Circuit Training
Strength & Stamina Improvement
Grade: 9th – 12th
Unit:
Circuit Training
Lesson Topic:
Circuit Training
Skill Level:
Beginner
Time Required: 10 minutes
Grade: 9th – 12th
Day # 1 of 2
Objectives for Lesson:
Cognitive:
On a test, students will demonstrate their knowledge by describing each exercise
including naming the muscles being worked on. Further, they will need to expose at least
5 benefits of working out. Students must submit 2 short answers and 30 multiple choice
and score 70% competency.
Psychomotor:
Students will learn how to circuit train by maintaining elevated heart rates without
dropping off during circuit work outs. The student will upgrade cardio respiratory by
having shorter and shorter rest intervals between exercises and changing stations. By
lifting weights then doing boxing one minute later. Students will also learn how to
improve their overall body strength and cardio by using their own body as well heavy
weights to use the primary form of resistant to strengthen muscles, tendons, ligaments
and joints.
Affective:
While students exercise circuit training they understand the concept in working out
individually and knowing their strength, mobility, stamina and can challenge themselves
to a higher or lower level.
Content Standards Addressed by this Lesson(National or State):
1.
2.
3.
4.
Participate successfully in health- enhancing, lifelong physical activities.
Develop and maintain healthy levels of cardio respiratory endurance.
Develop and maintain healthy levels of muscular strength and endurance.
Demonstrate competency in motor skills and movement patterns needed to
perform a variety of physical activities.
Pre-requisite Skills or Knowledge Needed for this Lesson:
Learn how to perform basic agility activities.
Being able to perform activities for certain period of time.
Equipment & Supplies:
Barbells, mats, dumbbells, yoga balls,
broom sticks, stretchy bands,
Hula hoops, jump ropes, music
Facility set:
On back page
Management Issues for Lesson:
All students must have plenty of space for movement
Safety Issues for Lesson:
Have stations 6 feet apart from each student. Due to heavy equipment handling.
References & Resources used for Lesson:
Self magazine, Men’s fitness, Wellness text books
Unit:
circuit training
Lesson Focus:
Activity:
Welcome, role call, overview of the day:
Today we are going to do fast pace warm up activities in
1minute stations. For role call, I will tell the students to find a station
with their names posted on the wall. I will walk around the
stations and check for missing students.
Time
4
minutes
Introductory activity:
I will verbally tell students to begin their aerobic warm ups
when I start the music. When the music shuts off students
will run to the next station and wait for the music to turn on
to continue their next task in counter clock wise.
In each station there are different exercises that students will
exercise to jumping, dancing, hula hoops, skipping, jump
roping and jumping jacks in their own station.
Day #: 2
Notes/Cues:
Find your names.
Get ready to warm up.
When music “plays”, students warm
up in their stations. When music
“stops” students change to the next
station.
Smoothly move from
one exercise to another
when music stops.
There shouldn’t be any
confusion because it’s
distinct and easy rules
to follow.
Anticipatory set:
In changeover students understand the station technique from
their warm ups. Circuit training is done the same way. In
order to circuit train you must first warm up to prevent
injuries. Students will change stations every other minute
and work out body parts as well cardio respiratory and
agility and endurance and train to tolerate low and high
intensity levels.
4 min.
Information, input and or demonstration of skill:
To demonstrate the exercises of each station, one student
from class will help model the techniques that require a
preview of the exercise. As well I will point out the specific
execution of the activity.
In each station there will be a demonstration picture which
Organization:
Pointing out the correct steps for
better understanding
provides information on how to perform the activity and
what body part the student is focusing on.
3 min.
3 min.
Skill Performance:
Flutter kick
1. Lie facedown with leg and arms extended.
2. Hold stick with both hands shoulder-width apart.
3. Lift head and look down to keep neck stable.
4. Squeeze butt as you exhale and raise arms and legs about
6 inches.
5. Stay lifted and kick left leg then right leg alternating 10
times each.
6. rest, repeat
Turn the door knob
1. Stand with feet together, arms extended out to sides at
shoulder level and palms down.
2.Keeping arms raised, bend left knee and sink down as
sitting in a chair
3. As sinking down lift right leg off the floor and twisting
palms up
4. Return to start and repeat with other foot
5. Rest, repeat
Applied activity using skills:
A fast pace activity, the length of each exercise is not too
long where the student doesn’t get bored. A mix of 18
exercises will give students ideas for exercise that they can
include in their personal work out.
Cues:
Ready, Raise, squeeze, kick
Sink down, (sitting position)
Maintain balance