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Module 2 - Lesson 1 Circuit Training Study Guide

Circuit training involves performing a series of body weight exercises or exercises using resistance equipment in a circuit with minimal rest between each exercise. It provides a full-body workout that improves muscular endurance, strength, cardiovascular health, and makes workouts more time efficient. The document outlines the benefits of circuit training and provides examples of common exercises used in circuits.

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AGREGADO Daryl Angelo
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94 views

Module 2 - Lesson 1 Circuit Training Study Guide

Circuit training involves performing a series of body weight exercises or exercises using resistance equipment in a circuit with minimal rest between each exercise. It provides a full-body workout that improves muscular endurance, strength, cardiovascular health, and makes workouts more time efficient. The document outlines the benefits of circuit training and provides examples of common exercises used in circuits.

Uploaded by

AGREGADO Daryl Angelo
Copyright
© © All Rights Reserved
Available Formats
Download as PDF, TXT or read online on Scribd
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Module 2: Lesson 1 - Circuit Training (Study Guide)

Prepared by: (Casiano, Chan, & Dalagan)

“We should first be weak in order to be strong.”

It is our goal here in our class to be stronger in our physical and mental health rather than
to be weak. However, it is always ironic that we must first have our moments of weakness
to become stronger from learning. In our topics on physical activities, we go through this
similar process of breaking ourselves in order to be strong and is definitely one of them

WHAT IS CIRCUIT TRAINING?

• a consecutive series of timed exercises performed one after the other with varying
amounts of rest between each exercise.

• gives the feeling that you are in a "circuit" due to the fastness of the exercise and the
"laps" (sets) that you have to do.

• form of body conditioning that involves endurance training, resistance training, high-
intensity aerobics, and exercises performed in a circuit, similar to high-intensity
interval training (HITT).

WHY DO WE DO CIRCUIT TRAINING?

Circuit training provides many benefits, such as increased strength and muscular
endurance, and better heart health and mood. It may also promote weight loss, and its
very time efficient and versatile, increasing the odds that you'll stick with it long-term.

BENEFITS OF CIRCUIT TRAINING

1. IMPROVES MUSCULAR ENDURANCE


- Muscular endurance is the body’s ability to sustain exercise for a period of
time with circuit training, you usually perform a high number of reps for each
exercise. This involves the recruitment of slow-twitch muscle fibers to help
you sustain the exercise longer over time, you’ll be able to perform the
exercise longer without feeling fatigued. Not only will this help you perform
better in the circuit itself, but it can help with other activities in fitness and
daily life by allowing you to use your muscles longer and more effectively.
2. INCREASES STRENGTH AND MUSCLE GROWTH
- Depending on the exercises you perform during the circuit, you may be
able to build stronger and larger muscles. Muscle growth (hypertrophy)
requires a person to lift moderate to heavy weights or perform a high
number of reps just before failure, a point at which you can’t do another rep,
to stimulate muscle growth. Since circuit training puts your muscles under
ongoing tension, this can stimulate neuromuscular adaptations and muscle
growth to build larger and stronger muscle.

3. IMPROVES CARDIOVASCULAR STRENGTH


- Circuit training is a favorite for many because it combines strength training
and cardiorespiratory training. Since there is little rest between exercises,
your heart rate stays elevated throughout the circuit. This helps strengthen
and decrease stress on your heart, allowing it to push more blood into the
body with less effort. It also helps increase lung capacity, allowing you to
breathe more efficiently as you exercise. As you build your lung capacity,
you’ll fatigue less easily during each circuit.

4. OFFERS A FULL-BODY WORKOUT


- Instead of splitting your workouts throughout the week to target specific
muscle groups, circuit training includes a variety of exercises to give you a
full-body workout. As you move from exercise to exercise, you’re usually
alternating between different muscle groups. For example, as you perform
an upper body exercise, such as pull ups, your lower body can rest.
Ultimately, this can help you get the most out of your workouts, especially if
you don’t have time to exercise most days of the week.

5. IS TIME EFFICIENT
- If you’re short on time, you can still get in a high-quality workout with circuit
training. Since there are minimal breaks during a session, you can complete
your workout in a short time frame. In fact, most circuit training sessions are
only 20–30 minutes. Even with such a short time frame, several studies
have shown that you can still improve both your cardiorespiratory fitness
and strength with circuit training.

6. IMPROVES EXERCISES ADHERENCE


- People are less likely to stick to a workout program if they get bored easily.
Fortunately, circuit training may be the solution you’re looking for. Since
you’re constantly going from one exercise to the next, you have little time to
become bored. Furthermore, circuit training classes provide a fun,
entertaining environment that can keep you connected with others. If you’re
designing your own circuit, you can mix it up each session with different
workouts. This keeps things fun and increases your chances of sticking to
it long-term.

WHO DOES THE CIRCUIT TRAINING?

The ones that used circuit training are mid-trainees or those people who already
established a good variety of techniques and heavy baseline in exercising.

BEFORE EXERCISE REMINDERS:

o Prioritize getting enough good quality sleep.


o The most imperative thing in any fitness program starts the minute you go
to sleep

o Hydrate, hydrate, hydrate.


o Water plays an especially important role in a fitness routine—when you're
sweating it out, you need to make sure your body is properly hydrated since
you're losing water.

o Grab a snack.
o If you're really not feeling a pre-workout snack, there's no need to force food
down ahead of time, but don't ignore your body if you feel like you need
some fuel.

o Make sure you're wearing the right clothes and footwear.


o Being able to move, jump, run, stretch, and get into certain positions and
poses is about more than just your athletic prowess or your mobility and
flexibility.

o Work in a dynamic warm-up.


o Skipping your warm-up is a definite no-no—even if your workout is only 10
minutes long.

AFTER EXERCISE REMINDERS:

o Stretch it out.
o Use static stretching to cool down and reset after a workout.

o Refuel with post-workout nutrition.


o A pre-workout snack is more optional than a post-workout one. Giving your
body the fuel, it needs to recover after a tough sweat is essential.

o Log your workout.


o Keeping track of what you did in every workout will help you keep
challenging yourself each time you exercise.

EXAMPLES OF CIRCUIT TRAINING

● Squat Jumps
● Calf raises
● Bench Dips
● Jump Rope
● Abdominal Crunches

LINKS:
https://en.wikipedia.org/wiki/Circuit_training
https://stretchcoach.com/articles/circuit-
training/#:~:text=Circuit%20training%20consists%20of%20a,%2C%20chin%2Dups%20
and%20lunges.

What to Do Before a Workout and After a Workout for the Best Results | SELF

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