Week 12-13, Week 14, Week 15-17

DEFINITION OF GYMNASTICS
GYMNASTICS- are systematic bodily exercises based on scientific principles. There must be a
reason for every movement.

The word Gymnastics is derived from the word gymnasium and at one time it included all the
activities in gymnasium. Today its use is more sharply restricted to and includes only those
exercises that are not games, dances, sports or athletics. The term gymnastics therefore includes
Calisthenics, light and heavy apparatuses work, tumbling, stunts, and marching.

GYMNASTICS

A self-motivating activity A performance of systematic

where one can manipulate the exercises often with the use
different parts of the body in of light and other heavy
varied movements gymnastics apparatus

Exercise based on scientific

principles

Objective of Gymnastics

1. Improve and maintain a physically fit body

2. To develop coordination and vigor
3. Improve efficiently of movements through grace, poise, dignity, form and rhythm
4. Correction of minor posture defects
5. Stimulate enjoyment and interest in gymnastics
6. To increase muscular strength
7. To maintain normal functioning of the organic system of the body

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 HISTORY OF GYMNASTICS

Gymnastics started as ancient civilizations doing strength and acrobatic exercises. The word gymnastics
comes from the Greek words “gymnos” and “gymnazo” meaning roughly to train, to exercise naked.

Johann Christoph Friedrich Gutsmuths, a German teacher and educator, is considered the great grandfather of
gymnastics. In 1793 he published a textbook which was later translated to English as “Gymnastics for Youth:
or a Practical Guide to Healthful and Amusing Exercises for the use of Schools”.

A fellow German, Friedrich Ludwig Jahn, is known as the father of gymnastics. He was a member of the
Prussian army in the early 1800s. After a battle in which the Prussian army was defeated, he came up with the
idea of improving morale by developing physical and mental strength through gymnastics. He opened the first
Turnplatz, or open-air gymnasium in 1811. Parallel Bars, rings and high bar were practiced at this gym. Most
of the early training was focused on physical health and fitness.

In 1881 gymnastics became an “organized sport” when the Bureau of the European Gymnastics Federation,
which would later become the International Gymnastics Federation (FIG,) was formed. FIG is the current
international gymnastics governing body. Gymnastics was becoming more popular and was included in the
first “modern” Olympic Games in 1896. At this time, the gymnastics events were different than they are today.
In fact, they included some events that are currently part of Track and Field. Some of the events competed
were men’s horizontal bar, parallel bars, pommel horse, rings, vault, high jumping, rope climbing and running.
Track and Field events didn’t disappear from the sport of gymnastics until 1954. Women weren’t allowed to
compete at Olympic gymnastics events until the 1920s.

History of Gymnastics Timeline

1793: Johann Christoph Friedrich Gut Smuths, considered to be the great grandfather of gymnastics,
published the first gymnastics textbook.
1811: The first gymnasium was opened by Friedrich Ludwig Jahn, the father of gymnastics.
1881: The Bureau of the European Gymnastics Federation, which would later become the International
Gymnastics Federation (FIG) was formed.
1896: The first summer Olympics was held in Athens and gymnastics events were a part of the competition.
1928: Women were allowed to compete artistic gymnastics at the 1928 Summer Olympics held in
Amsterdam.
1963: United States Gymnastics Federation, now known as USA Gymnastics, was formed.
1976: Nadia Comaneci received the first perfect score at the 1976 Olympics.
1984: Rhythmic gymnastics was added to the Olympics. Also Mary Lou Retton became the first American
woman to win the Olympic all-around title.
1996: The Magnificent Seven, the 1996 US Olympic women’s gymnastics team, win the US’s first gold
medal in the women’s team competition. The seven members were Shannon Miller, Dominique Moceanu,
Dominique Dawes, Kerri Strug, Amy Chow, Amanda Borden and Jaycie Phelps.
1997: FIG raised the age requirement for gymnasts to compete at senior-level gymnastics events from 15
to 16.
1999: Trampoline and Tumbling joined USA Gymnastics.

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2000: Trampoline made its Olympic debut at the 2000 Olympics.
2001: Due to safety concerns, the Vault table replaced the vault horse (basically a pommel horse with no
handles) in gymnastics competition.
2002: United States Sports Acrobatics (USSA) merged with USA Gymnastics making Acro the fifth
gymnastics discipline.
2004: Carly Patterson becomes the first American woman to win the Olympic all-around title in a non-
boycotted Olympics.
2006: FIG introduced a new scoring system for women’s artistic gymnastics. Now the maximum score is
no longer a 10.0. The new scoring system has two separate scores added together — a difficulty score, and
an execution score. This scoring system is used at the Elite level in the US and in international competitions.
2012: The Fierce Five win the US’s second ever gold medal in the women’s team competition. The five
members of the team were Gabby Douglas, McKayla Maroney, Aly Raisman, Kyla Ross and Jordyn
Weiber. Gabby Douglas became the first African American in Olympic history to win the Individual All
Around title as well as the first American to win both the Individual All Around and Team gold in the same
Olympics.
2013: The gymnastics levels changed from 6 compulsory levels and 4 optional levels, to 5 compulsory
levels and 5 optional levels. Also in 2013, the Xcel program becomes a national program. The Xcel program
is a great addition to the traditional Junior Olympic program due to its affordable competition experience
and ability to retain athletes.
2016: The Final Five win the gold medal in the women’s team competition to defend their title and Simone
Biles wins the All Around and was the only American to qualify for all 4 event finals.
2019: Simone Biles makes history again as she wins the World Championships in Stuttgart, Germany and
becomes the first female gymnast to win 21 medals in total (beating out Svetlana Khorkina who was the
previous record holder with 20 World medals). Biles also performs a triple-double on floor exercise and a
double-double tuck dismount on beam, becoming the first gymnast to compete and land those skills.
2020: The International Olympic Committee makes the decision to postpone the 2020 Tokyo Olympics in
response to the coronavirus pandemic that affected the entire world.

CONTRIBUTORS TO THE DEVELOPMENT OF GYMNASTICS

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 https://www.britannica.com/sports/gymnastics

TYPES OF GYMNASTICS

1. Women's Artistic Gymnastics

Women's artistic gymnastics (often shortened to just "women's gymnastics") attracts the most participants
and is generally the most well-known type of gymnastics. It's also one of the first tickets to sell out at the
Olympic Games.

The events: In women’s artistic gymnastics, athletes compete on four apparatus (vault, uneven
bars, balance beam and floor exercise).

Competition: The Olympic competition consists of:

 Team: Five athletes are on a team. (In the future, that will change to just four.) In preliminaries,
four athletes compete on each event and three scores count. In finals, three athletes compete on
each event and every score counts towards the team total.
 Individual all-around: An athlete competes in all four events and the total score is added up.
 Individual events: An event champion is named on each apparatus.

Watch it: The 2014 U.S. nationals for women's artistic gymnastics
(https://www.youtube.com/watch?v=MVLZz2J6tcE)

2. Men’s Artistic Gymnastics

This is the second most popular type of gymnastics in the United States and the oldest form of gymnastics.

The events: Men compete on six apparatus: floor exercise, pommel horse, still rings, vault, parallel bars
and horizontal bar (usually called high bar).

Competition: Olympic competition is held in the same format as women’s artistic gymnastics, with a team,
all-around and individual events competition. The only difference is that the men compete in their six
events, whereas the women compete across their four events.

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Watch it: The 2014 US nationals in men's artistic
gymnasticshttps://www.youtube.com/watch?v=6DU7z7yhyR8&index=134&list=PLJBt-Bl-
D7nb8aNnKpgPmdlvypVH0aAA2

3. Rhythmic Gymnastics

In rhythmic gymnastics, gymnasts perform jumps, tosses, leaps and other moves with different types of
apparatus. This is currently a female-only sport in the Olympics.

The events: Athletes compete with five different types of apparatus: rope, hoop, ball, clubs, and ribbon.
Floor exercise is also an event in the lower levels of competition.

Competition: At the Olympics, rhythmic gymnasts compete in:

 Individual all-around: An athlete competes on four of the five events (every two years, one
apparatus is rotated out) and the total score is added.
 Individual events: A gymnast is named the champion on each of the four apparatus currently in
rotation.
 Group competition: Five gymnasts compete in two different routines. In one routine, all of the
athletes use the same apparatus. In the second routine, the gymnasts use two different pieces of
equipment (for example, three gymnasts will use the ball and two gymnasts will use the hoop).

Watch it: The 2014 world championships, the rhythmic all-around competition
(https://www.youtube.com/watch?v=yvormzs06DA)

4. Trampoline

In trampoline gymnastics, gymnasts perform high-flying flips and twists on every bounce. This became an
Olympic discipline for the 2000 Olympics.

To add trampolinists to the quota allotted for gymnastics, artistic teams were reduced from seven team
members to six.

The events: A compulsory and a voluntary routine are performed in the Olympic competitions. Each
consists of ten skills and is done on the same type of trampoline.

Double mini (gymnasts use a smaller, two-level trampoline) and synchronized (two athletes perform at the
same time on different trampolines) are competitive events in the U.S., but not in the Olympics.

Competition: Trampoline gymnastics includes an individual event for women and for men. There is a
qualifying event to reach the medal round but the scores do not carry over.

Watch it: The 2004 men's Olympic trampoline champion, Yuri Nikitin (audio is not in English)

(https://www.facebook.com/watch/?v=624412454875909)

5. Tumbling

In gymnastics, tumbling, also known as power tumbling is an acrobatic sporting discipline which
combines some of the skills of artistic gymnastics on the floor with those of trampolining. It is practised
on a 25-metre-long spring track. It was developed from tumbling performances performed by entertainers
from very early times but as a sport is now codified, regulated, judged and performed using standardised
special equipment. This sport is practised by both men and women. Competitors perform two passes, each
containing 8 skills along the track, usually starting with a Round-off, Barani, or Rudi followed by a series
of back-handsprings and/or whips ending in a 'dismount' skill. Only the feet and hands are allowed to
make contact with the track. Governed by rules established by the Fédération Internationale de
Gymnastique, tumbling is one of the gymnastic disciplines. Many elements of tumbling are also practised
on Floor Exercise by participants of both Women's Artistic Gymnastics and Men's Artistic Gymnastics.

5
Tumbling elements such as the round-off and back-handspring are commonly integrated into the balance
beam routines of gymnasts.

Power tumbling is performed on a spring runway much bouncier than the floor exercise mat used in artistic
gymnastics. Because of its spring, athletes are able to perform very complicated flips and twists in
succession.

The events: All tumbling is done on the same strip. The gymnast performs two passes in each stage of the
competition, with eight elements in each pass.

Competition: Tumbling is not an Olympic event, but is part of the Junior Olympic program in the United
States and is competed internationally as well.

Watch it: Power tumbling at the Canadian nationals (https://www.youtube.com/watch?v=w8W7XI_cWsc)

6. Acrobatic Gymnastics

In acrobatic gymnastics, the athletes are the equipment. A two- to four-gymnast team performs all types of
handstands, holds and balances on each other, while members of the team throw and catch their teammates.

The events: Acrobatics is always performed on the same floor exercise mat.

The events competed are men’s pairs, women’s pairs, mixed pairs, women’s groups (three gymnasts) and
men’s groups (four gymnasts).

Competition: Acrobatic gymnastics is not an Olympic event, but it is also part of the U.S. Junior Olympic
program and is competed internationally.

Watch it: A montage of acro gymnastics and the acrobatic gymnastics world competition in 2016
(https://www.youtube.com/watch?v=TRm6oAlJzhI)

7. Group Gymnastics

Group gymnastics in the United States is usually performed competitively under the name TeamGym. In
TeamGym, athletes compete together in a group of six to 16 gymnasts. The group may be all-female, all-
male or mixed.

The events: In the U.S., participants in TeamGym compete in the group jump event (performances in
tumbling, vault, and mini-trampoline) and the group floor exercise.

Competition: TeamGym is not an Olympic event, but is competed in the United States and abroad in
invitational meets, as well as local, regional, national and international competitions.

Watch it: The Hawth gymnastics team (https://www.youtube.com/watch?v=MOOjSw_xqXM)

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Tuck: You see the tuck shape on each of the events. As beginner gymnasts you do tuck jumps, and then
tuck jumps with a turn on both floor and beam. As you advance, you will learn a front tuck. On bars, you
will use the tuck shape as you advance to do flyaways, and then twisting or double tuck flyaways. On
vault, as an advanced gymnast you will learn tuck tsuks and other flipping vaults.

Straddle: A straddle jump is a jump that you will do as a beginner gymnast, it’s in the level 4 routine, all
the way to an advanced gymnast. As you advance in gymnastics you will learn straddle jump 1/2 turns,
and full turns, as well as straddle jumps on beam. You can also see the straddle shape in different skills,
like a straddle press handstand, or straddling up to a cast handstand on bars.

Pike: You see the pike shape on each of the events, just like the tuck. You will learn pike jumps on both
floor and beam. And as you advance on floor, you will learn a back pike and front pike, after you learn
the tuck versions. On bars, you can see the pike shape in many different skills, including a kip. There are
many different flipping vaults that use the pike shape.

Split: The split shape shows up constantly on floor and beam in gymnastics! A split on floor is a key part
of flexibility as a gymnast. Starting with level 1, a split jump is required in each of the compulsory levels
on either floor or beam. After learning split jumps, gymnasts learn split leaps, and then switch leaps.

Straight Stand: The straight stand, or straight body position is EVERYWHERE in gymnastics. This is
the most important position to master. As a gymnast, you need to be able to stand with your bottom
squeezed, hips tucked under, core tight, and with your arms straight and by your ears.

Handstand: A handstand is basically a straight body position upside-down. A handstand is another

position that is everywhere in gymnastics. On both floor and beam, you can do regular handstands
and press handstands. On vault, you can do front handsprings, which has a handstand on the vault table in
the middle of the skill. And on bars, you can do cast handstands.

Lunge: A lunge is how you finish most acro skills on floor and beam. You will land in a lunge out of
a handstand, cartwheel, front walkover, back walkover, and more. It’s important in a lunge for your back
leg to be straight with your front leg bent, and to squeeze your bottom and core. You want your arms
straight and right by your ears.

Arch: In gymnastics, it’s important to learn how to control the muscles in your body and to learn these
basic shapes. One of the basic shapes you need to learn how to control is an arch. A tight arch shows up in
many skills, and the act of switching from an arch to a hollow gives your body power. One skill where
your body needs to go from an arch to a hollow is a back handspring. While you are upside-down in the
back handspring, you will be in an arch when your feet are behind your head. As you pull your legs over
your head to snap down out of the handspring, your body will move into a hollow.

Hollow: The opposite of the arch shape is the hollow shape. In the hollow shape, you want your bottom
and core squeezed and your legs squeezed together while they are slightly in front of you. You can feel
the hollow shape when you do the boats conditioning exercise on the ground.

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Bridge: A bridge is another basic gymnastics shape. When you are in a bridge you want to be pushing your
body forward to stretch through your shoulders. A basic skill where you use a bridge is in a bridge kick
overs.

TERMINOLOGIES IN GYMNASTICS
Aerial
A stunt in which the gymnast turns completely over in the air without touching the apparatus
with his or her hands.

All-Around
A category of gymnastics that includes all of the events. The all-around champion of an event
earns the highest total score from all events combined.

Amplitude
The height or degree of execution of a movement. In general, the higher the salto or the more
breathtaking the movement, the better the amplitude and the score.

Apparatus
One of the various pieces of equipment used in gymnastics competitions.

Arch Position
The body is curved backwards.

Back-in, Full-out
A double salto with a full twist (the complete twist performed during the second salto).

"Code of Points"
The official FIG rulebook for judging gymnastics skills.

Composition
The structure of a gymnastics routine. Each individual movement or skill is a building block; the
arrangement of the moves in the exercise is called the composition of the routine.

Deduction
Points taken off a gymnast's score for errors. Most deductions are pre-determined, such as a
0.8 deduction for a fall from an apparatus or a 0.1 deduction for stepping out of bounds on the
floor exercise.

Dismount
To leave an apparatus at the end of a routine; usually done with a difficult twist or salto.

Execution
The performance of a routine. Form, style, and technique used to complete the skills constitute
the level of execution of an exercise. Bent knees, poor toe point and an arched or loosely-held
body position are all examples of poor execution.

FIG
The International Gymnastics Federation is recognized by the International Olympic Committee
and is responsible for the governance of the sport of gymnastics on the international level.

Flexibility
The range of motion through which a body part can move without feeling pain.

Flic-Flac
Also known as a flip-flop or back handspring. Take off on one or two feet, jump backwards onto
hands and land on feet. This element is used in a majority of tumbling passes on the floor
exercise. It's also used a great deal on the balance beam.

Full-in, Back-out
A double salto with a full twist (the complete twist performed during the first salto).

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Gaylord
On high bar, a front giant into a one-and-one-half front salto over the bar to regrasp. First done
by U.S. gymnast Mitch Gaylord.

Giant
A swing in which the body is fully extended and moving through a 360 degree rotation around
the bar.

Half-in, Half-out
A double salto with a half twist on the first salto and a half twist on the second salto.

Handspring
Springing off the hands by putting the weight on the arms and using a strong push from the
shoulders; can be done either forward or backward; usually a linking movement.
Kip
Movement from a position below the equipment to a position above, usually on the uneven bars,
parallel bars or high bar.

Layout position
A stretched body position.

Olympic order
The international competition order that is decided by the FIG. Olympic order for women is vault,
uneven bars, balance beam and floor exercise.

Men compete in the following order: floor exercise, pommel horse, still rings, vault, parallel bars
and horizontal bar.

Olympic order for rhythmic gymnasts is rope, hoop, ball, clubs and ribbon.

Pike Position
Body bent forward more than 90 degrees at the hips while the legs are kept straight.

Pirouettes
Changing direction or moving in a circular motion by twisting in the handstand position.

Release
Leaving the bar to perform a move before re-grasping it.

Round-off
A dynamic turning movement, with a push-off on one leg, while swinging the legs upward in a
fast cartwheel motion into a 90 degree turn. The lead-off to a number of skills.

Routine
A combination of stunts displaying a full range of skills on one apparatus.

Salto
Flip or somersault, with the feet coming up over the head and the body rotating around the axis
of the waist.

Scissors
A combination requirement in a competitive routine on the pommel horse, which combines cuts
and undercuts. It begins in a stride support and ends in an opposite stride support.

Sequence
Two or more positions or skills which are performed together creating a different skill or activity.

"Stuck" landing
Slang term used for when a gymnast executes a landing with correct technique and no
movement of the feet.

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Tuck
A position in which the knees and hips are bent and drawn into the chest; the body is folded at
the waist.
Twist
Not to be confused with a salto, a twist occurs when the gymnast rotates around the body’s
longitudinal axis, defined by the spine.

Virtuosity
The artistry, or the degree of rhythm and harmony, displayed while a movement is executed. In
general, the more flowing and seamless a series of skills appears to be, the greater the
virtuosity and the higher the score.

Yurchenko Vault

Round-off entry onto the board, flic-flac onto the vaulting table and salto off of the vaulting table.
The gymnast may twist on the way off.

GYMNASTICS APPARATUSES

LIGHT APPARATUSES
● Rope
The rope is made out of hemp or synthetic material, and the length of the rope depends on how
tall the gymnast using it is. Gymnasts swing the rope, throw and catch the rope, make figure-
eight-type circling movements, and more. They also leap and jump through the rope while they
are holding it with both hands.

● Hoop
Made of wood or plastic, the hoop is 0.7 to 0.8 metres in diameter. Gymnasts execute moves
with the hoop such as tossing and catching it.

● Ball
The ball is made with rubber or a synthetic material, and is roughly around 0.2metres in
diameter. Gymnasts perform throws, as well as tricks such as bouncing and rolling the ball.

● Clubs
Resembling bowling pins, the clubs are of equal length, typically about 0.4 to 0.5metres long.
They are made from wood or a synthetic material. Gymnasts use the clubs to do tricks like
circles -in which the clubs swing parallel to each other, mills - the clubs swing opposite each
other, as well as throws and catches.

● Ribbon
The ribbon is a single strip usually made of satin, attached to a stick made of wood or synthetic
material. Gymnasts create all sorts of patterns with the ribbon, including spirals, circles and
snakes. The gymnast must keep the ribbon in motion throughout the entire routine.

HEAVY APPARATUSES
 Vault
 Uneven Bars
 Balance Beam
 Pommel Horse
 Parallel Bars
 Horizontal Bars

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 http://otaku5h.blogspot.com/2015/09/gymnastic-apparatus_25.html

RYTHMIC GYMNASTICS APPARATUSES

http://www.visualdictionaryonline.com/sports-games/gymnastics/rhythmic-
gymnastics/apparatus.php

The Phases of the Gymnastic Program

1. Conditioning Program-
THE CONDITIONING AND WARM-UP PROGRAM

Gymnastic conditioning exercises are designed to help you strengthen your core, leg and arm
muscles in an effort to improve your flexibility and control during a gymnastics routine.

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 https://www.shutterstock.com/search/similar/7678154
56
Hollow body hold

The hollow body hold helps with strengthening your core, which you’ll need especiallyfor the bar
events and floor tumbling.

1. Sit on the floor in a ball, knees tucked to your chest.

2. Lift your arms so that they cover your ears.
3. At the same time, extend your legs until your feet are 0.1 to 0.2 metres off the ground.
4. Lean back slowly, pressing the small of your back into the floor.
5. Hold in this position for 20 seconds.

https://experiencelife.com/article/
the-hollow-body-hold/

V-ups

1. Lie flat on the floor with your arms and legs extended.
2. Simultaneously lift your arms and legs, touching your toes over the midsection of your body to
form a “V” shape.
3. Extend your arms and legs back to the floor, and repeat.

Lower back As you work on your core muscles, you will want to strengthen your lower back to
ensure that both sides of your body are equally strong.

https://gethealthyu.com/exercise/v-up/

Arch-ups
1. Lie on your stomach with your arms above your head, and your legs straight.
2. Lift your arms and legs so that your stomach is the only part of your body on the floor.
3. Lower your arms and legs to the ground before repeating.

https://runlikeagirl.ca/2018/04/01/april
-core-challenge/superman/

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Push-ups
1. Assume a face-down position on the floor, with your feet together and your weight on your
chest.
2. Raise yourself using your arms, with your weight supported by your hands and the balls of
your feet. Repeat.

https://www.cnet.com/health/the-correct-way-to-do-a-pushup/

Legs

Building strength in the legs can lead to explosive tumbling and vaulting. It also helps in the
balance and execution of other gymnastics skills.

Calf raises

1. Stand on a mat with your heels hanging off the edge.

2. Quickly rise onto your toes as high as you can, extending all the way through the feet.
3. Make sure your feet stay pressed together, and remain straight.
4. Slowly lower back down until your heels are off the edge again, then repeat.

https://www.popsugar.com/fitnes
s/photo-
gallery/31081972/image/3108197
6/Calf-Raises-External-Rotation

Open the Link below for more Conditioning and Warm-Up Programs in Gymnastics

https://books.google.com.ph/books?id=99gzikydTWEC&pg=PA1&dq=gymnastics&hl=en&sa=X&ved=2
ahUKEwil36jvp_fsAhUCKaYKHTdLB4IQ6wEwAXoECAcQAQ#v=onepage&q=gymnastics&f=false

2. Rhythmic Gymnastics-routines or exercise accompanied with music are called “rhythmic

gymnastics”. They are so called because they are performed in rhythmical manner and the
movements are flowing.

Rhythmic gymnastics, also called modern gymnastics or modern rhythmic gymnastics,

the performance of systematic physical exercise with the aid of such hand apparatuses as
ropes, hoops, balls, clubs, and ribbons. It is closely related to women’s artistic gymnastics—a
sport performed on the vaulting horse, uneven parallel bars, balance beam, and floor—and,
like synchronized swimming, is allied with dance. The sport dates from the 18th century; and,
although some gymnasts participated at the Olympic Games from 1948 to 1956 in individual
and group exercises, it was not until the 1984 Olympiad that individual competition became an

13
official competitive event. The 1996 Olympics was the first to include group competition. World
championships have been held biannually, in a succession of host cities, since 1963.

An individual routine is performed by one gymnast with one apparatus for 1–11/2 minutes,
whereas a group routine is performed by six gymnasts with six pieces of apparatus for 2 1/2–3
minutes. Both are accompanied by a single musical instrument, usually a piano. The length of
the rope used is determined by the height of the individual participant; the plastic or wooden
hoop’s interior diameter may vary from 80 to 90 cm (32 to 36 inches); the plastic or rubber ball
has a diameter of 18 to 20 cm (7 to 8 inches) and must weigh a minimum of 400 grams (14
ounces); a pair of clubs, 40–50 cm (16–20 inches) long, must each weigh a minimum of 150
grams (5.25 ounces); and the ribbon, a satin strip 4 cm (1.6 inches) wide and 7 metres (23 feet)
long, is attached to a slender, flexible wooden stick, or cane, that is 50–60 cm (20–24 inches) in
length. The apparatus can be of any colour except gold, silver, or bronze.

Activity 5: Perform A Rhythmic Gymnastics or simple exercise using Light Apparatuses. You
are free to choose a music and Apparatus for your Performance. Videos will be sent on the
Group Chat provided for you.

3. Stunts-are activities in the form of play and they test one’s strength, flexibility, balance, agility,
endurance and coordination.

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15
16
4. Tumbling-this is the most important phase of gymnastics program, because this is where the
ability of the performer is tested as he rolls to and from; twists, turns and springs about on the mat,
floor and in the air.
In gymnastics, tumbling, also known as power tumbling is an acrobatic sporting discipline which
combines some of the skills of artistic gymnastics on the floor with those of trampolining. It is
practiced on a 25-metre-long spring track. It was developed from tumbling performances
performed by entertainers from very early times but as a sport is now codified, regulated, judged
and performed using standardized special equipment. This sport is practiced by both men and
women. Competitors perform two passes, each containing 8 skills along the track, usually
starting with a Round-off, Barani, or Rudi followed by a series of back-handsprings and/or whips
ending in a 'dismount' skill. Only the feet and hands are allowed to make contact with the track.
Governed by rules established by the Fédération Internationale de Gymnastique, tumbling is
one of the gymnastic disciplines. Many elements of tumbling are also practiced on Floor
Exercise by participants of both Women's Artistic Gymnastics and Men's Artistic Gymnastics.

17
Tumbling elements such as the round-off and back-handspring are commonly integrated into
the balance beam routines of gymnasts.

5. Apparatus Exercise (Heavy)-this includes exercises done on the balance beam, vaulting
horse, parallel bars,rings, and the trampoline.

6. Pyramid Building-this phase of the program makes a picture (mural) out of body static
positions.The positions should be properly arranged and selected so that they form the shape of a
pyramid.

* F o r t h e c l e a r e r v i e w o f t h e s t unt s a nd py r a mi d I l l us t r a t i o ns . Cl i c k the
link below:
https://www.slideshare.net/kathrynv3/gymnastics-26611113

Safe Gymnastics Practice and Competition

To stay safe while practicing and competing, gymnasts should:
 Get a sports physical before starting any new sport.
 Always warm up and stretch before doing gymnastics.
 Only practice on padded floors, never on a hard surface. Mats should be placed under
the equipment and properly secured at all times.
 Have a coach or program director who is qualified and is at every practice. A qualified
coach will be up to date on the latest safety recommendations.
 Have a coach spotting for all new or difficult stunts.
 Let the coach know if they're uncomfortable with a gymnastic move. If the coach isn't
supportive, tell a parent or an administrator.
 Never try a stunt at a game or competition that they haven't practiced many times.
 Follow gym rules such as:
o one person on a trampoline at a time
o when jumping into a foam pit, land on feet, bottom, or back; no diving headfirst or
landing on the knees
o one person at a time on the equipment (such as uneven bars, rings, or balance
beam)
o no training alone
o wear gymnastic clothes that won't get caught on any of the equipment
o no jewelry
o no gum chewing
 Stop training if they get hurt or feel pain. Gymnasts must get checked by an athletic
trainer, coach, doctor, or nurse before going back to practicing.
 Play different sports throughout the year to prevent overuse injuries.

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 9 BASIC GYMNASTICS SKILLS
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.

A handstand is one of the most important skills in gymnastics. Not only is it one of the basics on
floor, the straight-body handstand position is everywhere in other skills. The handstand position
is in a giant on bars, in a front handspring on vault and in handsprings (back and front) on both
beam and floor. So, it’s important to both learn how to do a perfect handstand, and to master it.

You need strong arms and shoulders, along with a

strong core in order to master and learn a perfect
handstand.
 Arms & Shoulders: You need strong arms
and shoulders to hold your body up in a handstand.
You also use the muscles in your shoulders to help
keep your balance.
 Core: You need a strong core to help keep
your body in a tight-body position.

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.

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 You have probably figured out by now
that the handstand position shows up as
part of skills on all of the events in
gymnastics. On bars the most basic of
those skills is a cast handstand. A cast
handstand is an essential skill because
you need to be able to get into a
handstand position on the bars before you
can do giants, or pirouettes.

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 want to improve your splits so that you can

kick higher, or perform a leap with a bigger split,
know that kicking higher requires dynamic flexibility.
So, the moves you should be practicing are dynamic
stretches, like lifting one leg at a time as high as you
can. Gradually you should improve.

4. 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 roundoff back handspring if you can’t do a proper
back handspring. The roundoff and the back handspring are both crucial for providing power to
whatever comes after it.

A back handspring is a gymnastics skill that is a

big milestone in a gymnast’s progression. And
when a gymnast is trying to learn how to do a
back handspring, she really wants to get it so
bad. It can be a hard skill to learn because it is
unlike any skill a gymnast has learned before. And since a back handspring requires a gymnast
to push and jump backwards it can also create mental blocks.

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HOW TO DO A BACK-HANDSPRING STEP BY STEP
*Please note: You should only be attempting a back handspring with proper spotting from an adult. Do
NOT attempt a back handspring on your own or you could risk serious injury.

1. Sit, Lean, Push

This is where you are using your leg strength to push off the floor.

2. Tight Arch

3. Tight arch handstand

This is where you are using your arm strength to push off the floor, along with your core strength
to pull your legs over your head fast.

4. Tight hollow position

You have pushed off the ground and snapped from a tight arch to a high hollow position.

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5. Landing

If you are doing a standing back handspring you want to land with your feet directly under your
hips. If you are doing a back handspring in a connection, you want to land with your feet in front
of your hips.

6. Round-off:

A roundoff is just as important as a back handspring to master for tumbling on floor. The roundoff
gives power just like the back handspring does to the tumbling pass

A roundoff is one of the most

important gymnastics skills a gymnast will
learn. A roundoff gives power to floor tumbling
passes, the most basic of those being a
roundoff back handspring. It also gives power
to Yurchenko vaults. You will never learn how
to do very high level tumbling skills, like a double back, without learning how to do a perfect,
powerful roundoff.

Arms: You need strong arms to push, or block off the floor
during your roundoff.
Legs: You need strong legs to lunge and push off the floor
in the beginning of your roundoff.
Core: You need strong core muscles to hold your body
tight during your roundoff and the rebound.

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.

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 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.

A split leap is an important skill in gymnastics,

and one that you should master. A split leap is
usually part of the dance in both your floor
and beam routines. In this article we share
some drills and exercises you can do to help
you learn a beautiful, perfect split leap.

The first step to learning how to do a perfect split leap is to master a split jump. A split jump is
what a split leap should look like in mid-air. A split jump is off two feet, while a split leap is off of
one.

One other tip for doing beautiful split leaps is to leap into
the leap. This means that if you are taking several steps
into your split leap, the last step should be low and long,
like a leap. The low and long step you take before the
leap is a punching step. This step helps you punch off
the ground so you can leap higher.

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.

https://www.youtube.com/watch?v=8epKPyb1e4g watch this tutorial for Tap Swing on Bar

Interesting Gymnastics Facts:

The word ‘gymnastics' is derived from a Greek word ‘gymnos' which means ‘naked'.

In Ancient Greece most of the gymnastics competitions were done in the nude.

Vaults were not used in ancient gymnastics; instead they used bulls to jump over.

Gymnastics was officially established as a sport in 1862.

In the United States the first instruction in gymnastics was given at Mount Holyoke, in 1862.

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Gymnastics were introduced at the 1896 Olympics.

The first Olympics competition for women was held in 1928.

In the Olympics there are eight different competitive events including the Floor Exercise, Vault, Pommel Horse,

Rings, Parallel Bars, Horizontal Bar, Uneven Bars, and the Balance Beam.

In the Olympics only men can compete in the Rings, Parallel Bars, Horizontal Bars, and Pommel Horse.

In the Olympics only women can compete in the Balance Beam and Uneven Bars.

Both men and women can compete in the Floor Exercise and Vault competition in the Olympics.

Gymnastic uniforms are made up of a leotard which is form-fitting, comfortable and provide ease of movement.

Leotard is named after a French acrobat who lived from 1842 until 1870. His name was Jules Leotard. He made the

uniform popular but did not invent it.

Gymnasts use chalk to improve their grip, absorb sweat, and keep their hands dry.

Difficult gymnastics moves are often names after exceptional gymnasts. Three separate gymnastics moves are

named after Kelly Garrison including the ‘Super E'.

Rhythmic gymnastics competitions include the ball, the hoop, the ribbon, the clubs, and the rope.

Trampolining and tumbling events include the individualized and synchronized trampoline, double mini trampoline,

and tumbling.

Acrobatic gymnastics, which were once referred to as Sport Acrobatics, are a group gymnastic sport for men and

women.

There are aerobic gymnastics and display gymnastics, which can be done by large groups and are often done for

entertainment purposes, such as the Cirque de Soleil.

The first woman to win the World Gymnastics Competition was Marcia Frederick.

The most decorated American female gymnast of all time is Shannon Miller. She won two gold medals, two silver

medals and three bronze medals.

16-year-old Mary Lou Retton won the 1984 Olympic gold medal in the Women's All-Around event. She had a

perfect performance on the vault and was the very first American Olympic competitor to win that event.

16-year-old Carly Patterson won the 2004 Olympic gold medal in the Women's All-Around event. She retired in

2006 because of lower back issues.

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 References
1. https://usagym.org/pages/gymnastics101/glossary.html
2. https://www.scholastic.com/teachers/articles/teaching-content/history-gymnastics-ancient-greece-
modern-times/
3. https://gymnasticshq.com/the-basic-shapes-in-gymnastics/
4. https://gymnasticshq.com/9-basic-gymnastics-skills-you-should-master/
5. https://www.softschools.com/facts/sports/gymnastics_facts/849/
6. https://books.google.com.ph/books?id=99gzikydTWEC&pg=PA1&dq=gymnastics&hl=en&sa=
X&ved=2ahUKEwil36jvp_fsAhUCKaYKHTdLB4IQ6wEwAXoECAcQAQ#v=onepage&q=gy
mnastics&f=false

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