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    The document provides a weight training manual for Ayala High School that includes exercises targeting each major muscle group, safety rules and expectations for weight training, and a glossary of weight training terms. The manual lists exercises for 12 muscle groups and includes notes on sets, repetitions, and stretches for each exercise. Safety rules emphasize using proper form, controlling weights, reporting injuries, and lifting with a partner.

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    The document provides a weight training manual for Ayala High School that includes exercises targeting each major muscle group, safety rules and expectations for weight training, and a glossary of weight training terms. The manual lists exercises for 12 muscle groups and includes notes on sets, repetitions, and stretches for each exercise. Safety rules emphasize using proper form, controlling weights, reporting injuries, and lifting with a partner.

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    57 views6 pages

    Fitness and Weight Training Manual PDF

    Uploaded by

    G
    The document provides a weight training manual for Ayala High School that includes exercises targeting each major muscle group, safety rules and expectations for weight training, and a glossary of weight training terms. The manual lists exercises for 12 muscle groups and includes notes on sets, repetitions, and stretches for each exercise. Safety rules emphasize using proper form, controlling weights, reporting injuries, and lifting with a partner.

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    © All Rights Reserved
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    of 6

    Fitness & Weight Training Manual

    Ayala High School

    Mr. Capps
    Physical Education
    Physical Education Weight Training Manual
    MUSCLE GROUP EXERCISES STRETCH NOTES

    1 PECTORALS Bench Press


    (CHEST) Pec-Fly
    Vertical Chest Press
    Cable Crossover
    Bar Dip

    2 BICEPS Arm Curl


    (ELBOW FLEXORS) Seated Row
    Wide Grip Pull Down
    Pull Up

    3 QUADRICEPS Squat
    (THIGH) Leg Extension
    Leg Press
    Incline Leg Press
    Hack Squat

    4 DELTOID Shoulder Press


    (SHOULDER) Bench Press
    Vertical Chest Press
    Upright Row
    Bar Dip
    MUSCLE GROUP EXERCISES STRETCH NOTES

    5 TRICEPS Tricep Press Down


    (BACK OF ARM) Bench Press
    Vertical Chest Press
    Shoulder Press
    Bar Dip

    6 ABDOMINALS Bent Knee Sit-Up


    (STOMACH) Abdominal Curl
    Knee Raise

    7 GLUTEALS Squat
    (BUTTOCKS) Leg Press
    Hack Squat
    Leg Curl

    8GASTROCNEMIUS Seated & Standing


    (CALVES) Toe Raise
    Leg Press
    Squat
    Leg Curl
    MUSCLE GROUP EXERCISES STRETCH NOTES

    9 TRAPEZIUS Upright Row


    (UPPPER BACK) Seated Row
    Shoulder Press

    10LATTISIMUS Wide Grip Pull


    DORSI Down
    (MIDDLE BACK) Seated Row
    Pull Up

    11SPINAL Back Extension


    ERECTORS Squat
    (LOWER BACK)

    12HAMSTRINGS Leg Curls


    (BACK OF THIGH) Squat
    Leg Press
    Hack Squat
    Physical Education Weight Training Information

    SAFETY RULES & EXPECTATIONS

     Warm up and stretch before lifting


     Tie your sneakers
     Lift with a partner
     Check equipment for safety
    o Report any unsafe conditions to the teacher immediately
     Perform one of the exercises listed in your Weight Training Manual for each
    major muscle group (12 total + CARDIO)
     Start with a weight you can handle, then work up to your starting weight
     Perform one set of 8 to 12 repetitions to the point of muscle fatigue
     Use proper lifting techniques at all times
     Maintain your flexibility by lifting through the full range of motion
     Perform exercises in a controlled manner and control the weight you are lifting
     Maintain a normal breathing pattern: EXHALE as you lift; INHALE as you lower the
    weight
     Report any injuries to the teacher immediately
     Keep your back (spinal column) straight and look directly forward with your head
    as you lift
     Protect your back as you lift
    o Don’t twist your body, arch your back, or use your legs when lifting with
    your arms
    o DO use your legs, and not your back, when lifting heavy weight or objects
     Lift with a continuous motion at a medium rate of speed
     Always isolate and use the muscle or muscles that the exercise is supposed to
    strengthen
     Don’t “cheat” as you weight train (use other muscles to help complete a lift)
     Be aware of other lifters and your environment
     Put all weights and equipment away as soon as you are finished using them
     Do not talk or interfere with anyone who is exercising
     Do not use equipment if you are unsure how to use it – ask your teacher for
    help!
    WEIGHT TRAINING GLOSSARY

    Abduction: Lateral movement away from the midline of the body

    Adduction: Medial movement toward the midline of the body

    Aerobic: Literally, "with oxygen." Aerobic exercise is the body's process of producing energy with
    oxygen in the bloodstream. By products are carbon dioxide and water (breathing and perspiration).
    It's great for burning fat and strengthening your heart and lungs.

    Anaerobic: Literally, "without oxygen." In anaerobic exercise, energy is produced without oxygen,
    usually because the exercise intensity is such that the heart and lungs can't get enough oxygen to the
    muscles. Anaerobic exercise creates a byproduct called lactate, which builds up in the muscles and
    causes soreness and fatigue.

    Barbell: Weights attached to a long bar which requires both hands to pick up.

    Cardiovascular: Relating to or involving the heart and blood vessels.

    Cheating: Using additional muscles to help you lift. Usually improper form and back muscles are
    used during the lift.

    Dumbbell: Short barbell hand weights that can either be fixed or adjustable.

    Duration: The number of sets or number of exercises, specifically for each muscle group (Duration
    may also include number of repetitions)

    Extension: Straightening the joint resulting in an increase of angle

    Flexion: Bending the joint resulting in a decrease of angle

    Frequency: The number of workouts per week or number times a muscle group is trained per week.

    Hyperextension: extending the joint beyond anatomical position

    Intensity: The amount of weight used, percentage of the one repetition maximum, or the effort used
    during the exercise

    Repetition: A single movement, as in doing one squat. This is going down and then going back up.
    For toning, strength, and endurance do more reps at a lower weight.

    Rotation: Rotary movement around the longitudinal axis of the bone

    Set: A number of repetitions of a movement, such as an arm curl or a squat. A set may have 8 reps,
    for example.

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