Republic of the Philippines

Bulacan State University

City of Malolos, Bulacan Tel/Fax (044)791 – 0153
College of Sports, Exercise and Recreation

LESSON
4
Equipment, Tools, and Accessories
OBJECTIVES

• Familiarize the equipment, tools, and accessories

• Identify the use of every piece of equipment’s
• Recognize the purpose of tools and equipment
PRE-TEST
Instruction: Have you ever seen any
equipment, tools, and accessories for Weight
Training. Can you list down at least three of
them?
1.
2.
3.
Equipment, Tools, and
Accessories in Weight Training

DUMBBELL – a short bar with weights at

each end that is usually used in pairs for
exercises. Dumbbells allow each arm to
work independently

BARBELL- a long bar with adjustable

weighted disks or plates attached to
each end that is used for exercise and
in weight lifting. Barbell allows both
arms to work synchronized.
PLATES- is the weights that put
on each end of a barbell or
adjustable dumbbell. have a hole
in the center. Some plates have
additional holes cut in either side
to make them easier to pick up
and carry; the holes function like
built-in luggage handles.
•BARS- a metal bar that used to set up
an adjustable dumbbell and barbell.
There are different types of weightlifting
bars.
A. Standard bar- a commercial gym
bar, typically 7 feet long. These bars
are best for traditional strength and
power exercises.
 B. Trap bar- a trap or hex bar is aptly
named due to the shape of the bar. It allows
you to position yourself in the middle of the
center of gravity for deadlift exercises.

C. Swiss Bar- The swiss bar is used

for traditional upper body exercises
such as pressing, rowing, curling, or
triceps extensions with a neutral grip.
The neutral grip makes all these
exercises a bit more shoulder-friendly
and great for anyone with shoulder
issues or coming back from rehab.
D. Curl Bar (aka EZ-Bar)-
The curl bar is designed to
allow you to do a more
comfortable bicep curl by
allowing you to pronate your
wrists. They also work well
with triceps extension
exercises. Since these bars
are typically shorter, you can
find them in a stand or at the
preacher curl bench.
5. COLLARS- clip like or
screw-like devices,
temporarily secure
weight plates on the
bars. The collars prevent
the plates from rattling
around or sliding off the
bar as you push or pull
the barbell.
6. RUBBER MAT- it is used
to protect the floor from
dropping weight because
sometimes weight lifter
dropping their weights to
avoid injury. This holds
primarily in the dumbbell
bench press, dumbbell
overhead press, barbell or
dumbbell deadlifts, and clean
and jerk.
 
7. BENCH- A weight bench is what you
may expect: a sturdy, padded bench that
you lie, sit, or kneel on to lift weights. To
get the most out of free weights,
benches are a must. Benches come in a
variety of designs. Here they are:

a. Flat- A flat bench looks like a long,

narrow piano bench, only with padding
and metal legs.
Vertical- A vertical bench
looks like a formal chair —
with the seatback straight
up. The back support
prevents you from straining
your lower- back muscles
during exercises that you
perform while sitting up.
Incline- The seat back of an
incline bench adjusts to lie
flat, sit up straight, or
position yourself at any
angle in between.
Decline- A decline bench slopes
downward, so you are lying with
your legs higher than your head.
Preacher Bench- designed to sit
with your upper arm resting on a
slanted surface that slopes down
away from you.
•WEIGHT MACHINE- it is designed to work for individual
muscle groups. There are some types of machines you will
see at most gyms, and you will able to opt based on your
fitness level, comfort, and goals.
a. Weight-Stack Machines- Traditional weight- stack machines
have a stack of rectangular weight plates, weighing 5 to 20 pounds.
Each plate has a hole in it; to lift 50 pounds, you stick a metal pin in
the hole of the weight plate marked
50. When you perform the exercise — by pushing or pulling on a
set of handles or levers — the machine picks up the plate marked
50, plus all the plates above it. Weight-stack machines save time
because changing the amount of weight you are lifting is easier.
b. Plate-loaded machines- Plate-loaded machines fuse traditional
machines and free weights. They have a large frame and protect you
from dropping any weight on the floor, but they are not attached to a
stack of weight plates; instead, you place any number of round weight
plates onto large pegs. Some of these plate- loaded machines are
gimmicky. They offer no benefits over traditional machines — unless
you enjoy carrying weight plates around the gym.
However, we do like the plate-loaded machines that let you work on
each side of your body separately. We also like the varieties that have
“free-floating” levers. Instead of forcing you to move through a fixed
pathway, the machines let you move any way you want. These
machines mimic the feel of free weights (for the most part) while
retaining most of the safety benefits of a weight machine.
Plate-loaded machines
Smith machines -The Smith machine — named for an influential 1970s
fitness figure named Randy Smith — features a regular free-weight bar trapped
inside a track to travel straight up and down. The Smith machine increases the
safety of exercises such as bench presses, overhead lifts, and squats because
you do not have to worry about the bar wobbling or slipping from your grip. At the
same time, the machine retains the feel of free weights. Many
Smith machines possess another safety feature: self-spotting pins jutting out from
the frame. These pins prevent the bar from being lowered below a certain point,
so there is no chance you will get crushed under the bar if the weight is too heavy.
Smith machines use a traditional 45-pound bar, but in some cases, the bar
balances on springs to negate most or all of its weight. The purpose is to add
smoothness to the movement. Many lifters do not like this feature because it
takes away from the macho spirit of weight lifting. Also, the movement is a bit too
smooth, removing all the coordination and extra muscle usage associated with
lifting free weights.
Smith machines
Power cages A power cage is a large
steel frame with a series of stanchions
affixed to the sides. You stand in the
center of the cage and place your bar on
the stanchions at the right height for your
lift. A power cage does not offer as much
safety as a Smith machine because after
you lift the bar from the stanchions, you
are on your own. Still, the cage does
offer an extra measure of protection
during heavy lifts or lifts that require
much balance. Moreover, if your
muscles give out, the stanchions catch
the weight before it crashes to the floor.
Cable machines: a different
breed Not all machines use a
cam. A class of equipment called
cable machines uses a typical
round pulley. A cable machine is
a vertical metal beam, called a
tower, with a pulley attached. You
can adjust the height of the pulley
to move it close to the floor, up
over your head, or anywhere in
between. Some cable machines
have two towers.
BANDS AND TUBING- Giant rubber bands and rubber
tubes provide a resistance workout. These inexpensive
items cannot make you as healthy or measure your
progress as precisely as machines and free weights, but
bands do challenge your muscles in different and
effective ways. For example, because bands do not rely
on weight or gravity for resistance, they provide a
challenge during both the up and down motions of an
exercise. With most free- weight and weight-machine
exercises, on the other
hand, you typically feel most of the resistance during the
lifting portion of the exercise because of gravity assists
in the lowering portion. Rubber bands and tubes are
also convenient and portable. If you do not have access
to machines, bands are a great supplement to free
weights because they allow you to do exercises that are
not possible with dumbbells and bars
SANDBAGS- for Shifting Weight Instead of
needing dumbbells for weight training, you can now
use sandbags and to make it easier to shift your
weight with, a more versatile version has popped
up called Sand bells. Now used in gym classes,
sand bells are neoprene-filled pouches filled with
sand in the size of a disc, making them perfect for
getting a functional workout. The weight of a Sand
bell varies anywhere from 2 pounds to 50 pounds.
Most gym classes use 8-, 10-, 12-, 15-, and 20-
pound versions. The color
around the outer rim of the neoprene Sand bells
indicates the weight; the pounds are marked on the
outside. Sand bells make a simple everyday
workout harder because you have to learn a whole
new series of movements. It works your abs and
back in a whole new way and helps beat boredom.
KETTLEBELLS- Kettlebells are the new
dumbbells when it comes to classes offered at
gyms. A kettlebell looks like a ball of cast iron
with a handle on it. The kettlebell works your
shoulders and back as it challenges your core.
You only use one kettlebell in your workout, so
learning how to distribute only one weight
instead of two dumbbells can be tricky.
Fortunately, there are great gym classes that will
show you how the moves are made. Using a
kettlebell allows you to incorporate your butt and
thighs to do most of
the movements. Bent rows, deadlifts, and front
squats can all be done with kettlebells.
Moreover, your arms will be tired afterward, too.
MEDICINE BALL- a weighted ball that
can be used for a wide range of
exercises. This type of ball can be made
of leather, nylon, vinyl, rubber,
polyurethane, and other materials, and it
comes in many different weights, ranging
from 2 pounds to 25 pounds. The
standard medicine ball has a diameter of
14 inches, but other sizes are also
available.
 ESSENTIAL ACCESSORIES IN WEIGHT TRAINING
 
1. CLOTHES – wear tight shorts (or at least long ones) for
weight training as some machines can be awkward with
baggy or loose shorts. On your top, wear a T- shirt or tank
top. Heavy clothing only traps your sweat and leads to
dehydration; layers can also impede or slow your
movement and hide mistakes in your posture that you
would be able to see if you were not overly dressed. Make
sure to choose proper and comfortable clothes.
 SHOES- Wear athletic shoes that have
plenty of cushioning and ankle support to
protect your feet, your joints and your
balance. If you drop weight when you are
wearing sandals, your toes have no
protection. Moreover, if you wear shoes
without rubber soles, your footing will not be
secure enough.

GLOVES- Weight-lifting gloves have padded palms,

and the tops of the fingers are cut off. Gloves prevent
your hands from callusing and slipping off a bar.
Wearing hand protection also increases comfort when
working with bands or tubing, and if you have latex
allergies, gloves keep your hands from breaking out.
BELT- weight lifting belts help to
protect your lower back, but if the
belt does all the work to keep
your body stable, then your
abdominal and back muscles will
not develop to their fullest
potential, and you may end up
with back problems down the line.
ABSTRACTION
Instruction: What did you learn from the weight training
Equipment, Tools, and Accessories?
Discuss your answer in 5-10 sentences.
 APPLICATION

Instruction: What struck you the most in Weight training

Equipment, Tools, and Accessories? And why?