1. Lesson 4.4 – Sports and Competition Lesson 4.5 – Weight Training

2.  Competition – a contest between two or more people or teams.  Competition can help improve your fitness  Competition should also be FUN!

3.  Sportsmanship – the ability to treat ALL players, officials, and fans fairly during competition.  Someone who practices sportsmanship is called a good sport  A good sport always plays his or her best, follows the rules, considers the safety of other players, and congratulates players for a good job (even if they are on a different team)

4.  You may try several sports in the next few years. You will probably pick sports that are interesting and fun. Try several sports before deciding which you like most. You may find a new sport that you really like.  Find out about schools and community organizations that have team sports and clubs.

5.  Weight Training – the use of weight to make muscles stronger and bigger.  There are two basic kinds of weight training: strength development and bodybuilding.  Strength development is strengthening your muscles without making them bigger.  Bodybuilding is spending a lot of time making their bodies stronger and their muscles bigger.

6.  There are two types of weight training equipment: free weights and machines.  Free weights include dumbbells, barbells, and curl bars.  Machines use a system of pulleys to let you control the weight as you lift it

7.  Use a spotter. A spotter is someone who can take weight away if you cannot finish a lift.  Lift weight in pairs. Take turns to rest.  Make sure weights are secure.  Understand how the machines work.  Use correct form.  Lift only as much weight as you can lift.  Exercise both sides of a joint to prevent injury.