FITNESS LAB 

Fitness Lab Day: Mondays

Supplies needed: Two pocket folder with white lined paper

Nov. 6th - took notes (5 points)

Universal Gym System

Guidelines:

1. Always lower the weight slowly (no slamming).

2. On the weights stacks make sure the key is in the stack all the way when selecting your desired weight.

Exercises

• Bench press - pectoralis, deltoid

• Lat. pulldown - lastissimus dorsi

• Upright row - trapezius

• Tricep dip - triceps

• Incline bench - abdominals

• Bicep curl - biceps

• Tricep extension - triceps

• Overhead press - deltoids, tricep

    Muscular endurance = low weight/high reps

Remember to use the equipment properly, make good use of your time, and record your activities.

Oct. 16th - took notes (5 points)

Weight Machines

Guidelines: 

1. Lift 12-15 repetitions on all of the equipment with weights.

2. Always make sure the "safe zone" is clear.

3. Focus on the muscle group you are exercising.

4. Work on improving muscular endurance with low weight/high repetitions.

Equipment

• Pec deck - pectoralis

• Leg curl - hamstrings

• Leg press - gluteals, quads

• Leg extension - quads

Oct. 2nd - took notes (5 points)

Fitness Lab Rules

1. Wait at the door until told to enter.

2. Sit on the floor, not the equipment.

3. Never use the equipment without permission.

4. Remember using the fitness lab is a privilege.

5. Be respectful to others and the equipment.

Cardio Equipment

1. Treadmill - 5minutes/5% incline/5mph

2. Spin cycles (bikes) - Always keep your feet on the pedals and slow down before taking feet off (5 minutes)

3. Jump ropes - used outside, continuous movement (5 minutes)

4. DDR (Dance Dance Revolution) - 2 people at a time, 2 song rotation

*Heart rate will be taken after using cardio equipment*

Sept. 18th - Finished personal assessment form and took notes (10 points)

Five Components of Physical Fitness

1. Cardio respiratory Endurance - the ability of your heart and lungs to efficiently supply your muscles with oxygen. (mile run, pacer)

2. Muscular Endurance - the ability of your muscles to perform a task over and over again. (curl-ups)

3. Muscular Strength - how much force you can exert with your muscles. (push-ups)

4. Flexibility - the ability to move your muscles and joints through their "full range of motion". (trunk lift/sit & reach)

5. Body Composition - ratio of lean body mass (muscle) to fat. (height & weight)