Download Study Guide for Circuit Training Summative Learning Goal 1

Study Guide for Circuit Training Summative
Learning Goal 1: Students will participate in physical activity to achieve and maintain an appropriate
level of fitness.
Exemplary
Mastery
Partially Mastered
Not Yet Mastered
Students will
understand the fitness
components and the
targeted muscle groups
that each fitness station
identifies with.
Student will understand
the importance of
achieving fitness in
relation to the sports
and/or activities that
they are involved in.
Students partially
understand the
importance of achieving
fitness in relation to the
sports and/or activities
that they are involved
in.
Students are have not
yet mastered the
understanding of the
importance of achieving
fitness in relation to the
sports and/or activities
that they are involved
in.
Learning Goal 4: Understand that activities provide enjoyment, self- expression, and social interaction.
Exemplary
Mastery
Partially Mastered
Not Yet Mastered
Student is able to
recognize and list
reasons as to why the
fitness stations provide
enjoyment, and social
interaction.
Student is able to find
and express enjoyment
while participating in
most fitness stations.
Student is able to find
little enjoyment while
participating in fitness
stations.
Student is unable to
find any enjoyment or
social interaction in this
activity.
Students will be able to
work with one another
to find success in each
of the stations.
Student is having a
difficult time relating to
and working with other
students at each
station.
Components of Physical Fitness

Cardiovascular Endurance: The ability of the heart and lungs to supply oxygen to working
muscles for an extended period of time.

Muscle Strength: Is a measure of the greatest force that can be produced by a muscle or group
of muscles.

Muscular Endurance: Is the ability to contract a muscle or group of muscles without incurring
fatigue.

Flexibility: Is the ability of a joint to move freely in every direction or, through a full range of
motion.
Target Body/Muscle Areas

Upper body –push-ups, bicep curls, triceps extensor, medicine ball(chest pass), push up
walk(wrestling mat), carpet square pull, kettle ball(figure 8’s)

Lower body – hurdle jumps, calf raises, step-ups, hockey skating, jump rope, agility ladder

Total Body – rowing, agility ladder, jump rope, hula hoop

Abdominal – crunches, ab rollers, kettle ball(pass around), workout ball(V-ups)
Circuit Stations
1. Push-up Walk - with feet on wrestling mat in a push up position. Walk the length of the mat, and then
jog back to beginning and start again.
2. Rowing – hook exercise band over your feet, and then paddle as if rowing a kayak.
3. Jump Rope – single person rope jumping. Get as many jumps in as possible.
4. Bicep Curls – holding the ends of an exercise band, step on band and curl arms up. Control on the
down swing or extend arms up above your head and control them on the downward motion.
5. Ab Rollers – lying on your stomach, feet on the mat and forearms on the scooter extend the scooter
out slowly and then return to starting position. Repeat as many times as you can.
6. Hurdle Jumps – with feet together, jump side to side over the hurdle.
7. Step Ups – using the platforms, step up and down as in a step aerobics pattern.
8. Push-Ups – using your own body or hand raisers see how many push-ups you can do in time given.
9. Kettle Ball (pass around) – stand up straight and pass kettle ball from one hand to the other in a
circular pattern around your waist.
10. Crunches – see how many crunches you do in the given time. Hands flat on floor, rise up until
shoulder blade comes off floor.
11. Carpet Square Pull – stand on two carpets squares. Using the rope, pull yourself down then pull back
to start. Repeat sequence until time is up.
12. Kettle Ball (figure 8) – pass kettle ball through legs in a figure 8 pattern.
13. Medicine Ball (Chest Pass) – 2 hand chest passes up against a wall and catch. Repeat as many times
as time allows.
14. Hula Hoop – try to keep yourself hula hooping for the entire time.
15. Hockey Skating – put leg strap band on and move forward as if ice skating. Go to cone and back.
16. Triceps Extensions –holding both ends the exercise band, step or head on the middle and extend
your arms up above you and control them during the downward motion.
17. Calf Rises – standing with balls of your feet on the edge of the step, dip your heels toward the floor
then raise up onto your toes in a slow controlled manner.
18. Agility Ladder – using the jumping jack formation, jump with two feet in and then two feet out.
Continue to the end then go back to the start and begin again.
19. Exercise Ball (V-Up) – place ball between your ankles while lying flat on your back. Lift the ball so
that you are in a V position then bring legs down slowly.
20. Upper Body Stretches – moving upper body part through full range of motion at a joint.
21. Lower Body Stretches – moving lower body part through full range of motion at a joint.