Coach-Ed

Water Fitness Techniques
Circuit Training
Basic Principles
Circuit Training is a very simple concept yet very flexible. It is particularly suited to situations where group, size and limitations of space and/or facilities would prevent other forms of exercise being performed.

A 'circuit' consists of a series of specific exercises performed in sequence by the performer, who may complete as many circuits as he/she wishes.

A 'circuit' can also be specific to a particular sport, football for example, where exercises would relate to the strengths required by that particular type of sportsman/woman. It could also be a general circuit for improving fitness gradually over a period of time. With any 'circuit', whether it be specific or otherwise, using a little imagination, you can adapt them to be either land or water based, i.e., 'Aquafit Circuit' which would be in water.

Advantages
Some advantages of this method of training:-

a) By providing individual dosages at each station, it is possible to cater for different levels of fitness and ability within a large group.
b) If necessary, space can be limited.
c) Circuits can be designed with little or no equipment
d) Once set up and the exercises explained/demonstrated a circuit can become self-organising and self-sustaining, leaving the teacher/coach to concentrate on offering individual attention and encouragement and in the case of a timed circuit, concentrate on supervising the timing being used.
e) Progression can be built into the circuit either by increasing dosages, increasing the number of circuits to complete or decreasing/increasing time for a given number of circuits/or number of exercise repetitions.
f) By an appropriate choice of exercise, a wide variety of training effects can be induced.

All of these advantages can be applied to land based circuits or transferred to water.

Format
Two major types of circuit are commonly used, each of which has different effects and consequently utilizes different types of activity:

Aerobic
The aim is to provide cardiovascular endurance and respiratory fitness = stamina.
Exercises are usually continuous and involve the whole body. Locomotor type (movement involving muscular contraction) activities can be utilized where space permits, otherwise exercises can be completed "on-the-spot".
Examples of suitable activities;
Jogging, swimming, cycling, dancing, and skipping.
Local Muscle Endurance
The major aims of this type of circuit training would be to provide muscular strength and endurance. It is inevitable that some aerobic effect will take place and also be developed. Exercises in this particular type of circuit would focus on specific muscle groups and may involve resistance type exercises/activities, possibly utilizing body weight. Exercises should be chosen for their specific benefit to a particular muscle group with each station involving different muscle groups.

IN BOTH TYPES OF CIRCUIT - SELECT EXERCISES THAT ARE SAFE AND REQUIRE A MINIMUM OF SKILL AS SOME PERFORMERS MAY LACK CONTROL WHEN FATIQUED;

LAND BASED - Drop the weight bar!
WATER BASED - Swallow water!

Dosage Prescription
As mentioned previously, circuit training is flexible in terms of the amount of exercise to be performed and how this can be related to individual levels within a group situation. As exercise dosages can be specified exactly, so progress can be monitored, measured and recorded, this allows the teacher/coach to agree future goals/aims with the performers.

Various bases for dosage prescription are available to the teacher/coach:-

Time
Activities at each station are performed and continued for a pre-determined period of time, eg, 30 seconds, before proceeding to the next station. Rest periods may or may not be included between stations or circuit laps. Progression is made by increasing the length of time the exercise is being performed or by increasing the number of repetitions in the same period of time. This method of circuit training has the organisational advantage, in as much as the whole group will start and finish together.

(An alternative to this approach is to base the time for each station on an individuals' capacity - so that the fitter performers exercise for longer and in the case of the less fit vice-versa).
Absolute Dosage
A given number of repetitions are prescribed for each activity/exercise. When a performer completes that number of repetitions of the prescribed activity/exercise they move on, to attempt the next activity/exercise station and progress "round" the circuit.
A designated number of circuits, eg, 3, is also usually specified. The number of repetitions and /or the number of "laps" can vary for each individuals' state of fitness/stamina ie, the beginner in comparison to the fitter performer, even though they can perform the same circuit of exercises/activities.
Progress can be made by increasing the number of repetitions at each station, by increasing the number of circuits or by stipulating a maximum time taken before moving onto the same circuit of exercises/activities but with more repetitions.
In the latter alternative, the exercise dosage can be graded according to fitness levels by a simple form of colour coding. Progress is made by "moving through the colours", i.e.;
Green Circuit (specific number of reps for exercises/activities)
Black Circuit (increase reps ie +3)
Red Circuit (increase reps further)
In terms of time, the teacher/coach can pre-determine times for each circuit, by this method, once the performer has completed the "green" circuit within the stipulated time i.e., 10min. 30 sec., they then proceed to the "black" circuit with a new target time for completing the pre-determined repetitions at each station.
Relative Dosage
With this method of dosage, performers are tested on each station to determine the maximum number of repetitions (possibly within an imposed time limit, eg., 1 minute). The circuit is then designed with a percentage dosage of the maximum i.e. 65%, and will be a different number of repetitions per individual performer, geared specifically to the performance levels of the participants.
Progress can be made by decreasing the time available (set a time limit for the number of circuits to complete) or increasing the percentage grading at each station or by re-testing to maximum and re-setting the percentage level.

Adaptability to Water
The vast majority of exercise and circuits can be adapted to water and can become especially beneficial when there is a need to exercise without the weight bearing effect, i.e., returning from injury; partial paralysis.

When adapting exercises in water, whether designed for a circuit or specifically for a particular muscle group, consideration should be given to the following principles:-

DO NOT PUSH THROUGH PAIN (especially following an injury)

MOVEMENTS SHOULD LOOK NORMAL

USE THE WATER AS IF IT WAS NOT THERE (remain in balance)

MODERATION AND SENSIBLE PROGRESSION

Organisation of Circuit Training
Considerations:-

1. The facilities available (pool, changing rooms, group sharing).

2. The equipment and size of the pool (floatation aids, area of pool, depths shallow/deep).

3. The time available.

4. Special requirements (special needs groups, particular injuries/disabilities).

NB. In the case of special needs groups, disabilities - medical consultation should be made and approval sought. Be aware of someone who has recently had breathing problems, chest infection, especially pneumonia. Asthmatics on the other hand may derive positive benefits from aqua activities or swimming.

Preparation of a circuit
Considerations:-

1. Staggering of muscle groups.

2. Simple exercises.

3. Avoid 'bottle-necks'.

4. Apply any special bias (emphasis on a specific muscle group).

5. Number of activities/exercises.

6. Design circuit cards for each station (waterproofed!) showing the number of repetitions to complete, plus a simple diagram of the exercise/activity (a pencil-man will suffice).

Therefore...
A. The work is absolutely individual

B. The work or exercise/activity must be beneficial (the performer will know if they have had to work).

C. Exercises must be simple.

D. Exercises must be standardised so that individuals perform in the same way each time, therefore in a position to assess their work output against the clock.

E. It is essential that at some stage, the performers are working 'flat-out'! The perfect dosage would permit this on say, the last lap of a 3 lap circuit!!

REMEMBER!

TO SHIRK MEANS NO WORK - Why are we here?
TRAIN DON'T STRAIN - Increase progressively.

Coach-Ed.
ASA Aquafit Senior Tutor.

This and other training techniques will feature on a forthcoming Coach-Ed CD-r.