 7
PE FITNESS CENTER REQUIREMENTS
 Train
only when a qualified teacher is present
Help
and RESPECT other athletes and students
Follow
your training schedule
Work
in pairs – one lifting, the other spotting
Take
care of all equipment
Put
away all equipment that you use
Wear
the correct clothing and shoes
No
eating, drinking or smoking
No
personal stereos with headphones. Ask
to
use
the Stereo
Only
students and athletes who have fitness
programs
should be in the weight room
You will learn two weight lifting routines this
year. Logs will be provided for you.
You will learn how to design a workout specific to your needs whether
you are an athlete or not. You will be
graded on the QUALITY, effort, and progression of your workout. Listed below are several exercises to
choose from.
Pectoralis Major (Pecs) CHEST
Bench Press, Incline Press/Fly,
Dumbbell Flys, Push-Ups
Trapezius/Deltoids UPPER BACK
& SHOULDERS
Ben over Rowing, Single Arm Row,
Overhead Press,Upright row,
Lateral raise, Frontal raise,
Shoulder shrugs
 Gluteus maximus BUTTOCKS
Squats, Leg press, Lunges
Quadriceps THIGH
Squats, Lunges, Leg Extensions,
Leg Press
Hamstrings THIGH
Squats, Lunges, Leg Curl
Biceps FRONT OF THE ARM
Barbell curl, Preacher curl,
Dumbbell curl
Triceps BACK OF THE ARM
Triceps extension, French press,
Tricep pushdown
Latissimus Dorsi BACK
Lat Pull downs, Chin ups,
Bent
over row, Back extensions
Gastrocnemius CALF
Toe raises, Toe Press
RectusAbdominus/
External Obliques ABDOMINALS
Leg Lifts, Crunches, Reverse
crunches,
Decline bench crunches,
side bends, Rotary Torso Twists
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