1.
PHYSICAL EDUCATION
WEIGHT ROOM
9 - 1 2 T H G R A D E
C O A C H D A N I E L M I R A N D A

2.
CA CONTENT STANDARDS
• Standard 1: Students demonstrate knowledge of and competency in motor skills, movement patterns,
and strategies needed to perform various physical activities.
1.1 Explain the principles of the biomechanics of first-, second-, and third-class levers and apply those
principles to various lifting techniques.
1.2: Observe and analyze the lifting techniques of another person (or oneself through video) and write
an analysis of the performance.
• Standard 2: Students achieve a level of physical fitness for health and performance while
demonstrating knowledge of fitness concepts, principles, and strategies.
2.2: Identify the prime mover, antagonistic, and stabilizer muscles for each major weight-training
exercise.
2.7: Develop and use a personal physical fitness log to record all workout data daily.
• Standard 3: Students demonstrate knowledge of psychological and sociological concepts, principles,
and strategies that apply to the learning and performance of a physical activity
3.5: Identify and analyze weight training and fitness activities that enhance personal enjoyment.
3.8: Analyze the role of social interaction in successfully participating in and enjoying weight training
and fitness activities.

3.
HOOK
How do you think professional athletes or bodybuilders have perfectly healthy bodies
with the appearance we all would like to have?
Well, first thing first is that they have muscle! And you gain power by being in the
WEIGHT ROOM!!
Now ask yourself, what are some of your fitness appearance goals? Do you want to be
big and bulky? Are you shredded with muscles? What do you have to do to achieve your
physical appearance goals?

4.
WHAT IS WEIGHT TRAINING?
• Lifting weighted objects
• Develops strength, skeletal muscle, and
power
• Moving certain parts of your body
against the resistance you are holding.

5.
BENEFITS OF
WEIGHT TRAINING
• Improves cardiovascular health
• Strengthens bones
• Lower body fat
• Lose weight
• Reduce the risk of chronic diseases
• Improves mental health
• Improves muscular strength and
endurance

6.
VIDEO ON HEALTH
BENEFITS
• A A short video on certain health
benefits of weight training,
• Please watch and take notes on
important pieces of information.

7.
MUSCLE GROUPS
The most common muscle groups worked on in the weight room are.
• Biceps & Triceps
• Chest
• Back
• Shoulders
• Hamstrings & Quadriceps
• Abs

8.
YOUR TURN TO ASK YOURSELF
• What are the main muscle groups that you want to
focus on?
• What exercises will you need to perform in order to
work on those muscles?
• Name 4 types of muscle groups.

9.
TYPES OF
EQUIPMENT
• Free weights (barbells, dumbbells,
hand weights) work a group of
muscles simultaneously.
• Machines (isolate a specific muscle
group)

10.
UPPER BODY
WORKOUTS
Biceps & Triceps
• Dumbbell curls, dumbbell hammer curls, skull
crushers, cable triceps pulldowns
Back
• Cable rows, lat pulldowns, pullups, back
extensions
Chest
• Bench press, incline bench press, chest fly, push-
ups
Shoulders
• front raises, upright rows, lateral raises, Arnold

11.
LOWER BODY
WORKOUTS
Quadriceps
• Front squats, split squats, leg extensions,
lunges, sissy squats.
Hamstrings
• Sumo squat, single-leg deadlift, leg curls,
Romanian deadlift

12.
WHAT TO DO IN A
WEIGHT ROOM
Do’s
• Always use a spotter
• Always have a clear entrance and exit
• Rack up all your equipment
• Use proper form & technique
• Good cool warm up & cool down
• Be aware of all surroundings
• Always report to your instructor

13.
WHAT NOT TO DO IN
A WEIGHT ROOM
Don’ts
• Don’t lift without a spotter
• Don’t overwork your muscles
• Don’t lift weights you can’t handle
• No horseplay
• No food
• No disrespect

14.
NOW ASK YOUR SELF
What are some proper ways I can be a good student in
the weight room?
What should I do if someone injures themselves by
carrying too much weight?

15.
WORKOUT ROUTINE
It is always essential to create a weekly workout routine. That way, you are on a
consistent schedule that will allow you to grow muscles most effectively.
• Never work out the same muscle group in back-to-back days.
• Try focusing on two different muscle groups per day.
• Create push, pull, and leg days according to your week.
• Know how many sets and repetitions you have to do for the exercise.

16.
MONITORING QUESTION/ACTIVITY
• Watch the short video on workout routines for teens.
• After you watch the video, create your own weekly workout planner based on the
information in the video and in this PowerPoint.