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Workshop 4 Physical Fitness Activity – Two

WPD4082 Whole Person Development on Healthy Lifestyle. Workshop 4 Physical Fitness Activity – Two. Objectives. Through the activities ， students are able to know the rules and regulations in fitness gym; the training methods in training chest and back of upper arms;

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Workshop 4 Physical Fitness Activity – Two

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  1. WPD4082 Whole Person Development on Healthy Lifestyle Workshop 4Physical Fitness Activity – Two

  2. Objectives Through the activities，students are able to • know the rules and regulations in fitness gym; • the training methods in training chest and back of upper arms; • use a treadmill correctly.

  3. I. Rules and Regulations in Fitness Room • Proper sports apparel must be worn. Wearing sandals or bare foot is not allowed. • No eating is allowed. • No video recording or photo shooting is allowed. • No yelling and chasing are allowed. • Don’t drop the weights on the floor. • Don’t put free weight equipment on the bench. • Put equipment back where it belongs after use.

  4. Wipe off the sweat left on the benches or machines after use. • Don’t occupy the machines or equipment during rest or after use. • Proper use of the machines and equipment are necessary. • Stop the exercise when feeling any discomfort. • Complete the PAR-Q form for the first time visit the gym.

  5. II. Resistance Training Exercise Name: Machine Chest Press Target Muscle: Chest (Pectoralis major)

  6. Exercise Name: Flat Dumbbell Fly Target Muscle: Chest (Pectoralis major)

  7. Exercise Name: Cable Triceps Pushdown Target Muscle: Back of the upper arms (Triceps)

  8. Exercise Name: Overhead Triceps Extension Target Muscle: Back of the upper arms (Triceps)

  9. III. Aerobic Training Rules in using a treadmill： • Before you get on the treadmill: Check all button especially emergency off button. • Keep the back straight and head up, and abdominals tight. Look forward, not down at your feet. • Relax and maintain the normal stride. • Don’t drift sideways or allow yourself to go to the back of the belt. • The best position should be in the centre of the treadmill where you can hold the handle of the treadmill at any time.

  10. IV. References • ACSM brochure: Selecting and Effectively Using A Home Treadmill. Adpated from web site http://www.acsm.org/Content/NavigationMenu/News/Othermedia/Brochures/Health_and_Fitness_.htm in June 2006 • Earle, R.W. & Baechle, T. (2003) NSCA’s Essentials of Personal Training. Human Kinetics.

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