Key Points:

1. A well-rounded exercise program consisting of both aerobic and resistance training is preferred to one that focuses only on a single mode of exercise. One training modality that perfectly fits this kind of approach is circuit training.

2. As advantageous as circuit training can be, proper management can be challenging. All this slows down the whole training and clogs the movement of people in one spot negatively effecting the experience of both the users and the trainers.

3. With that in mind, Technogym has developed a circuit training program called BIOCIRCUIT that consists of six strength and six cardio stations with a fixed work/rest time ratio, allowing up to 12 users to work simultaneously at all times with no unexpected waiting times.

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Bringing Circuit Training into the Future for A Better Workout

The benefits of aerobic exercise on various health outcomes and functional parameters are well established (increased insulin sensitivity and aerobic capacity, reduction of body fat and cardiovascular risk, etc.). Similarly, research has shown that the beneficial effects of resistance training on muscle strength and mass (including higher muscle strength, quality, size, power, endurance, etc.) occur across all segments of the population. Thus, it goes without saying that a well-rounded exercise program consisting of both aerobic and resistance training is preferred to one that focuses only on a single mode of exercise.

It goes without saying that a well-rounded exercise program consisting of both aerobic and resistance training is preferred to one that focuses only on a single mode of exercise.

One training modality that perfectly fits this kind of approach is circuit training. It consists of 8 to 12 consecutive stations, but may vary according to the design. During a circuit training class, participants with different training abilities can work at their own intensity while also training with others. In fact, each participant moves from one station to the next with little (15 to 30 seconds) or no rest, performing 15 to 45 seconds of work (generally 8 to 20 repetitions) at each station. Loads can vary from body weight to external resistances of approximately 40% to 80% of 1RM. When cardio stations also are included in the circuit (such as cycling and running) you have a quick, fun and effective all-around workout that stimulates both the aerobic and anaerobic energy systems in addition to the strength component.

Circuit training can be performed both with gym equipment or with bodyweight exercises. It is important to remember that using just  the weight of your body or a small set of weights can provide enough resistance to make you sweat when you are short on time, thus creating a time efficient workout you can perform almost anywhere, although with some drawbacks, as we’ll see later on.

Taking Circuit Training to the Next Level

As advantageous as circuit training can be, its correct management (especially when different weights, tools and machines are used) can be quite tricky. For example, some people might have a hard time adjusting their loads or seating, setting the machines, remembering where to go etc. All of this slows down the training circuit and stalls the movement of others in one spot, negatively affecting the experience of both the users and the trainers.

Despite the undeniable time efficiency of bodyweight exercises, the lack of specific, customized loads, and the reduced cardio activity, makes this type of circuit training not as effective in the long run.

With that in mind, Technogym developed a circuit that reduces the complexity of circuit training, while keeping it effective, technologically advanced and fully customizable, thus bringing it to the next level.

BIOCIRCUIT consists of six strength and six cardio stations with a fixed work/rest time ratio, allowing up to 12 users to work simultaneously at all times with no unexpected waiting times. Thanks to the integrated digital solution, the machines themselves guide the user during the workout in order to easily achieve the selected goal and even instructs the user on where to go next. This technology allows the user to complete a full circuit training session in precisely 30 minutes (even though variations can be made to lengthen or shorten the workout).

But the real added value is represented by the fact that the BIOCIRCUIT allows the unique possibility of subjectively customizing the exercise intensity thanks to the execution of the “circuit set up”, a quick test battery aimed to identify the correct intensities for each user on both cardio and strength machines. Accordingly, the proposed loads in any of the stations are always related to individual percentages of maximal strength and aerobic capacities depending on specific goals and needs.

This means that 12 people could be working at the same time on the circuit, each one of whom with different goals, loads and work intensities.

All of the above mentioned was achievable thanks to the development of an electronic motor installed on the machines. This innovative motor is able to generate adaptive resistance adjustments in response to kinematic parameters (i.e., position, velocity and acceleration) of movement. However, any desired resistance type and profile can, in theory, be designed to emphasize muscle activity in a particular portion of the range of motion or unload a specific joint structure. In fact, isotonic (also with different loads between the concentric and eccentric phase), hydraulic, viscous, elastic and isokinetic resistances were all reliably simulated to provide a solid and innovative training experience for users requiring different needs. Having all these types of resistances on board allows the trainer to choose among a series of different training modalities, making it possible to always assign the right workout to the right user.  This innovative technology allows the user to enter the circuit, automatically find the exact needed loads, complete his/her workout in the planned time and, keep track of his/her results.

References

1) Garber CE, Blissmer B, Deschenes MR, et al. Quantity and quality of exercises for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Med Sci Sports Exerc. 2011;43(7):1334-59.
2) Mayorga-Vega D, Viciana J, Cocca A. Effects of circuit training program on muscular and cardiovascular endurance and their maintenance in schoolchildren. J Hum Kinet. 2013; 5(37):153-60.
3) Paoli A, Pacelli QF, Moro T, et al. Effects of high-intenisty circuit training, low-intensity circuit training and endurance training on blood pressure and lipoproteins in middle-aged overweight men. Lipids Health Dis. 2013;12:131.
4) Sperlich B, Wallmann-Sperlich B, Zinner C, Stauffenberg VV, Losert H, Holmberg H-C. Functional high-intensity circuit training improves body composition, peak oxygen uptake, strength, and alters certain dimensions of quality of life in overweight women. Front Physiol. 2017; 8:172.
5) Klika B, Jordan C. High-intensity circuit training using body weight maximum results with minimal investment. ACSMs Health Fit J. 2013; 17(3):8-13.

Author:
Roberto Nicoletta works in the Medical-Scientific Research & Innovation Department of Technogym and serves as the head of Sport Science for the Italian Rugby League National Team. He also has collaborated with the NBA as a strength and conditioning coach during the NBA Global Camp 2018. Nicoletta holds an international Master’s of Science in Sport Science, Health and Physical Activity, which he obtained by studying across four different European universities (the University of Foro Italico of Rome, the University of Southern Denmark in Odense, the German Sport University of Cologne and the University of Vienna).

How do I earn and track CECs for my ACSM Certification? ANSWERED

The purpose of ACSM recertification is to ensure that ACSM Certified Professionals enhance skills and knowledge above and beyond minimum competence. Periodic recertification occurs through the documentation of (and confirmation, when audited) of required continuing educational activities over a three-year cycle.  Each level of certification requires a different amount of continuing education.



When you renew your certification, you are required to acknowledge completion of the required continuing education credits (CECs), have current CPR certification and pay the required renewal fee. ACSM audits a percentage of randomly selected certification renewals at each credential level every year. If audited, you will be required to provide documented proof of your CECs to the ACSM National Office within 30 days. Below are a few quick tips regarding CECs and recertification:

1. Need CECs? ACSMceOnline offers many affordable options to fulfill your CEC requirement and is available 24/7, 365 for you to earn CECs. ACSM members do receive a discount here.  The member discount code is no longer required since we transitioned to our new learning management system. The system will recognize you as an ACSM member once you log in; and member pricing will be reflected at checkout.  If member pricing is not reflected, and you believe you are a member, please email the membership department prior to completing your purchase.

2. ACSM accepts CECs you earn from other organizations that are directly related to your ACSM certification. Here are the criteria:
       a. Content outside of the scope of your certification will not be accepted.
       b. You must have been awarded CECs or contact hours from the organization that sponsored the event or from any other major fitness organization.
       c. ACSM has a network of Approved CEC Providers that offer courses, but your CECs do not have to come from them. 

3. CECs, CMEs, CEUs and contact hours are sometimes used interchangeably, fortunately we do accept all related increments of instructional hours. Organizations have different ways of calculating CECs, the general rule is that the CEC equivalency is always 1 = 1, but if the organization uses the decimal system (i.e. ACE or NSCA) then its .1 = 1. If there is any doubt, it typically equates to 1 CEC per hour of participation. For a listing of what is accepted, click here. 

4. You do not have to send in your CECs unless you are audited. Be sure to keep all of those certificates of attendance/completion that you've received. You can be audited up to a year after recertification.

5. Earning CECs does not automatically renew your certification for you. You still must actively complete the renewal form and pay. The form will have you input the number of CECs you've earned in the designated fields, you will not have to list out each course. If you are audited, a more detailed form must be submitted along with your audit documents.

ACSM Self- Reporting Tool

When you earn CECs from attending an ACSM Annual Meeting or Health and Fitness Summit or by taking courses on our ACSMceOnline site, those will automatically show up in your My CEC/CME History tab when you log into your MyACSM profile. All other CECs you must manually input using the Self-Reporting Tool. This currently is not required but is a great way to track your continuing education.
 
1. To track your continuing education using the Self-Reporting tool, login to your MyACSM profile.
2. Next, you will click My Profile, the MyCEC/CME History tab and then click the Self-Reporting tool button.
3. Enter your course information into the form and submit.

Author: 
Francis Neric, MS, MBA, is the national director of certification for the American College of Sports Medicine (ACSM). Neric leads the development and administration of ACSM's state-of-the-art certification programs. He also serves on the Committee on Accreditation for the Exercise Sciences (CoAES) and Coalition for the Registration of Exercise Professionals (CREP) which directly supports the mission, vision, and values of the college. Neric has a BS degree in exercise science from CSU Long Beach, a MS degree in clinical exercise physiology from CSU Fullerton, and an MBA in management from the University of Colorado at Colorado Springs.

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How to Renew Your ACSM Certification


ACSM Recertification FAQs

"Should be on the bookshelf of every health and fitness facility manager and owner."

This easy-to-use reference will help managers and staff save time and expense with ready-to-use templates, including questionnaires, informed consent forms, and evaluation forms.

Health and fitness facilities play an important role in providing opportunities for individuals to become and remain physically active. To help those facilities establish and maintain an exceptional standard of operation, client care, and service, the fifth edition of ACSM’s Health/Fitness Facility Standards and Guidelines should be on the bookshelf of every health and fitness facility manager and owner.

 Go to book page and DOWNLOAD sample

 

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The American College of Sports Medicine has published a new collection of papers titled ACSM Scientific Pronouncements: Physical Activity Guidelines for Americans, 2^nd Edition. The pronouncements are featured in a special issue of Medicine & Science in Sports & Exercise (MSSE) that published today. The 14 papers included in the collection originated from the work of the Physical Activity Guidelines Scientific Advisory Committee.

The ACSM pronouncements represent the depth and breadth of the committee’s work, from July 2016 though February 2018, reviewing, interpreting and summarizing the current scientific literature on physical activity and health from a public health perspective. The Committee’s Scientific Report is the foundation for the recently released Physical Activity Guidelines for Americans: 2^nd Edition. The pronouncements highlight key topics and evidence from the Committee’s Scientific Report in a format and medium that, for many, will be more familiar and easier to access than the online version of the report. Several of these topic areas such as sedentary behavior, the benefits for children as young as three to five-years-old and the promotion of regular physical activity were not included in the previous 2008 guidelines and its accompanying scientific advisory committee work.

The pronouncements describe a cornucopia of health benefits accompanying regular physical activity for all age groups, including maintenance of a healthy weight, reductions in cardiovascular disease, type-2 diabetes and eight types of cancer, as well as improvements in cognition, perceived quality of life, sleep and energy for daily activities. Together, they provide a summary of the ever-widening range of health benefits attributable to physical activity. The papers also expand the available information about the interactions between sedentary behavior and moderate-to-vigorous physical activity, in addition to topics on the minds of a growing number of Americans, such as the benefits of lighter intensity activity and step counts, as well as high-intensity interval training. Finally, they provide evidence and examples of a wide range of effective physical activity promotion methods, including individual level, community-based and environmental and policy interventions, along with a number of promising information and communication technologies for increasing physical activity.

The ACSM pronouncements highlight not only the benefits of regular physical activity, but also what remains to be learned if the promise of physical activity for the public is to be fully realized. For example, we know that, despite the substantial health benefits that would seem to be within easy reach, many people are not benefiting. We have yet to learn how to assemble the most effective interventions into multifaceted programs that enable, facilitate and encourage people to be more physically active, regardless of their age or current circumstances. We are just beginning to appreciate the relative benefits of different physical activity intensities, ranging from high-intensity intervals to light-intensity activity, as well as the fuller role that sedentary behavior plays in impacting our health. We also are still learning how to best assemble the various types of physical activity across a full 24-hour day to obtain the most benefits.

These areas for future study notwithstanding, the breadth of the current evidence base presents us with a “clarion call” to put into action all that we know now, so that all Americans can receive the health and quality of life benefits that an active lifestyle can bring.

To get started on learning more about the new ACSM Pronouncements, read The U.S. Physical Activity Guidelines Advisory Committee Report—Introduction. 

Abby C. King, PhD, FACSM, Co-Chair, 2018 Physical Activity Guidelines Advisory Committee, is Professor of Health Research & Policy and Medicine at Stanford School of Medicine. Recipient of the Outstanding Scientific Contributions in Health Psychology Award from the American Psychological Association, her research focuses on the development, evaluation, and translation of public health interventions to reduce chronic disease and its key risk factors, including physical inactivity and sedentary behavior. She has developed and evaluated the effectiveness of state-of-the-art communication technologies and community-based participatory research perspectives to address health disparities among disadvantaged populations worldwide. She has served on a number of government taskforces in the U.S. and abroad, including membership on the HHS Scientific Advisory Committee on National Health Promotion and Disease Prevention Objectives for 2020, and the Science Board of the President’s Council on Fitness, Sports & Nutrition. An elected member of the Academy of Behavioral Medicine Research and Past President of the Society of Behavioral Medicine, Dr. King was one of 10 U.S. scientists honored by the Association of American Medical Colleges in 2014 for outstanding research targeting health inequities. Her research on citizen science engagement to promote healthful living environments for all has been honored with an international excellence award.

Kenneth E. Powell, MD, MPH, FACSM, Co-Chair, 2018 Physical Activity Guidelines Advisory Committee, now retired, was a public health epidemiologist with the CDC and the Georgia Department of Human Resources. The relationship between physical activity and health has been an important theme during his career. He planned, chaired, and edited the papers from the first national workshop on the epidemiologic and public health aspects of physical activity and exercise in 1985. Dr. Powell served on the Institute of Medicine Committee on Physical Activity, Health, Transportation, and Land Use (2005); Committee on Progress in Preventing Childhood Obesity (2008); and Committee on Physical Activity and Physical Education in the School Setting (2013). He was a member of the 2008 Physical Activity Guidelines Advisory Committee and a co-chair of the 2018 Physical Activity Guidelines Advisory Committee. He is a graduate of Harvard College, Northwestern University School of Medicine, and the Harvard School of Public Health.

ACSM's Health & Fitness Journal®: May – June 2019 CEC Course #1: Physical Activity Guidelines for Americans: The Relationship between Physical Activity and Health

Available ACSM CECs: 2.0

About the Course

This course includes an online ACSM's Health & Fitness Journal® Article and a corresponding online quiz.

With a focus on disease prevention and health promotion, the Physical Activity Guidelines for Americans (PAGA) is a valuable resource for those within the health and fitness profession when developing individual physical activity programs as well as more broadly in providing opportunities for physical activity within families and communities.

Read the free article

Purchase the course and earn CECs

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