Weight Room - Week 1

As a class, our goals for the lessons in the weight room are to be safe, learn about our bodies, and...

• Lift as much weight as possible

• Avoid doing exercise at all costs

• Find someone to talk with when instructions are being given

• Gain a comfort level with different types of exercises

Pull up bar - Pull ups are an exercise that work the biceps, triceps and primarily, the _______ muscles

• Chest (pectoralis)

• Core (abdominal)

• Back (latissimus dorsi)

• Legs (gastrocnemius)

The lat (latissimus dorsi) pull down machine is another exercise that targets the _______ muscles.

• Arm

• Back

• Chest

• Core

Machines like the lat pull down, and seated bench press are beneficial because they allow a wide range of weight to be used and help to guide your _____

• Speed and power

• Form and mechanics

• Understanding of the exercise

• Entire life

When lifting weights, "Repetitions to failure" refers to

• The number of reps you can do comfortably

• The number of reps you do before deciding to stop

• Not being able to do any reps

• The number of reps you can do before your muscles can no longer complete another rep

To build muscular strength and power, you should aim for muscular failure in the range of __ to __ repetitions

• 6-10

• 1-3

• 15-25

• 35-40

To build muscular endurance and tone, you should aim for muscular failure in the range of __ to __ repetitions

• 6-10

• 1-3

• 15-25

• 35-40

When learning a new exercise or machine, it's best to...

• Try it first with the heaviest weight possible

• Try it first with the lightest weight possible

• Give up as soon as it becomes difficult

• Drop the weight without warning

Cardio machines have a speed limit because...

• No fun is ever allowed to happen in the weight room

• They will break if they go any faster

• This is the speed that has been determined to be safest for regular use

• Cardio machines pose a high risk for injury. Safety is very important

Perceived rate of exertion refers to a scale used to interpret your intensity level in a certain exercise. The scale has a range from 6 to 20 (with 6 being no exertion at all, and 20 being maximum effort). This scale correlates with...

• how much cardio you have done in the past

• the number of steps taken

• the number of calories burned

• a person’s heart rate or how hard they feel they’re working.