FITNESS CENTER RULES 

1. Anyone using the fitness center must sign in upon arrival. 

2. All participants must be dressed appropriately (i.e. shorts, t-shirt, socks, sneakers) NO  EXCEPTIONS. 

3. The fitness center is not a place to hang out. If you are not planning to workout then you should leave the fitness center. 

4. Absolutely no food, drink, or gum is allowed in the weight room other than water. 

5. Treat others with the respect and courtesy you wish to receive. 

6. The weight room is a place to be serious about improving strength, power, appearance and  endurance. Acting inappropriately…i.e. showing off, inappropriate touching, throwing weights, messing up the locker rooms, etc. will not be tolerated. 

7. All participants must have a written work out. If you do not have one, one will be provided.  All information must be recorded including sets, repetitions, exercise name etc. The workout  should be presented to the fitness center coordinator upon arrival and sign in. 

8. All workouts should have a variety of exercises to achieve total body development. No  specialization workouts will be permitted unless they are part of a split workout routine which  has the approval of the fitness center coordinator. 

9. There is a ZERO tolerance for violence and/or the use of alcohol, illegal drugs, and  tobacco of any kind. 

10. Report any injuries whatsoever to the fitness center coordinator. (Muscle pull, dropped weight on foot, etc.) 

11. If any machine appears to be unsafe or broken, report it to the fitness center staff immediately and DO NOT use it. 

12. There is a ZERO tolerance for any defacing or destruction of school property as well as  stealing.

Responsibilities of the lifter

∙ Use proper lifting form. If you are not able to perform a complete set with excellent form, the weight is too heavy. Control the weight through the entire range of motion,  avoiding any use of momentum. 

∙ All exercises other than speed or explosive lifts should be lifted and lowered in a  controlled motion. A recommended training pace is a minimum of one second to raise  the weight and 2 seconds to lower the weight. This will help to reduce the risk of  injuries to the lifter as well recruit additional muscle fibers so that the lifter will be able  to get the maximal benefit from each exercise. 

∙ Anyone performing free weight exercises, (barbell or dumbbell) which involves lifting  weights above one’s head must have a hands ready spotter. No exceptions!  ∙ Everyone must perform a minimum of a 7 minute warm-up prior to lifting weights. 

∙ Do not drop weights (dumbbells and machine weight stacks included) Remember, if  you can lift it, you can set it down. 

∙ There should be no dumbbells lying around nearby when performing dumbbell  exercises. 

∙ All barbell exercises should be loaded properly i.e. both ends of the bar are equally  loaded, the plates pushed all the way to the end of the bar, and collars are used to  prevent the dumping of weights. 

Responsibilities of the spotter

∙ Be alert; keep your mind on the task at hand 

∙ There should be enough spotters. If you as the spotter are not confident that you can  handle a missed lift by yourself then get more help. 

∙ Be sure the bar is loaded properly. 

∙ Know the number of repetitions to be performed. 

∙ Help with the lift-off and racking of the weight. 

∙ Have solid stance. Be prepared for anything. 

∙ Use two hands to spot or assist. 

∙ Watch the lifter’s form. You should be your partners coach. Give your partner’s feedback whether they are using proper form or not. 

∙ Provide encouragement to your partner. 

∙ Know how to spot dumbbell exercises. It is often best to assist by gently pushing on  the lifters elbows. If the lifter gives out completely, be ready to grab the dumbbells.  Keep the surrounding area clear of dumbbells and other obstructions.

Responsibilities of the Coach 

∙ Must be familiar with the techniques and fundamentals of each exercise that is part  of their team’s workout. Proper technique should be the most important aspect of  any strength and conditioning program. Every athlete that is introduced into your  program should have an orientation period to learn how to execute the basic  movements in your program. 

∙ Assist in the education and supervision of proper spotting techniques. ∙ There should be some basic essential exercises that each workout is built around. ∙ Must be able to explain the rationale behind each exercise and its benefits to their  athletes. 

∙ There should be an in-season and out-season workout and they must be different in  terms of volume and frequency. 

∙ All strength training sessions should be scheduled in advance with the fitness  center coordinator. This will help to alleviate weight room gridlock as well as safety  concerns. Out of season teams will receive priority over in season teams if the in  season team has not participated in an out of season strength training program. 

∙ All coaches must be involved in the instruction and supervision of all the athletes  using the facilities. 

∙ All coaches must insist that their athletes help with the clean-up and maintenance of  the weight room facilities. 

∙ Coaches should NOT be lifting weights when supervising athlete’s unless it is for  demonstration purposes.