GROUP 3

TYPES OF EXERCISE

AND

BASIC GYMNASTICS

MEMBERS;

CERILO JR. N. ANTIPUESTO

CHRISTIAN LOUIE M. CARITATIVO

JOHN JERUEL SYTING

JOSIE ROSE TEPAN

MARIEFHEL B. FALLER

SHIELA MAE CORTEZ

 GROUP 2

VARIOUS FUNCTIONS OF EXERCISE, EXERCISE AND THE

BODY SYSTEM AND HOW THE BODY CHANGE DURING

EXERCISE

MEMBERS;

CHRISTIAN MARK NIOG

JUNE ANGELO JACINTO
KENETH A. FALLADO
RHEA MAE CAURAO
ISMAEL MATEO
JOUIE BAGUION
VEBIAN BALANZA
MA. DANICA INTEGRO
FRINCESH SHEN RUIZ
 TYPES OF EXERCISE

Exercise and physical activity fall into four basic categories—endurance, strength,
balance, and flexibility. Most people tend to focus on one activity or type of exercise and think
they’re doing enough. Each type is different, though. Doing them all will give you more
benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Some activities fit into more than one category. For example, many endurance activities also
build strength. Strength exercises can also help improve balance.

Endurance
Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart,
lungs, and circulatory system healthy and improve your overall fitness. Building your
endurance makes it easier to carry out many of your everyday activities. Endurance exercises
include:

Brisk walking or jogging

Yard work (mowing, raking, digging)
Dancing

Strength
Strength exercises make your muscles stronger. They may help you stay independent and
carry out everyday activities, such as climbing stairs and carrying groceries. These exercises
also are called “strength training” or “resistance training.” Strength exercises include:

Lifting weights
Using a resistance band
Using your own body weight

Balance
Balance exercises help prevent falls, a common problem in older adults. Many lower-body
strength exercises will also improve your balance. Balance exercises include:

Standing on one foot

Heel-to-toe walk
Tai Chi

Flexibility
Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible
gives you more freedom of movement for other exercises as well as for your everyday
activities, including driving and getting dressed. Flexibility exercises include:

Shoulder and upper arm stretch

Calf stretch
Yoga
 BASIC GYMNASTICS

1. Handstand:

The handstand is arguably the single most important skill and position in the sport of
gymnastics. It’s the building block for essential skills on each of the four events. Being able
to do a perfect handstand is one skill you should learn to master. The handstand is used in
most tumbling skills — walkovers and handsprings. The handstand is important on bars —
cast to handstands and giants are in the handstand position. Handsprings on vault pass
through the handstand position. One of the keys to nailing the back extension roll in the level
6 floor routine is to hit a perfect handstand in the middle of the roll.

2. Cast:
Casting is the most basic bar element, and learning how to cast well early on will help you
learn so many other skills. Body position in the cast is a hollow body shape. The hollow body
shape is similar to the shape you have in a perfect handstand other than the fact that your
back is slightly rounded with your stomach pulled towards your spine. You will eventually be
casting to handstand, so the higher you can cast with a nice tight body position the better.
You want your legs to be together and straight, your stomach pulled in, your back rounded
and your eyes looking at the bar. Learn how to do a cast handstand.

3. Splits:
Mastering your side and middle splits will help you execute other skills that use that same
shape as well. And your splits are easy to practice at home. The split “shape” is everywhere
in gymnastics — split leaps, jumps, switch leaps, in the middle of backwalkovers, etc. The
better you can do your splits on the ground, the better you will be able to do them in the
middle of a skill. You should be able to do a split on your left leg, your right leg and a middle
split with your legs straight and all the way to the ground. If you’re having trouble getting
your splits all the way to the floor, learn some tips for increasing your flexibility.

4. Handspring on Vault:

The handspring on vault is the basic skill that all upper level vaults are based off of. It will be
hard to succeed at Yurchenkos or twisting vaults if you haven’t figured out the mechanics of
the handspring vault. To do a great handspring on vault you need to run fast, jump hard
“punch” off the spring board, fly through the air and hit a perfect handstand on top of the
vault table, block using your shoulders off the top of the vault and land on your feet. The first
basic gymnastics skill is in play here also — the handstand.

5. Back Handspring:
A back handspring is an important gymnastics skill to master because it is the basic skill used
in back tumbling on floor and beam. It will be hard for you to connect upper level skills (like
layouts, full-twists, back tucks and double backs) to a round off back handspring if you can’t
do a proper back handspring. The round off and the back handspring are both crucial for
providing power to whatever comes after it.

6. Round-off
A round off is just as important as a back handspring to master for tumbling on floor. The
round off gives power just like the back handspring does to the tumbling pass.
7. Turn on 1 Foot
The turn on 1 foot is a skill that doesn’t go away. It is required in every floor and beam
routine gymnastics levels 4-10. So you might as well master this basic gymnastics skill right
away full turn gymnastics

8. Split Leap
The split leap is another skill that is required in every floor and beam routine levels 4-10. To
have a perfect split leap you want to be able to do your perfect split position in the air as high
as you can off the ground. You also want your split to be even — both legs should be the
same distance from the ground.

9. Tap Swing on Bars

Tap swings on bars, along with casts, are a building block of bar routines in all gymnastics
levels. A tap swing is a swing on bars, but at the back of the swing you should “regrip.” This
means you should come off the bar briefly and re-grab. At the back of the bar your body
should be in a hollow position, underneath the bar you should move to a slight arch position
as you “tap” your feet higher in the front of the bar. This just means that your feet will come
forward to create a slight hollow in your body again.