Personal Fitness

This page has been designed to help the Westlake High School students in WHS Personal fitness classes.

Rules for the weight room

1. No horseplay is allowed. Proper conduct will be observed at all times.

2. No students will be permitted in the weight room unsupervised.

3. All equipment must be used and cared for properly.

4. All weight room equipment must remain in weight room area.

5. Be courteous. Do not tie up any particular piece of equipment with excess sets or reps.

6. Proper workout clothing must be worn, including shoes.

7. All weights must be taken off of the bars at the end of your work out and at the end of class.

8. No one should be standing around watching everyone else do his or her workout.

Make-up assignments/ Research day topics

Find an article on the Internet dealing with an area of fitness that has some value to you.

Here is a list to get you thinking.

Sport specific workout	Lifelong fitness	Stress and Fitness
Keys to gaining muscle	Tips for Aerobics	Tips to gain weight
Circuit training	Nutrition and Fitness	Fat burning exercises
Core strengthening exercises	Benefits of Yoga	Target heart rate training
Weight lifting programs	Pyramid training	Circuit training
Improving speed	Starting a fitness program	Importance of flexibility

Muscle chart Personal Fitness 1 Power Point Fitness II PowerPoint

Train all muscle groups and train them in the right order!

— As a rule, it is best to work the larger muscles first and work

in descending size order.

Good starting point:

1. Hips and legs

2. Back

3. Chest

4. Shoulders

5. Biceps

6. Triceps

7. Abdominals

Tips for performing weight-training exercises

Good form and grip

Smooth movement

Full range of motion

Proper breathing:

Exhale during exertion (lifting)

Inhale when lowering weight

Concentration

Speed of movement: Raise and lower weight in a controlled manner, do not let momentum raise or lower weights, make sure muscles are doing the work.

Spotters

Communication is the key. Use these guidelines when spotting:

1. Be sure you are strong enough to help with the weight being lifted.

2. Know what the lifter expects from you.

3. Know the signs or signals the lifter will use when they need your help.

4. Stay alert! Do not look away from the lifter.

5. Do not touch the bar if the lifter can complete the lift.

6. If needed gently provide the amount of help need to complete the lift.

Lifters never give up on a lift! Do not assume the spotter has control of the bar; they are only there to help you.

Goal: Sets Reps Weights Rest

Strength 3-5 low (3-8) heavy (75-80% of max) 2-5min

Toning and Endurance 2-3 high (12-20) low (50-60% of max) 20-30 sec

Combination 3-5 moderate (8-12) moderate (70-80% of max) 60-90 sec

(10 is optimal) (45 is optimal)

Normally a set is finished when you struggle to complete that last repetition.

Some don’ts:

ü Don’t accept a challenge from a class member to see who can lift the most.

(Heavy lifting should only be attempted if you have practiced heavy lifting. This should only be done with very low reps and maximum weight.)

ü Don’t use maximum effort on a new exercise or “angle”

ü Don’t bounce weight off your chest when benching.

ü Don’t dip and rebound quickly when squatting.

Check out these links to get ideas and learn more about

weight lifting and develop a lifting program for yourself. Some of these websites advertise products that Westlake High School and Miss Jagels DO NOT APPROVE OF.

Program tips- http://videos.cleveland.com/plain-dealer/2009/02/weightlifting_tips.html

Bosu exercises- http://www.5min.com/Video/How-to-Use-the-Bosu-Ball-Exercise-37004667

Stability ball-http://www.5min.com/Video/14-Killer-Ab-Workouts-With-A-Stability-Ball-3567444

GOOD FOR PERSONAL FITNESS 2 Muscles of the body

Netfit – specific muscle exercises

Netfit-Specific workouts

Workout examples

Excellent web site for a variety of exercises

Core Strength and medicine ball activities

dozens of free sports training program

Largest Exercise Database on the Internet

GREAT SITE FOR EXERCISE IDEAS

Muscle and Strength

Exercises for developing the chest muscles

Flyes	Bench Press	Decline Bench Press	Dumbbell Bench Press
Lying Fly	Parallel Bar Dips	Smith Machine Bench	Incline Bench Press
Standing Fly	Cable-Crossovers	Dumbbell Incline Press	Dumbbell Decline Press
Push-ups

Don’t be fixated on how much you can bench press. Use all these exercises for total chest development!

Exercises for developing the biceps:

Standing Dumbbell curl	Seated dumbbell Curl
Incline dumbbell curl	Preacher curl
Dumbbell concentration curl	Cable curl

Exercises for developing the triceps:

Upright Parallel dips	Close grip bench press
Lying Barbell Curl	Seated triceps press
Dumbbell triceps extension	Dumbbell kickbacks
Pulley Pull Down

Cable and pulley machine triceps extension (one or two arms)

Exercises for developing the Forearms:

Seated Wrist Curl	Standing Wrist curl
Seated reverse curl	Wrist roll

Exercises for developing the shoulders:

Cable side Laterals	Dumbbell press	Upright Row
Dumbbell side Lateral Raises	Military Press	Alternate Front Dumbbell Raises

Exercises for developing the abdominal muscles:

Sit ups	Twisting	Side bends
Crunches	Leg Raises	Seated bench leg tuck
Side sit-ups	Hanging leg raises

Exercises for developing the back:

Shrugs (Upper back)	Upright Rows (Upper back)	Wide grip chin-ups (mid-back)
Chin Ups (Mid-back)	T-Bar Rowing (Mid-back)	Dead lift (Lower back)
Lat Pull down		Seated Pulley Rowing

Exercises for developing the thighs and glutues:

Squats	Lying leg Curl	Glute ham machine
Leg Press	Leg Extension	Lunges

Exercises for developing the calves:

Standing Calf Raise