Author(s): Sunita Rani

Abstract:
Physical fitness is the ability of our body to perform daily routine tasks with efficiency. Development of physical fitness components such as speed, muscular endurance, agility, Cardio-respiratory endurance, muscular strength and explosive power is the prime concern of coaches and physical educationists. Circuit Training is considered an effective way to enhance fitness efficiency in fitness Industry, sports and military as well. It is the most effective and organized way to develop muscular strength, speed, muscular endurance, co-ordination and agility. 350 research papers were searched using specific keywords in databases, for systematic review, 13 relevant studies were preferred out of them. The studies indicate that the Circuit training have positive effect on co-coordinative abilities, speed, strength, cardio-respiratory endurance. In Circuit Training a ‘Circuit fashion’ is followed to perform exercises which consists of a number of “Stations”. Each participant is instructed to perform an exercise for at least 20 to 45 seconds on each station with 8 to 12 or more repetitions. It is advised to each participant to move quickly from one station to another with a rest period of 15-30 seconds or no rest according to the basic and advanced level of participant, the number of Circuits may vary from 3 to 6. Stations are usually set up at approximately equal distance from one another. It remains more convenient if the signs or name of exercise is displayed on card boards on each station for this purpose. Generally, exercises are performed at a resistance of 40% to 60% of one repetition maximum (1RM), which can be increased as per requirement. The systematic review of selected studies showed that circuit training helps in development physical fitness components including speed, muscular endurance, agility, muscular strength, Cardio-respiratory endurance and explosive power.

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