Aerobic Training: Circuit Training in a Fitness Facility
Lesson Topic:
Circuit Training in a Fitness Facility
Lesson Description:
A total body fitness circuit utilizing equipment found in an exercise facility.
Learning Goals/Outcomes:
Students will gain confidence and experience manipulating exercise equipment in an exercise facility while putting their body through a cardiovascular and muscular strength circuit. (ex. YMCA, 24 Hr. Fitness, Gold's Gym)
Nebraska Standards:
PE.HS.8.1 Demonstrates competency in motor skills and movement patterns needed to perform a variety of physical activities.
PE.HS.8.1.b Demonstrates the correct technique associated with a variety of different activities
within aerobic training.
PE.HS.8.2 Applies knowledge of concepts, principles, tactics, and strategies related to movement and performance to achieve and maintain a health-enhancing level of physical activity and fitness.
PE.HS.8.2.b Identifies a variety of aerobic activities that can be pursued in the local environment in order to evaluate the benefits of each activity for future personal use.
PE.HS.8.2.c Isolates muscle groups that correspond with exercises performed.
PE.HS.8.3 Recognizes the benefits of physical activity and exhibits responsible personal and social behavior in a variety of physical activity settings.
PE.HS.8.3.a Exhibits etiquette, behavior, and respect for others while engaging in aerobic
activity.
Teacher Planning:
Equipment/Materials Needed:
Cardiovascular Equipment: Treadmill, Archtrainer/Elliptical, Recumbent Bike
Yoga Mats or Soft Surface
Plyometric Boxes
Cable based Machines: Example FreeMotion Machines
Workout Cards (included in the lesson)
Speakers, Sound System, the ability to play music
Time Required for Lesson:
Teacher Set-Up: 5-10 minutes
Class Time: 30-35 minutes
Diagram/Setup:
Varies depending on the set up of your fitness facility
Technology Use:
_____ YES _X____NO
Instructional Plan:
Anticipatory Set/Pre-Activity:
Day Before: Instructor needs to take students into the Fitness Facility and go over safety precautions, how to use the machines correctly, expectations of the exercise facility.
Day of Before Class Starts: Instructor needs to print off workout cards and place them on the equipment in the facility.
Benefits/Explanation/Real-World Connection:
By doing this workout students will feel prepared and confident in their ability to go to a local workout facility and utilize the equipment there correctly.
Activities (i.e. instructions, warm-up, lesson, cool-down):
Warm-Up: Any type of Dynamic Movement that the teacher chooses.
Examples: High Knees, Butt Kicks, Skipping, Lunges, Toe Kicks, Deadlift Kickbacks, Hamstring Scoops, etc.
Activity:
Break you class into 6 groups of 4 (this can vary depending on the size of your class or the amount of equipment you have)
Give your class the directions of the circuit, tell them which circuit station they will be starting at and then send them to their starting station. General directions for this circuit would be, "There are 6 stations and at each station there are workout cards that give you your specific workout at that station. You will workout at each station for 5 minutes. At the end of 5 minutes I will tell you to rotate. Where you rotate is labeled on the workout card. We will repeat this until you all workout at each station."
Give the command to begin
Keep track of time so you can rotate the class every 5 minutes.
Cool Down: Teacher can pick stretches that they have previously gone over with students. Make sure students are familiar with these stretches.
Here are the workout cards you will need for your stations:
Treadmill Push the Green start button and set up machine to match the settings below. Time Speed 0-1:00 min. 3.0 1:00-2:00 min. 3.3 2:00-3:00 min. 3.5 3:00-4:00 min. 3.8 ROTATE TO ABS Station | Treadmill Push the Green start button and set up machine to match the settings below. Time Speed 0-1:00 min. 3.0 1:00-2:00 min. 3.3 2:00-3:00 min. 3.5 3:00-4:00 min. 3.8 ROTATE TO ABS Station |
Treadmill Push the Green start button and set up machine to match the settings below. Time Speed 0-1:00 min. 3.0 1:00-2:00 min. 3.3 2:00-3:00 min. 3.5 3:00-4:00 min. 3.8 ROTATE TO ABS Station | Treadmill Push the Green start button and set up machine to match the settings below. Time Speed 0-1:00 min. 3.0 1:00-2:00 min. 3.3 2:00-3:00 min. 3.5 3:00-4:00 min. 3.8 ROTATE TO ABS Station |
Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-1:00 min. 30 1:00-2:00 min. 35 2:00-3:00 min. 40 3:00-4:00 min. 45 ROTATE TO THE FREEMOTION MACHINES | Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-1:00 min. 30 1:00-2:00 min. 35 2:00-3:00 min. 40 3:00-4:00 min. 45 ROTATE TO THE FREEMOTION MACHINES |
Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-1:00 min. 30 1:00-2:00 min. 35 2:00-3:00 min. 40 3:00-4:00 min. 45 ROTATE TO THE FREEMOTION MACHINES | Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-1:00 min. 30 1:00-2:00 min. 35 2:00-3:00 min. 40 3:00-4:00 min. 45 ROTATE TO THE FREEMOTION MACHINES |
Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-1:00 min. 3 1:00-2:00 min. 4 2:00-3:00 min. 5 3:00-4:00 min. 6 ROTATE TO THE LOWER BODY STATION.
| Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-1:00 min. 3 1:00-2:00 min. 4 2:00-3:00 min. 5 3:00-4:00 min. 6 ROTATE TO THE LOWER BODY STATION. |
Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-1:00 min. 3 1:00-2:00 min. 4 2:00-3:00 min. 5 3:00-4:00 min. 6 ROTATE TO THE LOWER BODY STATION. | Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-1:00 min. 3 1:00-2:00 min. 4 2:00-3:00 min. 5 3:00-4:00 min. 6 ROTATE TO THE LOWER BODY STATION. |
LOWER BODY Workout Use three Blue Boxes: 15 Right Leg Step Ups 15 Left Leg Step Ups 15 Squats onto the blue box Use one Blue Box: 30 right foot lead, quick step ups 30 left foot lead, quick step ups 30 quick toe taps Repeat if time is still left. ROTATE TO TREADMILLS | LOWER BODY Workout Use three Blue Boxes: 15 Right Leg Step Ups 15 Left Leg Step Ups 15 Squats onto the blue box Use one Blue Box: 30 right foot lead, quick step ups 30 left foot lead, quick step ups 30 quick toe taps Repeat if time is still left. ROTATE TO TREADMILLS |
LOWER BODY Workout Use three Blue Boxes: 15 Right Leg Step Ups 15 Left Leg Step Ups 15 Squats onto the blue box Use one Blue Box: 30 right foot lead, quick step ups 30 left foot lead, quick step ups 30 quick toe taps Repeat if time is still left. ROTATE TO TREADMILLS | LOWER BODY Workout Use three Blue Boxes: 15 Right Leg Step Ups 15 Left Leg Step Ups 15 Squats onto the blue box Use one Blue Box: 30 right foot lead, quick step ups 30 left foot lead, quick step ups 30 quick toe taps Repeat if time is still left. ROTATE TO TREADMILLS |
FREEMOTION MACHINES Do 3 sets of 10 each machine. ROTATE TO BIKES | FREEMOTION MACHINES Do 3 sets of 10 each machine. ROTATE TO BIKES |
FREEMOTION MACHINES Do 3 sets of 10 each machine. ROTATE TO BIKES | FREEMOTION MACHINES Do 3 sets of 10 each machine. ROTATE TO BIKES |
Abdominal Workout 25 Regular Crunches feet on floor 20 Crunch to the right 20 Crunch to the left 25 Regular Crunches feet up 90 degrees 15 Straight leg lift 15 Toe Touches 15 Toe Touches Right hand to left toe 15 Toe Touches Left hand to right toe 10 Full Body Crunches 1: 30 second stabilizer ROTATE TO ARCHTRAINERS | Abdominal Workout 25 Regular Crunches feet on floor 20 Crunch to the right 20 Crunch to the left 25 Regular Crunches feet up 90 degrees 15 Straight leg lift 15 Toe Touches 15 Toe Touches Right hand to left toe 15 Toe Touches Left hand to right toe 10 Full Body Crunches 1: 30 second stabilizer ROTATE TO ARCHTRAINERS |
Abdominal Workout 25 Regular Crunches feet on floor 20 Crunch to the right 20 Crunch to the left 25 Regular Crunches feet up 90 degrees 15 Straight leg lift 15 Toe Touches 15 Toe Touches Right hand to left toe 15 Toe Touches Left hand to right toe 10 Full Body Crunches 1: 30 second stabilizer ROTATE TO ARCHTRAINERS | Abdominal Workout 25 Regular Crunches feet on floor 20 Crunch to the right 20 Crunch to the left 25 Regular Crunches feet up 90 degrees 15 Straight leg lift 15 Toe Touches 15 Toe Touches Right hand to left toe 15 Toe Touches Left hand to right toe 10 Full Body Crunches 1: 30 second stabilizer ROTATE TO ARCHTRAINERS |
Closure:
Remind the students that they can do any part of this workout at our local YMCA. At my school our Fitness Center is open for students daily 3:30-5 for personal fitness use, so I usually close my class by encouraging them to take advantage of that opportunity.
Assessment :
Class participation is the assessment.
Supplemental Information:
Modifications:
Tell your students they always have the choice to lower/increase the work load based on their fitness levels
Safety Precautions:
Make sure there is adequate space for movements to be performed for the abdominal and lower body stations.
Make sure students are using the safety features of the cardiovascular machines.
Make sure students are using proper technique on all the stations.