Weight Lifting in Physical Education

1. Weight Lifting in Physical Education 9th Grade Physical Education

2. What Exactly is Weight Training? • A common type of strength training • Used to develop strength • Also increases size of skeletal muscles.

3. Having a Plan • The first part of developing a successful weight training program is having a plan. • SET GOALS • MAKE A CALANDER • WRITE OUT HOW YOU PLAN TO ACHIEVE GOALS

4. Wait until you're ready!!! • Wait until at least 15 years old to start weight training • At 15 years of age most people’s can perform the exercises in a health and correct way.

5. WARM UP – COOL DOWN • Warm up and cool down for each session. • Your warm-up session before lifting weights should include stretching exercises, calisthenics and jogging. • When you begin each lifting exercise, use small amounts of weight at first and then progress to heavier weights. Stretching is also important during your cool down.

6. Safety Tips For Weight Training • If you are feeling sick or unhealthy do not lift weights that day. • Give your body time to rest. • Do not lift weight that is to heavy.

7. The DO’s Of Weight Training • Do use spotters when you try the major lifts. • Do keep your back straight when lifting.

8. The DO’S of Weight Lifting Continued • Do use proper lifting technique when moving weights around the room. • Do wear shoes with good traction. • Do make sure the equipment you use is in good condition.

9. The DON’TS of Weight Lifting • Don't hyperventilate (breathe in and out fast) or hold your breath when you lift heavy weights. • Don't continue lifting if you feel pain. Stop the painful exercise for a few days, or try it with less weight.

10. The DON’TS of Weight Training Continued • Don't exercise any set of muscles more than 3 times a week. • Don't "cheat" on your technique to lift heavier weights than you can handle. • Don't lift heavy weights without spotters. • Don't lift more than you know you can lift safely.

11. PARTS OF THE BODY THAT ARE IMPORTANT TO WORK OUT!!! • LEGS • BACK • CHEST • CORE (ABS) • ARMS (TRICEPS, BICEPS) • SHOULDERS

12. LEG EXERCISES • The most important leg exercise is the squat • Lunges • Leg Press • Hamstring Curls • Leg Extensions

13. BACK EXERCISES • HANG CLEANS • DEADLIFTS • LAT PULL DOWNS • DUMBELL ROWS • PULL-UPS

14. CHEST • BENCH PRESS • INCLINE BENCH PRESS • DECLINE BENCH PRESS • PEC FLY • THESE EXERCISES CAN BE DONE USING BARBELLS OR DUMBELLS

15. CORE EXERCISES • CRUNCHES • RUSSIAN TWIST • DECLINE CRUNCHES • MEDICINE BALL CRUNCES • MOUNTAIN CLIMBERS • CABLE CRUNCHES

16. ARMS(TRICEP) • CABLE PULLDOWNS USING TRICEPS • CLOSE GRIP, WIDE GRIP • CLOSE GRIP BENCH • SKULL CRUSHERS • WIEGHTED DIPS

17. ARMS (BICEPS) • BICEP CURLS USING MACHING OR FREE WEIGHTS • BOTH WIDE GRIP AND CLOSED GRIPPED • THERE ARE TONS OF DIFFERENT TYPES OF CURLS THAT YOU WILL LEARN ONCE YOU START WIEGHT TRAINING

18. SHOULDERS • SEATED MILITARY PRESS • STANDING MILITARY PRESS • SHOULDER PRESS • BARBELL LIFT (front raise)

19. Things to Remember • Safety is the most important thing when exercising or weight training. • Stay hydrated and make sure have a warm-up and cool down activity. • Always set goals • Have a Plan • If the exercise hurts it is not good • Last always make sure you know what you are doing before you do it when it comes to a certain exercise. Don’t be afraid to ask questions or contact me at maglia82@students.rowan.edu

20. INFORMATION ABOUT WEIGHT TRAINING EXERCISES • HOW TO WEIGHT TRAINING • EXERCISE INSTRUCTION • CHEST EXERCISES • LEGS • BACK • ARMS (TRICEP, BICEPS) • CORE • SHOULDERS These are all great sites on information of how to do each lift and different lifts for each body part.