Health Binder Layout Name on front with 9th grade HEALTH Partner Sheet in front of dividers Dividers sectioned as follows 1. Jump Starters 2. Notes 3. Worksheets 4. Quizzes

JUMP STARTER List 3 rules needed to avoid injury while working out.. For every JUMP STARTER, write in your binder…. Date: Question: List 3 rules needed to avoid injury while working out..

Health Wellness Working Out Working Out Safety

Working Out Safety Components 1. Adequate Warm Up 2. Stretching 3. Proper Technique 4. Equipment Care 5. Ability Level

Adequate Warm Up Increased circulation of blood to muscles Enables greater ELASTICITY of muscle fibers Allows Joints to move more efficiently

Stretching Static vs. Dynamic Static = Hold Dynamic= Movement Hold for 20 sec. minimum Stretch muscles you are working

Proper Technique BEND KNEES (Do not lock joints) Abdominals pulled in Breathing = IN with easy movement Out with difficult movement Keep control of weights (no swinging)

Equipment Care Always return what you use to proper spot Notify teacher of any broken and non working equipment Replace pin to lowest weight on machines for next person when finished

Ability Level Confident or Unsure?

Knows weight lifting or position of exercise CONFIDENT = Can set up machine Knows weight lifting or position of exercise Successfully warm up and cool down muscles UNSURE = Ask a friend or teacher Check machine for positioning Need assistance with which muscles working out