Weight room safety

Weight room

Safety and info

Review the slides. Each slide will have a question slide after it.

Safety for all weight equipment

● Do not slam the weights down

Check the weight before you start lifting

● Move slowly through the inhale and exhale (2:4sec)

● Do not go past the tape (max weight)

● Communicate! Let a teacher know if something is wrong with the equipment or you aren’t sure what to do.

● Review the poster by each machine

● You can always use lighter hand weights instead of a machine

Multiple Select

When lifting in the weight room you must do all of the following -

• Do not go past the tape on the weight plates

• Communicate, let a teacher know if something is wrong or you aren't sure

• Review the posters at each machine

• lift without warming up

​

Chest press - Supine and Incline

Do not lock out the elbows

Don’t let the weight plates slam

Exhale as you press up

ADJUSTMENTS - height of bar

#1

​PECS

These slides throughout the lesson will give you the name of the machine
The circuit order (station #)
Which muscles are being worked
Safety and how to information
How to breathe

Chest press - Supine and Incline

Do not lock out the elbows

Don’t let the weight plates slam

Exhale as you press up

ADJUSTMENTS - height of bar

#1

​PECS

Multiple Choice

When lifting weights I should -

• lower the weight slowly

• Let the weights slam down quickly

Lat pulldown

Keep chest tall

Place knees under the pads

Stand up to grab and let go of the bar

Grab just outside shoulders width

Feet flat on the ground

Exhale as you lower bar to chin

ADJUSTMENTS - pad over knee can go up or down

#2

​LATS

Multiple Choice

When you're ending your set at the lat pull machine, you should -

• face away from the bar

• stand up to gently put the weights back down

• Let go of the bar

Seated row

Place chest on pad

Move slowly and squeeze
shoulder blades together

Don’t hit weight plates

Exhale when pulling towards you

ADJUSTMENTS - height of seat

Traps

​#3

Multiple Choice

What should squeeze together when completing the seated row

• shoulder blades

• knees

• feet

Tricep extension

Core tight

Feet flat on ground

Keep upper arm still
(shoulder to elbow)

Exhale as you press back

ADJUSTMENTS - height of seat

Triceps

Alternatives:
hand weights overhead tricep extension

with bench - tricep dips

​#4

Multiple Select

If the tricep machine is uncomfortable or too difficult, what 2 exercises can I do instead?

• lunge

• overhead tricep extension

• tricep dip

Medicine Ball Station

Twists

Do not slam the equipment
Make sure you have enough space
ADJUSTMENTS - less weight or no weight
Exhale as you twist

​#5

​Core:
abdominals
obliques

Multiple Choice

What exercise are you completing at the medicine ball station?

• twists

• sit ups

Shoulder press

Slowly move weights

Don’t hit weight plates

Exhale as you press up

ADJUSTMENTS - seat height

#6

Alternatives:
hand weights overhead shoulder press

​Deltoids

Multiple Choice

What muscle group is being worked at the shoulder press machine?

• quads

• calves

• deltoids

• abdominals

Pec Deck/Fly machine

Back on pad

Place forearm on pad and slightly
press forward

Move slowly

Don’t put on too much weight

Exhale as you bring forearms
together

ADJUSTMENT - seat height

#7

Alternatives:
hand weights- standing chest fly

​Pecs

Multiple Choice

What adjustment can I make to the fly machine?

• change seat height

• none

Body Bar Station

#8

Deadlifts

Core tight, back flat, feet shoulder width apart

Reach down with bar so it’s in front of shins

Slight bend in knees

Exhale as you lift back up to standing

ADJUSTMENTS - less, more or no weight

​Hamstrings and glutes

Multiple Choice

What exercise am I completing with the body bar?

• bicep curl

• deadlift

• lunge

Leg curl

Place back of ankle on the round pad

Press round pad towards the back

Don’t lock out knees

Exhale as you curl heels towards glutes

ADJUSTMENTS - placement of round pad for range of motion

#9

Alternatives:
Standing leg curl

​Hamstrings

Multiple Choice

What part of the ankle should touch the pad while doing a leg curl?

• front of ankle

• back of ankle

• side of ankle

Leg press

Start with knees at 90 degrees

Back straight against pad

Hold side handles

Exhale as you press your feet away

Do not go below the white tape

ADJUSTMENT - how close you are to plate

#11

Quads, Hamstrings,
Glutes

Alternatives:
Squats

Multiple Choice

Are you allowed to go below the white tape for the leg press if it's too easy?

• yes

• NO

#14

Leg extension

Place top of shins/ankles
under round pads

Don’t lock out the knees

Exhale as you lift legs to
straight

Alternatives:
Knee lift to a Frankstein

​Quads

Multiple Choice

The leg extension works which leg muscles?

• hamstrings

• quads

• shins

Upright Row

on multi purpose machine

Start with feet shoulder width apart,
slight bend in knees

Exhale as you bend your elbows and
pull the bar upwards towards your
chest under your chin

ADJUSTMENTS - letter and #

use hand weights or bar instead

​#15

​Deltoids and traps

Multiple Choice

When doing the upright row the bar or strap should be -

• behind the back

• pulled upward toward the chest, under the chin

• out to the side

Bicep curl

Keep elbows on pad, only
forearms should move

Slowly lift and lower weights

Don’t hit weight plates

Exhale as you lift hands
towards shoulders

ADJUSTMENTS - seat height

Biceps

Alternatives:
Hand weights - bicep curl

​#16

Multiple Choice

If the bicep curl machine is too uncomfortable I can do this instead

• bicep curls with hand weights

• push ups

Rower

Keep core tight and back flat

Do not lock out elbows or knees

Pull bar to chest while also straightening legs

Do not let go of handles while chord is extended

Exhale as you pull handle towards chest
and straighten legs

ADJUSTMENTS - go slower, take breaks

#17

Cardio and
upper body
muscular
endurance

Multiple Choice

On the rower you should place the handle back in it's spot by letting it go when it's fully pulled out. It should snap back into the start position.

• False, no way! You could jam the chain or break the machine.

• true statement, let it fly