WILLIAMSBURG
PHYSICAL EDUCATION
FIT FOR LIFE
FITNESS ROOM
FITNESS ROOM RULES
• DO NOT ENTER UNLESS ACCOMPANIED BY A
TEACHER
• FOLLOW YOUR TEACHERS INSTRUCTIONS
CAREFULLY
• DO NOT TOUCH OR USE EQUIPMENT UNLESS
INSTRUCTED TO DO SO
• DO NOT THROW ANY OBJECTS, RUN, CHASE, OR
HORSEPLAY- EVER
FITNESS ROOM SAFETY
6th GRADE
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EQUIPMENT CAN BE DANGEROUS
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CAREFUL WITH THE WEIGHT STACK- It CAN CRUSH BODY PARTS
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BE CAUTIOUS OF OTHERS - DO NOT DISRUPT OTHERS DURING WORKOUTS
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USE EQUIPMENT CORRECTLY- IMPROPER USE CAN CAUSE INJURY
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All students are only allowed to lift 2 plates on weight machines.
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All students are entitled to at least 7 minutes on a cardio vascular
machine.
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The weights on the weight machines should never be “slammed”; the
student should be in control of the weight for the entire set.
Each student must perform more than 12 repetitions of a weight for
every set.
6th Graders are not allowed to lift free weights. (dumbbells or
barbells)
Each student must read and understand the enduring
understandings for each machine before they begin their set.
FITNESS ROOM RULES
• WEAR APPROPRIATE WORKOUT CLOTHING
• WEAR APPROPRIATE SHOES (CLOSED TOE
SHOES, PREFERABLY TENNIS SHOES OR RUNNING
SHOES)
• USE PROPER SPOTTING TECHNIQUES WHEN
LIFTING FREE WEIGHTS OR USE OF BENCH PRESS
• ALWAYS WARM UP BEFORE WORKING OUT
• PRACTICE PERFECT FORM BEFORE LIFTING
HEAVIER WEIGHTS
• CHECK WEIGHTS BEFORE YOU LFT
• BE AWARE OF YOUR SURRONDINGS
• STOP WORKING OUT IF YOU FEEL DIZZY
• WHEN IN DOUBT ASK FOR HELP
EQUIPMENT USE
1.
ADJUST WEIGHTS
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2.
ALWAYS ADJUST YOUR OWN WEIGHT
DO NOT PULL PIN WHEN WEIGHTS ARE LIFTED
PLACE PIN SECURELY TO ENSURE SAFETY
USE LIGHT ENOUGH WEIGHT TO LIFT 16 REPS WITHOUT
HELP
ADJUST SEAT HEIGHT (IF APPLICABLE)
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3.
MAKE SURE EXERCISE JOINT LINES UP WITH EQUIPMENT
JOINT/HANDLES
SIT FIRMLY ON EQUIPMENT
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PLACE FEET ON GROUND
GRIP HANDLES FIRMLY
ELLIPTICAL MACHINE
• ONE PERSON ON AT A TIME
• 7 MINUTES ON ELLIPTICAL
• EVEN AMOUNT OF WEIGHT ON FOOT
PADS
• FACE FORWARD
• USE LEGS & ARMS OR JUST LEGS
• SPEED UNDER 90
• DON’T TRY AND KILL THE MACHINE
TREADMILL
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SPEED--NO HIGHER THAN 7.0
ELEVATION NO HIGHER THAN 7
7 MINUTES ON THE TREADMILL
ONLY THE PERSON ON THE
TREADMILL CAN TOUCH THE
BUTTONS AND BE ON IT
• FACE FORWARD ON THE TREADMILL
• NO GOOFING OFF
Vertical Chest Press
• Set seat height so that
shoulders are aligned with
handles
• Set weight
• Use feet to push handles
out in front of your
shoulders.
• Place feet on feet rests
• Push handles out until arm
are fully extended
• Slowly return handles to
• Pectoralis Major
starting position
• Triceps Brachii
• Repeat
Lat Pull Down
• Adjust knee pad height so
knees fit comfortably under
pads
• Set weight
• Grab handle with hands
shoulder width or more apart
• Sit on seat and pull bar down
• The bar should travel down
towards the top of your chest
• Slowly return handles to
starting position with arms
extended
• Repeat
• Biceps Brachii
• Latissimus Dorsi
Military Press
• Set seat height so
that shoulders are
aligned with handles
• Set weight
• Push handled up until
arms are fully
extended
• Slowly return handles
to starting position
• Repeat
• Deltoid
• Triceps Brachii
STABILITY/MEDICINE BALLS, & BODY
BARS
• LOOK FOR POSTERS ON THE WALL
• IT’S VELCRO—PULL POSTERS DOWN
AND PLACE BACK WHEN YOUR DONE
• USE THE POSTERS FOR DIFFERENT
IDEAS FOR A GOOD WORKOUT
• DO NOT KICK THE STABILTY BALLS OR
USE BODY BARS FOR SWORD FIGHTING
LEG PRESS
• Set weight
• Lean back against back
rest
• Place feet on red line or
above (knees should
almost touch chest)
• Push legs forward until
slight bend in the knees
• Slowly return to starting
position
• Repeat
Quadriceps
Gluteus Maximus
LEG EXTENTION
• Set seat height so that
knees are aligned with
the end of the seat
• Adjust length of foot pad
• Adjust back rest
• Set weight
• Lift legs until fully
extended
• Slowly return to starting
position
• Repeat
•Quadriceps
LEG CURL
• Set seat height so that knees
are aligned with pad
• Set back rest so that feet reach
the foot pad
• Set foot pad so that feet reach
the foot pad
• Set weight
• Use arms to push foot pad low
enough for feet
• Place feet on foot pad
• Pull down on foot pad until
legs are fully flexed
• Slowly return to starting
position
• Repeat
•Hamstrings
BICEP/TRICEP TOWER
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Adjust the weight stack
Grip rope/bar with hands
Tuck elbows at sides
Push rope/bar down until
arms are fully extended
• Slowly return rope to
starting position
• Repeat
• Set weight
• Place hands on handles
using underhand grip
• Lift arm until fully flexed
• Slowly return handles to
starting position
• Keep back straight
• Repeat
• IF YOU HAVE ANY QUESTIONS, PLEASE SEE
THE TEACHER OR READ THE
INSTRUCTIONS ON EACH MACHINE
• IF YOU DO NOT FOLLOW THE RULES THEN
YOU COULD BE BANNED FROM USING THE
WEIGHT ROOM