Intranet Explanation

What is Intranet ?

lInternal company network that uses Internet standards (HTML, HTTP & TCP/IP protocols) & software.

lAccessed only by authorized persons, especially members or employees of the organization

Hardware and Software of Internet

lIt is a Global network of computers,   (servers or clients).  to exchange information.

lIt is a "network of networks" that includes millions of  private and public, academic, business, and government networks (local or Global),  linked by copper wires, wireless connections, and other technologies.

What is Internet ?

lIt is a Global network of computers,   (servers or clients).  to exchange information.

lIt is a "network of networks" that includes millions of  private and public, academic, business, and government networks (local or Global),  linked by copper wires, wireless connections, and other technologies.

Circuit Exercises

Circuit Training

Circuit training is an excellent way to improve mobility, strength and stamina. The circuit training comprises of 6 to 10 strength exercises that are completed one exercise after another. Each exercise is performed for a specified number of repetitions or for a set time before moving on to the next exercise. The exercises within each circuit are separated by a short rest period, and each circuit is separated by a longer rest period. The total number of circuits performed during a training session may vary from two to six depending on your training level (beginner, intermediate, or advanced), your period of training (preparation or competition) and your training objective.

Planning

Identify on paper 3 to 4 circuits of 6 to 10 exercise that can be performed with the available resources. In each circuit try to ensure that no two consecutive exercises exercise the same muscle group. e.g. do not have press ups followed by pull ups.

The exercise circuit should be set up so that you work each body part as follows: Total-body, Upper-body, Lower-body, Core & Trunk, Total-body etc. For each circuit I have a set of linoleum squares (6 inches by 6 inches) with an exercise written on each that I lay by the equipment to indicate to the athletes the required exercise at each stage of the circuit. You could use plain card or paper and include an explanation as to how to perform the exercise, duration and recovery

It is important to conduct a warm up at the start of the session and a cool down at the end of the session.

The following are examples of exercises that can be used in a circuit training session:

• Upper-body
  • Press ups, Bench dips, Pull ups, Medicine ball chest pass, Bench lift, Inclined press up
• Core & trunk
  • Sit ups (lower abdominals), Stomach crunch (upper abdominals), Back extension chest raise
• Lower-body
  • Squat jumps, Compass jumps, Astride jumps, Step ups, Shuttle runs, Hopping shuttles, Bench squat
• Total-body
  • Burpees, Treadmills, Squat thrusts, Skipping

Example Circuit Training Sessions

6 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips

8 Exercises

• Treadmills, Press ups, Squat Jumps (forward astride), Sit ups (bent knees feet on the ground), Squat Thrusts, Bench Dips, Shuttle runs, Back extension chest raise

Duration

• 20 to 30 seconds work on each exercise with a 30 second recovery between each exercise
• 3 to 5 sets with a 3 minute recovery between each set

The duration can be based on time (e.g. 30 seconds) or set to half the number of repetitions of the exercise the athlete can complete in 60 seconds of 100% effort.

If training is based on the number of repetitions then regular testing (e.g. every 4 weeks) will need to be carried out to determine the maximum number of repetitions that can be completed in 60 seconds for each exercise.

Training can be based on a four week cycle comprising of an easy week, medium week, hard week and test/recovery week. The workload can be varied by changing the number of exercises, duration, sets or repetitions and recovery time.

A selection of upper body, core and trunk, lower body and total body exercises are available on the Circuit Training Exercises page.

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