WEEK 13 P.

E
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 - lie 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.

 [Link] – 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.
o Round-off - A common entry skill seen in every type of gymnastics to turn
horizontal speed into vertical speed.
o 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.
o Flick - A long somersault where a gymnast moves from feet to hands to meet
again in a backwards motion.
o Whip - A long, low and fast somersault done without the hands. This move is
unique to tumbling and the trademark of the discipline.
 o 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.
o 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.
o 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.
o 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.
o 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.

[Link] 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.

WEEK 14
CHAPTER 14: CONDITIONING PROGRAM
ARMS SWING
NECK EXERCISES
TRUNK EXERCISES
BODY EXERCISES

1. Arm Swings

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

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

[Link] 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.

[Link] 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.

[Link] 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.

[Link] Bending

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

[Link], 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.
[Link] 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.

[Link]/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.

[Link] 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.

[Link] 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 15
Chapter 15: BASIC BODY POSITION IN GYMNASTICS 

 Standing Position 
 Kneeling Position 
 Sitting Position 
 Leaning Position 
 Prone Position 
 Lying Position
3. Half-Kneeling Position

Setting up in half-kneeling stance: One knee is placed on the ground with the glute
contracted and the hip extended fully, while the other hip is flexed with the foot flat on
the ground directly in front of the hip (both your legs will be at 90 degrees). The spine is
in a neutral position with your ribs drawn down.

2. Hook Sitting Position

sit on buttocks; bend knees close to the body. Trunk erect, hands on shin of the legs.
long sitting rest position. legs and toes are extended forward; hands at

3. Long Sitting Rest Position

long sitting rest position. legs and toes are extended forward; hands at the rear on the
floor. Elbow and toe straight.
4. Tuck Sitting Position

is a form of sitting position with both legs bent at the hips and at the knees, with the
knees brought/pressed towards the chest? In some stretching exercises, sitting with one
leg straight and the other bent at knee with the sole pressed to the knee of the straight
leg, is also used.

5. Stride Sitting Position

sitting on buttocks, spread legs apart, trunk erect, hands on thighs. side sitting position.
sitting on buttock, bend right or left leg in front; other leg extended sideward. Hands on
knees.

6. Side Sitting Position

Sitting with your knees to the side often indicates you're a delicate, caring person with a
natural sweetness. This position can also mean you're feeling a little flirtatious! If your
knees and chest point toward your potential partner, you're showing that you're open
and available

7. Hurdle Sitting Position

Sitting on buttocks, bend right leg at the back about 90 angles, the other leg extended
diagonally forward. heels sit. from kneeling position, sit on the heels, toes pointed.
Hands on hips.
9. Cross Sitting Position

legged on the floor indicates that you feel open and carefree. The pose, with your knees
spread to the side, shows that you are physically open to new ideas. The flexibility it
takes to sit this way indicates that you're emotionally flexible, as well.
WEEK 16
Chapter 16: Body Shape Movement

7 movement pattern 

 Twist 
 Pull 
 Lunge 
 Push 
 Hip hinge 
 Squat 
 Gait
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) to 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 homes; 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.
WEEK 17
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.
8. DIAMOND 

 Step, Close, Step. 

 4 counts each side 
 16 counts as a wholeside. 
 1234

 Step, Close, Step. 

  4 Counts each side 
 16 counts as a whole side. 
 1234

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 upward