GYM ETIQUETTE WITH SSGT. FLEX Q: SSgt. Flex, what is the appropriate etiquette when I would like to use a piece of equipment someone else is using? A: Ask if you can “work in between their sets”. If they say no, be patient. Acceptable reasons for denying "working in" include: 1. Two or more individuals already exercising on equipment. 2. A large number of free weight is loaded on equipment and user is nearly finished. -After each set allow the other person to use the equipment. Try to set the apparatus adjustments back where the other person had set them. -If someone begins exercising on a weight apparatus while you were resting between your sets you should say "I only have X number of set left on this machine, you may work in with me if you would like.“ -If you were working in between someone else's sets, make the other person aware someone is already sharing the equipment with you.

GYM ETIQUETTE WITH SSGT. FLEX Q: SSgt. Flex, what is the appropriate etiquette when I am using a piece of equipment and others waiting? A: 1. Allow others to work in between your sets. 2. Avoid resting on exercise equipment. 3. On cardio equipment, abide by the time limit set by Fitness Center Staff (30 minutes). 4. Wipe equipment with gym wipes after each set.

GYM ETIQUETTE WITH SSGT. FLEX Q: SSgt Flex what should I do when I am finished with a piece of equipment?

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A: 1.Wipe equipment using gym wipes. 2. Store weights in their designated place, not necessarily where someone that was using it before you had left it. 3. If you were the last to use the equipment, you are the one responsible for putting back where it belongs. 4. Arranged by weight of plates (example: 45lb, 35lb, 25lb, 10lb, 5lb, 2.5lb) 5.Place dumbbells in order on rack, where they were intended to be stored. 6. Return benches, mats and other equipment to its designated storage area. 7. Certain cable attachment may remain on machines if they are commonly used by others.

GYM ETIQUETTE WITH SSGT. FLEX Q: SSgt. Flex, what should I consider before using any floor space of the Fitness Center to perform exercise?

A: 1. Stay clear of areas that require space at or near a particular station. Example: squat rack, cable crossover machine, weight trees, etc. 2. Avoid crowding other patrons. 3. Avoid exercising were others need to walk. Example: High traffic paths, Area entries, In front of water fountain, ect.

GYM ETIQUETTE WITH SSGT FLEX Q: SSgt Flex, what should I consider before performing exercises in the free-weight rooms of the Fitness Center?

A: 1. Avoid standing in front of the dumbbell rack. Others will need clearance to get and put away their dumbbells. 2. Before exercising in front of the mirror, check behind you to see if anyone else is using that mirror space. Avoid standing in front of someone using the mirror before you. 3. Keep your belongings off equipment and areas where people need to walk, even if you are exercising right next to it.

GYM ETIQUETTE WITH LT. TONED Q: Lt. Toned, how can I avoid disturbing others during my intense workouts? A: 1. Keep in mind an exercise facility is a public place, where many patrons are trying to concentrate on performing their exercises. Loud or constant noise can distract other patrons 2. Avoid excessive chatter. Refrain from initiating conversation with someone while they are engaged in a resistance training set. 3. Avoid cell phone use, turn off ringer. 4. Limit grunting during exercise, cursing is prohibited Occasional natural grunting under extreme lifting conditions may be acceptable. 5. Refrain from sing or whistle. Particularly when you are listening to music on a head set. 6. Avoid dropping weights. Learn techniques for raising and lowering weights. 7. Avoid banging weight stacks on machines. Tapping weight very lightly is acceptable. 8. Use cardio equipment properly. 9. Avoid slapping feet on treadmill. Avoid bottoming out or topping off on stairclimbers. 10. Bounce balls on basketball court only. 11. Avoid smacking chewing gum or popping bubbles.

GYM ETIQUETTE WITH LT. TONED Q: Lt. Toned, what is the proper etiquette when asking for assistance or a “spot” ? A: 1. Ask for a spot when going heavy on higher risk exercises such as the bench and squat. 2. Avoid interrupting a fitness instructor if he is conducting a personal training session or equipment orientation. Avoid interrupting someone while they are performing their set or spotting someone else. 3. Limit how frequency you ask others for a spot. Use the weight you can handle with proper technique. 4. Limit exercising to failure on higher risk exercises. Use other methods rather than forced repetitions to break through plateaus. Utilize more effective and safer techniques such as periodization, light/heavy workouts, and periodic exercise changes. 5. Learn and utilize mounting and dismounting techniques on dumbbell exercises.

GYM ETIQUETTE WITH LT. TONED Q: Lt. Toned, what is the proper technique when asking for assistance or a “spot”? A: 1. Communicate to the spotter before your set. 2. Ask them to spot you in a specific manner if this is important to you. Far spot (stand by), Close spot (ready to assist position), Very close spot (ready to assist with contact with bar or body). 3. Tell your spotter approximately how many repetitions you plan on completing on your own. This will give your spotter an idea when they will transfer from a far spot to a close spot. 4. Ask for a spot only on the last rep if needed. Do not expect the spotter to assist you beyond one assisted repetition. 5. The purpose of the spotter is not to do the work for you. If you can not handle the weight by yourself: lighten the load to a weight what you can handle with proper technique. 6. Rack the weight after your spotter has assisted you with one repetition. Even if you did not complete your estimated number of repetitions. For a very close spot, this does not include the spotter holding onto bar or body as you complete the reps.

GYM ETIQUETTE WITH LT. TONED Q: Lt. Toned what is the proper etiquette at the water fountain?

Answer: 1. If you are filling water bottle: ●Allow others behind you to use the water fountain first. ●Finish filling up your container after they are finished drinking. 2. Do not spit or dispose of chewing gum in water fountain.