2. Fitness Center Conduct: 1. Do not enter unless accompanied by a teacher. 2. Do not touch or use equipment unless instructed to do so. 3.Do not run chase or horseplay ever. 4.Do not throw any objects. 5.Do not use any free weight bench press without a spotter. 6.Follow your teachers instructions carefully.

3. Fitness Center Safety: 1.Equipment can be dangerous. 2.You will always have a partner. A.Careful with the weight stack – can crush body parts. B.Be cautious of others – do not disrupt others during workouts. C.Use equipment correctly – improper use can cause injury. A.Partners are there to assist/spot your workouts. B.Partners must stay together. 5.Weightlifting Mishaps 3.Fitness Center Rubric 4.Spotting Rubric

4. Equipment Use: 1.Adjust weights. 2.Adjust seat height (if applicable). A.Always adjust your own weights. B.Do not adjust weights when weights are lifted. C.Place pin securely to ensure safety. A.Make sure exercise joint lines up with equipment joint/handles. 3.Sit firmly on equipment. A.Place feet on ground if possible. B.Grip handles firmly. D.Use light enough weight to lift 10 repetitions without help.

5. Equipment Use: 4.Control the weights. A.Use full Range of Motion. B.Use 3 second repetitions. 6.Rack up the weights when you are done. A.Place weights in correct place (large weights on bottom). 5.Use a spotter when necessary. A.Spotters are necessary for all free-weight exercises. B.Spotters stand behind weight lifter to assist and ensure safety.

6. Vertical Chest Press Muscles Used: 1. Pectoralis Major 2. Triceps Brachii

7. Lat Pull Down Muscles Used: 1. Latissimus Dorsi 2. Biceps Brachii

8. Shoulder Press Muscles Used: 1. Deltoids 2. Triceps Brachii

9. Seated Leg Press Muscles Used: 1. Quadriceps 2. Gluteus Maximus

10. Assisted Dip/Chin up Muscles Used: 1. Latissimus Dorsi 2. Biceps Brachii

11. Dumbell Biceps Curl Muscles Used: 1. Biceps Brachii

12. Seated Leg Extension Muscles Used: 1. Quadriceps

13. Triceps Extension Muscles Used: 1. Triceps Brachii

14. Biceps Curl Muscles Used: 1. Biceps Brachii

15. Seated Leg Curl Muscles Used: 1. Hamstrings

16. Leg Lifts Muscles Used: 1. Abdominals

17. Bench Press Muscles Used: 1. Pectoralis Major 2. Triceps Brachii

18. Incline Bench Press Muscles Used: 1. Pectoralis Major 2. Triceps Brachii 3. Anterior Deltoid

19. Tricep Push Down Muscles Used: 1. Triceps Brachii

20. Standing Leg Curl Muscles Used: 1. Hamstring

21. Machine Bench Press Muscles Used: 1. Pectoralis Major 2. Triceps Brachii

22. Squats Muscles Used: 1. Quadriceps 2. Gluteus Maximus

23. Back Hyper Extension Muscles Used: 1. Erector Spinae

24. Dumbbell Circuit Muscles Used: 1. Upper Body Workout Biceps CurlShoulder Shrug Triceps Extension Shoulder Flyes