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    4 Types of Exercise

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    Kenneth Celmar
    This document discusses types of basic exercises and gymnastics skills. It describes four categories of exercise: endurance, strength, balance, and flexibility. It provides examples of exercises that fit within each category. The document also outlines nine fundamental gymnastics skills, including handstands, casts, splits, handsprings on vault, back handsprings, round-offs, single leg turns, split leaps, and tap swings on bars. For each skill, it provides a brief description of proper form and importance within gymnastics.

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    4 Types of Exercise

    Uploaded by

    Kenneth Celmar
    150 views5 pages
    This document discusses types of basic exercises and gymnastics skills. It describes four categories of exercise: endurance, strength, balance, and flexibility. It provides examples of exercises that fit within each category. The document also outlines nine fundamental gymnastics skills, including handstands, casts, splits, handsprings on vault, back handsprings, round-offs, single leg turns, split leaps, and tap swings on bars. For each skill, it provides a brief description of proper form and importance within gymnastics.

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    This document discusses types of basic exercises and gymnastics skills. It describes four categories of exercise: endurance, strength, balance, and flexibility. It provides examples of exercises that fit within each category. The document also outlines nine fundamental gymnastics skills, including handstands, casts, splits, handsprings on vault, back handsprings, round-offs, single leg turns, split leaps, and tap swings on bars. For each skill, it provides a brief description of proper form and importance within gymnastics.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    150 views5 pages

    4 Types of Exercise

    Uploaded by

    Kenneth Celmar
    This document discusses types of basic exercises and gymnastics skills. It describes four categories of exercise: endurance, strength, balance, and flexibility. It provides examples of exercises that fit within each category. The document also outlines nine fundamental gymnastics skills, including handstands, casts, splits, handsprings on vault, back handsprings, round-offs, single leg turns, split leaps, and tap swings on bars. For each skill, it provides a brief description of proper form and importance within gymnastics.

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    © All Rights Reserved
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    of 5

    GROUP 3

    TYPES OF EXERCISE

    AND

    BASIC GYMNASTICS

    MEMBERS;

    CERILO JR. N. ANTIPUESTO

    CHRISTIAN LOUIE M. CARITATIVO

    JOHN JERUEL SYTING

    JOSIE ROSE TEPAN

    MARIEFHEL B. FALLER

    SHIELA MAE CORTEZ


    GROUP 2

    VARIOUS FUNCTIONS OF EXERCISE, EXERCISE AND THE

    BODY SYSTEM AND HOW THE BODY CHANGE DURING

    EXERCISE

    MEMBERS;

    CHRISTIAN MARK NIOG


    JUNE ANGELO JACINTO
    KENETH A. FALLADO
    RHEA MAE CAURAO
    ISMAEL MATEO
    JOUIE BAGUION
    VEBIAN BALANZA
    MA. DANICA INTEGRO
    FRINCESH SHEN RUIZ
    TYPES OF EXERCISE

    Exercise and physical activity fall into four basic categories—endurance, strength,
    balance, and flexibility. Most people tend to focus on one activity or type of exercise and think
    they’re doing enough. Each type is different, though. Doing them all will give you more
    benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

    Some activities fit into more than one category. For example, many endurance activities also
    build strength. Strength exercises can also help improve balance.

    Endurance
    Endurance, or aerobic, activities increase your breathing and heart rate. They keep your heart,
    lungs, and circulatory system healthy and improve your overall fitness. Building your
    endurance makes it easier to carry out many of your everyday activities. Endurance exercises
    include:

    Brisk walking or jogging


    Yard work (mowing, raking, digging)
    Dancing

    Strength
    Strength exercises make your muscles stronger. They may help you stay independent and
    carry out everyday activities, such as climbing stairs and carrying groceries. These exercises
    also are called “strength training” or “resistance training.” Strength exercises include:

    Lifting weights
    Using a resistance band
    Using your own body weight

    Balance
    Balance exercises help prevent falls, a common problem in older adults. Many lower-body
    strength exercises will also improve your balance. Balance exercises include:

    Standing on one foot


    Heel-to-toe walk
    Tai Chi

    Flexibility
    Flexibility exercises stretch your muscles and can help your body stay limber. Being flexible
    gives you more freedom of movement for other exercises as well as for your everyday
    activities, including driving and getting dressed. Flexibility exercises include:

    Shoulder and upper arm stretch


    Calf stretch
    Yoga
    BASIC GYMNASTICS

    1. Handstand:

    The handstand is arguably the single most important skill and position in the sport of
    gymnastics. It’s the building block for essential skills on each of the four events. Being able
    to do a perfect handstand is one skill you should learn to master. The handstand is used in
    most tumbling skills — walkovers and handsprings. The handstand is important on bars —
    cast to handstands and giants are in the handstand position. Handsprings on vault pass
    through the handstand position. One of the keys to nailing the back extension roll in the level
    6 floor routine is to hit a perfect handstand in the middle of the roll.

    2. Cast:
    Casting is the most basic bar element, and learning how to cast well early on will help you
    learn so many other skills. Body position in the cast is a hollow body shape. The hollow body
    shape is similar to the shape you have in a perfect handstand other than the fact that your
    back is slightly rounded with your stomach pulled towards your spine. You will eventually be
    casting to handstand, so the higher you can cast with a nice tight body position the better.
    You want your legs to be together and straight, your stomach pulled in, your back rounded
    and your eyes looking at the bar. Learn how to do a cast handstand.

    3. Splits:
    Mastering your side and middle splits will help you execute other skills that use that same
    shape as well. And your splits are easy to practice at home. The split “shape” is everywhere
    in gymnastics — split leaps, jumps, switch leaps, in the middle of backwalkovers, etc. The
    better you can do your splits on the ground, the better you will be able to do them in the
    middle of a skill. You should be able to do a split on your left leg, your right leg and a middle
    split with your legs straight and all the way to the ground. If you’re having trouble getting
    your splits all the way to the floor, learn some tips for increasing your flexibility.

    4. Handspring on Vault:

    The handspring on vault is the basic skill that all upper level vaults are based off of. It will be
    hard to succeed at Yurchenkos or twisting vaults if you haven’t figured out the mechanics of
    the handspring vault. To do a great handspring on vault you need to run fast, jump hard
    “punch” off the spring board, fly through the air and hit a perfect handstand on top of the
    vault table, block using your shoulders off the top of the vault and land on your feet. The first
    basic gymnastics skill is in play here also — the handstand.

    5. Back Handspring:
    A back handspring is an important gymnastics skill to master because it is the basic skill used
    in back tumbling on floor and beam. It will be hard for you to connect upper level skills (like
    layouts, full-twists, back tucks and double backs) to a round off back handspring if you can’t
    do a proper back handspring. The round off and the back handspring are both crucial for
    providing power to whatever comes after it.

    6. Round-off
    A round off is just as important as a back handspring to master for tumbling on floor. The
    round off gives power just like the back handspring does to the tumbling pass.
    7. Turn on 1 Foot
    The turn on 1 foot is a skill that doesn’t go away. It is required in every floor and beam
    routine gymnastics levels 4-10. So you might as well master this basic gymnastics skill right
    away full turn gymnastics

    8. Split Leap
    The split leap is another skill that is required in every floor and beam routine levels 4-10. To
    have a perfect split leap you want to be able to do your perfect split position in the air as high
    as you can off the ground. You also want your split to be even — both legs should be the
    same distance from the ground.

    9. Tap Swing on Bars


    Tap swings on bars, along with casts, are a building block of bar routines in all gymnastics
    levels. A tap swing is a swing on bars, but at the back of the swing you should “regrip.” This
    means you should come off the bar briefly and re-grab. At the back of the bar your body
    should be in a hollow position, underneath the bar you should move to a slight arch position
    as you “tap” your feet higher in the front of the bar. This just means that your feet will come
    forward to create a slight hollow in your body again.

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