Personal Fitness

 

This page has been designed to help the Westlake High School students in WHS Personal fitness classes.

 

Rules for the weight room

 

1.    No horseplay is allowed.  Proper conduct will be observed at all times.

2.    No students will be permitted in the weight room unsupervised.

3.    All equipment must be used and cared for properly.

4.    All weight room equipment must remain in weight room area.

5.    Be courteous.  Do not tie up any particular piece of equipment with excess sets or reps.

6.    Proper workout clothing must be worn, including shoes.

7.    All weights must be taken off of the bars at the end of your work out and at the end of class.

8.    No one should be standing around watching everyone else do his or her workout.

 

Make-up assignments/ Research day topics 

 

Personal Fitness II                                             Personal Fitness I

Muscle chart                                                       Power Point

Fitness II PowerPoint

 

Tips for performing weight-training exercises

 

Good form and grip

Smooth movement

Full range of motion

Proper breathing:

Exhale during exertion (lifting)

Inhale when lowering weight

Concentration

Speed of movement:  Raise and lower weight in a controlled manner, do not let momentum raise or lower weights, make sure muscles are doing the work.

 

Spotters

 

Communication is the key.  Use these guidelines when spotting:

 

1.      Be sure you are strong enough to help with the weight being lifted.

2.      Know what the lifter expects from you.

3.      Know the signs or signals the lifter will use when they need your help.

4.      Stay alert!  Do not look away from the lifter.

5.      Do not touch the bar if the lifter can complete the lift.

6.      If needed gently provide the amount of help need to complete the lift.

 

Lifters never give up on a lift!  Do not assume the spotter has control of the bar; they are only there to help you.

 

 

 

 

                                       

 

 

Goal:                                     Sets               Reps                          Weights                                Rest

 

Strength                              3-5                low (3-8)              heavy (75-80% of max)         2-5min

 

Toning and Endurance       2-3                high (12-20)         low (50-60% of max)            20-30 sec

 

Combination                       3-5                moderate (8-12)     moderate (70-80% of max)          60-90 sec

                                                                                 (10 is optimal)                                            (45 is optimal)

 

 

Normally a set is finished when you struggle to complete that last repetition.

 

Some don’ts:

 

ü Don’t accept a challenge from a class member to see who can lift the most.

(Heavy lifting should only be attempted if you have practiced heavy lifting.  This should only be done with very low reps and maximum weight.)

 

ü Don’t use maximum effort on a new exercise or “angle”

 

ü Don’t bounce weight off your chest when benching.

 

ü Don’t dip and rebound quickly when squatting.

 

Check out these links to get ideas and learn more about

Weight lifting and develop a lifting program for yourself:

Netfit – specific muscle exercises

Netfit-Specific workouts

Workout examples

Muscles of the body  . – GOOD FOR PERSONAL FITNESS 2

Excellent web site for a variety of exercises

Core Strength and medicine ball activities

dozens of free sports training program

Largest Exercise Database on the Internet

 

Exercises for developing the chest muscles:

 
         
Flyes         
Bench Press 
Decline Bench Press
Dumbbell Bench Press
Lying Fly
Parallel Bar Dips
Smith Machine Bench
Incline Bench Press
Standing Fly      
Cable-Crossovers
Dumbbell Incline Press
Dumbbell Decline Press
Push-ups
                                                                  

Don’t be fixated on how much you can bench press.  Use all these exercises for total chest development!

Exercises for developing the biceps:

 

Standing Dumbbell curl

Seated dumbbell Curl

Incline dumbbell curl

Preacher curl

Dumbbell concentration curl

Cable curl

Exercises for developing the triceps:

Upright Parallel dips

Close grip bench press

Lying Barbell Curl

Seated triceps press

Dumbbell triceps extension

Dumbbell kickbacks

Pulley Pull Down

Cable and pulley machine triceps extension (one or two arms)

Exercises for developing the Forearms:

Seated Wrist Curl

Standing Wrist curl

Seated reverse curl

Wrist roll

                                     

Exercises for developing the shoulders:

 

Military Press

Dumbbell press

Upright Row

Dumbbell side Lateral Raises

Cable side Laterals

Alternate Front Dumbbell Raises

                                                                                    Exercises for developing the abdominal muscles:

                                               

Sit ups

Twisting

Side bends

Crunches

Leg Raises

Seated bench leg tuck

Side sit-ups

Hanging leg raises

                                                                   Exercises for developing the back:

 

Shrugs (Upper back)

Upright Rows (Upper back)

Wide grip chin-ups (mid-back)

Chin Ups (Mid-back)         

T-Bar Rowing (Mid-back)

Dead lift (Lower back)

Lat Pull down

Seated Pulley Rowing


                                                Exercises for developing the thighs and glutues:

Squats

Lying leg Curl

Glute ham machine

Leg Press

Leg Extension

Lunges

 

Exercises for developing the calves:

Standing Calf Raise