Lesson 1 Individual sports

Athletic

The track events to be studied are running and hurdling and the field event is jumping. Running is a
sprinting event where the runner exerts effort to make his/her run the fastest.

Running Guidelines:

1. Increase length of stride. Your pacing may be slow at the start although you started with a big
stride.
2. Upon progressing, you increase your speed with a much bigger stride.
3. If you easily get tired but can run fast, see if you are sprinter by taking your time.
4. If you can go for a longer period with appropriate speed, see if you are a miler who is good in
long distance running. You will know this if you run with moderate speed and can last long.
5. Feel your muscles and your heartbeat.

Note: Try a 50 meter and 100 meter run.

Swimming

Swimming started since the historic times. The first swimming race was held in Europe in the
1800s after the construction of a swimming pools. The front crawl or the forward crawl and the freestyle
was first used in the swimming race followed by the breaststroke.

Workouts focused on endurance, form, and speed. The number of times that swimming is
required in training is 3x a week on short duration rather than a long duration.

Children should be introduced to the world of water. Remember that basically, humans are
familiar with water because while still inside the womb, babies floated in water.

Dates to remember

1800 – First swimming race was held in Europe.

1844 – The freestyle was first seen in the London swimming race.

1873 – Breaststroke, the 2nd skill used in swimming was introduced.

1896 – Swimming was included in the Athena Olympics.

1900 – Backstroke, the 3rd skill used in swimming was introduced.

1952 – Butterfly skill was introduced, a variation of breaststroke.

Athletics and swimming are considered individual sports because they build or develop skills in
competition according to their own pacing without relying on another player.

P.E. Activities

Do the following skills:

 Hurdling
1. In hurdling, start slowly. Establish good form and balance when leaping over hurdles.
2. Increase speed and power in leaping. Leap the fastest way you can and take your time.
 Long Jump

It is only with continuous practice that your skills will improve. Train to do the following:

1. Measure the distance you are going to run and know where to start so that your last step
will be toward the jumping board.
2. Determine the length of your stride.
3. Jump properly.
4. Tack your body to reduce the resistance of air.
5. Land on the pit and get out of it properly
 Swimming
Do the following:

A. Stretching before swimming

1. Head bending, twisting, rotating
2. Arms stretching
3. Arms circling alternately R and L (forward and backward)
4. Low lunging (R and L)
5. Trunk twisting with arms swinging
6. Bent knee stretching
7. Rise on toes to full knees bend
8. Leg kicking (R and L)
B. Arms movements to do a breaststroke, butterfly stroke, and backwardstroke.
Practice in the pool when available.
P.E Thinking

A. Put a check marks on the equipment used for athletics and identify what event it is for.

Equipment Track Field

Bar
Board
Bench
Hurdle
Pole
Ring
Stick
Table
Tape Measure
Trampoline
B. List the words that are new to you. Name at least three.
1.
2.
3.
C. 1. Define a freestyle stroke.
D.

2. Arrange the swimming skills according to what came first in the Olympic World.
a.
b.
c.
d.

3. Illustrate the following:

a. Butterfly stroke

b. Breast stroke

c. Freestyle