AS Unit G452: Acquiring, developing and evaluating practical skills in Physical Education.
Circuit Training
Please note that this template is a guide only – you can deviate away from it to personalise your training log!
Everyone’s log should be presented differently – use different fonts/layouts and ways of presenting the information
However – choose a format and keep it consistent throughout your log!!
Student designed front cover Name Candidate Number Heading: Safe and Effective Exercise – Circuit Training Log
Include an appropriate picture!
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Personal health & fitness Profile
Name:
Age:
Height:
Weight:
Current/previous injuries:
Typical Exercise per week: Mon | Tues | Wed | Thurs | Fri | Sat | Sun |
Sporting representation:
Current stage in season/training:
Typical Diet:
Typical sleep:
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General health & safety considerations
Talk about the induction process Talk about general considerations before embarking on an exercise programme Talk about health and safety/risk assessment considerations when working out in a gym Talk about the need to warm up and cool down Talk about the importance of considering the order and type of exercises carefully during a circuit training programme There is lots of health and safety information on the internet!!!!
Overall goals of my training programme
Activity for which I am training: Would be good to link to an activity that is your primary activity
The Overall goals of my training programme are:
Why I have chosen this activity?
How this will impact on the activity for which I am training:
Type of training programme I have chosen is:
Free weights/resistance machine/cardiovascular or a mixture?
Why I have chosen this type of programme:
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Planning my training programme
The pre and post training test I will use is: Name the test Describe it What equipment/facilities are needed? Give some normative data to compare results against (reference it) Say why you have chosen the test Say why it is important to do a test pre and post training
My pre training test result was:
This shows me that:
Planning my training programme – equipment audit
During the induction process I audited the equipment available for me to use during my training programme, this will help to inform my planning. The equipment available is: Equipment is listed below – you need to put it into your own list/table!
Cardiovascular | Resistance | ADD FRIDAY | |
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Planning my training programme – Time scale
When planning my training programme I need to consider the number of weeks available and the time for each training session.
Number of weeks: Remember to plan for 10 weeks and leave one free just in case of injury or illness Time per session: Approximately 11.30am -12.45pm
You need to put the information below into your own table/list and fill in the gaps based on your training programme.
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Planning my training programme –Warm up & cool down It may be the same for every session or change from week to week – it’s up to you! Warm up | Reason why? | Time | Description | Cool down | | | |
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Planning my training programme – IDENTIFICATION AND DESCRIPTION OF EXERCISES TO BE INCLUDED
TYPE OF TRAINING PROGRAMME: Resistance/free weights/cardio or both? The table is an example for a resistance training programme - You need to complete the following for EACH exercise in your programme! Exercise 1 | Hamstring Curls | Specific goal | To increase strength in hamstrings | Description | Starting Position1. Lie in a prone position on an angled leg curl machine bench 2. Position yourself so that both of your patella clear the support bench by about 4-5 cm so that they are aligned with the axis of rotation of the machine. 3. Tighten your abdominals to support your back and grasp the handles below the bench to keep the upper body fixed to the bench Up Phase 4. From this starting position commence bending your knees and moving your heels towards your bottom 5. Continue the curl until the soles of your feet are pointing to the ceiling or slightly further towards your hamstrings Down Phase 6. Pause at the top of the movement and then slowly lower your legs back to the starting position (just before being fully extended) | Specific health & safety | Specific to this exercise |
Planning my training programme – using the principles of training
In order to plan an effective training programme I need to use the principles of training. This is how I will do so…. | What is it? | How I will include it | Specificity | | | Progression | | | Overload | | | Regression | | | Tedium | | |
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Planning my training programme – weekly record/evaluation
Date:
Week ……. Of …….
You need to design and update a weekly recording sheet. This record and evaluation sheet is really important!! You need to update it each session!
Below is an example of a resistance training weekly recording sheet
Below is an example of a cardiovascular training weekly recording sheet
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Evaluating my training programme
My post training test result is:
This shows me that: Refer to normative data
The Overall goals of my training programme were:
Evaluation: Have you met your goals? Why/why not? What would you do next time? Elements you would keep/change? Was your programme set at the correct level? Did you pick appropriate exercises? If you were to continue how might you progress your programme? Describe the physiological changes in your body as a result of the training
