History, Safety, Benefits, Muscle Contractions

Greeks, Egyptians, Romans

Traced back 1800 years ago; marched long distances with heavier-than-normal loads as early strength training

Chinese history

Lifting and competitions mentioned up to 5000 years ago in historical records

Dr. G.B. Winship

First introduced strength training to the United States between 1859 and 1872

Dr. Thomas DeLorme

Pioneered modern scientific weight training after WWII; verified progressive resistance exercise aids recovery of wounded limbs

Progressive resistance exercise

Method of gradually increasing resistance to build strength; foundation of modern weight training and physical therapy

Physical therapy

Originated from WWII rehabilitation techniques using progressive resistance exercise for wounded soldiers

1896 Olympics

First modern Olympic Games to include weightlifting as a sport (one-handed and two-handed lifts)

1920 lifts

Press, snatch, and clean & jerk introduced as Olympic weightlifting events; press dropped in 1972

Powerlifting

Strength sport consisting of three lifts: squat, bench press, and deadlift

Benefits of strength training

Improved athletics, overall strength, self-esteem, lifelong health/wellness, rehabilitation support, and better sleep

Warmups

Pre-exercise movement to prepare muscles and increase blood flow before lifting

Stretching

Improves flexibility and range of motion; includes dynamic (pre-workout) and static (post-workout) forms

Spotting

Assisting a lifter during exercises to ensure safety; spotter must focus entirely on the lifter

Collars

Safety clamps placed on barbells to prevent weights from sliding off during lifts

Breathing techniques

Exhale during the working/concentric phase; inhale during the recovery/eccentric phase

Proper form

Correct body positioning and movement patterns to prevent injury and maximize effectiveness

Etiquette

Weight room rules including cleanup, re-racking weights, and responsible behavior

Olympic bar

Standard 45-pound barbell used for most lifts

Trainer bar

Lighter 15-pound barbell for beginners or lighter exercises

Double Sided Half Rack (DSHR)

Apparatus that holds barbells and weights; used for squats and other lifts

Platform

Wooden section of floor where the DSHR is located; used for lifts from the ground

ROM

Range of motion; working through the full movement of an exercise for optimal muscle engagement

Concentric phase

Muscle shortening during the working portion of a lift (e.g., pushing up in a bench press)

Eccentric phase

Muscle lengthening during the recovery portion of a lift (e.g., lowering weight in a bench press)

Isometric

Static muscle contraction with no joint movement (e.g., plank, wall sit)