Edmonds –Woodway High School Weight Room Safety Information In order to use our weight room students must have understanding of the contents of this packet and sign off on the safety check off sheet as presented by the EWHS staff member who provided the instruction. This student will join a student list of those who have been given the proper safety instructions before they may use the weight room. This list shall be posted in weight room for each year.

Care of Equipment Do not set bars, dumbbells, plates, or pins on any of the benches. This helps protect the vinyl covering from cuts. Also, never wear a belt when sitting or lying on benches, quad and hamstring stations, preacher station etc. Place dumbbells and EZ bars on floor between sets. Metal objects are not meant to be dropped on any floor. Use muscular strength to slow the motion of dumbbells. Clanking dumbbells together can cause metal silvers. Check all bar ends for tightness before using. Inform the supervising instructor any time a bar end is loose. Use clip on all bars when weight plates are added, and ensure that the clips are on snugly. Return all equipment to the proper storage area immediately after use. This allows other students to use the equipment too. Report any equipment malfunctions to the teacher or supervisor immediately. Do not wear weight lifting belts outside the room. Hang them up when no longer needed. Please be careful of the mirrors. They are very expensive to replace, If you break any mirrors, you will be charged the full cost of replacement.

Safety Precautions 1. Wear proper exercise attire and sturdy, supportive shoes when lifting. (Sandals, slippers, jeans, hats, etc ) are not allowed. 2. No food and beverages are allowed in the weight room!!! Warm up properly before lifting, and stretch all muscle groups. Check all bar ends for tightness before using. Use clips on all bars when weight plates are added. Check the clips for a good fit. Load and unload both ends of an Olympic bar at the same time to prevent the bar from flipping. Clear the floor area around you to avoid hitting or falling over other dumbbells, weights, bars, clips, etc. Move around the cautiously, and always allow a lifter to finish his/her set before trying to walk by. A slight accidental bump could result in injury to another lifter. Never interfere with a person who is lifting. Perform all lifts using proper technique and breathing. Never hold your breath during an entire repetition. Ask fir assistance from the supervising instructor if you do not know how to perform a certain lift. Perform all lifts in a slow and controlled manner. Fast/jerky repetitions can lead to injuries. Use safety racks and buddy/spotter system for appropriate lifts. Be attentive and ready when spotting your partner. Wear a belt while performing exercises that could potentially injure your back.

13. Perform only exercises and techniques you have been taught in an EWHS weight training class or by your EWHS coach, i.e., EWHS basketball, football, soccer coach. Some lifts that are allowed at private clubs are not acceptable in a high school weight room (i.e., weight lifted over head outside of rack). 14. When injured, remember R.I.C.E. ( rest, ice, compression, and elevation). Ice used in conjunction with compression helps to contain swelling, reduce hemorrhaging and relieves pain. If you have a major concern about an injury or general physical condition, do not hesitate to see your physician. “Horseplay” of any kind will not be tolerated. A few examples are: pushing, tripping, poking, running, pulling, boxing( real or fake), chalking another person’s clothing, etc. when you become a danger to yourself or others, the results will be as follows: -1st Occurrence: Warning, with possible removal from class for remainder of the period ( sit on bench outside the weight room). Daily participation grade noted and affected. Removal is judged according to severity of the incident. -Notification of incidents to parents, principal, counselor, Dean of Students. -Contract for exchange of behavior signed by student upon return to class the next class day. -2nd Occurrence: Removal from class for the remainder of the semester with loss of credit.

Strength Training Technique Reminders Warm up before lifting weights with some form of brisk exercise such as jogging, rope jumping, or calisthenics. Be sure to stretch all muscle groups before lifting, stretch again between sets, and cool down properly afterward. Learn the correct posture and technique for each exercise, pay attention to form. Whenever you are uncertain about the correct mechanics of an exercise, always ask for assistance from the supervising instructor before attempting the exercise. Remember that using proper technique for the lift is more important than the amount of weight lifted. Make the muscle work throughout the exercise. Don’t let the weight swing up or drop down. Avoid jerky movements. Control the weight with muscle power, not inertia or gravity. Work for the fullest range of motion in each exercise from full extension to full contraction of the muscle. When lifting barbells and dumbbells, wrap your thumbs around the bar when gripping it. You can easily drop the weight when using a thumb-less grip. Establish a breathing rhythm as your muscles contract and relax. Don’t hold your breath when you lift. Holding your breath causes a decrease in blood returning to your heart and can cause you to feel faint and dizzy. Never bounce weights against your body during an exercise) i.e., bench and incline). Make the muscles control the weight on the descent and ascent. When lifting up a weight from the floor or rack, keep your back straight and your head up. Bend from your knees, not your waist. ( Don’t bend at the waist with straight legs.)

Protect your back by maintaining control of your spine (protect your spine from dangerous positions). Observe proper lifting techniques, and use a weight lifting belt when doing heavy lifts. Use a spotter or training partner whenever possible. He/She can spot you in heavy lifts, helps you in complete your reps, and offer vital motivation and encouragement when the going gets tough. Star with a couple of weeks of orientation. Familiarize yourself with the weight training facilities and equipment. To build total body strength, you should plan a program that exercises all of the major muscle groups, not just your favorites. Consistency in your workout is what counts. Start out slowly, and be patient with your program. Allow 6-8 weeks for noticeable results. As a general rule, train the bigger muscles of the body before you work the smaller ones, Do multi-muscle exercises before doing exercises that “isolate” individual muscles. Give yourself enough time to recuperate. This will usually be a minimum of 48 hours for any given muscle group. Monitor your body’s signals of stress, injury, or fatigue. Learn to listen to your body’s signals. A lay-off from your routine for more than one week may necessitate a reduction in weights, sets, and/or repetitions. Remember to vary your lifting programs from time to time. Mental and physical boredom and plateaus can occur from using the same routine every day.

These guidelines and standards have been developed and adopted by the physical education department at EWHS. It is further understood that students and staff may use the weight room only after they have completed a training session with the oversight of one of the qualified PE staff.