Gymnastics

Gymnastics is an activity and a sport involving performance of exercises

requiring physical strength, flexibility, agility, coordination, balance and grace. Artistic

gymnastics is the best known of the gymnastics sports governed by the Fédération

Internationale de Gymnastique (FIG). Artistic Gymnastics, typically involves the

women's events of uneven parallel bars, balance beam, floor exercise, and vault. Men's

events include floor exercise, pommel horse, still rings, vault, parallel bars, and high bar.

Gymnastics evolved from exercises used by the ancient Greeks, that included skills for

mounting and dismounting a horse, and from circus performance skills.

It is a sport involving performance of exercise requiring physical strength,

flexibility, agility, coordination, balance and grace.

The word derives from the Greek word (gymnastike), (gymnastikos), "fond of

athletic exercises", from (gymnasia), "exercise" and that from (gymnos), "naked",

because athletes exercised and competed without clothing.

The Phases of Gymnastic Program

The Germans were the greatest contributors to our present gymnastic program.

The following people were instrumental in the development of gymnastics.

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.

2. Rhythmic Gymnastic

Routines or exercise accompanied with music are called rhythmic gymnastic.

They are so called because they are performed in a rhythmical manner and the

movements are flowing. This phase includes the free hand exercises, and with the use of

light apparatus such as wands, rings, hopes, ribbons, rope. Etc. gymnastics skills, dance

skills, locomotors skills, stunts and tumbling skills are combined to form a routine on the

floor. This is where the performer can create and develop her own routine according to

their abilities.

3. Stunts

Are the activities in the form of play and test one’s streght, flexibility, balance,

agility, endurance, and coordination. This phase is especially suited to the lower grades.

4. Tumbling

This is the most important phases of the gymnastic 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 exercises done on the balance beam, vaulting horse. Parallel bars.

Uneven bars, rings and the trampolines.

6. Pyramid building

This phage of the program makes a picture (mural) out of body static positions.

Positions should be properly arranged and selected so that they formed the shape of the

pyramid.

Terms in gymnastic

Term Illustration Comments

ArabesqueSimilar to a scale, except with the chest

up

BridgeHolding the body in an arched-back

position

HandstandStanding on hands; entire body should

be in a straight line, from hands to toes

Hollow

Body

Position

Rounded back, shoulders at ears, tight

hips

Lounge Front leg bent, back leg straight

PikeLegs together, straight in front, body

bent forward

PirouetteA turn on a vertical axis, either on your

feet or in a handstand.

Pivot Turn

While standing in a stretched, relevé

position, with one foot in front of the

other, keeping both feet in place, turn

your entire body pivoting on your toes

PosséStanding on one foot, the other leg is

bent, toes on the knee

Relevé Standing on high toe

Scale

Balancing on one foot with the other

leg high in the air; chest is down; can

be done in a variety of positions

SplitPosition in which the legs are at 180

degrees

Straddle Both legs out to the side

StretchExtending the body as long as possible;

straight legs, straight arms

Tuck Legs bent, and bent at the hips; ideally

bringing your chin to your chest and

legs to your chest

Bars

Term Illustration Comments

Cast

Starting from a front support, bend at the hips to

generate energy to push your body above the

bar, and return to front support

Body movements

2 Types of Body Movement

Axial movement

Are movements done by a part or several part of the body in stationary place.

Locomotors movement

Are movements that bring the performer from one place to another.

1. The axial movement

a. Bend of flex - to move the body or part of the body around a wide axis

b. Lift, raise - 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 along the axis.

e. Circle - to move a body around the point.

f. Swing - to move continuously from one point to another.

g. Turn, Rotate - to change direction to move around an axis.

2. The Locomotor movements

The preparatory movement to locomotor movement

a. Point - to touch the floor with the toes, the knees well extended.

b. Step - to transfer weight from one foot to another.

c. Place - to touch the floor with the whole of the foot with slight body weight on it.

d. Spring - to push of the leg or legs on the air. It is combination of a bend on the

knees and leg stretch.

Basic position where more exercises begin

A. Standing Positions

1. Feet together or feet

parallel

The feet are feet together 910 each apart, toes pointing

forward. Arms at the side.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be

wider than 12 inches. The weight of the body is on both

feet the trunk is at the center. Arms at side.

3. lungs Position

Bend one knee, the other leg is straight. Weight on both

feet. Hands on hips.

4. Half Knee Bend

Feet together, bend knees to about 45° angle; feet flat on

floor, body erect; hands on hips.

5. Full knees Bend or squat

position

The knees are fully bent; sit on the heels on the feet. The

weight of the body is on the balls of the feet.

B. Sitting Positions

1. Long Sitting Position

Sitting with legs extended forward, toes pointed; trunk

erect and hands on hips.

2. Hook sitting position

Sit on buttocks, bend knees close to the body. Trunk erect,

hands on shin of the legs.

3. Long Sitting rest position

Legs and toes are extended forward; hands at the rear on

the floor. Elbow and boy straight.

4. Tuck sitting position

Sit on buttocks, bend knees close to body; round back so

that the forehead and the knees are in contact; hold shin of

legs.

5. Side sitting position

Sitting on buttocks, spread legs apart, trunk erect, hands on

thighs

6. Stride sitting position

Sitting on buttocks, bend right or left leg in front; other leg

extended sideward, hands on knees.

7. Hurdle sitting position

Sitting on buttocks, bend right leg at the back about 90 °

angles, the other leg extended diagonally forward.

8. Heels Sit

From kneeling position, sit on the heels of the feet, toes

pointed. Hands on hips.

9. Cross Sitting

10. Frog sitting or Tailor sitting

C. kneeling Positions

1. Kneeling Position

Kneel on both knees, knees close together, body erect,

hands on hips.

2. Stride Kneeling Position

Kneeling on both knees, with knees apart.

3. Half Kneeling Position

Right or Left

Kneeling on right, left in half kneeling position in front.

Hands on hips.

4. Kneeling position one leg

Extended sideward kneeling on one leg the other extended

sideward, forward or backward.

D. lying position

1. Back or Supine Lying

Position

Lying on the back, the body is well extended, arms over

head, toes pointed

2. Front or prone lying

position

Body is well extended and in front of the body in contact

with the floor. Toes pointed arms forward.

3. Sideline Position

With the body well extended, the side of the body is in

contact with the floor, one hand on the floor over head and

other hand bent close to chest palms on floor. Toes pointed.

4. Hook Lying Position

In a back lying position, bend knees, with the feet close to

buttocks, feet flat on the floor. Arms over head.

5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead,

hold shin of legs.

E. arms support position

1. Supine or Back Lying

Position

From a long lying position, lift the body with the straight

arms 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 arms

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 – Base Position

1. Dog Stand Position

From a kneeling position, place the hands on the floor,

elbows straight, toes pointed; the knees and hands are the

base of support.

2. Bridge Stand Positions

From a hook sitting lift the trunk; legs and arms in right

angle with the trunk.

G. Hand Positions

1. Hands on Waist

Place hands 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.

3. Hands on Shoulder

Bend arms from the elbow, finger tips touching the

shoulders, elbow in line with the shoulders, rib cage lifted.

4. Hands on Neck

Bend arms from the elbows, place hands behind the neck,

finger tips meeting each other, elbows in line with the

shoulders.

5. Hands on Hips

Place hands on hips, thumbs pointing back and fingers

pointing front.

H. Arm Position

1. Arms Forward

Raise arms forward with palms facing each other. Hands in

line with the shoulders, elbows slightly extended.

2. Arms Sideward

Raise arms sideward, palms facing down, finger tips in line

with the shoulder.

3. Arms Upward

Raise arms upward, palms facing each other, elbows

touching the ears, the whole arm in line with the body.

4. Arms Oblique Position

5. Arms in T – Position

Popular and Successful Gymnasts

Nadia Comaneci

Nadia Comaneci was the first gymnast to score a perfect 10.0 in the Olympics.

She did it at the 1976 Games, and then went on to score six more 10.0s and win three

gold medals. Comaneci was also the first Romanian gymnast to win the all-around title at

the Olympics, and is the youngest ever all-around champion. In 1979 Comaneci became

the first gymnast to win three all-around titles at the European Championships. At the

1980 Moscow Olympics, Comaneci won her second Olympic gold medal on beam, and

took home another gold on floor and a silver medal in the all-around.

Shawn Johnson

Shawn Johnson had one of the best rookie seasons ever recorded in 2007. In her

first year as a senior competitor, she won the all-around at the American Cup, Pan-

American Games, US National Championships and World Championships. Johnson did

some of the toughest skills being performed in gymnastics. She has competed a 2.5-

twisting Yurchenko, a standing full (back flip with a full twist) on beam, a tucked double-

double (two flips with two twists) on floor, and a double-twisting double layout off of

bars.

Nastia Liukin

Liukin’s father Valeri was on the Soviet team that won gold in 1988. He also won

a gold on the high bar and silvers in the all-around and parallel bars. Liukin’s mother

Anna was the 1987 world champion in clubs in rhythmic gymnastics. Valeri coaches

Nastia at the gym they own called WOGA, in Plano, Texas. Liukin is well known for her

balletic style and gorgeous long lines, but she does plenty of difficult tricks as well.

Liukin performs an Ono-half on uneven bars, a double front on floor, and a front aerial to

Arabesque on beam. She’s also attempted a quadruple twist on floor.

Shannon Miller

Shannon Miller dominated the early to mid '90s, winning seven Olympic medals

and nine World Championship medals, including two consecutive World all-around titles.

Miller's first World Championships appearance was in 1991, at age 14. She excelled,

helping the young American team (Kim Zmeskal, Kerri Strug, Betty Okino, Michelle

Campi, and Hilary Grivich) to a team silver – the highest US finish in history at that time.

Dominique Dawes

Dominique Dawes won all four events and the all-around at the 1994 US

Nationals. A three-time Olympian, Dawes represented the US in the 1992, 1996, and

2000 Games and won three Olympic medals. Dawes first competed at the US Nationals

as a junior elite in 1988. She placed an unremarkable 17th all-around, but improved to

3rd all-around in the junior division one year later.

Paul Hamm

Paul Hamm was the first US male gymnast to win a world all-around title (2003),

and also the first to win an Olympic all-around title (2004). He retired in 2004, but

returned to competition in 2007 with his eye on becoming Olympic All-Around

Champion in Beijing. In 2008, he captured both the Pacific Rim Championships and

American Cup all-around titles, but was unable to compete in Beijing due to injury. He

has retired from gymnastics, at least for now. Hamm has performed a layout double-

double on floor (two flips with two twists), three reverse hecht release moves in

combination on high bar, and a Tsukahara vault with 2.5 twists.

Chellsie Memmel

Chellsie Memmel became a two-time world champion in 2003, at age 15. A freak

foot injury kept her off the 2004 Olympic team, but a year later, Memmel won one of the

most coveted medals in gymnastics: the world all-around title. In 2006, she tore her

shoulder competing at the World Championships, but came back to earn a berth on the

2008 Olympic team.