High School

Weight Room

Benefits of Weight Training

• Improves Muscular Strength• Improves health and overall fitness• Develop personal discipline• Improve your self esteem• Provides energy and decreases stress

Safety Rules• Never Horseplay in the weight room.

Injuries can occur• Always use proper technique. • Wear proper closed toe shoes.• Always lift with a partner. He is also

your spotter• Use the antibacterial wipes before

and after your workout

Weight Room Etiquette

• Put all weight back after use.• Pick up all trash.•Wipe down all benches after

use.•Do not drop weights or bang

bars together.• The weight room will be clean

before you are dismissed

General Nutrition Tips• Eat a big breakfast, a good lunch, and a small dinner.

1. Fill your fuel tank up in the morning then “Top it off” during the day

• Fill your tank with the right stuff1. Eat a balanced diet of protein, carbs, and fats

• Eat a good breakfast1. Protein (eggs and lean meats), Carbs (oatmeal and whole breads), and “good sugar”

(from fruit or honey)

• Eat 4-6 small meals a day. Not three big meals1. A good general rule after breakfast is to never eat more that the size of your fist at

any one meal.

• Eat before and after your workout and drink lots of water

1. Have a protein and carb meal about 30 mins. Before your workout (protein shakes are great)

• Avoid Soda, Candy, junk food, and caffeine1. These are bad sugars and they will “muddy” the water in the gas tank. Too much

caffeine dehydrates you.

Where to Begin

• What area of fitness do you need to improve on?1. (Based on your fitness test scores)

• What do you need to work on?1. What muscles do you wish to tone / work out?

• Do you play and sports or do any activities that require a specific component of health or skill related fitness?

1. If yes, what sport / activity2. Is cardio-vascular fitness an important part of your sport / activity

Write down your goals

Weight Training: How to begin• Warm up: A warm up is defined as any exercise that

increase your heart rate for 2-3- minutes.

• The following exercises can be used to create a total body warm – up.

1. Jump Rope 4. Jog in place2. Jumping jacks 5. Squat thrusts3. Dot drill 6. Plate warm up

Follow your warm up with 2-3 Minutes of stretching

Routine / Work out of the day

Warm up for 2-3 minutesStretchWork out (Lower Body)Exercises1. Power clean (3 x 4)2. Parallel Squat (3 x 8)3. Incline Bench Press (3 x 8)4. Step Ups (2 x 10)5. Lunges (2 x 10)6. Straight leg dead lifts (2 x 10)7. Glute Ham Raises (2 x 10)

Miscellaneous

Types of weightsFree Weights

DumbbellsBarbells

DefinitionsReps:- Repetition, one complete movement of a particular exercise.Sets:- A group of consecutive reps performed in succession

Anatomy Chart