A Virtual Tour of Weight Lifting

By: Nick Biondo

ED 205-Section 6

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Weight Lifting Home Slide

• History of Weight Lifting• Weight Lifting Terms To Know• Basic Equipment Needed• Muscle Names and Abbreviations • Three Basic Lifts • Benefits of Weight Lifting• World Records 1.Bench, 2.Squat, 3.Clean• Author’s Page • Concept Map• Resources

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History of Weight Lifting

• Early History- Weightlifting in some form probably dates to prehistoric times. It's easy to imagine some primitive man lifting a heavy rock and then challenging someone else to try it. -Of course, there's no evidence that anything like that ever happened. The first mention of something resembling weightlifting comes from China's Zhou (or Chou) Dynasty, which lasted from the late 10th century B. C. to 256 B.C. Under that dynasty,

recruits were required to pass tests of strength before joining the military.

• History of Competitive Lifting- The competitive sport of weightlifting originated with the professional strong men of the 19th century. George Barker Windship, a Harvard-educated physician, health reformer, and strong man who was billed as the "American Sampson," was one of the sport's most important pioneers. Windship lectured at Bryan Hall in Chicago in February of 1861, before a strong man contest that's generally considered the first true weightlifting competition. For a $200 prize, Windship had agreed to take on all challengers. Only one came forward, a Mr. Thompson, whose first name is unknown. Thompson not only won the contest, he lifted 2,100 pounds to break Windship's former record of 1,934 pounds. (It should be noted that both competitors used lifting aids involving harnesses and slings, and that Windship was forced out of the competition after his contraption broke.)

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Terms To Know• Bar: The bar for men weighs approximately. 45lbs, is 2,200 mm long and is 28 mm in

diameter. The bar for women weighs approximately 34lbs, is 2,010 mm long and is 25 mm in diameter.

• Belt: A lifter may use a weightlifting belt, though it may not exceed 120mm (4.5in) in width. • Chalk: Chalk may be applied to hands and on the thighs if desired in an unlimited quantity.

Chalk is used to keep hands and thighs dry and prevent slippage. • Collars: These secure the weights on the bar. Each collar weighs 2.5 kg (Aprx. 5lbs). The

bar must be loaded with the largest discs toward the middle of the bar and the smaller ones in descending order toward the outside.

• Plates: The discs or bumper plates are covered with rubber or plastic and placed on the bar with collars which secure the plates to the bar. The plates are where the weight comes from.

• Six-for-Six: This refers to a lifter making six valid lifts in six attempts.• Routine: The range of exercises you carry out make up a routine.• Repetitions (Reps): Using push ups as an example, bringing your chest down to the floor

and back up to the starting position counts as one repetition.• Free Weights: These are weights free of machinery.• Spotter (Spot): This is when someone assists another lifter with a heavy weight.

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Basic Weight Lifting Equipment

-Weight Bench

-Free Weights

-Squat Rack, Barbell, and Weights

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Muscle Names and Abbreviations Used During Weight Lifting

• Pecs - Pectorals (Chest) • Lats - Lattisimus Dorsi (Muscles in your back that flare out) • Hams - Hamstrings • Glutes - Gluteus Maximus (Butt Muscles) • Traps - Trapezius (The muscle that goes from your neck to your

shoulders) • Bi's - Biceps • Tri's - Triceps • Quads - Quadriceps (Your thigh muscles) • Delts - Deltoids (Your shoulder muscles) • Abs - Abdominals (Your stomach muscles)

Click on picture for a link to specific muscular diagram…..

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Three Basic Lifts

• There is an unlimited number of lifts you can perform when lifting weights, however, there are 3 basic lifts that can be done to target just about your entire body. These can also be done by anyone male or female.

• It is also very important to know that when lifting weights, never lift more weight than what is comfortable.

• SAFETY COMES FIRST!! • Click each of the 3 lifts for specific video links…

1. The Bench Press- Upper body

2. The Back Squat- Lower Body

3. The Power Clean- Your Core

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Health Benefits of Weight Lifting

People often underestimate the countless benefits of lifting weights. Here is just a few of the many benefits of Weight Training.

• Weight lifting decreases your blood pressure thus making the risk of heart diseases lower.

• Weight lifting develops toned muscles in men & women.• Weight lifting gives you more energy.• Weight lifting raises your metabolism.• Weight lifting reducing the risk of developing colon cancer.• Weight lifting improves posture.• Weight lifting elevates mood.• Weight lifting improves coordination.

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World Record Bench Press

• Gene Rychlak Jr.- Benched 1010 Pounds• Click on his photo to see him set the record.• Continue onto the next two pages as well for two more

records.

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World Record Squat

• Mike Miller- Squats 1220 Pounds

• Click on Mike’s photo to watch a video of the record breaking lift.

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World Record Power Clean

• Hossein Rezazadeh of Iran set the world record for the Power Clean and Jerk with an amazing 580 Pounds.

• Click on his photo to watch the video of him breaking the record.

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About the Author

• My name is Nick Biondo, I am a Physical Education Major, with a minor in Health and Geography. I am a sports fanatic and am especially fond of hockey. I also enjoy hunting and fishing and just being outdoors. Being active is and always will be an important part of my life. Live every day like it is your last and just be a “Good Person.”

• Email Me: nbiondo19@hotmail.com

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Resources

• http://www.hickoksports.com/history/weightlifting02.shtml• http://www.youtube.com• http://weightlifting.usoc.org/content/index/1407• http://www.human-body-facts.com/human-body-muscle-

diagram.html

• http://www.homefitnessequipment.org/weightliftingequipmentsitemap.html

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Concept Map Quit