Sample Lesson Plans: Designing a Circuit

Regardless of the type of circuit being designed (cardiorespiratory or strength), there are certain guidelines that should be followed. This will ensure that the circuit will do what it was designed to do and chances of injury will be minimized.

Circuits are usually performed in three spaces:
- high (standing up),
- medium (sitting on a chair, semi-squat),
- low (kneeling, sitting on the floor, lying down).
When designing the stations, always insert a medium station in between a high and a low. Blood pressure can fluctuate significantly when an individual moves quickly from a high space to a low space or vice versa. This often results in nausea and/or fainting. For example, an eight station circuit could begin with a high space and, from there, move to medium, low, medium, high, medium, low, medium.
If groups of students are starting at various stations, this should be no problem. If the circuit is designed properly, at no time will any student be moving immediately from high to low or low to high without working at a medium station first.
Understand the purpose of the circuit. If, for example, the purpose is to develop cardiorespiratory endurance, then the fitness principles for this parameter must be met. Strength is developed in other ways. It is important that teachers understand what each of these means and how each component is developed. There are books listed in the bibliography that may be of help. This information is also available in most libraries.
Before the circuit begins, a proper warmup is critical, as is a cooldown at the conclusion of the workout.
Allow students unrestricted access to water during the workout. Encourage them to bring their own plastic water containers to class. Particularly during a cardio workout, the overload principle (where the heart and lungs are required to work harder than normal for a continuous period of time) loses its effectiveness when time is spent in line at the water fountain. Discourage students from sharing containers.

Special Notes about Cardiorespiratory Circuits

Use a ratio of 1:2, which means 1 minute of activity to 2 minutes of rest, 2 minutes of activity to 4 minutes of rest.
During the rest phase, keep participants moving. Walking is an appropriate activity. Do not allow anyone to sit, lie down or stand still. The result may be nausea, dizziness, or fainting ... perhaps all three.
During the rest phase, sips of water may be taken, data recorded, and/or information on the next station read.
Strength activities such as crunches and push-ups may be included in cardiorespiratory circuits, as long as the activity can be done for the entire required time. The activity must be continuous during the 1:2 ratio. During this time, strength will be developed, but the cardiorespiratory component will definitely be attended to, as well.

Sample Circuit Poster

Undisplayed Graphic

Station 1

Example 1:

Skipping

Skip continuously for seconds.

Avoid bouncing in between rope revolutions. That is, turn the rope quickly so that your feet barely have time to touch the floor before you are again jumping in the air.

Example 2:

Skipping

Skip continuously for revolutions of the rope.

Avoid bouncing in between rope revolutions. That is, turn the rope quickly so that your feet barely have time to touch the floor before you are again jumping the rope in the air.

Note: This sample illustrates that circuits may be performed for a specific number of seconds per station or the participant stays at a station until the required number of repetitions has been completed.

Be aware of any activities that may require a certain degree of skill, as practice beforehand may be necessary. For example, some people have difficulty with skipping, others have difficulty running along low, narrow benches.

Sample: Ten Station Cardiovascular Circuit

Station	Space	Activity	Time or	Repetitions
1	High	Vertical jumps 2 minute rest - keep walking	1 minute	30
2	Medium	Slide steps (stay low!) 2 minute rest - keep walking	1 minute	1/2 lap (facing inside) 1/2 lap (facing outside)
3	Low	Crunches 2 minute rest - keep walking	1 minute	40
4	Medium	Triceps dips 2 minute rest - keep walking	1 minute	30
5	High	Skipping 2 minute rest - keep walking	1 minute	60
6	Medium	Bench press (light weight) 2 minute rest - keep walking	1 minute	30
7	Low	Push ups 2 minute rest - keep walking	1 minute	30
8	Medium	Quadriceps extension (light weight) 2 minute rest - keep walking	1 minute	30
9	High	Bench stepping 2 minute rest - keep walking	1 minute	30
10	Medium	Biceps curls	1 minute	30

Circuit Record Sheet

Name

Date	Station
	1	2	3	4	5	6	7	8	9	10

Physical Activity/Fitness Action Plan

Name_____________________________________________________

Date ____________________________________________________

I plan to_________________________________________ four
(state activity)

times a week from____________________ to ________________

My support person is_______________.He/She is my ________
(name) (friend, mom, ...)

I will record my progress _______________________________
(state how - journal, chart, ...)

and will turn this in to__________________ on _________
(teacher's name) (date)

I will celebrate my success by __________________________

Student's signature ____________________________________

Support person's signature _____________________________

Teacher's signature ___________________________________