9th Grade Physical Education Handouts/Study Guides

Name______________________

Muscle Labeling- Posterior

1. Gastrocnemius
2. Hamstrings
3. Gluteus Maximus
4. Triceps
5. Deltoid
6. Trapezius
7.  Latissimus Dorsi
8. Hip Flexor

Muscle Labeling- Anterior

1. Trapezius
2.  Pectoralis Major
3. Quadriceps
4. Deltoid
5. Biceps
6. Abdominals

Weight Training Terms

Repetition- A repetition or “rep” is a complete motion of a particular exercise. For example, a rep of a pushup starts with your arms straight holding yourself off the floor, lowering your body down, then pushing back up. Repeating 10 pushups means you completed 10 reps.

Set- A set is the specific number of reps you perform before you rest. 2 sets of bench press performing 12 reps means you completed 12 reps of bench press, 2 separate times.

Weight (aka Resistance)-The weight is the amount of resistance that you are lifting, such as a 30lbs dumbbell. Lower reps generally require that you lift heavier weight and higher reps implies you lift lighter weight.

Spotter-This is someone who watches over you as you are performing a set to failure and is there to help you lift the weight back into starting position if you have trouble. You should always have a spotter in case you fail and cannot lift the weight off your chest.

Week 1

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Triceps Push-Down	Weight
Lat Pulldowns	Weight
Chest Press	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Week 2

Muscular Strength Free Weight Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Bench Press	Weight
DB Lawnmowers	Weight
DB Hammer Curls	Weight
Triceps Kickbacks	Weight
DB Lunges	Weight
DB Shoulder Press	Weight
DB Chest Flyes	Weight
Lying DB Pullovers	Weight
		15-30	15-30	15-30
Stability Ball Curl-Ups

Week 3

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Triceps Push-Down	Weight
Lat Pulldowns	Weight
Chest Press	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Week 4

Muscular Strength Free Weight Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Bench Press	Weight
DB Lawnmowers	Weight
DB Hammer Curls	Weight
Triceps Kickbacks	Weight
DB Lunges	Weight
DB Shoulder Press	Weight
DB Chest Flyes	Weight
Lying DB Pullovers	Weight
		15-30	15-30	15-30
Stability Ball Curl-Ups

Week 5

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Triceps Push-Down	Weight
Lat Pulldowns	Weight
Chest Press	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Week 6

Muscular Strength Free Weight Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Incline Bench Press	Weight
Barbell Rows	Weight
DB Concentration Curls	Weight
Overhead Triceps Extensions	Weight
Squats	Weight
Front/lateral Raises	Weight
DB Chest Flyes	Weight
Lat Pulldowns	Weight
		15-30	15-30	15-30
Flutter Kicks

Week 7

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Triceps Push-Down	Weight
Lat Pulldowns	Weight
Chest Press	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Week 8

Muscular Strength Free Weight Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Incline Bench Press	Weight
Barbell Rows	Weight
DB Concentration Curls	Weight
Overhead Triceps Extensions	Weight
Squats	Weight
Front/lateral Raises	Weight
DB Chest Flyes	Weight
Lat Pulldowns	Weight
		15-30	15-30	15-30
Flutter Kicks

Week 9

Muscular Strength Resistance Machine Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Triceps Push-Down	Weight
Lat Pulldowns	Weight
Chest Press	Weight
Military Press	Weight
Calf Raises	Weight
Bear Squat	Weight
Leg Press	Weight
Seated Row	Weight
Chest Press	Weight
Hamstring Curl	Weight

Week 10

Muscular Strength Free Weight Workout Directions: Under the column which says: Exercise, perform that exercise. You will be increasing the weight lifted for each set. Next to the row which says weight, write in the weight you lifted for each Set.  In the column which says Reps, perform the exercise that many times.  Find a weight which you can lift with some difficulty for each set.
Exercise		10 Reps	8 Reps	6 Reps
Incline Bench Press	Weight
Barbell Rows	Weight
DB Concentration Curls	Weight
Overhead Triceps Extensions	Weight
Squats	Weight
Front/lateral Raises	Weight
DB Chest Flyes	Weight
Lat Pulldowns	Weight
		15-30	15-30	15-30
Flutter Kicks