Personal Fitness


This page has been designed to help the Westlake High School students in WHS Personal fitness classes.


Rules for the weight room


1.    No horseplay is allowed.Proper conduct will be observed at all times.

2.    No students will be permitted in the weight room unsupervised.

3.    All equipment must be used and cared for properly.

4.    All weight room equipment must remain in weight room area.

5.    Be courteous.Do not tie up any particular piece of equipment with excess sets or reps.

6.    Proper workout clothing must be worn, including shoes.

7.    All weights must be taken off of the bars at the end of your work out and at the end of class.

8.    No one should be standing around watching everyone else do his or her workout.


Make-up assignments/ Research day topics

Find an article on the Internet dealing with an area of fitness that has some value to you.

Here is a list to get you thinking.

Sport specific workout

Lifelong fitness

Stress and Fitness

Keys togaining muscle

Tips for Aerobics

Tips to gain weight

Circuit training

Nutrition and Fitness

Fat burning exercises

Core strengthening exercises

Benefits of Yoga

Target heart rate training

Weightlifting programs

Pyramid training

Circuit training

Improving speed

Starting a fitness program

Importance of flexibility



Muscle chart††††††††† Personal Fitness 1 Power Point†††††††††† Fitness II PowerPoint


Train all muscle groups and train them in the right order!


  As a rule, it is best to work the larger muscles first and work

in descending size order.


Good starting point:

1.    Hips and legs

2.    Back

3.    Chest

4.    Shoulders

5.    Biceps

6.    Triceps

7.    Abdominals

Tips for performing weight-training exercises


Good form and grip

Smooth movement

Full range of motion

Proper breathing:

Exhale during exertion (lifting)

Inhale when lowering weight


Speed of movement:Raise and lower weight in a controlled manner, do not let momentum raise or lower weights, make sure muscles are doing the work.




Communication is the key.Use these guidelines when spotting:


1.      Be sure you are strong enough to help with the weight being lifted.

2.      Know what the lifter expects from you.

3.      Know the signs or signals the lifter will use when they need your help.

4.      Stay alert!Do not look away from the lifter.

5.      Do not touch the bar if the lifter can complete the lift.

6.      If needed gently provide the amount of help need to complete the lift.


Lifters never give up on a lift!Do not assume the spotter has control of the bar; they are only there to help you.








Goal:†††††††††††††††††††††††††††††††††† Sets†††††††††††† Reps††††††††††††††††††††††††† Weights††††††††††††††††††††††††††††††† Rest


Strength††††††††††††††††††††††††††††† 3-5††††††††††††††† low (3-8) †††††††††††† heavy (75-80% of max)†††††††† 2-5min


Toning and Endurance†††††† 2-3††††††††††††††† high (12-20)†††††††† low (50-60% of max)††††††††††† 20-30 sec


Combination†††††††††††††††††††††† 3-5††††††††††††††† moderate (8-12)†††† moderate (70-80% of max)†††††† †† 60-90 sec

†††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††† (10 is optimal)††††††††††††††††††††††††††††††††††††††††††† (45 is optimal)



Normally a set is finished when you struggle to complete that last repetition.


Some doníts:


Ł Donít accept a challenge from a class member to see who can lift the most.

(Heavy lifting should only be attempted if you have practiced heavy lifting.This should only be done with very low reps and maximum weight.)


Ł Donít use maximum effort on a new exercise or ďangleĒ


Ł Donít bounce weight off your chest when benching.


Ł Donít dip and rebound quickly when squatting.


Check out these links to get ideas and learn more about

weight lifting and develop a lifting program for yourself.Some of these websites advertise products that Westlake High School and Miss Jagels DO NOT APPROVE OF.


Program tips-

Bosu exercises-

Stability ball-

GOOD FOR PERSONAL FITNESS 2Muscles of the body


Netfit Ė specific muscle exercises

Netfit-Specific workouts

Workout examples

Excellent web site for a variety of exercises

Core Strength and medicine ball activities

dozens of free sports training program

Largest Exercise Database on the Internet


Muscle and Strength


Exercises for developing the chest muscles

Bench Press
Decline Bench Press
Dumbbell Bench Press
Lying Fly
Parallel Bar Dips
Smith Machine Bench
Incline Bench Press
Standing Fly
Dumbbell Incline Press
Dumbbell Decline Press

Donít be fixated on how much you can bench press.Use all these exercises for total chest development!

Exercises for developing the biceps:


Standing Dumbbell curl

Seated dumbbell Curl

Incline dumbbell curl

Preacher curl

Dumbbell concentration curl

Cable curl

Exercises for developing the triceps:

Upright Parallel dips

Close grip bench press

Lying Barbell Curl

Seated triceps press

Dumbbell triceps extension

Dumbbell kickbacks

Pulley Pull Down

Cable and pulley machine triceps extension (one or two arms)

Exercises for developing the Forearms:

Seated Wrist Curl

Standing Wrist curl

Seated reverse curl

Wrist roll


Exercises for developing the shoulders:


Cable side Laterals

Dumbbell press

Upright Row

Dumbbell side Lateral Raises

Military Press

Alternate Front Dumbbell Raises

††††††††††††††††††††††† †††††††††††††††††††††††††††††††††††††††††††††††††††††††††† Exercises for developing the abdominal muscles:


Sit ups


Side bends


Leg Raises

Seated bench leg tuck

Side sit-ups

Hanging leg raises

†††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††††† Exercises for developing the back:


Shrugs (Upper back)

Upright Rows (Upper back)

Wide grip chin-ups (mid-back)

Chin Ups (Mid-back)†††††††††

T-Bar Rowing (Mid-back)

Dead lift (Lower back)

Lat Pull down

Seated Pulley Rowing

††††††††††††††††††††††††††††††††††††††††††††††† Exercises for developing the thighs and glutues:


Lying leg Curl

Glute ham machine

Leg Press

Leg Extension



Exercises for developing the calves:

Standing Calf Raise