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Fitness Center

Did you know that Sir Winston Churchill has a gym that students can use? It's a great little gym with free weights, machines, treadmills, exercise bikes and ellipticals...all with a view of the main gym and team practices.

Why not take advantage? The best thing about it is it's FREE to students and staff!

How to use the Fitness Center

Students must engage in a 4 step process to have access to the fitness center.

  1. Pick up a Fitness Center Acknowledgement of Risk form from slot on the Fitness Center door or print it off here by clicking the link. Get it signed by a parent and return to sponsoring teacher present at the Fitness Center
  2. Read the SWC ‘Fitness Manual” obtainable from the front desk in the library – on loan - and prepare for a short quiz on fitness center etiquette and safety. You can also read the Fitness Center rules on the links to the left.
  3. Upon successful completion of the quiz---pass is 5/7 questions---the student will be given a sticker that is to be placed on the back of the SWC student ID card
  4. Students must bring their ID card every time they use the Fitness Center

Teacher Sponsor(s)

Mr. Colin Davidoff, Mr. Kennerd

Fitness Centre 2011 -2012 Hours of Operation

Bulldog

Monday

Tuesday

Wednesday

Thursday
Bulldog

After School

 

3:30 - 5:00

3:30 - 5:00

3:30 - 5:00

3:30 - 5:00

After School

General Rules

  1. Water ONLY!!  NO food or other drinks are allowed in the fitness center.
  2. Do NOT bring personal equipment, bags, extra clothing, etc. into the weight room.
  3. NO profanity or horseplay at any time.
  4. ALL users must wear workout clothes.
  5. Do not drop or throw weights on the floor.
  6. PLEASE...Clean-up after yourself.  Remove the weights from the bars and return all equipment to its proper place when you are finished at a station.
  7. PLEASE...Wipe the sweat from the pads with a towel when you finish at a station.
  8. PLEASE...Take care of the equipment and report damages or misuse to the supervisor.
  9. The supervisor will control the stereo & only pre-approved music will be allowed. Feel free to ask though!
  10. EVERYONE needs a lifting/workout program...See the weight room supervisor, sports performance teacher, or a coach for assistance.
  11. Be courteous and treat ALL people with respect.
  12. Optimize your time.  NO loitering, the weight room is not for social gatherings!!!!!

Work Out Safety

  1. ALWAYS warm-up/stretch before lifting.
  2. Breathe in and out on each repetition.
  3. Never bounce, jerk the weight, or arch your back while lifting.
  4. Only use the amount of weight you are prepared to lift properly.
  5. Never attempt “one shot lifts” you have not trained for.
  6. ALWAYS use a spotter on the free weights.
  7. NEVER lift more weight than you can safely handle.
  8. Spotters:
    1. must always have their full attention on the lifter
    2. be ready to help at any time
    3. do not allow the bar to tilt
    4. keep the bar in motion
    5. use an over/under grip when spotting a bench press
    6. help guide the bar on and off the rack