ECMA WorkOut Club
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This club is made up of ECMA students that wish to either push themselves to perform better in competition or to recreate themselves in healthier ways while building a sense of comradry.
* STUDENTS must be assigned to ECMA for 2007-2008 school year..

* Insurance paperwork must be filled out in case of emergency or rescheduling. The form is available at the front office or Coach McElwee.

* Weight-lifting done in the health hallway of
school gym on Tuesdays and Thursdays
from 7:00 a.m. to 7:45 a.m.

* ALL students must keep up with their own belongings, respect others and their property, and be responsible. ALL students must maintain at least a 70 average in each class and at least an 80 average in conduct.

* Small notebooks should be brought for use as a workout log and motivational tool.

* Wash towels and deodorant may be brought for clean-up in the locker room.
   The Weight-lifting Work Out
* Students will do 3 sets of 8 to 12 repetitions of Wieghted Lunges/Squats, Bent-over rows, pushups/Chest fly and crunches. If you can NOT at least lift a weight 8 times, it was too
    heavy.  If you can lift a weight more than 12 times, it was too easy. Between sets, rest for at least 30 seconds but NOT more than 2 minutes.

*  Some muscle soreness (dull ache with sense of bloating and limited range of motion) will be normal the day after a workout. The first couple of weeks will usually be the hardest to recover from soreness. Most soreness can be reduced with warming the muscle group up with light exercise, stretching or warn soaking. If sharp pain is experienced, please see a doctor.

*  Beginning level students and 6th graders will ONLY do inclined push-ups
     instead of chest flys until they can do 3 sets of 12 reps with feet at shoulder level.

*  NEVER swing or bounce a weight. (competing to swing the heaviest weight around leads to
     accidents or injuries).

*  ALWAYS squat and use your legs to pick up and put down weights.
             Do NOT bend over and strain your back!

*  ALWAYS put up your wieghts as you finish with them. Don't make each other search for
     weights or trip over weights that are left out-of-place.

*  ALWAYS use a mat/carpet under you so the weights do NOT damage the floors or walls.

  * Spot and encourage lifters but do NOT disrupt or distract others.