Republic of the Philippines

Laguna State Polytechnic University

Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

LSPU Self-Paced Learning Module (SLM)

Student Learning Strategies

HISTORY OF ATHLETICS

 The skills used in athletics used by our ancestors since the beginning of time are: running, walking,
jumping, and throwing both in searching for food and war.
 Ancient times, Persians, Greeks, and Roman used running in their military training. They also compete in
performing these skills to know who could run the fastest and jump or throw the fastest.
 Athens | 776 B.C - Athletics is the only sporting event competed in the first ever Olympic Games. Single
event was known as the “stride race” a foot race.
 393 A.D - The Olympic games happens every four years but was banned by Theodosius I. He was a
Roman Christian Emperor who believed that the games symbolize pagan festival.
 1896 - Pierre de Coubertin brought the games back and marked the beginning of the Modern Olympics.
 Stockholm, Sweden | July 17, 1912 - For the sport to be organized, the International Association of
Athletic Federation (IAAF) was founded as international governing body. (First Congress attended by 17
representatives from different national athletics federations). Their headquarters is in Monaco. In order
for the athletes to receive compensation every time they join an international competition. The IAAF
passed an amendment to its rules in 1982.
 1919 - South American Championship was the first continental track and field tournament followed by the
European Athletic Championship in 1934.
 1921 - The participation of women in the track and field events is one of the greatest developments.
 Representative from seven countries formed an athletic federation for women which emerged with the
IAAF in 1936. Men’s outdoor track and field championship held by the NCAA is one of the most famous
competitions for students.

Schools begun to organize competitions, improve training methods and techniques, and even provide incentive
and other benefits to motivate athlete’s performances. The opportunity to earn money, on the other hand, is one of
the main factors for the increased number of competition and competitors.

ATHLETICS

• It is a kind of sports where athletes compete into four competitive categories such as running, walking,
jumping and throwing. It is the oldest among the sports existing today.
• It is also one of the most competed sports since it doesn’t need to much expensive equipment and the
playing rules are very simple.
• There are also combined events such as: Pentathlon, Heptathlon, and Decathlon.
• It also known as Track and Field.

FACILITIES:

LSPU COURSE GUIDE: INDIVIDUAL, DUAL AND COMBATIVE SPORTS

 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

1. Football Pitch
2. Standard Track
3. Long and Triple Jump Facility
4. Water Jump
5. Javelin Throw Facility
6. Hammer Throw Facility
7. Discus Throw Facility
8. Pole Vault Facility
9. Shot Put Facility
10. High Jump Facility
11.
Finish Line
EQUIPMENTS:

1. Baton
2. Discuss
3. Hammer Shot
4. Horizontal bar and upright stands
5. Hurdles
6. Javelin
7. Starting pistol and bullets
8. Starting blocks
9. Landing pit with sand
10. Landing foams
11. Stopwatch
12. Tape measure
13. Spike shoes
14. Springy fiberglass vaulting pole
15. Iron shot
16. Discuss and hammer throwing cage.

TRACK EVENTS

Track events are series of popular running and hurdling races. The basic skills required to compete in the track

LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS

 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

events are fundamental to many other sports. Running and hurdling allow athletes to gain indispensable
endurance and have the needed all-important stamina for competitions of diverse magnitude.

Track meets take place on an athletic track that may be located indoors or outdoors. Competitors are varied, kids
or adults of any age who sense of sportsmanship is developed and exhibited within the tracks and beyond.

The simplicity of the competitions and the need for inexpensive gadgets and equipment make athletics, especially
track events, one of the most commonly competed sports in the world.

Officials are vital for these track events to be valid and successful. They include the announcer, chief judge at the
finish, lap recorder, umpire, timekeeper, marksman, starter, over-all referee.

RUNNING RACES

Sprints – sprinters use a crouch start and starting blocks to help them get to a full and rapid motion. It includes
100-, 200, and 400-meter dashes. Sprints are also called dashes, are short races with one lap.

Middle Distance Races – These are 800, 1000, 1500 meters and one-mile runs. Endurance and speed are
necessary in these races.

Long Distance Races – These include all distance greater than a mile such as 3000, 5000, and 10000 meters,
marathon, and 3000-meter steeplechase.

In non-lane events (3,000-M; 5,000-M, 10, 000-M, and 3,000-M steeplechase), a competitor may run anywhere
on the track at any pace, as long as he/she does not impede or obstruct anybody.

Relay Races – these races are performed by teams of four members each. They run individually one after another,
holding a baton that is passed from the first up to the fourth player.

Hurdling races - are footraces in which runners must jump over 10 barriers.

A. 100m Hurdles: designed for female competitors. It consists of 10 hurdles at 84cm high with the first
hurdle being placed 13m away from the scratch line. The next 9 hurdles are placed at a distance of 8.50m
away from one another.
B. 110m Hurdles: designed for male competitors. The 110m hurdles are designed for male competitors. It
consists of ten hurdles at 1.067m high, with the first hurdle being placed 13.72m away from the scratch
line. The next 9 hurdles are placed at a distance of 9.14m away from one another.
C. 400m Hurdles: designed for both male and female competitors. It consists of 10 hurdles at 91.44cm
high for male events and 76.20m high for female events. In both the male and female events, the first
hurdle is placed 45m from the scratch line with a distance of 35m in between the hurdles and 40m away
from the last hurdle to the finish line.

Steeplechase – It is an athletic race that athletes must leap over two kinds of obstacles: the hurdles and the water
jumps. It derived its name from the steeplechase in horse racing. The length of the race track is usually 3000m.
The event has four ordinary hurdles and one water jump. Athletes must clear 28 ordinary barriers and 7 water
jumps. The water jump is located on the track turn that is mostly found inside the inner lane. According to the
IAAF rules, the barrier height should be 914mm (36in) for men and 762mm (30in) for women. The barrier used
in steeplechase is different from those used in hurdling. Steeplechase barriers do not fall over if hit. In fact,
runners may step on top of it. They may also jump or vault over the hurdles. Four barriers are places evenly space
out around the track. The fifth barrier at the top of the second turn is the water jump. It consists of a barrier
followed by a pit of water which is 3.66m (12ft) long and slope upward from 700mm (27.6) deep at the barrier
end to even with the surface of the track. This slope requires the runner to have more jumping ability, because a
longer jump results in a shallower landing in the water. An athlete may be disqualified for reasons such as
stepping to either side of the jump, failing to go over or through the water, and not leaping over but passing under
the hurdle.

LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS

 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Walking Races – the race walking is events in which athletes must follow the specific rules of walking technique.
It is totally different from running since in this event, one foot must be in contact with the ground at all times.
There are important rules that govern race walking.
a. The first one is that the heel must touch the ground first before the toe and the athletes trail toe must not
leave the ground until the heel of the front toe makes contact to the ground.
b. The second rule is that supporting leg must straighten from the point of contact with the ground and
remain unbent until the body passes over it.
c. Walkers are warned once if they had executed the improper form and will be disqualified if they commit
the same violation for the second time.
Walkers should stay low to the ground by keeping their arms pumping low at hips level. If an official sees a
walker’s shoulder rising, it is perhaps as sign that the athlete is losing foot contact with the ground.

FIELD EVENTS:

The field events in athletics are grouped into two: throwing and jumping events. A jumper or thrower is given
three attempts. All the scores an athlete makes are recorded. An athlete is disqualified if s/he fails after three
attempts.

Athletics in the field events have qualifying rounds. Three preliminary attempts are given to athletes, for
horizontal jumps and throws. The best eight performers are allowed three more attempts. In the vertical jumps
such as the high jump and pole vault, the athletes are allowed to continue until they have three consecutive
failures in eight height level. Officials are given responsibilities to judge the outcome of the players’
performance. Also, there are safety nets they will have to consider and contend with such as roping off and
flagging all throwing and jumping areas, keeping eyes on the throwing circle or runway in retrieving implements
and monitoring all warm-ups.

JUMPING EVENTS

High Jump – The athlete jumps over a horizontal crossbar suspended between two upright poles. The height is
measured from the ground to the top of the central point of the crossbar. He or she gets three attempts for each
height level, and the athlete who clears the greatest height level on the fewest attempts wins.

Pole Vault – the vaulter, carrying a flexible 15 to 17 pole weighing 10 to 12 pounds, thrusts the pole into a
wooden or metal slot set beneath the crossbar. He or she passes over the crossbar without knocking it off. Like in
a high jump, an athlete is also given a three attempts for eight high level. The athlete who clears the greatest
height level with the fewest attempts wins.

Long Jump – this is formerly known as broad jump. The athlete sprints down a runway at top speed and jumps
from a wooden take-off board, 20 centimeter angle from the board, to the nearest point of contact in the sand.

Triple Jump – This is formerly known as hop, step, and jump event. An athlete leaps from the track-off board
with one foot, lands on the same foot, takes a long step with the other foot, and finishes as in a long jump.

THROWING EVENTS

Shot put – a spherical weight is thrown, or put, from the shoulder distance. It derives from the ancient sport
putting the stone.

Shot Put Grip and Placement

1. Holding the shot put

• The shot is held at the base of the fingers, not the palm.
• The fingers are slightly spread apart with the thumb for support.
• The hand will be bent back in the cocked position when holding the shot.  It looks like you are carrying a
pizza.

2. Neck placement
• Raise the shot above your head.

LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS

 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

• Lower the shot straight down until it is under your jaw.

• Push the shot into your neck.
• Lift your elbow parallel to the floor. Don't squeeze your elbow towards your back.
• Check to see that your thumb is pointing down towards your clavicle.
• The palm should be pointing towards the throwing direction.

The shot shall confirm to the following specifications:

Diameter
Weight
Minimum Maximum
Mens 7.260 kg 110 mm 145 mm
Womens 4 kg 95 mm 130 mm

Discuss Throw – The discuss is made of wood encircled by a metal rim and inset with a metal plate in the center.

1
To make a throw, the competitor starts in a slightly recessed concrete-surface circle of 2.5 meters (8 feet 2
2
inches) in diameter. The thrower takes an initial stance facing away from the direction of the throw. He/she then
spins around one and a half times through the circle to build momentum, then releases the throw. The discuss
must land within a 40-degree or 60-degree are marked by lines on the landing zone. The competitor must not exit
the circle until the discuss has landed and must wait for the judge to give clearance to exit the ring from the rear
half. The distance from the front edge of the circle to where the discuss has landed is measured, and distances are
rounded down to the nearest centimeter or half-inch. The competitor’s best throw from the allocated number of
throws, typically three to six, is recorded. The competitor who legally throws the discuss the farthest is declared
the winner. Ties are broken by determining which has the longer second-best throw.

Javelin Throw – The javelin is a light hallow circular metal shaft tapered at both ends with a sharp metal point.

Relax the muscle of right (left) shoulder, arm, and wrist. Begin with an easy run holding the javelin above,
shoulder pointing the right (left) elbow forward. Turn the right (left) palm toward the sky and aim the javelin in
the direction you are going to run. Speed a little bit ahead and lean back. As your left foot touches the ground,
straighten your torso positioning the throwing arm above shoulder level. Lift the left leg and move the throwing
arm forward and release the javelin.

BODY CONDITIONING WARM-UP EXERCISES:

Before doing any physical activity, one must make sure that warm-up activities and conditioning exercises are
done to avoid muscle pain and cramps. These also help the normal functioning of the body system. Suggested
Warm-up Exercises.

1. Jog around the gym or court for three minutes. This conditions the heart and lungs.
2. Do neck bending forward, backward, sideward left and right. This conditions the neck and shoulder.
3. Do arm circling. This conditions the shoulder and arms.
4. Do trunk bend. This conditions the waist and abdomen.
5. Do trunk rotation. This conditions the abdomen and trunk.
6. Do half and full knees bending. This condition knees and ankle.
7. Do ankle flexion and extension.

LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS

 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

8. Do jumping jacks. This conditions the whole body

Benefits of regular warm up exercise

Exercise is defined as any movement that makes your muscles work and requires your body to burn calories.
There are many types of physical activity, including swimming, running, jogging, walking and dancing, to name a
few. Being active has been shown to have many health benefits, both physically and mentally. It may even help
you live longer.

1. It Can Make You Feel Happier

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety and stress.
It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain
sensitivity for the hormones serotonin which relieve feelings of depression.
Additionally, exercise can increase the production of endorphin, which are known to help produce
positive feelings and reduce the perception of pain.
Furthermore, exercise has been shown to reduce symptoms in people suffering from anxiety. It can also
help them be more aware of their mental state and practice distraction from their fears.
Interestingly, it doesn’t matter how intense your workout is. It seems that your mood can benefit from
exercise no matter the intensity of the physical activity.

2. It Can Help With Weight Loss

Some studies have shown that inactivity is a major factor in weight gain and obesity.
To understand the effect of exercise on weight reduction, it is important to understand the relationship
between exercise and energy expenditure.
Your body spends energy in three ways: digesting food, exercising and maintaining body functions like
your heartbeat and breathing.
While dieting, a reduced  calorie intake will lower your metabolic rate, which will delay weight loss. On
the contrary, regular exercise has been shown to increase your metabolic rate, which will burn more calories and
help you lose weight.
Additionally, studies have shown that combining aerobic exercise with resistance training can maximize
fat loss and muscle mass maintenance, which is essential for keeping the weight off.

3. It Is Good for Your Muscles and Bones

Exercise plays a vital role in building and maintaining strong muscles and bones.
LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS
 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

Physical activity like weight lifting can stimulate muscle building when paired with adequate  protein
intake.
This is because exercise helps release hormones that promote the ability of your muscles to absorb ami no
acids. This helps them grow and reduces their breakdown.
As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities.
Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age.
Also, exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis
later in life.
Interestingly, high-impact exercise, such as gymnastics or running, or odd-impact sports, such as soccer
and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and
cycling.

4. It Can Increase Your Energy Levels

Exercise can be a real energy booster for healthy people, as well as those suffering from various medical
conditions.
One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who
had reported persistent fatigue.
Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue
syndrome (CFS) and other serious illnesses.
In fact, exercise seems to be more effective at combating CFS than other treatments, including passive
therapies like relaxation and stretching, or no treatment at all.
Additionally, exercise has been shown to increase energy levels in people suffering from progressive
illnesses, such as cancer, HIV/AIDS and multiple sclerosis.

5. It Can Reduce Your Risk of Chronic Disease

Lack of regular physical activity is a primary cause of chronic disease.
Regular exercise has been shown to improve  insulin sensitivity, cardiovascular fitness and body
composition, yet decrease blood pressure and blood fat levels.
In contrast, a lack of regular exercise — even in the short term — can lead to significant increases in
belly fat, which increases the risk of type 2 diabetes, heart disease and early death.
Therefore, daily physical activity is recommended to reduce belly fat and decrease the risk of developing
these diseases.

6. It Can Help Skin Health

Your skin can be affected by the amount of oxidative stress in your body.
Oxidative stress occurs when the body’s antioxidant defenses cannot completely repair the damage that
free radicals cause to cells. This can damage their internal structures and deteriorate your skin.
Even though intense and exhaustive physical activity can contribute to oxidative damage, regular
moderate exercise can increase your body’s production of natural antioxidants, which help protect cells.
In the same way, exercise can stimulate blood flow and induce skin cell adaptations that can help delay
the appearance of skin aging.

7. It Can Help Your Brain Health and Memory

Exercise can improve brain function and protect memory and thinking skills.
To begin with, it increases your heart rate, which promotes the flow of blood and oxygen to your brain.
It can also stimulate the production of hormones that can enhance the growth of brain cells.
Moreover, the ability of exercise to prevent chronic disease can translate into benefits for your brain, since
its function can be affected by these diseases.
Regular physical activity is especially important in older adults since aging combined with oxidative stress
and inflammation — promotes changes in brain structure and function.
Exercise has been shown to cause the hippocampus, a part of the brain that’s vital for memory and learning,
to grow in size. This serves to increase mental function in older adults.
Lastly, exercise has been shown to reduce changes in the brain that can cause Alzheimer’s disease and
schizophrenia.

8. It Can Help With Relaxation and Sleep Quality

Regular exercise can help you relax and sleep better.
In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative

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 Republic of the Philippines
Laguna State Polytechnic University
Province of Laguna
ISO 9001:2015 Certified
Level I Institutionally Accredited

processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality
by helping it drop during sleep.
Many studies on the effects of exercise on sleep have reached similar conclusions.
One study found that 150 minutes of moderate-to-vigorous activity per week can provide up to a 65%
improvement in sleep quality.
Another showed that 16 weeks of physical activity increased sleep quality and helped 17 people with
insomnia sleep longer and more deeply than the control group. It also helped them feel more energized during the
day.
What’s more, engaging in regular exercise seems to be beneficial for the elderly, who tend to be affected by
sleep disorders.
You can be flexible with the kind of exercise you choose. It appears that either aerobic exercise alone or
aerobic exercise combined with resistance training can equally help sleep quality.

9. It Can Reduce Pain

Chronic pain can be debilitating, but exercise can actually help reduce it.
In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However,
recent studies show that exercise helps relieve chronic pain.
A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and
improve their quality of life.
Several studies show that exercise can help control pain that’s associated with various health conditions,
including chronic low back pain, fibromyalgia and chronic soft tissue shoulder disorder, to name a few.
Additionally, physical activity can also raise pain tolerance and decrease pain perception.

LSPU SELF-PACED LEARNING MODULE: PE3 - INDIVIDUAL, DUAL SPORTS