4.1.1

Principles & Circuit Training

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The Principles of Training

The main principles of training are as follows:

Specificity

Specificity

  • Specificity is the training that should match the specific needs of the performer.
  • A marathon runner should make sure that they specifically train their cardiovascular endurance (aerobic training). It would be a waste of time to carry out a weight training programme (anaerobic plan).
Progression

Progression

  • Progression means making training gradually more difficult to let the body adapt.
  • For instance, a weightlifter could increase the weight they are lifting by a small amount each week (2.5kg) and not by large amounts (10kg) to see improvements
  • If training is not progressive (developing) and a performer overloads their sessions too quickly, they could become injured.
Overload

Overload

  • To overload training, a performer must change the following (FITT):
    • Frequency.
    • Intensity.
    • Time.
    • Type.
Reversibility

Reversibility

  • The principle of reversibility says that if a person stops or decreases their training, their fitness level is likely to drop.
  • Strength and cardiovascular endurance (ability to keep going) will be lost very quickly if a performer stops training.
  • If a shot putter stopped training, they would lose power as they are not keeping up fitness.

Circuit Training

Circuit training is a changeable method of training that can meet the needs of many different parts of fitness.

Different stations

Different stations

  • In circuit training, a performer works at lots of different stations. The performer would do a different activity at each station.
  • A performer should think about:
    • The space and equipment that they have.
    • The parts of fitness that they need to improve.
    • The work:rest ratio (how long you want to work for and how long you want the rest periods to be).
Circuit training for rugby

Circuit training for rugby

  • For example, a trainer can change a circuit training session to meet the demands of a rugby player by focusing on speed, power and strength.
Advantages of circuit training

Advantages of circuit training

  • You can change the circuit to match the ability, age or fitness level of the performer (e.g. by including more difficult or simple exercises).
  • You can focus on different things with different circuits. For example, you can change a circuit to focus on muscular endurance by including exercises that repeat muscular actions over and over again.
  • Progressive overload is easy to include because it can be as simple as changing the work:rest ratio (balances amount of work done and amount of rest taken).
Disadvantages of circuit training

Disadvantages of circuit training

  • You need a spacious (roomy) area to set up lots of different circuit stations.
  • You may need specialist equipment to make different types of circuit suitable.
  • At the start, it’s difficult for the performer to have an appropriate work:rest ratio.
Jump to other topics
1

Applied Anatomy & Physiology

1.1

The Musculoskeletal System

1.1.1Musculoskeletal Structure1.1.2Structure of the Skeleton1.1.3Functions of the Skeleton1.1.4Joints1.1.5Joints 21.1.6Antagonistic Muscle Movement1.1.7End of Topic Test - The Musculoskeletal System1.1.8Exam-Style Questions - Musculoskeletal System1.1.9Diagnostic Misconceptions - Contractions
1.2

The Cardio-Respiratory System

1.2.1Pathway of Air1.2.2Blood Vessels1.2.3Blood Vessels 21.2.4Structure of the Heart1.2.5Cardiac Cycle1.2.6Measures of Heart Performance1.2.7The Mechanics of Breathing1.2.8The Mechanics of Breathing 21.2.9The Lungs1.2.10End of Topic Test - The Cardio-Respiratory System1.2.11Exam-Style Questions - Cardio-Respiratory System1.2.12Diagnostic Misconceptions - Pathway of Blood1.2.13Diagnostic Misconceptions - Cardiac Output
1.3

Anaerobic & Aerobic Exercise

1.3.1Aerobic & Anaerobic Respiration1.3.2Recovering After Exercise1.3.3Treatments for Recovery1.3.4Diagnostic Misconceptions - Aerobic vs Anaerobic
1.4

Short-Term Effects of Exercise

1.4.1Short-Term Effects of Exercise1.4.2Long-Term Effects of Exercise
2

Movement Analysis

2.1

Lever Systems

2.1.1Lever Systems2.1.2Mechanical Advantage2.1.3Basic Sporting Movements2.1.4Basic Sporting Movements 22.1.5Diagnostic Misconceptions - Types of Lever Systems
2.2

Planes & Axes of Movement

2.2.1Planes & Axes of Movement2.2.2End of Topic Test - Movement Analysis2.2.3Exam-Style Questions - Movement2.2.4Diagnostic Misconceptions - Planes vs Axes
3

Physical Training

3.1

Health & Fitness

3.1.1Health & Fitness
3.2

The Components of Fitness

3.2.1The Components of Fitness3.2.2Sports & Fitness3.2.3Fitness Testing3.2.4Measuring Agility & Balance3.2.5Measuring Cardiovascular & Coordination3.2.6Measuring Endurance & Power3.2.7Measuring Reaction Time & Strength3.2.8Measuring Strength, Speed & Flexibility3.2.9End of Topic Test - The Components of Fitness3.2.10Exam-Style Questions - Fitness Tests
4

The Principles of Training

4.1

Principles of Training

4.1.1Principles & Circuit Training4.1.2Continuous & Fartlek Training4.1.3Plyometric & Static Training4.1.4Weight & Interval Training4.1.5Diagnostic Misconceptions - Types of Training
4.2

Optimising Training

4.2.1Optimising Training4.2.2Altitude & Seasonal Training4.2.3Warming Up4.2.4Cooling Down4.2.5End of Topic Test - Principles & Optimisation4.2.6Exam-Style Questions - Sport-Specific Fitness
5

Using Data

5.1

Types of Data

5.1.1Quantitative Data5.1.2Qualitative Data
5.2

Data Presentation & Analysis

5.2.1Data Presentation & Analysis
6

Sports Psychology

6.1

Skills

6.1.1Skills6.1.2Skills 26.1.3Goals & Targets6.1.4Skills HyperLearning
6.2

Feedback & Preparation

6.2.1Information Processing6.2.2Guidance6.2.3Guidance 26.2.4Feedback6.2.5Mental Preparation6.2.6Controlling & Optimising Arousal6.2.7Exam-Style Questions - Skills & Guidance
6.3

Personality & Behaviour

6.3.1Aggression6.3.2Motivation6.3.3Personality Types6.3.4End of Topic Test - Sports Psychology6.3.5Exam-Style Questions - Aggression & Motivation6.3.6Diagnostic Misconceptions - Aggression
7

Socio-cultural Influences

7.1

Engagement Patterns of Different Social Groups

7.1.1Engagement - Gender7.1.2Engagement - Ethnicity7.1.3Engagement - Age & Family7.1.4Engagement - Disability
7.2

Commercialisation

7.2.1Media7.2.2Commercialisation7.2.3Commercialisation 27.2.4Sponsorship7.2.5Arguments for Sponsorship7.2.6Impact of Sponsorship7.2.7End of Topic Test - Engagement & Commercialisation7.2.8Exam-Style Questions - Commercialisation & Conduct
7.3

Ethical & Socio-cultural Issues

7.3.1Impact of Technology on Performers7.3.2Impact of Technology on Performers 27.3.3Impact of Technology on Sport7.3.4Impact of Technology on Sport 27.3.5Sporting Conduct & Banned Substances7.3.6Blood Doping7.3.7Drug Restrictions7.3.8Drug Restrictions 27.3.9Spectator Behaviour7.3.10End of Topic Test - Ethical Issues7.3.11Exam-Style Questions - Performance Enhancing Drugs7.3.12Diagnostic Misconceptions - Conduct in Sport
8

Health & Fitness

8.1

Overview of Health

8.1.1Well-Being & Fitness8.1.2Types of Health
8.2

Sedentary Lifestyles

8.2.1Sedentary Lifestyle8.2.2Obesity & Performance8.2.3Somatotypes8.2.4Diagnostic Misconceptions - Somatypes
8.3

Nutrition & Hydration

8.3.1Nutrition8.3.2Nutrition 28.3.3Hydration8.3.4End of Topic Test - Health & Fitness8.3.5Exam-Style Questions - Nutrition & Hydration

Practice questions on Principles & Circuit Training

Can you answer these? Test yourself with free interactive practice on Seneca — used by over 10 million students.

  1. 1
    The key principles of training are:True / false
  2. 2
    Which of the following definitions matches the training principle of specificity?Multiple choice
  3. 3
    When planning circuit training, you need to consider:Fill in the list
  4. 4
    Which of these is not a characteristic of the performer that should affect circuit design?Multiple choice
  5. 5
    Advantages of circuit training:True / false
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Exam-Style Questions - Fitness Tests

Continuous & Fartlek Training