CROSS GENDERED LEISURE PROJECT

Weight Training/Lifting

Dominique Bonilla

REC 3202 Women and Leisure

Dr. Janeen Hill Spring 2013

HISTORY OF WEIGHT TRAINING

ANCIENT GREECE WEIGHT TRAINING :

Weight training dates back to Ancient Greece and Rome

Building up and perfecting the male physique became a common

sport

Gymnasiums were constructed as a place for men to practice and

train

Ancient Greece was the “birth place of athletism” (…)

The Ancient Greeks were the first recorded to develop organized

methods to weight training

Stone dumbbells called “Halteres”

were used as lifting weights

HISTORY OF WEIGHT TRAINING AND

WOMEN • Women historically played a small role in weight

training and other forms of athletics, particularly

in North America.

• Myths of muscle building prevented women

from participating in strength training activities

• Gender roles contributed greatly to what

activities were deemed acceptable for women.

• Weight training deemed “unfeminine”

• Women mainly depicted in fitness magazines

for sex and increasing male viewership

WOMEN AND WEIGHT TRAINING

In the 19th and 20th Centuries there has been an influx in women participation in weight and strength training

Strength training is now a critical part of most athletes work out regimes, for both males and females.

Since the Title IX there have been strides in the collegiate participation of women in weight lifting including at the Olympic level.

MALE DOMINATED SPORT

Weight lifting is still a male dominated sport and activity

Societal expectations prevent women from participating in male

dominated sports

Although there are laws preventing discrimination there are still

barriers that discourage women (and men) from participating in

“cross gender” activities.

WEIGHT TRAINING AS SPORT

Target Muscle Group

BENEFITS OF WEIGHT LIFTING

Building muscles helps you to lose fat

Helps to raise metabolism

Strengthens bones (important for women)

Builds endurance and overall strength

Improve balance and coordination

Boosts self-esteem and confidence

WEIGHT TRAINING 101: BASIC WEIGHT TRAINING PRINCIPLES

Overload

Lifting heavy enough weight for desired repetitions in order to gain maximum muscle

Progression

In order to avoid plateauing workouts must have variety and intensity has to change

Specificity

Creating goals and maintaining workouts geared towards achieving the set goals

Rest and Recovery

Rest days are for muscle recovery and are just as important as training days

TRAINING PROGRAM

ExpertVillage: The Beginner’s Guide to Weightlifting

MY TRAINING EXPERIENCE:

BICEP CURLS/LUNGES

VARIETY WAS KEY!

CARDIO WORK OUT

REFERENCES:

Anderson, Deborah J., John Jesse Cheslock, and Ronald G. Ehrenberg. "Gender Equity in Intercollegiate Athletics: Determinants of Title IX Compliance." The Journal of Higher Education 77.2 (2006): 225-50. Print.

"Gender Equality in Athletics and Sports - Feminist Majority Foundation." Gender Equality in Athletics and Sports - Feminist Majority Foundation. N.p., n.d. Web. 28 May 2013.

"History of Weightlifting in Ancient Greece and Rome." Olympic Weights RSS. N.p., n.d. Web. 28 May 2013.

Ian, Marcia. "Popular Culture: From Abject to Object: Women's Bodybuilding." Postmodern Culture 1.3 (1991): n. pag. Print.

Obel, C. "Collapsing Gender in Competitive Bodybuilding: Researching Contradictions and Ambiguity in Sport." International Review for the Sociology of Sport 31.2 (1996): 185-202. Print.

Volpe, Stella L., Janet Walberg-Rankin, Kelsie Webb Rodman, and Don R. Sebolt. "The Effect of Endurance Running on Training Adaptations in Women Participating in a Weight Lifting Program." The Journal of Strength and Conditioning Research 7.2 (1993): 101. Print.

"Weightlifting." Wikipedia. Wikimedia Foundation, 05 Oct. 2013. Web. 28 May 2013.

"Women and Men in Sport Performance: The Gender Gap Has Not Evolved since 1983." Journal of Sports Science and Medicine 1 June 2010: n. pag. Print.

"Women And Weight Training: Debunking The Myths." The Final Frontier In Bodybuilding Fat Loss Health Fitness. N.p., n.d. Web. 28 May 2013.