Weight Room Expectations and Rules

1) Safety is Foremost – No Horseplay

2) Exercise Common Sense
3) Always Use a Spotter Student Name:
4) Ask an Instructor if you don’t know how to perform an exercise or use equipment and machines safely
Name of exercise: Name of exercise:

Date: Date:

Primary muscle(s) used during workout: Primary muscle(s) used during workout:

Last date you worked out this muscle group: Last date you worked out this muscle group:

Set 1 = ___________x _____________ Set 1 = ___________x _____________

Set 2 =___________ x _____________ Set 2 =___________ x _____________

Set 3 = ___________x_ ____________ Set 3 = ___________x_ ____________

Each workout must be filled out completely to earn credit. Each workout is worth 1 point.

Name of exercise: Name of exercise:

Date: Date:

Primary muscle(s) used during workout: Primary muscle(s) used during workout:

Last date you worked out this muscle group: Last date you worked out this muscle group:

Set 1 = ___________x _____________ Set 1 = ___________x _____________

Set 2 =___________ x _____________ Set 2 =___________ x _____________

Set 3 = ___________x_ ____________ Set 3 = ___________x_ ____________

Name of exercise: Name of exercise:

Date: Date:

Primary muscle(s) used during workout: Primary muscle(s) used during workout:

Last date you worked out this muscle group: Last date you worked out this muscle group:

Set 1 = ___________x _____________ Set 1 = ___________x _____________

Set 2 =___________ x _____________ Set 2 =___________ x _____________

Set 3 = ___________x_ ____________ Set 3 = ___________x_ ____________

What is your goal/target today? (2pts total – 2 sentences required) What are your thoughts about your workout today? (2 pts total – 2 sentences required)

Earned______ of 10 Points
 Weight Room Expectations and Rules

5) Safety is Foremost – No Horseplay

6) Exercise Common Sense
7) Always Use a Spotter Student Name: Jane Doe
8) Ask an Instructor if you don’t know how to perform an exercise or use equipment and machines safely
Name of exercise: Bench Press Name of exercise: Concentration Curls

Date: October 4, 2012 Date: October 4, 2012

Primary muscle(s) used during workout: Pectorals Primary muscle(s) used during workout: Biceps

Last date you worked out this muscle group: October 3 Last date you worked out this muscle group: October 1

Set 1 = ____Bar______x ____12_______ Set 1 = ____8lbs______x ____12_______

Set 2 =_____55 lbs___ x _____8_______ Set 2 =_____10lbs____ x _____7_______

Set 3 = ____65 lbs____x_ ____5_______ Set 3 = _____25lbs____x_ ____1_______

Each workout must be filled out completely to earn credit. Each workout is worth 1 point.

The first Note irregularities such as how the student

The second column represents the amount of times
column just performed the Bench Press the previous
they perform the exercise or repetitions. Students
represents the day. Also, have this student justify the
can also record their workout by time.
weight they are increase in weight from the 2nd to 3rd set for
moving or their Concentration Curls workout.
distance
travelled

IMPORTANT = Be a stickler when reviewing and grading each student’s progress chart. Give specific feedback,
encouragement and suggestions for improvement. You will notice an improvement in the quality of their work and
the effort they put into their workout.

Name of exercise: Crunches Name of exercise: Jogging

Date: October 4, 2012 Date: October 4, 2012

Primary muscle(s) used during workout: Abdominals Primary muscle(s) used during workout: Cardio respiratory

Last date you worked out this muscle group: October 2 Last date you worked out this muscle group: October 2

Set 1 = ___n/a_______x _____25______ Set 1 = ___1/4 mile________x __1.55 min.______

Set 2 =___n/a_______ x _____35______ Set 2 =___1/4 mile________ x __1.52 min.______

Set 3 = ___n/a_______x_ ____40______ Set 3 = ___1/4 mile________x_ _1.54 min.______

What is your goal/target today? (2pts total – 2 sentences required) What are your thoughts about your workout today? (2 pts total – 2 sentences required)

Have your students fill out this area prior to their workout Students reflect about their workout here

Earned______ of 10 Points