Describe How to Plan Gym-based Exercise Using Circuit Formats

For aerobic exercises intensity is usually measured in terms relative to your maximum heart rate while the intensity of strength exercises is measured in terms of the amount of weight you use the number. Circuit training involves moving from one exercise to another in quick succession.

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Learning how to design workout programs for clients is a key ingredient to personal trainer success.

. How to construct the perfect circuit. 5 rounds of the following exercises. You can create a circuit to meet almost any exercise goal.

Describe how to plan gym-based exercise using circuit formats Assessor initials to be inserted if orally questioned. Apply principles of anatomy and physiology in a fitness context B4. Describe how to plan gym-based exercise using circuit formats 38.

Each exercise is performed for a specified number of repetitions or for a prescribed time before moving on to the next exercise. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. Planning Gym-Based Exercise 8 By the end of the session you will be able to.

Plan and instruct group exercise to music D1. An example of a simple circuit training workout might consist of push-ups sit-ups squats chin-ups and lunges. Circuit training is simply a workout based around a set number of stations that you repeat until your time runs out.

This is a quick and easy way to construct a circuit remember there are many variations which can be adapted to any goalneed but the following circuit is a good template to use. A circuit typically consists of five to 10 exercises performed for 30 to 90 seconds each. Depending on your goals a circuit-training workout consists of timed exercises or exercises performed for a specific number of repetitions.

Commonly a workout using this format would consist of a warm up 10-15min 30min of circuit work and then 30-40min of tempo work on the bike or running in a field. Gym-Based Circuit Formats Active recovery Set periods of work and recovery Aerobic-biased Resistance-biased Mixed Timed Repetition based. Intensity intensity is the level of effort put into each exercise.

The initial training method consisted of a number of stations exercises arrange in a circle circuit. Circuit Training Gym Workout. Circuit training was first developed as a method to improve general fitness.

Using personal trainer workout templates in Excel or Google Sheets can be a huge time-saver but they do have limitations over time. Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. Circuit training workouts are based around a set number of stations that you repeat until your time runs out.

Monday Wednesday Friday Laps - 3 Allow for 2 minutes rest between laps Duration - 30 to 60 seconds per station with 30 to 60 seconds rest. Provide motivation and support as part of exercise instruction D3. So knowing how much time you have can help you determine how many circuits youll need to complete and how hard youll need to work.

3 marks minimum 2 marks Result total 35 marks 28 marks in total with the minimum set marks achieved for each question. Conduct health screening and assess client exercise preferences barriers and goals B1. When using this method of circuit training for recovery purposes we tend to focus more on joint mobility exercises various stretches yoga type sequences and dynamic mobility activities.

Be able to collect and use client information to plan a gym-. Describe the factors based on client screening which may affect. Circuits are a valuable tool for any PT.

Gym Workout Routines - Circuit Training. It is a great way to improve endurance strength and even mobility. Relevant Template Standards for Group Exercise to Music Choreographed A1.

A circuit training workout helps you expedite your workout and builds endurance because it leaves no time for rest between exercises. The exercises within each circuit are. Pull ups push ups shoulder press.

Alter ratio of work to rest depending on ability. An upper-body circuit needs to include a mix of push movements push-ups chest-press bench-press and pull movements like pull-ups clean-grip deadlift bent-over row ring rows she says offering the following example. A circuit training program can be performed with either time or laps basis.

Sample Gym Routine - Circuit Training Time-Based Weeks - 6. If you are looking to build muscle use 60 percent or more of the maximum amount of weight you can use for a particular exercise and perform eight to 12 reps of each exercise per set. For example a fitness plan might be to walk 3 4 or 5 times per week.

Circuit training is an excellent way to improve mobility strength and stamina simultaneously. Circuit training workouts combine a mix of endurance- and strength-based exercises so that youre building muscle while increasing your heart rate at the same time. Circuit training consists of a consecutive series of timed exercises performed one after the other with varying amounts of rest between each exercise.

While its true that as personal trainers our biggest task and time-cost outside of actual client sessions is background work like workout planning its also important to have a scalable personal training software solution so that you. Since the format includes limited rest in between movements and rounds circuit workouts move quickly which means they can be done in 20 minutes or less if you use your time effectively. In developing a routine a wide variety of exercise.

Upper body Exercise think. Knowing how much time you have can help you determine how many circuits youll need to complete and how hard youll need to work. Your gym workout choice may depend on several factors including participant numbers time equipment the participants sport.

Training Days - 2 to 3 Times a Week ie. Describe how to plan gym-based exercise using a circuit format. Select the time limit for your circuit training workout.

Planning For a Circuit Training Program. Select Your Time Limit. The circuit training format utilizes a group of 6 to 10 strength exercises that are completed one exercise after another.

Please find below a sample four week non-specific time-based circuit training workout program taken from the acclaimed publication. 1 minute of push ups. Do not have press-ups followed by pull-ups.

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