Conducting A Circuit
In general the circuit must follow in a logical sequence with an easy to follow plan, this becomes more apparent especially when the circuit becomes more complicated in its make-up. Careful planning and preparation, knowing in advance the limitations on time, class size, equipment available will all help in your setting up of the circuit. The controlling factor of the circuit also needs time spent on it in the planning stage.
This can be done in a number of ways such as:
1. Instructor with whistle, stops and starts exercise for prescribed number of seconds.
2. A specific sprint length, i.e. (30 metre sprint) repeated 10 times, then change. Make sure that there will always be somebody sprinting, otherwise use your stop watch.
CONDUCTING A CIRCUIT
The success of a circuit will depend on the Instructor's personality and the classes ability. Correct performance of exercises must be insisted on, if cheating methods are allowed the benefits gained will be reduced considerably. Safety for the performer, and equipment must always be considered when devising a circuit/exercises, especially when improvising and where unusual apparatus is being used. Check all equipment prior to beginning, i.e. step boxes are firm, weights are secure.
FOR BEGINNERS CIRCUIT
Thorough warm up, and stretch, possible teach and demonstrate exercises.
Advanced circuits will work in the same format as a beginner's circuit, however the following should be noted.
1. Harder exercises should also if possible have an easier version, for those persons that are not too fit.
2. Aim to spend at least 40 minutes of an hour long class working out.
3. Rest periods between exercises or sets should be either minimal or zero.
4. Motivate, encourage the class more, whilst keeping an eye on their technique and heart rates.
The final page will give you some excellent ideas in order to vary your circuit training classes.
- All exercises to be controlled by the class instructor.
- Ensure that the amount of time taken doing each exercise can be handled by the weakest member, ask and keep an eye on all new participants.
- If necessary have a slight pause between each exercise, and if doing two or more sets, have a brief water break between each circuit set.
- Good clear exercises suitable for beginners, i.e. box press-ups rather than full press-ups.
- Thorough cool down and stretch, taking the pulse down gradually.