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Safety Rules
Never fool around in the weight room. Improper use can result in physical harm. Always use proper form/technique while lifting. If not, injury can occur. Make sure there are no obstructions in your lifting area. Wear proper footwear to ensure stability. Make sure pins are secure in the machine before you lift. Follow proper progression of weight advancement for each exercise. Avoid the temptation to lift as much as you can. Concentrate on the exercise that you are performing. Do not carry out conversations at the same time. Stay in control of the lift at all times. Movements should be smooth. Always work with a spotter for bench press, squats, leg press and any other exercise that you need assistance with. You may never do the above exercises without a spotter.
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
Types Of Weights
Weight Machines
Used to guide you through an exercise Some are multi-use, some isolate certain muscles
Definitions
Reps:
Repetition, one complete movement of a particular exercise
Set:
A group of consecutive reps performed in succession
Anatomy Chart
How to Begin
Write down your goals
What area of fitness do you need to improve on?
-(Based on your fitness test scores)
Do you play any sports or do any activities that require a specific component of health related or skill related fitness?
-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?
Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch 12-15 seconds
http://www.youronlinefitness.com/anatomy_ chart.php
http://en.wikipedia.org/wiki/Pectoralis_major_muscle
http://en.wikipedia.org/wiki/Trapezius
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