Fitness IV


Weight Training Safety

Safety should always be a foremost consideration when lifting weights. The following are a list of rules and guidelines to follow each day to help promote weight room safety.

  1. Have a partner when lifting free weights.
  2. Make sure you are familiar with the proper use of all weight equipment prior to using it. Also, you should be familiar with the weight training area.
  3. A brief heart and muscle warm-up combined with specific stretching may be helpful
  4. Never hold your breath. Exhale during the concentric (positive) stage. This can prevent dizziness or fainting.
  5. Never sacrifice proper technique to lift extra weight. Cheating can lead to injury.
  6. Wear safety belts when doing heavy exercises that require the use of abdominal and back muscles.
  7. Use collars for all free weights.
  8. Control the speed of the weight at all times.
  9. Progress slowly over a period of time.
  10. Allow for rest between training days (usually 48 hours).
  11. Return all equipment to its proper place after using it.
  12. Be alert at all times.
  13. Act responsibly. The weight-training area is no place for irresponsible behavior. Use your common sense.

Spotting Techniques

Spotters have very important responsibilities and should not take their duty lightly. Spotters are required for free-weight lifts, such as bench press, overhead press and squats. A spotter is not necessary for all lifts but it is a good idea to always have a partner their just in case.

A spotter has 3 main jobs:

  1. Assist the lifter when help is needed to keep the weight moving in a smooth, steady motion (the spotter should remain ready at all times).
  2. Observe and point out any improper techniques being used by the lifter.
  3. Motivate & encourage the partner to maintain an acceptable level of intensity.

In addition to the three primary jobs the spotter should:

  • Put the correct amount of weight on the bar and have it evenly spaced
  • Keep the body and hands in ready position at all times
  • Communicate with the lifter, know how many repetitions will be attempted
  • Be ready to assume all the weight if necessary
  • Be alert at all times

FLEXIBILITY

Introduction

  • Flexibility may be defined as range of motion about a joint.
  • Flexibility is improved by stretching the musculo-tendonous structures controlling movement of the joint.
  • Flexibility should be implemented using the FIT principle

Frequency

  • How often do you stretch? A minimum of three day’s per week is recommended.

Intensity

  • The intensity of your stretching is determined by the points where muscles are stretched beyond their normal resting lengths. You have reached that point if you stretch enough to feel slight discomfort but no pain during the stretch.

Time

  • For static stretching, begin by holding each stretch for 10 to 15 seconds at a time repeating this three times for each static stretch you do.

Types of Stretching

  • Static – assume a stretch position slowly, and then hold the position.
  • Ballistic – exercises that involve quick up-and-down bobbing movements that are held very briefly (not recommended).
  • Reflex assisted - like bounding exercises, causes your reflexes to adapt to move at greater speeds.
  • Passive – is a type of stretching done with a partner or devise that provides the force for the stretch

Test for Flexibility

Stretching







Stretch 1Stretch 2 Stretch 3 Stretch 4 Stretch 5 Stretch 6


Zipper stretch

1