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Weight Training Guidelines

8th GradePersonal Fitness Class

HS Lifting Class

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Two Most Important Guidelines to Remember When Lifting Weights:

  1. Always work the joint through its Full Range Of Motion (FROM)

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  • Always Work Opposite Muscle Groups (WOMG)

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    • Biceps/Triceps
    • Quadriceps/Hamstrings
    • Chest-Abdominals/Upper-Lower Back

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Spotting

  • A spotter is ALWAYS needed when free weight is held over the body and/or head
  • NO EXCEPTIONS!!!

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Don’t Forget To Breathe!

  • Inhale- when resistance is going down with gravity
  • Exhale- when resistance is going up against gravity
  • Always breathe in through your nose and out through your mouth
  • Get more oxygen to your blood quicker when breathing in through your nose

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Proper Technique

  • Lift with your legs, not your back!
  • Locate a focal point- if your head moves, usually your body will follow, KEEP YOUR HEAD STILL
  • Avoid unnecessary movement- arcing of the back, twisting, lifting legs
  • Technique not great / Lower the weight
  • When using a bench, remember your points of contact:
    • Head
    • Back
    • Butt
    • Both Feet

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Proper Technique

  • NEVER Bounce the bar off your chest when bench pressing
  • Control the weight when going down with gravity, DON’T LET GRAVITY DO THE WORK FOR YOU
  • Explode up with the weight when going against gravity

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Overload Principle

Overload- to put more strain on the body/muscles than what they are used to

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NECESSARY FOR MUSCLE GROWTH!!

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Ex. Bench Press- When 100 lbs. becomes easy, it’s time to increase the resistance to make it more challenging. 10-20% increases at a time are suggested.

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Safety

  • Keep the fitness room neat and clean
  • Rack all free weights when finished
  • Be aware of your surroundings
  • Absolutely no messing around! It is way too easy for someone to get hurt when lifting.
  • If unsure of anything, ask Mr. Goon, that is what I am here for!

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People should not start lifting weights, or resistance training, until they are 18 years old or older.

True

False

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Resistance Training Facts

  • Girls SHOULD participate in regular resistance training to strengthen bones to help prevent osteoporosis later in life
  • “Feeling the burn” is GOOD
  • Feeling pain is NOT
  • Just because you lift weights it doesn’t mean you will look like a professional bodybuilder!!
  • Resistance training, if done correctly, can benefit all people regardless of age or gender

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Aerobic vs. Anaerobic

Aerobic Exercise- low intensity, long amount of time, little or no breaks

Ex.- soccer, marathon, mile run, cross country

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Anaerobic Exercise- high intensity, short amount of time, with breaks

Ex. football, volleyball,WEIGHTLIFTING, 100M sprint, baseball, softall

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Muscle Match

  • Biceps Curls
  • Triceps Dips
  • Front Abdominals/ Trunk Twists

Obliques

  • Pectorals Bench Press
  • Heart/Cardio Treadmill
  • Latissimus Dorsi Pulldowns
  • Quadriceps/ Step Ups

Hamstrings/

Gastrocnemius

  • Deltoids/Trapezius Shoulder Press

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Links

  • Proper Technique Videos