Explaining the Meaning and History of one’s strength.

Flexibility, balance, agility, endurance

and coordination. This phase is especially suited to the
Gymnastics lower grades.
HISTORY
In the beginning of gymnastics, which formally originated 4. Tumbling
from Ancient Greece, gymnastics was originally intended This is the most important phase of gymnastics program,
for military training, where it was used by soldiers to get because this is where the ability of performer is tested as he
ready for war. The skills and strength in performing rolls to and fro; twists, turns and springs about on the mat,
gymnastics at the ancient times were thought as great assets floor, and in the air.
to those battling on the war field.
The earliest recorded activities in gymnastics were some 5. Apparatus Exercise (Heavy)
exercises, stunts, and tumbling resembling gymnastics. This includes exercises done on the balance beam,
vaulting horse, parallel bars, uneven bars, rings, and the
What Gymnastics is? trampoline.
6. Pyramid Building
Gymnastics is a self-motivating
This phase of the program makes a picture (mural) out of
activity where one can
manipulate the different parts body static positions. The positions should be properly
of the body into varied arranged and selected so that they form the shape of a
positions or movements. The pyramid.
attainment of the skills in
gymnastics can only be done Determining the Basic Positions in
through proper body
preparations especially on Gymnastics
strength and flexibility. A. STANDING
Kung Fu- Chinese medical Gymnastics term. DIRECTION
Greatest Contibutors of Gymnastics:
Johann Basedow (1723-1790) – he introduces gymnastics in 1.Feet together The feet are about one inch apart, toes
the school curriculum. pointing forward arms at the side.
Johann Guts Muths (1759-1839) – Great grandfather of
2.Stride position The feet are about 12 inches wide. The
gymnastics who wrote a book entitled Gymnastics for the
stride may be made wider than 12 inches. The weight of the
youth.
body is on both feet and the trunk is at the center. Arms at
Freidrich Jahn (1778-1852) – father of gymnastics. He
sides.
started the Turverein movement.
Adolf Spiess (1810-1858) – introduced marching and free 3.Lunge Position Bend one knee, the other leg straight.
hand exercises performed with music. Weight on both feet. Hands on hips.
Pehr Ling (1776-1839) – a Swedish enthusiast invented the
stall bars and the vaulting box or Swedish box. 4.Half-knee Bend Feet together, bend knees to about
Dr. Dudley Sargent – the first American contributor to 45 degrees angle; feet flat on the floor, body erect; hands on
gymnastics because he was instrumental in including hips.
gymnastics in the school curriculum.
Mrs. Francisca Aquino and Director Candido Bartolome – 5.Full Knees Bend The knees are fully bent; sit on the
the two exponents of physical education who started the heels of the feet. The weight of the body is on the balls of
gymnastics in the Philippines. the feet.

Naming the Phases of Gymnastics B. SITTING

The gymnastics program has a different phase that
contributes to various elements in gymnastics. These 1.Long Sitting Sitting with legs extended forward, toes
skills/elements are strength, flexibility, balance, agility, pointed; trunk erects and hands on hips.
coordination and endurance. 2.Hook Sitting Sit on buttocks: bend knees close to the
1. Conditioning Program body. Trunk erect, hands on shin of the legs.
The exercises are selected for the purpose of preparing
the body for more complicated movements and skills. 3.Long Sitting Rest Legs and toes are extended forward;
Exercises for warm-up can also be selected in this phase. hands at the rear on the floor. Elbow and body straight.
This phase can also be considered as “Calisthenics”.
4.Tuck Sitting Sit on buttocks, bend knees close to body;
2. Rhythmic Gymnastics round back so that the forehand and the knees are in
Routines or exercises accompanied with music are contact; hold shin of legs
called “Rhythmic Gymnastics”. They are so-called because
5.Stride Sitting Sitting on buttocks. Spread legs apart, trunk
they are performed in a rhythmical manner and the
erect, hands o thighs.
movements are flowing. This phase includes the freehand
exercise, and all exercises with the use of light apparatuses 6.Side Sitting Sitting on buttocks, bend right or left leg in
such as wands, rings, hoops, ribbons, ropes, etc. front; other leg extended sideward. Hands on knees.
3. Stunts
7.Hurdle Sitting Sitting on buttocks, bend right or left leg at
Stunts are activities in the form of play and they test the back about 90 degrees angle’ the other leg extended

diagonally forward.
8.Heels Sit From kneeling position, sit on the heels of 3.Hands on shoulders Elbows in line with the shoulders,
the feet, toes pointed. Hands on hips rib cage lifted.

9.Cross Sitting Sitting on buttocks, cross legs, knees 4.Hands on Neck Place hand beyond neck, fingertips
pointing outward, cross arms at shoulder level meeting each other, elbows in line with the shoulders.

10.Frog Sitting Sit on buttocks, feet touching each other, 5.Hands on Hips Thumbs pointing back and fingers pointing
knees flat on the floor, hands on waist or both knees. front.

C. KNEELING H. ARM POSITIONS

1.Kneeling Kneel on both knees, knees close together, 1.Arms Forward

body erect, hands on hips.
2.Arms Sideward
2.Stride Kneeling Kneeling on both knees, with knees
apart. 3.Arms Upward

3.Half-kneeling Right or Left Kneeling on right, left in 4.Arms Oblique Positions -Forward downward
half-kneeling position in front. Hands on hips. -Sideward downward
4.Kneeling Position One Leg Extended sideward. -Sideward upward
Kneeling on one leg, the other extended sideward, forward
or backward. 5.Arms in T-Position -T-Position

D. LYING -Reverse T-position

1.Back or Supine Lying Lying on the back, the body is well Self-Testing Activities; Individual and Dual
extended, arms overhead, toes pointed. Stunts
2.Front Lying Body is well extended and front of the body Stunts are activities in the form of play that test one’s self
on flexibility, agility, balance, coordination, strength and
is in contact with the floor. Toes pointed, arms forward.
endurance.
3.Side Lying With the body well extended, the side of the 1. Individual Stunts – these are stunts performed by only
body is in the contact with the floor, one hand on the floor. one person.
2. Dual Stunts – these are stunts performed by two
4.Hook Lying Position In a back lying position, bent knees,
persons.
with the feet close to buttocks, feet flat on the floor. Arms
overhead.

5.Tuck Lying Position Lying on back, pull the knees close

to the forehead, hold shin on legs.

E. ARM SUPPORT POSITION

1.Supine or Back Arm Support From a long lying position,

lift the body with straight-arm 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 arm 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-BASED POSITION

1.Dog Stand Position From a kneeling position, place the

hand on the floor, elbows straight. Toes pointed, the knees
and hands are the base support.

2.Bridge Stand Position From a hook sitting lift the trunk;

legs and arms in right angle with the trunk.

G. HAND POSITIONS

1.Hand 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.
 POSITION DIRECTION
A. INDIVIDUAL
STUNTS
1. Turk Stand In cross sitting position, arms in front of the body
clasping the elbow, stand without breaking the
hand clasp and the leg cross. Do this several times.
2. Rocking Chair In tuck sitting position, roll on back until the
buttocks are up. Return to tuck sitting position. Do
this several times.
3. Ankle Hold Hold the ankle with hands, legs relatively straight.
Walk Walk forward.
4. Coffee Grinder Side support position, walk on feet to go around a
circle. Do this right and left.
5. Egg Roll or Tuck lying position; roll sideward without breaking
Tuck Roll the tuck position.
Sideward
6. Log Roll Supine lying position, hands clasped overhead, roll
sideward right or left with the body, arms and legs
relatively straight.
7. Human Ball Frog sitting position, hold the feet so that the arms
are between the knees. In tuck position, roll on the
right side continue on the back to the left side and
come up to original position.
8. A-Jump-To- Half-knee bend, jump in air at the same time turn
Full Turn in air as the body is suspended. End facing the
same direction.
9. Dog Walk In a four-based support, buttocks up walk
alternately, left with the hands and feet.
10. A-Frog Kick Squat position, hands n the floor ib front of the
knees, push with the feet so that the buttocks are
lifted in the air. The weight of the body is on the
hands.
11. Lame Dog Place hands in front on the floor, buttocks up and
Walk one leg extended in air. Move both hands forward,
then hop supporting foot close to the hands. Repeat
the movement several times.
12. Frog Jump Squat position, hands on floor, jumps forward as
far as you can; end in the squat position.
13. Inch Worm From a front arm support, walk on feet toward the
hands with knee straight for eight counts. Then
walk with the hands forward for eight counts. To
front arm support. From a bridge position, walk on
hands and feet alternately towards the head.
14. Hip Walk From a long sitting position, hands on neck, walks
on buttocks forward or backward.
B. DUAL
STUNTS
1. Wring the - Partner faces each other and joins hands.
Dish Cloth - raise one joined hands while the other is lowered.
- turn under the raised hands and end in a back to
back position.
- continue the turn to face each other again. Do this
fast and several times.
2. Chinese Long sitting position, partner stay back to back
Get-Up position with elbows locked.
Bend right knee ct 1, bend left knee ct 2, and push
against each other’s back to stand. Go down to
original position four counts.
3. See-Saw From the hook sitting position, partner’s feet
together, hold each other’s hand.
One partner goes to lying positions and the other
partner stands to bend forward.
Repeat with the partner standing etc.