WEIGHT ROOM Packet

Name: _______________________
Period:_______
Teacher: ________________




Introduction to the Weight Room
Welcome to the weight room unit. This unit is strictly and introductory unit. The unit is
designed to teach you the basic of weight training and how you get more involved with school,
the demands and expectations get harder and harder, weight training is just one of many ways
that can help reduce the stress of school and daily life.

Basic Rules to Follow in Strength Training:
1. Start with body weight exercises for a few weeks (such as sit-ups, pushups, and
pull-ups before using weights!
2. "ork out with weights about three ti#es a week! $%oid weight training on back-
to-back days!
3. "ar# up for &'() #inutes before each session!
4. Spend no #ore than *) #inutes in the weight roo# to a%oid fatigue or boredo#!
5. +nsure you,re using proper techni-ue through super%ision! .#proper techni-ue
#ay result in in/uries, particularly in the shoulder and back!
6. 0ool down for &'() #inutes after each session, stretching the #uscles you
worked out!






Weight Training:
For the purpose of our weight-training unit, our type of weight training is geared towards
educating you in the weight roo# and in general fitness! 1ou WILL NOT be lifting for
POWER2 1ou will learn to lift in a slow and controlled #anner, always being in control
of the weight and ne%er letting the weight control you! 3ur class will utili4e the 56* lifting
style, this #eans you will ha%e a 5 second count whene%er you start to #o%e the weight
until you reach the apex, and you will ha%e a * count when returning the weight back to
its starting position!
7lease re#e#ber that accidents can be controlled and6or eli#inated if you lift
under control, pay attention to the surrounding en%iron#ent and re#e#ber that this is
an introductory unit, lifting hea%y or to i#press your friends is not i#portant, learning to
lift properly and safely.
Benefits of Weight Training:
8elps control blood pressure
Reduces body fat
.ncreases #uscle strength
.#pro%es posture
.ncreases bond density
8elp pre%ent in/ury fro# nor#al acti%ities
.ncreases #uscular endurance
.#pro%es physical appearance
Raises your #etabolic rate
Can lower your resting heart rate

Different Ways to Weight Train:
+%eryone who weight trains has their own personal goals that guide their training
progra#! 8owe%er #ost people who choose to weight lift, do so in order to gain or get bigger
muscles, or to tone their muscles.
Weight raining to !ain muscle" #$a%ing your muscles bigger, by training them to lift large amount of
weights for shorter periods of ti#e
8ea%y weights
9ow nu#ber of repetitions (:-;
9ow nu#ber of sets #1&2'

Weight training to one muscle" #(ifting weights in order to define and firm current muscles without
getting bigger #uscles

9ess weight
8igh nu#ber of repetitions ((5-(&
8igh nu#ber of sets (5-<

Workout Log, Sets and Repetitions
"hen weight training it is i#portant to record each lift that you co#plete, the a#ount of weight
you lift, how #any ti#es in a row (repetitions and how #any groups of repetitions you co#plete
(sets!

+xa#ple of an entry into a workout log
9ift =uscle >roup Set6Repetitions6"eight

Bicep 0urls

Biceps

5 x (5 x 5&


This ? indicates Set
This ? indicates repetitions
This ? indicates how #uch
weight


@+1 T+R=S
Set:
o $ set is a group of successi%e repetitions perfor#ed without rest
Repetition:
o $ repetition is the nu#ber of ti#es you repeat the #o%e in each set
Spotting:
o 7roperly supporting an indi%idual during the exertion and reco%ering phase
during lifting
Breathing:
+xhaling as you exert force
WEIGHT TRAINING LOG


















Lift Muscle Group Set/Repetition/Weight













































Skeleton Sytem
he s%eleton system ma%es up the general framewor% of the body. )t is composed of 2*6 named bones of
+arious shapes and si,es. When you are born you ha+e about 35* bones in your body. -trong bands of connecti+e
tissue called ligaments hold the bones together. .ones are di+ided up into four classes" long bones #which ma%e up
the limbs', short bones #which are grouped together to strengthen our s%eleton', flat bones #which protect our body
and pro+ide a place for muscles to attach.', and irregular bones #those oddly shaped bones that don/t fit into any of
the other three categories'.
Why does the human body have a skeleton? Here are the five important reasons:
1. o support the soft parts of the body. Without your s%eleton, your body would fall to the ground.
2. o help muscles mo+e your body by pro+iding places for muscles to attach, while acting as le+ers themsel+es.
3. o pro+ide protection for many of the +ital organs of the body such as the brain, heart, and lungs.
4. o pro+ide essential minerals, especially calcium, to the body when necessary 0 such as during pregnancy.
5. o supply the body with certain blood cells. 1ll red blood cells and some white blood cells are formed in the bone marrow.
M!S"#ES
2id you %now you ha+e more than 6** muscles in your body3 hey help you do almost e+erything 4 from
pumping blood throughout your body to lifting your hea+y bac%pac%. 5ou control some of your muscles and others,
li%e your heart, do their 6obs without you thin%ing about them at all.
$uscles are all made of the same material, a type of elastic tissue #sort of li%e the material in a rubber band'.
housands, or e+en tens of thousands, of small fibers ma%e up each muscle. 5ou ha+e three different types of
muscles in your body" smooth muscle, cardiac muscle, and skeletal muscle.
Why does the human body have muscles? Here are the five important reasons:
1. Muscles turn energy into motion (helps to provide movement) Without muscles, our bones couldnt
move.
2. o provide shape and protect organs. (Muscles cover your stomach and chest, and provide a cushion to
outside !orces.)
". o provide heat. (through movement) helps create and maintain body heat.
#. o help blood !lo$. he contraction and rela%ation o! muscles, especially in the legs, helps move blood
through the venous system and back to the heart.
&. hey are sel!'healing and are able to gro$ stronger $ith practice


$ "om%onent o& 'itne ( ( (
When you think o! !itness, its important to look at the big picture. (ts not )ust about strength, endurance or
!at content, but a combination o! all o! these. What you $ant to strive !or is balance. *isted belo$ are !ive key
components important to a good de!inition o! !itness. (nvestigate each one. +onsider areas $here you are strong and
the areas $here you are $eak. ,trive to improve in all areas, because the results $ill permeate your overall $ell'
being.
1. .ody Mass (nde% (-M() '
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2. Muscular ,trength '
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". Muscular /ndurance '
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#. 0le%ibility '
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&. +ardiovascular /ndurance '
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1/0(2((32, 30 W341 -526,
his page will e7plain the function of each muscle and how that muscle helps you to accomplish simple, e+eryday
tas%s that we sometimes ta%e for granted.
5253M7 30 8/ -5+6 9:3,/4(34;
888888888888888888888888888 & bends the leg

8888888888888888888888888888 & enables you to stand on your tiptoes and spring off the ground

8888888888888888888888888888 & mo+es the hip, helps you 6ump, climb stairs and hills

2
1.
8888888888888888888888888888 &helps to rotate and mo+e your upper arm

88888888888888888888888888888 & straightens your elbow
88888888888888888888888888888& allows you to shrug your shoulders
5253M7 30 8/ 0432 952/4(34;
88888888888888888888888888888 & bends your elbow

88888888888888888888888888888 & helps to rotate and mo+e your upper arm

88888888888888888888888888888 &allows you to rotate side to side

88888888888888888888888888888 & enables you to push, mo+es the arm

88888888888888888888888888888 & compresses the stomach

88888888888888888888888888888 & straightens your leg
Color in the bones" Color in bones that were discussed in class, each with a different color.

1 1
2
3
4
4
5
6
9
:
;
11
12
1*
-one -ank
ibia
<ibs
=atella
Cla+icle
-%ull
>emur
?lna
>ibula
<adius
@umorous
-capula
Aertebra
7our 5ns$ers
1.8888888888888888888888888888
2.8888888888888888888888888888
3.8888888888888888888888888888
4.8888888888888888888888888888
5.8888888888888888888888888888
6.8888888888888888888888888888
9.8888888888888888888888888888
:.8888888888888888888888888888
;.8888888888888888888888888888
1*.888888888888888888888888888
11.888888888888888888888888888
12.888888888888888888888888888
Directions:
Write the correct
bone #from the
word ban%' on
the same
numbered line.
B1 bone goes on
the B1 line, etc.
Muscle Word -ank
1. bicep 2. gastrocnemius 3. triceps
4. trape,ius 5. pectoralis ma6or 6. rectus abdominis 9. deltoid
:. gluteus ma7imus ;. e7ternal obliCue 1*. hamstrings 11. Cuadriceps
1
D
E
)
@
.
1
>
!
.
C
2
F
Directions: Write the correct muscle #from the word
ban%' on the appropriate lettered line pointing to the
muscles.
he @uman =u,,le
quadriceps rectusabdominis triceps Gluteusmaximus Pectoralismajor Biceps Deltoid Gastrocnemius
Hamstrings Trapezius

11
1*
;
:
6
5 9
43

!
"#
$
%
& '
"
(
)
DOWN
<! "ithout this #uscle you would not be able to stand up out of a chair
A! 1ou need this #uscle to do a crunch
;! To BextendB your hand to so#eone in need you #ust ha%e this #uscle
C! 1ou #o%e your lips to speak but to walk those feet you need to #o%e your hip, what #uscle a# .D
ACROSS
(! To kick your butt with your heel you need this #uscleD
5! "ithout this #uscle you could not do the BpushB in a push-up
*! 1ou could not eat a ha#burger or itch your nose without this #uscle
&! 1ou use this #uscle to show that Byou don,t know a -uestionB
:! To put your hands ontop of your head you need this #uscle
()! "ithout this #uscle you do not ha%e a BtoeB to stand on, what #uscle a# .D
Directions: ?se the Cuestions below to complete
the pu,,le. 1ll the words you will use are located in
the word ban%.
Muscle & Bone Search
V S P E C I R D A U Q M M G C R G C R A N I U M R E C P
W E C G W Y B Y F Q X A A A O G N N H P G D A T U Y A P
K D R B X P C S O W Y S G J P L S Y I Z B D A E Q T L G
D I S T M H S L Y I T E A R O U E W U R S G K R E Z U B
K O R F E V D W C R Y M S T C T U G B V T N J L V M B X
E P X Q I B T D O L S X F G R E Q M T E N S L E F K I K
F G Z V Q E R C Z I L B F B F U I G Q E Y A M E S T F D
Y I A Y U J N A L P K B X G A S L E W X A K T A G O O M
Q P V O E E B A L P I Y T Z Z M B L U Z X H S C H K X A
C Y U A M A I J A C B C X N M A O C S P E C I R T H I N
B G O I T R T H K J O K U P V X L I M C T A B I O S F X
W E U F O W K I L C Y L G F N I A V U A K X H K U N A O
Y S C T B K T U V Z Q I U X C M N A S R O L S I B W H C
J Q C A Z W E R V E Q I X M D U R L C P O H D V Z J H C
S E A Z H T K R Y U K L M A N S E C L Q E A I H K F V J
P K T T V W W V I C C O A T J I T N E J R C K V J Y K P
X B D I K P W I E M T H A C U V X P S G A I I Q M J I W
F O G B W Z C E R B T V B B K D E N S Q W B E B A N L U
P E Q I D V L A P Z R G J K I C V M B I Z J I M Z S Q B
U G M A N R N I R H R A H D Q C S Q J W V E J R U J E B
L E R U V G N Q L J S S I Q E F O A Z K S R C O E J D S
J U E A R Q V U D N Q C E U T L C I B G B E R L K W L X
R E C T U S A B D O M I N I S H T R X I Y E Y I H P T C
B O N E S T B Y T F T E W A J O E O X M M C A X W C B J
H R W G O A M W V I L L Z M Q L M M I U C U M S F L W W
A F Y P A X F D V P F F M E A I U I H D O F A J M L R V
E K S V Z S Y B T H R S P K M Z Y L O K R D Y A V C F C
E K J S L Q Z F I C O B G C G Y A Y R B T Q B T I E R G
BICEPS BONES CLAVICLE CRANIUM
DELTOID EXTERNALOBLIQUES FEMUR FIBULA
GASTROCNEMIUS GLUTEUSMAXIMUS HAMSTRING HUMEROUS
MUSCLES PATELLA PECTORIALISMAJOR QUADRICEPS
RADIUS RECTUSABDOMINIS RIB TIBIA
TRICEPS ULNA VERTEBRALCOLUMN
2irections" >ind the bones and muscles in the scrambled word
search.