Advanced Aerobic Training: 30 minute Cardiovascular Circuit
Lesson Topic:
30 Minute Cardiovascular Circuit 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.9.3 Recognizes the benefits of physical activity and exhibits responsible personal and social behavior in a variety of physical activity settings.
PE.HS.9.3.a Exhibits etiquette, respect for others, and teamwork while engaging in aerobic and resistance activities.
PE.HS.9.3.c Applies best practices for participating safely in aerobic and resistance training
activities.
Teacher Planning:
Equipment/Materials Needed:
Cardiovascular Equipment: Treadmill, Archtrainer/Elliptical, Recumbent Bike, Stairstepper
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 3-4 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 4 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 10 minutes. At the end of 10 minutes I will tell your group where to rotate. 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 10 minutes.
Cool Down: Teacher can make a core workout consisting of exercises that have been previously taught to the class. Teacher can also lead a final stretch series based on flexibility exercises that the class is familiar with.
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 Incline 0-3:00 min. 3.0 5.0 3:00-5:00 min. 3.0 7.0 5:00-6:00 min. 3.1 7.0 6:00-7:00 min. 3.1 8.0 8:00-9:00 min. 3.2 9.0 9:00-10:00 min. 3.3 9.0 | Treadmill Push the Green start button and set up machine to match the settings below. Time Speed Incline 0-3:00 min. 3.0 5.0 3:00-5:00 min. 3.0 7.0 5:00-6:00 min. 3.1 7.0 6:00-7:00 min. 3.1 8.0 8:00-9:00 min. 3.2 9.0 9:00-10:00 min. 3.3 9.0 |
Treadmill Push the Green start button and set up machine to match the settings below. Time Speed Incline 0-3:00 min. 3.0 5.0 3:00-5:00 min. 3.0 7.0 5:00-6:00 min. 3.1 7.0 6:00-7:00 min. 3.1 8.0 8:00-9:00 min. 3.2 9.0 9:00-10:00 min. 3.3 9.0 | Treadmill Push the Green start button and set up machine to match the settings below. Time Speed Incline 0-3:00 min. 3.0 5.0 3:00-5:00 min. 3.0 7.0 5:00-6:00 min. 3.1 7.0 6:00-7:00 min. 3.1 8.0 8:00-9:00 min. 3.2 9.0 9:00-10:00 min. 3.3 9.0 |
Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-3:00 min. 30 3:00-5:00 min. 35 5:00-6:00 min. 40 6:00-7:00 min. 45 8:00-9:00 min. 55 9:00-10:00 min. 60 | Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-3:00 min. 30 3:00-5:00 min. 35 5:00-6:00 min. 40 6:00-7:00 min. 45 8:00-9:00 min. 55 9:00-10:00 min. 60 |
Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-3:00 min. 30 3:00-5:00 min. 35 5:00-6:00 min. 40 6:00-7:00 min. 45 8:00-9:00 min. 55 9:00-10:00 min. 60 | Archtrainer/Elliptical Push the Green start button and set up machine to match the settings below. Time Resistance 0-3:00 min. 30 3:00-5:00 min. 35 5:00-6:00 min. 40 6:00-7:00 min. 45 8:00-9:00 min. 55 9:00-10:00 min. 60 |
Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-3:00 min. 1 3:00-5:00 min. 2 5:00-6:00 min. 3 6:00-7:00 min. 4 8:00-9:00 min. 5 9:00-10:00 min. 6 | Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-3:00 min. 1 3:00-5:00 min. 2 5:00-6:00 min. 3 6:00-7:00 min. 4 8:00-9:00 min. 5 9:00-10:00 min. 6 |
Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-3:00 min. 1 3:00-5:00 min. 2 5:00-6:00 min. 3 6:00-7:00 min. 4 8:00-9:00 min. 5 9:00-10:00 min. 6 | Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-3:00 min. 1 3:00-5:00 min. 2 5:00-6:00 min. 3 6:00-7:00 min. 4 8:00-9:00 min. 5 9:00-10:00 min. 6 |
Bike **YOU HAVE TO START PEDALLING FIRST** Push the Green quickstart button. Select Manual. Set the bike to match the settings below. Time Level 0-3:00 min. 1 3:00-5:00 min. 2 5:00-6:00 min. 3 6:00-7:00 min. 4 8:00-9:00 min. 5 9:00-10:00 min. 6 | Stairstepper Push the Green arrow button. When increasing levels push the blue up arrow Time Level 0-3:00 min. 41 (this is what it starts at) 3:00-5:00 min. 50 5:00-6:00 min. 60 6:00-7:00 min. 60 8:00-9:00 min. 75 9:00-10:00 min. 85 |
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.)
If you have a larger class you can break the class into 2 larger groups. One group could be on the cardio machines extending the time to 15-17 minutes. The other group could be doing the teacher lead abdominal and stretch exercises. After time is up the students on the cardio machines go to ab/stretch and the group with the instructor goes to the cardio machines.