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WEIGHT ROOM SAFETY

WEIGHT ROOM SAFETY. RULE #1 . Absolutely no horseplay! Horseplay: rough, boisterous, or rowdy play (Merriam Dictionary) Any sort of horseplay will result in deduction of points and/or removal from the weight room or class. RULE #2.

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WEIGHT ROOM SAFETY

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  1. WEIGHT ROOM SAFETY

  2. RULE #1 • Absolutely no horseplay! • Horseplay: rough, boisterous, or rowdy play (Merriam Dictionary) • Any sort of horseplay will result in deduction of points and/or removal from the weight room or class.

  3. RULE #2 • Keep it clean – no food, glass bottles, open containers, etc. • You may have a plastic water container with a screw-on lid if you like. • Wiping down the weight room will be a daily routine. Wipe down bars, benches, dumbbells, or anything else that comes in contact with skin.

  4. RULE #3 • Know how to use and adjust all equipment safely. • If you don’t know how to use or adjust equipment then ask! • Insert pins completely in machines with weight stacks. If the pin doesn’t fit then let the instructor know. • Report any equipment problems IMMEDIATELY!

  5. RULE #4 • ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!! • Spotter’s responsibilities • 1. Know the proper spotting technique • 2. Be alert – stress safety for the lifter • 3. Have enough spotters • 4. Know how many repetitions are going to be attempted. • 5. Make sure collars are snug! Watch for sliding weights. Instead of grabbing the bar, gently push the weights back on. • 6. Encourage and use constructive criticism. • 7. Keep hands off of uprights during lifts (bench press/squat). • 8. REPORT ANY ACCIDENTS TO THE INSTRUCTOR IMMEDIATELY!!

  6. Proper Spotting Technique

  7. Proper Spotting Technique

  8. What’s wrong with this picture?

  9. RULE #5 • Make eye contact with those around you before lifting. Make sure they are aware of what you are doing. • For example: Power Cleans

  10. RULE #6 • Protect your lower back • Head up, buttocks down, spread the chest, lock in lower back, even grip. • Belt? Personal preference…

  11. RULE #7 • Never interfere with the lifter. • Physical, visual and/or verbal distraction could cause possible injury • Kind of goes along the same lines as rule #1! Be a good lifting partner.

  12. RULE #8 • Return all the equipment to the designated areas. • Make sure weights get back to the proper racks when finished lifting. • Dumb bells – Heaviest to lightest from top to bottom and left to right. COCONINO PRIDE!!!!!

  13. RULE #9 • You are always welcome in the weight room as long as you are being supervised by a teacher and/or coach. • NO EXCEPTIONS! • Why??

  14. RULE #10 • Help and encourage each other…Make Your Friend Great!! • What makes a good work-out partner???

  15. YOUR ROLE • Make the most of your workout! • Follow you workouts • Give 100% • Be a good workout partner. • Follow the rules • Respect yourself and others • Commitment! Commit yourself to being the best student and/or athlete every day!

  16. MY ROLE • To provide you with the best workouts possible. • To help you reach your goals you’ve set for yourself. • To support you in class, life, etc. • I AM COMMITTED TO EACH AND EVERY ONE OF YOU! Please let me know how I can best help you. • Questions??

  17. Lift Demonstrations • http://www.bodybuilding.com/exercises/detail/view/name/power-clean • http://www.bodybuilding.com/exercises/detail/view/name/barbell-bench-press-medium-grip • http://www.bodybuilding.com/exercises/detail/view/name/barbell-squat • http://www.bodybuilding.com/exercises/detail/view/name/box-squat • http://www.bodybuilding.com/exercises/detail/view/name/trap-bar-deadlift

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