1. WILLIAMSBURG PHYSICAL EDUCATION FIT FOR LIFE FITNESS ROOM

2. FITNESS ROOM RULES DO NOT ENTER UNLESS ACCOMPANIED BY A TEACHER FOLLOW YOUR TEACHERS INSTRUCTIONS CAREFULLY DO NOT TOUCH OR USE EQUIPMENT UNLESS INSTRUCTED TO DO SO DO NOT THROW ANY OBJECTS, RUN, CHASE, OR HORSEPLAY- EVER

3. FITNESS ROOM SAFETY 6 th GRADE EQUIPMENT CAN BE DANGEROUS CAREFUL WITH THE WEIGHT STACK- It CAN CRUSH BODY PARTS BE CAUTIOUS OF OTHERS - DO NOT DISRUPT OTHERS DURING WORKOUTS USE EQUIPMENT CORRECTLY- IMPROPER USE CAN CAUSE INJURY All students are only allowed to lift 2 plates on weight machines. All students are entitled to at least 7 minutes on a cardio vascular machine. The weights on the weight machines should never be “slammed”; the student should be in control of the weight for the entire set. Each student must perform more than 12 repetitions of a weight for every set. 6th Graders are not allowed to lift free weights. (dumbbells or barbells) Each student must read and understand the enduring understandings for each machine before they begin their set.

4. FITNESS ROOM RULES WEAR APPROPRIATE WORKOUT CLOTHING WEAR APPROPRIATE SHOES (CLOSED TOE SHOES, PREFERABLY TENNIS SHOES OR RUNNING SHOES) USE PROPER SPOTTING TECHNIQUES WHEN LIFTING FREE WEIGHTS OR USE OF BENCH PRESS ALWAYS WARM UP BEFORE WORKING OUT PRACTICE PERFECT FORM BEFORE LIFTING HEAVIER WEIGHTS CHECK WEIGHTS BEFORE YOU LFT BE AWARE OF YOUR SURRONDINGS STOP WORKING OUT IF YOU FEEL DIZZY WHEN IN DOUBT ASK FOR HELP

5. EQUIPMENT USE 1.ADJUST WEIGHTS ALWAYS ADJUST YOUR OWN WEIGHT DO NOT PULL PIN WHEN WEIGHTS ARE LIFTED PLACE PIN SECURELY TO ENSURE SAFETY USE LIGHT ENOUGH WEIGHT TO LIFT 16 REPS WITHOUT HELP 2.ADJUST SEAT HEIGHT (IF APPLICABLE) MAKE SURE EXERCISE JOINT LINES UP WITH EQUIPMENT JOINT/HANDLES 3.SIT FIRMLY ON EQUIPMENT PLACE FEET ON GROUND GRIP HANDLES FIRMLY

6. ELLIPTICAL MACHINE ONE PERSON ON AT A TIME 7 MINUTES ON ELLIPTICAL EVEN AMOUNT OF WEIGHT ON FOOT PADS FACE FORWARD USE LEGS & ARMS OR JUST LEGS SPEED UNDER 90 DON’T TRY AND KILL THE MACHINE

7. TREADMILL SPEED--NO HIGHER THAN 7.0 ELEVATION NO HIGHER THAN 7 7 MINUTES ON THE TREADMILL ONLY THE PERSON ON THE TREADMILL CAN TOUCH THE BUTTONS AND BE ON IT FACE FORWARD ON THE TREADMILL NO GOOFING OFF

8. Vertical Chest Press Set seat height so that shoulders are aligned with handles Set weight Use feet to push handles out in front of your shoulders. Place feet on feet rests Push handles out until arm are fully extended Slowly return handles to starting position Repeat Pectoralis Major Triceps Brachii

9. Lat Pull Down Adjust knee pad height so knees fit comfortably under pads Set weight Grab handle with hands shoulder width or more apart Sit on seat and pull bar down The bar should travel down towards the top of your chest Slowly return handles to starting position with arms extended Repeat Biceps Brachii Latissimus Dorsi

10. Military Press Set seat height so that shoulders are aligned with handles Set weight Push handled up until arms are fully extended Slowly return handles to starting position Repeat Deltoid Triceps Brachii

11. STABILITY/MEDICINE BALLS, & BODY BARS LOOK FOR POSTERS ON THE WALL IT’S VELCRO—PULL POSTERS DOWN AND PLACE BACK WHEN YOUR DONE USE THE POSTERS FOR DIFFERENT IDEAS FOR A GOOD WORKOUT DO NOT KICK THE STABILTY BALLS OR USE BODY BARS FOR SWORD FIGHTING

12. LEG PRESS Set weight Lean back against back rest Place feet on red line or above (knees should almost touch chest) Push legs forward until slight bend in the knees Slowly return to starting position Repeat Quadriceps Gluteus Maximus

13. LEG EXTENTION Set seat height so that knees are aligned with the end of the seat Adjust length of foot pad Adjust back rest Set weight Lift legs until fully extended Slowly return to starting position Repeat Quadriceps

14. LEG CURL Set seat height so that knees are aligned with pad Set back rest so that feet reach the foot pad Set foot pad so that feet reach the foot pad Set weight Use arms to push foot pad low enough for feet Place feet on foot pad Pull down on foot pad until legs are fully flexed Slowly return to starting position Repeat Hamstrings

15. BICEP/TRICEP TOWER Adjust the weight stack Grip rope/bar with hands Tuck elbows at sides Push rope/bar down until arms are fully extended Slowly return rope to starting position Repeat Set weight Place hands on handles using underhand grip Lift arm until fully flexed Slowly return handles to starting position Keep back straight Repeat

16. IF YOU HAVE ANY QUESTIONS, PLEASE SEE THE TEACHER OR READ THE INSTRUCTIONS ON EACH MACHINE IF YOU DO NOT FOLLOW THE RULES THEN YOU COULD BE BANNED FROM USING THE WEIGHT ROOM