Describe How to Plan Gym-based Exercise Using a Circuit Format

By Bio_Alexia226 15 Apr, 2022 Post a Comment

Treadmill This can be helpful in providing fitness to the whole body. A circuit training program can be performed with either time or laps basis.

Circuit Training

Circuit Training Gym Workout.

. Workout types are agreed to by the client with modifications as necessary and recorded on the exercise plan 6. Monday Back Squat Deadlift Leg Press Toes-to-bar Tuesday Bench Press Barbell Row Dip Pulldown Wednesday Rest Thursday Deadlift Front Squat Romanian Deadlift Rollout Friday Overhead Press Pull-up Incline Bench Press Cable Row Saturday Rest Suggested set and rep scheme. Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources.

Active recovery is meant to help you recover from your more intense training. Describe how to plan gym-based exercise using circuit formats Assessor initials to be inserted if orally questioned. Begin with higher reps and lighter weight then change to lower reps and heavier weight Alter some of the exercise selection every 4-10 weeks ie.

In addition Let me use a Tabata program which includes 8 groups of a 20-second sprint and 10 second rest period to the HIIT routine on both Wednesday and Saturday. Use knowledge of the structure of skeletal muscle and the process of muscle contraction to plan and develop exercise programmes 7. Analyse common exercises to identify to clients the joint action occurring the muscle responsible and the type of contraction.

Describe the factors based on client screening which may affect. Youve charted out five days for workouts and two days for rest. Next youll want to pick two days for active recovery.

The number of circuits you do in this time will depend on the number of exercises you use and how long you plan to work for. Hold a dumbbell in each hand or a barbell and bend at the hips to form a 45-degree angle. An example of a simple circuit training workout might consist of push-ups sit-ups squats chin-ups and lunges.

Do as many push-ups as you can in 30 seconds then rest for 30 seconds. The exercise begins with a general setting which establishes the stage for the hypothetical situation. Cardiovascular training is the optimum workout for these goals and frequency can range from two to seven days per week.

Gym-Based Circuit Formats Active recovery Set periods of work and recovery Aerobic-biased Resistance-biased Mixed Timed Repetition based 39. Injury when planning exercise programmes and providing information to clients 6. The circuit stationsexercises are previously dispersed around an indoor or.

One workout day and one rest day. Begin with bench press and pec deck then change to incline press and dumbbell flies Fatigue Management. Use appropriate methods to collect information to plan a gym-based.

The workout may be structured as follows and could be continually repeated as many times as is necessary. 3 marks minimum 2 marks Result total 35 marks 28 marks in total with the minimum set marks achieved for each question required to pass Pass Refer Assessors feedback. Identify on paper 3 to 4 circuits of 6 to 10 exercise.

Your gym workout choice may depend on several factors including participant numbers time equipment the participants sport. Once again your intensity depends on your current fitness level. Keep your back flat shoulders back and chest up as you lift the weights straight up to your chest.

Circuit training has been ranked very highly in recommendation to a great workout building muscle burning fat etc. Seated row It is used for latissimus dorsi trapezius and deltoid. In your exercise the facilitator stimulates discussion by intelligence or situation updates.

Keep your heart rate within your target range 50 to 70. Commonly a workout using this format would consist of a warm up 10-15min 30min of circuit work and then 30-40min of. Improve Aerobic Fitness andor Speed and Endurance.

Identify the possible exercises that can be performed with the available equipment. Training Days - 2 to 3 Times a Week ie. With control return the weight back towards the floor.

I will include 10 minute circuit training workout to my strength training routine to further burn fat while preserving muscle. Benefits of Circuit Training Routines. Seated lever row 2.

Alter ratio of work to rest depending on ability. Example of a CT Format 1. Describe how to plan gym-based exercise using a circuit.

Since each exercise focuses on a different body part you will be able to rest one muscle group while simultaneously working another. How to add active recovery days to your workout plan Factor 2. Be able to collect and use client information to plan a gym-based exercise programme a.

The trainerconsultant goes through each week of the exercise plan and notes in the targets for that week discussing with the client the reason the target is important and how it helps ensure the overall outcome will be achieved. Exercise bike It is helpful for the fitness of lower body. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group.

Sample Gym Routine - Circuit Training Time-Based Weeks - 6. These updates describe major events that may be directed to individual players or participating departments agencies or organizations. Do not have press-ups followed by pull-ups.

Resistance machines Seated chest press It is used for Deltoids triceps brachii and pectorals. Please find below a sample four week non-specific time-based circuit training workout program taken from the acclaimed publication. Do not have press-ups followed by pull-ups.

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. Alter the rep and load scheme every 4-8 weeks ie. Although it is a brilliant social exercise experience it is simply another advanced method of training that is needless of a personalised workout plan.

Describe how to plan gym-based exercise using a circuit format. You can use an elliptical machine or exercise bike in place of the treadmill running for the split circuit training workout above. Gym Workout Routines - Circuit Training.

In each circuit try to ensure that no two consecutive exercises exercise the same muscle group eg.

30 Minute Circuit Training Workout Coaching Center Precor Us