Warrior Physical Fitness Strength & Conditioning J.F Webb High School

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

Safety Rules Never fool around in the weight room. Improper use can result in physical harm. Always use proper form/technique while lifting. If not, injury can occur. Make sure there are no obstructions in your lifting area. Wear proper footwear to ensure stability. Make sure pins are secure in the machine before you lift. Follow proper progression of weight advancement for each exercise. Avoid the temptation to lift as much as you can. Concentrate on the exercise that you are performing. Do not carry out conversations at the same time. Stay in control of the lift at all times. Movements should be smooth. Always work with a spotter for bench press, squats, leg press and any other exercise that you need assistance with. –You may never do the above exercises without a spotter.

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.

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

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

Definitions Reps: –Repetition, one complete movement of a particular exercise Set: –A group of consecutive reps performed in succession

Anatomy Chart

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?

Weight Training: How to Begin Jump rope Jog in place Jumping jacks Squat thrusts Bicycling Elliptical Follow your warm up with 2-3 minutes of stretching head to toe. Hold each stretch seconds 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

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Bicep Action: Flexes arm Location: Upper arm anterior Exercises to strengthen: Free Weights: Bicep Curl, Hammer Curl, Preacher Curl Other Exercises: Pull Ups, Bench Press, Push Ups Muscle of the Day

Tricep Action: Extends Arm Location: Upper arm posterior Exercises to strengthen: Free Weights: Tricep Extension, Tricep Kick-backs (lawnmower pulls), Dips Other Exercises: Pull Ups, Bench Press, Push Ups Muscle of the Day

Muscle of the Day Quadricep (4 Muscles) Action: Extends Leg at Knee joint Location: Upper leg anterior Exercises to strengthen: Free Weights: Lunge, Squat, Wall Sit Other Exercises: leg extension, leg press, squat (on rack)

Muscle of the Day Hamstring (3 muscles) Action: Flexes Leg at Knee joint Location: Upper leg posterior Exercises to strengthen: Free Weights: Lunge, Squat, Wall Sit Other Exercises: leg curl, leg press, squat (on rack)

Abdominals Action: Flexes trunk at the waist & aids with breathing Location: Ribs to pelvis Exercises to strengthen: Free Weights: Sit ups, crunches, leg lifts Other Exercises: Abdominal curl machine, Stability Ball curl ups (core workouts) Muscle of the Day

Latissimus Dorsi Action: Extends trunk at the waist Location: Lateral mid-back region Exercises to strengthen: Free Weights: bent over row, Other Exercises: upright row, lat pull down, pull ups, Muscle of the Day

Pectorals Action: Flexes and Adducts arms Location: Chest Exercises to strengthen: Free Weights: Bench Press, Flies Other Exercises: Push ups, dips Muscle of the Day

Trapezius Action: Elevates shoulders and moves arms Location: Upper back Exercises to strengthen: Free Weights: Shoulder shrugs Other Exercises: Upright rows Muscle of the Day

tp%3A%2F%2Fwww.beebleblog.com%2Fimages%2Fdeltoids2.jpg Deltoids Action: Shoulder movement Location: Shoulder abduction Exercises to strengthen: Free Weights: Lateral & Front Arms Raises Other Exercises: Push Ups, Chest Press Muscle of the Day

ttp%3A%2F%2Fwww.microsurgeon.org%2Fimages%2Fgastroc3.jpg Gastrocnemius/Soleus Action: Heel Raise Location: Posterior Lower leg Exercises to strengthen: Free Weights: Heel Raises Other Exercises: Seated Toe Press Standing Toe Press Muscle of the Day

Routine of the Day Warm Up 2-3 minutes and Stretch (head to toe) Exercises 3 sets of 12 reps (3 x12) –Bicep Curls –Triceps extensions –Lateral Arm Raises –Hammer Curls –Lunges –Toe Press (heel raise) –Abdominal Twists –Overhead Press –Floor to Ceiling Twists (See me for details)

Determining your 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 and bring to next class