planning circuits

Module 9 2

Module Outline

Unit 2 Aerobic circuits Planning considerationsSuitable exercises:

adaptations/progressions High/low impact Work/rest

intervals Heart rates:

increase/decrease intensity

Module 9 3

Module Outline

Unit 4 LME circuits Planning considerations Choice of exercises, compound/isolation Balancing exercises Adaptations/progressions

Module 9 4

Module Outline

Unit 5The mixed circuit

Planning considerations Suitable exercises Maintaining intensity/sequencing

Module 9 5

Module Outline

Unit 6 Anaerobic circuits Suitable exercises Work/rest intervals Ratio of anaerobic to aerobic exercises

Module 9 6

Module Outline

Unit 7 Circuit layouts

Circles, cylinders, lines,squares,etc. Circuits for:

special populationssports specific groups

Module 9 7

Module Outline

Two Practical Assessments: Two Practical Assessments: (a) Practical Assessment 1(a) Practical Assessment 1 (i)(i) Peer teaching of a 5-minute body conditioning Peer teaching of a 5-minute body conditioning

class. class. 35% 35%

(ii ) One class plan for the Body conditioning (ii ) One class plan for the Body conditioning sectionsection 5% 5%

Module 9 8

Continuous Assessment

Continuous Assessment

• (b) Practical Assessment 2(b) Practical Assessment 2• (i) Peer teaching of a 3 minute free movement warm up (i) Peer teaching of a 3 minute free movement warm up

20% 20% • • (ii) Peer teaching of one 5 minute circuit class, which will (ii) Peer teaching of one 5 minute circuit class, which will

be a similar format to the final practical examination. be a similar format to the final practical examination. 35%35%

• (iii) Two class plans, one for each of the above sections(iii) Two class plans, one for each of the above sections 5% (2 x 2 ½ %) 5% (2 x 2 ½ %)

• While teaching the class or the exercises, the student’s While teaching the class or the exercises, the student’s personal technique and instructional skills personal technique and instructional skills (demonstration, teaching, observation and correction of (demonstration, teaching, observation and correction of exercise) will be assessed.exercise) will be assessed.

Module 9 9

Circuit Training

You will be required to teach 5 mins of a mixed circuit

6 stations consisting of 2 aerobic, 2 anaerobic and 2 LME exercises

Module 9 10

Sequence

The sequence must be :1. Anaerobic2. Aerobic3. LME4. Anaerobic5. Aerobic6. LME

Module 9 11

Body Conditioning

Session 1 Objectives At the end of this session, students will beable to:• define body conditioning (BC)/body

resistance and flexibility• differentiate between BC at the end of an

exercise to music class and a BC class

Module 9 12

Session 1 Objectives

• Demonstrate good personal technique and teaching points whilst teaching

• Ab curl• Oblique curl• Reverse curl• Back extension

• Demonstrate appropriate adaptations and progressions for the above exercises

Module 9 13

Body Conditioning

• BC exercises: Resistance exercises to improve lean muscle tissue using high reps and low weights

• BC class: Resistance exercises performed in a class format to improve lean muscle tissue using high reps, low weights and the minimum of equipment (BR/dynabands/light dumbells)

Module 9 14

Body Conditioning

• BC at end of exercise to music class:

Short resistance phase at end of class to improve lean muscle tissue - usually in legs and abdominals - using high reps and body resistance

Module 9 15

Phases of a BC Class

Low impact aerobic warm-up, 6 - 8 minsPre-stretchMain conditioning phase - all major muscle groupsPost-stretch/flexibility phase(Phases can vary in length to suit ability of class)

Module 9 16

Equipment for BC

Usually of limited variety and resistanceOptions:• Body resistance• Step• Dynabands• Light dumbells• Stability balls

Module 9 17

Suggested Exercises

• Squat• Lunge• Ab curl• Back

extension• Oblique curl• Reverse curl• Abductor

raise

• Adductor raise• Tricep dips• Bicep curls• Press up• Any other exercise

performed with dynabands/dumbells/Stability ball

Module 9 18

Teaching Methodology

This methodology should be used during the performance of the exercise and not all together at the outset. The aim should be to keep the class active at all times

• Name the exercise• Name the body parts• Name the muscle groups• Silent demonstration• Demonstrate, giving key teaching points• Give adaptation and progression

Module 9 19

Considerations when designing a BC Class

• Participants• Warm Up• Pre-Stretch

• Conditioning Phase– Exercises– Balance– Equipment–Music– Repetitions– Cueing

Module 9 20

Considerations when designing a BC Class

• Teaching• Post-stretch

Module 9 21