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    Circuit Training Exercises

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    Be Han Mejias
    The document provides instructions for circuit training exercises and calculating target heart rate. It gives examples of warm-up, static stretching, dynamic stretching, and circuit training exercises. It also includes a table to track exercises performed, score, heart rate, and other health metrics. The goal is to improve fitness levels by monitoring performance and heart rate during and after physical activity.

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    Circuit Training Exercises

    Uploaded by

    Be Han Mejias
    24 views3 pages
    The document provides instructions for circuit training exercises and calculating target heart rate. It gives examples of warm-up, static stretching, dynamic stretching, and circuit training exercises. It also includes a table to track exercises performed, score, heart rate, and other health metrics. The goal is to improve fitness levels by monitoring performance and heart rate during and after physical activity.

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    The document provides instructions for circuit training exercises and calculating target heart rate. It gives examples of warm-up, static stretching, dynamic stretching, and circuit training exercises. It also includes a table to track exercises performed, score, heart rate, and other health metrics. The goal is to improve fitness levels by monitoring performance and heart rate during and after physical activity.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    24 views3 pages

    Circuit Training Exercises

    Uploaded by

    Be Han Mejias
    The document provides instructions for circuit training exercises and calculating target heart rate. It gives examples of warm-up, static stretching, dynamic stretching, and circuit training exercises. It also includes a table to track exercises performed, score, heart rate, and other health metrics. The goal is to improve fitness levels by monitoring performance and heart rate during and after physical activity.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 3

    CIRCUIT TRAINING EXERCISES

    The activity will introduce several warm-up exercises to be performed prior the physical
    activity. But before proceeding to the activity, you must obtain first your PMHR
    (Personal Maximal Heart Rate) and THR (Target Heart Rate).

    Here’s how to compute for the THR (Target Heart Rate) at moderate and at vigorous
    intensity of physical activity.

    Moderate (40-55%) 220 – age = Personal Maximal Heart Rate


    220- 19 = 201 PMHR
    MHR x o.4 =_______ bpm MHR x o.55 =_______ bpm
    201 x 0.4 = 80.4 bpm (THR for 40%) 201 x 0.55 = 110.55 bpm (THR for 55%)

    Vigorous (60-85%) 220 – age = Personal Maximal Heart Rate

    MHR x o.6 =_______ bpm MHR x o.85 =_______ bpm


    202 x 0.6 = 120 bpm (THR for 60%) 202 x 0.85 = 170.85 bpm (THR for 55%)

    Remember: Keep track of your fitness level by having a record of your heart rate before
    and after a physical activity. This is one of the most efficient ways to assess fitness and
    that is through monitoring your heart rate.

    Heart Rate Before Physical Activity: 124 bpm


    Heart Rate After Physical Activity: 148 bpm

    Static Stretching Exercises Dynamic Stretching Exercises


    Neck stretches jogging
    Shoulder curls High knees
    Arm stretches Butt kicks
    Trunk stretches Side shuffles
    Toe touch Back pedal
    lunges cariocas
    squat Jumping jacks

    Fill- up the table below performing the following circuit training activities
    (consideration will be based on the selection of exercises).
    Note: Leaders of the group will have a consolidated table to fill-up all the scores done
    by all of the members of the group.

    Name: Requinto, Evangeline _BSCE 1- Day

    Age: 19 Gender: Female

    THR: 110.5 bpm THR: 170.85 bpm


    (moderate activity) at 55% (vigorous activity) at 85%

    Weight (kg): 48 kg Height (Meter): 1.63 m

    BMI = 18.07 BMI Classification: Normal Weight

    CIRCUIT TRAINING ACTIVITIES SCORE


    Upper Body 25
    Push-ups/press up
    Bench dips
    Back extensions
    Medicine ball chest pass
    Bench press
    Inclined press up 28
    Core Trunk 15
    Sit-ups (lower abdominal)
    Stomach crunch (upper abdominal) 15
    Back extension chest raise
    Lower Body Squat Jump 38
    Compass jumps
    Astride jumps
    Step ups 60
    Shuttle runs
    Hopping shuttle
    Bench squat 43
    Total Body
    Burpees
    Treadmills 52
    Squat thrusts
    Skipping 49
    Jogging 60
    TOTAL SCORE: 385
    AVERAGE SCORE: (385 ÷ 10) = 38.5
    CRITERIA
    Excellent (20 ) Good (15) Needs Developing (5) Score
    Improvement
    (10)
    Performance I can perform the I can perform I can perform the I can try to
    skill/exercise with the skill/exercise perform the
    total precision and skill/exercise with little skill/exercise with
    total understanding with confidence confidence and limitations and
    Of the exercise and understanding of little
    whether it be understanding the exercise understanding of
    regarding flexibility, of the exercise whether it be the exercise
    strength or whether it be regarding whether it be
    endurance. regarding flexibility, regarding
    flexibility, Strength or flexibility,
    strength or endurance. strength or
    endurance. endurance.

    Ability/Stability I can perform the i can perform I can perform the I can try to
    skill / exercise with the skill/ skill/ exercise perform the skill/
    perfect technique exercise with with some exercise with
    and great confidence good technique confidence due limitations due to
    regarding my and confidence to my ability but my ability and my
    balance and regarding my need work on my instability.
    stability. balance and balance and
    stability. stability.

    Record Keeping I can perform 3 or more I can perform 2 or I can perform 1 I can do the same
    repetitions of the more more repetitions of amount of
    exercise using perfect repetitions of the the exercise using repetitions of the
    technique than I was exercise good exercise using good
    able to do on the last using good technique technique than I technique as I did on
    attempt. than I was able to do was able to do on the last attempt.
    on the last attempt. the last attempt.

    Total perfect score


    60 points
    RUBRICS

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