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.

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

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.

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.

Vertical Chest Press

Muscles Used:

1. Pectoralis Major

2. Triceps Brachii

Lat Pull Down

Muscles Used:

1. Latissimus Dorsi

2. Biceps Brachii

Shoulder Press

Muscles Used:

1. Deltoids

2. Triceps Brachii

Seated Leg Press

Muscles Used:

1. Quadriceps

2. Gluteus Maximus

Assisted Dip/Chin up

Muscles Used:

1. Latissimus Dorsi

2. Biceps Brachii

Dumbell Biceps Curl

Muscles Used:

1. Biceps Brachii

Seated Leg Extension

Muscles Used:

1. Quadriceps

Triceps Extension

Muscles Used:

1. Triceps Brachii

Biceps Curl

Muscles Used:

1. Biceps Brachii

Seated Leg Curl

Muscles Used:

1. Hamstrings

Leg Lifts

Muscles Used:

1. Abdominals

Bench Press

Muscles Used:

1. Pectoralis Major

2. Triceps Brachii

Incline Bench Press

Muscles Used:

1. Pectoralis Major

2. Triceps Brachii

3. Anterior Deltoid

Tricep Push Down

Muscles Used:

1. Triceps Brachii

Standing Leg Curl

Muscles Used:

1. Hamstring

Machine Bench Press

Muscles Used:

1. Pectoralis Major

2. Triceps Brachii

Squats

Muscles Used:

1. Quadriceps

2. Gluteus Maximus

Back Hyper Extension

Muscles Used:

1. Erector Spinae

Dumbbell Circuit

Muscles Used:

1. Upper Body Workout

Biceps Curl Shoulder Shrug

Triceps Extension Shoulder Flyes