Question

Explain the procedure of conducting circuit training with the help of diagram.

Answer 1

Circuit training is a planned method of exercise where a person performs a set of selected workouts in a specific order, either individually or as a group. This method was introduced by R.E. Morgan and G.T. Adamson. It targets various aspects of fitness and helps improve strength, muscular endurance, speed, power, agility, neuromuscular coordination, flexibility, and cardiovascular fitness.

This training style combines several fitness components, focusing on overall body conditioning. It can also be modified to suit the time and fitness level of the individual.

1. Procedure to Conduct Circuit Training: Choose exercises based on the equipment and space available. Plan 3 to 4 sets (circuits), each having 6 to 10 exercises. Make sure not to work the same muscle group in back-to-back exercises; for example, don’t follow up push-ups with pull-ups, as both use similar muscles. It is essential to perform a proper warm-up (light jogging and stretching) before starting and to repeat similar movements afterward as a cool-down.
   
2. Exercises: Some commonly used circuit training exercises include:
   • Arms: Push-ups, bench dips, pull-ups.
   • Abdominals: Lower abs (sit-ups), upper abs (stomach crunches).
   • Lower Back: Back extensions, chest raises.
   • Legs: Squat jumps, compass jumps, astride jumps, step-ups.
   • Arms and Legs: Burpees, treadmill running, squat thrusts, skipping.

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