INFORMATION SHEET PR-1.1.

1
“INTRODUCTION TO GYMNASTICS AND CALISTHENICS”

GYMNASTICS
 Gуmnатtіст іт а троrt оf thе futurе, whісh,
nоnеthеlетт, еnјоут а lоng hеrіtаgе аnd
рrетеrvет аn аnсіеnt trаdіtіоn оf
dеmоnтtrаtіng ехасtlу whаt а реrтоn іт
сараblе оf. Gуmnатtіст іnvоlvет thе
реrfоrmаnсе оf ехеrсітет, оn оr wіth аn
арраrаtuт, оr а раrtnеr, rеquіrіng рhутісаl
тtrеngth, flехіbіlіtу, сооrdіnаtіоn, роwеr,
аgіlіtу, grасе, bаlаnсе аnd соntrоl.
Gуmnатtіст іт оnе оf thе оldетt Оlуmріс
троrtт аnd оnе оf thе Wоrld’т mотt рорulаr
троrtт.

 GYMNASTICS
 Іn thе аnсіеnt tіmет, thе mаіn gоаl оf gуmnатtіст wат tо рrераrе тtrоng аnd сараblе тоldіеrт fоr
wаr. Ноwеvеr, thеrе wат а сlеаr еmрhатіт рlасеd uроn thе рhутісаl рrераrаtіоn оf thе bоdу
whеn thе wеll-dеvеlореd рhутіquе оf thе gуmnатtт bесаmе аn оbјесt оf аdmіrаtіоn аnd
аdоrаtіоn. Маnу wrіtеrт оn еduсаtіоn hаvе vаluеd gуmnатtіст frоm thе роіnt оf vіеw оf hеаlth
аnd аdvосаtеd thе bеnеfіtт оf gуmnатtіс ехеrсіте fоr thе bоdу
 . Durіng іtт dеvеlорmеnt, gуmnатtіст grаduаllу mоvеd аwау frоm рrераrаtіоn fоr wаr tоwаrdт
еntеrtаіnmеnt іn thе fоrm оf соmреtіtіvе троrt.

CALISTHENICS
 free body exercises performed with varying degrees of intensity and rhythm, which may or may
not be done with light handheld apparatuses such as rings and wands. The exercises employ
such motions as bending, stretching, twisting, swinging, kicking, and jumping, as well as such
specialized movements as push-ups, sit-ups, and chin-ups.

CALISTHENICS
 Calisthenics promote strength, endurance, flexibility, and coordination and augment the body’s
general well-being by placing controllable, regular demands upon the cardiovascular system.
The exercises can function as physique builders or serve as warm-ups for more-strenuous sports
or exertions.

CALISTHENICS
 The exercises arose in the early 19th century
from the work of Germans Friedrich Ludwig
Jahn and Adolf Spiess in popularizing
gymnastics and were especially stressed by
Per Henrik Ling of Sweden as important in
the development of education for women.
CALISTHENICS
 In the United States, Catherine Beecher was
an early advocate of calisthenics and wrote
Physiology and Calisthenics for Schools and
Families (1857). As promoted by Beecher,
calisthenics were intended solely for women, but they quickly became an activity for both sexes.
CALISTHENICS
 The health benefits of calisthenics were generally
recognized by the beginning of the 20th century, and primary and
secondary schools throughout the Western world began instituting
the exercises as a regular activity. Calisthenics are also a part of
military training.

 PIONNERS OF GYMNASTICS AND CALISTHENICS

 Friedrich Ludwig Jahn-Freyburg an der Unstrut, Prussian
Saxony), the German “father of gymnastics” who founded the
turnverein (gymnastics club) movement in Germany. He was a
fervent patriot who believed that physical education was the
cornerstone of national health and strength and important in
strengthening character and national identity.
  Karl Adolf Spies- was a German gymnast and educator who
contributed to the development of school gymnastics for
children of both sexes in Switzerland and Germany.

 Pehr Henrik Ling-pioneered the

teaching of physical education in
Sweden. Ling is credited as the father
of Swedish massage.

 Catharine Esther Beecher-was an American educator

known for her forthright opinions on female education as
well as her vehement support of the many benefits of the
incorporation of kindergarten into children's education.

INFORMATION SHEET PR-2.1.1

“HISTORY OF GYMNASTICS”

LEARNING OBJECTIVES:
 To improve and maintain a physically fit body.
 To improve efficiency of movement through grace, poise, dignity, form and rhythm.
 To enhance creativity through the exploration of new movements and movement combination.
 To improve courage, initiative, determination and perseverance.
 To stimulate interest and enjoyment of gymnastics.

GYMNASTICS

The earliest recorded activities in gymnastics were some exercises, stunts and tumbling
resembling gymnastics.
Hanging, climbing ropes, swinging, balancing on stone and logs, flipping and turning were
common activities during the early civilizations.

The Chinese had a sort of exercise called the “Kung Fu” or “Medical Gymnastics”, while India
had the “Yoga”
The Greeks had activities with apparatuses and they developed the word “gymnastics” which
meant “Naked Art”.
The pictures on stones found in Egypt are evidences of the Egyptian participation in some sort of
balancing activities.
The pyramids were inspirations of the pyramid activities in gymnastics.
The Romans because of their love of war, devised a wooden equipment similar to the back of
horse where they could practice mounting and dismounting a horse indoor.
•This equipment is now being used in the class activities and skills in its use is one of the events
in the competitive gymnastics.
The Germans were the greatest contributors to our present gymnastic program.

 The following people were instrumental in the development of gymnastics:

 1723-1790 –Johann Basedow-introduced gymnastics in the school

curriculum.
  1759-1839 –- Johann Guts Muths called the “Great Grandfather of
Gymnastics” wrote a book entitled Gymnastics for the Youth. He invented
the outdoor apparatuses like the see-saw, the horizontal ladder, the
oblique wooden ladder, the climbing rope, balancing beam, the vault
apparatus and the rope ladder.

 1778-1852 –Freidrich Jahn- is considered the “Father of

Gymnastics”. He started the Turverein movement. He introduced the
horizontal bar, the parallel bar, the side horse and the vaulting buck.

 1810-1858 –- Adolf Spiess introduced marching and free hand

exercises performed with music.

 1776-1839 –Perh Ling-a Swedish enthusiast invented the stall bars and
the vaulting box or Swedish box.

 Dr. Dudley Sergeant-The American gymnastics is largely influenced by Europe as

evidenced by the early Turverein movement in their colleges was the first
American contributor to gymnastics because he was instrumental in including
gymnastics in the school curriculum.

 Gymnastics in the Philippines was started by two exponents of physical education

of the University of the Philippines and Mrs. Francisca Aquino of the Bureau of
Public Schools.

WHAT IS GYMNASTICS IS?

Gymnastics is a self-motivating activity where one can manipulate the different parts of the
body into varied positions or movements.
The attainment of skills in gymnastics can only be done through proper body preparations
especially on strength and flexibility.

The changes in today's gymnastics are the emphasis on flowing movements and the inclusions
of dance and loco-motor skills in the creation of routines.
Grace, poise and dignity of movements are emphasized.
The masculine and rigid movements are now changed to more relaxed and easy movements.

THE PHASES OF GYMNASTIC PROGRAM

The gymnastics program has different phases and each phase contributes to the various elements in
gymnastics.
These elements are:
Strength,
Flexibility,
Balance,
Agility,
Coordination and endurance.
In addition, grace, poise and dignity of movements are attained.

1. Conditioning Program
• The exercises are selected for the purpose of preparing the body for more complicated movements
and skills. Exercises for warm-up can also be selected in this phase. This phase can also be considered as
“Calisthenics” since routines can be made out of the exercises in the conditioning program.

2. Rhythmic Gymnastics
• Routines or Exercises accompanied with music are called “Rhythmic Gymnastics”. They are so called
because they are performed in a rhythmical manner and the movements are flowing.
• This phase includes the free hand exercise and all exercises with the use of light apparatuses such as
wands, rings, hoops, ribbons, ropes, etc.

Gymnastics skills, dance skills, loco-motor skills, stunts and tumbling skills are combined to form a
routine on the floor. This is where the performer can create and develop her own routine according to
her abilities.

3. Stunts
• are activities in the form of play and they test one's strength, flexibility, balance, agility, endurance and
coordination. This phase is specially suited to the lower grades.
• Some stunts can be considered as conditioning exercise and still some are preparatory stunts to
tumbling stunts.

4. Tumbling
• This is the most important phase of the gymnastics program, because this is where the ability of the
performer is tested as he rolls to and fro; twists, turns and springs about on the mat, floor and in the air.

5. Apparatus Exercise (Heavy)

•This includes done on the balance beam, vaulting horse, parallel bars, uneven bars, rings and the
trampoline.

6. Pyramid Building
•This phase of the program makes a pictures (mural) out of body static positions. The positions should
be properly arranged and selected so that they form the shape of a pyramid.
INFORMATION SHEET PR-3.1.1
“TERMS IN GYMNASTIC”

LEARNING OBJECTIVES:
 To improve and maintain a physically fit body.
 To improve efficiency of movement through grace, poise, dignity, form and rhythm.
 To enhance creativity through the exploration of new movements and movement combination.
 To improve courage, initiative, determination and perseverance.
 To stimulate interest and enjoyment of gymnastics.

TERMS IN GYMNASTICS
1. Arch •is a position where the body is curved like an arc of a circle,
with the hip forward and the head and trunk bent backward.
2. Dismount •is a stunt used by a performer to get off the apparatus.
3. Exercise or Routine • Exercises planned series of dance skills, loco-
motor skills, gymnastics skills and tumbling skills performed with or without
music.
4. Held or Static Position •these are positions held for 2 seconds.
5. Mount •are stunts performed by a performer to go up on an apparatus.
6. Press •in the application of steady pressure to a particular muscle or group of muscle in order to
attain a desired stretch.
7. Scale •is support on one leg with the other leg raised at the back and the body arch.
8. Split •is a position where the legs are extended forward and backward in a straight position.
9. Spotter •is a person who helps a performer go about a skill for the first time.
10. Spotting •is the act of helping a person to go about a skill for the first time.
11. Tuck •is a position where the head and the knees are in contact and the trunk is curved.

BODY MOVEMENTS
There are two types of body movements:
• Axial Movements –are movements done by a part or several parts of the body in stationary place. •
Loco-motor Movements –are movements that bring the performer from one place to the other.

1. AXIAL MOVEMENTS
a. Bend or Flex –to move the body or part of the body around a wide axis. b. Lift, Raise –to elevate a
part of the body or the whole body to a desired level.
c. Stretch, extend, and straighten –to lengthen a part of the body
d. Twist –to move a body around a long axis.
e. Circle –to move a body around a point.
f. Swing –to move continuously from one point to another.
g. Turn, Rotate –to change direction to move around an axis.

2. LOCOMOTOR MOVEMENTS
• The preparatory movements to loco-motor movements.
a. Point –to touch the floor with the toes, the knees well extended.
b. Step – to transfer weight from one foot to the other.
c. Place –to touch the floor with the whole of the foot with slight body weight on it.
d. Spring –to push off the leg or legs in the air. It is a combination of a bend on the knees and leg stretch.

TYPES OF LOCOMOTOR MOVEMENTS

a. Walk –is a series of steps in all directions
b. Run –is a walk with longer strides and there is a push off by the foot to suspend the body
momentarily in air.
c. Hop –is a spring on one foot and land on the same foot.
d. Skip –is a step and hop with the same foot in one count.
e. Leap –is to spring on one foot and land on the other foot.
f. Jump –is to spring on both feet and land on one foot or both feet

DIRECTIONS OF MOVEMENTS
• There are different movements done in several directions:
1. Forward
2. Diagonal or Oblique
3. Sideward
4. Clockwise
5. Upward
6. Counterclockwise
7. Downward
8. Backward

SAFETY SUGGESTIONS
•Knowledge of safety in gymnastics activities is a very important teaching prerequisite. To prevent
injuries while learning gymnastics, the class is divided into three periods.
1. Pre-work Out Period
This includes all activities all activities and procedures that prepares the individual for the actual
instruction and practice of all gymnastics skills.
a. Checkup of uniforms
b. Warm-up

2. Workout -Period. (Actual Practice)

In every plan, safety instructions should be incorporated when reviewing and demonstrating the skills;
the class should be aware of the maximum safety precautions while it is performing the exercises and
skills.

Safety Suggestions for All

a. Full attention is needed when a new skill is discussed and demonstrated.
b. When in doubt, ask questions.
c. When doing a skill for the first time, have a ready spotter.
d. Master the fundamentals before doing the skill.
e. Stop when instructions are given to stop.
f. Foolish acts have no place in the class.
g. Learn to relax and fall to prevent injuries.

3. Postwork-Out Period
a. Relaxation exercises
b. Keeping of equipment used in their proper places.

TERMS IN GYMNASTICS EXERCISE OR ROUTINE

ARCH

DISMOUNT

HELD OR STATIC POSITION

MOUNT

PRESS

SPLIT
SCALE
 spotter Spotting tuck

INFORMATION SHEET PR-4.1.1

“Basic Positions Where Most Exercises Begin”

LEARNING OBJECTIVES:
 To improve and maintain a physically fit body.
 To improve efficiency of movement through
grace, poise, dignity, form and rhythm.
 To enhance creativity through the exploration of
new movements and movement combination.
 To improve courage, initiative, determination and
perseverance.
 To stimulate interest and enjoyment of
gymnastics.

INTRODUCTION
Good posture helps the body to function effectively and will minimize muscle strain and injury. During
exercise, whether you are sitting or standing, your body will potentially be in several different positions.

A. Standing Positions
1.The feet are about one (1) inch apart, toes pointing forward. Arms at the side.

2. Stride Position
The feet are apart about 12 inches wide. The stride may be
made wider than 12 inches. The weight of the body is on both
feet and the trunks is at the center. Arms at sides.

3. Lunge Position
Bend one knee, the other leg straight. Weight on both
feet. Hands on hips.
4. Half-Knee Bend
Feet together, bend knees to about 450 angle; feet flat on the floor,
body erect; hands on hips.

5. Full Knees Bend or Squat Position

The knees are fully bent; sit on the heels of the
feet. The weight o the body is on the balls of the
feet.

B. Sitting Positions
1. Long Sitting Position
• Sitting with legs extended forward, toes pointed; trunk erect and hands on hips.

2. Hook Sitting Position

Sit on buttocks, bend knees close to the body. Trunk
erect, hands on shin of the legs.

3. Long Sitting Rest Position

Legs and toes are extended forward; hands at the
rear on the floor. Elbow and boy straight.

4. Tuck Sitting Position

Sit on buttocks, bend knees close to body;
round back so that the forehead and the knees
are in contact; hold shin of legs.
 5. Stride Sitting Position
Sitting on buttocks, spread legs apart, trunk erect, hands
on thighs.

6. Sitting on buttocks, bend right or left leg in front;

other leg extended sideward. Hands on knees.

7. Hurdle Sitting Position

Sitting on buttocks bend right leg at the back about 900
angle, the other leg extended diagonaly forward.

8. Heels Sit
From kneeling position, sit on the heels of the
feet, toes pointed. Hands on hips.

9. Cross Sitting
The most common ways of sitting on the floor involve bending the
knees
A common cross-legged position is with the lower part of both
legs folded towards the body, crossing each other at the ankle or
calf, with both ankles on the floor, sometimes with the feet
tucked under the knees or thighs.

10. Frog Sitting or Tailor Sitting

You sit with your buttocks on the floor. Your knees are
bent to the sides with your feet and ankles crossing in
front of you. To get into this positio Bring your right foot
inward — close to your left sit bone
C. Kneeling Positions
1. Kneeling Position
•Kneel on both knees, knees close together, body erect, hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half-kneeling Position Right or Left

Kneeling on right, left in half-kneeling position in front. Hands on
hips.

4. Kneeling Position One Leg

Extended Sideward Kneeling on one leg, the other
extended sideward, forward or backward.

INFORMATION SHEET PR-5.1.1

“LYING POSITION IN GYMNASTICS”
LEARNING OBJECTIVES:
 To improve and maintain a physically fit body.
 To improve efficiency of movement through grace, poise, dignity, form and rhythm.
 To enhance creativity through the exploration of new movements and movement combination.
 To improve courage, initiative, determination and perseverance.
 To stimulate interest and enjoyment of gymnastics.

INTRODUCTION:
  Front or Prone Lying Position Body is well extended and in front of the body in contact with the
floor. Toes pointed arms forward.
 Side Lying Position With the body well extended, the side of the body is in contact with the
floor, one hand on the floor overhead and the other hand bent close to chest palms on floor.
LYING POSITION IN GYMNASTICS
1. Back or Supine Lying Position • Lying on the back, the body is well extended, arms overhead,
toes pointed.

2. Front or Prone Lying Position –Body is well extended and in front of the body in contact with
the floor. Toes pointed arms forward.

3. Side Lying Position –With the body well extended, the side of the body is in contact with the
floor, one hand on the floor overhead and other hand bent close to chest palms on the floor.
Toes pointed.

4. Hook Lying Position –In a back lying position,

bend knees, with the feet close to buttocks, feet
flat on the floor. Arms overhead.

5. Tuck Lying Position –Lying on the

back, pull the knees close to the forehead,
hold shin of legs.

E. Arm Support Position

1. Supine or Back Arm Support • from a long lying position, lift the body with straight arms support.
Body, legs and toes well extended and one straight line.

2. Prone or Front Arm Support –From a front lying position, lift the body to front arms support;
body, legs and toes well extended and in one straight line.
3. Side Arm Support –The body is supported with the right or left arm; the body is well extended.

F. Four-Base Positions
1. Dog Stand Position • from a kneeling position, place the hands on the floor, elbows straight, toes
pointed; the knees and hands are the base of support.

2. Bridge Stand Positions –From a hook sitting lift the trunk; legs and arms in right angle with the
trunk.

G.Hand Positions
1. Hands on Waist •Place hands on waist, fingers pointing front thumbs
pointing backward.

2. Hands on Chest –Palms facing down, thumbs

touching the chest, elbows in line with the shoulders.

3. Hands on Shoulders –Bend arms from the elbow, finger tips touching
the shoulders, elbow in line with the shoulders, rib cage lifted.
4. Hands on Neck –Bend arms from the elbows, place hands behind
the neck, finger tips meeting each other, elbows in line with the
shoulders.

5. Hands on Hips –Place hands on hips,

thumbs pointing back and fingers pointing front.

H. Arms Position
1. Arms Forward • Raise arms forward with palms facing each other. Hands in line with the
shoulders, elbows slightly extended.

2. Arms Sideward –Raise arms sideward, palms facing down, finger tips in line with the shoulder.

3. Arms Upward –Raise arms upward, palms facing each other, elbows touching the ears, the whole
arm in line with the body.
 4. Arms Oblique Positions
1. Backward downward 2.Forward downward 3. Sideward Downward

INFORMATION SHEET MD-6.1.1

“GYMNASTICS EQUIPMENT”

INTRODUCTION:
 Gymnastics is strength and technique based sports that can be traced back to the early Greek
Olympics. It Is known for its captivating routines and feats of human strength and power.
 It has become most popular to watch in recent years as routines have become more difficult and
complicated, with athletes being more and more creative in the skills they perform.
 Compared to other sports. Gymnastics involves both a team and individual competition
component, with athletes being scored on their performance on several different apparatuses
 Succeeding at the highest level in men’s and women’s gymnastics involves mainly the mastery
of a gymnast’s own body over how well they use a piece of equipment, like a ball or shoot into
a goal like in other sports. There is plenty of equipment is necessary to compete in the sport
of gymnastics, however. This equipment is collectively referred to as gymnastics apparatus.

What Is a Gymnastics Apparatus?

In competitive gymnastics—such as during an Olympic Games competition—the term apparatus refers
to a piece of equipment that’s used in gymnastics, like the vault table or the balance beam. Each
gymnastics apparatus effectively serves as a medium on which gymnasts demonstrate their strength and
agility. Furthermore, the term apparatus describes the events themselves. The term apparatus,
therefore, has two meanings in gymnastics: it refers to the individual events and the equipment that
makes these events possible.

Gymnastics features the following pieces of apparatus and competitive events:

1. BALANCE BEAMS
In this event, gymnasts perform routines on a four-inch wide solid beam.
They must present the same grace and execution one might expect if they
were performing on the floor. Judges look for routines that showcase
excellent height, flexibility, and power. A balance beam routine may not
exceed 90 seconds and must cover the entire length of the beam.
Handsprings, back handsprings, saltos, back saltos, turns, and split jumps
are all common in beam routines. The key balance beam apparatus is the
beam itself.
2. VAULT
The vault event involves feats of skill that begin with a running start,
a jump off a springboard, and the use of a stationary device called a
vault or a vaulting horse. The event involves different body
positions, including tucked, picked and stretched. Vaulters are
judged on proper body alignment, form, repulsion, height and
distance traveled saltos, and twists. Lastly, gymnasts should "stick"
their landings, which means landing in place without needing steps
to steady themselves. Required apparatus includes a springboard
and vaulting horse.

3.UNEVEN BARS
This event involves a series of maneuvers performed on
two horizontal bars set at different heights. Gymnasts are
required to transition from one movement to the next
without pauses or meaningless swings on the bars. Judges
pay special consideration to high-flying release moves
(including pirouetting) and dismounts. Judges also look for
exact handstand positions, with large deductions for any
deviations. Required apparatus include the horizontal bars
(and plenty of chalk to counteract sweaty hands).

4. FLOOR
The floor exercise is set to music and involves gymnasts
performing a series of tumbling and athletic feats
interspersed with dance choreography. Judges look for
versatile use of floor space, changes in the direction and
level of movement, theatrics, command of music, and
height and distance of jumping and tumbling maneuvers.
The floor routine lasts no more than 90 seconds and must
cover the entire floor area. The apparatus is a performance
area measuring 1,200 centimeters x 1,200 centimeters (± 3
centimeters).

5. POMMEL HORSE
Pommel horse routines consist of continuous circular movements plus required scissored leg elements.
The hands are the only part of the body that may touch the pommel horse. Judges look for flow with
steady, controlled rhythm. Hand placements should be quick, quiet, and rhythmic. The apparatus is the
pommel horse itself, which looks like a vaulting horse with two handles jutting upward.

6. STILL RINGS
In this event, gymnasts perform maneuvers on two rings suspended
in the air. Throughout the rings event, the rings must remain still and
under control at all times. Arms must never shake, and the
gymnast’s body must remain straight with no arching. Judges look
for maneuvers like a swing to handstand, a cross, an inverted cross,
and a swallow or Maltese cross. Unnecessary swings and instability
result in lower scores. The apparatus includes two rings suspended
from high above the floor.

7. PARALLEL BARS
Instead of uneven bars, male gymnasts use parallel bars.
Male gymnasts use parallel bars to demonstrate swing
and flight elements. Judges look for the gymnast to
execute swinging elements from a support, hang and
upper arm position. An under swing (aka a basket swing)
is also part of the routine. The parallel bars themselves
represent the apparatus.
8. HORIZONTAL BAR
(High Bar): A particularly high flying event, the horizontal bar
competition runs gymnasts through a series of swings, release
moves, and dismounts. Judges expect high bar entrants to
execute a series of continuous swings and turns. Each gymnast
must perform an in-bar skill (for instance, a stalder circle) and
demonstrate at least one element in el-grip, dorsal hang, or
rearways to the bar. Extra consideration is given for somersaults,
twists, and dramatic dismounts. The high bar itself represents the
apparatus for this event.