PE

week 13

Lesson Proper for Week 13

CHAPTER 13: THE PHASES OF THE GYMNASTICS PROGRAM CONDITIONING PROGRAM KINDS OF STUNTS PYRAMID BUILDING

1. Conditioning program - involves calisthenics exercises that would prepare the body for more complicated work. It is important to be done first before any activity because it prevents injuries to happen. All athletes should undergo conditioning program the game or competition.

a. ARCH UPS are the exact opposite of hollow body. Lie on your stomach with your arms above your head and your legs straight. Lift your arms and legs so that your stomach is the only part of your body still on the floor. Lower the ground and repeat.

b. PUSH UPS - are the simplest way to work your triceps, shoulders, and pectorals. A good push-up requires a straight or hollow core, with the back flat and shoulders over your hands - the precise position that you'll need for great casts on bars and swings on pommel horse.

V-UPS-tie flat on the floor with your arms and legs extended. And then simultaneously lift your arms and legs, touching your toes over the midsection of your body to form a "V. At the height of the v- up, you should be balance on your lower and back. Extend back to the floor, and re peat.

SIT UPS-lie down on the floor on your back with your knees bent or straight, and someone or something holding your legs or not. Sit up to an Upright position.

2. Rhythmic gymnastics - the phase of the gymnastic program that combines gymnastic skills with ballet and creative movements to music, while working with light apparatus such as ribbons, balls, hoops, ropes, and clubs in a choreographed dance-and-tumble routine. Everything is done on the floor with far different routines and different music.

Stunts-activities in the form of play that test the gymnasts' strength, flexibility, power, vigor, balance, control of movements, speed, endurance, and agility. These are important because these are preparatory skills to tumbling routines or exercises.

a. Beam Stunts A routine on the balance beam begins with a mount, which can incorporate a running flip for more advanced gymnasts. When scoring the routine, judges look for at least two flight elements, so you should include moves such as twists and flips, if possible. Keep in mind that your jumps can reach 3 to 4 feet from the beam. You need to complete all of your rotations during these stunts.

b. Floor Stunts - While beginners complete tricks such as the forward roll, more advanced gymnasts attempt extremely difficulty tumbling routines during the floor exercise. These maneuvers include handsprings, flips and twists, which you must do in combination with one another and land on your feet. The handspring holds particular importance because it helps you to gain speed as you move toward the more difficult elements of your routine.

c. Vault Stunts - Beginners on the vault simply try to somersault from the apparatus and land on their feet. You might then move to a handspring until you have mastered that stunt. Once you become better at the vault, you can incorporate moves with multiple twists and flips, which have a high degree of difficulty. You must keep your body in a straight position while in the air and land your jump without taking steps forward or backward. Rule changes have made it illegal for gymnasts to cartwheel into their vault, as that maneuver provided an injury risk.

d. Bar Stunts - Men and women have different bar-based events, so the moves that each sex does can vary. Women compete on the uneven bars, making it possible for them to transition between the bars with release moves. Judges watch these transitions carefully, as they involve gymnasts releasing one bar and catching themselves on another bar. The horizontal bar, in which the men compete, allows competitors to swing around the bars in a circular motion. This motion allows the men to build up enough speed to complete larger release moves and, eventually, a dismount.

4.Tumbling-considered as the most important phase in the gymnastic program as the skills of the gymnast are tested. Tumbling skills are regarded as the climax of a gymnastic routine. It completes the whole package.

Round-off - A common entry skill seen in every type of gymnastics to turn horizontal speed into vertical speed.

End Skill-The skill competed at the end of the run, this is either a double/triple somersault, a twisting somersault or a combination somersault.

Flick- A long somersault where a gymnast moves from feet to hands to meet again in a backwards motion.

Whip-A long, low and fast somersault done without the hands. This move is unique to tumbling and the trademark of the discipline.

Double Somersault - The tumbler launches into the air and rotates twice vertically around before landing on their feet. This skill is done in a tuck, pike or straight position.

Triple Somersault The gymnasts launches into the air and rotates three times vertically before landing on their feet. This skill is done in a tuck or pike position and has yet to be competed in the straight position,

Twisting Somersault- A single somersault in which the tumbler rotates horizontally. This is can be done as a single 'full' twist, a double twist or a triple twist.

Combination Somersault - A somersault that is a combination of double/triple and twisting skills. For example in a double twisting double straight, the gymnast will rotate twice vertically and twice horizontally before landing. The hardest combination somersaults performed would be either the full in triple pike in which a gymnasts rotates vertically three times in a pike position with a full twist in the first rotation or the miller in which a gymnast rotates horizontally four times and vertically twice.

Transition Skill-This is where a gymnast performs either a double somersault or a combination somersault in the middle of their run as opposed to doing it as an end skill. No triple somersaults or combination somersaults involving a triple vertically rotation has yet to be competed.

5.Pyramid building - these are activities that involve more than 3 performers who must execute balanced positions which resemble the pyramid, Pyramid building test, first and foremost, the gymnasts' balance, muscle control, and strength

LESSON PROPER FOR WEEK 14

1. Arm Swings

A. Lateral and vertical arm swings. Repeat 8 times.

B. Over-under horizontal arm swings. Repeat 8 times.

2.Trunk exercises

A. With your arms upwards and the feet in straddle position, do side, bends left and right. Repeat 8 times.

B. With your hands on the hips and the feet in the straddle position, rotate the trunk 8 times on each side.

1. Body Exercises

Body wave with legs together. Swing the arms upward overhead and arch the body. Swing the arms back down and round the back, bend at the knees, and finish the arm swing Repeat 8 times.

Static Exercises-these exercises are maintained in a certain position for a certain period of time.

A. Finger and Wrist Exercises.

1. Interlock the fingers; straighten the arms while turning the palms away from the body Stretch for 5 Seconds.

2. Press the palms on each other and stretch the wrists. Hold for 5 seconds.

B. Elbow Flex.

1. Extend and bend each elbow. Hold for 5 seconds

C. Hamstring Exercise.

1.Sit on the ground with both legs straight out in front of you, bend the left leg and place the sole of the left foot alongside the knee of the right leg. Allow the left leg to lie relaxed on the ground, bend forward keeping the back straight. You will feel the stretch in the hamstring of the right leg. Repeat with the other leg.

D. Neck Exercises.

1. Lay your head on the right shoulder. Hold for 5 Seconds. Then, do the same to the left for 15 seconds.

2. Turn your chin on the right shoulder. Hold for 5 seconds. Then, do the same to the left for 5 seconds.

3. Pull your head forward and put your chin on the chest. Hold for 5 seconds. Then, bring your head backwards for 5 seconds

E. Arm Exercises.

1. Spread arms at the sides and make circling movements clockwise and counterclockwise.

2.8 counts Forward and 8 counts Backward.

f. Trunk Exercises.

1.Stand tall with your feet approximately two shoulder widths apart. Turn the feet and face to the right. Bend the right leg so that the right thigh is parallel with the ground and the right lower leg is vertical. Gradually lower the body keeping your back straight and use the arms to balance. You will feel the stretch along the front of the left thigh and along the hamstrings of the right leg. Hold a comfortable stretch and repeat by turning and facing to the left

2. Legs/Back Exercises, Straddle Standing Position.

- Reach and hold the right ankle with the right hand. Hold for 5 seconds. Then, do the same.

3.Leg Bending

Grab one leg and press it as close as possible to the chest. Hold position for 8 counts.

4.Ankles, Legs, Back and Sitting Position.

E1. Tuck sit. Hold the feet and pull in the middle. Hold for 5 seconds. e with left ankle and hold for 5 seconds.

E2. Hurdler's sit. Reach out at the right ankle with both hands. Hold for 5 seconds.

5.Leg Stretches

F1. Sit on the floor on a long sitting position. Grab the feet with both hands and hold the position for 8 counts without bending either legs.

F2. Open legs in stride sitting position.

Bend sideward to the right and left. Perform the exercise for 8 counts.

6.Calf/Achilles Tendon Exercises.

Stand on the Slant board, press the hands against the wall, and flex the ankles. Hold for 5 seconds. The exercises can also be done without a slant board. Be sure the ankles are flexed. Repeat 5 times

7.Feet Exercise

Stand in stride standing position with arms at the side. Point one foot and then flex after 4 counts. Flex for 4 counts then point again. Repeat the Exercise for 8 counts.

Resistance Exercises - This type of flexibility exercises is performed against varying degrees of mild resistance provided by a partner. Start with low resistance, and then increase gradually to higher level of resistance. Partners should be equal in height, weight and strength

A.Anterior Leg and Hip Stretch

The performer lies in prone position. Hands by the side of the shoulder. The performer straightens her arms and bends head to the back. Hold the position for 4 counts then go back to staring point

B. Quad Stretch

The performer lies in prone position. Then partner presses each leg four times, starting mildly and progressing harder. On the final press, the partner tries to touch the heel to the rear.

a. Shoulder and Arms, Straight- sit Position.

Straight arms the performer is in normal sitting position with the legs straight and feet together. The partner standing at the back of the performer holds the arms in forward depressions and elevations, four lateral depressions and elevations, four forward-horizontal presses and rearhorizontal presses.

WEEK 16

Fitness is not only about looks or aesthetics. Exercise is about movement and functionality: the ability to move all parts of your body in order to do the things you need (and want) o do. It sounds simple enough, but in today's world, most of us are living a sedentary lifestyle. Our ancestors were always functionally fit because they spent their days staying active: walking and running many miles per day; gathering and preparing food; hunting/fishing, playing sports and holding athletic competitions; taking care of children; building nomes; the list goes on. In indigenous cultures, for most of history, movement was so heavily integrated into daily life that the ancestors did not need a gym or special space for fitness," and there was no need to set aside extra time for fitness training.

Today, the world is different. People are often stuck behind a desk or sitting on a couch or in a car most of the day. Because of our sedentary lifestyles, we need to focus on spending some extra time training in order to avoid becoming sick with modern lifestyle diseases such as diabetes or obesity. If you want to reactivate your lifestyle and embark on a commitment to functional training, learning these seven basic movement patterns for full-body functional fitness is a great place to begin.

Our bodies are an amazingly complex web of interconnected muscles, joints, fascia, ligaments, tendons, bones, and other tissues and organs that work synchronously and seamlessly. When we are lean and fit, every cubic centimeter of our bodies has a purpose, a function to help us survive and thrive.

So, if the body is this interconnected web that's really more like one unit, one muscle, why would we focus on only one muscle group during a workout or one type of exercise activity? The idea of focusing on only one muscle group in a workout is definitely not efficient, nor is it athletic. You should focus on movement patterns -- not isolated muscle groups -- when exercising to develop a functionally strong body.

The body is made up of several complex systems that work together as one unit. While exercising one should focus on movement patterns, rather than isolated muscle groups to build functional total body strength, power and stamina.

1. Twist

It on the floor with your feet flat on the floor and knees bent Now, lean back around 15 degrees with a strong back and a tightened core

2. Pull

. Is an upper-body strength exercise. The pull-up is a closed-chain movement where the body is suspended by the hands and pulls up. As this happens, the elbows flex and the shoulders adduct and extend to bring the elbows to the torso.

The term chin-up, traditionally referring to a pull-up with the chin brought over the top of a bar, was used in the 1980s to refer to a probated, or overhand, grip, with a suppurated, or underhand, grip being called a "reverse-grip" chin-up. In later decades, this usage has inverted, with some using "chin-up" to refer to a pull-up done with a suppurated hand position, while "pull- up" refers specifically to the exercise done with a prorated hand position.

3. Lunge

A lunge is a lower body exercise that involves stepping and bending your front and back leg. To perform a lunge stand straight up facing forward with your spine and pelvis in a neutral position. Take a step forward with a leg, take a long enough step so that when you bend your knee, the knee is not forward of the toe, bend your back knee until it almost touches the floor, keep your torso and spine in a neutral position, then return to your starting position.

4. Push

Push workout contracts your muscles when weight is being pushed away from your body, meaning the work is done when the muscle contracts as you push. The primary muscles in a push workout include chest, triceps, quadriceps, calves, and shoulders. A pull workout is the exact opposite

5. Hip hinge

The movement of the hip hinge involves keeping your shins perpendicular to the ground, bending over by swinging at the hips, and keeping your spine aligned. Doing this maximizes the level of strength coming from your spine, and prevents it from being placed under too much stress.

6. Squat

A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. The primary agonist muscles used during the squat are the quadriceps femora's, the adductor Magnus, and the gluteus maximums.

7. Gait

Gait training is a type of physical therapy. It can help improve your ability to stand and walk. Your doctor may recommend gait training if you've had an illness or injury that affects your ability to get around. It may help you gain independence in walking, even if you need an adaptive device

WEEK 17

Lesson Proper for Week 17

Chapter 17: FUNDAMENTAL MOVEMENTS IN GYMNASTICS.

Freehand Exercise- it is done without the help of any special equipment, it performed by moving the hand and foot position.

A. Foot Position

1. FORWARD

Walking Steps

First step right foot followed by left foot.

4 counts

2. BACKWARD

Walking Steps

• Using left foot first followed by right foot.

• 4 counts.

3. SIDEWARD

Step Close Step.

Sideward Right

Sideward Left

8 counts.

4. CLOCKWISE AND COUNTERCLOCKWISE

5. CIRCLE OR TWIST

Turn around first in Rightshoulder and Left shoulder.

4 counts to the right and 4 count to the left.

Right

6. DIAGONAL

Walking Step and end with the Close Steps

Right Fside Step R, Step L, Step R, Close L

Right Bside Step L, Step R, Step L, Close R.

Left Rside Step L, Step R, Step L, Close R.

Left B side Step R, Step L, Step R, Close L

8 counts

7. GRAPEVINE

Step cross Step, Cross Step, Close, Jump, and Jump.

8 Counts

8. Diamond

B. Hand Position

1. Hands on Hips

• Hands on hips

• Fingers Pointing Downward.

• Thumbs place at the back of the hips.

2. Hands on Waist

• Hands on waist.

• Fingers Pointing Downward.

Thumbs place at the back of the waist.

3. Hands on Chest

• Arms in Front of the chest.

Elbows bend and at shoulder level.

• Fingers touching each other.

Palms facing downward, thumbs touching the chest.

4. Hands on Shoulders

Bend Elbows.

Biceps at shoulder level.

Fingers tip touching each other.

Chest out.

5. Hands on Neck

• Bend Elbows.

Biceps at shoulder level

• Hands behind the neck

• Fingers tip touching each other, chest out.

C. Arms Position

1. Arms Forward

• Arms Extended at Shoulder level.

Palms facing the floor.

2. Arms Sideward.

Arms Extended sideward at shoulder level.

Palms facing the floor.

3. Arms Upward

Arms extended overhead.

Palms facing each other.

• Arms touching the ears.

4. Arms Obliquely Position

Arms diagonally downward in front or back of the body.

Arms diagonally upward position

Fingers together, palms facing each other

5. Arms in T-Position

• Bend elbows at shoulder level.

• Forearm parallel to elbows

• Palms facing the body.

• Fingers together and pointing downward

6. Arms in Reverse T-Position

• Bend elbows at shoulder level.

• Forearm parallel to elbows

• Palms facing the head

. Fingers together and pointing upwar