BODY MOVEMENTS

Two Types of Body Movements

 Axial Movements

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

 Bend or Flex – to move the body or part of the body around a wide axis

 Lift, raise – to elevate a part of the body or the whole body to a desired level

 Stretch, extend, straighten – to lengthen a part of the body

 Twist – to move a body around a long axis

 Circle – to move a body around a point

 swing – to move continuously from one point to the other

 turn, rotate – to change direction to move around an axis

 Locomotor movements

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

The Locomotor Movements

- the preparatory movements to locomotor movements

 point – to touch the floor with toes, the knees well extended

 step – to transfer weight from one foot to the other

 place – to touch the floor with the whole of the foot with slight body weight on it.

 Spring – to push off the leg or legs in the air. It is combination of bend on the knees and
leg stretch

Types of Locomotor Movements

 Walk – a series of steps in all directions

 Run – is a walk with longer strides and there is push-off by the foot to suspend the body
momentarily in air
  Hop – is a spring on one foot and land on the same foot

 Skip – step and hop with the same foot in one count

 Leap – is to spring on one foot and land on the other foot

 Jump – is to spring on both feet and land on one or both feet

DIRECTIONS OF MOVEMENT
There are different movements done in several directions:

1. Forward

2. Sideward

3. Upward

4. Downward

5. Diagonal or oblique

6. Clockwise

7. Counterclockwise

8. Backward

4 TYPES OF GYMNASTICS
1. Artistic Gymnastics

2. Rhythmic gymnastics

3. Trampoline

4. Aerobics gymnastics

ARTISTIC GYMNASTIC

- Artistic gymnastics usually divided into Men’s and Women’s Gymnastics, typically
men compete six events: Floor Exercise, Pommel Horse, Still Rings, Vault, Parallel
 Bars, and High Bar while women compete on four: Vault, Uneven Bars, Balance
Beam, and Floor Exercise.

 Vault – in the vaulting events gymnasts sprint down a 25 meter (82ft) runway, jump onto
or perform a round off entry onto a springboard (run/take-off segment), land
momentarily, inverted on the hands on the vaulting horse or vaulting table (pre flight
segment), then sprint off this platform to a wood footed landing (post flight segment)

 Uneven Bars – also known as asymmetric bars, the gymnast performs a routine on two
horizontal bars set at different heights. The gymnasts perform swinging, circling,
transitional, and releases moves that may pass through the handstand.

 Balance Beam – the gymnast performs a choreographed routine up to 90 seconds in

length consisting of leaps, acrobatic skills, and somersaults, turns, and dance elements on
a padded beam. The beam is 125 centimeters (4 ft 1 inch) from the ground, 500
centimeters (16 ft 5 inch) long, and 1 centimeter (3,9 inch) wide.

 Floor exercise - was executed on the bare floor or mats such as wrestling mats. Today,
the floor event occurs on a carpeted 12m x 12m square. Gymnasts perform a
choreographed routine up to 90 seconds in the event. Each level of gymnastics requires
the athlete to perform different number of tumbling passes.

 Landing – in an aerial routine, or any form of tumbling, landing is the final phase,
following take-off and flight. This is a critical skill in terms of execution in competition
scores, general performance, and injury occurrence.

 Pommel Horse – a typical horse exercise involves both single leg and double leg work.
Single leg skills are generally found in the form of scissors, an element often done on the
pommels. Double leg work however, is the main staple of this event.

 Still Rings – the rings are suspended on wire cable from a point 5.75 meters from the
floor, and adjusted in height so the gymnast has room to hang freely and swing. At least
one static strength move is required, but some gymnasts may include two or three.

 Parallel Bars – men perform on two bars slightly further than a shoulder’s width apart
and usually 1.75m high while exercising a series of swings, balances, and releases that
require great strength and coordination.

 High Bar – a 2.26 cm thick or fiberglass bar raised 2.5 above the landing areas is all the
gymnast has to hold onto as he performs giant swings or giants (revolution around the bar
in the hand stand position, release skills, twists, and changes direction. Leather grips are
usually used to help maintain a grip on the bar.

Note: as with the women, male gymnasts are also judged on all of their events, for their
execution, degree of difficulty, and overall presentations skills.
RHYTHMIC GYMNASTICS

- Only women compete in rhythmic gymnastics although there is a new version of this
discipline for men being pioneered in. this is a sport that combines elements of ballet,
gymnastics, dance, and apparatus manipulation. The sport involves the performance
of five separate routines with the use of five apparatus – ball, ribbon, hoop, clubs,
rope – on a floor area, with a much greater emphasis on the aesthetic rather than the
acrobatic.

 Ball – it is made of either rubber or synthetic materials (pliable plastic) provided it

possesses the same elasticity as rubber. It is from 18-20 cm in diameter and must have a
minimum weight of 400g. the ball can be in any color. Fundamental elements of a ball
routine include throwing, bouncing, or rolling.

 Hoop – a hoop is an apparatus in rhythmic gymnastic and may be made of plastic or

wood, provided that it retains its shape during the routine. The interior diameter is from
51 to 90cm and the hoop my be of natural color or partially of fully covered by one
several colors, and it may be covered with adhesive tape either of the same or different as
the hoop. Fundamental requirements of a hoop or body and rolling as well as wings,
circles, throws, and passes through and over the hoop.

 ribbon – it is made of satin or another similar material cloth of any color. It may be
multicolored and have designs on it. The ribbon itself must be at least 35g (1oz), 4-6 cm
in width and for a senior category a minimum length of 6m and 5m for juniors.
Compulsory elements for the ribbon include flicks, circles, snakes, and spiral.

 Clubs – multi-piece clubs are the most popular clubs. The club is built along an internal
rod, providing a base on which a handle is made of polyolefin plastic is wrapped,
providing an airspace between it and the internal rod. Multi-piece clubs are made in both
a thin European style and larger bodies of American style in various lengths, generally
ranging from 19 to 20 inches. Clubs are thrown from alternate hands, each passes
underneath the other clubs and is caught in the opposite hand to the one from which it
was thrown.

 Rope – it may be made of hemp or synthetic material which retains the qualities of
lightness and suppleness. Its length is in proportion to the size of the gymnast. The rope
should, when held down by the feet, reach both of the gymnast’s armpits. One or two
knots at each end are for keeping hold of the rope while doing the routine. The
fundamental requirements of a rope routine include leaps and skipping other elements
include swings, throws, circles, rotations and figure of eight.

Basic Position Where Most Exercises Begin

A. Standing Positions

1. Feet Together or Feet Parallel

The feet are about one (1) inch apart, toes pointing forward. Arms at the sides.

2. Stride Position

The feet are apart about 12 inches wide. The stride may be made wider than 12 inches. The
weight of the body is on both feet and the trunks is at the center. Arms at sides.

3. Lunge Position

Bend one knee, the other leg straight. Weight on both feet. Hands on hips.

4. Half-Knee Bend

Feet together, bend knees to about 45 degrees 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 of 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, trunks 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 in the floor. Elbow and body 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. Stride Sitting Position

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

6. Side 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 degree angle, 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 POSITION

lower part of both legs folded towards the body, crossing each other at the ankle or calf, with
both ankles on the floor, sometimes with the feet tucked under the knees or thighs.

10. FROG/TAILOR SITTING POSITION

- Sit on the floor with your knees bent and feet together.

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 of Left

Kneeling on right, left in half-kneeling position in front. Hands on hips.

4. Kneeling Position One Leg Extended Sideward Position

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 us well extended, arms overhead, 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. Side Lying Position

With the body well extended, the side of the body is in contact with the floor, one hand on the
floor overhead and the 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
overhead.

5. Tuck Lying Position

Lying on the back, pull the knees close to the forehead, hold shin of legs.

E. Arms Support Positions

1. Supine or Back Arm Support

From a long lying position, lift the body with 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 Positions

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 Position

From a hook sitting lift the trunk; legs and arms in right angle with the trunk.
G. Hand Position

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 Shoulders

Bends 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.

(Di ko to sure, 5 daw kasi sabi mam kaso nung nisearch ko dami lumabas malay ko kung alin
ditto hahaha)

4. arms oblique

Arms stretched sideways and diagonally upwards. Palms facing upwards

5. arms reverse oblique

Arms stretched sideways and diagonally downwards. Palms facing downwards

6.arms forward oblique

Arms forward and diagonally downwards. Palms facing downwards

6.arms backward oblique

Arms backward and diagonally backwards. Palms facing upwards.

Parts of the Body to Condition

Arms and Shoulders Girdle

1. Arms Stretch

Hold hands at the back with the elbows close together, fingers interlaced, palms facing out. Hold
this position for 4 counts or more. This can be done in standing stride position or long sitting
position.

2. Arm Circling

Standing or cross sitting position, raise arms sideward. Circle the arms without bending the
elbow. Start from a small circle and gradually increase the circumference. Reverse the circling.

3. Arm Push-Up

From a dog stand position, bend arms so that the chin touches the floor, the elbow is off the floor
and the fingers pointing forward.

4. Arms Swing

From a dog stand position, swing right arms sideward backward with slight body twist to the
right, left hand stays on the floor. Do this 8 counts. Do this with the left hand. Repeat as desired.

5. Knee Push-Up

Prone lying position with knees bend, place hands in push-up position. Push the body up to
straight arm support then slowly return to starting positin.

6. Arm Push-Up

From a prone lying position, arms in push-up position, push the body up to front arm support, the
body straight. Slowly go down to starting position.

Hips, Legs, and Feet

7. Knee Bends

Starting position; feet together, hands on waist.

a. Half-Knee Bend Feet flat on the floor. Hold 8 counts

b. Slowly go down to full knees bend and with weight on the balls of the feet---8 counts;
slowly come up to standing position---8 counts.

8. Leg Raising
Feet together, arms sideward, raise right leg forward, return to position, do this 4 times. Raise
legs sideward, do this 4 times; raise legs backward, do this 4 times. Repeat the whole movement
with the left leg. Do the whole exercise right and left alternately.

9. Standing Body Bend Backward

Standing slightly stride, bend trunk backward from the waist, hands on hips.

10. Frog Sot or Tailor Sit

Place hands on knees and push knees downward ct. and; the return to position, ct. I.

11. Kneeling Arch Back

Kneeling position, arms forward, bend trunk to arch back, right and overhead, left hand in front.

12. Long Sitting Rest Position

From a long sitting rest position; flex right knee so that the toes are pointed close to the other left
knees; stretch to leg raise in front; return to first right and left alternately as desired.

13. Long Sitting Rest Position with Straight Leg Raise

Action: Bend both knees stretch both legs up and lower both slowly to starting position.

14. Long Sitting Position with both Legs Raising

From a long sitting, hold ankles, bend both knees, stretch both leg upward, hold and return to
position. Repeat as desired.

15. Supine Lying Position with Leg Raise

From a supine lying position, raise right leg in rear, return to position. Do the same with the left
leg. Repeat alternating right and left leg as desired.

16. Side Lying with Leg Raise Sideward

Raise top leg upward, return to starting position. Do this as desired.

17. Stride Sitting and Body Bend

From a stride position; arms upward, bend trunk to the right leg. Return to position. Do the same
action to the left leg. Return to position. Raise arms upward bend forward to center of the legs,
arms touching the feet. Return to position. Repeat as desired.

18. Hurdle Sit, Leg stretch, and Trunk Bend

From a hurdle sit position, are overhead, bend trunk to the stretch leg. Hold this position for 4-
8cts. Return to position and repeat as desired. Change position and repeat as the whole action.

19. Kneeling Position with One Leg Extended Forward

From kneeling position, arms overhead; bend trunk to the stretch leg; press body close to the
extended leg. Hold for 4-8cts. Repeat as desired. Change position with the left leg extended
forward.

20. Kneeling Position with One Leg Extended Sideward

Body bend sideward. Hold this position for 4-8cts. Repeat as desired. Change position and dothe
same action.

Trunk and Abdominal Region

21. Lateral Bends

Stride standing position, raise arm upward, left hand on hips. Bend trunk sideward left pressing
the trunk slowly downward. Return to position and change position of the hands. Repeat the
bend to the right.

22. Bend Trunk Backward

From a stride standing position, hands at the back of the thigh (thumb pointing in and fingers
pointing outward); bend trunk backward. Stay in this position for 4 cts or more. Return to
position.

23. Dog Stand Position with Leg Raise in Rear

From a dog stand position extend the right leg in rear toes touching the floor; raise the extended
leg upward in rear. Head is held up and the supporting arms straight. Trunk bend from the waist
as the leg is raised in rear. Return to starting position and repeat this action as desired, right and
left alternately.

24. Abdominal Curl

From a supine lying position, hands in front of thigh; lift head forward, then the chest. Hold this
position for 4 cts. Return to position and relax. Repeat as desired.

25. Supine Lying with Leg Bend and Stretch

From a supine lying position bend knees close to body; stretch the legs upward. Slowly lower the
legs to starting position.

26. Hook Lying Position with Hip Push-Up

From a hook lying position, push the hip upward to full extension of the body. stay in that
position for 4-8cts. Return to starting position. Repeat as desired.

27. Prone Lying Position, Leg Raising at the Back.

Starting Position: Prone lying, arms stretch forward. Raise legs backward alternately right and
left. (Movement from the hip joint legs straight). Do this movement several times as desired.

28 Prone Lying Position, both Legs Raise

Raise both legs in rear; tummy and the s chest in contact with the floor. Hold this position for 4
counts. Return to starting position and repeat as desired.

29. Prone Lying; Arm Push-Up; Arch Back

Starting Position: Place hands close to chest at the sides. Push arms to stretch full extension,
trunk to arch back. The hips and legs remain on the floor. Do this movement slowly (4-8cts).
Return to original position. Repeat as desired.

30. Prone Lying Position; Lift Head and Chest

Starting Position: Prone lying position, and on neck; lift head and chest; hips and legs remain on
the floor. Hold this position for 4-8 cts. Return to standing position and repeat as desired.

31. Do no. 29 and bend the knees t touch the head with the toes. Hold for 4-8 cts, Return to
starting position and relax. Repeat the action as desired.

32. Prone Lying with Ankle Hold

Starting Position: Hold both ankles with both hands and pull the legs off the floor at the same
time, lift the chest to form an arch. Hold several seconds. Return to starting position. Repeat the
action as desired.

33. Shoulder Stand

Raise both legs to full extension, hips, elbow resting. Place the hands under the hips, elbow
resting on the floor. Hold this position.

34. Shoulder Stand with Knee Bend

From a shoulder stand position, bend right knee to touch the forehead. Repeat with the L knee.
Do this action alternate right and left. Movement must be slow.

35. Shoulder Stand with Legs Overhead

Starting Position: Supine lying; arms overhead

Action: Raise both legs to shoulder stand. Slowly lower the legs overhead so that the toes touch
the floor. Stay in this position for several seconds. Return to starting position and relax. Repeat
this action as desired.