Download 7 grade fitness circuit training packet

PE CIRCUIT TRAINING
7th Grade
NAME__________________________
PERIOD _____DAY A / B
PE TEACHER_____________
SQUAD SPOT #_____
NAME ___________________
PE Per.______
Circuit Training Discovery Worksheet.
Walk around gyms B & C and gym A and locate. the following exercises and answer the questions
Location: Indicate
Gym B &C OR
Gym A
CRUNCHES
PUSH-UPS
JUMPING JACKS
JUMP ROPE
3 LAPS AROUND GYM
LUNGES
WALL SIT
SQUATS
LEG EXTENSION
LEG CURL
TOE RAISE
BENCH PRESS
FLY
SHOULDER PRESS
SHOULDER RAISE
SHOULDER SHRUG
ROW
Bicep CURLS
HAND GRIPS
Tricep-EXT
AB WHEEL
Total 22 Points
Muscles targeted
What best describes this exercise:
Aerobic, muscular strength, muscular
endurance
Directions: In your NEATEST handwriting, answer each QOD. DO NOT SKIP AHEAD. ONLY ANSWER THE
QUESTION OF THE DAY.
DAY 1
3
Questions of the Day: How do you know if you are working at an effective Intensity level for Aerobic
conditioning? ________________________________________________________________________
____________________________________________________________________________________
List TWO aerobic exercises:_____________________________________________________________
DAY 2
Question of the Day: Which exercises target your Biceps muscle? (List Two)
2
__________________________________________________________________
DAY 3
Question of the Day: Which exercises target your Triceps muscle? (List Two)
__________________________________________________________________
2
Which exercises target your Pectoral muscle group? (List Two)
DAY 4
Question of the Day: What types of exercises are anaerobic? (LIST TWO)
___________________________________________________________________
2
__________________________________________________________________
DAY 5
Question of the Day: Which types of exercises target your deltoid muscle group? (LIST TWO)
__________________________________________________________________
2
DAY 6
Question of the Day: Which type of exercises target your quadriceps muscle group? (LIST TWO)
__________________________________________________________________
2
Which type of exercises target your hamstring muscle group? (LIST TWO)
___________________________________________________________________
Total 18 Points
NAME:________________________________
PERIOD:________ DAY________
Directions: Please complete and then mark 1 SET of 10 different exercises listed on the work sheet
below to finish a CIRCUIT. A CIRCUIT equals the completion of 10 SETS of different exercises
in one column (top to bottom). Most exercise must have a minimum of 10 REPETITIONS. Once
you have finished a CIRCUIT see your teacher to get credit for your work. A minimum of 3
CIRCUITS should be completed each day of class.
1
CRUNCHES (10)
PUSH-UPS (10)
JUMPING JACKS (30)
JUMP ROPE (30 SEC)
3 LAPS AROUND GYM
LUNGES (10)
WALL SIT (45 SEC.)
SQUATS (10)
LEG EXTENSION (10)
LEG CURL (10)
TOE RAISE (10)
BENCH PRESS (10)
FLY (10)
SHOULDER PRESS (10)
SHOULDER RAISE (10)
SHOULDER SHRUG (10)
ROW (10)
Bicep CURLS (10)
HAND GRIPS (10)
Tricep-EXTENTION (10)
AB WHEEL (10)
Pulse Check # 1
Pulse Check # 2
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
Training your body to be fit includes exercising in DIFFERENT WAYS!
Are YOU FIT?
Aerobic - Constant moderate intensity exercise in which the body fuels on
oxygen while the heart and lungs (cardio respiratory system), work
hard at replenishing the oxygen in the working muscles.
Examples: running, biking, swimming, PACER & Mile Run
Anaerobic – an exercise intense enough to trigger lactic acid formation. It is
used by athletes in non-endurance sports to promote strength, speed
and power. This type of exercise includes short duration, high
intensity activities, which lasts from mere seconds to up to about 2
minutes. Examples: sprinting, powerlifting.
Muscular strength - is the use of resistance to contract the muscles which
allows the muscles to build strength (get stronger).
Examples: strength training with weights, push-ups
Muscular endurance - is the ability of a muscle or group of muscles to
sustain repeated contractions against a resistance for an extended
period of time.
Examples: holding the plank position, wall-sits, curl-ups
Flexibility - Flexibility is the range of motion in a joint or group of joints,
or, the ability to move joints effectively.
Examples:
Static stretching: Holding a stretch without moving for 10 – 30
seconds. (Reach and touch your toes or pull your arm across your
body)
Dynamic stretching: Moving a body part(s) as you stretch. (Arm
circles or lunges)
Specificity, Overload, Progression
S.O.P.
There are 3 fundamental principles of exercise that needs to be applied in order
to achieve success with an exercise program: Specificity, overload & progression.
Specificity
This principle states that in order to get better at any type of activity you need to
perform that activity. This means that if you want to get better at running you
need to run. If you want to improve at throwing darts, you need to throw darts,
etc. This principle may also apply to a specific skill, for example if a baseball
pitcher wants to work specifically on his accuracy he needs to target this skill by
trying to hit a specific target. If he wants to work on his speed he needs to target
the throwing phase of the pitch and somehow measure the speed of his pitch.
Overload
This principle states that in order to improve, a greater than normal load needs to
be applied. The body will adapt to increased stimulus over time. Examples include
added weight such as in strength training. After a while, when the body has
adapted once again, more overload needs to be applied in order to improve
further which leads us to the third principle of progression.
Progression
The principle of progression refers to the rate of which the overload is applied. If
overload is applied too rapidly it will result in poor improvement (progression)
and demotivation and in sports this may lead to injury. As a general example an
athlete that only exercises sporadically and adds overload too fast violates both
the principle of overload as well as the principle of progression and as a result will
not achieve good progression.
CIRCUIT TRAINING PARTICIPATION GRADE
NUMBER OF CIRCUITS COMPLETED
GRADE
1 Day
2 Days
3 Days
4 Days
5 Days
6 Days
100
2
5
8
11
14
17
95
1.5
4
7
10
13
16
90
1
3.5
6
8
11
15
85
0.5
3
5
7
9
13
80
2.5
4.5
6.5
8
11
75
2
4
6
7
9
70
1
3
5
6
8
65
0.5
2
4
5
7
60
1
3
4
6
55
0.5
2
3
5
1. Check over your Circuit Training Discovery Worksheet. Is it complete? Check it
over with a partner.
2. Which of the following are anaerobic exercises? Check all that apply.
__ Bench Press
__ Laps around the track
__ Biceps Curl
__ Jumping Jacks
__ Jumping Rope
__ Leg Extension
3. Indicate which of the following is an example of specificity(S), of overload (O), and
of progression (P). Place an “S”, “O” or “P” in the space after each statement.
-Running a little further each day to increase aerobic endurance: ___________
-Practicing penalty kicks for 15 minutes every day to increase shooting accuracy:
________
-Circuit training with “squats”, “wall-sits”, “lunges” and “power jumps”:
_____________
4. Using the muscle diagram below, place a T in the circle pointing to the Triceps
muscle, place an A in the circle pointing to the Abdominal muscle group, and a P
where the Pectoral muscle group is located.
5. Using the muscle diagram below, place a D in the circle pointing to the Deltoid
muscle group and place a B in the circle pointing to the Biceps muscle.
6. Using the muscle diagram below, place a Q in the circle pointing to the
Quadriceps muscle group and place an H in the circle pointing to the Hamstring
muscle group.