Instructing Circuit Sessions (sample manual)

Manual
Instructing Circuit
Sessions
Version AIQ006850

Section 3
The principles of fitness relevant to circuit training
The different types of circuit training layout
The following are examples of different ways of setting out a circuit. The
choices made will depend on a number of factors, including:
• Space available.
• Equipment available.
• Type of circuit.
• Number of clients.
ACTIVITY
Design a basic circuit
session comprising
eight stations. Draw an
overhead plan of how
the session will look.
Layout 1 – satellite circuit
Active recovery can take place between each station, such as running around the outside of the circuit. Clients start
at any station and move around the exercises in a clockwise direction. Stations can be aerobic, muscular strength
and endurance, or a combination of both.
Station 7
Station 1
Station 6
Station 2
Station 5
Station 4
Station 3
Figure 3.1: Satellite circle
Layout 2 – satellite square
This type of circuit is set up in a similar way to the satellite circuit but maximises spaces which are long and narrow,
such as a badminton court in a large sport hall.
Station 1
Station 2 Station 3
Station 4
Station 8
Station 7
Station 6
Station 5
Figure 3.2: Satellite square
26
Copyright © 2025 Active IQ Ltd. Not for resale

Section summary
Technology in circuit
training sessions
• Heart rate monitors.
• Patented technology packs.
• Mobile phone applications.
• Smart watches.
• Smart clothing.
Safety considerations:
Can you see the clients from all angles?
When correcting the clients, you must
use their names.
Clients may not have a suitable area to
exercise in, this could impact upon the
safety of the session.
Remember
That not all clients will feel comfortable wearing heart rate monitors or any
tracking devices. Some may not enjoy being on screen either.
How can technology help clients
to stay motivated?
Metabolic effects of the session.
Training intensities.
Energy system recruitment.
Changes in aerobic and anaerobic fitness.
Power output.

Planning a safe and effective individual or group circuit training session
Section 7
Example circuit cards:
Station 8
Skipping
Muscles used – All major muscles of the
legs, including quadriceps, hamstrings and
gastrocnemius.
Teaching points:
• Keep the elbows tucked into the waist.
• Knees soft.
• Heels pushed into the floor.
• Abdominals engaged.
Alternative:
• Jogging or marching on the spot.
Progression:
• Increase the speed of the skip.
Station 2
Dumbbell bicep curl
The cool-down
Muscles used: Biceps brachii
Teaching points:
• Keep the elbows tucked into the waist.
• Keep the elbows soft.
• Shoulders are pulled back and down.
• Wrists are fixed.
• Curl the dumbbell up slowly and return
under control.
Alternative:
• Use a barbell.
Progression:
• Increase the resistance.
Figure 7.3: Circuit cards
A frequently overlooked and undervalued component of an exercise session is the cool-down and flexibility element.
After a workout, it is important to gradually return the body to its ‘pre-exercise’ state, in order to ensure:
Planning and instructing a circuit session
• Oxygen debt is repaid.
• Blood pooling is avoided.
• Tension is reduced in muscles.
• Lactic acid built up in the muscles is dispersed.
• Muscle recovery is facilitated.
• Waste products are removed.
An effective cool-down consists of two main components:
Pulse lowering
The cool-down should be approximately 3–5 minutes
of continuous rhythmic movements that reduce the
intensity gradually. This will aid the return of blood to the
heart, and return the body to a steady state.
Copyright © 2025 Active IQ Ltd. Not for resale 59

Planning a safe and effective individual or group circuit training session
Section 7
Components of fitness
Planning cardiovascular training
Cardiovascular fitness is defined as the ability to take in, transport and utilise oxygen (Fahey, Insel and Roth, 2011).
The understanding and application of training principles (frequency, intensity, time and type) are central to any
physical adaptation, especially the principles of overload and specificity. These state that a minimum intensity of
effort is necessary, and the stimulus must be specific to the objectives if a physiological adaptation is to occur. In
other words, the oxygen system must be stressed in a manner that accelerates breathing and heart rate.
Prescribing aerobic exercise
Current guidelines (Public Health England, 2011; ACSM, 2017) stipulate that, in order for adults aged 19–64 to
remain healthy, they should exercise daily and aim for at least:
75 minutes of vigorous-intensity aerobic activity per week.
or
150 minutes of moderate-intensity aerobic activity per week.
or
An equivalent combination of moderate- and vigorous-intensity
aerobic activity each week.
Figure 7.4: Current guidelines for prescribing aerobic exercise
Understanding the difference between ‘moderate’ and ‘vigorous’ intensity
Aerobic training has been proven to be beneficial when performed at an intensity of 60–90% of maximum heart
rate (MHR).
Moderate intensity activity
• Causes a person to become
slightly out of breath without
undue fatigue.
• Equivalent to a brisk walk or
gentle cycle for an average client.
• 64–76% MHR.
• RPE 12–13 (6–20 scale).
Vigorous-intensity activity
• Causes a person to become out of
breath and start to sweat.
• Equivalent to sustained fast
jogging or sprinting.
• 77–95% MHR.
• RPE 14–17 (6–20 scale).
Planning and instructing a circuit session
Figure 7.5: Difference between moderate and vigorous activity (ACSM, 2017)
Copyright © 2025 Active IQ Ltd. Not for resale 61