3.4.4 Circuit training

• Circuit training requires no equipment

  False
• Circuit training may not develop specific skills
• Muscular strength exercises build strength by challenging muscles against resistance
• What is the primary goal of cardiovascular exercises in circuit training?

  Improve aerobic fitness
• What is one key benefit of circuit training for cardiovascular fitness?

  Improves heart health
• What is one disadvantage of circuit training in terms of planning?

  Time-consuming to plan
• Cardiovascular exercises in circuit training improve aerobic fitness and enhance endurance
• To create a safe circuit training plan, it is essential to choose exercises targeting different muscle groups and fitness components.


  True
• When selecting exercises for circuit training, you should target different muscle groups and fitness components
• To ensure safety during circuit training, participants should focus on proper form
• An example exercise in a circuit training plan is jumping jacks
• How many repetitions are recommended for push-ups in the example circuit training plan?

  12-15 reps
• It is recommended to repeat a circuit 3-4 times with a 60-90 second break between each repetition.


  True
• Circuit training involves completing a series of exercises in a circuit
• Key components of a circuit training program in the correct order:

  1️⃣ Stations

  2️⃣ Sets

  3️⃣ Reps/Time

  4️⃣ Rest Intervals

  5️⃣ Warm-up

  6️⃣ Cool-down
• Muscular endurance exercises train muscles to work for longer without fatigue

  True
• Planks are an example of a muscular endurance exercise.

  True
• Circuit training allows for a full-body workout in a shorter time compared to traditional methods.


  True
• Match the key component of a circuit training program with its description:

  Stations ↔️ A series of exercises performed consecutively

  Sets ↔️ The number of times the entire circuit is completed

  Reps/Time ↔️ The number of repetitions or duration for each exercise

  Rest Intervals ↔️ Short breaks between stations and sets
• What is the primary benefit of muscular endurance exercises in circuit training?

  Stamina
• In a circuit training plan, aim for 30-60 seconds of work per exercise followed by 30-60 seconds of rest
• Steps to create a safe and effective work-to-rest ratio in circuit training:

  1️⃣ Aim for 30-60 seconds of work per exercise

  2️⃣ Follow with 30-60 seconds of rest

  3️⃣ Take 60-90 seconds of rest between circuits
• It is recommended to start with a high intensity during the first circuit to maximize results.

  False
• Steps to progress in circuit training:

  1️⃣ Start with fewer exercises

  2️⃣ Increase the number of stations

  3️⃣ Adjust intensity or duration
• In circuit training, the work-to-rest ratio should aim for 30-60 seconds of work followed by 30-60 seconds of rest
• Match the exercise with its recommended duration or repetitions:

  Jumping Jacks ↔️ 20 seconds

  Push-ups ↔️ 12-15 reps

  Squats ↔️ 15-20 reps

  Plank ↔️ 45 seconds
• A 60-second break between sets in circuit training is standard


  True
• Muscular endurance exercises train the muscles to work for longer periods without fatigue
• Combine the different types of exercises in circuit training to develop overall physical fitness.

  1️⃣ Cardiovascular exercises

  2️⃣ Muscular strength exercises

  3️⃣ Muscular endurance exercises
• Circuit training involves completing exercises in a circuit with short rest periods between stations
• A sample circuit might include push-ups, squats, sit-ups, and lunges.


  True
• Match the benefit of circuit training with its explanation:

  Cardiovascular Fitness ↔️ Improves heart health and aerobic capacity

  Muscular Strength and Endurance ↔️ Builds strength and endurance in muscles

  Versatility ↔️ Can be tailored to different fitness levels

  Time-Efficiency ↔️ Combines exercises for a full-body workout in less time
• What is the primary benefit of circuit training compared to traditional training methods?

  Full-body workout in less time
• How should you modify the intensity of exercises in circuit training to challenge different fitness levels?

  Adjust resistance or duration
• In the example circuit training plan, how long should participants rest between circuits?

  60-90 seconds
• Longer rest periods between circuits help prevent muscle fatigue and injury.


  True
• How long should a plank be held in the example circuit training plan?

  45 seconds