Sports Training — Physical Education STD 12 Commerce — Question

"Circuit training is the training method in which certain exercies of various kinds are performed with or without apparatus, with given dosage
Types of Circuit Training:
The main types of circuit training.

1. Timed Circuit Training: In this type of training, the duration of rest and workout remains fixed.
2. Competition Circuit Training: This type of training is approximately the same as timed circuit training but in this training emphasis is on the number of repetitions you make in 30 seconds.
3. Repetition Circuit Training: Repetition circuit training is appropriate for those sportspersons who have different levels of physical fitness.
4. Sports Specific or Bunning Circuit Training: Such type of training can be done in a track of 200m or 400m. In this training, exercises are selected from any specific sports.
5. Main Characteristics of Circuit Training Method:

• Exercises are simple to learn and simple to execute.
• Exercises are performed with medium resistance or with medium weight.
• Number of repetitions is more.

6. Some Examples of Circuit Training Exercises:

• Running on the spot.
• Throwing medicine baII and catching it again 15 to 20 times.
• Splits squat jumps 75 to 20 times.

7. How to Increase the Load in Circuit Training:

Following points are important to increase the load in circuit training.

• Number of repetitions can be increased per exercise.
• Frequency can be increased.
• Additional load can be increased.

8. Advantages of Circuit Training:

• Circuit training can be performed indoors or outdoors. In rainy season, this training can be done in rooms.
• The equipment for exercises can be provided easily.
• It is easy to learn. A trainee can learn to train himself.

9. Disadvantages of Circuit Training:

• It usually requires advance planning and lot of time and space, which can be a problem in a normal Gym.
• It is effective for improving muscular endurance but it may have limited use in improving strength and power.
• It can be highly fatiguing specially for the beginners. However, it can be helpful by using an effective work-rest ratio of at least 1 : 1.

Importance of Circuit Training:

1. Burns Extra Calories: By doing circuit training regularly extra calories can be burnt easily and the extra body weight can be controlled.
2. Amount of Training can be Changed: The amount of training can be increased or decreased according to the ability of trainees. Amount of Training can be Changed. The amount of training can be increased or decreased according to the ability of trainees.
3. Ideal for Beginners: Circuit training is ideal for beginners. It conditions the entire body and prepares you for advanced fitness programmes. It is easy to learn. A beginner can learn to train himself.