Getting Exercise 3 (Grade 11 NSC Matric Life Orientation): Revision Notes

Getting Exercise 3

Fitness circuits

Fitness circuits are a fantastic way to improve your overall physical fitness while keeping your workout interesting and challenging. In circuit training, you move from one exercise station to another in sequence. Each station focuses on different muscle groups and provides a unique type of exercise challenge.

How circuit training works

Circuit training follows a simple but effective pattern that maximises both efficiency and results:

This training method is excellent for building cardiovascular fitness, muscular endurance, and coordination all in one session.

PE activity 1: Fitness fun

This introductory circuit uses two markers placed about 40 metres apart and combines sprinting with bodyweight exercises.

The routine includes:

• Squat jumps (10 repetitions) followed by sprinting
• Sit-ups (10 repetitions) after reaching the second marker
• Burpees (10 repetitions) before returning to the start
• Additional exercises like knee push-ups, star jumps, backside kicks, and jumping jacks

The goal is to maintain intensity while alternating between different types of movements. If you can complete this activity with ease, you're developing good fitness levels!

PE activity 2: Five-station circuit

This circuit involves five different stations, spending three minutes at each one:

This circuit provides a balanced workout targeting all major muscle groups while building endurance.

PE activity 3: 10-station circuit

The most comprehensive circuit includes ten stations, each lasting three minutes:

Station 1: Scissors jump (lunges)

• Perform alternating forwards lunges
• Keep your knee directly above your ancle
• Land softly with proper form to prevent injury

Station 2: Knee push-ups

• Modified push-ups performed on your knees
• Maintain straight body alignment from knees to head

Station 3: Squats with front kick

• Combine squats with alternating front kicks
• Focus on balance and controlled movements

Station 4: Side-to-side jump

• Jump laterally over an object (like a phone book)
• Land with bent knees to absorb impact safely

Station 5: Single-foot jumps

• Jump on one foot for half the time
• Switch to the other foot for the remaining time

Station 6: Walk the plank

• High-knee marching on the spot
• Turn 180 degrees periodically while maintaining the movement

Station 7: Mountain climber

• Start in push-up position
• Alternate bringing knees towards chest rapidly
• Keep your core engaged throughout

Station 8: Abdominal crunches

• Lie on your back with knees bent
• Lift shoulder blades off the floor using abdominal muscles
• Maintain controlled movements and proper breathing

Station 9: Jump rope

• Various jump rope techniques including side-step, heel-toe, and straddle jumps
• Develop coordination and cardiovascular endurance

Station 10: Aerobic dancing

• Squat and leg-lift dance movements
• Combine fitness with fun, rhythmic movements

Additional fitness exercises

PE activity 4: Circuit 3 team fitness race

This team-based activity creates a competitive and social fitness experience:

• Teams of five learners compete against each other
• 10 stations with various exercises (jumping rope, jumping jacks, push-ups, high-knee marches, burpees, mountain-climber jumps, windmills, squats with weights, scissors jumps, sprints)
• Teams earn points by completing exercises correctly and quickly
• The winning team is determined by total points accumulated

This activity combines teamwork, competition, and fitness training in an engaging format.

PE activity 5: Push-up lines

A partner-based exercise that adds a social element to fitness training:

• Work in pairs facing each other in push-up position
• Perform push-ups followed by jumps and high-fives
• Progress from simple sequences (1 push-up, 1 jump) to more complex ones (3 push-ups, 3 jumps)
• Builds upper body strength while encouraging coordination with a partner

PE activity 6: Paired run and jump

This progressive partner exercise combines cardiovascular training with plyometric movements:

• Partners take turns running between designated points
• Add jumping jacks, high-knee lifts, and walk-the-planks at each meeting point
• Gradually increases in complexity and intensity
• Develops both aerobic fitness and explosive power

PE activity 7: Sprints and starts

This activity focuses on speed and agility development:

• Teams sprint between markers in various starting positions
• Starting positions include lying on tummies, backs, sides, and push-up positions
• Develops quick reaction times and acceleration
• Challenges different muscle groups through varied starting positions

Fitness retest

After completing your ten-week fitness programme, it's important to measure your progress:

Testing your improvement

• Use the same fitness tests from Chapter 2 that you completed in week 1
• Record your new results and compare them to your initial measurements
• Fill in progress charts to track specific improvements

Maintaining progress

Regular retesting helps you understand whether your training programme is effective and allows you to adjust your exercise routine based on your results and goals.