1. Fitness Room
Guidelines

2. Fitness Room Guidelines
Students and athletes are not permitted to use this room unsupervised.
Anyone using fitness room must sign in (Date, time in and time out)
Maximum number of people in the room at any one time is 15 + instructor(s).
Must wipe down and replace all equipment after use. (spray on towel and wipe.)
Bikes, stair stepper and other equipment are not to be moved from its position.
No Horseplay
Do not sit on equipment if not using
Be responsible and safe at all times.
Equipment must be used properly.
It is the student’s responsibility to report any damaged equipment to the supervising adult and the PE department. 
The use of this room is a privilege and abusing the rules will revoke your privilege.

4. Spin Bikes
You will only get out what effort you are willing to put in!! (1-10) you think you can not go any further, 7-8 tough to keep going, 4-6 work out mode, 1-3 warm up pace.
Brake
Measuring
Stand next to bike and set seat at hip bone
@ 12 and 6 o clock knee should be slightly bent
@ 3 and 9 o clock knee should not be beyond toe

5. Universal 10-15 reps minimum, no maxing
Use range of motion 3 count down, 3 count up.
Use R.O.M.
Breathe in while pulling or pushing and when returning breathe out.
Place all pins in top weight when finished.
No banging weights
Treat others and equipment with respect

6. STRETCHING
Dynamic stretching uses speed of movement, momentum and active muscular effort to bring about a stretch . Unlike static stretching the end position is not held.
Dynamic stretching is similar to ballistic stretching except that it avoids bouncing motions and tends to incorporate more sport-specific movements.
Arms circles, exaggerating a kicking action and walking lunges (without weights) are examples of dynamic stretches. A walking lunge dynamically stretches the hip flexors by emphasizing hip extension and can reduce muscle tightness around the hip joint necessary for competition.
Dynamic stretching is useful before competition and has been shown to reduce muscle tightness. More recent scientific studies seem to suggest that dynamic stretches before competition are preferably to static stretches. This may be particularly true for strength and power athletes.

7. Work out Safe.
You will only get
out what you are
willing to put in!!!
Push yourself!!

8. HAVE FUN AND
WATCH OUT FOR
OTHERS AND
REMEMBER TO
BREATHE!!!