Aerobic Training: Circuit Training in a Fitness Facility
Lesson Topic:
Circuit Training in a Fitness Facility
Lesson Description:
A series of five minute circuits that
Learning Goals/Outcomes:
Students will develop familiarity with equipment that could be found in the standard fitness/gym. (Ex. 24hr. Fitness, Gold's Gym, YMCA, etc.)
Students will perform cardiovascular and toning exercises to accomplish a total body workout.
Nebraska Standards:
PE.HS.8 Aerobic Training
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, Recumbent Bike, Archtrainer/Elliptical
Toning Equipment: Cable based machines (ex. FreeMotion Machines)
Yoga Mats or soft surface
Step boxes or plyometric boxes
Station Cards:
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 |
Time Required for Lesson:
5-10 minute of set-up
30 minutes for activity.
Diagram/Setup:
Safe space for students to perform the lower body portion and abdominal portion of the workout.
You may not have a lot of control of how your Fitness facility has the cardio equipment set up.
Technology Use:
_____ YES ___X__NO
Instructional Plan:
Anticipatory Set/Pre-Activity:
Instructor will want to spend a day before this workout going over each piece of equipment, how to properly use the equipment, expectations of the fitness facility.
Instructor will need to take the attached cards/directions and tape them to the equipment before the class begins.
Benefits/Explanation/Real-World Connection:
Students will develop familiarity with equipment that could be found in the standard fitness/gym. (Ex. 24hr. Fitness, Gold's Gym, YMCA, etc.)
Activities (i.e. instructions, warm-up, lesson, cool-down):
Warm-Up: Dynamic Warm-up Activities for 30 seconds each.
Examples: High Knees, Butt Kicks, Jumping Jacks, Mini Squat Jumps, Hamstring Scoops, Alternating Toe Kicks, Deadlift Kickback Walks
Activity:
* Break your class into 6 groups of 4 students (this could vary depending on your class size and equipment available at your facility)
* Explain to the groups that the directions for each circuit are posted at each station. The cards also have which specific station the group will rotate to next.
* Send students to their stations. When all groups are ready give a start command.
* Every 5 minutes give a rotate command. Repeat until each group completes all the stations.
Cool-Down
Lead the class in a variety of stretches. Teacher may choose those stretches at their discretion.
Closure:
Remind students that our Fitness Facility is open to students from 3:30-5:00 pm every weekday after school. This is free to all students.
Assessment :
Class Participation
Supplemental Information:
Modifications:
Give students the ability to lower or raise the speed on the cardiovascular machines based on their fitness level/goals.
You made need to add another station depending on your class sizes.
Safety Precautions:
Make sure students aren't working at a level above their fitness abilities.
Make sure students are using the safety features of the equipment.