3 Divisions of Gymnastics
a. Artistic Gymnastic (mostly heavy apparatuses e.g metal bars na
nilalambitinan nila)
b. Rhythmic Gymnastic (mostly light apparatuses e.g wand,
ribbon)
c. Trampoline
• 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”.
 and easy movements.
•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. MOSTLY
BALANCING RELATED
•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. c
• 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.
• The American gymnastics is largely influenced by Europe as
evidenced by the early Turverein movement in their Colleges .
Dr.Dudley Sargent 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 ----- Director Candido Bartolome of the
University of the Philippines and Mrs. Francisca Aquino of the
Bureau of Public Schools.
What 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 specially on strength and flexibility.
• The changes in today's gymnastics are the emphasis on flowing
movements and the inclusions of dance and locomotors 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
The Phases of the Gymnastics 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, locomotor 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 11. Tuck •is a position where the head and the knees are in contact
and the trunk is curved.
• 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. Body Movements

• There are two types of body movements:

5. Apparatus Exercise (Heavy) • Axial Movements –are movements done by a part or several parts
•This includes done on the balance beam, vaulting horse, parallel of the body in stationary place.
bars, uneven bars, rings and the trampoline. • Locomotor Movements –are movements that brings the
performer from one place to the other.

6. Pyramid Building
1. The Axial Movements
•This phase of the program makes a pictures (mural) out of body
static positions. The positions should be properly arranged and a. Bend or Flex –to move the body or part of the body around a
selected so that they form the shape of a pyramid. wide axis.

b. Lift, Raise –to elevate a part of the body or the whole body to a
desired level.
Objectives of Gymnastics
c. Stretch, extend, straighten –to lengthen a part of the body.
1.To improve and maintain a physically fit body.
d. Twist –to move a body around a long axis.
2.To improve efficiency of movement through grace, poise, dignity,
form and rhythm. e. Circle –to move a body around a point.

3. To enhance creativity through the exploration of new movements f. Swing –to move continuously from one point to another.
and movement combination.
g. Turn, Rotate –to change direction to move around an axis.
4. To improve courage, initiative, determination and perseverance.

5. To stimulate interest and enjoyment of gymnastics.

2. The Locomotor Movements

• The preparatory movements to locomotor movements. a. Point

Terms in Gymnastics
–to touch the floor with the toes, the knees well extended. b. Step
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. – to transfer weight from one foot to the other.

2. Dismount •is a stunt used by a performer to get off the c. Place –to touch the floor with the whole of the foot with slight
apparatus. body weight on it.

3. Exercise or Routine • Exercises planned series of dance skills, d. Spring –to push off the leg or legs in the air. It is a combination of
locomotors skills, gymnastics skills and tumbling skills performed a bend on the knees and leg stretch.
with or without music.

4. Held or Static Position •These are positions held for 2 seconds.

Types of Locomotor Movements
5. Mount •are stunts performed by a performer to go up on an
a. Walk–is a series of steps in all directions
apparatus.
b. Run –is a walk with longer strides and there is a push-off by the
6. Press •in the application of steady pressure to a particular muscle
foot to suspend the body momentarily in air.
or group of muscle in order to attain a desired stretch.
c. Hop –is a spring on one foot and land on the same foot. d. Skip –
7. Scale •is support on one leg with the other leg raised at the back
and the body arch. is a step and hop with the same foot in one count. e. Leap –is to
8. Split •is a position where the legs are extended forward and spring on one foot and land on the other foot. f. Jump –is to spring
backward in a straight position.
on both feet and land on one foot or both feet
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 Directions of Movements
first time.
• There are different movements done in several Directions:
 1. Forward 5. Diagonal or Oblique
2. Sideward 6. Clockwise
3. Upward 7. Counterclockwise
4. 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. Prework 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
• 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.
Basic Positions Where Most Exercises Begin A.
Standing Positions
1. Feet together or Feet Parallel •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. Side Sitting Position–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 diagonally forward.
8. Heels Sit–From kneeling position, sit on the heels of the feet, toes
pointed. Hands on hips.
9. Cross Sitting
10. Frog Sitting or Tailor Sitting
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. Hads on hips.
4. Kneeling Position One Leg –Extended Sideward Kneeling on one
leg, the other extended sideward, forward or backward.
D. Lying Position
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 • All exercises accompanied with rhythm or music are rhythmic
body with staright arms support. Body, legs and toes well extended gymnastics.
and one straight line. • They are so called because they are performed in a rhythmical
2. Prone or Front Arm Support –From a front lying position, lift the matter a movements are flowing. These include free hand exercises
body to front arms support; body, legs and toes well extended and and exercises with the use of light apparatuses, such as balls, ropes,
in one straight line. wands, hoops, dumbbells, scarfs, etc.

3. Side Arm Support –The body is supported with the right or left
arm ; the body is well extended.
Music

•The music to be used should not be too fast nor too slow. Classic
F. Four-Base Positions music, folk music, pop or any kind of accompaniment suited to the
movement may be used.
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.
Formations
2. Bridge Stand Positions–From a hook sitting lift the trunk; legs and
• Different types of formations can be used when presenting
arms in right angle with the trunk.
gymnastic exercises. It is advisable to change formation after every
three figures.

G. Hand Positions • The following formations are recommended:

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 fng each other, elbows
touching the ears, the whole arm in line with the body.

4. Arms Oblique Positions

1. Forward Downward
2. Backward
3. Sideward Downward
4. Sideward Upward

5. Arms in T-Positions

1. T-Position
2. Reverse T-Position

RHYTHMIC GYMNASTICS