Page 5 - LESSON NOTES, TRAINING IN SPORTS.docx

1. RUNNING ON THE SPOT
2. MEDICINE BALL THROW AND CATCH 15 TO 20 TIMES
3. SQUAT JUMPS 15 TO 20
4. CARRYING WEIGHT 30 TO 60 MTRS
5. CHIN UP 5 TO 10 TIMES
6. 50 MTR RUN WITH SPEED
7. PUSH UP 10 TO 20 TIMES
8. SIT UP SUPINE POSITION 10 TO 20 TIMES
9. ROPE SKIPPING 1 TO 2 MINUTES
10. DIPS WITH 15 TO 20 TIMES
11. HALF SQUAT WITH WEIGHT
12. ROPE CLIMBING, ONCE OR TWICE
13. PERFORM BENCH PRESS
14. BENCH PRESS IN SITTING POSITION

IN CIRCUIT TRAINING SHOULD BE ATLEAST 10 STATIONSEXERCISE CAN BE CHANGED ACCORDING TO THE
REQUIREMENT OF THE GAME AND EFFICIENCY OF THE SPORTS PERSONS.

HOW TO INCREASE THE LOAD
1. NUMBER OF REPETITION CAN BE INCREASED
2. FREQUENCY CAN BE INCREASED
3. ADDITIONAL LOAD CAN BE INCREASED
4. NUMBER OF ROUNDS CAN BE INCREASED
5. INTERVAL BETWEEN EXERCISES CAN BE REDUCED

ADVANTAGES OF CIRCUIT TRAINING
1. CIRCUIT TRAINING CAN BE PERFORMED INDOORS OR OUTDOORS
2. EQUIPEMENTS CAN BE PROVIDED EASILY
3. EASY TO LEARN AND LEARN HIM SELF
4. GAIN GOOD RESULT IN A SHORT PERIOD
5. IT DOES NOT REQUIRE TO PERFORM LONGER PERIOD
6. NUMBER OF PERSONS EXECUTE AT A TIME
7. HELPS IN REDUCING INJURY RISKS
8. BURNING EXTRA CALORIES
9. PREVENTION OF DISEASES

DISADVANTAGES
1. USALLY REQUIRES ADVANCE PLANNING
2. EFFECTIVE FOR MUSCULAR ENDURANCE AND LIMITED IMPROVING STRENGTH
3. HIGHLY FATIGUING SPECIALLY FOR THE BEGINNERS

IMPORTANCE OF CIRCUIT TRAINING
1. MAXIMUM RESULT IN MINIMUM TIME
2. IDEAL FOR BEGINNERS
3. CONVENIENT
4. ALL THE BODY PARTS CAN BE EXERCISED
5. CARDIO AND STRENGTH TRAINING CAN BE PERFORMED AT THE SAME TIME
6. MANY TRAINEES CAN PERFORM EXERCISE AT A TIME
7. AMOUNT OF TRAINING CAN BE CHANGED
8. NO FEELING OF BOREDOM
9. BURNS EXTRA CALORIES