Foundations of Personal Fitness Weight Lifting Safety Foundations of Personal Fitness

Applying Basic Safety Rules and Procedures Basic Safety Guidelines Familiarize yourself with the training facility. Warm up before each session. Learn and use proper technique on any exercise. Use spotters appropriately. Wear a safety belt when necessary. Use clips when adding weights to barbells.

Continued Safety Rules and Procedures. Basic Safety Guidelines Practice all lifts. Control the speed of the resistance movement at all times. Be alert and act responsibly. Return equipment to correct location. Allow time for muscles to repair. Cool down after each session.

Safety: Spotters The main duties of the spotter are: Helping the lifter keep the weight moving in a smooth, steady motion. Observing and pointing out any improper technique. Providing motivation and encouragement.

Proper Technique Remember these basic technique tips: Keep your back straight at all times. Adjust all weight machines/barbells for proper body alignment. When performing standing lifts, have a wide stable base and keep your feet flat on the floor. When lifting objects, keep your core activated.

Proper Technique Tips Continued: Keep the weight close to your body to maintain proper leverage. All lifts should be done through a full range of motion. Concentrate on the muscles that should be doing the work. Keep your hands on the bar and maintain pressure until all weights are safely put back on the racks.

Proper Breathing Three steps involved in breath control: Slowly take two or three deep breaths, holding the last breath. Begin your lift, exhaling the air slowly. Return the weight to its starting position, inhaling as you do.

Proper Grips Overhand grip A grip in which the bar is grasped with the palms facing downward and the knuckles facing upward. Term to Know Gripping the bar correctly ensures that the bar is firmly within your control. The type of grip used depends on the exercise. The overhand grip is one type of grip.

Proper Grips Underhand grip A grip in which the bar is grasped with the palms facing upward and the knuckles facing downward. Term to Know The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The underhand grip is one type of grip.

Proper Grips Alternated grip A grip in which the bar is grasped with one palm facing downward and the other palm facing upward. Term to Know The grip ensures that the bar is controlled. The type of grip used depends on the exercise. The alternated grip is one type of grip.

Proper Grips What are the names of each grip? Overhand Underhand Alternated

Proper Grips Your hands should always be evenly spaced from the ends of the bar. Common Narrow Wide

Weight Room Etiquette Remember these rules of weight room etiquette: Limit your time on a machine or work station, especially at peak hours or high volume of use. Use one machine or station at a time. Put away weights and equipment at the end of your session. Use a towel to wipe down the equipment when you are done.

Resistance Training Equipment Free weights A term applied collectively to dumbbells and barbells, as well as plates and clips. Term to Know Free weights are called “free” weights because of the unlimited direction and movement capabilities of this equipment.

Resistance Training Equipment A dumbbell is a short bar with weights at both ends, designed to be lifted with one hand. A barbell is a long, metal bar with weights at both ends, designed to be lifted with both hands.

Resistance Training Equipment Weight machines Mechanical devices that move weights up and down using a system of cables and pulleys. Term to Know Most weight machines target a single muscle area. They require little or no balance on the part of the user.

Resistance Training Equipment Exercise bands Elastic bands of tubing made of latex that are used to develop muscular strength and endurance. Term to Know Exercise bands are a low-cost alternative to free weights and weight machines.

Muscles and Exercises: Upper Body Pectorals Bench Press, Incline Press, Push Ups Deltoids Bench/Push Ups, Military Press, Shoulder Raises, Upright Rows, Shoulder Shrugs Triceps Bench/Push Ups, Triceps Extension, Triceps Kickbacks

Muscles and Exercises: Upper Body Trapezius Shrugs, Bent Over Rows, Lawnmowers, Pull Ups Latissimus Dorsi Lat Pull-Downs, Bent Over Rows, Seated Rows, Lawnmowers, Pull Ups Biceps Bicep/Hammer/Reverse Curls, Reverse Pull Ups

Muscles and Exercises: Upper Body Abdominals Crunches, Sit Ups, Scissor Kicks, Toe Touches, Bicycles, etc. Oblique's Twisting Crunches, Side Planks, Side Medicine Ball Tosses, etc.