Grade Nine Muscular Endurance Circuit Design

Guiding Questions:

What level am I at now in regards to muscular endurance? I believe out of a max score out of 5, I believe that I place my self at a 2. My score is based on the activities that we have completed prior to this project and these activities consisted of the flexed arm hang and the sit-up/pushup events. I believe that I did quit poorly in all of these events therefore putting my rating to a 1. But because, I tried my best with these events, I added my self a 2 but still under the average of the class.

What do we have available in our weights room for your circuit?

Some of the available equipment that are usable in the gym are the rubber mats, the Swiss balls, the wooden peg climbing wall, resistance bands, skipping ropes and the medicine balls. These are some of the equipment that is able to produce equally less then the different machines that represents the equipment we are able to use without the use of machines. These equipment when assembled in a reasonable structure

What are the guidelines of circuit training?

1. Circuits should be designed to avoid similar muscle groups at successive stations. Muscle groups alternate between work and recovery. This allows lactic acid dispersal. Then opposing muscle groups are worked for balanced strength distribution.
2. Your training can be increased by:
   • Number of stations
   • How long you work at each station
   • Number of repetitions you perform at a station
   • Decreasing the recovery time in between stations

How can I apply these guidelines to my circuit?

What are the safety guidelines for using the weights room?

1. Always have a partner at all times
2. Never fool around
3. Do only what you can lift
4. Don't show off
5. Be aware about the people around you
6. Place all equipment back to their right areas

How many days and what days will I do my circuit on?

I will do my circuit about 4 times a week; Monday, Wednesday, Friday and Saturday

Deltoids (shoulders)

Back Flyes - With Bands

Muscles Worked: Deltiods

Start by tying a band around a stable post. Move back a little bit so that your arms feel a bit on tension when raised in front of you. Move your arms next while keeping them straight and your feet planted.

Upper Abdominals

Crunches

Muscles Worked: Upper Abdominals

Start by placing yourself on your back with your feet flat, raised or resting on a bench. Place your hand either side of your head really light. Start to roll your fingers off the ground, pushing as hard as you can with your shoulders.

Pectorals (chest)

Push-ups

Muscles Worked: Pectorals

First off by placing your self chest down with your hands are shoulder level and your palms are shoulder width from each other. Straighten your arms while your push off from the floor. Then lower your body by bending your arms whilst keep your palms in place.

Lower Abdominals

Leg Raises

Muscles worked: Lower Abdominals

Start of by placing yourself flat on a bench. Keep your palms under your butt. Your shoulders should be slightly off the bench. Keep your legs bent a little then raise them. Bring them down again with control.

Biceps

Incline Dumbbell Curl

Muscles Worked: Biceps

Start off by placing yourself on an inclined bench with a dumbbell on each hand. You shoulders should be squared then press your upper back against the bench. Hang your arms downward and make sure your palms are facing each other. Curl the weight so that your arm is up to shoulder level.

Obliques

Air Bike

Muscles Worked: Obliques

Lie with your back flat and your feet raised. Place your arms behind your head. Steadily Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. If it is complicated, just do it like riding a bike on your back.

Triceps

Bench Dips

Muscles Worked: Triceps

You can start by placing two benches in front and parallel to each other. Sit on the bench while holding the side of the bench. Place your feet on the other bench in front so that you are suspended in between the benches. Slowly lower yourself until the upper and lower arms for a right angle. Slowly raise yourself again to initial position.

Quadriceps

Barbell Squat

Muscles Worked: Quadriceps

Place a barbell onto the upper part of your back but not your neck. Start off with your feet shoulder width apart. With your back straight, start to lower your waists until your thighs are parallel then slowly lift up.

Calf Raises - With Bands

Start by standing on a band so that tension begins with your hands by shoulders and standing erect. Keeping hands by your shoulder stand up on your toes as you would with a barbell calf raise.

Hamstrings

Dumbbell Lunges

Muscles Worked: Hamstrings

Retrieve a dumbbell in each hand and pull your shoulders backward. Keep your chest out and look forward. Put your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor.