Safety is very important or weight training especially in this small weight room. The warm-up and stretch are very important to reduce injury. Free weights must be returned promptly after use, and collars should be tight. Work with a partner, especially when using free weights.

Weight Training Terms

Isometric exercises

Muscles exert force against an immovable resistance (like pushing on a door frame) and there is no change in muscle length during contraction.

A resistance is moved through a range o motion (eg a barbell)

These exercises are performed on specialized piece of equipment but the resistance is constant through the whole range of motion. Nautilus and Cybex equipment can do this.

This is the normal weights that you see in a work out room. Examples of these are barbells and dumbbells. They are termed "free" due to the fact that they are not attached to any machines or equipment.

This is the large machine in our weight room that has many stations with stacks of weights attached, a series of pulleys and is able to change the weights by using pins in the stack of weight plates. Only isotonic exercises can be done on this equipment

This type of equipment is generally specific to one exercise and allows the resistance to be constant throughout the the full range of motion. These are isokinetic exercises.

This grip has the thumbs close together (facing towards each other) as in the Triceps press down.

This grip has the thumbs apart (facing away from each other) as in the Biceps curl.

This is the action of bending (decreasing the angle of the joint) Elbow flexion occurs in a Biceps curl.

This is the action of straightening (increasing the angle at the joint). Elbow flexion occurs in a bench press.

This is the action of pulling away from the body. As an example - pulling your arm away from the side of the body.

This is the action of drawing toward the mid-line of the body. As an example - bringing leg in toward the body.

This occurs when the ankle is flexed , pointing the toes up and toward youas in Shin Pulls.

This occurs when the ankle is extended, pointing the toes away from you as in the end of a Calf Raise.

First the terminology  :

Load - the weight that you move through a range of motion
Repetitions (Reps) - The number of times you move the weight through a range of motion
Sets - the number of times you do a certain number of repetitions. As an example - 3 sets of 10 repetitions is fairly standard workout values)
Rest time - the amount of time you rest between sets.

The progressive overload principle is a method of continually challenging your muscles to get stronger. You can make your workout harder in many ways. You can increase the load, the number of reps in each set, the total number of sets you do in a workout, or decrease the rest time between sets.

Weight Training Programs

Endurance - Low weights, high reps (30-50% max)
Strength - Medium weights, medium reps (50-80% max)
Mass - High weights, low reps (80-95% max) ***

***Note: A program to build mass is dangerous at your age, due to the possibility of injury to your growth plates.

Weight Training Exercises

All exercises should be performed SLOWLY - both in the contraction phase and the relaxation phase. This ensures the muscle is worked through the full range of motion.

Short forms:

Pecs - Pectoralis Major and Minor
Lats - Latissimus Dorsi
Quads - Quadricep muscles (4 of them!)
Glutes - Gluteus Maximus/Minimus/Medius

You need to learn the location of these and other muscles. Refer to the Muscle sheet which is in PDF format.
 

Exercise	Muscles	Comments
Bench Press	Pecs and Triceps	Pronated Grip; shoulder width lower slowly; inhale as lower, exhale on press; head back and buttocks must remain in contact with the bench.
Military Press	Deltoids and Pecs	Pronated grip; shoulder width; exhale on press; legs apart
Pulldowns	Lats and Biceps	Pronated grip; shoulder width; kneel/sit; back straight; inhale then pull down either behind your head or in front; return the bar slowly
Upright Rowing	Deltoids	Standing upright; pronated grip (in the centre of the barbell); straight back; pull bar up to chin keeping elbows high; return the bar slowly.
Curls	Biceps	Back straight; curl while exhaling; supinated grip; elbows tight at side.
Leg Press (Push)	Quads and Glutes	Back flat against the chair back; 90 degree bend at knees; grasp side; exhale on push
Hamstring Curl	Hamstrings	Prone position (lie face down) on bench knees just past end of bench; ankles or lower legs hooked under the pad; grasp bench; inhale then flex.
Leg Extension	Quads	Sitting; shins hooked behind pad; grasp bench; extend legs fully as you inhale; remain seated and don't lock the knees.
Back Extension	Spinal Erectors	Prone position on pad; hook ankles; bend down and come up level with the rest of the body.