Safety Rules and Training Tips
1. Always assume proper lifting form. When lifting free
weights from the floor, make sure that
the feet are close to the exercise bar, the hip lowered in a
squat position, the head is up, and
the back is straight. Always lift with the legs and not the
lower back.
2. Make sure there are no obstructions in the lifting area.
3. Wear proper footwear to ensure stability during the performance of each exercise.
4. Make sure pins are secure in the machine prior to each lift.
5. Avoid horseplay of any type. Improper use of weight
training equipment can result in injury
to yourself or a training partner.
6. Follow a proper progression of weight advancement in
each exercise. Resist the temptation to
see how much you can lift. When too much emphasis is placed
on the actual amount of
weight being used, the result is almost always a relaxation
in form.
7. Concentrate on your exercises when performing them.
Do not carry on a conversation at the
same time. You cannot simply "go through the
motions".
8. Use as much resistance as possible without
sacrificing proper technique. The technique is of
great importance in any exercise being performed. A lack of
attention to proper form and
failure to work at maximum resistance will seriously reduce
the production of results.
9. Weight should not be moved on the rebound. Stay in control and lift through a full range of motion.
The resistance should be moved smoothly and slowly with a
definite pause or flex at each end
of all movements.
10. When performing weight training exercises, you
should always control the movement of the
weight during all phases of the lift. This means having
control of the movement when
working with gravity as well as against gravity.
11. Never miss an exercise period. If you do not always
have the same energy or drive for
training, use lighter weights and take an easier
workout.
12. If you experience muscle soreness as a result of
exercise, do not be alarmed. Moderate
muscle soreness is normal and it is assurance that you
are training sufficiently.
13. Before performing the exercises in this class, be
sure of proper technique. Your success in
training depends to a large extent upon the
proper technique of the exercise movements.
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