PHED 102:

INDIVIDUAL AND DUAL SPORTS

MODULE III

Lesson 1
 2

History, Development, Nature and

Equipment in Track Events

Lesson 2
Types of Track Events and Basic Skills

Lesson 3
Types of Training for Athletics

Lesson 4
Drills in Track Events

LESSON 1:
History, Nature, Development and Equipment in Track
and Field Events

 INTRODUCTION

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Source: https://www.youtube.com/watch?v=pUqBqJuCAck

Olympic Games today was developed from the ancient track and field
events that originally started and held in Ancient Greece. However, some
historians trace the origins of the Athletics back to 10th or even 9th century
BC.

In the year 776 BC in the ancient Olympia in Greece the first Olympic
Games were held and during that games, only one, to use modern day
terminology, track and field event was held and that was the stadium
footrace and the winner of that events and the first ever Olympic winner
was Koroibos. Athletics or rather some of the aspects of athletics were
present at the Panhellenic Games that were held in Greece and from there
the ideas and the main concepts of the Athletics spread to Italy around the
year 200 BC.

During the next several centuries Athletics developed in slow steps.

However, during the Middle Ages the new wave of the track and field
development began. During that time track and field developed in the
Northern part of Europe. Track and field as we know it today began
developing in the 19th century when first competitions in track and field
took places. In that time, those track and field competitions primary were
organized by educational institutions, sport clubs and some military
organizations. The events organized by these institutions were actually the
one that included the hurdle races.

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During this period, first national athletics associations have been

established and shortly after that first national competitions took place.
Among the first associations who organized such competitions was Amateur
Athletic Association of England who in 1880 organized the annual AAA
Championship. Even before England, the New York Athletic Club from the
United States organized the first USA Outdoor Track and Field Championship
back in 1876.

As track and field was developing in big steps during that time, there
was one common problem that all athletes shared. During that time, all
athletes were considered to be amateurs and because of the known rule
that the amateur athletes could not receive training money, money prizes or
sponsorship deals that was ever growing issues among the athletes. The
charges that some athlete might be a professional eventually lead to
stripping of the victories that that athlete had in previous period.

One of the biggest milestones for the development of the Athletics

came back in 1896 at the Summer Olympic Games. In those Games in
Athens, track and field together with a marathon comprised the majority of
the sporting events at that Games. Besides that, those Games are also
important because they for the first time introduced the metric
measurement that was used in the track and field competitions. During the
next couple of decades, the development of the track and field, or rather,
the athletics in general, put the Athletics on the path of becoming the most
important aspect of the Olympic Games for every game in the future.

In 1912, the second milestone in the development of the Athletics

occurred when the International Amateur Athletic Federation or IAAF was
founded and as such it became the international governing body for track
and field.

The officials of the IAAF of that time emphasized the importance of the
amateurism for the athletics and it became of the basic principle on which

IAAF will continue to operate. Up until the early 1920’s, track and
field were only a male sport. Women became part of the athletics only after
women’s sport movement organized Women’s World Games back in 1921.
However, women for the first time participated in track and field
competitions at the Olympic Games back in 1928 Summer Olympic Games.

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After athletics gained more media coverage and since it became

appealing for big companies the amateur statues of the athletes were
dropped in favor of the professionalism. Officially, in 1982, International
Amateur Athletic Federation abandoned the notion of amateurism and it
became the organization of professional athletes. Following that, the next
year marked the first year in which the first IAAF World Championship in
Athletics was held and from that moment, the popularity of athletics and
athletes continued to grow and today they are among the most respected
athletes in any sport.

Source: http://www.carifta2012.com/the-history-of-athletics-track-and-
field-history/

Beginning in the 1920s, track and field’s scope widened. The first
NCAA national championships were held for men in 1921, and women’s track
and field became part of the Olympic Games in 1928. In 1952, the Union of
Soviet Socialist Republics (USSR) sent its first Olympic team ever to the
Summer Games in Helsinki, Finland, where the squad captured several
track-and-field medals. Over the next 30 years, the U.S. and Soviet teams
battled in one of the sport’s longest and most competitive rivalries.
Women’s track struggled for widespread acceptance until the 1970s, when
track and field as a whole enjoyed a boom in popularity. During that time,
the U.S.-based International Track Association (ITA) organized a professional
track circuit. The venture, although popular among fans, went bankrupt
after several years. Few athletes wanted to participate in ITA competitions
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because athletes were actually receiving larger illegal payments for

appearing at amateur meets than legitimate professionals were making on
the new circuit. Many athletes also turned away from ITA competition
because it disqualified them from participating in future Olympic Games.
The Athletics Congress now regulates the sport in the United States; the
International Amateur Athletics Federation (IAAF) sanctions international
competition. Track and field have been the centerpiece of the Summer
Olympic Games since their revival in 1896. International professional
running, initiated in the 1970s, has had limited success.

DEVELOPMENT OF TRACK AND FIELD EVENTS

1849, June 18: First Organized Modern Meet

Royal Military Academy at Sandhurst held the first organized track

and field meet of modern times. This event is important because, up until
this point track and field had mostly gone off the map due to dark ages and
such. However, this first meet got athletics back on the map, however the
sport was still only for men.

1886, April 20: First Championship

The first English championship was held the first amateur athletics
club, (First of many!) The competition was held still for gentlemen only, and
had no money reward and that idea has lasted to the present day and is the
basis of the rules governing the sport. Also, this competition has been every
year competition sense 1886!

1896, June 18: First Modern Olympic Games

The first Olympic games were held in Athens, and track and field
events were a main focus, making Track and Field an international sport for
the first time, and creating a more widespread appreciation of the sport.

1913, February 19: Modern Rules Approved

In 1913 representatives from 16 countries decided to form the

International Amateur Athletic Federation or IAAF,the association
established standard rules for the sport, approved world records, and made
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sure the amateur code was followed at all times. And it continues to do
these actions today. A very crucial point for Track and Field.

1921, April 3: Women Join the Sport

In 1921 representatives from six countries formed an athletic

federation for women! That soon later merged with the IAAF. Thanks to this
event women have been able to compete and show their talents in track and
field, and schools that were formally only supporting boys track, allowed
girls to have a track team!

Note: The first NCAA national championships were held for men in 1921, and
women's track and field became part of the Olympic Games in 1928.

1952, February 24: Track and Field`s First Rivalry

In 1952, the Union of Soviet Socialist Republics sent its first Olympic
team ever to the Summer Games Finland. where they scored several
medals. Starting Tracks first rivalry between Us and the USSR, (Not to
mention the tip of the iceberg for the cold war!) This rival made headlines
and a new sport to capture the country attention, and inspire amateurs to
get involved!

1962, December 14: PATAFA, Inc.

Philippine Amateur Track and Field Association was established. And

it was renamed into Philippine Athletics Track and Field Association
(PATAFA), Inc.

1970, July 1: Professionalism within Athletes

In the 1970's a professional stature was formed so that athletes can

compete annually in events AND be getting paid while still be able to
compete in the Olympics. This is important because it brought track and
field up from a sporting event, to an actual professional sport and career.

1979, October 14: The Athletics Congress

The Athletics Congress or TAC/USA became operational in 1979 with

its very first annual meeting, held in Las Vegas with that year's AAU
Convention and constitutional convention held in months later in Dallas/Fort
Worth in 1980. This is important because the governing bodies of Athletics
have made numerous positive changes to the sport over time! Module 3
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1992, November 21: New Name Same Game

In 1992, the formally known name was changed to USA Track & Field
(USATF) to increase recognition for the sport in the United States. And it
did! And over time and over all the changes leading up to the name change,
has basically brought new athletes to the sport. Resulting in the
continuation of the Athletics legacy and popularity of the sport!

EQUIPMENT OF TRACK AND FIELD EVENTS

Source:
https://sportsaccessoriesstore.wordpress.com/2012/06/07/athletics-track-
and-field-equipment/

Track and Field is a very unique sport because it encompasses many

different competitions in one event. The sport of track and field includes
running, jumping, and throwing events. Track and field teams usually have
different members, each competing in events they have individually trained
for. Every event in track and field requires agility, training, and specialized
equipment. Here is the following equipment used in track and field events:

A. Discus
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The discus is a wooden disc surrounded by a metal rim. The men's

discus weighs about 4.4 pounds and measures roughly 8.6 inches in
diameter; the women's discus is half as heavy (about 2.2 pounds) and a little
bit smaller (7.1 inches in diameter).

B. Hammer

The hammer consists of three parts: the head, wire and grip. The
head is a solid metal ball of the same size as the shot (see below). The wire
is .10 of an inch in diameter. The entire hammer must weigh at least 16
pounds; it measures roughly 3 feet, 10 inches. For women, the entire
hammer must weigh at least 8.8 pounds and measure roughly 3 feet, 9 1/2
inches.

C. Hurdles

The 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.

D. Javelin

The javelin has three parts, the shaft, head and grip. The shaft is a
smooth metal rod tapered at both ends, with the head, a sharply pointed
metal cover, fixed to the front end. The grip is positioned at the javelin's
center of gravity. The men's javelin is roughly 8 feet, 6 inches long and
weighs at least 1.76 pounds, while the women's javelin is about 7 feet, 2
1/2 inches and weighs at least 1.3 pounds.

E. Shot Put

The shot is made of solid iron, brass or any metal not softer than
brass. It can also be constructed of a metal shell filled with lead. It must
have a smooth outer surface with a diameter between 4.3 and 5.1 inches for
men's competition, or 3.7 and 4.3 inches for women. The shot must weigh at
least 16 pounds for men and 8.8 pounds for women.

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F. Steeplechase water jump

The steeplechase water jump consists of a hurdle measuring 12 feet

(3.66m) wide and 3 feet (91.4cm) high, followed immediately by a water
pit. The length of the water jump, from the hurdle to the far end of the
water pit, is 12 feet (3.66m). The water pit is 27.5 inches (70cm) deep at
the end closest to the hurdle, gradually sloping up to track level at the far
end; it's lined with a synthetic surface thick enough to allow the runners
spikes to grip. At the start of the race, the water level in the pit is even
with the track.

G. Vaulting Pole

The vaulting pole is the one field implement that has no official
standards for competition. It can be made of any material and can be any
length and diameter. The length of the pole is determined by numerous
factors including the vaulter's height, weight, and personal preference.
Most world-class women use poles over 14 feet in length while the poles
used by male competitors are often as long as 18 feet.

 LEARNING ACTIVITY

1. Watch the video link below and give your insight or reflection about it.
At least 5 sentences (200-250 words)

The Ancient Origins of the Olympics- Armand D’Angour

https://www.youtube.com/watch?v=VdHHus8IgYA&feature=emb_title
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2. List at least 5 World Class Filipino Track and Field Athletes and
enumerate their achievements as an Athlete.

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NOTE: USE THE ANSWER SHEET TEMPLATE/FORMAT PROVIDED

LESSON 2

Types of Track Events and Basic Skills

 INTRODUCTION
Track and field events are among the oldest of all sporting
INTRODUCTION
competitions, transcending cultures and civilizations. Historical evidence on
the origins of athletics competitions is still sketchy, but it is generally
agreed that these events have been present since the Ancient Olympic
Games in Greece, which date back to 776 BC.
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The first Games featured a limited number of events, such as a 180m

sprint across the length of the stadium, but have since expanded to
encompass at least 12 track events, 8 field events and three events
combining track and field components. Most athletes tend to specialize in
just one event, aiming to achieve perfection.

TYPES OF TRACK EVENTS

Combined Track & Field Events

However, some athletes would take part in combined track and field
events, also known as the decathlon, heptathlon and pentathlon. They
would earn points in each event which adds up to a total score.

Here’s a summary of these combined events:

Men’s Decathlon

Track Events: 100m - 400m - 1500m - 110m Hurdles

Field Event: Long Jump - High Jump - Pole Vault - Shot Put - Discus
Throw - Javelin Throw

Women’s Heptathlon

Track Events: 200m - 800m - 100m Hurdles

Field Events: Long Jump - High Jump - Shot Put - Javelin Throw

Men’s Heptathlon

Track Events: 60m - 1000m - 60m Hurdles

Field Events: Long Jump - High Jump - Pole Vault - Shot Put

Women’s Pentathlon

Track Events: 800m - 60m Hurdles

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Field Events: Long Jump - High Jump - Shot Put

Track Events in Athletics: Types, rules & fun facts

Track events can be divided into three main categories: events that
require running on a track over a defined distance, running events with
obstacles placed on the track, and relay events. While track events
generally refer to events held within the stadium, other distance events
that require running on roads have been included in the roster.

Track events are generally not complicated - you run from point A to
point B in the quickest time possible. However, those not familiar with
athletics may wonder what the difference is between the events, other than
the distance involved. Hence, here’s a general lowdown of the basic things
you should know about track events.

Source: https://www.topendsports.com/sport/athletics/events.htm

Types of track events

A. Sprints

- Sprints refer to explosive bursts of speed over short distances. As

such, sprinters generally require more muscle mass than their long-
distance counterparts due to the anaerobic nature of the event.

List of sprint events:

 60m
 100m
 200m
 400m

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Famous sprinters and World Records

Usain Bolt, world record holder in the 100m (9.58s), 200m(19.19s) as well as
4 x 100m (37.04s) relay. The ninth time Olympic gold medalist won the
100m, 200m and 4 x 100m relay at three consecutive Olympic Games.

B. Middle distance

- Middle distance events are longer than sprints and up to 3000m.

They are frequently referred to as the hardest of the running events
as it requires both enduran1ce and strength. Middle distance runners
look leaner than the sprinters, and slightly more muscular than the
long-distance runners.

List of middle-distance events:

 800m
 1500m
 1600m
 2000m
 3000m

C. Long distance

- These races are generally of an aerobic nature. That is to say, it

requires the runner to process oxygen in low-intensity activity over a
long period of time. Long distance runners have strong cardiovascular
systems, enabling them to last through races ranging from 15min to 2
hours.

List of Long- distance events:

 10,000m
 20,000m
 30,000m
 42,195m (Marathon)

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Eliud Kipchoge, the 2016 Olympic marathon gold medalist attempted

to break the 2-hour mark for running 42,195m in May 2017. After 3 years of
preparation, Kipchoge came in shy of 25 seconds. Read more about this
inspiring story here.

D. Hurdles and steeplechase

- The steeplechase is an obstacle race, which was derived from horse

racing. Both men and women race over the most common distance -
3000m - though the steeplechase for women has lower barriers.
Steeplechase usually comprises of a water jump as well. Likewise,
hurdles events consist of obstacles placed in regular intervals over
the distance of the race. Failure to pass over or intentionally
knocking over the hurdles will result in disqualification.

Format of a Steeplechase race

The 3000m steeplechase race has a

total of 28 barriers and seven water
jumps, while the 2000m
steeplechase race has 18 barriers
and five water jumps.

Steeplechase barrier height

There’s a difference when it comes to the height of the barriers in

the steeplechase for men and women. The barrier heights for men are
0.914m (36in) and the barrier heights for women are 0.762m (30in).

E. Relays

- Four runners make up a relay team. Each runner must hand off the
baton to the next runner within a certain zone, usually marked visibly
on the track. Failure to pass the baton properly, or losing the baton
may result in disqualification.

Disqualification Criteria

Here are some rules where a team can get disqualified in a relay in athletics

 Baton dropped and not recovered by the athlete who dropped it Module 3
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 Improper passing of the baton, especially when not passing in the

exchange zone
 Causing an obstruction to other athletes
 False starting

List of Relay Events

 4 x 100m
 4 x 200m
 4 x 400m
 4 x 800m

Indoors vs Outdoors Tracks: Indoor track competitions are generally

more limited compared to outdoor track competitions due to space
limitations; indoor tracks are 200m long, with four to six lanes while
outdoor tracks are 400m with eight lanes.

Indoor tracks are unique as they can have banked turns and this
banking is useful for athletes who usually compete on a flat track.

SEVEN SKILLS ATHLETES CAN PUT TO USE IN THE TRAINING FIELD

These are skills, attributes and characteristics every athletic has that
can be an asset both on and off the field. While there are many more, here
are a few to start thinking about:

1. Dedication
There is no doubt that every proud athlete has dedicated a large
amount of time and energy to their passion for athletics.
Why this is important in the Training Field: Nowadays, recruiters are
often weary of a potential employee’s dedication and loyalty to the
company. As an athlete, you have proven your consistency to stick with
something through its ups and downs.

2. Communication
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Most sports are team sports, or at least there is someone else

involved, like a coach or trainer. When you are so dedicated to a physical
activity, your body often needs you to speak up. The ability to do so is
ingrained within every athlete.
Why this is important in the Training Field: Every employer is looking
for someone with the ability to communicate effectively. Athletes prove to
be great at communication, as it is generally required to succeed in any
sport.

3. Perseverance
Patience is a virtue. Perseverance is the ability to remain patient
while continuing to push through any and all adversity coming in your way.
Athletes are put in positions where their perseverance is tested constantly,
whether it be during practice, a big game or managing all other
responsibilities.
Why this is important in the Training Field: In every work place, there
will be demands and challenges. Perseverance is key and something not
everyone is capable of.

4. Discipline
This is a special one because young adults often don’t realize how
important discipline is until they have been negatively affected by their own
lack of discipline.
Why this is important in the Training Field: Waking up for work,
meeting deadlines, taking initiative when appropriate, doing so without an
attitude.

5. Teamwork
It is very needed not only in athletic field but to all sports. It is a
matter of showing camaraderie to your teammates and to have a good game
in every competition.
Why this is important in the Training Field: Even if you work alone,
you will have colleagues and a supervisor (or two). Being able to make
decisions that benefit more than just you is something many people have a
very hard time with. As an athlete, you are used to thinking on behalf of the
whole.

6. Leadership
Being a leader does not mean you have to be team captain or win
MVP. Rather, every athlete is a leader in his or her own way. Some are in
the frontline at all times, others step up when needed most.
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Why this is important in the Training Field: While others might be

uncomfortable leading their colleagues, athletes will have no problem as
they’ve had plenty of practice. This skill makes you someone others can
count on to lead the troops, even if you’re not in a leadership role.

7. Resilience
We are all born with resilience, but it is also something we can build.
Through the experience of an average athlete, pushing yourself to the limit
in a workout or recovering from an injury teaches you to pick yourself up no
matter how fast your heart is beating or how much trouble you have
catching your breath.
Why this is important in the Training Field: There will surely be
disappointments at work and in life. Athletes with resilience are likely to
come out of a fire stronger than they were before. Employers can count on
those with resilience not to give up.

These are the things every athlete should consider in all aspects of
their life, either in the training field or in any competition. This will lead
them to showcase sportsmanship at all times.

 REFLECTION

1. Give an example/situation wherein you can apply the seven skills

athletes can put to use in the training field. 1 example per each skill
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NOTE: USE THE ANSWER SHEET TEMPLATE/FORMAT PROVIDED

LESSON 3
TYPES OF TRAINING FOR ATHLETICS

 INTRODUCTION
CARDIOVASCULAR ENDURANCE is an indication of a person’s overall
physical health. Cardiorespiratory endurance tests monitor how well the
heart, lungs, and muscles perform during moderate to high-intensity
exercise.

Increasing cardiovascular endurance improves oxygen uptake in the

lungs and heart and can help a person sustain physical activity for longer.
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Other names for cardiorespiratory endurance include cardiovascular fitness,

cardiovascular endurance, and cardiorespiratory fitness.

Source: https://www.medicalnewstoday.com/articles/325487

HOW IT IS MEASURED?

Tests that measure cardiovascular endurance include:

A. Metabolic equivalents- Metabolic equivalents (METs) refers to the ratio

between the energy expended during physical activity and the energy
expended while at rest. Finding a person’s MET involves measuring how
much oxygen their body uses at rest.

B. Maximum oxygen uptake- Maximum oxygen uptake (VO2 max) test

determines the maximum amount of oxygen the body is capable of using
during high-intensity activities, such as sprinting or biking.

TRAINING FOR ATHLETICS THAT IMPROVE CARDIOVASCULAR ENDURANCE

Cardiovascular exercise is any activity that:

• involves the large muscles of the body (especially the legs)

• is rhythmic and continuous in nature (as opposed to stop-and-start)
• challenges your heart and lungs to work harder.

Activities like walking, jogging, running, cycling, swimming, aerobics,

rowing, stair climbing, hiking, cross country skiing and many types of
dancing are “pure” aerobic activities. Sports such as soccer, basketball,
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squash and tennis may also improve your cardiovascular fitness. However,
endurance training could improve performance in these sports. Athletes
typically use three training methods to improve their cardiovascular fitness:

• slow to moderate-intensity distance training

• moderate to high-intensity interval training
• high-intensity continuous exercise.

MUSCULAR STRENGTH AND ENDURANCE TRAINING

Muscular strength is how much weight you can lift at one time.
Muscular endurance is how many times you can lift a certain amount of
weight. Resistance training (also referred to as weight training or strength
training) helps increase muscular strength and endurance.

Muscular strength and endurance are two important parts of your

body’s ability to move, lift things and do day-to-day activities. Muscular
strength is the amount of force you can put out or the amount of weight
you can lift. Muscular endurance is how many times you can move that
weight without getting exhausted (very tired).

BENEFITS OF MUSCULAR STRENGTH AND ENDURANCE TRAINING

Muscular strength and endurance are important for many reasons:

Increase your ability to do activities like opening doors, lifting boxes or

chopping wood without getting tired.
Reduce the risk of injury.

Help you keep a healthy body weight.

Lead to healthier, stronger muscles and bones.
Improve confidence and how you feel about yourself.
Give you a sense of accomplishment.
Allow you to add new and different activities to your exercise program.

FIVE MAJOR TRAINING OF MUSCULAR STRENGTH AND ENDURANCE

1. Plank
 To start, lie flat on your stomach (hips touching the ground) with
your legs flat and upper body propped up by your forearms.
 Tightening your lower back and shoulder muscles, raise your hips off
the ground.
 Hold for as long as you can (aim for intervals of 30 to 45 seconds)
and then relax. That completes one repetition (rep). Module 3
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2. Body Weight Squat

 Start by standing upright with your feet placed in a position slightly
wider than shoulder-width apart, and your toes pointed straight
ahead.
 Bend your legs and drop your buttocks down to the height of your
knees. Your legs should form a 90-degree angle when you’re at the
bottom of the movement.
 With your weight on your heels, push yourself back upright,
squeezing through your glutes (buttock muscles) on the way up.
 Perform 5 sets of 25 repetitions. Adjust this rep number if you feel
you can do more at the end of each set.

3. Walking Lunges
 Stand upright with your feet shoulder-width apart.
 With your right leg, take a large step forward, then drop your body
down so that your back leg touches the ground.
 Push down through your front heel and stand back upright.
 Repeat the same motion with your left leg.
 Perform 5 sets of 30 lunges (15 on each leg, per set).

4. Pushups
 Start by lying flat on your stomach.
 Push yourself off the ground into a plank position. Hold your body up
with your toes and with your hands (not your forearms, as with the
plank described above).
 Lower yourself back down, letting your chest touch the ground.
 Promptly push down on your palms and raise your body back to a
plank position

 Perform 5 sets of 15 repetitions (adjust as needed).

5. Sit-ups
 Start by lying flat on your back, with your legs bent and your feet
flat on the ground. Place your hands beneath your neck, with your
elbows out to the sides.
 Clench your stomach muscles and bring your torso up so that it’s
flush with your thighs. Resist the urge to use momentum, rather than
your muscles, to bring your body up.
 Guide your body down in a controlled motion to maximize your
muscle use.
 Perform 5 sets of 25 repetitions.

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Source: https://www.dreamstime.com/illustration/man-doing-sit-ups.html

AGILITY AND FLEXIBILITY TRAINING

Agility refers to the ability to start, stop, and change direction

quickly while maintaining proper posture. Therefore, agility training is a
type of exercise training that incorporates short bursts of movement that
involve changes of direction. Agility training usually incorporates exercises
such as cone drills and/or ladder drills in which the exerciser has to
complete different movement patterns or foot patterns fast as possible.

Flexibility is the range of motion in a joint or group of joints or the

ability to move joints effectively through a complete range of motion.
Flexibility training includes stretching exercises to lengthen the muscles
and may include activities like yoga or Tai Chi. Improving your flexibility
can help you move more comfortably throughout the day.

IMPORTANCE OF AGILITY AND FLEXIBILITY TRAINING

To achieve peak performance, we must utilize the full length of the

muscle to exhibit power and strength. If muscles are too tight, they may
not be able to provide the explosiveness necessary for a particular
movement. Tight hip flexors, for example, will not allow you to extend to a
full stride while sprinting, thus inhibiting performance. Agility and
flexibility enhance movement and mobility for the athlete.

Here are several key benefits of agility and flexibility:

 Improved performance of daily activities

 Improved performance in exercise and sport
 Enhanced joint health
 Prevention of low-back pain and injuries
 Relief of aches and pains (particularly in the muscles exercised) Module 3
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 Relief of muscle cramps

 Relaxation and stress relief (mental and physical)
 Decreased risk of injury due to more pliable muscles
 Improved posture and balance (minimize stress on spine)

TYPES OF AGILITY AND FLEXIBILITY TRAINING

1. Lateral Plyometric Jumps

- Lateral plyometric jumps help build explosive power, balance, and
coordination by using our natural body weight. This advanced agility
training exercise is essential for any athletic position that requires
lateral coordination and power. For best results, be sure to perform
this drill after a thorough warm up.

2. Forward Running, High-Knee Drills

- Requiring only a basic speed later and your body, this agility training
exercise is designed to improve foot coordination and speed for all
field sport athletes. Simply run with high knees forward through the
ladder, landing in every ladder space. For this simple drill, proper
form is key. Be sure to land on the balls of your feet and drive
forward with your arms.

3. Lateral Running, Side-to-Side Drills

- Lateral running drills greatly improve both knee and ankle stability,
making them ideal for court-sports. For proper form, maintain a low
center of gravity and quickly step side-by-side through the ladder. Be
sure to step both feet, one at a time, inside each rung of the ladder.
While driving your arms forward, always aim to land on the balls of
your feet. Repeat from right to left and then again, left to right.

4. Dot Drills
- Agility and explosive speed are achievable when you have the
appropriate leg strength, something that is improved with basic dot
drills. Dot drills are just one of the ways in which you can increase
knee and ankle strength, giving you the additional stability, you need
for field sports, racket sports, basketball and soccer. Dot drills allow
these athletes to fluently change direction without notice.

5. L Drills
- L Drills, aka Cone Drills, are a popular agility training exercise used
by coaches and professional trainers to develop rapid change of
direction ability and speed.

6. Plyometric Agility Drill

- Athletes use plyometric jumping exercises to build explosive power
and speed. Additionally, these challenging agility training drills
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improve coordination, dexterity, and effectively improves sports

performance. Using a set of small hurdles, jumping on one or both
feet can develop agility and increase foot speed for runners and field
sports athletes alike.

7. Shuttle Runs
- The shuttle run is a standard agility training exercise used by
athletes who play stop-and-go sports (i.e. soccer, basketball, and
hockey). Shuttle run drills are an easy way to inject some high-
intensity training into a basic conditioning program while you build
speed, agility, and endurance.

BALANCE AND COORDINATION TRAINING

Your proprioception, or sense of physical self, is what allows you to

move naturally throughout the world, go through motions, or participate in
physical activity and be sure that your limbs will be in the right place to
move you correctly. You receive proprioceptive signals from all over your
body, via your muscles, tendons and joints.

A good sense of proprioception can improve your balance and

coordination as well as your physical capabilities. This can improve your
day-to-day coordination if you're accident prone, and it can help the
elderly, children and those who are disabled.

You can train to improve your body's ability to read its proprioceptive
signals by using exercises that specifically challenge you to be aware of how
your body is moving and how it is positioned. A 2015 study found that
proprioceptive training improves your balance and coordination by more
than 50 percent. Here are four training trips to improve your balance and
coordination by training your proprioceptive senses.

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Source: https://www.stack.com/a/4-training-tips-to-improve-balance-and-
coordination

1. Feel the intense while you perform exercises

When you close your eyes, you should still have a general sense of
where your body is. This can enable you to, say, touch your nose with your
eyes shut. To improve your proprioceptive signals, you can practice simple
exercises with your eyes shut to focus on the sensations being sent
throughout your body.

Perform a simple exercise that won't trip you up—lifting dumbbells,

for instance—and practice feeling how your body is positioned as you go
through the exercise with your eyes closed. Practice Push-ups or ride a
stationary bicycle with your eyes shut. This can help you identify the
sensations your body is sending. By allowing yourself to focus on them, you
can notice more parts of your body than you usually do, and develop a more
instinctive knowledge of how you're positioned.

2. Perform balance exercises to improve your coordination

Balance exercises can improve your ability to evenly distribute your

weight and keep you from toppling over. This can help you when you're
leaning down, when you're carrying something heavy, when you've injured
one leg or when you're simply performing physical activities. Improving your
balance can keep you from tumbling, tripping, falling down stairs or
otherwise injuring yourself, which becomes increasingly important as you
age.

Introductory balance exercises include standing on one foot for 20 to

30 seconds at a time, then switching to the other foot. You can also
practice walking in a straight line, positioning one foot in front of the other
with every step, to improve your balance. You could test and further
develop your balance through water sports like surfing, water skiing or
using a stand-up paddle board. These exercises can help you learn how to
control your weight distribution and coordination.

3. Incorporate strength training into your workout

Strengthening exercises—particularly exercises that work on critical

joints, such as your knees and shoulders—can make a significant difference
in your coordination and your proprioceptive senses. By building strengthModule
in 3
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your legs, shoulders and back, you build a stronger base to control your
body and improve your awareness and physical capabilities. If you perform
core exercises, you can further strengthen your balance by improving your
trunk muscles to hold up the upper half of your body more effectively. For
example, if you trip, you can use your core muscles to hold yourself up and
pull back from the fall.

4. Use plyometric exercises to improve your sense of self

You can use exercises that require quick footwork and coordination
to improve your proprioceptive signals. These plyometric exercises, such as
running in a figure-eight pattern, make you think about how your body has
moved and how it will continue to move in order to prepare yourself and
your balance. They can be physically demanding, so be sure to stick to a
level you're capable of rather than attempting to clear a 4-foot hurdle with
no training.

By working on your balance and coordination, you can keep yourself

from tripping, improve your movements and become more graceful.

TYPES OF BALANCE AND COORDINATION TRAINING

According to Cambridge Dictionary, coordination is “the ability of

your arms, legs, and other body parts to move in a controlled way.” This is
when multiple body parts work together at the same time to complete a
task.

For athletes, coordination is crucial to improve their training

performance and achieving consistently better results. For example, a
footballer needs coordination to run from one end of the field to another
while avoiding his opponents and catching the football. The same goes for a
tennis player practicing her backhand or a boxer dodging a direct hit.

While exercises that enhance conditioning, endurance, mobility,

strength, and muscle-building are all important, coordination training
shouldn’t be overlooked.

5 TRAININGS IN IMPROVING BALANCE AND COORDINATION

1. Ball or Balloon Toss

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Catch and bump a balloon back and forth using your hands, head,
and other body parts. Since the balloon floats slowly, you can change the
angles to make the exercise a little unpredictable. If you’re working with a
trainer or exercise partner, try facing different directions or standing
further apart for added difficulty.

For a little more challenge, use a small ball (like a tennis or table
tennis ball) which allows for faster speed. Ask your partner to switch up the
angles, speeds, and throwing patterns as they toss the ball to you. This
hand-eye coordination drill helps rehearse the way you think and react
quickly to the variations.

2. Jump Rope

This classic coordination exercise works to synchronize your hand-

foot-eye movements.

Start off by hopping from one foot to the other or slowly running in
place. Gradually progress to crisscross jumps, two-foot hops, or even a
faster speed when you’ve found your rhythm. Also, try to keep your rope at
a steady pace if you’re working on your footwork to minimize pain and
injury.

Essentially, jumping rope is not just an excellent drill that improves

your hand-eye coordination. It also works on your foot speed, teaching you
to maintain control and rhythm when you’re fatigued.

3. Balance Exercises

An essential part of your coordination training is balance. This ability

to perform static movements helps you perform a wide range of bodily
activities, including walking, squatting, and pressing overhead.

Begin by standing on both feet. Then slowly lift one leg as high as
your hip to create a 90-degree angle. You’ll begin to feel shaky, but try to
keep it there as long as possible. Remember, the longer you can maintain
your balance, the better you’re improving your coordination.

For added challenge, have a dumbbell on each hand as you shift your
weight to one leg. When you raise one foot off the ground, press the
weights (in your opposite hand) overhead. Try to do 10-12 reps before
switching to the other leg.
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4. Target Exercises

One of the staple drills for hand-eye coordination is called target

practice. Though it looks easy, it’s actually a really complex and
challenging task of aiming and throwing at a target.

Start by standing close to a target and hitting it accurately. Slowly

progress by moving further away from the target. For added difficulty level,
try to aim at your targets from different angles instead of just a straight
line (or directly in front). You might also want to try facing back, quickly
turning, then aiming for the target.

Another option to improve your hand-eye coordination is to throw

objects through an opening. You can use hoops, rings, or items with small
to large openings as your visual target. Essentially, the further you are or
the smaller the opening, the higher the difficulty level is – but better that
means it’s even better for your coordination training.

5. Juggling and Dribbling

They may look simple, but juggling and dribbling are hand-eye
coordination drills that help develop your control, rhythm, and timing.

When juggling, begin with just two balls and motioning slow circles.
Once you’ve found your pace, you can add in a third ball – which, when
you’re not fully focused, can make you lose your speed and rhythm.

Similarly, dribbling will train you to concentrate on the ball,

maintain your speed, and keep the right angles. You have many options to
try – dribbling with one hand, two hands back and forth, various speeds,
further or closer to the ground, and other tricks you may know. While this
requires a good amount of time and practice, this coordination exercise
helps improve your hand-eye movements.

 CHECK YOUR UNDERSTANDING

1. Create a work-out training on the following: (Do not copy the given
examples on this lesson) Module 3
 30

 Cardiovascular Endurance training (5 Trainings)

 Muscular strength and endurance training (5 Trainings)
 Agility and Flexibility Training (5 Trainings)
 Balance and Coordination Training (5 Trainings)

NOTE: USE THE ANSWER SHEET TEMPLATE/FORMAT PROVIDED

LESSON 4:
Drills for Track Events

 INTRODUCTION

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Static Stretching

Static stretching is the act of elongating a particular muscle or

muscle group and holding the specific position for a duration of 30 seconds
up to 2 minutes. Static stretching generally occurs at the start of training,
practice, or competitive sessions and is a direct portion of a warmup
routine. As a result of the elongation of muscle fibers and whole muscle
groups, static stretching works to increase muscle alignment and directly
improve range of motion.
These effects are the result of individual muscle fibers and
connective muscular tissues being tensed, lengthened, and aligned in the
direction of the specific stretch. Increased use of slow and gradual static
stretching will consequently cause a desensitization of muscle fibers, a
steady lengthening of muscle fibers, a decreased stretch reflex action, and
eventually an increase in overall muscle alignment and range of motion (The
Canadian Athletics Coaching Centre, 2010).

Although static stretching has positive restorative and rehabilitative

effects, static stretching as means for a warmup routine may have negative
effects on overall athlete performance. In a study conducted by Louisiana
State University, concluding research found that static stretching may have
adverse effects on sprint performance.
As elastic energy is largely used in power and speed exercises through
its correlation to the stretch-shortening cycle of the lower limbs, an
inability to maximally store elastic energy in the employed muscles will
cause a decrease in overall performance. In instances of high-intensity
sprinting, pre-performance static stretching ought to be acutely avoided in
favor of dynamic stretching (Winchester, Nelson, Landin, Young, &
Schexnayder, 2008).

Sample Static Stretches:

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Hamstring Stretch
Quadriceps Stretch
IT-Band Stretch
Groin Stretch
Calf Stretch

Remember: All stretches can and may be performed from a stand, seated,
or prone position.

Dynamic Stretching

In opposition to static stretching, warmup routines consisting of

dynamic activities have been shown to aid and improve overall instances
athletic of performance. In consistency with high intensity power and speed
activities such as sprinting, dynamic stretching works to stimulate and
prepare neuromuscular systems for eventual performance.
Dynamic routines consisting of “submaximal intensity aerobic activity
followed by large amplitude dynamic stretching and then completed with
sport specific dynamic activities,” are optimal (Behm & Chaouachi, 2011).
Accordingly, warmups should include aspects of speed, power, and
acceleration in conjunction with overall muscular, cardiovascular, and
neurological priming.

Sample Dynamic Exercises:

Neck Roll
Hip Circles
Knee Circles
Arm Swings
Iron Crosses
Scorpions
Leg Swings—

Warmup Procedure

A proper warmup routine for a track and field sprinter should include
components of biological systems which will be eventually used during a
practice session or competition performance. This routine should start
gradually and focus on keeping an athlete muscularly warm.

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To start, a series of short twenty meter shake-out runs should be

included. These shake-outs should focus on upper and lower limb
movement and should include a jog back to the start following each
exercise. Following this, a series of leg swings, both standing and laying,
should be included. As opposed to static lower leg stretches, dynamic lower
limb movements serve to properly warmup an athlete without inadvertently
over-lengthening lower limb muscle groups.

Warmup=Slow→Fast

As the warmup progresses, jogging exercises and drills such as butt

kicks and high knee skips should be included to gradually increase speed and
intensity. Continuing, an appropriate warmup procedure ought to include
one or more series of speed and acceleration work—components necessary
for a sprinting practice session. Aspects of standing, crouching, and bending
acceleration work, followed by short block starts is necessary to prime an
athlete for adequate performance potential.

In addition to aspects of muscular dimensions and aspects of speed,

power, and acceleration being focused upon, attention should be placed in
increased heart-rate and overall body temperature. Although warmup
routines greatly vary in length, consistency, and features, proper and
adequate attention should always be focused on overall athlete readiness
and preparedness for training or competition sessions (Wells, Smith, &
Taylor, Warm Up Procedure, 2001).

TECHNIQUE DRILLS

Sprint Drills
Learn how to train your 55-400m runners to accelerate faster, increase their speed
and maintain that top speed longer

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Hurdle Drills
Championship-tested techniques to help your hurdlers improve their technique and
rhythm

Middle Distance Drills

Help your 800-1600m runners gain the speed, strength and endurance they need to
excel at these challenging events

Long Distance Drills

Help your 3000-5000m runners peak at the right time and generate personal bests
when it matters most

Sprint Relay Drills

Discover how to develop a fast, confident, fundamentally sound, and highly
efficient sprint relay team

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High Jump Drills

Brand new training ideas to build the explosive strength and power in high jumpers

Long Jump Drills

Simple, fun workout ideas to teach the fundamental skills of long jumping

Triple Jump Drills

Cutting edge training routines to help your triple-jumpers set new
personal bests

Pole Vault Drills

Safe, fun and effective drills to help your vaulters clear heights they
didn’t think they could possibly reach
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Discus Drills
Step by step practice routines to help throwers master the technique and
get more power on their throws

Shot Put Drills

Fun techniques to help shot putters maximize the distance on their
throws

Javelin Drills
Simple coaching tips to help kids improve their fundamentals and throw
the javelin farther than before

PLYOMETRIC TRAININGS

Plyometric training is popular for athletes but rarely used by adults

who aren’t playing sports. The irony is the intensity of plyometrics is what
makes it so effective. However, there’s a high risk of injury if you overdo
this style of training because of its very high impact.

According to a 2015 article published in the International Journal of

Sports Physical Therapy, the term “plyometric” is a combination of the
Greek terms “plyo”, which means to increase, and metric, which means
Module 3
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measurement. It was originally developed to train track and field athletes,

who need to be springy and explosive.

Plyometric training is also referred to as jump training because it

relies heavily on different variations of jumping. While you can do upper-
body variations like, the clap pushup, plyometric training is mostly for the
lower body.

LOWER BODY PLYO EXERCISES

JUMP-OFF BOX LANDINGS

Before you learn how to jump, you must learn how to land.
Start on an elevated surface that doesn’t feel too high. It could
be anywhere from 2 inches high to a full foot.

The move: Step onto the elevated surface then step

forward to the edge. Jump off and land softly on the ground.
Land on your toes first, letting your feet roll back until your heels
tap the ground. Bend your knees and stick your hips back as you
land. You should barely be able to hear your feet hit the ground.
Make sure your legs aren’t stiff when you land — the more your
joints bend, the more force they’re absorbing. After you land,
turn around and step back onto the box, then jump off again.

BOX JUMP

After you learn how to land, you can practice jumping. It’s
best to jump up to an elevated surface because there’s less
impact force, which allows you to do more repetitions. Make sure
you’re using an appropriately sized box. Using a taller box
doesn’t necessarily mean you’re jumping higher. It’s easy to
cheat this exercise by raising your feet to meet the box instead
of jumping higher.

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The move: Stand facing the box, then squat back to propel
your body up to the box. Don’t focus on the height of the box
you’re using; rather, focus on jumping as high as possible and
simply use the box as a landing pad. Land softly then step or hop
down and repeat.

LATERAL SKATER JUMPS

Most of the movements you do in the gym are linear,

meaning you move straight forward and backward — running,
squatting and lunging are examples of linear movements. Lateral
movements are important to use in your routine because they
build a set of muscles you’re probably neglecting. To work on
your side-to-side agility, try lateral skater jumps. As you
improve, you’ll be able to jump further. You can also focus on
jumping higher to make it more difficult. Since this movement is
lateral and performed off one leg you can’t jump very high,
minimizing impact. It’s also easy to control how far you go on
each jump.

The move: You can use a small hurdle to jump over or lines
on the floor that are 2-or 3-feet apart. Raise your inside leg and
push off your outside leg. Jump up and over, landing on the
opposite leg.

As you land, remember to bend your knee and stick your hips
back, softening the blow

BANDED BROAD JUMP

Bands usually make exercises harder, but in this case they

make the exercise easier. The band limits how far you can jump
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and softens the landing. Simply step backward then repeat the
exercise.

The move: Loop a resistance band around a fixed object,

like a pillar. Put the band around your waist. Face away from the
pillar, dip down into a squat, then jump and throw your arms
forward. Jump forward as far as you can and land softly.

SQUAT JUMP

After you learn how to jump properly, you can start

jumping without equipment. Start with the jump squat because
it’s simple and easy to learn, according to New York City-based
personal trainer Christina Esposito. Perform only 3 sets of 5 reps
at first, since the impact from landing jars your joints.

The move: To perform a squat jump, squat down a few

inches and throw your arms toward the ground. Then, jump up
and reach your arms overhead. Land softly, on your toes, bending
your legs to soften the blow.

JUMP ROPE

While it’s not a high-flying maneuver, jumping rope is an

excellent plyometric exercise for developing foot speed and calf-
muscle strength.

The move: Start by jumping rope with your feet together.

Then, progress to hopping on one foot. This places more stress on
your ankle and calf muscle. Then jog in place.

UPPER BODY PLYO EXERCISES

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PUSHUP HOP (FROM KNEES)

Clap pushups are impressive, but they’re difficult and can be

dangerous. Start with something simpler, like a hop pushup from your
knees. You may only hop a few centimeters off the ground, but you’re still
practicing explosive speed.

The move: Setup like you’re doing a regular pushup from your knees,
with your legs bent and hands under your shoulders. Bend your elbows and
drop down to the ground. Push yourself back up as fast as possible,
launching into the air. Instead of clapping, keep your hands under you to
catch yourself.

BALL CHEST PASS

Instead of struggling to do clap pushups, build your chest and arm

muscle speed with the medicine ball chest pass.

The move: Kneel a few feet from a wall with a medicine ball in your
hands, held at chest height. Throw the medicine ball at the wall as hard as
you can. Try to throw it so hard that the ball bounces back to you.

WALL BALL

This exercise works your shoulder speed and explosiveness.

The move: Hold a ball in front of your head and stand about a foot
from a wall. Squat down slightly, then stand up and throw the ball as high
up the wall as you can. The ball should lightly tap the wall, then fall back
down to you. Catch the ball and repeat.

BALL SLAMS

Work out a little frustration and build upper-body speed with this exercise.

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The move: Grab a ball and raise it overhead. Reach so high you’re
standing on your tippy-toes. Then squat down, stick your hips back and slam
the ball into the ground as hard as you can. Keep your hands near your face
to quickly catch the ball in case it jumps back up.

 CHECK YOUR UNDERSTANDNG

1. Select 2 training from:
 Static Stretching
 Dynamic Stretching
 Lower Body Plyo Exercise
 Upper Body Plyo Exercise

You may opt to use the internet for proper source/reference

Capture your self-doing the activities and attach it in a MS Word File
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________
__________________________________________________________________

NOTE: USE THE ANSWER SHEET TEMPLATE/FORMAT PROVIDED

Module 3
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 MODULE SUMMARY

Congratulations!!!

You are now done in module 1, wherein you encountered the

first 4 lessons namely: Lesson 1: History, Development, Nature and
Equipment in Track Events. Lesson 2: Types of Track Events and
Basic Skills. Lesson 3: Types of Training for Athletics. Lesson 4: Drills
in Track Events

In lesson one, you’ve noticed the concept of track and

field events. It was discussed to you all about the history,
development and nature of the track and field event sports.

Moreover, in lesson two, it was mentioned the different basic

skills and types of track events for you to perform and execute well
while having the game.

In lesson three, it was discussed the importance and benefits

of the different track events training in order to have a better
performance before the game or competition.

Lastly, the different drills as part of your preparation before

having the game.

Now, before moving forward to Module 4, let us check first

learning all throughout this module by answering the summative test
provided below.

Keep up the good work!

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 SUMMATIVE TEST

1. In a paragraph form, summarize your understanding about the

history, development and nature of track and field. Make sure to
highlights its importance. (At least 200 words). 20 points
_________________________________________________________
_________________________________________________________
_________________________________________________________
________________________________________________________
_________________________________________________________

2. Interview the following: 30 points

Amateur Athlete (1)

Professional Athlete (1)
Athlete Coach (1)

Ask them the following questions:

A. Years as an athlete
B. Types of Trainings
C. Kinds of Drills
D. Kinds of Plyometric Exercise
E. Short Advice for aspiring athlete like them

Save an evidence/s or proof of conducting interview either

messenger, gmail, zoom or google meet. Face to face interview is
highly discourage.

Module 3