WILLIAMSBURG PHYSICAL EDUCATION

FIT FOR LIFE

FITNESS ROOM

FITNESS ROOM RULES

• DO NOT ENTER UNLESS ACCOMPANIED BY A TEACHER

• FOLLOW YOUR TEACHERS INSTRUCTIONS CAREFULLY

• DO NOT TOUCH OR USE EQUIPMENT UNLESS INSTRUCTED TO DO SO

• DO NOT THROW ANY OBJECTS, RUN, CHASE, OR HORSEPLAY- EVER

FITNESS ROOM SAFETY 6th GRADE

• EQUIPMENT CAN BE DANGEROUS

• CAREFUL WITH THE WEIGHT STACK- It CAN CRUSH BODY PARTS

• BE CAUTIOUS OF OTHERS - DO NOT DISRUPT OTHERS DURING WORKOUTS

• USE EQUIPMENT CORRECTLY- IMPROPER USE CAN CAUSE INJURY

• All students are only allowed to lift 2 plates on weight machines.

• All students are entitled to at least 7 minutes on a cardio vascular

machine.

• The weights on the weight machines should never be “slammed”; the

student should be in control of the weight for the entire set.• Each student must perform more than 12 repetitions of a weight for every

set.• 6th Graders are not allowed to lift free weights. (dumbbells or barbells)• Each student must read and understand the enduring understandings for

each machine before they begin their set.

FITNESS ROOM RULES• WEAR APPROPRIATE WORKOUT CLOTHING• WEAR APPROPRIATE SHOES (CLOSED TOE

SHOES, PREFERABLY TENNIS SHOES OR RUNNING SHOES)

• USE PROPER SPOTTING TECHNIQUES WHEN LIFTING FREE WEIGHTS OR USE OF BENCH PRESS

• ALWAYS WARM UP BEFORE WORKING OUT• PRACTICE PERFECT FORM BEFORE LIFTING

HEAVIER WEIGHTS• CHECK WEIGHTS BEFORE YOU LFT• BE AWARE OF YOUR SURRONDINGS• STOP WORKING OUT IF YOU FEEL DIZZY• WHEN IN DOUBT ASK FOR HELP

EQUIPMENT USE

1. ADJUST WEIGHTS• ALWAYS ADJUST YOUR OWN WEIGHT• DO NOT PULL PIN WHEN WEIGHTS ARE LIFTED• PLACE PIN SECURELY TO ENSURE SAFETY• USE LIGHT ENOUGH WEIGHT TO LIFT 16 REPS WITHOUT

HELP

2. ADJUST SEAT HEIGHT (IF APPLICABLE)• MAKE SURE EXERCISE JOINT LINES UP WITH EQUIPMENT

JOINT/HANDLES

3. SIT FIRMLY ON EQUIPMENT• PLACE FEET ON GROUND• GRIP HANDLES FIRMLY

ELLIPTICAL MACHINE

• ONE PERSON ON AT A TIME• 7 MINUTES ON ELLIPTICAL• EVEN AMOUNT OF WEIGHT ON FOOT

PADS• FACE FORWARD• USE LEGS & ARMS OR JUST LEGS• SPEED UNDER 90 • DON’T TRY AND KILL THE MACHINE

TREADMILL

• SPEED--NO HIGHER THAN 7.0

• ELEVATION NO HIGHER THAN 7

• 7 MINUTES ON THE TREADMILL

• ONLY THE PERSON ON THE TREADMILL CAN TOUCH THE BUTTONS AND BE ON IT

• FACE FORWARD ON THE TREADMILL

• NO GOOFING OFF

Vertical Chest Press• Set seat height so that

shoulders are aligned with handles

• Set weight • Use feet to push handles

out in front of your shoulders.

• Place feet on feet rests • Push handles out until arm

are fully extended • Slowly return handles to

starting position • Repeat

• Pectoralis Major • Triceps Brachii

                          

           

   

                

                   

Lat Pull Down• Adjust knee pad height so

knees fit comfortably under pads

• Set weight • Grab handle with hands

shoulder width or more apart • Sit on seat and pull bar down • The bar should travel down

towards the top of your chest • Slowly return handles to

starting position with arms extended

• Repeat

• Biceps Brachii • Latissimus Dorsi

Military Press

• Set seat height so that shoulders are aligned with handles

• Set weight • Push handled up until

arms are fully extended

• Slowly return handles to starting position

• Repeat • Deltoid • Triceps Brachii

STABILITY/MEDICINE BALLS, & BODY BARS

• LOOK FOR POSTERS ON THE WALL

• IT’S VELCRO—PULL POSTERS DOWN AND PLACE BACK WHEN YOUR DONE

• USE THE POSTERS FOR DIFFERENT IDEAS FOR A GOOD WORKOUT

• DO NOT KICK THE STABILTY BALLS OR USE BODY BARS FOR SWORD FIGHTING

LEG PRESS

• Set weight • Lean back against back

rest • Place feet on red line or

above (knees should almost touch chest)

• Push legs forward until slight bend in the knees

• Slowly return to starting position

• Repeat

                                   

Quadriceps Gluteus Maximus

LEG EXTENTION

• Set seat height so that knees are aligned with the end of the seat

• Adjust length of foot pad • Adjust back rest • Set weight • Lift legs until fully

extended • Slowly return to starting

position • Repeat

                                   

•Quadriceps

LEG CURL• Set seat height so that knees

are aligned with pad • Set back rest so that feet

reach the foot pad • Set foot pad so that feet reach

the foot pad • Set weight • Use arms to push foot pad low

enough for feet • Place feet on foot pad • Pull down on foot pad until

legs are fully flexed • Slowly return to starting

position • Repeat

                                   

•Hamstrings

BICEP/TRICEP TOWER

• Adjust the weight stack • Grip rope/bar with hands • Tuck elbows at sides • Push rope/bar down until

arms are fully extended • Slowly return rope to

starting position • Repeat

• Set weight • Place hands on handles

using underhand grip • Lift arm until fully flexed • Slowly return handles to

starting position • Keep back straight• Repeat

• IF YOU HAVE ANY QUESTIONS, PLEASE SEE THE TEACHER OR READ THE INSTRUCTIONS ON EACH MACHINE

• IF YOU DO NOT FOLLOW THE RULES THEN YOU COULD BE BANNED FROM USING THE WEIGHT ROOM