1. Benefits of Weight Training
1. Helps control blood pressure.
2. Tones & strengthens muscles & bones.
3. Increases metabolism.
4. Improves posture.
5. Lowers resting heart rate.
6. Improves balance & coordination.
7. Reduces body fat & injuries.
8. Improves physical appearance.

2. Guidelines for Weight Training
1. Lift weights from the floor with legs NOT the back.
2. Use a smooth, full range of motion.
3. Don’t lock or hyperextend joints.
4. Breathe throughout exercise.
5. Use low weight & high repetitions.
6. Use good posture & form.
7. Set weight & seat BEFORE starting.
8. Don’t use equipment that appears broken.

3. Partner/Spotters Responsibility
1. Never leave your partner alone.
2. Ensure the safety of your partner.
3. Always use a spotter when lifting weight over head, especially when using free weights, medicine balls, and/or dumb bells.

4. Why do we use low weights & high repetitions?
As middle school students, your bones, joints, and tendons are still developing and it’s important to not overdo it causing them strain or damage.
STOP if something doesn’t feel right or if you feel pain and let the teacher know ASAP!

5. Fitness Room Safety Rules
No student in fitness room without teacher.
No food or drink allowed in the fitness room.
3. Always stay on task and follow
directions.

6. 4. Never touch the TV’s and Wii.
Stay in the designated station with your partner.
Dumbells and medicine balls stay in designated area and must be returned to the racks.

7. 7. Adjust the weight and seat before you are on the machine.
8. Only 1 person on weight machine, treadwall and bikes at a time.
9. Never adjust weight or touch cable when machine is in use.

8. Determining the amount of weight to be lifted
Use light weights (only yellow) before progressing to medium weights (blue or red).
A repetition (rep) is a single lift of the weights.
A group of reps is called a set.
The recommended minimum weight training is 1 or 2 sets of 8 to 12 reps.

9. Principles of Training

10. THE PRINCIPLE OF PROGRESSION
In order for a muscle to become stronger it must experience the act of gradually adding stress to it during each exercise.

11. Results
Too little or too slow progression results in lack of strength or improvement.
Too fast or too much progression results in injury.

12. THE PRINCIPLE OF OVERLOAD
In order for a muscle (including the heart) to increase in strength, it must be stressed by working against a load greater than it is used to.

13. How To: * increase the resistance * increase the number of reps
* increase the number of sets
* increase the intensity

14. THE PRINCIPLE OF SPECIFICITY
In order for proper training to occur the exercises should be relevant and appropriate to the sport for which the individual is training.

15. HOW THIS APPLIES TO WEIGHT TRAINING:
The muscles you are using in your sport are the muscles you should be focusing mainly (not completely) on when weight training.