| ExRx.net > Updates |
April 2008
Added Squat Form. Moved and expanded Conditions and Medications That Make Weight Loss Difficult.
Feb 2008
Added Careers and Majors advice and Flexibility and Functional Assessments.
Jan 2008
Added Upright Row Safety and started Sample Split Program Design Flaws. Added Windchill Index. Added four cardio-calisthenic exercises and several new weight training exercises in color animation. Added mount and dismount animations to Dumbbell Decline Bench Press and Dumbbell Bench Press (see link under 'Comments').
Dec 2007
Added Training Principles and Variation Examples and Advanced Weight Training Techniques and Circuit Training Info. Updated Exercise Safety page; edited and expanded Over Generalizations and added Sports Conditioning. Added 13 additional stretches including several PNF stretches. Changed CSS to display more legible text on Firefox and Safari web browsers. Added additional suggestions for individuals with hip extensor, shoulder transverse adductor / flexor and external rotation inflexibilities. Added various tidbits throughout site. Added bread crumb links near top of each page for easier navigation. Changed site's text font to Arial. Added Too wide of grip error and muscle fiber type table. Edited Large Glutes. Updated Health Age Calculator.
Nov 2007
Redesigned main pages. Added additional abbreviated progressive resistance training program for beginners requiring minimal equipment (four exercises). ExRx.net now offers online study modules to earn CEUs for those with NSCA certifications.
Oct 2007
Updated Tension Curve and Scapulohumeral Rythm definitions and explanations. Defined Basic Exercise characteristics. Updated Winged Scapula and The Burn. Added Sports Performance to Squat Analysis, and Sports Conditioning to Specific Adaptation. Consolidated Sports Conditioning in Mechanics in Exercise: Alignment.
Sept 2007
In addition to animated demonstrations, added still image sequences for the clean and snatch. Updated bodybuilding section. Also added Comparison of Dietary Fats and Micronutrients (Vitamins and Minerals).
Aug 2007
Added Hormones and Metabolic Diagrams. Updated Fat Loss Tidbits and Nutrition Tidbits and Supplements and Why Diets Fail. Added Amino Acid Table to Protien Page.
July 2007
Added Calculators: Cycle Gearing Chart and Distance Speed Time. Also added Senior Strength/Endurance tests: Chair Stand and Arm Curl.
June 2007
Added Bent-over Row Comments and two Weight Training Q&As.
May 2007
Added 9 new exercises and Fitness Testing Overview. Updated Other Fitness Tests.
April 2007
Added Quadratus Lumborum and Transverse Abdominis. Added illustrations including cross section diagrams of waist muscles. Added illustrations to Weightlifting for Special Populations. Added Popliteus and Cheating and Overtraining Intervention and 1904 Physical Culture Pictures. Added Dumbbell One Arm Straight Leg Deadlift. Added Gym Etiquette and Common Weight Training Mistakes. Updated Angle of Pull. Added additional illustrations to Low back Tidbits. Added Lever Push Crunch and a new Lever Triceps Extension. Reorganized Exercise Information and Kinesiology menus. Seperated Weight Training and Kinesiology Glossaries. Consolidated Weight Training Safety and Balance information. Added Alignment, and Hip Abductor Weakness. Added illustrations to Serratus Anterior, and within Weaknesses under Hamstring and Supraspinatus. Began Muscle Detraining. Updated Angle of Pull, Training Specificity, Quotes and numberous other articles. Dr Kilgore contributes Weightlifting for Special Populations and additional weightlifting protocols.
March 2007
Accepting donations from visitors who find ExRx.net a valuable exercise information resource. Read our visitor's feedback.
Jan 2007
ExRx.net received well over 1 million visits (20,726,965 hits) in January, ranking first in Google search for keywords such as "Exercise Instruction" and "Weight Training". Added Mechanics pages and Balance pages. Updated Concept II rower damper setting instructions.
Nov 2006
Added 1904 publication Physical Exercise and Culture and Their Bearings On Health and Strength. Dr. Lon Kilgore generously contributed Weightlifting Shoes 101
Sept 2006
Updated Muscle page. Added exercise Lever Hack Squat.
Aug 2006
Added exercises Weighted Squat, Prone Glute Stretch, and Kneeling Side Lunge Stretch. Also added Muscle page. Dr Lon Kilgore contributed Weightlifting Strength Standard Tables.
July 2006
Added more illustrations.
Jan 2006
San Francisco based publishing company expresses interest in purchasing ExRx.net. Inquiry declined.
Included NCEP Blood Lipid Guidelines and Average Sprint Distances and Rest Intervals for Sports. Modified Dietary Guidelines to emphasize fruits and vegetables.
Dec 2005
Launched New Forum. Added over 70 new exercise instructions with animated gifs; see Exercise Directory, Power Exercises and Cardio Exercises. Also added Youth Test Norms and Full Squat Flexibility Question Answer.
Nov 2005
Modified Exercise Readiness Questionnaire (ERQ). Added Cardio Exercises Instructions and Clean & Jerk Training Progressions and Marv Fremerman's advice: Angry Coach.
Oct 2005
Added instructional illustrations to Skinfold Sites. Added Somotypes. Added Muscular Activity; exercise and health 100 years old ago.
Sept 2005
Added Exercise Associated Muscle Cramps and Marv Fremerman's advice: Fear of Injury and Depression.
Aug 2005
Added Obstacles and Suggested Solutions, UCLA Fruit and Vegetable Phytonutrient Color Codes and Foods that may aid in Weight Loss.
July 2005
Added 15 stretches to the Exercise Directory including Precor Stretch Trainer and sample PNF stretches. Added illustrations of Elbow positioning for Olympic-style weight lifts. Added Abdominal Vacuum exercise for Transverse Abdominus.
June 2005
ExRx.net is accepting applications from qualified graduate and undergraduate students for dual internship positions at Scott Fitness in Kansas City, MO and ExRx.net. See internship description. Updated Modified ACSM Risk Classification Calculator to reflect new guideline parameters.
May 2005
ExRx.net is a recommended internet resource in the ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, pgs 224, 349.
April 2005
Changed formula in Push-up Calculator to improve accuracy of norms for younger women. Added abbreviations and prescription shorthand in weight training glossary.
March 2005
Added Olympic-style Weightlifting Workouts provided by Dr Lonnie Kilgor, PhD, Director of the MSU Strength Research Laboratory & USA Weightlifting Regional Development Center, and former national weightlifting champion.
Feb 2005
ExRx.net average data transfer has exceeded three Gigabyte daily: (ExRx usage stats). Added to benefits of an immediate post workout meal.
Jan 2005
Added references and tidbits including a weight training study summary conducted by a former college roommate and friend, Keith Corder. Added 27 more stretches to the Exercise Directory. Added Deep Hip External Rotators to Muscle Directory. Added Short Sprint Interval Training Guidelines and Sample Programs, and quotes page.
Dec 2004
Added several new software solutions. Updated Weight Management section: Energy Balance and Exercise & Weight Loss. Updated various tidbits throughout site.
Nov 2004
Added 2 mile run, as used in the US Army, to assess cardiovascular fitness. Added formula (curvilinear) to predict walking energy expenditure beyond 3.7 mph (6 kmph) up to 4.9 mph (7.9 kmph). Added flexibility section to Fitness Test Form to record assessment of multiple joints. Added links page to various online journals. Added new titles to book and video store.
Oct 2004
Added the Katch-McArdle BMR formula as an option in the Estimated Calorie Requirement Calculator. Reprogrammed the BMI Calculator to include both US and metric units. Added Full Body Workout question / answer. Added Sprint Speed Calculator. Reprogrammed Target Heart Calculator to calculate percent range of maximum heart rate or heart rate reserve based upon either actual maximum heart rate or age predicted heart rate. Added ACSM Metabolic Calculators: Walk / Run | Cycle Ergometer (Mechanical & Electronic) | Step. Updated aerobic condition information: Intensity Prescription and Cardiovascular Fitness. Updated Flexibility article with prescription guidelines: Stretching and Flexibility.
Sept 2004
Added Modified ACSM Risk Classification Form and Running VO2 / Injury Study. Added Waist Hip Ratio Calculator. The formula for calculating scores on several fitness testing calculators have been changed (from polynomial to sygmoid curve) to have extreme scores more accurately reflect percentiles.
The American Board of Family Practice (ABFP), a member board of the American Board of Medical Specialties, is granted permission to post a link to Food Exchange Calculator on the ABFP website, www.abfp.org, as part of its certification program for family physicians.
Aug 2004
Added Vitals Calculator to assess heart rate and blood pressure. Added Weight Training tips Identify Initial Resistances and Arm Positions During Waist Exercises. Modified Weight Loss Tips and Dietary Guidelines and Low Back Tidbits. Updated Medical Clearance Form. Updated general content and added additional references. Updated Kids Fat Loss Strategies. Added Post-Exercise Palpation of Pulse Rate Study and Instruction for Participant before Testing and Water's Thermogenic Effect Study and Undereating Case Study.
July
New York Police Department (NYPD) is granted permission to republish the ExRx.net Exercise Readiness Questionnaire for use with their employees.
Consortium for Infant and Child Health (CINCH) is granted permission to republish Childhood and Teenage Obesity: Intervention Strategies. This article will be included in Healthy Kids Kit for Food & Fitness, a grant funded and non-profit manual for the lay community. The CINCH is part of the Center for Pediatric Research (Norfolk, VA), a joint program of Children's Hospital of The King's Daughters and Eastern Virginia Medical School.
July 2004
Added article outline Goals and content to question / answer column: 4 Day Split | Smith Good Morning. Also created Medium-Light-Heavy Log example and an additional low volume method. Added several tidbits throughout site, added Common Training Mistakes | Energy Proportion Graphs | Interval Training, Speed and Agility Training and added content to question / answer column: Supplements | Lever Machine Discomfort | Kid's Weight Training
May 2004
Added approximately 50 new exercises in the Exercise Directory and Power Exercises.
2004
Ranking.com ranks ExRx.net as the most popular fitness site on the internet. Ranking is based on visitors, unique visitors, page views, and links to ExRx.net.
Jan 2004
ExRx becomes a Limited Liability Company: ExRx.net LLC.
21 October 2003
Added 18 additional weight training exercises.
17& 28 Sept 2003
ACSM Curl-up / YMCA Half Sit-up fitness testing calculator and YMCA Bench Press Calculator added after over 4 months of development. Mathematical algorithms where calculated from multi-regression curve fitting techniques using standardized norm tables.
22 July 2003
I ran into an old KSU classmate and former National Olympic Weightlifting Champion, Lon Kilgore, Ph.D. at the US Olympic Training Complex in Colorado Springs where he presented his research at a sports science conference. Dr. Kilgore is a professor and the Strength Research Laboratory Director at the USA Weightlifting Regional Development Center at Midwestern State University. We discussed the applicability of Hormonal Fluctuation Model to the female athlete. Glenn Pendlay (former Jr World Powerlifting Champion), another KSU graduate, also works with Dr. Kilgore at the USA Weightlifting Regional Development Center at Midwestern State University.
11 Jan 2003
TopOfEverything.com rates ExRx.net as one of the top fitness sites.
2002
Yahoo rates ExRx.net as one of the most popular fitness sites.
29 Oct 2002
Wyle Laboratories contacts ExRx.net seeking permission to use our exercise instruction materials for the new NASA Astronaut Fitness Manual.
1 April 2002
ExRx.net average data transfer has exceeded one Gigabyte daily: (ExRx usage stats)
7 Feb 2002
We have tried 5 hosts in the last 8 months. Someone finally recommended web host Glorb Internet Service (http://www.glorb.com). They have the best service of any web host we have ever encountered; outstanding customer service!
1 Feb 2002
ExRx was sited a number of times in a Fitness Management (Feb 2002) article "Pre-Participate Health and Fitness Assessment" (pgs 44-49) as a resource for online fitness testing calculators and procedures.
29 Jan 2002
We began receiving notices from our current host that ExRx.net is exceeding its bandwidth quota despite the company's advertisement for unlimited bandwidth. It is time to look for a new host, particularly since we have been receiving terrible customer service. Also, visitors have reported difficulty in loading pages during peak hours. "Your site exrx.net has exceeded its bandwidth quota in the period beginning on 2002-01-08. Your quota is set to 15728640000 bytes, and your site has consumed 785801826 bytes beyond that quota."
8 Jan 2002
We found another new host since our last web host pulled the plug due to our high traffic. Incidentally, as the other hosts, they advertised unlimited bandwidth.
12-17 December 2001
Our host took ExRx.net down despite us believing we had come to an understanding. Desperately searching for a new host! ExRx.net is only 22 MB and hosts 3,000 to 5,000 individual visitors daily.
16-18 Nov 2001
I had the honor in attending the 3rd Annual SWIS Symposium. speakers included Bill Pearl (history of weight training) Dorian Yates (Mr. Olympia) and Bill Kazmaire (world's strongest man), and Ian King (strength and conditioning guru), Dr. Digby Sale, PhD (neural adaptation to strength training), Dr Mauro di Pasquale, MD (world's foremost expert on drugs in sports), and of course, Dr. Eric Serrano, MD (Cutting Edge Supplements). I also had the privilege to meet Mohamed Makkawy, Scott Mendelson, and Mistress Krista.
26 Oct 2001
Dr. Ken Kinakins of SWIS visited ExRx.net and invited me to Toronto, Canada as his guest to attend the International Weight Training Injury Symposium which he hosts. He noticed I knew Dr. Eric Serrano, MD, my old classmate, roommate, and ExRx.net benefactor. Eric will be one of many presenters at this conference.
2 Nov 2001
Although our host promised unlimited bandwidth they have threatened to take ExRx.net down because it generates 17 Gigabites of traffic monthly although we only have about 4000 individual visitors daily. ExRx has had this much traffic since we started our account with them in June. Just last Thursday, though, a representative called me and said we have exceeded the 5 GB monthly bandwidth capacity and we may be taken off line as soon as that evening if we don't pay more. They are trying to extort us to pay 5 times as we pay now; we've already paid up until June 2002 and if we go somewhere else they will charge a penalty fee to buy back my domain name although it is in my name.
6 Sept 2001
In the past, we were able to answer an occasional exercise related question. We'd continued to receive such an overwhelming number of e-mails seeking advise, we were unable to answer the numerous inquires. As a result, we are proud to announce ExRx Consultation Service for those earnestly seeking our personal and professional assistance. We appreciate your understanding and patronage. Sorry we have discontinued this service. Please post your questions on our Forum.
6 July 2001
I will be introducing exercise consultation services through ExRx.net. I've had received such an overwhelming number of e-mails seeking free advise, I am unable to keep up.
28 June 2001
ExRx Online (www.planetkc.com/exrx/) changes to an easier to remember ExRx on the Net (www.exrx.net).
22 July 2000
Signed up with CCNOW, our authorized online retailer to offer products through ExRx Book & Video Store. This will provide a revenue stream for the maintenance of ExRx.net and offers a rationale for continued work on the site.
May 1999
ExRx finally goes online using 10 MB of free web space provided by local internet provider.
Dec 1996
James Griffing begins work, converting his master's report An Interactive Multimedia Computer Database of 250 Weight Training Exercises to the web (html). Dr. Eric Serrano generously provides a small grant to purchase computer software and accessories for the project.