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PHYSICAL ED. 7 (WEEK 2 Q1) LEARNNG MATERIAL

What I Need to Know

It is nice that you are doing your workouts guided by your prepared exercise
program. Following diligently your self-prepared exercise program means keeping
yourself healthy. It is a wealth that is very important for you to treasure to be able to
withstand against possible illnesses.
It is also important for you to understand and describe the background of the type
of exercise that you are performing.

After reading this module, you should be able to describe the nature and
background of athletics.

Specifically, you are expected to:

1. discuss the nature and background of athletics;

2. draw the equipment of athletics;
3. recognize the importance of athletics as a way to live a healthy life.

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What is It

Read and understand

The History of Athletics

Track and field athletics, commonly known as athletics or track and field, is a
collection of sports events that involve running, throwing and jumping. The name
"athletics" is derived from the Greek word "athlos" meaning "contest".
Dating back to the Ancient Greeks, athletics was the only competition to be held in the first Olympic
Games which took place in Athens in 776 BC.
At that time, the single athletic event was known as the “stade,‟ a foot race which
covered the length of the Athenian Olympic stadium.
In 1896, the first modern Olympic Games were staged. Although initially of
limited appeal, the Olympics captured the imagination of athletes and grew steadily,
making track and field an international sport for the first time. In 1913, the International
Amateur Athletic Federation (IAAF) was formed by representatives from 16 countries.
The IAAF was charged with establishing standard rules for the sport, approving world
records, and ensuring that the amateur code was adhered to; it continues to carry out
these duties today.

Track Events in Athletics

Track events can be divided into three main categories: events that require
running on a track over a defined distance, running events with obstacles placed on the
track, and relay events. While track events generally refer to events held within the
stadium, other distance events that require running on roads have been included in the
roster.

Track events are generally not complicated - you run from point A to point B in
the quickest time possible. However, those not familiar with athletics may wonder what
the difference is between the events, other than the distance involved.

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Here’s a general information of the basic things you should know about track
events.

Types of Track Events

1. Sprints refer to instant bursts of speed over short distances.

Equipment:

Starting block

spike shoes
starting gun
Events:

• 100-meter Sprint
• 200-meter Sprint
• 400-meter Sprint
•
2. Middle Distance are events longer than sprints and up to 3000 meters. They are
frequently referred to as the hardest of the running events as they require both
endurance and strength.

Middle Distance Events:

• 800m
• 1500m

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• 3000m

3. Long Distance are events longer than middle distance. That is to say, it requires the
runner to process oxygen in low-intensity activity over a long period of time.

Long Distance Events:

• 10,000m
• 20,000m
• 30,000m
4. Steeplechase is an obstacle race derived from horse racing. Both men and women
race over the most common distance - 3000m - though the steeplechase for women has
lower barriers. Steeplechase usually comprises of a water jump as well. Failure to pass
over or intentionally knocking over the hurdles will result in disqualification.

Equipment:

steeple chase barrier

Steeplechase barrier height

Format of a Steeplechase Race:

• 3000meters steeplechase race has 28 barriers and seven water jumps

• 2000meters steeplechase race has 18 barriers and 5 water jumps.
• 1500meters steeplechase race has 13 barriers and 3 water jumps.
There’s a difference when it comes to the height of the barriers in the
steeplechase for men and women. The barrier heights for men are 0.914m (36in) and
the barrier heights for women are 0.762m (30in).

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5. Hurdles are run as sprints. Runners jump over ten hurdles in the specified distance.
The size of the hurdles, number of hurdles, and distance may differ, although the rules
given are major official international regulations.

Equipment:
;:

hurdle

Hurdle Events:

• 100-meter (women)
• 110-meter (men)
• 400-meter (both)

6. Marathon is a long distance race that is not run on a track, except often at the start and
finish. It takes place through designated urban areas.

• 21.95 kilometers
• 42.195 kilometers

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7. Relays: Four runners make up a relay team. Each runner must hand off the baton to
the next runner within a certain zone, usually marked visibly on the track. Failure to
pass the baton properly, or losing the baton may result in disqualification.

Equipment:

baton

Relay Events

• 4 x 100m
4 x 400m

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Field Events in Athletics

A. Throwing

1. Shot Put is a throwing event that uses a heavy metal called the shot (it resembles a
cannonball). The shot put for men has been part of the modern Olympic since 1896 and
the competition for women began in 1948.

Equipment:

shot put

Shot Put Events

• 6 kilogram (men)
• 4 kilogram (women)
2. Hammer Throw is a throwing event that involves a heavy ball attached to a strong
wire. The ball is swung twice in the same spot, legs stationary.

Equipment:

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B. Jumping Events

1. Long Jump is a jumping event in which the player runs down a strip (the same sort
of rubberized surface as running tracks), and jumps as far as possible.

2. Triple Jump is similar to the long jump in which the player runs down the track and
performs a hop, step and then jump into the sand pit.

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3. Pole Vault is a jumping event in which the player sprints down the track, plants one
end of the pole in the metal box, and throws himself over a horizontal bar (without
knocking it to the ground), releases the pole, and falls onto the landing mattress.

Pole Vault Terminology

Here are some terminologies used in pole vault.

• Bar - The crossbar that is suspended above the ground where athletes have to
vault across
• Pit - The mats used for landing in pole vault.
• Pole - Usually made of fiber glass and stiffer on one side to allow the pole to
bend after planting it to the ground.

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4. High Jump is a jumping event in which the player does a short run-up, leaps from
one foot over a horizontal bar, and falls onto a cushioned landing area.

Previously, different high jumpers used different methods, but at

the1968 Mexico City Olympic Games, an athlete called Dick Fosbury pioneered
the backwards and head-first jump, and captured the gold. This technique is the
standard for all high jumpers today and dubbed the Fosbury

Flop in his honour.

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TRACK OVAL

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Lesson
Swimming: A Way to a Healthy
Living

What is It

In this phase you will be provided with different reading sources to further
enhance your knowledge and skills about swimming.

Reading 1: Nature and Background of Swimming

Swimming is the act of propelling the body forward through water with arm and
leg motions. The movement of the legs and feet are called kicks. These movements,
combined with movements of the arms and hands are called strokes.
Swimming burns lots of calories, is easy on the joints, supports your weight,
builds muscular strength and endurance, improves cardiovascular fitness, cools you off
and refreshes you in summer, and one that you can do safely into old age.
Swimming has roots from prehistoric times, where cave paintings featured early
humans swimming across rivers. Human beings have been swimming for millennia.
According to Wikipedia, Stone Age cave drawings depict individuals swimming and
there are written references in the Bible and the Greek poems "The Iliad" and "The
Odyssey" dating back 1,500 to 2,000 years.

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Swimming was first introduced in the Olympic Games in Athens year 1896. The
very first Olympic events were freestyle or crawl and breaststroke. Backstroke was
added in 1904.
Women’s swimming became part of the Olympic in 1912 at the Stockholm
Games. Since then, it has been part of every edition of the Games.
In the 1940s butterfly stroke was discovered and its first official appearance was
at Melbourne Games in 1956. This style is now one of the four strokes used in
competition.
Today swimming is one of the popular forms of recreation and a healthful
exercise.
Reading 2: Swimming Events

1. 50 m Breaststroke/ Backstroke / Butterfly / Freestyle

2. 100 m Breaststroke/ Backstroke / Butterfly / Freestyle / Individual
Medley
3. 200 m Breaststroke/ Backstroke / Butterfly/ Freestyle/ Individual
Medley
4. 400 m Freestyle / Individual Medley
5. 800 m Freestyle
6. 1,500 m Freestyle
7. 4 x 50 m Freestyle / Medley Relay
8. 4 x 100 m Freestyle / Medley Relay
9. 4 x 200 m Freestyle Relay

Reading 3: Swimming Kicks

1. Flutter Kick

- Legs extended straight back

- Alternately moved up and down with a slight bend in the knee on the
upward movement.

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2. Breaststroke Kick

- Legs fully extended and the toes pointed to the rear

- Bring the heels toward the hips just under the surface of the water

- As the feet drew near the hips, bend knees and extend them outward

- Turn ankles so the toes also point outward

- Without a pause, push feet backward and squeeze legs together until

toes point to the rear again

3. Dolphin Kick

- Both legs are moved up and down at the same time

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4. Scissors Kick

-Legs are together and the toes pointed back

-Draw knees up and then spread legs wide apart like the open blades of a

Scissors

-Move the top of the leg forward from the hips then snap both legs

Together to original position in a scissors’ action

Reading 4: Swimming Strokes

1. Crawl (Freestyle) is the fastest and most popular stroke.

- Move the arms in steady, circular motions in combination with the flutter kick.
- One hand recovers forward above the water while the other pulls beneath the
water
- Breathe by turning head to one side just as the hand on the side.

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2. Breaststroke is done in combination with the breaststroke kick. The movement
of the arms follows the shape of an inverted heart.

- Face in the water, arms and legs fully extended, and palms facing outward
- Sweep out arms as the hands push downward and outward
- Hands continue to circle and come together under the chin
- Lift your head for a breath
- Extend arms and legs and then glide

3. Butterfly Stroke is difficult stroke to learn, but it is smooth and graceful if

performed correctly

- Swing both arms forward above the water and pull them down and back to
the legs.
- Lift the head forward and take a breath
- Dip head into the water and exhale as the arms move forward again

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- Make two dolphin kicks during each complete stroke

4. Backstroke is a restful stroke, the face is always out of the water and breathing
is easy.

- It is performed as the swimmer lies on his or her back

- Each arm alternately moves in steady, circular motion in and out of the water
while the legs do the flutter kick

Reading No. 5 Swimming Equipment

EQUIPMENT DESCRIPTION ILLUSTRATION

-is a clothing design worn

while swimming. This comes
1.Swimsuit or in many types and styles.
Bathing

Suit

- is a head gear made of

2. Swimming Caps or silicon, latex, or rubberized
fabric to keep back hair and
Bathing Caps avoid hindrances while
swimming

- are devices made of foam or

3. Swimming Boards other materials that float, and
or Kickboards they come in a variety of
shapes and sizes. The main

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purpose is for you to hold on
and stay afloat while your legs
do all the work.

- are flotation devices that

come in a variety of shapes
and sizes. They are training
4. Pull Buoys
gadgets placed in between the
legs to develop endurance and
strength of the swimmer.

- are types of eyewear to

protect your eyes from
5. Goggles chemicals used in the pools
thus allowing the swimmer
to see clearly underwater

- is a device worn by
swimmer during practice to
6. Hand Paddle enhance speed

- is a cylindrical inflatable
plastic band worn on the upper
7. Inflatable arm to help the swimmer float.
This is popular among
Armbands children.

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Reading 6: Swimming Pool

Olympic Size Swimming Pool

There must be two spaces 2.5 m (8 ft 2 in) wide outside lanes 1 and 8 (in
effect, two empty lanes). The length of 50 meters (164 ft) must be between the
touch pads at the end of each lane, if they are used.

Olympic Size Swimming Pool

Length 50 m (164 ft)

Width 25 m (82 ft)

Number of lanes 8+2

Lane width 2.5 m (8 ft 2 in)

Water temperature 25–28 °C (77–82 °F)

Light intensity minimum 1500 lux (140 foot-candles)

Depth minimum 2.0 m (6 ft 7 in)

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Athletics is a term encompassing the human competitive sports and games
requiring physical skill, and the systems of training that prepare athletes for competition
performance.

The Basic Skills in Athletics

In your previous module, you have learned the history and background of
Athletics and Swimming.
Now let us proceed to the basic skills in Athletics and Swimming.
Athletics has two main events: Track and Field
⚫ Track Events consist of sprints, middle-distance, long distance, hurdles and
relays;
⚫ Field Events consist of jumps and throws.

TRACK EVENTS consist of Running Events.

A. SPRINTS are short races at full speed over a short distance.

Phases/Steps:

1. Starting Phase is where the sprinter is in contact with the blocks.

2. Acceleration Phase increases stride length and stride frequency.
3. Constant Speed is characterized by both the stride length and stride
frequency remaining the same over a period of time.
4. Deceleration decreases in sprinting speed.
Steps

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STARTING POSITIONS IN SPRINTING

1. ON YOUR MARKS

a. Squat on one knee and form a high bridge with your fingers just
behind the line.
b. Place your hands slightly wider than your shoulder width. If you feel
cramped, you are probably positioned too close to the start line.
2. GET SET

a. Raise your hips to a level just above your shoulders.

b. Lean your body as far forward.
c. Wait for that starting signal.

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3. GO

a. When then gun goes off, breathe out hard and pump those arms
and legs.
b. Thrust your elbows as high as possible with each backward swing
and drive your legs with a high knee action. Keeping your body low
in your opening strides will thrust you forward.

B. Middle Distance Races are running events that require the athletes to maintain
a steady pace that allows for a final fast of speed, or kick.

C. Long Distance Races are running events on the track that are longer than
3000m.

JIE ANNE P. CALIS

University of Sto. Tomas Varsity
Palarong Pambansa 2015
Record breaker 800MR, 1500MR and
3000 Meter Run

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Middle Distance and Long Distance start with a mass standing position.

D. Hurdles or Hurdling is a track and field sport which involves running and
jumping over obstacles at speed.

Phases of Hurdle
1. Start (crouch position)
2. Approach
3. Take Off
4. Clearance
5. Landing
FIELD EVENTS consist of jumps and throws.
6. Steeping out to next
hurdle
A. Jumping Events

Long Jump is a lightning speed, an accurate take-off and an explosive spring is the
secret to great long jumping.

PHASES OF LONG
JUMP
1. Run up
2. Takeoff

3. Flight

4. Landing

B. Throwing Events

1. Discus Throw/Disc Throw is a track and field event in which an athlete throws a
heavy disc called a discus and attempts to mark a farther distance than his
competitors. The discus requires power, great speed and lots of spinning.

Steps

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a. The discus should be held by the pads of your fingers with the thumb resting
against the side of it. Face away from the direction you are throwing and prepare
to spin.

b. Think of yourself as being coiled like a spring. So your body is twisting with the
legs and upper body. Right-handed throwers should rotate to the right and then
unwind back towards the left.

c. To generate speed and power, try to move on the balls of your feet. As you
uncoil, your weight is shifted to the left with your right foot being swept around to
the middle of the circle. And then the discus will trail behind you.

d. After rotating one and three-quarter times, your feet should be in position at the
front of the ring. The discus should then be released with the chest, hip, knees
and toes facing the front. And hopefully it will be a long throw.

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2. Shot Put is a track and field event that involves throwing a heavy metal ball called
a shot as far as possible using only one arm in a pushing motion, what is called
putting. The shot-putter faces away from the throwing direction while positioning
the shot against the shoulder and under the chin.

This event is all about transferring huge strength through the legs, arms and fingers
to throw the shot. There are two techniques for delivery. The first is the rotational
technique while the other one is the linear method which is more popular.

Steps
a. Rest the shot on the base of your fingers and push it against your neck. Adopt a
back-facing stance at the back of the circle, with your weight mainly on the right
leg (if you are right-handed).
b. To build the power needed to throw, lower your weight onto your right leg and
form a low and closed crouching position. And prepare to launch your body.
c. To begin your launch, drive your right leg downward and then powerfully thrust
your left leg towards the toe board. The power you generate here is crucial to a
good throw.

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d. With a side-on stance, transfer the power up through the legs, body and throwing
arm. And with a high elbow, release the shot by punching your arm to the sky
and flipping the wrist. The shot can easily fall away from the neck during the
throw so make sure it is fully pressed hard against your neck until the final
release.

3. Javelin Throw is a track and field event where the javelin, a spear about 2.5 m (8 ft
2 in) in length, is thrown. The javelin thrower gains force by running within a
predetermined area.

Steps

a. The javelin should be held horizontally.

b. Maintaining your control as you accelerate towards the throwing line is the key to
a good, long throw.
c. Your legs will provide the speed to obtain the necessary power.
d. As you approach the line, pull the javelin back with a straight arm.
e. Staying upright with good running contacts will give you the power you need
behind the throw.
f. The javelin should be pulled through strongly after the left leg is firmly planted
before the line.
g. It is important to keep your throwing elbow high and over the shoulder line.
h. Aim to release the javelin over your front foot.

Example of Javelin Throws:

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Lesson
Basic Skills in Swimming
2

BASIC SKILLS IN SWIMMING

There are four strokes in swimming namely Backstroke, Breaststroke, Butterfly
and Front Crawl/Freestyle.

1. Backstroke is a way of swimming in which a person floats in the water facing

upward while kicking the legs and rotating the arms.

Steps

a. Little finger enters water first, the arm is straight.

b. When the arm is at shoulder level the elbow bends, arm pulls sideways, body
rolls.
c. Aim for a flat body position, with head back and eyes looking upward
d. The arm and leg actions are continuous

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2. Breaststroke is a way of swimming in which the swimmer’s face is in the water and
the arms move in a large motion from front to back as the feet kick outward.

Steps

a. Body position starts with hands and feet together.

b. Pull, breathe, kick, glide sequence is performed.
c. Swimmer returns to original body position.

3. Front Crawl (Freestyle) flutter kick and alternating over arm movements are
the features that characterize crawl-swimming stroke. While doing crawling, the
swimmer has to keep his head in the water, alternating the face side.

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4. Butterfly is a way of swimming in which the swimmer’s face is in the water and the
arms move together in a circular motion while the legs kick up and down.

Steps
a. The swimmer has to touch the wall with both hands simultaneously on the
turns and finishes.
b. The kick should be vertical, with both legs moving together.
c. It is not permitted to roll onto the back, anytime and there should be no
asymmetrical (having two sides or halves that are not the same) arm pull.

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