USP67X Planning a circuit training session

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1 USP67X Planning a circuit training session Unit reference number: J/507/5625 Level: 2 Guided Learning (GL) hours: 10 Overview This unit is about planning a circuit training programme. Learners will develop the knowledge to collect and analyse information to plan a safe and effective circuit training session to meet the needs of apparently healthy adults. Learning outcomes On completion of this unit, learners will: LO1 Know how to collect and analyse information to plan a safe and effective circuit training session LO2 Be able to plan a safe and effective circuit training session Version 6 1

2 Assessment requirements Learners must complete the assessment requirements related to this unit. Learners must produce a portfolio of evidence which contains assessed evidence covering all the assessment criteria in this unit. 2

3 Unit content LO1 Know how to collect and analyse information to plan a safe and effective circuit training session Recognise the information needed to plan a safe and effective circuit training session: Client information: - General number attending, age range, gender mix, level of fitness, skill level and ability, e.g. experienced, inexperienced, mixed ability, participants with low fitness - Individual needs personal goals, lifestyle factors, barriers to participation, medical history, physical activity history, physical activity preferences, disability or communication needs - Reasons for attending to improve fitness, skill, health, confidence, reduce stress, socialise, have fun - Factors affecting ability to exercise injury, disease, illness, level of fitness, previous experience, psychological reasons, low self-esteem, negative body image, suitability of clothing, lifestyle factors, e.g. time available, money, dependants, children, work patterns - How to collect pre-screening to identify readiness: Verbal, visual, written, including PAR-Q, informed consent - How to analyse: Temporary deferral injury, illness, contra-indications to exercise, suitability of clothing Referral or signpost to GP cardiovascular disease (CVD) risk factors, a positive yes response to Physical Activity Readiness Questionnaire (PAR-Q) Ready to participate no identified illnesses or risk factors (apparently healthy) Environment information: - Environment needed type of environment, e.g. indoors or outdoors and space required for number of participants, activities happening at the same time - Checks space, temperature, floor surface, ventilation, circuit layout, number of stations - How to collect informal check or formal risk assessment report - How to analyse risk assessment severity and likelihood rating Equipment information: - Equipment needed steps, medicine balls, barbells (discs and collars), body bars, dumbbells, medicine balls, skipping ropes, stability equipment, mats - Checks - wear and tear, safe storage, safe use of manual handling techniques, cleanliness of equipment, use of electrical equipment (music system), storage of equipment, sufficient quantity of equipment - How to collect informal check or formal risk assessment report - How to analyse risk assessment severity and likelihood rating Music (if used): - Checks appropriate music for all components of session (warm-up, main circuit, cool down), e.g. music speed (BPM), genre/type, volume, electrical safety 3

4 - Legalities and licences Phonographic Performance Limited (PPL) licence, Performing Rights Society (PRS) licence, music company licences, legal implications of not having a licence Emergency procedures know the organisational procedures that need to be followed, adhere to health and safety legislation, adhere to first aid procedures/legislation, know location of emergency exits and emergency telephones, know evacuation procedures, reporting procedures, risk assessment and reporting, accident report book Analyse information to plan a safe and effective circuit training session: Information to analyse (informal or formal): - Health and safety assessment of client - Health and safety assessment of equipment - Health and safety assessment of environment Example actions if high risks (likelihood and severity) are present: - Referral of clients who have medical conditions or risk factors - Cancellation of session if environment hazards are dangerous, e.g. chemical spillage Example adaptations to session structure and content in response to information analysed as low to moderate risk include: - In a cold environment longer and more dynamic warm up in cold environment, shorter cool down - In a hot environment lower intensity duration main session, longer cool down and stretch - Equipment not available or insufficient equipment for users - source other equipment or select alternative exercise station - Large number of participants source a larger room or modify structure of circuit, e.g. use line or command approach to assist management (travelling movements may affect safety, e.g. bumping, if too many people). In future, arrange for a booking system and arrange an additional session - Beginner client in advanced session modify exercise intensity, e.g. fewer repetitions, less resistance; use a training buddy to offer support during session 4

5 LO2 Be able to plan a safe and effective circuit training session Plan a safe and effective circuit training session: Type of circuit and approach: - Approaches: Time controlled using a stop watch or using completion of a station to keep time, e.g. number of shuttle runs to be complete before group move to next station Repetition based clients select the repetitions they perform on specific stations and the instructor plans a holding move for those who complete early, so that everyone moves on at the same time Command led circuits instructor commands which exercise to perform and when, whole group perform same exercises at same time, can be easier to control group Station controlled use a circuit station to control timing, e.g. perform a specific number of shuttle runs before everyone moves to next station - Layout: Lined approach stations are organised into lines (e.g. 8 lines, 8 stations) and a specific number of clients form the line to perform the exercise. Works effectively for cardiovascular circuit exercises Satellite (square, corners and other variations/shapes) where stations are spread around the edge of the room and a group of clients performs at each station for a set time before they move onto the next station. Can be harder to control and observe, especially if working with large numbers Work, rest and play each station consists of a work exercise (e.g. press ups), a rest exercise (e.g. knee raises or a low intensity cardio exercise) and a play exercise (e.g. any type of game, such as throw and catch a bean bag with partner) - Types: Sport specific selecting exercises and muscle groups used by specific sports, such as: tennis, swimming, football Trim trail circuits using outdoor and parkland stations, e.g. run or walk to get to stations, such as: a chin up bar, dips on bench, log walk and balance Boot camp circuits usually outdoor variation of indoor circuit with military leadership style Water based circuits - Locations: Sports halls Studios Gym-based environment Home Swimming pool Outdoors: parks, woodland, beach Community locations: church halls 5

6 Session objective and the benefits of circuit training - Improve health-related components of fitness: Muscular fitness strength/endurance Cardiovascular fitness Flexibility - Improve skill-related components of fitness: Speed Power Agility Balance Co-ordination Reaction time - Improve health and wellbeing: Reduce risk of chronic health conditions, e.g. cardiovascular disease Assist weight management Improve body composition Improve muscle tone Opportunity for social interaction Assist stress management Improve sleep patterns Higher energy levels Feel-good factor Improved confidence Fun and enjoyment Session structure: - Warm up and stretch - Introduction to stations - Main circuit (build and lower intensity) - Cool down and stretch - Session review Equipment: - Barbells, dumbbells, bands/tubing, ladders, hurdles, medicine balls, steps, stability balls, mats, body bars, music system Circuit card information: - Name of exercise - Diagram or image - Main teaching points - Adaptations, progressions, alternatives Safe and effective exercises: Appropriate to client needs and information gathered Appropriate to environment checks, e.g. temperature, space Warm-up exercise: - Mobility exercises exercises for all joints, working through full range of motion, e.g. shoulder lifts, spine rotations, side bends, leg curls, knee raises, chest press action, elbow curls 6

7 - Pulse raising/muscle warming intensity and impact appropriate to level of fitness and skill level, e.g. marching, walking, squats, lunges, gallops, side steps - Stretching static or dynamic stretching, appropriate to client fitness and skill level Main circuit structure: - Layout of circuit square, rectangular, lined circuit, bow tie, circular, corners - Exercise selection suitability, whole body approach, muscle balance, components of fitness trained, specific exercises, range of exercise types - Number of exercises - Exercise order - Timing of stations repetition controlled, stop watch controlled, station controlled - Work/rest ratios, active recovery, e.g. cardiovascular exercise between muscular exercises - Progressions, regressions, or alternatives for all exercise and stations - Number of complete circuits to be performed Muscular exercises for main circuit: - Selection appropriate to client fitness and skill level - Body weight, free weight, fixed equipment, stability equipment, portable equipment - Muscle group exercises: Back back extensions, seated row, upright row, bent over row, shrugs, prone flyes, bent arm pullover Arms bicep curl, tricep dips, tricep extensions, tricep kickbacks, tricep dips Legs dumbbell lunge, barbell squat, dead lift, calf raise, bent over row, single arm row Shoulders shoulder press, DB lateral raise, DB front raise, upright row Chest chest press, dumbbell flies, press ups, bent arm pullover Abdominals sit-ups, crunches, twisting sit-ups, plank, reverse curls, side bends Cardiovascular (CV) exercises for main circuit with exercises to build intensity at start of CV component and lower intensity at end of CV component: - Shuttle runs or walks - Jogging, sprinting or marching on the spot - Jumping jacks or half jacks - Spotty dogs or back lunges - Tuck jumps or knee raises - Squat thrusts/burpees or back lunges - Squats or squat jumps - Lunges or alternate leg squat jumps - Leg curls/hopscotch - Step-ups or easy walks/box stepping 7

8 Other exercises (skill related): - Ladder drills, hurdle drills - Medicine ball exercises - Band exercises - Exercises using steps - Stability ball exercises - Plyometrics Cool down exercises: - Pulse lower as appropriate to reduce intensity after main circuit - Static or range of motion/dynamic maintenance stretches for all muscles used - Static developmental stretches to improve flexibility Progressive planning considerations: - Application of principles and variables of fitness: Frequency Intensity (repetitions, range of motion, resistance, rate, target heart rate, impact, use of incline, decline of flat) Time/duration Type: Component of fitness trained and specific types of exercise for each component Overload, specificity, progression, adaptation, adherence The qualities a circuit training instructor: - Friendly and approachable - Encouraging and motivating - Positive - Empathetic and sensitive to others - Knowledgeable Anatomy and physiology Principles of exercise, fitness and health - Non-judgemental - Humorous - Adaptable - Patient - Professional 8

9 Assessment criteria In order to pass this unit, learners must achieve all pass criteria. The pass criteria relate to the proficient demonstration of skills and knowledge. Learning outcome The learner must: LO1 Know how to collect and analyse information to plan a safe and effective circuit training session Assessment Criteria The learner can: P1 Recognise the information needed to plan a safe and effective circuit training session P2 Analyse information to plan a safe and effective circuit training session LO2 Be able to plan a safe and effective circuit training session P3 Plan a safe and effective circuit training session 9

10 Assessment guidance Assessors must use the amplified assessment guidance in this section to judge whether assessment criteria have been achieved. P1 Recognise the information needed to plan a safe and effective circuit training session Learners must demonstrate awareness of the information that must be collected in order to plan a safe and effective circuit training session. Learners must detail the information that needs to be collected from clients, e.g. health screening and exercise/activity experience. Learners must also detail the information that needs to be collected in relation to the environment, e.g. temperature, space and ventilation, and the equipment used, e.g. type of equipment needed and quantity for number of clients attending, moving and handling equipment before, during and after the circuit, stacking and storage of equipment before, during and after the circuit. Learners must know how to collect and record this information to assist planning of a safe and effective circuit training session. P2 Analyse information to plan a safe and effective circuit training session Learners must demonstrate that they have analysed the information to plan a safe and effective circuit training session. The planned circuit training session must evidence how the information has been analysed and integrated. For example, if the environmental temperature is cold, the planned warm-up component may need to be longer and more dynamic and the cool down and stretch component may need to be shorter, but at the same time, still comprehensive to achieve the component aims. Another example would be if there were insufficient equipment for the number of people; in this instance, learners would need to evidence that they have adapted the exercises or sourced alternative equipment. Learners must record all information used to inform the planning of a safe and effective circuit training session. P3 Plan a safe and effective circuit training session Learners must plan a safe and effective circuit training session. The session plan must include information on the: circuit approach used, the planned leadership style (e.g. command or timed circuit), the environment and the equipment used at each station. Learners must detail the session structure and planned exercises for all components with modifications and progressions for all exercises and for any specific client needs. Learners must list the relevant teaching points for all exercises and the timing of components, exercise stations (work and rest ratio) as well as the number of circuits. Learners must also prepare circuit cards for the planned work stations. Learners must ensure the lesson plan corresponds to information gathered about the environment, equipment as well as information gathered from clients, e.g. level of fitness and skill level. 10

11 Resources The special resources required for this unit are access to a real or realistic working environment which supports the provision of circuit training. Best practice should be encouraged by giving learners the opportunity to access current research and guidelines that inform exercise science (e.g. NICE, ACSM, BASES, BHFNC, Department of Health). Recommended text books: ACSM (2014). ACSM s Guidelines for Exercise Testing and Prescription. 9 th ed. American College of Sports Medicine. Wolters Kluwer/Lippincott Williams & Wilkins. Philadelphia. USA. Lawrence, D and Hope, B (2011). The Complete Guide to Circuit Training. 3 rd ed. Bloomsbury Publishing. London. UK. Lawrence, D and Hope, B (2008). Advanced Circuit Training. Bloomsbury Publishing. London. UK. Norris, C (2007) The Complete Guide to Stretching. 2 nd Edition. Bloomsbury Publishing. London. UK. NB: This list is not exhaustive. There are many other valuable text books. Delivery guidance Teachers are encouraged to use innovative, practical and engaging delivery methods to enhance the learning experience. Learners may benefit from: Meaningful employer engagement so they relate what is being learned to the real world of work in relation to planning circuit training sessions Work experience within a sports or leisure facility, so they can practise to hone their skills in a real environment, with the opportunity to assist and work alongside experienced circuit training instructors Using interactive information and technology, systems and hardware so they can learn about concepts and theories, research current trends and different approaches to circuit training, including different ideas for exercises and approaches Discussion groups, where they share ideas on information needed to plan a safe and effective circuit training session Participation in different types of circuit training sessions, so they are able to recognise an appropriate session structure and different circuit training approaches and instructor qualities and skills Opportunities to discuss with peers how different circuit training approaches can improve specific components of health-related and skill-related fitness and improved health and wellbeing 11

12 Links with other units This unit is closely linked with the following units: USP51M Anatomy and physiology for exercise and health Learners will be required to apply their knowledge of anatomy and physiology when planning a circuit training session in a real or realistic working environment. The content of the anatomy and physiology unit should be delivered before the planning a circuit training session unit. USP52M Health, safety and welfare in a fitness environment Learners will be required to apply their knowledge of health and safety when planning circuit training sessions in a real or realistic working environment. The health and safety unit should be delivered before the planning a circuit training session unit. USP53M Principles of exercise, fitness and health Learners will be required to apply their knowledge of the principles of exercise, fitness and health when planning circuit training sessions in a real or realistic working environment. The content of the principles of exercise, fitness and health unit should be delivered before the planning a circuit training session unit. USP54M Planning gym-based exercise Learners will be required to use the knowledge gained from the planning gym-based exercise unit when planning circuit training sessions in a real or realistic working environment. The content of the planning gym-based exercise unit should be delivered before the planning a circuit training session unit. USP55M Instructing gym-based exercise Learners will be required to use the knowledge gained from the instructing gym-based exercise unit when planning circuit training sessions in a real or realistic working environment. The content of the instructing gym-based exercise unit should be delivered before the planning a circuit training session unit. USP68X Instructing a circuit training session Learners will be required to use the knowledge gained from the planning circuit training unit when instructing circuit training sessions in a real or realistic working environment. The content of the planning a circuit training session unit can be integrated with the delivery of the instructing a circuit training session unit. 12

Planning a circuit training session

Planning a circuit training session UV20323 M/600/4543 Learner name: VRQ Learner number: VTCT is the specialist awarding body for the Hairdressing, Beauty Therapy, Complementary Therapy and Sport and Active