RTP5 Resistance Training and Exercise Prescription: Circuit Training

Flashcards covering the foundational principles, exercise prescription models, heart rate calculations, and instructional strategies for circuit training.

What are the two main types of circuit training described in exercise prescription theory?

The first type is a predetermined sequence of exercises conducted within a gym with a specific exercise order, load, and rest period. The second type is group exercise sessions based on group dynamics and class structures.

What are some modern industry terms and reformatted labels for group-based circuit training?

Boot camps, metabolic conditioning or metabolic training, functional HIIT, TRX classes, animal flow, and zoo training.

What are the typical station work intervals and rest periods in a simplistic circuit?

Work intervals range between $15\text{ to }45\text{ seconds}$ (or $8\text{ to }20\text{ reps}$) per station, followed by a short rest period of $15\text{ to }30\text{ seconds}$ before moving to the next station.

According to Fitness Australia, what is the participant ratio standard for uncontrolled outdoor group sessions?

Uncontrolled outdoor group sessions are permitted up to around $20$ participants in an outdoor environment.

How should an instructor address varying client fitness levels when programming for a group circuit?

The instructor should offer three exercise options: the prescribed baseline variation, a harder progression, and an easier regression.

What administrative requirement must be verified before conducting outdoor circuit classes in public parks?

Instructors must confirm whether they hold the required permits from the local council to operate in that public space.

What pre-exercise screening forms are highlighted for identifying client capabilities and limitations?

The PAR-Q form or the Fitness Australia app form.

What effect does high muscle lactate accumulation have on body fat utilization during exercise?

Lactate or lactic acid accumulation inhibits the burning of body fat.

How do small and large muscle groups differ regarding fatigue order and metabolic activity?

Small muscle groups fatigue before large muscle groups, whereas large muscle groups are more metabolically active and burn significantly more calories.

What is the recommended sequence of major muscle groups for a metabolically driven circuit?

Major or large muscle groups must be trained before isolation exercises, with legs, chest, and back placed first, second, and third in the program sequence.

Which specific resistance training systems fit well into circuit training structures?

Single and multiple set training, the myo-matrix principle, supersets, trisets, and potentially the bulk system inside a facility.

What are the corresponding time frames for hypertrophy, functional strength, and endurance rep ranges in a circuit?

Hypertrophy ($8\text{ to }15\text{ reps}$) corresponds to $20\text{ to }40\text{ seconds}$; functional strength ($6\text{ to }12\text{ reps}$) corresponds to $15\text{ to }30\text{ seconds}$; endurance ($15+\text{ reps}$) corresponds to $45\text{ to }60+\text{ seconds}$.

Why is pure power training generally omitted from circuit training prescription?

Power training does not align with the timing, fatigue parameters, and structural design expected in circuit training.

What advantage does time-based station prescription offer over repetition-based prescription for instructors?

Time-based prescription allows the instructor to outsource structural timing to a clock or timer app, freeing them to focus on coaching, motivating, and correcting participant technique.

What target intensity and work duration are recommended for a fat-burning circuit program?

A target heart rate intensity of $50\%\text{ to }65\%$ of max heart rate (below $70\%$) maintained for more than $30\text{ minutes}$ of work without accumulating high lactate levels.

What heart rate zone is prescribed for improving overall cardiorespiratory fitness in a circuit?

Working within $60\%\text{ to }75\%$ of maximum heart rate.

What is Karvonen's formula for determining a client's Goal Heart Rate?

$\text{Max Heart Rate} = 220 - \text{age}$, then $\text{Heart Rate Reserve (HRR)} = \text{Max Heart Rate} - \text{Resting Heart Rate}$, and $\text{Goal Heart Rate} = (\text{HRR} \times \text{Training Percentage}) + \text{Resting Heart Rate}$.

What subjective scale can instructors utilize to gauge client training intensity during a circuit?

Borg's Rate of Perceived Exertion (RPE) scale, operating on a $1\text{ to }10$ (or $0\text{ to }10$) rating continuum.

How can instructors eliminate 'screen face' concerns when timing classes electronically?

By placing the device in a pocket to listen to automated audio cues or using an old-school stopwatch to maintain visual engagement with participants.

How is the 'In and Out' circuit transition structure designed?

Participants execute an exercise at an outer station bubble, transition collectively to a central bubble to perform a shared cardio exercise, and then move back out to their next designated outer station bubble.

What work and rest intervals are specified for the TRX Metabolic Blast circuit example?

A work duration of $30\text{ seconds}$ per exercise combined with a $10\text{ to }15\text{ second}$ changeover rest period.

What work-to-rest ratio is recommended for deconditioned participants in a circuit?

A $1:2$ work-to-rest ratio, such as $20\text{ seconds}$ of work followed by $40\text{ seconds}$ of rest.

How do visual, auditory, and kinesthetic learning styles map to instruction techniques in circuit classes?

Visual learners require physical exercise demonstrations; auditory learners benefit from spoken explanations and Q&A; kinesthetic learners rely on hands-on feedback, coaching eye corrections, and verbal cues.