...Circuit training is a high volume (repetitions), low resistance (weight) workout with short rest intervals and is geared primarily at improving muscle tone and definition, while improving cardiovascular fitness. This workout involves exercising all major muscle groups (stations) in one continuous cycle, alternating between the different areas to allow for muscle recovery and to force your heart to work harder in pumping blood (and oxygen) to these constantly changing areas. Given the nature of your short rest periods, it is strongly recommended you use machines that do not require much time to select your weight (as opposed to free weights) and that the machines are in close proximity to each other. Generally, circuit training programs comprise nine to 12 weightlifting stations arranged to target all major muscle groups from largest to smallest. At each exercise station, you should perform eight to 20 repetitions and take short rests lasting no longer than 30 seconds as you progress from one station to the next. Additionally, using weightlifting loads of 40 to 60 percent of your maximal ability ensures performance of an adequate number of repetitions for each exercise. Depending on your fitness level and preference, you can perform your circuit one to three times. Due to the lack of rest that circuit training demands, one maintains elevated heart rates for the entire period of exercise. The combination of weight training and increased cardiovascular effort makes circuit...
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...Fixed Circuit Fitness Training By SSG Ken and Stephanie Weichert RAPID RESPONSE™ ARE) (OPR HOOAH! SSG Ken and Stephanie Weichert 72 | GX VOL 5 : ISSUE 3 EVAN BAINES / ILLUSTRATION BY SEAMAS GALLAGHER, NICOLE SYLVESTER DEAR SGT KEN AND STEPHANIE, Hello, there! I have been following your workouts for a while. They are great! I am curre ntly stationed in Balad, Iraq. I am looking to strive for a 300 on my next APFT. I am wonderin g if you can give me some tips on how to reac ha 300 and help with losing about 10 lbs. I am 25 year s old. My goal is to get read y for both Warrant and Jump schools when I get back to the U.S. Thanks! —SG T James Ruks DEAR SGT RUKS, Hello! Thanks for the compliment! Your question is one of the most popular we receive: “How do I lose weight and get in better physical condition in a short period of time?” One way to accomplish this is by fitness circuits. We find that circuits are a great way to breathe new life into your workout routine. Operation Rapid Response (OPRARE) is a three-part answer to your question. In this issue, you will endure a full-body, military-style, 25-, 35- or 45-minute fixed circuit with no equipment that you can perform in a small space with other people or by yourself. We recommend adding OPRARE, part 1 of 3, to your fitness schedule at least twice a week for the next 30 days. OPRARE part 2 of 3 will include a free circuit performed with exercise equipment. OPRARE part 3 of 3 will include another fixed circuit with...
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...One of the advantages of circuit training is if you do not have enough time in the day to get in a full work-out at a gym or spend hours working out, circuit training is perfect for those who are usually in a time crunch. You can challenge your whole body by going to different stations as a whole body circuit work out. You'll work out every one of your minor and major muscle groups. Another advantage is that your metabolism will kick into high gear and you will burn more fat. “You’ll torch more calories in 20 minutes than you would in an entire hour on the elliptical reading a magazine" (Andersen, 2012). Your body will also continue to burn calories up until 48 hours after your first circuit training session. Some disadvantages of circuit training is that you need a lot of space and usually a lot of equipment too. You also risk fatigue and you risk injuring yourself because when doing circuit training it is very intense and you have to move very quickly. There is also no resting in between sets during circuit training so you’re not going to be able to maximize the reps you’re doing for each station and hit your targeted ability to perform as many reps as you want to. Circuit training...
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...C H A P T E R NO 11 Training in Sports | Meaning and Concept of Sports Training :- Training means a process of preparation for some particular task and Sports Training is a continuous & systematic process which based on scientific principles for preparing a sportsperson for the higher performance in the particular sports competitions . Systematic training improves the fitness level for their sports achievement . In order to achieve best results in sports , a systematic and regular training is necessary with the help of special rehabilitation treatment , use of extra training , extra competitions, assessment of performance , special nutrition and psychological training etc. So, we can say that Sports Training is a systematic and regular process which is generally used for long duration to get the highest performance in sports . PRINCIPLES OF SPORTS TRAINING Sports training is a systematic process of preparing sportspersons for higher performance in sports . The whole process of training can be successful with the help of Sports Medicine , Sports Psychology , Sports Bio-mechanics , Sports Sociology , Exercise Physiology etc. The Important PRINCIPLES OF SPORTS TRAINING are described below for the proper formulation of the training process :- 1) The Principle of general and specific preparation:- General preparation serves as the base of specific preparation . As a matter of fact ...
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...Training Programme In this assessment I am going to carry out some tests on Daniel Matthew to improve his aerobic endurance and resistance. I am going to do this by carrying out a series of tests, exercises and drills that are related to football. Daniel will be taking part in aerobic and resistance training. Aerobic training is endurance training, which is a term that refers to any low-intensity and long duration activities such as running. Aerobic training can help him in football as it will improve his cardiovascular fitness, the long term effects will be hypertrophy in the heart that will allow his heart to pump more oxygenated blood to muscles in need. The acute effects are that your heart pumps more to supply muscles with oxygen and your breathing rate will increase. Resistance is to develop muscular strength and endurance. Resistance training will help a footballer as it will allow them to be stronger in tackles such as shoulder barges. The muscular endurance training will allow them to last the duration of a football match and also have a higher work rate during games. During my six week training programme I will focus on both energy systems: Anaerobic – Lactic Acid System This means that there isn’t enough oxygen in your body due to the short duration of the actions you have carried out can’t create enough oxygen, this would be with activities that last less than about 90 seconds and require power e.g. weightlifting. Aerobic This system needs oxygen,...
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...have you thought incorporating strength training? “In order to burn fat one needs to do strenuous amounts of aerobic exercise.” Although aerobic exercise, also known as cardio, does take part in burning fat and helping meet weight loss goals, the above statement is a common misconception. Aerobic exercise is a method of conditioning the cardio respiratory system by using activities that create an increased demand for oxygen over an extended period of time (Gladwin 501). If you want to burn the most fat, a combination of strength training (i.e.; using one’s body weight, free weights, or machines to improve muscular strength) and aerobic exercise will be the best choice. “…Muscle burns more calories than fat. Muscle also takes less space- that’s why a muscular person can weigh more but wear a smaller size” (Reno 88). So, if muscle burns more calories than fat this means strength training combined with cardio will have you burning excess fat faster than either one alone. Throughout time I have heard some fitness related myths: “Strength training will make me look like a bodybuilder” or “Cardio alone will burn off the pounds I have to lose.” From my experience, I can tell you that cardio alone will not burn off the excess fat. When I started working out I started out only doing cardio. I was ecstatic after losing the first 20 pounds, but after the first 20 my body hit a plateau. After doing some research I decided to add strength training to my workout regimen. Once I began to...
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...When we ran again, I did not make my time. The weather had a significant factor to the reason that I didn't make it on time. It was hot and my legs were sore and stiff. After the run I was exhausted. The second activity of the second session was a circuit. By the end of the day I was sore, but not as sore as I remembered I was last year. After the first day was over, I took a warm shower and before I went to sleep I stretched. I learned from last year that if you don’t stretch your muscles, your muscles will get more sore. I woke up the next day and my legs were a bit more sore than the previous day. June 30th was the first time that we wrote in our notebooks and took our heart rate. There are two main ways to take your heart rate, but one thing you must keep in mind is never to take your heart rate with your thumb. If you take your heart rate with your thumb, then you get double beats and your heart rate is incorrect. One way to take your heart rate is by pressing two fingers, preferably your index and middle finger on your wrist right below your thumb. Another way to take your heart rate is by pressing two fingers...
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...supported by water. Softer surfaces require harder work and result in still higher caloric expenditure. Great for fat burning, and for the cardiovascular system (heart and lungs). Not so good in terms of muscle toning and flexibility. Can cause too much stress on knee joints, particularly on uphill runs. Calories burned in 30 minutes: Approximately 340 jogging, 560+ running 2: Pilates Created in the mid-20th century by Joseph Pilates, it uses mat and machine work to develop body awareness. It also teaches you how to use muscles more efficiently, bringing together strength and flexibility, two factors that don't always sit easily together. Great for instilling a sense of "how to move" and to hold oneself . Not so good in terms of calories burned. Calories burned in 30 minutes: Approximately 140 3: Indoor rowing An integral training aid for the multi-medalling GB water rowing crews, the Concept2 ergometer - "erg" for short - has given rise to a sport in its own right, with competitions around the world. Some come to it because their days of weight-bearing activity (ie running) are over, others use it for cross-training, burning nearly as many calories as running while giving the upper body far more of a workout. Hard to find a better and safer means of burning fat, toning muscles and enhancing the cardiovascular system. Calories burned in 30 minutes: Approximately 370 4: Aerobics Since the early 80s, "aerobics" has become the generic term for exercise-to-music classes, featuring...
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...they require more glucose and oxygen (if aerobic) and need to primarily remove more carbon dioxide as well as lactic acid (if anaerobic). The first way this is done is by secretion of the hormone adrenaline into the bloodstream. Adrenaline in blood is picked up by chemoreceptors in the aortic arch, impulses are then sent to cardiac control centre (in the medulla oblongata) via sympathic nerve which increases heart rate. Adrenaline (epinephrine) facilitates greater cardiac output, meaning a greater volume of blood pumped into the systemic circuit, carrying more oxyhaemoglobin. Adrenal gland also secrets norepinephrine (a different hormone), which causes the blood vessels to constrict (narrowing of lumens) the increases blood pressure. When the cardiac control centre in the medulla oblongata receives nerve impulses it sends a nerve impulse to the SA (Sino-Atrial) Node, which sends the wave excitation across both atria causing atrial muscles to contract (atrial systole) forcing blood through bicuspid and tricuspid valves. The wave of excitation (electrical impulse) hits the AV (atrio-ventricular) Node. This sends the wave down the septum through the bundle of his and purkinje fibers, which then hits apex of the heart and spreads round ventricle muscular walls causing them contract. This is called ventricular systole, causing bottom to top contraction forcing blood into arteries (pulmonary artery & aorta) through aortic and pulmonary valves. This wave of exciting regulates...
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...Electrical Hazards and Safety in Electrical Installations K K Sharma Lingaya’s University, Faridabad, Email: krishan_ksharma@yahoo.com Abstract: “Electrical Safety is not an option — it is absolutely necessary for workers and employers alike”. Safety in the workplace is job number one for employer and employee alike. It is especially important for those who install and service electrical systems. Nothing can replace a worker or loved one that has died or suffered the irreparable consequences of an electrical accident. No matter how much an employer tries to safeguard its workers or how much safety training is provided; the ultimate responsibility lies with the worker. The human factor is part of every accident or injury. The purpose of this paper is to identify electrical safety hazards and present ways to minimize or avoid their consequences. It is a guide for improving electrical safety and contains information about governmental regulations, industry-accepted standards and work practices. It presents ways to meet the standards and reduce the hazards. I. Introduction Electricity is very useful and has become essential in modern life. Electric power is used in houses, farms, factories, public places, and commercial establishment and practically in every working place for lighting, operating appliances and machines, heating, cooling, chemical process and transport etc. Electricity is a very good servant but a very dangerous master. Proper...
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...by ______________type(s) of muscle: A.2 B.3 C.4 D.1 Question 2 of 37 2.6/ 2.6 Points Which of the following is NOT considered a fuel nutrient? A.carbohydrate B.fat C.water D.protein Question 3 of 37 2.6/ 2.6 Points The layer of connective tissue surrounding the outside of the muscle is called: A.perimysium B.carbohydrate C.sarcomysium D.epimysium Question 4 of 37 2.6/ 2.6 Points Protein can supply about 5 to 10% of the total energy needs during: A.sprinting activities B.prolonged exercise C.all types of exercise D.weightlifting Question 5 of 37 2.6/ 2.6 Points The two main components of the nervous system are: A.the autonomic nervous system and the somatic nervous system B.the brain and the spinal cord C.the central nervous system and the peripheral nervous system D.the efferent and afferent divisions of the nervous system Question 6 of 37 2.6/ 2.6 Points The autonomic nervous system can be divided into two functional and anatomical divisions called: A.sympathetic and unsympathetic B.sympathetic and parasympathetic C.afferent and efferent D.CNS and peripheral Question 7 of 37 2.6/ 2.6 Points Using an insulated, airtight chamber with walls containing copper tubing through which water is passed to assess total body energy expenditure is called: A.direct calorimetery B.indirect calorimetry C.open-circuit spirometry D.closed-circuit spirometry Question 8...
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...your training events in accordance with the seven principles of exercise that we discussed. Training geared specifically toward your performance requirements will justify the principle of specificity in your program. Remember, some battlefocused examples of mission-specific PT include the following: road marching, cross country runs, flak vest PT, log drills, rope climbing, individual movement techniques, litter relays, buddy carries, water can PT, obstacle and confidence courses, etc. Remember that the aforementioned examples help us manipulate the amount of training effect desired for given training events. These tools allow us to train Soldiers with low risk of injury. It also provides leaders with a broad base of techniques to improve Soldiers’ physical performance. The example below will provide you with an idea of what your schedule should look like. It shows that the unit’s physical training program is aggressive. It has a very strong battle-focus, is challenging, and offers a lot of variety, as each of yours should as well. In the example training schedule, MSE overload occurs in Week 2 during the TOC equipment circuit, sandbag circuit, and weight training session since each event achieves temporary muscle failure (TMF). Following the FITT factors, MSE training occurs three times per week, intensity is at TMF, the type of training varies, and training time is never less than 50 minutes. Again, these are ideally aspects that your physical training schedule ...
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...Logbook My cicuit training program is going to be a 12 week plan, to improve my overall physique and muscular endurance.i will be doing 2 different circuits, one beng a body weight circuit and the other a free weight circuit.my programme will include 3 sessions per week and start with 3 sets of 8 repetitions, after each set I will have a minute rest.i will measure my progression by decreasing e=rest periods and increasing the amount of reps. Also if I gradually start to find my sessions easier it will show my progression, as my cardiovascular endurance will have increased. My short term goals My short term goals, are what I hope to achieve at the end of each training session. These will be to… * relieve stress and become more focused * improve my self esteem and confidence long term goals long term goals are what my whole program is working towards, these goals are… * to improve my muscular strength and endurance * to improve my physique and muscualar appearance * to lower my risk of health diseases like high cholestral and obesity my program needs to be SMART Specific-my circuit is specific to improving my personal sport being football, I would like to increase my muscle mass and endurance and my cv endurance, to improve my stamina on the pitch and my tackling strength. Measurable- I will use the fit method, frequency,intensity and time.by doing this I will make my sessions more frequent and increase the intensity by having shorter rest periods...
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...RUNNING HEAD: Fitness 1 Fitness 2 Muscular strength and endurance are very essential parts to the body’s ability to move. Muscular strength is the amount of force a person can put out or the amount of weight they can lift. Muscular endurance is how many times you can move that weight without getting exhausted. Through muscle training it can increase muscle mass and the cross-sectional area which is also known as hypertrophy. Aerobic training is nonstop exercising such as running, swimming, as we as circuit training. These exercises are designed to improve the effectiveness of the cardiorespiratory system to deliver oxygen to working muscles. Aerobic training involves the larger muscle groups to combine with the cardiorespiratory system to supply an innovative volume of oxygen to the working muscles to recover performance. Anaerobic training is high intensity and short amount of time of exercise. There are frequent rushes over short distances at high force and are designed to increase the two energy pathways as the major supply of energy and is aimed to rise acceptance to lactic acid. The tests that I used were the push up test and the YMCA half sit up test. For the push up test I gave myself enough room and I had my wife set a timer. I got down on the ground my hands apart as far as my shoulder width, and I had my toes on the ground. My back, hips, and arms were straight. I then went down and came back up and I repeated this. I then did the YMCA...
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...Circuit Training Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective. Planning Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups. The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery. A set of 25 Circuit Training Cards has been kindly created...
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