Short- and Long-Term Goals

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Muriel May
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2 Short- and Long-Term Goals Consider these steps as you set your goals: Set reasonable goals. Establish short- and long-term goals. Identify a variety of short-term goals. Keep written records. Revise your goals. Think positively. 2

3 Applying Safety Rules and Procedures Familiarize yourself with the training facility. Warm up before each session. Learn and use proper technique on any exercise. Basic Safety Guidelines Use spotters. Wear a safety belt. Use clips when adding weights to barbells. 3

4 Applying Safety Rules and Procedures Practice all lifts. Control the speed of the resistance movement at all times. Be alert and act responsibly. Basic Safety Guidelines Return equipment. Allow time for muscles to repair. Cool down after each session. 4

5 Applying Safety Rules and Procedures The main duties of the spotter are: Helping the lifter keep the weight moving in a smooth, steady motion. Observing and pointing out any improper technique. Providing motivation and encouragement. 5

6 Proper Technique Remember these technique tips: Keep your back straight at all times. Adjust all weight machines for proper body alignment. When performing standing lifts, have a wide stable base and keep your feet flat on the floor. When lifting objects, use your legs, not your back. 6

7 Proper Technique Remember these technique tips: Keep the weight close to your body to maintain proper leverage. All lifts should be done through a full range of motion. Concentrate on the muscles that should be doing the work. Keep your hands on the bar and maintain pressure until all weights are safely put back on the racks. 7

8 Proper Technique There are three steps involved in breath control: Slowly take two or three deep breaths, holding the last breath. Begin your lift, exhaling the air slowly. Return the weight to its starting position, inhaling as you do. 8

9 Proper Technique Proper lifting technique involves one of three types of grips. What are the names of each grip? Overhand Underhand Alternated 9

10 Proper Technique Your hands should always be evenly spaced from the ends of the bar. Common Narrow Wide 10

11 Weight Room Etiquette Remember these rules of weight room etiquette: Limit your time on a machine or work station, especially at peak hours. Use one machine or station at a time. Put away weights and equipment at the end of your session. Use a towel to wipe down the equipment when you are done. 11

12 Weight-Training Exercises for the Whole Body Weight Training Exercises for the Chest and Back Bench press Incline bench press Flat bench fly Bent-over row Lat pulldown Straight-back good morning middle chest upper chest chest upper back midback lower back 12

13 Weight-Training Exercises for the Whole Body Weight Training Exercises for the Shoulders Seated shoulder (military) press Shoulder shrug Upright row Front dumbbell shoulder raise Side (lateral) dumbbell shoulder raise Bent-over dumbbell shoulder raise shoulders shoulders shoulders shoulders shoulders shoulders 13

14 Weight-Training Exercises for the Whole Body Back squat Lunge Weight Training Exercises for the Legs Leg curl (machine) Leg extension (machine) Standing heel raise front upper leg leg upper back leg front upper leg lower leg 14

15 Weight-Training Exercises for the Whole Body Arm curl Weight Training Exercises for the Arms and Stomach Triceps extension Dumbbell kickback Abdominal crunch Twisting abdominal crunch front of upper arm back of upper arm back of upper arm stomach stomach 15

16 Lesson 1 Review Reviewing Facts and Vocabulary 1. Vocabulary What is the purpose of clips in resistance-training safety? Name two other tips that ensure a safe workout? 1. Vocabulary 2. Recall Keeps To ensure weights that the from bar slipping is off controlled. the bar. Answers will vary but should include applying safety procedures. 2. Recall Why is proper grip important? 16

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USING FREE WEIGHT EQUIPMENT

USING FREE WEIGHT EQUIPMENT Free weights are different in design and slightly different in function compared to machines. Free weights allow a nonrestrictive effect on your joint movement. Using machines