SECOND EDITION Five for Life Program CIRCUIT TRAINING Authors: Karen Cowan, Ron Malm, Amy Lutz and Carrie Murphy Reviewer: Robert Lutz, MD, MPH Second Edition Revised March 2012 Copyright © 2004, 2012 by Focused Fitness, LLC All Rights Reserved Focused Fitness, LLC First edition publlished 2004, Second edition published March 2012 No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without the written permission of the author, except where permitted by law. Printed in the United States of America 2426 S. Dishman Mica Road – Spokane Valley, WA 99206 – Ph: (509) 327-3181 – F: (509) 927-8551 Table of Contents ..................................................................... Preface ii CIRCUITS ........................................................1 To the Teacher Category 1: Body Weight Circuits.....................................66 Circuit Training Introduction .................................2 1. Body Blaster &LUFXLW7UDLQLQJ$GYDQWDJHVDQG%HQH¿WV ...........3 2. Fitness Frenzy Essential Information.............................................4 3. Jump on the Fitness Train Table ([HUFLVH0RGL¿FDWLRQDQG3URJUHVVLRQ of Contents4. Muscle Meltdown ([HUFLVH,QWHQVLW\..................................................................... 5. Mush-to-Muscle Preface ii CIRCUITS ),773ULQFLSOH 6. Partner Power To the Teacher ........................................................1 Category7. Shape-It-Up 1: Body Weight Circuits.....................................66 Circuit Training Introduction .................................2 ............................9 1. Body Blaster Circuit Training Implementation Category 2: Cognitive Circuits............................................73 &LUFXLW7UDLQLQJ$GYDQWDJHVDQG%HQH¿WV 6DIHW\DQG0DQDJHPHQW ...........3 2. Fitness Frenzy 1. Figure-It-Out Essential 7HDFKLQJ7LSVIRU6WXGHQWV Information.............................................4 3. Jump on the Fitness Train 2. Game Show Collection ([HUFLVH0RGL¿FDWLRQDQG3URJUHVVLRQ0RWLYDWLRQ 4. Muscle Meltdown 3. What’s for Dinner ([HUFLVH,QWHQVLW\ 5. Mush-to-Muscle 4. Why Did I Eat That (Energy In vs. Energy Out) ),773ULQFLSOH 6. Partner Power Circuit Design .......................................................15 Category7. Shape-It-Up 3: Components of Fitness Circuits......................80 *RDOVDQG2EMHFWLYHV ............................9 1. All for Fun, Fun for All (Overall Fitness) Circuit Training ([HUFLVHWR5HVW5DWLR Implementation Category 2: Cognitive Circuits............................................73 6DIHW\DQG0DQDJHPHQW 2. BC Blender (Body Composition) 3DWWHUQ 1. Figure-It-Out 7HDFKLQJ7LSVIRU6WXGHQWV 3. Body Burner (Overall Fitness) 6HOHFWLQJ([HUFLVHV 2. Game Show Collection %ODQN7HPSODWH0RWLYDWLRQ 4. Calorie Burner (Cardiorespiratory Endurance) 3. What’s for Dinner 5. Fitness Fanatic (Overall Fitness) 4. Why Did I Eat That (Energy In vs. Energy Out) .......................................................15 6. Full Fitness (Overall Fitness) Circuit Design Category 3: Components of Fitness Circuits......................80 *RDOVDQG2EMHFWLYHV 7. Get Loose (Flexibility) 1. All for Fun, Fun for All (Overall Fitness) ([HUFLVHWR5HVW5DWLR 8. Good Times (Overall Fitness) 3DWWHUQ 9.2. MuscleBC Blender Madness (Body (Overall Composition) Fitness) 6HOHFWLQJ([HUFLVHV 10.3. Pump…Pump…PumpBody Burner (Overall Fitness) It Up (Muscular Strength and %ODQN7HPSODWH 4.Muscular Calorie Burner Endurance) (Cardiorespiratory Endurance) 11.5. UltimateFitness Fanatic Four (Overall (Overall Fitness) Fitness) 6. Full Fitness (Overall Fitness) Warm-ups and Cool Downs.................................19 Category7. Get 4: Loose Fitness (Flexibility) Measurements Circuits.......................95 8.1. GoodCardio Times Challenge (Overall Fitness) 9.2. MuscleDo More Madness than Fuddle (Overall Through Fitness) the Shuttle 10.3. Pump…Pump…PumpFlex, Bend, Twist and Stretch It Up (Muscular Strength and 4.Muscular Just What Endurance) the Doctor Ordered 11.5. UltimatePush the Four Floor (Overall Fitness) 6. Sweet Sixteen Warm-ups and Cool Downs.................................19 Category7. Where’s 4: Fitness the Core Measurements Circuits.......................95 1. Cardio Challenge 2. Do More than Fuddle Through the Shuttle 3. Flex, Bend, Twist and Stretch 4. Just What the Doctor Ordered 5. Push the Floor 6. Sweet Sixteen i 7. Where’s the Core © 2004 Focused Fitness All rights reserved. i © 2004 Focused Fitness All rights reserved. Table of Contents (continued) Detailed Instruction of Functional Category 5: Sports Skills Circuits.....................................104 Equipment Exercises:..........................................20 1. Basketball Jumble 'XPEEHOOV :HLJKW%DUV 2. Bulls Eye 6WUHWFK%DQGV 3. Fit for Hoops 0HGLFLQH%DOOV 4. Fit to Score 6WHS%R[HV 5. Fit to Spike 6WDELOLW\%DOOV 6. Off the Wall $JLOLW\5LQJV 7. Soccer Superstar Detailed Instruction of Exercises........................54 %RG\:HLJKW([HUFLVHV '\QDPLFDQG3O\PHWULF0RYHPHQWV Category 6: Theme Circuits...............................................114 1. 60 Seconds and Counting 2. Circus Act 3. Scooter Mania Category 7: Additional Circuits.........................................119 1. Measure My Skills Glossary ...............................................................129 2. Partner Pair Off 3. Ride the Wave 4. Skill-Related Fitness Check 5. Upper and Lower 6. Warm-Up Cardio Fit Switch 7. Ying and Yang ii © 2004 Focused Fitness All rights reserved. Circuit Training Introduction &LUFXLW WUDLQLQJ ZDV ¿UVW LQWURGXFHG DV DQ LQWHQWLRQDO IRUP rest is an integral concept within circuit training known as of exercise in 1953 by R.E. Morgan and G.T. Anderson at the exercise-to-rest ratio. Circuit training allows people to the University of Leeds in England. Morgan and Anderson’s exercise for longer periods of time with shorter rest breaks original circuits had 9-12 stations, focusing primarily on due to two factors: aerobic endurance. Circuit training has since evolved into a (1) a cardiorespiratory system that transports oxygen complex and dynamic activity that uses a variety of aerobic, DQGFDUERQGLR[LGHPRUHHI¿FLHQWO\WKURXJKRXWWKH DQDHURELF UHVLVWDQFH DQG ÀH[LELOLW\ H[HUFLVHV WR LPSURYH body, and cardiorespiratory endurance, muscular strength, muscular (2) the muscles’ ability to store adequate amounts of HQGXUDQFHÀH[LELOLW\DQGRYHUDOOERG\FRPSRVLWLRQ energy. Circuit training is an organized exercise training model that The popularity of circuit training is evident throughout gyms employs a wide variety of functional, locomotor, and motor and health clubs across the United States. People choose movements into one traditionally, fast-paced workout. It is a to exercise using circuit training programs because of the versatile tool that gives participants the freedom to combine HQMR\PHQWRIJURXSH[HUFLVHWKHDELOLW\WRPDLQWDLQLQGLYLGXDO DHURELF DQDHURELF UHVLVWDQFH DQG ÀH[LELOLW\ H[HUFLVHV WR intensity levels, and the variety in exercise selection. Above meet individual or group needs. all, many students and adults claim that circuit training is one Circuit training can improve the components of fitness as well RIWKHPRVWHQMR\DEOHDQGIXQPRGHVRIH[HUFLVHWKH\KDYH as strengthen the aerobic and anaerobic systems. Through ever done. bouts of exercise and low intensity (or rest) intervals, people are able to exercise for longer periods of time and improve ¿WQHVVOHYHOV7KLVFRPELQDWLRQRIH[HUFLVHDQGORZLQWHQVLW\ 2 © 2004 Focused Fitness All rights reserved. Circuit Training $GYDQWDJHVDQG%HQH¿WV Circuit training is one of the most popular modes of exercise; Circuit training allows partner and small group it offers variety, promotes social interactions, and allows dynamics: participants to exercise at individual intensity levels. Due to Advantages of exercising with partners or in small groups: these factors, people are exercising more in circuit training 7HDFKHUVFDQSDLUVWXGHQWVZKRDUH SURJUDPVDQGDUHH[SHULHQFLQJSRVLWLYHKHDOWKDQG¿WQHVV SUR¿FLHQWLQH[HUFLVHPRYHPHQWVDQG EHQH¿WV IURP VXVWDLQHG SDUWLFLSDWLRQ :LWK WKLV LQ PLQG techniques with students who lack the skills teachers can use circuit training as a tool to deliver intentional WRVDIHO\DQGDGHTXDWHO\SHUIRUPVSHFL¿F ¿WQHVVDQGKHOSVWXGHQWVEHFRPHPRUHDFWLYH+HUHDUHVRPH exercises. Pairing students of varying reasons why circuit training works: DELOLW\OHYHOVSURPRWHVVRFLDOHPRWLRQDO interactions and can help students improve Circuit training is fun, motivating and different. It exercise form, technique and knowledge. can incorporate: 6WXGHQWVIHHOWKDWLWLVPRUHHQMR\DEOHWR Exercise variety exercise with their peers. Music Circuit Training is challenging Sports skills Students can exercise and see personal An obstacle course improvements that are relevant to them. Themes: Holidays, Reality TV, and Game show Students can wear pedometers to track their steps and, at the conclusion of the circuit, Circuit training can be individualized: determine who achieved the most steps. It provides opportunities for differentiated Students can work in small groups or teams to instruction to meet students at their ability level. compete during circuits. It allows students to exercise at their intensity level while exercising with others. Circuit training can be customized based Circuit training does not require equipment. on program variables or for desired student Circuit training can be done with a large or small outcomes with: Body weight exercises class