Weight Room Etiquette

1. 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.

2. 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

3. 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

4. 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

5. 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? • 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?

6. 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:

7. 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)

8. 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

9. Routine of the day • Warm Up 2-3 minutes and Stretch (head to toe) • Exercises 3 sets of 12 reps (3 x12) • 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)

10. Benefits of Weight Training • 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