Professional Documents
Culture Documents
Gymnastics Workbook
Gymnastics Workbook
Gymnastics Workbook
Gymnastics
Name ___________________________________
Teacher ___________________________________
Class ____________
P.E. Department
Crieff High School
Miss Steele 2009 1
Contents
Workbook Gymnastics Section p83-86
Background Information
Page 3
Page 4
Fitness Overview
Page 5
Page 6
Gymnastics Sequencing
Pages 7-9
Gymnastics Sequence
Page 10
Mechanics of Movement
Page 11
Questions
Page 12
Page 13
Balance
Page 14
Page 15
Scoring
Page 16
Page 17
Skill Development
Page 18
Evaluating
Pages 19-20
Glossary
Pages 21-22
Homework Sheets
H/work 1 -
Background Information
Gymnastics Performance Activity
During the course of this component you will cover PRACTICAL and THEORY work
related to PERFORMANCE, SKILL DEVELOPMENT and FITNESS.
Listed below are the main areas that will be covered within the Gymnastics course.
Practical Performance
Individual skills:
TECHNIQUES
ROLLING
BALANCES
BRIDGING
DYNAMIC
MOVEMENT
VAULTS
Technique ________________________
Activity 2 ______________________________
Skill _____________________
Technique ________________________
Workbook p60
Fitness Overview
The following fitness terms are important and should be fully understood from both
class and course notes.
Respiratory System: the body system which transports the air you breathe to your
lungs for absorption into your blood stream. This system is essential for any physical
activity where a constant supply of oxygen (O2) is required.
Circulatory System: consists of the heart and blood vessels. Its responsible for the
blood being pumped round the body, feeding the muscles with fresh O2 and energy.
Aerobic (Cardio-Respiratory) Endurance: where the circulatory and respiratory
systems are constantly being asked to work. Gymnasts will tend to use this system in
training as almost all gymnastics skills are explosive strength requiring flexibility.
However this type of training is essential to ensure the heart is well maintained.
Local Muscular Endurance: required in all muscle groups during training to ensure the
gymnast can repeat movement patterns over & over again therefore developing the
skill.
Strength: essential in all gymnastics movements to display body control and to
support the body through static and movement patterns.
Isometric strength strength in muscle contraction (static)
Isotonic strength muscles contracting and relaxing (movement)
Flexibility: essential for the gymnast to show a full range of movements across the
joint (e.g. splits or bridge). Both static and dynamic flexibility must be shown as both
will be required during skilled performance.
Power: the combination of speed and strength together is essential for the gymnast
to be able to demonstrate skills such as vaulting, somersaults, headsprings etc.
It should be noted that although the gymnast only performs for a short
period of time compared to a footballer, the level of fitness being
demonstrated will come from hours of training which should be a
combination of all aspects of fitness with particular emphasis on
Strength and Flexibility.
Workbook p31-43
Miss Steele 2009 5
Smooth linking- choose movements which allow you to go easily from one
movement to another without stopping.
Stillness- it is good to use skills which will allow you to be still and
balanced at some point during the sequence.
Task Time
What other sports involve making up routines?
How many can you think of?
1.
2.
3.
4.
5.
Miss Steele 2009 6
Gymnastic Sequencing
Look at the example given and write down any other similar movements that you know.
DYNAMIC MOVEMENT
Example: Jump with straddle shape
BALANCES
Example: BRIDGES - Moments of stillness
ORIGINAL MOVEMENTS.
In this space write a brief description of a movement that you have invented.
Gymnastic Sequencing
Now you should begin to create your own sequence - starting with a short five
movement sequence.
Here is an example.
1.
2.
3.
4.
5.
NOW WRITE DOWN IN PENCIL THE IDEAS YOU WOULD LIKE TO TRY IN YOUR
OWN SEQUENCE.
ROUGH IDEAS
FINAL SEQUENCE
1.
1.
2.
2.
3.
3.
4.
4.
5.
5.
Gymnastic Sequencing
Assessment
Longer Sequences Eight-Ten movements.
Now that you have put together a five movement sequence you should begin to plan
for your longer sequence which will form part of your gymnastic assessment.
Remember, the main things that your assessor is looking for are
QUALITY
VARIETY
CHANGE OF SPEED
CHANGE OF DIRECTION
Look at the suggestions below to see which movements you could use for your
sequence. You may want to invent some of your own movements as well.
Backwards roll
Cartwheel
Sideways roll.
Round off.
Head stand
Arabesque V sit.
DYNAMIC MOVEMENTS
Jump with shape (pike tuck straddle)
Now on the next page - list some ideas you have for your sequence
Gymnastics Sequence
Name: _______________________________________________
Remember your sequence should have only your best quality movements in it.
ROUGH IDEAS
FINAL SEQUENCE
1.
1.
2.
2.
3.
3.
4.
4.
5.
5.
6.
6.
7.
7.
8.
8.
9.
9.
10.
10.
Mechanics of Movement
The following technical terms are very important for your understanding of how and
why the body moves during physical activity. Gymnastics allows you to look closely at
these terms and experience when they apply.
Movement through muscle contraction and relaxation:
Prime movers (agonist) are the muscles which cause the movement while the muscle
which relaxes and works in the opposite direction is known as the antagonist.
Flexors and Extensors in the lower part of the limbs (arms & legs) allow the arm/leg
to bend (flexors) and to straighten (extensors).
Abductor muscles allow the limb to move away from the body while adductors allow
the limb to move toward the body.
Centre of Gravity (CoG): thought of as the point at which gravity acts on a body. For
a regular symmetric shape e.g. a ball the CoG is the actual centre. For irregular
shapes its position may not be so obvious. Size and shape can directly affect the CoG
along with the size of the base of support (BoS).
Transfer of Weight: this is the process of moving your body from one position to
another to allow movement forward, backward or sideways. The body weight is moved
outside the BoS putting it off balance therefore forcing movement to take place to
regain balance.
Force: Newtons 3rd Law for every action, there is an equal & opposite reaction. To
enable any performer to move or demonstrate their chosen activity they must exert
some degree of force e.g. a sprinter must push against the blocks, a gymnast must
push off a springboard.
Friction: this is the resistance caused by movement. There are different forms of
resistance e.g. streamlining, drag, water and air. In gymnastics the clothing is often
tight to prevent air resistance and also to aid in making the performance look more
aesthetic. Friction can occur on pieces of apparatus. This friction can cause
discomfort and slow down a free flowing performance. You often see gymnasts using
French chalk on their hands and feet to minimise friction & burns.
Levers: there are 3 types of levers that operate within the body. Muscles and limbs
work like levers. Different joints are set up in different ways, but all are made up of
PIVOT or FULCRUM (the joint itself)
LOAD (the limb itself plus any object being moved)
EFFORT (the muscle producing the force)
Workbook p69-80
Miss Steele 2009 11
Questions
In gymnastics understanding about the Centre of Gravity will help you to perform
better.
Complete the missing words in the following passage
Some words to help you. Inside, unable, balance, centre of gravity, stable, forward,
wide apart
In a Head stand your Centre of gravity should be I_ _ _ _ _ your base of support.
If not you will be u_ _ _ _ _ to hold the B_ _ _ _ _ _. If your
C_ _ _ _ _ of G_ _ _ _ _ _ is L_ _ and or your feet are
W_ _ _ A _ _ _ _ your position will be much more S_ _ _ _ _.
Sometimes in order to begin a movement you have to deliberately
move your Centre of Gravity inside your base. e.g. begin a Forward
Roll C_ _ _ _ _ of G_ _ _ _ _ _ moves F_ _ _ _ _ _.
Workbook p71
2.
Flight
Good flight through the air enables the gymnast to perform movements or skills in
the air. E.g. Star Shape.
Name two other skills which require flight.
1.
2.
Control of the Centre of Gravity is very important. If the Centre of Gravity is too
far forward or to the side then you will overbalance. Some activities require that the
centre of gravity is deliberately pushed in a certain direction in order to perform the
movement. E.g. Forward somersault, the centre of gravity should move forward to
allow the movement to begin.
Landing
Landings must be controlled and you must bend at the ankles, hips and knees to
absorb the shock of landing.
Balance
BALANCE is the ability to hold the centre of gravity over your base of support.
Balancing requires the control of different muscle groups. The exact muscles you
require depends on the nature of the task. There are two different kinds of balance
that we look at on your course:
Static Balance Gymnast doing a headstand where you are required to hold a
balance.
&
Dynamic balance A games player weaving past opponents is constantly adjusting
their balance, under constantly changing conditions. E.g. when skiing or snowboarding
you must constantly adjust your balance especially when travelling over changing
terrain.
The base of support is the area you are balancing on. For example in a head stand
the base of support is made up from the hands and the head. It forms a triangle
shape and is a relatively steady base.
Head
Larger Base of Support
Hand
Hand
However, in a hand stand the base of support is made up solely from the hands,
forming a straight line as its base.
Hand
Hand
Scoring
Scoring in gymnastics is done by judges who give marks for individual
performance.
2.
Directly competitive activities are those in which you can influence an opponents
performance in order to beat them e.g. Judo.
Find two other examples
1.
2.
When scores are even or tied there are several ways to decide the result.
E.G Football --- Penalty kicks.
Method of deciding
1.
1.
2.
2.
Workbook p15-16
Miss Steele 2009 16
Easy and complex skills: some skills are easier to perform than others e.g. forward
roll (easy), back flip (complex). Some of the reasons for the difference are the range
of movement, timing of movement, direction of movement & physical characteristics.
Most activities have easy skills and complex skills
Give another example of an easy gymnastic skill: ___________________________
Give another example of a complex gymnastic skill: _________________________
Why is a complex skill more difficult to carry out than an easy one?
________________________________________________
________________________________________________
_____________________________________________
_____________________________________________
_____________________________________________
Workbook p60
Skill Development
Breaking down a skill
To be able to teach/learn a skill the coach/performer must understand the different
parts that make up the skill, the physical demands on the body and the level the
performer is currently at. Most skills are broken down into PREPARATION (when the
body mentally and physically gets ready to perform the skill), ACTION (the actual
movements made to demonstrate the skill) and RECOVERY (what the body does to
finish the movement off). Think of the Preparation, Action and Recovery for a back
flip, or for pushing a ball in hockey, or a smash in badminton. The same principles
apply.
Learning Skills
Teachers/coaches will teach skills in different ways depending on how easy the skill is
or how difficult the skill is. Think about a forward roll compared to a back flip or a
beginner learning to swim compared to an advanced swimmer learning a new stroke.
Two types of practice methods are:
Whole-Part-Whole
Gradual Build Up (Progressive part practices)
Whole-Part-Whole - This method of teaching can be used where the full skill is
demonstrated by the performer or shown to the performer; they then try it on their
own. The skill is then broken down to look at one particular part/weakness (e.g. the
take off in a vault). This part is then practiced and improved. Finally it is put back
into the whole skill where hopefully the improvement continues to be shown.
Gradual Build Up - By using gradual build up you can learn a skill in stages bit by bit.
By doing this you can make the practice more demanding in small stages. If these
small stages are realistic and achievable then this method of learning skills can
produce a high level of confidence. It is also a useful method of learning skills which
have an element of risk. As it starts by breaking the skill down into small manageable
components which can be built up in stages and the performer progresses until the
desired outcome/skill level is achieved.
Feedback
Internal (how you feel) and External (from your coach, peers or results) feedback
are important to let you know how successful you are at performing the skills in any
activity. As far as possible feedback should be POSITIVE REINFORCEMENT of
what youre already doing or should be doing.
Workbook p62-64
Miss Steele 2009 18
Evaluating
Workbook p61
Suggesting Improvements
Whenever youre asked to suggest improvements to a piece of action, a skill or a
sequence of movements it is important to remember the following:
If any of your points are not being demonstrated then you would explain to the
performer what you would like to see happening by giving clear instructions and
Positive Reinforcement.
Body - begins in a sideways position and reaches out with their left leg. Their
arms and legs act like the spokes of a wheel.
Order the order of the movement is left leg, left hand, right hand, right
leg. They finish by stopping in a steady position.
Shape They start in a stretched/extended position and keeps their body
extended throughout the movement.
Speed the performer moves at a steady speed throughout the cartwheel.
Gymnastic
Homework
Sheets
1. _______________
2. _______________
3. _______________
4. _______________
____________________________________
___________________________________
Name a test that measures suppleness/flexibility
_______________________
Choose a skill/technique from gymnastics where hip flexibility is important
_________________________________
It is important in this skill/technique because: __________________
__________________________________________
Skill/Technique:
_____________________________________
Core stability is also important in Gymnastics
__________________________
__________________________________________
What is meant by core stability:
___________________
__________________________________________
Why is core stability important in gymnastics?
Which are the 2 main Aspects of Fitness required in Gymnastics Explain each one.
Explain what POWER is when talking about Gymnastics and give 2 examples of when
its required.
Describe in your own words some of the PHYSICAL and PERSONAL QUALITIES a
competitive gymnast should possess.
Physical:
Personal:
Internal feedback is both important for personal improvement and but also important
to analyse performance. How does it feel? Did the skill feel right?
Why is it important to observe and analyse your own performance?
________________________________________________________________
________________________________________________________________
________________________________________________________________
Give an example from your gymnastics course where you have used internal feedback
________________________________________________________________
________________________________________________________________
________________________________________________________________
Dance
Quantity
Netball
Subjective
Marks
Trampolining
Quality
Rugby
Notes: