KS3 Circuit Training Booklet

Year 8

Name: Age:

PE Teacher: Favourite Sport:

Current Fitness Level (please circle)

1 2 3 4 5 6 7 8 9 10 Very Poor Poor Average Good Excellent

Can you explain why you have given yourself this score?

HELP is provided in each section in a yellow box.

Here is some training you could have a go at while your at home.

Joe wicks training - https://www.youtube.com/watch?v=evqn3sgS1lU

Components of Physical Fitness Aerobic endurance

Speed

Muscular Endurance

Body Composition

Definition (what does this word mean?) :

What is involved in the CV system? What is it responsible for?

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

HELP - Components https://www.bbc.co.uk/bitesize/guides/zckc

dmn/revision/2

Muscular Strength

Flexibility

Agility

Co-ordination

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Reaction Time

Balance

Power

Definition (what does this word mean?) :

How do you use this component in your sport?

Definition (what does this word mean?) :

What are the two types of balance?

How do you use this component in your sport?

Definition (what does this word mean?) :

How do you use this component in your sport?

Exercise Intensities

Heart rate (HR) max = 220 - Age (years) Your HR max = bpm

Max heart rate can also be written as MHR

Find your heart rate training zones

% HR max X =

60% 0.6

70%

80% 0.8

90%

The Training Pyramid

100 % MHR

95 % MHR

85 % MHR

60 % MHR

Resting HR

Speed

Zone

Anaerobic

Zone

Aerobic

Zone

HELP - Intensities - https://www.youtube.com/watch?v=Q

PZzpZrmDtQ

The Borg (1970) Rating of Perceived Exertion (RPE) Scale

This is a table that allows an athlete to estimate HR from how hard they feel the activity is.

For example, a sprinter might give a core of 19 because they are working as hard as they

can. Their real HR would be almost 100%. Whereas a long distance runner might give a

score of 12. They will be working aerobically around 65% of their maximum.

6 20% effort

7 30% effort Very, very light intensity

8 40% effort

9 50% effort Very light intensity

10 55% effort

11 60% effort Fairly light intensity

12 65% effort

13 70% effort Somewhat hard intensity

14 75% effort

15 80% effort Hard intensity

16 85% effort

17 90% effort Very hard intensity

18 95% effort

19 100% effort Very, very hard intensity

20 Exhaustion

You should be able to work out your heart rate by doing

the following equation; RPE X 10 = HR (bmp)

i.e. RPE = 16; 16X10 = 160 (bmp)

Re-arrange this equation to show how you could work out

you RPE using your HR (bpm)

RPE =

The Basic Principles of Training (FITT)

For each of the letters complete the rest of the word using the clues below

F

I

T

T

For each of the examples fill in the how question as well … the first one is done for you

F THE F STANDS FOR HOW - OFTEN

I THE I STANDS FOR HOW -

T THE T STANDS FOR HOW -

T THE T STANDS FOR WHAT -

For each of the letters give a sporting example…… an example has been given.

F E.g. – A netballer trains 4 times a week to prepare for her game at the weekend.

I

T

T

Type Frequency Intensity Time

HELP – Principals https://www.bbc.co.uk/bitesize/guides

/ztntfrd/revision/1

Use the FITT principle of training to show overload for either a footballer or a netballer. Explain

each principal and give a specific example for one of the two sports. Complete the table.

Additional Principles of Training Describe and apply the additional principles of training in regards to your main

sport. (These are available on BBC bite size – see the yellow box).

Training Principle

Definition Example

(an example for your favourite sport)

Other Principals you may benefit from researching

There are potential hazards with overtraining.

Write down as many reasons why overtraining can have a negative

effect on fitness

If you were currently able to lift 10kg, how could you progressively overload to

cause adaption over 6 weeks? Remember this must be realistic!

Fitness Training Methods Requirements A warm up includes the following phases;

Phase Define

Pulse Raising

Stretches

Joint Mobilization

A cool down includes the following phases;

Phase Define

Pulse Lowering

Static Stretches

Create a warm up for one of your sports

Create a cool down for one of your sports

Circuit Training Circuit Training

• Circuit training is a series of exercises or activities arranged in a special order is called a circuit.’

• A circuit usually involves 6-10 stations.

• The exercises work different muscle groups and circuits usually avoid working the same muscle group at two consecutive stations. Examples of circuit exercises are sit squats, lunges and step-ups. Sports skills

can also be included such as shooting and passing for basketball players.

• Circuit training can be used for almost any sport providing it is planned for the type of fitness required.

Advantages:

• Less boring because it changes all the time

• Can be easily adapted for strength or endurance or different sports etc

• Does not need lots of expensive or specialist

equipment.

Disadvantages:

• Takes a while to set up

• Takes a lot of equipment

HELP – What is circuit training -

https://www.youtube.com/watch?v=RJuvI_IRRjE

HELP – Basic home circuit -

https://www.youtube.com/watch?v=q20pLhdoEoY

Design your own circuit.

Either in the bubbles below or on a blank page. Try to show the activity with some sort of picture or description.

Also you should try to show how intense the activity is by mentioning the time or number of actions (Eg press ups x

10 or skipping x 1 min). These are called the Reps, short for repetitions.

Also you need to decide how many times a participant would go around your circuit, these are called the sets. (eg

x3 sets)

1

2

3

4

5

6

7

8

9

10

Think about whether you have used a good range of stations and whether you are using the same muscles groups

repetitively. You should try to avoid doing this.

Different muscle groups

List 3 muscles on the arm:

List 3 muscles on the leg:

List 3 muscles on the back of your body:

Look at the order of your previous circuit. Could you move stations around to prevent using the same muscle group

consecutively, or can you mix the order so the skills used do not become repetitive and boring. Re-design your circuit in

order to improve it.

What is a rep?

What is a set?

1

2

3

4

5

6

7

8

9

10

Effects of Exercise

There are both short term and long term effects of exercise.

Short term is immediately what happens to your body when you exercise. For example, you get a pink face. This is

the blood rushing to the surface of the skin to try and cool you down. This is known as thermoregulation.

Can you give at least 4 short term effects of exercise?

The long term effects are the changes that happen to your body over a longer period of time. For example your

heart becomes stronger and more efficient, this increases how much blood can be pumped out of the heart per

minute and this is called cardiac output. Therefore, a long term effect of exercise on the cardiovascular system is an

increase in cardiac output.

Can you give at least 5 long term effects of exercise?

•

•

•

•

Extension: give at least one ST effect for each body system.

Muscular

Respiratory

Cardiovascular

•

•

•

•

Extension: give at least one LT effect for each body system.

Muscular

Skeletal

Respiratory

Cardiovascular