Transcript File

WEIGHT ROOM ETIQUETTE
 Put all weights back after use (even if you found them in the wrong place).
 Wipe down all benches and machines after use.
 Be aware that others are waiting to use the machine or bench that you are
on. Do the exercise and move on.
 Do not drop the weights or let the weight plates bang together.
 Grunting or screaming out during the lift is not necessary.
 The weight room is cleaned up after all classes. All need to help.
 NO food or drinks, only water bottles with water and a top.
TYPES OF WEIGHTS
Free Weights
 Dumbbells
 Designed to be held in one hand
 Can be used in conjunction w/weight benches
 Barbells
 Can be used in conjunction w/weight benches
 Weight Plates are usually placed on barbells to adjust weight
Advantages: versatility, total body workout, low cost and convenience
TYPES OF WEIGHTS
Weight Machines
 Used to guide you through an exercise
 Some are multi-use, some isolate certain muscles
Advantages:
safety, isolation of muscle
YOUR INDIVIDUAL WORKOUT
 List your goals
 Tone, lose weight, get into shape for sport, get healthy
 Research weight training programs online
 Find one that fits you based on equipment we have in weight
room and your goals
 Write it down or have it somewhere and bring
to next class
HOW TO BEGIN
Write down your goals
 What area of fitness do you need to improve on?
 (Based on your fitness test scores)
 What do you want to work on?
 What muscles do you wish to tone/work out?
 Do you play any sports or do any activities that require a specific
component of health related or skill related fitness?
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If yes, what sport/activity?
What skill or muscle group do you need to work on?
Is cardio-vascular fitness an important part of your sport/activity?
How will you improve this?
WORKOUT LOG OPTIONS
http://www.youronlinefitness.com/anatomy_chart.php
http://www.aworkoutroutine.com/the-ultimate-weight-training-workout-routine/
You can also use phone apps
This is the handout you will use every class and hand in at the end of the unit:
Exercise
Rep 1
Rep 2
DEFINITIONS
Reps: Repetition, the number of times you complete one movement of a particular exercise (12 reps)
Set: A set number of reps used to keep track of the number of times you do each lift (3 sets of 12 reps)
Spotter: Partner who assists in lifts, checks for safety hazards, and supervised the lifter
Collars: Safety tools that go on the end of a barbell, or curl bar, and hold the plates in place on the bars
Dumbbell: Individual free weights that come in different sizes and weights
Barbells: An individual bar that you use to place plates on each side
Core lifts: Works out large muscle groups (bench press, squats, and power cleans)
Auxiliary lifts: Works out smaller muscle groups (bicep curls, triceps extension, and shoulder raises)
HOW TO BEGIN
Warm up:
A warm up is defined as any exercise that increases your heart rate for 2-3
minutes
The following exercises can be used together to create a total body warm-up
Jump rope
Elliptical
Jog in place
Bicycling
Jumping jacks
Walk on incline
Follow your warm up with 2-3 minutes of stretching head to toe.
Hold each stretch 12-15 seconds
ROUTINE OF THE DAY
 Warm Up 2-3 minutes and Stretch (head to toe)
 Exercises 3 sets of 12 reps (3 x12)
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2 exercises for each muscle of the day
2 exercises for abdominals
1 ten minute cardio session
 Remember to record your workout
 Cool Down 2-3 minutes of stretching (head to toe)
BENEFITS OF WEIGHT TRAINING
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Improves muscular strength
Improves health and overall physical fitness
Develop personal discipline
Improve your attitude about yourself and others
Improve your appearance
Provides energy which helps decrease stress
Teach you about goal setting