Weight Room Rules
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Transcript of Weight Room Rules
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High School
Weight Room
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Benefits of Weight Training
• Improves Muscular Strength• Improves health and overall fitness• Develop personal discipline• Improve your self esteem• Provides energy and decreases stress
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Safety Rules• Never Horseplay in the weight room.
Injuries can occur• Always use proper technique. • Wear proper closed toe shoes.• Always lift with a partner. He is also
your spotter• Use the antibacterial wipes before
and after your workout
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Weight Room Etiquette
• Put all weight back after use.• Pick up all trash.•Wipe down all benches after
use.•Do not drop weights or bang
bars together.• The weight room will be clean
before you are dismissed
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General Nutrition Tips• Eat a big breakfast, a good lunch, and a small dinner.
1. Fill your fuel tank up in the morning then “Top it off” during the day
• Fill your tank with the right stuff1. Eat a balanced diet of protein, carbs, and fats
• Eat a good breakfast1. Protein (eggs and lean meats), Carbs (oatmeal and whole breads), and “good sugar”
(from fruit or honey)
• Eat 4-6 small meals a day. Not three big meals1. A good general rule after breakfast is to never eat more that the size of your fist at
any one meal.
• Eat before and after your workout and drink lots of water
1. Have a protein and carb meal about 30 mins. Before your workout (protein shakes are great)
• Avoid Soda, Candy, junk food, and caffeine1. These are bad sugars and they will “muddy” the water in the gas tank. Too much
caffeine dehydrates you.
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Where to Begin
• What area of fitness do you need to improve on?1. (Based on your fitness test scores)
• What do you need to work on?1. What muscles do you wish to tone / work out?
• Do you play and sports or do any activities that require a specific component of health or skill related fitness?
1. If yes, what sport / activity2. Is cardio-vascular fitness an important part of your sport / activity
Write down your goals
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Weight Training: How to begin• Warm up: A warm up is defined as any exercise that
increase your heart rate for 2-3- minutes.
• The following exercises can be used to create a total body warm – up.
1. Jump Rope 4. Jog in place2. Jumping jacks 5. Squat thrusts3. Dot drill 6. Plate warm up
Follow your warm up with 2-3 Minutes of stretching
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Routine / Work out of the day
Warm up for 2-3 minutesStretchWork out (Lower Body)Exercises1. Power clean (3 x 4)2. Parallel Squat (3 x 8)3. Incline Bench Press (3 x 8)4. Step Ups (2 x 10)5. Lunges (2 x 10)6. Straight leg dead lifts (2 x 10)7. Glute Ham Raises (2 x 10)
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Miscellaneous
Types of weightsFree Weights
DumbbellsBarbells
DefinitionsReps:- Repetition, one complete movement of a particular exercise.Sets:- A group of consecutive reps performed in succession
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Anatomy Chart