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
4:00-5:00 min.          4.0

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
4:00-5:00 min.          4.0

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
4:00-5:00 min.          4.0

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
4:00-5:00 min.          4.0

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
4:00-5:00 min.          50

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
4:00-5:00 min.          50

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
4:00-5:00 min.          50

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
4:00-5:00 min.          50

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
4:00-5:00 min.          7

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
4:00-5:00 min.          7

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
4:00-5:00 min.          7

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
4:00-5:00 min.          7

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.

Comments (adaptations for various grades/ages, teaching styles, etc.)


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