Circuit - Training Method

Question 1

What is a circuit training session?

Answer 1

A series of various exercises with periods of rest and recovery that target multiple fitness components

Question 2

What is a benefit for a circuit?

Answer 2

Can help improve multiple fitness components at same time

Question 3

Which fitness components cannot easily be targetted?

Answer 3

Balance, coordination and reaction time

Question 4

What is a con of circuits?

Answer 4

Not as significantly beneficial for improving 1 specific fitness component

Question 5

How many stations are generally set up in a circuit

Answer 5

8-12 (10 is best)

Question 6

What must be considered when setting up the order for stations in a circuit

Answer 6

Stations targetting muscle groups should not be placed directly after each other

Question 7

List benefits for circuit training

Answer 7

1. Variety
2. Mutiple fitness components can be targetted in same session
3. Can be specific
4. Suited for large groups
5. Minimal equipment and minimal cost

Question 8

What must be included when setting out a circuit training session?

Answer 8

Exercises
Intensity
Work duration
Rest duration
Number of laps
Rest between laps

Question 9

List some possible exercises for circuits

Answer 9

• Burpees
• Pushups
• Sit-ups
• Crunches
• Planks
• Mountain climbers
• Step-ups
• Squats
• Calf raises
• Tuck jumps
• Star jumps

Question 10

What intensity should a person work at for a circuit?

Answer 10

8-10 RPE

Use 10

Question 11

What are the 3 types of circuits?

Answer 11

1. Fixed-time circuit training
2. Fixed-load circuit training
3. Individual load circuit training

Question 12

For which groups of people would you mainly use a fixed-time circuit training for?

Answer 12

Large groups, school classes, etc.

Question 13

What are the pros and cons of a fixed-times circuit training?

Answer 13

Pros: Good for groups, everyone at same stage
Cons: People may slack off

Question 14

For which groups of people would you use a fixed-load circuit training for?

Answer 14

Sport club players, athletes, sprt teams.

Question 15

What are pros and cons of a fixed-load circuit?

Answer 15

Pros: People cannot slack off
Cons: Can be disheartening as people may overtake others

Question 16

For which individuals would an individual load circuit apply to?

Answer 16

Elite athletes

Question 17

What are the pros and cons of an individual load circuit program?

Answer 17

Pros: Highly specific to athlete
Cons: Long time to set-up due to high specificity

Question 18

How is an individual load ciruit carried out?

Answer 18

• Athlete will do a trial lap of all exercises
• Number of repetitions performed in 60 seconds is measured for each exercise
• Training program is the formulated
• Number of repetitions required to be done is halved
• Once athlete gets to 75% of original time, program is overloaded

Question 19

What ratio should the work and rest have for an aerobic targetted session?

Answer 19

1:1 or 2:1 work to rest ratio

Question 20

What ratio should the work and rest have for an anaerobic targetted session?

Answer 20

1:5 (for ATP-PC) or 1:3 (Anaerobic Glycolysis)

Question 21

Give an example of a fixed-time circuit program

Answer 21

Exercises: Pushups, situps, crunches, planks, mountain climbers, star jumps, burpees and v-snaps
Intensity: 10 RPE
Work duration: 30 seconds
Rest duration: 30 seconds
Number of laps: 3
Rest between laps: 3 minutes

Make sure you know how to set up other types of circuits as well

Question 22

How can you overload a circuit training?

Answer 22

• Add a station
• Increasing repetitions/time for each station
• Increasing resistance
• Reducing recovery periods