High School

Weight Room

Benefits of Weight
Training

Improves Muscular Strength

Improves health and overall
fitness
Develop personal discipline
Improve your self esteem
Provides energy and
decreases stress

Safety
Never
Horseplay in the weight
Rules
room. Injuries can occur
Always use proper technique.
Wear proper closed toe shoes.
Always lift with a partner. He
is also your spotter
Use the antibacterial wipes
before and after your workout

Weight Room
Etiquette

Put all weight back after

use.
Pick up all trash.
Wipe down all benches
after use.
Do not drop weights or
bang bars together.
The weight room will be

General Nutrition
Eat a big Tips
breakfast, a good lunch, and a
small dinner.

1. Fill your fuel tank up in the morning then Top it off during the day

Fill your tank with the right stuff

1.

Eat a balanced diet of protein, carbs, and fats

Eat a good breakfast

1.

Protein (eggs and lean meats), Carbs (oatmeal and whole breads),
and good sugar (from fruit or honey)

Eat 4-6 small meals a day. Not three big

meals
1.

A good general rule after breakfast is to never eat more that the
size of your fist at any one meal.

Eat before and after your workout and

drink lots of water
1.

Have a protein and carb meal about 30 mins. Before your workout
(protein shakes are great)

Where to
Write
down your
Begin

goals
What area of fitness do you need to
improve on?
1.

(Based on your fitness test scores)

What do you need to work on?

1.

What muscles do you wish to tone / work out?

Do you play and sports or do any

activities that require a specific
component of health or skill related
fitness?
1.
2.

If yes, what sport / activity

Is cardio-vascular fitness an important part of your sport /
activity

Weight Training: How to

begin
Warm up: A warm up
is defined as any
exercise that increase your heart
3- minutes.

rate for 2-

The following exercises can be used to create

a total body warm up.
1. Jump Rope
4. Jog in place
2. Jumping jacks
5. Squat thrusts
3. Dot drill
6. Plate warm up
Follow your warm up with 2-3 Minutes of
stretching

Routine / Work out of the day

Warm up for 2-3 minutes
Stretch
Work out (Lower Body)
Exercises
1.Power clean (3 x 4)
2.Parallel Squat (3 x 8)
3.Incline Bench Press (3 x 8)
4.Step Ups (2 x 10)
5.Lunges (2 x 10)
6.Straight leg dead lifts (2 x 10)
7.Glute Ham Raises (2 x 10)

Miscellaneous
Types of weights
Free Weights
Dumbbells
Barbells

Definitions

Reps:
- Repetition, one complete movement of a particular
exercise.
Sets:
- A group of consecutive reps performed in succession

Anatomy
Chart