latihan litar3

MAKTAB PERGURUAN KUALA TERENGGANU BATU RAKIT

LATIHAN LITAR( Circuit Training)

PENSYARAH : TN. HJ. ABU ZARIN BIN ABU BAKAR

KUMPULAN: PKPG PJK 05/06

NAMA AHLI : 1) LOK PHENG PHENG (K)

2) MUHAMMAD ASHRAF BIN ISHAK

3) MAZWAN BIN ABD MANSOR

4) MOHD AFFANDI BIN ABD RAHMAN

5) RUSLIADI BIN ROSLI

1.0 Pengenalan

Latihan litar merupakan latihan kecergasan am berasaskan prinsip-prinsip fisiologikal. Latihan ini berkesan membangunkan motivasi

kendiri,menambahkan daya kekuatan,daya tahan otot,kecergasan otot dan

kardiovaskular kerana ia mengakibatkan permintaan berterusan terhadap

jantung dan paru-paru dalam jangka masa yang lama. Matlamat latihan ini

adalah untuk pelaku melakukan aktiviti litar seberapa cepat mungkin.

Menurut Anthony A.Annarino,latihan litar ialah satu kaedah suaian fizikal

( conditioning) di mana prinsip lebihan bebanan diamalkan kepada otot dan

sistem respirasi dalam tempoh masa yang terhad. Mengikut Sorani(1976) dalam Buku Sumber Kecergasan Fizikal,Latihan Litar adalah satu kaedah latihan kecergasan yang bertujuan untuk menambahkan kekuatan dan daya tahan otot serta daya tahan kardiovaskular. Latihan litar merupakan beberapa aktiviti senaman yang dipilih,diatur dan dinomborkan di tempat tertentu.Setiap tempat yang dinomborkan dipanggil stesen. Ini bertujuan untuk memudahkan pelaku bergerak dari satu stesen

ke stesen.Kemajuan dapat dilihat melalui kurangnya masa lakuan.Untuk

membina kecergasan fizikal, latihan litar hendaklah dijalankan mengikut

keperluan sesuatu aktiviti dan permainan.

2.0 Sejarah Latihan Litar

Secara ringkas, Latihan Litar buat pertama kalinya telah diperkenalkan

di Universiti Leeds, England, dalam tahun 1953.Ia telah diperkenalkan oleh

R.E.Morgan dan G.T.Adamson.Latihan Litar ini telah diterima dan mendapat

sambutan yang baik kerana keberkesanannya.

Latihan Litar boleh juga disebut sebagai latihan yang melibatkan satu

bilangan kegiatan jasmani yang disusun dalam satu urutan tertentu di mana ia

dilakukan secara konsekutif mengikut aturan yang bernombor.

Mengikut R.E.Morgan dan G.T.Adamson,mereka telah menyenaraikan tiga

ciri utama latihan litar, iaitu:

1) Ia bertujuan untuk membina kecergasan otot dan daya tahan

kardiovaskular.

2). Latihan Litar ini menggunakan prinsip progressive overload.

3). Untuk membolehkan ramai atlit melibatkan diri secara serentak dalam

latihan,bilangan ulangan aktiviti ditetapkan dan mereka menilai kemajuan

dalam masa lakuan.

3.0 Definisi Kecergasan

Kecergasan merupakan satu kaedah di mana seseorang itu mempunyai keupayaan untuk melakukan kerja hariannya atau sesuatu aktiviti tanpa keleseuan dengan penggunaan tenaga yang minima.Begitu juga dengan penggunaan tenaga lebiahan untuk digunakan di masa berpanjangan dan ketika dalam keadaan kecemasan. Kecergasan didefinisikan sebagai kebolehan seseorang untuk menyaingi kehidupan yang seimbang dan lengkapnya. Kecergasan secara keseluruhannya melibatkan kecergasan sosial,kecergasan psikologi dan kecergasan fisiologi.Persekitaran, keturunan dan cara hidup seseorang akan mempengaruhi tahap kecergasan.

Kecergasan merangkumi aspek-aspek fizikal, mental, emosi, social dan kerohanian.Peningkatan kecergasan sangatlah perlu bagi seseorang oleh sebab kesihatan yang tinggi dapat menghindarkan sebarang kecatatan fizikal serta penyakit yang mungkin mambahayakan diri.

Kecergasan boleh dibahagikan kepada

i. kecergasan dari segi aspek kesihatan

ii. kecergasan dari aspek perlakuan motor.

i. Kecergasan yang berlandaskan kepada kesihatan

Komponen-komponen yang terlibat di dalam kecergasan aspek kesihatan ini adalah seperti berikut:

a) Daya tahan kardiovaskular

Komponen yang terpenting dalam profail fisiologi manusia.Ia merupakan bentuk daya tahan otot khas tertinggi yang melibatkan terutamanya jantung,saluran darah dan paru-paru.Keupayaan system pernafasan dan system pengaliran darah membekalkan sel-sel dan organ-organ di dalam badan dengan oksigen yang diperlukan bagi melakukan kerja untuk jangka masa yang panjang.Ia melibatkan daya tahan aerobic dan anaerobic.Kecergasan kardiovaskular bergantung kepada kombinasi efisyensi saluran darah, jantung dan paru-paru.Aktiviti yang berat memerlukan keupayaan jantung dan paru-paru yang efisyen sebab situasi seperti ini memerlukan tenaga yang banyak dan hanya pengaliran darah yang kaya dengan oksigen membolehkan otot-tot menjalankan aktiviti tersebut.Peningkatan kecergasan kardiovaskular boleh menurunkan nadi rehat serta menjadikan jantung lebih sihat. Hasil daripada ini,peredaran darah menjadi lebih efisyen serta peningkatan kebolhan paru-paru ke kapasiti penggunaannya yang optima diteruskan dan oksigen boleh dibekalkan ke otot-otot untuk mengelakkan keletihan dan kelesuan.

b) Kekuatan otot.

Kebolehan sesuatu otot atau kumpulan otot-otot mengatasi rintangan bagi menghasikan daya. Ini dapat membantu seseorang individu melakukan segala pergerakan dengan efisyen dan mudah.Bila otot bertambah kuat,maka kerja-kerja biasa menjadi ringan dan individu dapat bekerja lama kerana anggota badan lambat lesu.

c) Daya tahan otot

Kebolehan sesuatu otot atau kumpulan otot-otot menghasilkan daya berulang-ulang bagi sesuatu jangka masa tertentu atau otot-otot menguncup untuk suatu masa yang lama.

d) Kelembutan ( Flexibiliti)

Keupayaan sesuatu sendi atau sendi-sendi untuk membenarkan pergerakan berlaku dengan licin tanpamenghadapi sebarang rintangan.Hasil pergerakan biasanya ditentukan oleh panjangnya otot-otot, ligament,tendon dan struktur sendi-sendi seseorang itu. Kemampuan sendi-sendi tubuh badan bergerak melalui jarak yang sejauh mungkin.

Kelonggaran sendi dan kerenggangan otot membolehkan bergerak dengan licin tanpa sebarang rintangan.Keadaan begini dapat mengelakkan kecederaan ke atas otot-otot ketika individu itu melakukan gerakan yang kompleks atau satu pekerjaan yang sukar hendak dilakukan dalam keadaan kecemasan.

e) Komposisi badan

Lemak adalah salah satu komponen struktur yang asas pada badan.Komposisi badan menekankan peratus kandungan lemak dalam badan berbanding dengan berat yang terdiri daripada tulang dan otot-otot badan. Berat badan yang lebih tidak merbahaya kalau yang kelebihan itu adalah otot.Peratusan lemak dalam badan merupakan petunjuk bagi kesihatan individu.

Peratusan lemak dalam badan akan menentukan berat badan seseorang itu. Berat badan yang lebih tidaklah begitu bahaya kepada kesihatan sekiranya kelebihan itu adalah dibahagian otot.Tetapi sekiranya peratusan berat badan itu dari kumpulan lemak,maka keadaan ini tidak sihat dan kemungkinan akan menimbulkan berbagai masalah kesihatan pula.Kebolehan mengurangkan peratusan lemak yang tidakperlu oleh badan harus dijadikan satu amalan yang berterusan.Hanya melalui aktiviti fizikal dan dibantu dengan makanan yang seimbang dapat mengatasi masalah bertambahnya lemak dalam tubuh badan.

ii. Kecergasan yang berlandaskan kepada perlakuan motorKomponen-komponen kecergasan dalam aspek perlakuan motor terdiri daripada :

a) Koordinasi

Keberkesanan dan keseragaman yang cekap dalam pergerakan tubuh-tubuh seseorang individu. Ianya melibatkan penyelarasan pergerakan kesemua anggota-anggota badan.

b) Imbangan

Imbangan ialah kebolehan untuk mengekalkan kseimbangan apabila pusat gravity seseorang dan dasar (tapak) menyokongnya diubahkan.Kebolehan mengekalkan kedudukan badan dalam keadaan teguh semasa melakukan pergerakan atau dalam keadaan diam.

c) Kuasa

Kuasa adalah kombinasi kekuatan otot dan kelajuan. Ianya adalah kebolehan individu melakukan sesuatu pergerakan pantas yang kuat dalam jangka masa yang singkat dengan kecekapan yang tinggi.Ia adalah hasil kuncupan otot yang kuat dalam jangka masa yang singkat ianya merupakan gabungan antara kekuatan otot dan kepantasan kuncupan otot.

d) Ketangkasan

Ialah kebolehan seseorang melakukan pergerakan-pergerakan berturutan ke sesuatu arah yang berbeze seberapa cekap dan pantas yang boleh. Kebolehan menukar kedudukan di ruang tertentu secara kemas dan mudah.

e) Masa tindak balas

Masa tindak balas adalah satu jangka masa yang diambil untuk bergerak bertindak slepas menerima rangsangan untuk berbuat demikian.Masa tindak balas selalunya dikaitkan dengan factor ketangkasan.Kebolehan dankeupayaan seseorang itu bertindak dengan secepat mungkin dapat membantunya dalam situasi permainan dandalam masa kecemasan dari segi mnyelamatkan diri.

f) Kelajuan

Kebolehan individu melakukan pergerakan berturut-turut dengan pantas dalam masa yang singkat mengikut suatu arah. Kelajuan individu berkait rapat dengan masa tindak balas dan masa bergerak.Kelajuan ditentukan hasil jarak langkah dan kekerapan melangkah.

4.0 Prinsip-prinsip Asas Latihan Litar

1) Khusus untuk tahap kecergasan individu.

2) Aktiviti yang dijalakan hendaklah sesuai dengan objektif dan matlamat latihan.

3) Kaedah dan teknik yang betul dalam melaksanakan setiap aktiviti harus diselaraskan.

4) Aktiviti harus melibatkan semua bahagian badan dan ia disusun supaya aktiviti pada bahagian yang sama tidak dilakukan secara berterusan.

5) Peserta harus menghabiskan latihan dalam masa atau ulangan yang ditentukan.

6) Menggunakan prinsip progressive overload atau penambahan bebanan secara beransur-ansur.

5.0 Peraturan Semasa Latihan Litar1) Peserta perlu memanaskan badan sekurang-kurangnya 10 hingga

15 minit .

2) Peserta dalam keadaan berpasangan ,bersedia dan setiap pasangan bermula dari stesen yang berlainan.

3) Bagi setiap aktiviti cara perlakuannya mesti didemonstrasikan terlebih dahulu semasa taklimat atau penerangan.

4) Peserta melakukan latihan litar untuk setiap stesen secara pusingan jam.

5) Aktiviti yang dibuat bukanlah pertandingan. Ini hanya latihan untuk teknik melakukan aktiviti sahaja.

6) Kadar denyutan nadi hendaklah diambil selepas aktiviti untuk setiap stesen.

7) Setiap pasangan, seorang akan bertindak sebagai pencatat masa/skor dalam tempoh ulangan yang ditentukan.

8) Setelah seseorang peserta menamatkan semua aktiviti yang dibuat secara maksimum, maka peserta bolehlah mendapat dosnya bagi setiap aktiviti iaitu 50% daripada keupayaan maksimum.

Contoh: Dalam tempoh satu minit peserta A dapat melakukan bangun tubi sebanyak 30 kali, oleh itu dos latihannya bagi 50% ialah 15 kali.

9) Setelah memperolehi dos latihan, peserta hendaklah melakukan litarnya sebanyak tiga pusingan tanpa rehat untuk tujuan mencari masa dasar.

10) Berdasarkan masa dasar yang diperolehi peserta, akan dapat menetapkan masa sasaran iaitu 2/3 dari masa dasar atau berdasarkan peratus dari masa dasar.

11) Mencari dos maksimum yang baru, menurut Benjamin Ricci, dalam petikan Fauzee H.A ( 1989), tambahan beban boleh dibuat dengan tiga cara iaitu;

i) Menambahkan bilangan aktiviti ( stesen) dalam setiap set.

ii) Mengurangkan masa sasaran.

iii) Mencari dos maksimum yang baru mengikut keadaan awal, mencari dos latihan dan masa sasaran.

12) Selepas tamat, peserta-peserta atau pelaku Latihan Litar hendaklah melakukan aktiviti-aktiviti menyejukkan badan.

Lampiran: Borang Latihan Litar

Nama:

Umur:

Jantina:

Kumpulan:

Tarikh:

Bil.Jenis SenamanPercubaan 1Percubaan 2

1.

Lari ulang alik

2.

Tekan tubi

3.

Naik turun bangku

4.

Bangkit tubi

5. Burpee

6. Lengkungan belakang

Atau back arch

7. Lompat lutut ke dada

8. Angkat kaki

Bibliografi

Anderson B.,Stretching,Pelham Books,London,1981.

B.Sarjit Singh dan sheikh Kamarudin (1987) Buku sumber

kecergasan fizikal Persatuan Pendidikan Jasmani

Malaysia,edisi III.

Corbin C.B.,Lindsey,R,Concepts Of Physioal Fitness With

Laboratories,Wm C. Brown Publishers, Dubuque,Iowa,1985.

Fox E. L.,Sport Physiology, Sounders College Publishing,1983.

Vasudavan T.Arasoo ( 1985) Pengajaran pendidikan jasmani untuk

sekolah-sekolah menengah dan tinggi,siri pendidikan fajar

bakti,Petaling Jaya.

Sport fitness advisor,http:// www. Sport-fitness-advisor.com/circuit-

training-workout.html.

LAMPIRAN LATIHAN LITARCIRCUIT TRAINING EXERCISE

Circuit training is a comparatively new addition in the field of Physical Training, making its appearance in the mid 1950's, with new varieties, such as Boxercise and Body Pump, coming on the scene each year.

The aim of Circuit Training is a progressive development of the muscular respiratory systems. (Circuit Training Exercise achieves all round fitness).

Throughout this type of training participants are treated as individuals and not a mass, pushing themselves to their own limits with minimum direction from the instructor.

It must be stressed that if the effects on the cardiovascular systems of the body are to be improved, then it will require considerable application in both its administration and its execution, with correct exercise performance throughout.

Circuit training improves all round physical fitness, as opposed to fitness for a specific sport. A sportsman training for his activity therefore would be foolish to depend entirely on circuit training. However, skill related circuits can easily be implemented into your sessions.

It must be recognized that only through work (assuming adequate rest and nutrition are taken) can a muscular and respiratory system be improved on. Endurance training for which circuit training is a firm base to work from, must be regular and sustained over a long period.

Starting at a low level, appertaining from the standard of the class or individual, intensity should be gradually increased, with a progressive load being placed on the cardiovascular system.

KEY POINTS WHEN PLANNING A CIRCUIT

1. Their standard of fitness, especially whilst performing your warm-up. 2. Numbers of men/women that you are going to take. (Make sure you have enough circuits). 3. What do you require the circuit for, the aims of those taking part. 4. Amount of time available, normally 45 - 60 minutes. 5. Space and equipment that is available. 6. Motivational music, and suitable sound system. 7. Clear easy to follow circuit cards.

YOUR AIM

Keep your aim within sight, if this is done the introduction of skill related exercises (on all other than skills' circuits) should be avoided since the practice of skills means the slowing down of work tempo.

Exercises must be selected and arranged so that all factors of fitness and the overload principle are considered. Circuit training is unlike weight training, where the weight trainer works at a maximum weight level with the weight that they can successfully handle for a definite number of repetitions, and then has a period of rest, before making their second attempt at the exercise. The principle of circuit training is that the exerciser works at sub-maximum level over a period of time with either no rest, or minimal rest between exercises.

EXERCISE SUITABILITY

As already pointed out, the whole musculature of the body should be exercised and no one muscle group be exercised consecutively, and throughout the circuit the exercises should be varied enough to cover the full range of movement for that particular group. However, remembering the overload principle, and keeping your aim firmly in your mind as to the number of repetitions and whether they are to determine strength, power, or endurance is up to you, the designer of the circuit.

CIRCUIT LAYOUT

In general the circuit must follow in a logical sequence with an easy to follow plan, this becomes more apparent especially when the circuit becomes more complicated in its make-up. Careful planning and preparation, knowing in advance the limitations on time, class size, equipment available will all help in your setting up of the circuit. The controlling factor of the circuit also needs time spent on it in the planning stage. This can be done in a number of ways such as:

1. Instructor with whistle, stops and starts exercise for prescribed number of seconds. 2. A specific sprint length, i.e. (30 meter sprint) repeated 10 times, then change. Make sure that there will always be somebody sprinting, otherwise use your stop watch.

CONDUCTING A CIRCUIT

The success of a circuit will depend on the Instructors personality and the classes ability. Correct performance of exercises must be insisted on, if cheating methods are allowed the benefits gained will be reduced considerably. Safety for the performer, and equipment must always be considered when devising a circuit/exercises, especially when improvising and where unusual apparatus is being used. Check all equipment prior to beginning, i.e. step boxes are firm, weights are secure.

FUNDAMENTALS

FOR BEGINNERS CIRCUIT

a. Thorough warm up, and stretch, possible teach and demonstrate exercises. b. All exercises to be controlled by the class instructor. c. Ensure that the amount of time taken doing each exercise can be handled by the weakest member, ask and keep an eye on all new participants. d. If necessary have a slight pause between each exercise, and if doing two or more sets, have a brief water break between each circuit set. e. Good clear exercises suitable for beginners, i.e. box press-ups rather than full press-ups. f. Thorough cool down and stretch, taking the pulse down gradually.

ADVANCED CIRCUIT

Advanced circuits will work in the same format as a beginner's circuit, however the following should be noted.

1. Harder exercises should also if possible have an easier version, for those persons that are not too fit. 2. Aim to spend at least 40 minutes of an hour long class working out. 3. Rest periods between exercise's or sets should be either minimal or zero. 4. Motivate, encourage the class more, whilst keeping an eye on their technique and heart rates.

VARIATIONS OF CIRCUITSDuplication Persons are paired off with a partner of similar capabilities and motivation. The apparatus to be worked on is also duplicated. Each person competes simultaneously against the other in the number of repetitions attained in the preset time. Most common lay out.

Triplication Apparatus laid in triplicate - hard/moderate/easy. Participants follow circuit round selecting own intensity of work. Suitable if class is of a varied fitness level.

Split Circuit Person moves along line of apparatus performing predetermined repetitions on each selected apparatus in personal preferential order no rest allowed. For example 15 reps on each exercise, then move on to the next exercise. Second time around reps may change.

Triangles - Squares Two or three triangles and/or squares of exercises within one circuit. Triangles or squares can be made up of exercises for one muscle group or as for the normal order in circuit training. E.g. 3 or 4 different abdominal exercises, then 3 or 4 shoulder exercises. Tough circuit.

Chalking Circuit Person chalk upon maximum repetitions completed. Minimum and maximum are recorded by the exercise - the following persons try to beat the maximum. Good for team format, make sure that all exercises are performed correctly and safely.

Roaring Circuit This is when a predetermined number of exercises are set with a minimum number of repetitions allowed to be completed at one time i.e.. 150 sit ups (predetermined number) must be completed in repetitions of 30 minimum. This is then worked through the whole range of exercises, personal selection of which exercise follows and there is no rest.

Repeat Circuit This is when some type of exercise is completed between each exercise. A simple example is to perform 10 press-ups between each exercise. This method will exercise your given target area well, however make sure you don't place the exercise used within the circuit. It is also wise to change the exercise as soon as people are finding it too difficult to perform correctly.

Overtaking Circuit training persons start off at intervals and try to overtake the person in front - techniques must be correct. Always have a minimum of two sets of equipment laid out. An excellent addition to this, is to get the group to run completely around the circuit stations, then on to the next exercise. Make sure that if you do this method, your group are fit, and there is sufficient space to run around.

Team Circuit One team performs, the others rest - time or reps tried to be bettered, or set teams in lines all work together. Move on to next exercises when the whole team has finished. (Teams must be of similar ability). Good for motivating and bonding teams.

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www.netfit.co.ukPowerful Circuit Training ProgramsStrength Endurance

A well-designed circuit training program is one of the most efficient training modes to improve sport-specific strength and endurance.

When are professional athletes most likely to use a circuit training program?

More often than you think...

During the 0ff-season or transition phase, it's critical that you avoid doing nothing - especially if you've worked hard to build up your strength and conditioning levels over the previous season.

Remember, maintaining 50-60% of your peak fitness level takes less effort than starting from scratch.

And if you do nothing for just 5-6 weeks you will be starting from scratch.

Off course rest and recuperation are equally as important, and the right circuit training program can provide an ideal balance between the two.

Nearly every sport, by its very nature, unbalances the body's posture and musculature. The right side becomes stronger than the left for example.

Certain muscles groups become over developed while smaller, stabilizing muscles are neglected.

Every athlete, at every level of competition will benefit by taking the time to rebalance their body during the off-season period. And what better way to build low-intensity, functional exercises into your week than through a couple of well-designed circuits?

In-season training also lends itself well to a circuit training program...

During this period the emphasis for many sports is to maintain power and strength endurance rather than maximal strength.

Few sports (aside from the likes of weight lifting) place demands on absolute strength during competition.

Sports such as boxing, martial arts, racket sports, soccer, rowing, cycling, swimming, volleyball and the like, demand high levels of muscular endurance.

Circuit training programs can be used to convert maximal strength into sport-specific strength endurance.

One of the biggest mistakes keen amateur athletes make is to strength train exclusively with weights. If all you lift is the typical 3 sets of 8-12 repetitions all year round, you are doing yourself and your game a great disservice. More on that in a furture article.

Below are 2 sample circuit training programs - one for functional strength and one for strength endurance.

As ever, Warm up thoroughly before each session with 5-10 mins of light aerobic exercise and stretches to all the major muscle groups. And please...

Be sure to read the disclaimer before starting a circuit training program.

CIRCUIT TRAINING PROGRAM #1Functional StrengthThis circuit is ideal for off-season training. Intensity should be low with prolonged rest periods bewteen circuits. Bear in mind this phase of the season is about rest and recovery. Perform this routine 2 days per week with at least 24 hours between. You could do 20-30 minutes of aerobic exercise - swimming, cycling, cross-trainer or running following the circuit.

Reps: 15-20

Rest between exercises: 30 sec

Rest between circuits: 2min

# of Circuits: 2-3

Lower Abs In and Out1. Sit in a seated position and place a stability ball between your legs. 2. Straighten your legs and then bring your knees to your chest and lift the ball off the floor.3. Return to the starting position.

Overhead Squat1. Grasp kettleball/dumbbell and hold it over your head.2. Start position: Stand with feet slightly wider than hip width apart. Knees should be slightly bent.3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to sit back so that knees stay over the feet.4. Once thighs are parallel to floor, return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.6. Change arms every set.

V-Ups1. Start position: Lie back onto floor or bench with knees straight, both hands extended behind your head holding a medicine ball. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest.2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise legs up toward ceiling. 3. Return to start position.

Stability Ball Press Ups1. Lie face down with chest on flexaball.2. Take your hands and walk forward allowing the flexaball to roll under your body until the top of your feet are supported by the flexaball.3. Start position: Place your hands slightly wider than shoulder width, fingers pointing straight ahead, and aligned at the nipple line. RemoVe one foot and suspend it 4-6 inches aboVe the flexaball.4. Lower your body (legs, hips, trunk, and head) 4-8 inches from the floor.5. Return to the start position by extending at the elbows and pushing the body up.6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. NeVer fully lock out the elbows at the start position and aVoid hyperextension of the low back.

Weight Back Extensions1. Position body face down on apparatus placing hips and ankles on respective pads.2. Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Place a weight plate behind neck and hold with your hands.3. Start position: Back should be parallel to ground with knees slightly bent.4. Lower body until legs and hip are approximately at 90degrees.5. Return to start position.6. To increase resistance, place arms behind head holding weight plate or weighted object across chest.

Straight Arm Trunk Rotation with Kettleballs/Dumbbells1. Start by sitting on a stability ball and holding two kettleballs out to the side. 2. Holding the kettleballs in this posiiton rotate your trunk so that your turn about 90 degrees. 3. Return to the starting position and repeat to the other side. Keep your body upright and abs stay tight.

Walking Lunge With Dumbbells1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.2. Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Rear Deltoid Raises on Stability Ball1. Begin by stabilizing yourself on top the ball using your lower leg.2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor). Lean forward slightly.3. With elbows slightly bent and facing the ceiling, raise DBs to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement. 4. Return to start position. 5. Remember to keep head in a neutral position.

CIRCUIT TRAINING PROGRAM #2Strength EnduranceThis circuit can be used in-season and is much more intense than circuit #1. You get more benefit from a routine like this if you previously developed a good maximal strength base.

Reps: 30sec per station

Rest between exercises:10-20sec

Rest between circuits:90sec

# of Circuits:3

Fast Feet on Box1. Stand behind box and place one foot on top of box, heel close to the closest edge.2. Push off the box and explode vertically to bring the other foot onto the box. 3. Step back down with your feet reversed. 4. Repeat with other leg and continue according to prescribed number of repetitions.

Diamond Pushups1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.2. Place hands in the center of your chest and form a diamond shape with your index fingers and thumbs. Feet should be at hip width with toes on floor.3. Start position: Extend the elbows and raise the body off the floor. 4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.5. Return to the start position by extending at the elbows and pushing the body up. 6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

V-Ups1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3. Return to start position.

Dumbbell Lunge Crossover1. Start position: Stand with feet hip width apart. Grasp DBs and hold out in front of body.2. Step forward 2-3 feet forming a 90 bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.3. Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed.4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

Dumbbell Pullovers1. Lie on your back on a flat bench forming a table top with your body.2. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown.3. Start position: Extend elbows and raise DB even with the eye-line.4. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position.5. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established.

Jumping Jacks1. Start with your legs side by side and your arms by your side.2. In one motion jump and spread your legs out to the side while your arms raise out and up over your head.3. Land in this position and then return to the starting position and repeat.

Alternating Split Squat1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.4. Switch feet in the air so that the back foot lands forward and vice versa.5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

Alternate Supermans1. Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor.2. Raise right arm and left leg 4-8 inches off floor.3. Lower and raise alternate opposite arm and leg.4. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.

Return from this circuit training program page to themain Circuit Training SectionHome Disclaimer Contact About Links

Copyright 2001-2005 Sport Fitness Advisor. All rights reserved

How to Quickly Design Your Own Circuit Training Workout

No doubt you're already aware that a good circuit training workout can be a highly effective and efficient form of training. After all...

It can develop strength, stamina, mobility and core stability simultaneously and for many, the set-up is far more mentally stimulating than most forms of exercise. And it's effectiveness is matched by it's versatility...

Circuit training can be adapted for beginners right through to Olympic athletes. The variations and possibilities are endless. Trouble is, setting up a circuit training workout that best meets your needs can get a little confusing.

But take the time to learn a few basics, and you can quickly put together your own highly efficient circuit training workout (or several of them) based around the facilities available and more importantly, your own objectives.

This article covers all the basics of setting up a good quality circuit training workout - how many exercises, what type of exercise, the amount of rest etc. And to finish you'll find a sample circuit you can easily perform at home with minimal equipment. Better still...

choose from a selection of these circuit training exercises to custom build your own circuit training workout.

The Foundations of AnyGood Circuit Training Workout

Circuit training is simply a series of exercises performed one after the other, consecutively - as opposed to performing 3 sets on one exercise before moving on to the next.

So you could set up a circuit purely for strength and building lean body mass. Or...

Endurance athletes might design a circuit training workout that incorporates a 1500m run followed by some push-ups for example. 'Classical' circuit training as I would call it, makes use of lower weights (like your own body weight) and short bouts of exercise (60 seconds perhaps).

Frequency of CircuitsThe number of circuit training workouts you perform in a week depends on your level of fitness. Beginners might start off at 1 or 2 sessions and build up to 3 or 4. You can perform circuit training daily but it would be a good idea to have 2 or 3 routines to work different muscle groups on different days. You'd also want to avoid training very intensely on consecutive days.

A circuit training workout on Monday/Wednesday/Friday with a steady pace jog/swim cycle on Tuesdays and Thursdays is a good schedule to follow. You even get the weekend to recover (from Friday and Saturday night that is!).

Duration of CircuitsGive yourself 10 minutes to warm up and 10 minutes to cool down. The actual workout should last between 20 and 40 minutes. Stick to the lower end of that scale if you're a beginner and for particularly intense routines. Beyond 40 minutes and you start to get diminished returns.

Number of ExercisesTraditionally, a circuit training workout would consist of 6 to 10 exercise or stations. Anymore than 12 stations and you should consider breaking the routine into separate sessions.

Type of ExercisesAgain in a 'classical' circuit training workout as I call it, stations typically consist of bodyweight exercises such as burpees, squat jumps and shuttle runs, or they incorporate light resistance with dumbbells, body bars, resistance bands etc.

For a selection of good circuit training exercise requiring minimal equipment, click here.

Order of ExercisesDon't overlook this guideline. Split your body into 4 parts (ouch!) - total body/upper body/lower body/core region. Perform exercises that target those parts in that order. Here's an example... Squats to press (total body), then bench dips (upper body), followed by lunges (lower body), followed by back extensions.

Number of CircuitsStart with 1-2 circuits and build up to as many as 5 or 6. Just remember to keep the session within the 40 minute mark.

Rest IntervalsRest between stations or exercises should be minimal (30-60 seconds). Rest between circuits is longer - usually 1-3 minutes.

ProgressionOnce your circuit training workout becomes less taxing (and it will) it's important to increase the workload. You can do this in one of three ways - decrease the amount rest time or increase the resistance/intensity at each station or perform extra circuits. Whichever you choose... choose one only! So don't, for example, decrease rest time AND do an extra circuit in the same session.

Sample Home-Based Circuit Training Workout

You can perform all of these exercises with little or no equipment - at home, in the gym or even in a hotel room.

Warm up: 5-10 mins jogging on spot, start jumps, tuck jumps etc., followed by some dynamic stretching

Time at Station: 60 seconds

Rest between stations: 30 seconds

Number of circuits: 1-3

Rest between circuits: 2-3 minutes

Cool down: 5-10 mins jogging on spot, start jumps, tuck jumps followed by some static stretching

Squat Jumps - Total Body1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.2. Arms should be in the ready position with elbows flexed at approximately 90.3. Lower body where thighs are parallel to ground. Explode vertically and drive arms up.5. Land on both feet and repeat.6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

Push Ups - Upper Body1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.3. Start position: Extend the elbows and raise the body off the floor. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.4. Return to the start position by extending at the elbows and pushing the body up. 5. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Lunges - Lower Body1. Start by standing with your feet shoulder width apart.2. Step forward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat on the opposite leg. 5. If you have then hold a light dumbbell in either hand.

Sit-Up With Twist - Core Region1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. As you come up twist one shoulder towards the opposite knee.3. Return to start position and repeat with the other shoulder. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

8 Count Bodybuilders - Total Body1. Start in a standing position and bend your knees and place your hands on the ground. 2. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. 3. This should be a continuous motion and be fluid.

Bench Dips - Upper Body1. Sit upright on the edge of a sturdy bench and place hands hip width apart, palms down, fingers pointing forward and gripping the edge of the bench. Place heels on another bench with legs out straight in front of you.2. Start position: Slide glutes off bench with elbows slightly bent.3. Lower body by bending at elbows until elbows are at 90 degree angle.4. Return to start position.

One Leg Squat - Lower Body1. Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2. Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.3. Lower body by flexing at the hips and standing leg knee. Upper body can flex forward at the hips slightly (~5) during movement. Be sure to "sit back" so that knees stay over the feet.4. For balance, hold on to a chair by your side. Once thigh is slightly above parallel return to start position. 5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Supermans - Core Region1. Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.2. Raise chest and head off floor keeping feet in contact with floor. To increase resistance, extend arms out in front like superman.3. Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.

Don't forget to click the link below to go to the main circuit training workout section.

There you'll find more circuit training routines and exercises to either implement into your own routine, or spark your imagination into to developing the perfect workout for you.

Return to the main circuit training sectionfor more circuit training workouts and exercises

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If you're a serious Athlete or Trainer, there is a site you must visit. You can have some of the world's top sports coaches design you a program(s) for next to nothing...

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Copyright 2001-2005 Sport Fitness Advisor. All rights reserved

STESEN 1

CARA PENGELOLAAN LATIHAN LITAR

STESEN 6

STESEN 8

STESEN 7

STESEN 5

STESEN 4

STESEN 3

STESEN 2

Lengkungan Badan

(Back Arrch) 60 saat

Perlaksanaan:

~Jejari kedua-dua tangan digenggamkan di belakang kepala atau tengkuk.

~dengan lurus meniarap, badan diangkat ke atas dalam bentuk lengkungan.

~turun semula dan ulang sehingga tamat masa.

Otot yang terlibat :

Extensor of the back dan hips.

Lompat lutut ke dada

( 60 saat )

Perlaksanaan:

~Berdiri dan melompat setempat hingga lutut menyentuh dada.

~Pastikan ketika perlakuan posisi badan tegak.


Extensor museles of the lower back, hips, knee dan ankles.

Angkat Kaki ( 60 saat )

Perlaksanaan:

~Baring lurus.

~Bangunkan badan sambil angkat kaki kanan.

~Baring semula dan bangun sambil angkat kaki kiri pula.

~Ulang sehingga masa tamat.


Extensor muscles of lower back, hips, knee, ankles dan abdominal.

Bangkit Tubi

( 60 saat )

Perlaksanaan:

~Bengkokkan lutut, tangan bersilang di dada.

~Badan dibaringkan dan diangkat sehingga mencecah dahi ke lutut.



Abdominal, hip flexors, anterior neck flexors

Naik turun Bangku

( 60 saat )

Perlaksanaan:

~Letakkan sebelah kaki di atas bangku panjang dan naik ke atas.

~turun dengan kaki yang mula naik .

~perlakuan ini dilakukan berulang-kali sehingga masa tamat.


Gastrocnemus, vastus lateralis, gracilis major

Tekan Tubi

( 60 saat )

Perlaksanaan:

~Sokongan depan, kaki lurus dan badan tegak.

~ Siku dibengkokkan sehingga dada mencecah lantai.

~Ditolak semula seperti asal dan ulang perlakuan ini sehingga masa tamat.


Trisep, anterior,petroralis major

Lari ulang alik 10 meter

( 60 saat )

Perlaksanaan:

~Lari pecut pada jarak skitel penanda sejauh 10 meter.

~Rendahkan badan dan sentuh skitel penanda jarak setiap kali sampai ke tempat itu.


Otot yang terlibat:

Flexor,extensor of the hips, knees dan ankles.

Burpee ( 60 saat )

Perlaksanaan:

~berdiri tegak, tangan disisi, rendahkan badan kepada dekam.

~Letakkan kedua belah tapak tangan mencecah lantai.

~lunjurkan kaki kedua belah ke belakang serentak.

~duduk dekam semula kemudian berdiri tegak.

Ulang sehingga masa tamat.


Extensor of the spine, hips, knee ,ankles,flexor of the these three lower joint, abdominal.

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