Fitness Levels In Circuit Training Physical Education Essay

fitness Levels In Circuit Training Physical Education EssayThe chosen activity for this assignment is roofy readying.Circuit readying improves ecumenic fitness which is health-related and specific fitness,for a specific activity here electrical spell bringing up.In pursuing such activity I whitethorn improve two my competency and cardiovascular fitness.Circuit training is essentiall(a)y structured instance.Aerobic fitness,strength and flexibility ar all improved pursuing circuit training.Incorporated into such an exercise structure are decided weights/machine stations which isolate specific muscle groups.A complete exercise inflexible is achieved within a given period of time,usually 20 proceeding.An uninterrupted incline of activity from machine to machine may enable proper gain of aerophilic benefit.The heart is pumping at a steady high level.E truly secondary school session will consist of a warm-up with mobility exercisesending with the cool- polish upwardly.Eac h exercise station exercises a different muscle group from the last-place.The whole session should last one hour.(Pollock et al.,1998) Circuit training should not occur on consecutive days,two or three visits to the gym per week being sufficient.Selection of correct weights,repetitions and positions is necessary to downplay occurrence of injury and to achieve desired fitness objectives.Aerobic survival of the fittest is exercised by completing a circuit as quickly as possible.Significant gains may occur for strength, healthy endurance and flexibility.Physical fitness consists of components.These are aerobic endurance,strength,speed,flexibility,muscular endurance,power and agility.Training programmes may be customized to improve on aselection of these.The most important aspects appli descent to circuit training are aerobic endurancemuscular endurance,and flexibility.When the body executes for a prolonged period of time with a low change by reversal rate aerobic endurance comes to the foresuch a training will condition the heart and lungs to function more expeditiously.Choosing a work-out on the run-in machine for or so 20 minutes as an examplethis cardiovascular ergometer is very effective in establishing a proper base of muscular endurance that initiates emolument in early(a) components of fitness.Muscular endurance is a function of aerobic endurance without whose supply of group O it could not rapidly perform.It is defined as a single muscle or group performing recurrently against variable resistance.For example dumbbell(DB) lunges or shoulder press with a barbell(BB).Bodyresistance circuit training that includes both free and fixed weights is well suited to improve muscular endurance.Usually overlooked is flexibility,the range of motion(ROM) at a joint or serial publication of joints.This component however is vital in the prevention of inadvertent injury.It is sufficient to perform the warm up including mobility exercises(developing a full range o f movementROM) and cool down stretchesall being required for a main session of gym activity.My gym circuit therefore is comprised of a warm-up lasting 5 minutes on a suitable cardiovascular machine eg the treadmill, that simulates awalking gait exercise aerobically.This is followed by the set of mobility exercises(not stretches) to loosen my joints and produce more synovial fluidgently and rhythmically exercising.This is still aerobic.There follows a set of stretches to prepare the main muscle groups of the body for an imminent main activity session.These too are aerobicnot as intense yet steady,controlled,positioned for some ten seconds.The main cardiovascular machine chosen for a full work-out of at least twenty minutes is the rowing machine,which exercises all main muscle groups with the heart as target muscle. A customized programme working the rower will produce an aerobic curve with a rising and falling RPErate of perceived exertion 0-10 on the Borg Scale(Gunnar Borg(1973) va lidated by(Kang et al.2003)also (Steed,Gaesser,and Weltman 1994) Aerobic contribution is present in the Cool down using a different cardiovascular machine followed by stretches including some that are developmentalincluded to improve flexibility in the bigger muscles eg the hamstrings(ACSM,2006)As I want to improve my strength and endurance it is important that I obtain profile data from the apparatus and exercises outlined above so that I can clearly see whether I am making any improvements from when I began.The Principles of Training should be applicable to every exercise and sporting category.Individuals and teams thus have specific objectives and goals to aim for in their training schedules.Else, all would beblindfolded resulting in overtraining,burn out and poor performance results.Demands on the body high than the norm comprise what is known as Overload that in turn has related factors of intensity(how hard)duration(how long)type(sport/activity)frequency(how often).Frequency is self-explanatory,often resulting in a higher level of performance. As workload steps up so does intensity.Heavier weights,longer stretches.Such results take time.Overload may be achieved with a higher number of repetitions or performing the same with reduced time-spans.The body is a natural adapter to cloging,so training should be progressive to prompt a response.When this occurs improvement is tangible especially at the beginning.As sets increase muscle strength and endurance increase. It is important not to be too slow in progression. Biceps curls for example.If working with 10 lb weights taking it to 3-4 sets at 15 reps before muscle endure is experienced then it is better to do 2 sets of 15 lb weights.Specificity of a chosen,pursued activity needs to be understood.What am I training for? This is very important and relevant for strength training. compute has to be specific for each muscle group and strength type required.Balance has also to be included and therefore other e xercises of a general nature such as the squat provide an excellent base for development of specific exercise.A training programme essential cater/customize to the special, specific requirements of the participant.(Sharkey and Greatzer 1993).Working with dumbbells and the barbell,that is the free weights will improve muscular strength but will not significantly effect transport of oxygen to the muscles.Many sports have similar components of fitness and therefore it is quite feasible for transference of specifics from one to another.The opposite of Progression is Reversibility.Training and performance when falling off will ratify to the body for an appropriate response.Aerobic capacity diminishes rapidly with no exercise(Coyle,Hemmert,and Coggan 1986) also (Saltin et al.,1968) Muscular endurance with muscles no longer used falls away three clock more rapidly than when gained.Performance of skills may be affected through physical deterioration(Greenleaf et al.1976)A number of train ing methods exist designed for the different fitness components.Circuit training may be viewed as interval training containing high-intensity anaerobic periods with weights and low-intensity aerobic periods of recovery.This training method is able to improve specific areas of the body for muscular endurance.A circuit improves both aerobic fitness and strength thereby providing for much needed conditioning.Aerobic training also involves continuous/steady state training(McArdle et al.,2006)Other methods consist of interval(McArdie et al.,2006) and fartlek training.Flexibility trainingincorporates both passive and active,static stretchingdynamic and proprioceptive neuromuscular facilitation(PNF) stretching.Suitable to my requirements is a muscular endurance circuit.This will enable me to withstand fatigue,hold to a given position,and to perform repeated muscular contractions for a given period of time.Selection of appropriate exercises needs a central focus of balanced muscle groups.Im provement of cardiovascular exercise and muscular endurance exercise may be achieved by alternating them within a circuit programme.The back squat for instance utilises many muscle groups,that work simultaneously.A main cardiovascular work-out,for example, requires at least 20 minutes on the rower, being correctly positioned within the circuit.The remaining floor-based stretches are performed at the end of the gym session.This saves the heart rate from decreasing too much.Progression and overload are important to consider when a circuit training programme is being planned. The expression of faith of overload indicates your body systems must be stressed beyond their normal levels of activity if they are to improve.(Williams 199318).Progression can be maintained simply by increase the number of repetitions per exercise reducing the recovery period(secs) between each set of exercisesincreasing the resistance of the exercises by weight .Stimulation is applied using the principles of o verload and progression during circuit training so that adaptation may occur. Overload is delivered by adjusting one or more of the FITT principles.Frequency(how often)Intensity(how hard)Time(how long)Type(suiting sport/activity).Principles are usually installed in most matters and physical activity is no exception. The principles of training are the rules to follow when using physical activity programmes.Sound and useful training takes into consideration all of the principles and their make on the bodybeing essential to the planning of the training programme so that the participant is able to improve their fitness level. Fitness levels vary from person to person so the training needs be systematic taking into account individual needs variables of difficulty or intensity are set at the personal level.An example from the free weights exercises for progression/adaptation is the Biceps Curl with barbell(BB).Apart from applying a progressively greater weight performance may be cause through different ranges of motion i.e. halfway up and down.All the way up and halfway downup again and all the way downall the way up and down.An example of an adaptation for a fixed weight machine is substituting the seated row for the lateral pull down.Again the seated cable row may be substituted by the single arm row with a dumbbell(DB).Or the Triceps pull down (cable) by selection of a Triceps extension with trifle grip(DB).It may be necessary to increase aerobic fitness and if so, use of one of the cardio-vascular machines is ideal. A most satisfactory work-out can be experienced with the rowing machine that works all major muscle groups with the heart as the target muscle,enabling safe non-impact exercise safe-guarding joint integrity,and if worked with the correct technique even for those with problems in the lower back can still be safe.If aerobic fitness needs to be increased interval training is very effective when inserted into circuit training.Intervals of very rapid rowing(RPE 8) are followed by recovery periods(RPE 5) see Appendix The term can refer to any cardiovascular workoutfor example,rowing,involving very short stints of close to optimum effort and periods of much lower intensity.The aerobic capacity of the participant improves and enables an extended period of delivery at variable intensity.Fat loss is more efficiently dealt with.With no correction or improvement reversibility occurs.Having ceased training the body loses its conditioning and strength and also endurance.This is relevant to myself as I am pursuing a cardiovascular, strength and endurance programme.A study has been made of cessation of physical activityin this case an Olympic rower.It was 20 weeks before he was able to start his activity following an eight week convalescence. The detraining and retraining of an elite rowera case study.J Sci Med free rein 200583314-320. It is recommended there should be no more than three weeks interval since last specific activity.A s tate of complete fitness involvesthemental,emotional,nutritional,social and medical,not only the physical. How we enjoy lifeattention towards any forage at allhow we deal with stressour emotional worldcommunicative abilityrequirements for relaxation and also of course physical fitness.Circuit training is one of a number of ways to improve components towards a state of complete fitness.Word count 1,732ReferencesPollock,M.L.,Gaesser,G.A.,Butcher,J.D.,Despres,J.P.,Dishman,R.K.,Franklin,B.A.and Ewing Garber,C.(1998) ACSM position standThe recommended quantity and quality of exercise for developing and maintaining cardiopulmonary and muscular fitness,and flexibility in healthy adults,Medicine Science in Sport Exercise,vol.30,pp.975-91Borg,G. 1973.Perceived exertionA note on history and methods.Medicine and Science in Sports and Exercise 590-93Kang,J.,J.Hoffman,H.Walker,E.Chaloupka,and A.Utter.2003.Regulating intensity using perceived exertion during extended exercise periods.European Journal of Applied Physiology 89475-482Steed,J.,G.Gaesser,and A.Weltman.1994.Rating of perceived exertion and blood lactate dousing during submaximal running.Medicine and Science in Sports and Exercise 26797-803American College of Sports Medicine(2006) ACSMs Guidelines for Exercise Testing and Prescription(7th edn0,London,Lippincott,Williams WilkinsSharkey,B.J.,and D.Greatzer.1993.Specificity of exercise,training and testing.In ACSMs resource manual for guidelines for exercise testing and prescription,ed.L.Durstine,A.King,P.Painter,and J.Roitman,82-92.PhiladelphiaLea FebigerCoyle,E.,M.Hemmert,and A.Coggan.1986.Effects of detraining on cardiovascular responses to exerciseRole of blood volume.Journal of Applied Physiology 6095-99Saltin,B.,G.Blomqvist,J.H.Mitchell,R.L.Johnson Jr.,K.Wildenthal,and C.B.Chapman.1968.Response to exercise after bed rest and after training.Circulation 38(Suppl.7)1-78Greenleaf,J.E.,C.J.Greenleaf,D.VanDerveer,and K.J.Dorchak.1976.Adaptation to prolonged bed rest in manA compendium of research.Washington,DCNational Aeronautics and Space AdministrationMcArdle,W.D.,Katch,F.I. and Katch,V.L.(2006) Essentials of Exercise Physiology (3rd edn),London,McGraw-HillWilliams Melvin H.(1993) Lifetime Fitness Wellness(3rd edn) Brown Benchmartin IonaThe detraining and retraining of an elite rowera case study, J Sci Med Sport 200583314-320Training Principlesonline,Available fromhttp//www.brianmac.co.uk/trnprin.htm(Accessed 6th display 2011)Fitness Circuit Trainingonline,Available from http//ezinearticles.com/?Fitness-Circuit-Trainingid=2577578(Accessed 9th March 2011)Aerobic exerciseonline,Available from http//en.wikipedia.org/wiki/Aerobic_exercise(Accessed 7th March 2011)Anaerobic exerciseonline,Available from http//en.wikipedia.org/wiki/Anaerobic_exercise(Accessed 7th March 2011)Fitness trainingonline,Available from http//www.pponline.co.uk/encyc/fitness-training-how-to-design-a -sports-specific-fitn(Accessed 5th March 2011)Aerobic versus Anaero biconline,Available from http//doctorsexercise.com/journal/aerobic.htm(Accessed 7th March 2011)Anaerobic Exercise vs.Aerobic Exercise Exercise Tipsonline,Available from http//www.empowerment-centre.com/Exercise-Tips(Accessed 7th March 2011)Exercise PrescriptioneMedicine Sports Medicineonline,Available from http//emedicine.medscape.com/article/88648-overview(Accessed 15th January 2011)The Cardiovascular System and Exerciseonline,Available from http//www.sport-fitness-advisor.com/cardiovascular-system-and-exercise.html)(Accessed 15th January 2011)Aerobic Interval Training-Learn About Aerobic Interval Trainingonline,Available from http//exercise.about.com/od/intervaltrainingworkouts/a/Interval-Training_2.htm(A ccessed 9th March 2011)Fundamentals of resistance trainingprogression and exercise prescription.online,Available from http//www.mendeley.com/research/fundamentals-of-resistance-training-progression-and-exercise-prescription/(Accessed 8th March 2011)Exercise-Exercise Program-Exerc ise Prescriptiononline,Available from http//sportsmedicine.about.com/od/fitnessevalandassessment/a/ExPrescription.htm(Accessed 8th March 2011)Beginner Cardio-This 20-Minute Basic Cardio Workout is Perfect for Beginnersonline,Available from http//exercise.about.com/library/blbasiccardio2.htm(Accessed 9th March 2011)