Fitness Room Orientation

Fitness Room Orientation

The Fitness Room at Hampshire Regional is a place where all 5 components of Fitness can be enhanced. It is the responsibility of the student to understand the rules, the proper usage of equipment and appropriate etiquette before embarking on an exercise program.

Fitness Room Layout

The Fitness Room is divided into three main areas:

1.     Cardio Equipment

2.     Selectorized Weight Machines

3.     Free Weights

Safety

The first, and most important, rule of the fitness room is student safety. At no time will horseplay or improper use of equipment be tolerated. An orientation on all equipment will be given to all students. If a student is still unsure about an exercise he/she should consult the teacher before continuing.  Students should NEVER use the fitness room unsupervised.

Warm-up

Regardless of the exercise protocol, all students should engage in a brief warm-up prior to starting a workout. It may be light calisthenics and stretching, jumping rope, jogging or something similar. It is important to student safety that the body be prepared for vigorous exercise.

Etiquette

·       Spotting – Students must use a spotter when engaging in free weight exercises.

·       Re-rack Weights – all free weights must be put back on the racks after use. Do not leave them on the bar, on the floor, or leaning against walls or mirrors.

·       Wipe Down Equipment – Please be sure to wipe down benches and cardio equipment after use especially if sweating.

·       Please be respectful of others waiting to use equipment - Do not spend excessive time on one exercise.

·       No loud music, offensive language or shouting.

Technique

Be sure that you understand the proper technique for every exercise before beginning. Correct form will ensure the exercise works the intended muscles and prevent possible injury. It is critical to go through a complete range of motion in order to achieve maximum benefit from any exercise.

Breathing

It is always important to breath properly when lifting weights. Do not hold your breath during the course of an entire exercise. Students should breath in during the eccentric(lengthening) phase and out during the concentric(shortening) phase.

Weight Selection

It is important to select the proper weight when performing weight-training exercises. Too heavy can cause injury and to light will not result in any gains. A general rule of thumb, after a proper warm-up, is as follows:

GOALS REPETITIONS

Toning/Muscular endurance: Choose a weight you can lift 12-15 repetitions

Increase Muscle size: Choose a weight you can lift 8-12 repetitions

Increase Strength: Choose a weight you can lift 3-6 repetitions

If you cannot perform the minimum number of reps for your goal, the weight is too heavy.

If you can perform more than the maximum number of reps for your goal, it is time to choose a heavier weight.

Principles of Training

In general, the various systems of the body (muscular, cardiovascular, etc.) will become stronger and function better in increased demands (overload) are placed upon them.

Overload: In gradual increase in the demands placed upon the systems of the body.

There are 4 essential ways to accomplish the Principle of Overload. We use the acronym F.I.T.T. Each letter of the words serves as a reminder of the ways to increase demand:

1.     F = FREQUENCY: The number of times you exercise. In order to maintain progress, exercise must be done on a regular basis.

2.     I = Intensity: The level of effort or exertion required by the participant. A gradual increase in intensity will result in progressive overload.

3.     T = Time: Refers to how long one exercises.

4.     T = Type: The type of exercise chosen. Some exercises, such as walking, require less physical demand than others, such as interval training.

By slowly and progressively adjusting one or more of the F.I.T.T. principles, you can increase demand placed on the body thereby increasing the level of fitness!

Specificity: The body will respond to the specific demands being placed on it. For example, flexibility exercises will increase flexibility but not necessary muscular strength or cardiovascular endurance. This is often seen in athletes who have trained all season in one sport (i.e. gymnastics) then switch to a new sport (i.e. basketball) and feel fatigued quickly.  Each physical activity requires specific demands, and doing that activity is the best way to train for it!