Republic of the Philippines

APAYAO STATE COLLEGE

San Isidro Sur, Luna, Apayao

Module
in
INDIVIDUAL AND DUAL SPORTS
(P.E. 13)

Prepared by:

DOMINIC JULIUS GANGANO

JAYLORD Q. GUILLERMO

“Raising ASC’s bar of performance from 2018 and beyond…”

 Republic of the Philippines
APAYAO STATE COLLEGE
San Isidro Sur, Luna, Apayao

Unit Week
9 10

UNIT 9
LEARNING TO KNOW ATHLETICS

LESSON OBJECTIVES

1. Describe the nature and characteristics of athletics;

2. Trace the history and origin of athletics; and
3. Arrange in a correct chronological order the history of athletics.

Unit Week
9.1 10

INTRODUCTION
Athletics events that transpire in the track and field can help you enjoy the severe benefits of
developing your strength and endurance while achieving individual excellence.

Athletics, commonly known as Track and Field, is a collection of sports events that involves
running, throwing and jumping. The name “athletics” is derived from the Greek word “athlos”
meaning “contest”.

This lesson will serve as an introduction to the basics of track and field. Running, jumping and
throwing are not only identified as the foundation of natural human locomotion (act of moving from
one place to another) but also of the prestigious Olympic Games, primarily owing to the fact that
practically all athletics events require their involvement.

“Raising ASC’s bar of performance from 2018 and beyond…”

Apayao State College_________________________________________________________________
Unit Week
9.2 10

HISTORY OF ATHLETICS
The ancient Olympic Games was considered as the earliest documented athletics event and held
every four years at Olympia, Greece; in honor of Zeus, the supreme deity in Greek religion. The
first game recorded in 776 BCE is the stadion footrace as the first and sole event in the Ancient
Olympic Games; and Koroibos, a cook from the city of Elis, is the first Olympic winner in history.

Running competition (stadion) was included along with four other main events, namely, discus
throw, javelin throw, long jump, and wrestling, to create the ancient Olympic pentathlon.

Athletics events were also held in the other primary sports festivals that compose the Pan-hellenic
Games and later became known to Rome in 200 BCE.

The Celtics served as pioneers in the stone put and weight throw competitions during the Middle
Ages, which we now refer to as shot put and hammer throw events, while the Northern Europeans
popularized the pole vault in the eighteenth century.

Modern athletics competitions transpired for the first time in the nineteenth century, typically
organized by academic institutions, military organizations and sports clubs as tournaments between
rival institutions. It was in these competitions that hurdling was first introduced. Also happening
during this century was the inauguration of the first national associations such as the Amateur
Athletic Association (AAA) of England and the New York Athletic Club, which organized the
annual AAA Championships and the USA Outdoor Track and Field Championships, respectively.

The International Amateur Athletic Federation (IAAF) was established as the highest international
governing body for athletics in 1912, with amateurism as one of its founding principles. The 1919
South American Championships became the earliest continental track-and-field competition,
followed by the 1934 European Athletic Championships. History was forever changed when
women competed for the first time in the 1928 Summer Olympic. Moreover, major athletics events
for disabled athletes were first introduced in the 1960 Summer Paralympics.

Athletics gained increased exposure through television starting from the 1960s. Over half a century
later, the amateurism of the sport evolved to professionalism in the late 1970s. The IAAF World
Championships in Athletics became a professional competition for athletes and started to give prize
money for champions in 1997. In 2010, it was replaced by the flourishing IAAF Diamond League,
the first ever international annual series of track and field meetings composed of events in Asia,
Europe, North America, and the Middle East.

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ACTIVITY

IDENTIFICATION. Identify what is being asked from the following items.

(1 point per item)
1. The word “athletics” is derived from the Greek word “athlos”, which means? ______
2. What is the highest governing body of athletics? __________________________
3. Who is the first winner of the Ancient Olympic Games? _______________________
4. What is the first and sole event of the Ancient Olympic Games? __________________
5. On this year, women were allowed to compete for the first time in Olympic Games.______
6. When was the Ancient Olympic Games started? _______________
7. Olympic Games are held every after________ years.
8. Who is the supreme deity of Greeks that is honored during the celebration of Ancient
Olympic Games? ____________
9. How many sporting events are played in an Olympic pentathlon? _____________
10. Who are the pioneers of the stone put and weight throw competitions? ____________

P.E. 13 (Individual and Dual Sports) 4|Page

Apayao State College_________________________________________________________________
Unit Week
10 11

UNIT 10
EQUIPMENT IN ATHLETICS

LESSON OBJECTIVE
1. Identify and familiarize the equipment in running events, jumping events
and throwing events.

Unit Week
10.1 11

EQUIPMENT IN RUNNING EVENTS

1. STARTING BLOCKS
Starting blocks are devices used in the track events by sprint athletes to brace their feet against
at the start of a race so they do not slip as they stride forwards at the sound of the starter's pistol.
The blocks also enable the sprinters to adopt a more efficient starting posture and isometrically
preload their muscles in an enhanced manner. This allows them to start more powerfully and
increases their overall sprint speed capability.

A pressure sensor will detect an early start and the loudspeakers

provide the runners with the sound from the starter all at the same
time. Modern blocks used for world records now must have
sensors that detect the pressure from the athlete and can be used
to time their reaction to the starting gun. Athletes who react faster
than 1/10th of a second can be charged with a false start and the
race recalled. Many also carry electronic speakers so the sound
of the gun arrives at the ears of the athletes at exactly the same
time. Some races for hearing-impaired athletes have also used
(Pressure-sensitive starting
starting light systems.
blocks with loudspeakers.)

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2. STARTING PISTOL OR GUN
Starting pistol or starter Gun is a blank handgun that is fired to
start track and field races, as well as competitive swimming races at
some meets. Starter guns "cannot fire real ammunition" without
first being extensively modified: Blank shells or caps are used to
prevent expelling projectiles, and only a small amount of smoke can
be seen when shot.

3. RELAY BATON
The relay baton is a smooth, hollow, one-piece tube made of wood,
metal or another rigid material. It measures between 28 and 30
centimeters long and between 12 and 13 centimeters in
circumference. The baton must weigh at least 50 grams. The baton
can only be passed within the exchange zone, which is 20 meters
long. Exchanges made outside the zone-based on the position of the
baton, may result in disqualification. Passers must remain in their
lanes after the pass to avoid blocking other runners. The baton must
be carried by hand. If it is dropped, the runner can leave the lane to
retrieve the baton as long as the recovery doesn’t lessen his or her
total running distance. Runners may not wear gloves or place
substances on their hands to obtain a better grip on the baton.

4. TRACK CURBING
Exceptionally durable rubber curbing designed specifically for race tracks.

5. TRACK EQUIPMENT STORAGE

Easy storage and transport of throwing equipment has
never been easier… choose from a range of aluminum
discus and shot put carts, hammer racks, javelin racks,
vaulting pole racks and javelin stands to keep
implements protected and handy.

P.E. 13 (Individual and Dual Sports) 6|Page

Apayao State College_________________________________________________________________
6. TRACK & FIELD: TIMING SYSTEM

Ultra-precise stopwatches for advanced time keeping at track meets, as well as high-tech finish
line timing systems. You’ll also find tabletop clock timers, pedometers, lap memory and timers.

7. OTHER TRACK AND FIELD ESSENTIALS

These facilities will need the accessories for track meet management. It carries a huge selection
of essentials that will equip coaches and officials, and get athletes across the finish line. The
starter platforms, photographers stand and judge’s stands give optimum visibility, portability
and longevity with aluminum construction. Make officiating easy with starter pistols,
stopwatches, measuring tapes and wheels, location indicators, wind gauge indicators, cone
markers and more. Help spectators follow the action with performance indicators, timers and
scoreboards.

P.E. 13 (Individual and Dual Sports) 7|Page

Apayao State College_________________________________________________________________
UUnit Week
10.2 11

EQUIPMENT IN JUMPING EVENTS

Long Jump and High Jump

1. RUNWAY
The runway is 40m minimum long, 1.22m ± 0.01m wide and
is measured from the beginning of the runway to the take-off
line. It is marked by white lines 0.05m wide or broken lines
0.05m wide, 0.10m long and 0.50m apart. The runway is
usually covered with the same surface as the track.

2. LANDING AREA
The landing area is 7-9m long depending on the distance
between its nearest end and the take-off line. It is 2.75m
wide. Generally, a landing area 8m long placed 2m from the
take-off line is recommended. The landing area is placed so
that the middle of the runway coincides with the middle of
the landing area. If two landing areas are situated parallel
side by side or staggered, the distance between them is at
least 0.30m.

The landing area has a border not less than 0.05m wide and 0.30m high, rounded off towards
the inside (eg wooden plank or concrete border with soft covering) and level with the ground.
The landing area has a water permeable substructure or a suitable drainage system (draining
well or canal connection) and filled with sand to a depth of not less than 0.30m at the edges and
slightly deeper at the center. The top edge of the border of the landing area, generally also
dictates the level of the sand, which must be level with the take-off board. For international
competition, it is recommended that the take-off board is not less than 13m for men and 11m
for women from the nearer end of the landing area.

3. HURDLES
Hurdles used in Olympic competition consist of two feet and two uprights supporting a
rectangular frame, usually made of metal. Attached to the top of the frame is a top bar, made of
wood or some other suitable material. The width of the hurdle is between 46.5 and 47.25 inches,
and the hurdle must not weigh less than 22 lbs. Counterweights are attached to the base of the
hurdle and are adjustable so that at each height, a force of at least 7.9 lbs. and not more than 8.8
lbs. is required to overturn it. "Hurdle" refers primarily to fences used as jumping obstacles
for steeplechasing with horses or human track and field competition.

P.E. 13 (Individual and Dual Sports) 8|Page

Apayao State College_________________________________________________________________
Unit Week
10.3 11

EQUIPMENT IN THROWING EVENTS

1. JAVELIN THROW

2. DISCUSS THROW

The typical discus has sides made of plastic,

wood, fiberglass, carbon fiber or metal with a
metal rim and a metal core to attain the weight.
The rim must be smooth, with no roughness or
finger holds.

3. SHOT PUT

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Shot put is spherical ball-the shot-as far as possible.

In open competitions the men's shot weighs

7.260 kilograms (16.01 lbs.), and the women's
shot weighs 4 kilograms (8.8 lbs.). Junior,
school, and masters competitions often use
different weights of shots, typically below the
weights of those used in open competitions; the
individual rules for each competition should be
consulted in order to determine the correct weights to be used.

4. HAMMER THROW
The "hammer" used in this sport is not like any
of the tools also called by that name. It consists
of a metal ball attached by a steel wire to a grip.
The size of the ball varies between men's and
women's competitions.

Common equipment in Throwing and Jumping

• Measuring Tape- this is use in athletics to measure the distance of their jump and throws.

ACTIVITY

Create a video explaining the different use of red flag and white flag in athletics

CRITERIA 10 points 8 points 5 points 3 point

Answers the Answers the Answers the Answers the
question question question question
Completeness correctly and correctly but partially incorrect and
completely. incomplete. correctly and incomplete.
incomplete.

P.E. 13 (Individual and Dual Sports) 10 | P a g e

Apayao State College_________________________________________________________________
Unit Week
11 12

UNIT 11
CATEGORIES IN ATHLETICS
RUNNING EVENTS

LESSON OBJECTIVES
1. Identify the different events involved in athletics;
2. Differentiate the events involved in athletics; and
3. Describe the characteristics of the events in athletics.

Unit Week
11.1 12

RUNNING: events conducted on a track:

• Sprints: events up to and including the 400 meters. Common lengths include:
1. 60 meters (indoors only)
2. 100 meters
3. 200 meters
4. 400 meters

• Middle Distance Events: events from 600 meters to the mile. Common lengths include:
1. 800 meters (half mile)
2. 1,500 meters (metric mile)

• Long Distance Events: events over, and including the 3000 meters. Common lengths include:
1. 3,000 meter run
2. 5,000 meter run
3. 10, 000 meter run

• Relays: races in which four athletes participate as a team, passing a baton in between. Common
lengths include:
1. 4x100 meter relay (M&W)
2. 4x400 meter relay (M&W)
3. 4x100 meter mixed relay
4. 4x400 meter mixed relay

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The 8 Basic Types of Runs

Recovery Run

A recovery run is a relatively short run performed at an easy pace. Recovery runs serve to add a
little mileage to a runner’s training without taking away from performance in the harder, more
important workouts that precede and follow them. Recovery runs are best done as the next run
after a hard workout such as an interval run. Do your recovery runs as slowly as necessary to feel
relatively comfortable despite lingering fatigue from your previous run.

Base Run

A base run is a relatively short to moderate-length run undertaken at a runner’s natural pace.
While individual base runs are not meant to be challenging, they are meant to be done frequently,
and in the aggregate they stimulate big improvements in aerobic capacity, endurance, and running
economy. Base runs will make up a bulk of your weekly training mileage.

Long Run

Generally, a long run is a base run that lasts long enough to leave a runner moderately to severely
fatigued. The function of a long run is to increase raw endurance. The distance or duration
required to achieve this effect depends, of course, on your current level of endurance. As a
general rule, your longest run should be long enough to give you confidence that raw endurance
will not limit you in races. There are many spins you can put on a long run, such as progressing
the pace from start to finish or mixing intervals (described on the last page) into the run.

Progression Run

A progression run is a run that begins at a runner’s natural pace and ends with a faster segment at
anywhere from marathon down to 10K pace. These runs are generally intended to be moderately
challenging—harder than base runs but easier than most threshold and interval runs. Because
they’re a medium-effort workout, the recovery time is less than more intense sessions.

Fartlek

A fartlek workout is a base run that mixes in intervals of varying duration or distance. It’s a good
way to begin the process of developing efficiency and fatigue resistance at faster speeds in the
early phases of the training cycle, or to get a moderate dose of fast running later in the training
cycle in addition to the larger doses provided by tempo/threshold and interval workouts. They can
also serve as a less-structured alternative to a traditional interval session such as a track workout

Hill Repeats

Hill repeats are repeated short segments of hard uphill running. They increase aerobic power,
high-intensity fatigue resistance, pain tolerance, and run-specific strength. The ideal hill on which
to run hill repeats features a steady, moderate gradient of 4 to 6 percent. Hill repetitions are

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typically done at the end of the base-building period as a relatively safe way to introduce harder
high-intensity training into the program.

Tempo Run

A tempo run is a sustained effort at lactate threshold intensity, which is the fastest pace that can be
sustained for one hour in highly fit runners and the fastest pace that can be sustained for 20 minutes in less
fit runners. Tempo or threshold runs serve to increase the speed you can sustain for a prolonged period of
time and to increase the time you can sustain that relatively fast pace. These runs should include warm up
mileage, the increased effort in the middle of the run and then cool down miles at the end. These runs can
be as little as 3 miles.

Intervals

Interval workouts consist of repeated shorter segments of fast running separated by slow jogging or
standing recoveries. This format enables a runner to pack more fast running into a single workout than he
or she could with a single prolonged fast effort to exhaustion.

ACTIVITY

MULTIPLE CHOICE: Read the questions carefully and choose the correct answer.
(1 point per item)
1. 5,000-meter run is equivalent to _____ laps in the oval.
A. 25 B. 12.5 C. 10 D. 8
2. The distance of one (1) round in the oval is equivalent to _______.
A. 100 meters B. 500 meters C. 600 meters D. 400 meters
3. How many running events are included in a decathlon event?
A. 8 B. 4 C. 6 D. 3
4. 100 m, 400 m and ____ meter are all sprint events.
A. 800 m B. 1,500 m C. 300 m D. 200 m
5. In National and International competitions, starting blocks must be used for all races, except one:
A. 400m B. 200m C. 800m D. 110m
6. How many lanes are there in a standard track/oval?
A. four lanes B. eight lanes C. ten lanes D. twenty lanes
7. The longest running distance in track event is ____________.
A. steeplechase B. 10,000 m run C. hurdle race D. sprint race
8. Which of the following is an example of team events in athletics?
A. relay races B. field events C. long distance run D. steeplechase
9. In running events, if you pass the current 3rd place, what is your place?
A. 2nd place B. 3rd place C. 4th place D. Champion
10. Long distance run are composed of _________?
A. 5km,10 km, 110 hurdles C. 3km, 5km, 10km
B. 3,000 km, 5,000 km, 10,000km D. 100 m, 200 m, 400 m

P.E. 13 (Individual and Dual Sports) 13 | P a g e

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Unit Week
12 13

UNIT 12
CATEGORIES IN ATHLETICS
JUMPING EVENTS

LESSON OBJECTIVES
1. Identify the different types of jumping events; and
2. Differentiate the types of jumping events.

Unit Week
12.1 13

JUMPING
Jumping is the method of propelling oneself off a surface upward or over a distance in a single
instantaneous motion by using the muscles in the legs and feet. Competitive jumping is comprised
of two types: one for distance or length (long jump and triple jump), and another for height (high
jump and pole vault).

Four Types of Jump

1. Long jump is a track-and-field event wherein competitors start off by sprinting along the runway
before jumping from a wooden takeoff board and into a sandpit as far as possible. The wooden
takeoff board is embedded in the runway and level with the ground into an expanse of 2.75- to 3-
meter wide soft, damp sand. The take-off line is identified as the brink of the takeoff board closest
to the sandpit. Overstepping this line is equivalent to forfeiting the jump. Jumping distance is
measured by the first contact made by any part of the body o0n the sand at landing. It is strictly
prohibited for any part of the body to touch the ground between jumping and landing.

2. Triple jump is a jump for distance that combines a hop, a stride, and a jump in succession. The
rules of this event bear some semblance to those of the long jump. In this case, competitors perform
a running start along the runway. It is then followed by hopping and landing on the same foot used
for takeoff. Another step is made by the opposite foot before jumping.

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3. High jump requires competitors to jump unaided over a 4-meter horizontal bar, called a crossbar,
situated across a pair of upright poles at measured heights without dislodging it. The takeoff is done
using one foot after an approach from the runway. A cushioned mattress provides competitors
safety when landing on their backs. As the event progresses, the crossbar is raised higher. All
competitors are allowed three (3) attempts per height. They may opt to pass and proceed to greater
height without accomplishing the current one. However, three (3) consecutive errors at the same
time height, or combination of heights, result in elimination.

4. Pole vault entails competitors to use a 15- feet flexible pole to vault over a 4.5- meter crossbar.
They first sprint along the runway, jam the pole against a sloping board located in the middle of the
landing pit base, and then push the pole away as they simulate an airborne handstand. The entire
body should successfully pass over the bar, feet first and facedown. Similar to high jump,
competitors are entitled to a total of three attempts per height as well as a right to advance to a
greater height without clearing the current one. The criteria for elimination are also identical.

DRILL USE in JUMPING

Acceleration Drills

Wall Series
1. Start your athlete with their hands against a wall or fence with their torso leaning from the
ankle at 45 degrees with one knee up. Adjust them as needed. Have them “feel” the straight line
from their head through their shoulders, hips, knees and finally feet. Repeat the drill without
aligning the athlete
2. From position A, have the athlete take 3 or 5 steps in place (walking, marching and finally

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running) watch that their feet land in the same position they start in. Repeat watching and cueing
the straight line from head to toe.
3. Have the athlete repeat the drill keeping lined up but gradually getting more upright with each
foot contact, so they end up standing.

Partner Series
1. Have the athlete assume the same leaning start, supported at the shoulders by a partner’s hands;
the partner will be facing the athlete. 2.
2. Do a five step start by first marching, progressing to a full effort push.
3. Repeat the full effort start, but at five steps the partner will step out of the way allowing the
athlete to continue to accelerate.
4. After assuming the correct lean against the partner, the athlete is released to accelerate on their
own. This series of drills can also be done with resistance from the rear like a towel, belt or
harness.

Teaching the Rocking Start

The athlete will begin with their takeoff foot forward and rock back so most of their weight is on
the rear leg. Make sure they swing their arms in opposition to their legs when pushing out of this
position and “rocking” back over their front leg. All forces should be directed horizontally into
the ground. By starting in this fashion, the athlete is able to use momentum generated from the
rock to aid the start. It helps insure a consistent reliable, start that leads to an accurate approach.

Coaching Cues for Acceleration Work

Push, lean from the ankle. Tell the athlete to be patient while executing this part of the approach,
allowing the foot contact with the ground to gradually stand them up.

Maximum Speed
Much has been written about this quality. Speed can be worked on with running drills, sprints of
various intensities and distances, hill running, over speed towing, approaches with or without a
takeoff and other sophisticated methods. The key elements of speed as they relate to the jumps are
maintenance of posture and pelvic position through to the end of the approach.

The Takeoff
To effectively set up a takeoff, the cyclic running pattern and heel recovery will be broken on the
last two steps of the approach. The penultimate (next to last) step is a full foot contact with a
rocking action. This is the longest step of the entire approach. Foot contact will still be underneath
the body like the previous steps. The recovery of the heel will be over the ankle or mid calf only.
Attempting to run over this step while the foot is still on the ground is a great cue. The takeoff
step will be similar to the penultimate in ground contact (full foot, rocking action) and stepping
over the ankle instead of heel to butt, but it will be shorter in length. Ground contact will be a
little in front of the body. Again continuing to move the body past the takeoff foot while it is on
the ground is a good cue. Try to have the athlete anticipate the takeoff steps so they have their
ankle and thigh braced and prepared.

Takeoff Drills

Skipping of All Varieties

In particular, power skips and single leg skips where left or right foot takeoffs are emphasized.

Continuous Takeoffs
An athlete runs at anywhere from 50-75% effort, exaggerating the heel to butt running action for
3-5 steps followed immediately by the penultimate and take off step action with a “pop up” then

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running out of the pop up immediately into another 3-5 step running action and takeoff sequence.
These can be done with small obstacles or overhead targets like basketball nets at the same or
different distances apart to help teach “steering” during the approach.

Approaches with a “Pop-up”

These can be short or full approach runs and the athlete should be instructed to continue to run
through the pit after “popping up”.

The Landing
Often this or technique in the air is the technical focal point for coaches and athletes. Controlling
or limiting forward rotation is the goal of all in the air action. Much of the jump distance is
already determined by the approach and takeoff actions. There are some drills listed below which
address these areas.

Landing Drills
Standing Long Jump Series
1. Begin with a standard SLJ with an upright landing
2. SLJ with a squat landing
3. SLJ with a kicking leg action and rolling of buttocks to where the feet touch down
4. Walk in version of these exercises with a single leg takeoff
a. Knee Landing - Athlete will approach the pit like in Continuous takeoff drill above, but upon takeoff
will land in the pit on the takeoff knee and the swing leg foot (lunge position). Gradually get the athlete to
move further away and run in faster. Vertical emphasis.
b. Short Approach Jumps - Progress from slow to fast, learning to bring the takeoff leg forward and
extended so that both feet are together and the athlete learns how to get their buttocks to where their feet
landed.

ACTIVITY

Choose one of this two jumping events in athletics, then demonstrate and explain how can it be
done.
Long Jump Triple Long jump

CRITERIA 5 points 3 points 1 point

Demonstrated Demonstrated Demonstrated
the jump the jump the jump
Excecution
without having 1or 2 having 3 or
mistake mistake more mistake
Demonstrated Demonstrated Does not
a thorough a little demonstrate
understanding understanding understanding
Completeness
of relevant of relevant of relevant
academic academic academic
vocabulary. vocabulary. vocabulary.

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Unit
13 Week
14

UNIT 13
CATEGORIES IN ATHLETICS
THROWING EVENTS

LESSON OBJECTIVES
1. Identify the different types of throwing events; and
2. Differentiate the types of throwing events.

Unit Week
13.1 14

THROWING
Throwing is the act of forcefully casting or launching an object from the hand through the air by
means of a sudden forward movement of the arm and wrist. Among the four different throwing
events that require powerful, strong and accurate performance are discus, hammer, javelin, and shot
put.

1. Discus throw is a throwing event wherein competitors hurl a heavy disc for distance across the
field. The standard discuss weight is 2 kg for males and 1 kg for females. The discus is placed
in the throwing hand with the fingers spread out and index finger in line with the wrist. The
competitor should have his/her palm down when releasing the discus, feet apart shoulder- width
apart. It is when thrown from an immobile position in a circle marked on the ground. No
movement must be made on the part of the competitors before the discus lands. The attempt is
forfeited if the circle is crossed or stepped on.

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2. Hammer throw necessitates competitors to have the strength and skill to throw an extremely
heavy metal ball attached to a handle by steel wire across the field. The weight of the hammer
is recorded as 7.2 kg (16 lbs.) for males and 4 kg (8.8 lbs.) for females. Similar to the discus,
this event has a designated standing area marked by a circle, which serves as the foul line.

3. Javelin throw is a synergy of speed and strength as competitors throw a long, spiked pole across
the field. The javelin length is 2.6-2.7 m for males and 2.2-2.3 m for females. It is thrown by
extending the arm over the shoulder or upper part of the arm. The throw is considered valid if
the tip (front part) of the javelin hits the ground before the tail (back). However, it is disregarded
if the competitor’s back is turned against the throwing line during the throw or when the
throwing line is crossed during nor after the throw.

4. Shot put involves throwing a solid metal ball weighing 4 kg (8.8 lbs.) for males and 2.7 kg (6
lbs.) for females aged 13-14. Using only one hand, competitors throw it across the field from a
stationary position marked by a circle measuring 7ft. in diameter. Disqualification is called if
competitors leave the marked circle prior to the shot’s touchdown.

THE GRIPP USE IN JAVELIN

There are three ways to hold the javelin. It is important that you feel comfortable and have a good
grip as it will allow you to transmit the force into the javelin.

Grip Nr.1: Index Finger Grip. In this grip, the index finger grips right around the edge of the
cord. The thumb and index finger are on the edge of the cord. Must be opposite to the index
finger as well and the other fingers simply wrap softly onto the cord . This is the most popular

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grip to begin with because of comfort and simplicity. This is a great grip for beginner throwers
and elite.

Grip Nr. 2: The Middle Finger Grip is also popular grip in javelin throwing. If you place the
javelin in your hand, you will notice that the javelin comfortably sits in the grove of your hand
and that middle finger naturally lands on the cord edge. Many throwers enjoy the feel of the
middle finger grip including the world record holder Tom Petranoff so you can’t go wrong with
this grip.

Grip Nr. 3: The Fork Grip. We do not recommend this grip because it is hard to master. Not many
thrower use it as it is hard to control javelin. With this grip, the thrower places the javelin between
their index finger and middle finger very deep into knuckles. It is not very balanced grip. This
grip is sometimes used by beginner and intermediate throwers and typically phases out of use as
throwers begin to throw further. Tom used the middle finger grip with old rules javelin. Then
when new rules came out in 1986 he switched to fork grip as he threw it further with new grip.
Try them all. Pick the one that feels best and gets you good flights.

BASIC SKILLS IN THROWING

Prepare your body

• Head up eyes on target

• Stands with side of body facing the target
• Show ball to your toes (start with ball low)

Backswing (1. nose 2..shows)

• Bring the ball to your nose (ball up beside head)

• Show to someone behind you (stretch arm far back)

Forward Motion (3. throws)

• Step with foot opposite of throwing arm

• Arm moves forward forcefully
• Shoulder and hip follow the arm

Release

• Let the ball go in the direction of target

Follow through

• Throwing arm continues to move across your body

The back swing and follow through of arm and body are what gives a throw its power,
distance, and speed.

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ACTIVITY

Demonstrate the 3 kinds of grip in javelin throw, make an improvised javelin

CRITERIA 7 points 5 points 3 points 1 point

Demonstrated Demonstrated Demonstrated Demonstrated
well the 3 the 3 kinds of the 3 kinds of only 1or 2
Completeness kinds of grip grip having 1or grip having 3 kinds of grip
2 mistake or more having 3 or
mistake more mistake
Improvised
Improvisation material as a
javelin

Unit Week
14 15

UNIT 14
CATEGORIES IN ATHLETICS
HURDLES AND STEEPLECHASE

LESSON OBJECTIVES
1. Identify the events involved in hurdles and steeplechase; and
2. Differentiate the characteristics of each event.

Unit Week
14.1 15

Races with hurdles as obstacles were first popularized in the 19th century in England. The first
known event, held in 1830, was a variation of the 100-yard dash that included heavy wooden
barriers as obstacles. A competition between the Oxford and Cambridge Athletic Clubs in 1864
refined this, holding a 120-yard race (110 m) with ten hurdles of 3-foot and 6 inches (1.06 m) in
height (each placed 10 yards (9 m) apart), with the first and final hurdles 15 yards from the start

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and finish, respectively. French organizers adapted the race into metric (adding 28 cm) and the
basics of this race, the men's 110 meters hurdles, has remained largely unchanged. The origin of
the 400 meters hurdles also lies in Oxford, where (around 1860) a competition was held over
440 yards and twelve 1.06 m high wooden barriers were placed along the course. The modern
regulations stem from the 1900 Summer Olympics: the distance was fixed to 400 m while ten 3-
foot (91.44 cm) hurdles were placed 35 m apart on the track, with the first and final hurdles being
45 m and 40 m away from the start and finish, respectively. Men's hurdles are slightly lower at
84 cm (2 ft 9 in) for the 100 m event and 76 cm (2 ft 6 in) for the 400 m event.

By far the most common events are the 100 meters hurdles for women, 110 m hurdles for men and
400 m hurdles for both sexes. The men's 110 m has been featured at every modern Summer
Olympics while the men's 400 m was introduced in the second edition of the Games. Women's
initially competed in the 80 meters hurdles event, which entered the Olympic program in 1932.
This was extended to the 100 m hurdles at the 1972 Olympics, but it was not until 1984 that a
women's 400 m hurdles event took place at the Olympics (having been introduced at the 1983
World Championships in Athletics the previous year).

Outside of the hurdles events, the steeplechase race is the other track and field event with obstacles.
Just as the hurdling events, the steeplechase finds its origin in student competition in Oxford,
England. However, this event was born as a human variation on the original steeplechase
competition found in horse racing. A steeplechase event was held on a track for the 1879 English
championships and the 1900 Summer Olympics featured men's 2500 m and 4000 m steeplechase
races. The event was held over various distances until the 1920 Summer Olympics marked the rise
of the 3000 meters steeplechase as the standard event. The IAAF set the standards of the event in
1954, and the event is held on a 400 m circuit that includes a water jump on each lap. Despite the
long history of men's steeplechase in track and field, the women's steeplechase only gained World
Championship status in 2005, with its first Olympic appearance in 2008.

ACTIVITY

List down all the record holders of man and woman in the event hurdles and steeple chase
including their country and their record (outdoor)
Name Event country record
Jaylord Guillermo 110H hurdles (M) Japan 9.98 seconds

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Apayao State College_________________________________________________________________
Unit Week
15 16 & 17

UNIT 15
BASIC RULES IN ATHLETICS

LESSON OBJECTIVE
1. Identify and familiarize the basic rules in athletics.

Unit Week
15.1 16 & 17

BASIC RULES IN ATHLETICS

General Rules for Athletics
• Uniforms must be appropriately dressed.
• They must be in athletic wear.
• All relay races are participated by four runners.
• Athletes may compete in athletic shoes only.
• Track spikes less than 3/8 of an inch are allowed.
• Coaches are not allowed to initiate forward movement by pulling or pushing the athlete.
• All forward momentum must be generated by the athlete.
• Race will be started by a starter’s pistol. Blind or sight impaired athletes may have a guide.
• The guide may not provide any forward momentum. Running events lanes –such as 100m, 200m
and 400m, athletes must stay in their own lanes.
• Athletes gaining an advantage by leaving their lanes is considered disqualified.
• Athletes leaving their lanes and interfering with another runner is considered disqualified.
• Athletes may use starting blocks if they wish in all running events.

RULES in ATHLETICS
TRACK EVENTS

• The start of a race is marked by a white line 5cm wide. In all races that are not run in lanes the
start line must be curved, so that all the athletes start the same distance from the finish.
• Starting blocks must be used for all races up to and including 400 m (including the first leg of
the 4 x 100 m and 4 x 400 m) and may not be used for any other race. No part of the starting
block may overlap the start line or extend into another lane.

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• All races must be started by the report of the starter’s gun or approved starting apparatus fired
upwards after he or she has ascertained that athletes are steady and in the correct starting
position.
• An athlete may not touch either the start line or the ground in front of it with his hands or his
feet when on his marks.
• At most international competitions the commands of the starter in his own language, in English
or in French must, in races up to and including 400 m, be “on your marks” and “set”. When all
athletes are “set”, the gun must be fired, or an approved starting apparatus must be activated.

False start: An athlete, after assuming a final set position, may not commence his starting motion
until after receiving the report of the gun, or approved starting apparatus. If, in the judgment of the
starter, he does so any earlier, it is considered a false start.

• It is deemed a false start if, in the judgment of the starter an athlete fails to comply with the
commands “on your marks” or “set” as appropriate after a reasonable time; or an athlete after
the command “on your marks” disturbs other athletes in the race through sound or otherwise.
• Any athlete making a false start must be warned.
• In all races run in lanes, each athlete must keep within his allocated lane from start to finish.
This also applies to any portion of a race run in lanes.
• Any athlete who jostles or obstructs another athlete, in a way that impedes his progress, should
be disqualified.

The finish

• The athletes must be placed in the order in which any part of their bodies (i.e. torso, as
distinguished from the head, neck, arms, legs, hands or feet) reaches the vertical plane of the
nearer edge of the finish line.

High Jump
The Competition
1. An athlete shall take off from one foot.
2. An athlete fails if:
(a) After the jump, the bar does not remain on the supports because of the action of the athlete
whilst jumping; or
(b) He touches the ground including the landing area beyond the vertical plane through the nearer
edge of the crossbar, either between or outside the uprights with any part of his body, without
first clearing the bar.

Pole Vault
The Competition
1. An athlete fails if:
(a) After the vault, the bar does not remain on the pegs because of the action of an athlete whilst
vaulting

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(b) He touches the ground, including the landing area beyond the vertical plane through the back
end of the box with any part of his body or with the pole, without first clearing the bar after
leaving the ground he places his lower hand above the upper one or moves the upper hand higher
on the pole.
(d) During the vault an athlete steadies or replaces the bar with his hand/s. All jumps shall be
measured from the nearest break in the landing area made by any part of the body to the take-off
line, or take-off line extended. The measurement shall be taken perpendicular to the take-off line
or its extension.

Triple Jump
The Rules for the Long Jump apply to the Triple Jump with the following additions:
The Competition
1. The Triple Jump shall consist of a hop, a step and a jump in that order.
2. The hop shall be made so that an athlete lands first on the same foot as that from which he has
taken off; in the step he shall land on the other foot, from which, subsequently, the jump is
performed.

THROWING EVENTS
Personal Safeguards
(a) An athlete shall not use any device of any kind -e.g. the taping of two or more fingers together
or using weights attached to the body -which in any way provides assistance when making a
trial. An athlete may use tape on the hand when needed to cover an open cut or wound. An
athlete in the hammer throw may tape individual fingers.
(b) An athlete shall use gloves in the hammer throw only.
(c) In order to obtain a better grip, an athlete may use a suitable substance on his hands only. In
addition, hammer throwers may use such substances on their gloves, and shot putters may use
such substances on their neck.
(d) In order to protect the spine from injury, an athlete may wear a belt of leather or other suitable
material.

Trials
In the Shot Put, Discus Throw and Hammer Throw, implements shall be thrown from a circle and
in the Javelin Throw from a runway. In the case of trials made from a circle, an athlete shall
commence his trial from a stationary position inside the circle. An athlete is allowed to touch the
inside of the rim. In the Shot Put he is also allowed to touch the inside of the stop board.

It shall be a failure if an athlete in the course of a trial:

(a) Improperly releases the shot or the javelin,
(b) After he has stepped into the circle and begun to make a throw, touches with any part of his
body the top of the rim or the ground outside the circle.
(c) In the Shot Put, touches with any part of his body the top of the stop board,

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(d) In the Javelin Throw, touches with any part of his body the lines which mark the runway or
the ground outside. It shall be a failure if the shot, the discus, the hammerhead or the tip of the
javelin in contacting the ground when it first lands touches the sector line or the ground outside
the sector line.
An athlete shall not leave the circle or runway until the implement has touched the ground:
(a) In the case of the Javelin Throw, when an athlete leaves the runway, the first contact with
the parallel lines or the ground outside the runway shall be completely behind the white line of
the arc at right angles to the parallel lines.
After each throw, implements shall be carried back to the area next to the circle or runway and
never thrown back.

Measurements
In all throwing events, distances shall be recorded to the nearest 0.01m below the distance measured
if the distance measured is not a whole centimeter.
The measurement of each throw shall be made immediately after the trial:
(a) From the nearest mark made by the fall of the shot, discus and hammer head, to the inside
of the circumference of the circle.
Along a line to the center of the circle:
(b) In Javelin Throw, from where the tip of the javelin first struck the ground to inside edge
of the arc, along a line to the Centre of the circle of which the arc is part.

Markers
A distinctive flag or marker may be provided to mark the best throw of each athlete, in which case
it shall be placed along, and outside, the sector lines. A distinctive flag or marker may also be
provided to mark the existing World Record and, when appropriate, the existing Area, National or
Meeting Record.

Shot Put
The Competition
The shot shall be put from the shoulder with one hand only. At the time an athlete takes a stance in
the circle to commence a put, the shot shall touch or be in close proximity to the neck or the chin
and the hand shall not be dropped below this position during the action of putting. The shot shall
not be taken behind the line of the shoulders.

Hammer Throw
The Competition
1. An athlete, in his starting position prior to the preliminary swings or turns, is allowed to put the
head of the hammer on the ground inside or outside the circle.

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2. It shall not be considered a failure if the head of the hammer touches the ground inside or outside
the circle, or the top of the rim.
3. The athlete may stop and begin the throw again, provided no other Rule has been breached.
4. If the hammer breaks during a throw or while in the air, it shall not count as a failure.

Javelin Throw
The Competition
(a) The javelin shall be held at the grip. It shall be thrown over the shoulder or upper part of the
throwing arm and shall not be slung or hurled.
(b) A throw shall be valid only if the tip of the metal head strikes the ground before any other
part of the javelin.
(c) Until the javelin has been thrown, an athlete shall not at any time turn completely around,
so that his back is towards the throwing arc.
If the javelin breaks during a throw or while in the air, it shall not count as a failure.

Combined Events Competitions

The Men’s Decathlon consists of ten events which shall be held on two consecutive days in the
following order:
First day:100m; Long Jump; Shot Put; High Jump; 400m.
Second day:110m Hurdles; Discus Throw; Pole Vault; Javelin Throw;1500m.

ACTIVITY

ACTIVITY 1
Identify if the following events are running, throwing or jumping event. Write R, if it is a
running event; T if it is a throwing event; and J if it is a jumping event. (1 point per item)
1. 100 meter sprint 6. Long Jump
2. Javelin throw 7. 4x400 meter relay
3. High Jump 8. Hammer Throw
4. 400 m hurdles 9. Discus Throw
5. Shot Put 10. Pole Vault

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ACTIVITY 2
TRUE OR FALSE. Identify if the following statements are true or false. Write T, if the
statement is correct and F, if otherwise. (1 point per item)
1. 100 meter sprint has the shortest distance to cover in a running event.
2. The distance that a runner will cover in the 400 m sprint is equal to 1 lap of an oval.
3. The 800 meter run is a long distance running event.
4. The 1500 meter run requires the athletes to run 3 ½ times around the oval.
5. In the high jump event, athletes sprint down a runway towards a four meter long
horizontal bar and jump vertically over the bar.
6. Javelin combines speed with great strength, requiring the athlete to throw a long spiked
pole as far as possible across the field.
7. The hammer is an extremely heavy metal ball weighing 7.2 kg which is attached to a
handle by steel wire.
8. There are four events in the throwing events: the hammer throw, the discus throw, the
javelin throw and the shot throw.
9. Hurdle races are runs as sprints, where a runner jump over ten hurdles in the specified
distance.
10. Relay races is a field event that involves a team of three runners.
11. Steeplechase is an obstacle race in athletics, which derives its name from the
steeplechase in horse racing.
12. Pole vault entails competitors to use a 15-feet flexible pole to vault over a 4.5-meter
crossbar.
13. All running events are conducted on a track.
14. The Triple Jump shall consist of a hop, a step and a jump in that order.
15. When all athletes are “set”, the gun must be fired, or an approved starting apparatus must
be activated.

ACTIVITY 3
“Life is often compared to a marathon, but I think it is more like being a sprinter; log stretches of
hard work punctuated by brief moments in which we are given the opportunity to perform at our
best.”
–Michael Johnson
Reflect upon the quotation above, and explain what it means and how you can relate this
to your life. Write your answers in 3-4 sentences only. (10 points)
Relevance : 5 pts
Organization of thoughts and ideas : 3 pts
Neatness : 2 pts
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