List and fully explain the seven safety guidelines for weight training

Answer 1

The seven safety guidelines for weight training are: (1) Warm-up/cool down: It is important to warm-up the large muscle groups for 5 to 10 minutes before proceeding to the exercise routine. Some warm-up activities include jumping rope, running in place, doing jumping jacks, and pedaling a stationary bike. A 5- to 10-minute cool down will prevent the muscles from cramping by restretching the muscles following the exercise. (2) Stretching: All weight-training sessions should be preceded by the stretching of the muscles to be worked. (3) Spotting: When using free weights, spotting is very important. If your client is performing bench presses and is unable to complete the last repetition, he may become trapped under the weight if a spotter is not there. (4) Collars: When using free weights, make sure your clients use collars on the ends of the weight bars. (5) Muscle balance: Make sure that the muscles are worked on the front side of the muscle group in the same way they are worked on the back side of the muscle group. (6) Range of motion (ROM): Make sure your clients work the entire range of motion by achieving full flexion and extension of the muscle during each exercise. (7) Proper form for lifting: The correct form, or technique, is essential in attaining the proper benefits from any exercise and is vital to reducing the risk of injury.