PHASES OF GYMNASTICS

The gymnastics program has a different phase that contributes to

various elements in gymnastics. These elements are strength,
flexibility, balance, agility, coordination, and endurance.
1. Conditioning Program – the exercises are selected for the
purpose of preparing the body for more complicated movements
and skills. Exercises for warm-up can also be selected in this
phase. This phase can also be considered as “Calisthenics” since
routines can be made out of the exercises in the conditioning
program.
 PHASES OF GYMNASTICS
2. Rhythmic Gymnastics – routines or exercises accompanied
with music are called “Rhythmic Gymnastics”. They are so-
called because they are performed in a rhythmical manner and
the movements are flowing. This phase includes the freehand
exercise, and all exercises with the use of light apparatuses such
as wands, rings, hoops, ribbons, ropes, etc.
 PHASES OF GYMNASTICS

3. Stunts – stunts are activities in the form of play and they test one’s
strength, flexibility, balance, agility, endurance and coordination.
4. Tumbling – this is the most important phase of the gymnastics
program, because this is where the ability of the performer is tested as
he rolls to and fro; twists, turns and springs about on the mat, floor,
and in the air.
5. Apparatus Exercise (heavy) – this includes exercise done on the
balance beam, vaulting horse, parallel bars, uneven bars, rings, and the
trampoline.
6. Pyramid Building – this phase of the program makes a pictures
(mural) out of the body static positions. The positions should be
properly arranged and selected so that they form the shape of a
pyramid.
 TERMINOLOGIES
• Agility – the ability to rapidly change the direction while maintaining
the balance.
• Axial movement – movements done by a part of a or parts of the
body in place, such as bend, lift, stretch, twist, circle, and the like.
• Body composition – the amount of lean versus fat tissues in the body.
• Cardio respiratory endurance – the body’s ability to deliver oxygen
to all of its vital organs, the most essential components of heart, blood
vessels, and lungs to deliver nutrients and oxygen to tissues and
remove waste.
• Cartwheel – the move where a gymnast turns sideways from a
standing position, to handstand, and then back to a standing position.
• Combative Stunts – stunts performed by two or more participants in
a competition to show strength, balance, agility, and endurance.
 TERMINOLOGIES
• Composition – the way the movements in a routine are put together.
• Conditioning – exercises and activities that are used to increase
strength and performance.
• Coordination – the ability to integrate the body parts to produce a
smooth fluid motion.
• Dismount – stunts used to get off the apparatus.
• Dual stunts – stunts performed by two persons.
• Execution – the way a gymnast performs the movements in the routine.
• Exercise – a physical activity that is planned, structured, repetitive, and
purposeful for the improvement or maintenance of one or more
components of physical fitness.
• Fitness – implies soundness of such body organs as the heart and lungs,
human mechanism that perform efficiently under exercise or work
conditions, and a reasonable measure of skill in the performance of
physical activities.
 TERMINOLOGIES
• Flexibility – the full range of movement of a joint is important to prevent
the possible injury to ligaments and tendons.
• Group Stunts – stunts performed by three or more participants.
• Gymnastics – a system of bodily exercises based on scientific principle.
• Health-related Fitness – aspects of physiological functioning are believed
to offer some protection against degenertive-type of diseases such as
coronary heart disease, obesity, and various musco-skeletal disorders.
• Individual stunts – stunts performed by one person.
• Reaction Time – represents the time that it takes to respond physically to a
given stimulus.
• Regular Exercise – exercise that helps fight stress and improves quality of
sleep by night and exercises one’s energy level by day.
 TERMINOLOGIES

• Routine – a planned series of movements performed by the gymnast as a

continuous flowing exercise.
• Sequence - a group of movements as part of a gymnastic routine.
• Speed – the velocity or the ability to perform a movement in the shortest
length of time.
• Spotter - someone who stands ready to assist a gymnast if he or she needs
help.
• Spotting – assisting a gymnast during performance.
• Stunts – activities in the form of play that tests oneself on the components of
physical fitness.
• Tuck – a position in which the knees are bent, legs ae held tightly to the chest,
and the body is curled up like a ball.
• Tumbling – the execution of acrobatic movement such as rolls, stunts,
handspring on the floor or on the ground.
• Warm-up – conditioning exercises that include stretching and exercises of
moderate intensity that cause sweating and increase in muscle temperature.
 BODY MOVEMENTS

There are two types of body movements;

AXIAL MOVEMENTS – are movements done by a part or several
parts of the body in stationary place.
a. Bend or Flex – to move the body or part of the body around a
wide axis.
b. Lift; Rise – to elevate a part of the body or the whole body to a
desired level.
c. Stretch, extend, and straighten – to lengthen a part of the
body.
d. Twist – to move a body around a long axis.
e. Circle – to move a body around a point.
f. Swing – to move continuously from one point to another.
g. Turn, Rotate – to change direction to move around an axis.
 BODY MOVEMENTS

LOCOMOTOR MOVEMENTS – are movements that bring the

performer from one place to another.
a. Walk – is a series of steps in all directions.
b. Run – is a walk with longer strides and there is a push-off by
the foot suspend the body momentarily in air.
c. Hop – is spring on one foot and land on the same foot.
d. Skip – is a step and hop with the same foot in one count.
e. Leap – is to spring on one foot and land on the other foot.
f. Jump – is to spring on both feet and land on one or both feet.
g. Gallop – is a combined step and a cut.
h. Slide – is to glide the foot right and left along a smooth
surface.
 DIRECTION OF MOVEMENTS

There are different movements done in several directions:

1. Forward
2. Sideward
3. Upward
4. Downward
5. Diagonal or oblique
6. Clockwise
7. Counter clockwise
8. Backward