Workouts and safety

1
Workouts and safety

• Cory McCarthy

2
Background .

• This is for a high school physical education
  class.
• This will teach them the proper techniques and
  muscles used in weight lifting.
• They will be assessments on how they perform
  through out the year.

3
Safety in the weight room

• Always wear proper shoes. (no open toed)
• No horseplay ex. Shoving, pushing
• Use support belts for proper lifts
• Always have a spotter never lift alone

4
The Core lifts

• Bench
• Incline bench
• Dead lift
• Squat

5
Muscles used in Bench press

• Pectoralis major
• Anterior deltoid
• Triceps brachii
• Serratus anterior

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Proper technique for bench

• Begin by laying flat on bench
• Shoulder width grip used
• Begin with arms fully extended your partner will
  help you raise the bar
• Lower the bar with control to your chest
• Stop slightly above your chest for a brief pause
• Then drive the bar back up to extended position

7
Muscles used for Incline bench

• Pectoralis major
• Anterior deltoid
• Triceps brachii
• Technique is very similar to regular bench press

8
Spotting for the bench

• When spotting for the bench you want to be
  positioned so you are slightly over there body.
• Also your grip you should have with the bar is a
  mix grip.
• One hand under the bar and one hand on top of it.
  

9
Muscles used during squatting

• Gluteus maximus
• Quadriceps
• Hamstrings
• Gastrocnemius
• Erector spinae
• ilipsoas

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Technique for squats

• You must always have a spotter and lifting belt.
• Face the bar at the rack and squat under it until
  it rests comfortably on your traps. Do not let it
  just rest on your neck.
• Grip the bar with a shoulder width grip.
• Standing straight up, step back slowly and evenly
  so the bar is off the holders.

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Squats cont.

• Your feet should be shoulder width apart .
• Looking straight ahead squat down slowly and with
  control until you are parallel.
• Then drive up and move back into the upright
  stance.

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Spotting the squat

• The spotter must always be behind the lifter.
• Never try and lift the bar for them.
• Help them stabilize themselves .
• Never try and catch the bar if it falls .
• Always let the bar go and tell the lift to walk
  forward if they start to lose it.

13
Muscles used in dead lifts

• Erector spinae
• Gluteus maximus
• Adductor magnus
• Quadriceps
• Soleus
• Hamstrings

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Techniques for dead lift

• Position feet flat beneath bar.
• Squat down and grasp bar with a shoulder width
  apart grip.
• Lift bar by extending hips and knees to full
  extension.
• Pull shoulders back at top of the lift.
• Then slowly place back down.

15
Spotting dead lift

• You are always behind the lifter. Where you can
  not get hit by the weights if dropped.
• In this lift you are only there to make sure they
  do not fall.
• You may help try and keep there back straight if
  they are having problems.

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Reps of work outs

• We will first start with 10 reps per set.
• For every lift we will do 3 sets.
• Also put the amount of weight on that you can do
  for 10 reps.
• Do not make it to easy though or you will not get
  the proper work out.

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Maxing out

• Maxing out shows you how strong you actually are.
  
• We will do a max out rep at the begging of the
  year and then compare it at the end of the year.
• When maxing out you do 1 set with 3 reps.
• You do as much weight as you can handle with out
  putting to much stress on yourself.

18
Safety issues

• Never put on to much weight then you can handle.
• Always have a spotter.
• Spotters should never mess around when spotting.
  It is a very serious job and people can really
  get hurt if you do not take it serious.
• Always wear proper belts. Ask if you dont know
  how to use properly.

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Cleaning up in the weight room

• All weights need to be put back in proper order
  and on right bars.
• Weights should never be left on bars on the
  bench, squat, or dead lift bars.
• Pick up belts and hang back on the wall.
• Do not put to much weight on one side of the
  weight holders. Always make weight even on both
  sides of holder.

20
Lifting can be fun

• Have fun when lifting, but take it serious.
• It is a great way to work on your body and to
  make yourself feel better.
• You may talk when lifting, but never during the
  lifts.
• Push yourself to do your best.