1. Sports Fitness Safety and Etiquette

2. Session 1 Objectives The student will learn weight room etiquette when using stack weight machines and free weight exercises. The student will learn the importance of using a spotter during free weight lifting exercises. The student will learn the proper methods of using the spring collar and the clamp collar during free weight lifting exercises. The student will learn proper and safe weight lifting techniques for free weight and stack machine exercises. SOLs: 11/12.1, 11/12.2, 11/12.3, 11/12.4, 11/12.5

3. General _____ The number one concern in the weight room is SAFETY. _____Enter the weight room mentally and physically ready to work. _____Proper attire must be worn while lifting. _____ There will be no SPITTING in the weight room. _____There is absolutely no horseplay allowed in the weight room. _____Return all weights to their proper storage area after use. _____Be aware of other lifters whom you are around. _____Always use common sense. If you see potential danger, please report it.

4. Free weights _____Use collars on all Olympic bars. _____Do not drop or throw weights on the floor. _____Unload bars (evenly) when you are finished with them. _____Use a spotter with core and overhead lifts. _____ Never get under the bar without a spotter. _____When two or more weights equal one weight, change to that higher plate.

5. Spotters _____Spotters must always have their full attention on the lifter. _____Be in the ready position to help or free the lifter at any time. _____Do not allow the bar to tilt as the lifter performs the exercise. _____Use an over/under grip when spotting the bench press. _____Help guide the bar on and off the rack.

6. Make sure you print it and sign your name on bottom of checklist Weight room etiquette _____No sitting allowed (except while performing certain lifts). _____Always be ready to help and encourage anyone who may need help. _____Socializing should be done outside the weight room. _____You must get permission before leaving the wt. room for any reason. _____No food or drink is allowed in the weight room. Print Name: Sign Name: