Muscular Endurance is the ability to move the muscles, hard for a long period of time. But to also be able perform repeated contractions, without the individual becoming tired or fatigued.
Circuit Training
What is it?
Circuit Training is where it consists of 6 to 10 exercises which has a combination of high intensity aerobics and resistance training.
This is designed to be completed one after another with just a minute resting time after each station.
This is designed to be completed one after another with just a minute resting time after each station.
What are the benefits of this exercise?
There are two strengths which a participant could benefit with this exercise; as it increases the strength as well as the aerobic fitness, another benefit is that it burns calories quickly.
What are the disadvantages of this exercise?
The only limitation of the exercise is that if the participant becomes fatigued whilst performing at one of the stations, there is a risk of the participant to become injured.
What other fitness components can be used in order to improve?
To improve the stations can be for any of the fitness components depending on which one of the six you would like to focus on, for example if the participants wanted to focus on the leg area, they would focus and complete exercises which worked muscle groups within the legs; such as squats.
The Basic Circuit
Perform the Bicycle Kicks for 1 Minute
(abs)
Rest for 1 Minute
Perform the Reverse Crunches for 1 Minute
(abs)
Rest for 1 Minute
Perform the Push Ups for 1 Minute
(biceps and triceps)
Rest for 1 Minute
Perform the Lunges for 1 Minute
(Quads and Hamstrings)
Rest for 1 Minute
Perform the Sit Ups for 1 Minute
(abs)
Rest for 1 Minute
Perform the Triceps Dip for 1 Minute
(Quads and Hamstrings)
Rest for 1 Minute
Perform the Squats for 1 Minute
(Quads and Hamstrings)
Rest for 1 Minute
Lastly, perform the High Jumps for 1 Minute
(Quads and Hamstrings)
Rest for 1 Minute
Finish.
If the athlete was to complete this circuit as a training program, then the time in which is spent on each station would increase on each training session and your rest period would reduce. This is because it will allow the athlete's body to be pushed further.
An example of this would be if a Football Player was to complete this and increase the time each training session, then the outcome would result in the player's legs becoming a lot stronger. For example, a striker would need the muscles to be able to run for 90 minutes and to kick the ball either through passing or shooting the ball.
A sport which would benefit from the circuit training session would be that a different circuit can be made depending on an athletes sport. Another benefit is that it is cheap to run and doesn't take up much space.
Whereas, a disadvantage is that the circuit training might need certain equipment which may be costly. There may be different techniques for the different station, so if the athlete performs the exercise wrong it may lead to injury.
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