COUNCIL ROCK SOUTH HIGH SCHOOL Name:_________________________ GYMNASTICS Day______ Period______ Course Description The course is designed to provide the student with fundamental knowledge and skill in gymnastics and fitness activities. Spotting and safety techniques will be stressed and are of the utmost importance. Apparatus skills leading to routines and conditioning activities promoting personal fitness will be emphasized. Course and Objectives 1. To learn the proper spotting techniques and how to use them. 2. To learn the basic skills on various pieces of apparatus. 3. To provide students with an opportunity for vigorous physical activity and the knowledge of its value. 4. To develop timing, coordination, and self-confidence. 5. To provide opportunities for developing creative gymnastic activities. 6. To challenge the student to seek new limits both physically and mentally. Course Requirements and Evaluation 1. Class attendance, preparation, and active participation on all apparatus, including the helping and spotting of classmates, will comprise 0f 50% of the final course grade. 2. Each skill, exercise, or activity will be subjectively evaluated by the instructor and will be given a point value. All skills or stunts checked off on the skill sheets must have been performed during the class period, show good form and execution, and be done in most cases with no spotter, to receive the maximum point value. No skills done outside the class will count. 25% of the final grade will be composed of this section. 3. Satisfactory performance on the written exam which will comprise 25% of the final course grade. Dress and Conduct 1. You must wear proper foot wear to class every day. DO NOT come to class in just your socks or bare feet. Points will be deducted from your grade. Several warm-up and skill activities require proper foot wear. 2. All jewelry is to be kept in the locker room. The teacher will not hold any valuables and is not responsible for lost items. Rings, big hoop ear rings, watches and bracelets can be a potential hazard to yourself and the equipment. 3. If you have long hair, you may want to bring a hair tie to keep the hair out of your face. Hair clips are not recommended. Baggy and oversized clothes also may cause problems will doing certain activities or skills. 1 Point Exercises 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. ____ V Balance ____ Swing turn forward and back ____ Lunge ____ Lunge Turn ____ Run and hurdle ____ Scale (front, side, back) ____ Fall to Scale ____ Half jump turn ____ Full Jump turn ____ 5 Squat jumps ____ 5 straddle jumps ____ 5 Pike jumps ____ 5 Pike jumps ____ Toe raise (shoes on) ____ Leg circle ____ Tripod Balance( Frog headstand) ____ Headstand ____ Headstand forward roll ____ Kick to Handstand ____ Shoulder Roll from squat ____ Shoulder roll from standing ____ Forward roll from squat ____ Forward roll from standing ____ Forward roll knee scale ____ Forward roll to one leg ____ Back roll from squat ____ Back roll from squat ____ Back shoulder roll from squat ____ Back shoulder roll from standing ____ Back fish flop ____ Cartwheel ____ One arm cartwheel STUNT SKILLS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. ____ Free stand (10 sec) ____ Dead man’s fall ____ Cross-legged seat and stand ____ Feet together seat and stand ____ One leg and stand ____ Heel seat and stand ____ Behind the back, fingers to floor ____ Forehead foot touch ____ Greet the fingers ____ Single knee touch 2 Point Exercises 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32. 33. 34. 35. 36. 37. 38. 39. 40. . ____ Knee spring up ____ Kip up ____ Split ____ Straddle split ____ “L” seat (2 sec) ____ Elbow lever ____ Triangle stand ____ Tip up balance ____ Handstand ____ Forearm stand ____ Handstand snap down ____ Handstand forward roll ____ Handstand pirouette ____ Forward roll no hands ____ Forward straddle roll ____ Forward pike roll ____ Forward roll to a split ____ Dive forward roll ____ Running dive forward roll ____ Backward roll to knee scale ____ Backward straddle roll ____ Backward roll Extension ____ Round off ____ Run, hurdle, round off ____ Run, hurdle, cartwheel ____ Dive cartwheel ____ Cartwheel to a split ____ Limbre (Standing back bend) ____ Front walkover ____ One arm front walkover ____ Back walkover ____ Press handstand ____ Run, hurdle, handspring ____ Standing back handspring ____ Run, hurdle, round off, back roll ____ Run hurdle round-off, b-roll ext ____ Standing back salto (back tuck) ____ Round off, back salto ____ Round off, dive forward roll ____Front ariel Place a mark in the space provided for all exercises and skills completed. TOTAL 1 pt.____ TOTAL 2 pt._____ STUNT SKILLS (CONTINUED) 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. ____ Crane twist ____ Spider bend ____ Heel slap (10 x) ____ Heel click (10x) ____ Knee scale (10 sec) ____ Back to front support then back ____ Measuring tape ____ Human arch from ground ____ Coffee grinder against wall ____ Log roll across the mat ____ Carriocca across the mat (2x) ____ Toe hold jump through * ____ Jump over hands * ____ Alt. pike and straddle jumps (5x)* ____ Hurkey* ____ Scorpion* ____ Bow and arrow* ____ Split and side roll* ____ *________________________ ____ *________________________ *BOLD NUMBERS ARE WORTH 2 POINTS TWO PERSON STUNTS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. ____ Leap frog and roll ____ Rocking horse ____ Piggyback carry across the mat ____ Back to back stand ____ Back to back stand no arms ____ Dive roll over partner ____ 2 person push-ups ____ Parallel bodies ____ Sit on shoulders ____ Tandem Walk (across the mat) ____ Stomach balance on feet ____ Prone lift to handstand ____ Wheelbarrow across mat* ____ Wheelbarrow hopping* ____ Knee headstand* ____ Cross chest stand *and squat ____ Back layout* ____ Handstand pullover * 3 PERSON STUNTS 1. 2. 3. 4. 5. ____ Back-to-back stand ____ Back-to-back stand no arms ____ Multiple push ups ____ Multiple wheelbarrows ____ 5 person pyramid ROPES 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 1. 2. 3. 4. 5. ____ Hang 15 seconds ____ Hang 45 seconds ____ Hang inverted 15 seconds ____ Skin the Cat 2 ropes ____ Bird’s nest ____ Back roll &release ropes ____ Climb ½ way up using hands/feet ____ Climb to the top using hands/feet ____ Climb ¼ using hands only ____ Climb ½ using hands only (3 pts.) ____ Climb to the top/ hands only (5 pts.) ____ Climb to the top in less than 20 sec. ____ Climb up & down 2x (5 pts.) ____ Climb up & down using 2 ropes ½ way (2pts) Full ( 5 pts.) ____ Climb vertical ladder ____ Climb firecracker ladder ½ way (3pts.) ____ Climb firecracker ladder full (5pts.) ____ Climb rung rope ½ way ____ Climb rung rope full VAULTING 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. ____ Run, jump off board with control ____ Squat jump on & squat jump off ____Straddle jump on & off ____ Standing front vault ____Standing flank vault ____ Standing rear vault ____ Running front vault ____ Running flank vault ____ Running squat vault ____ Running straddle vault ____ Running thief vault ____ Running handspring with spotter TOTAL Points completed__________________ VAULTING LONG HORSE 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. ____Squat on/walk to end/ jump off ____ Squat on/ straddle jump off ____ Squat on/ round-off off ____ Squat on cartwheel off ____ Squat on/ handspring off (spotter) ____ Running straddle vault ____ Running round-off vault ____ Running cartwheel vault ____ Running front vault no hands *** ____ Proper spotting technique PARALLEL BARS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. ____ Pike hang 5 seconds ____ Inverted hang 10 seconds ____ Skin the cat ____ Bird’s nest ____ Hanging L seat ____ Hopping on bars ____ Bar swing side-to-side ____ Bar swing front-to-back ____ Jump to front support ____ Walking one bar ____ walking 2 bars ____ 2 bar dips ____Skin the cat ____ Bird’s nest ____ Straddle seat raveling ____Straddle reverse over bars ____ Straddle reverse through bars ____ “L” above bars ____Support swinging ____ Shoulder stand ____ Handstand with spotter ____ 2 pushups above the bar POMMEL HORSE 1. 2. 3. 4. 5. 6. ____ Inverted hand balance ____ Hand releases ____ Leg cut right and left ____ “L” Above 2 seconds ____ Handstand with spotter ____ Support on end BALANCE BEAM 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. ____ Walking on beam ____ Dip walking ____ Hopping ____ Skipping ____Dip Walking ____ Side shuffle ____ Gallop ____ Cat walk ____ Tuck jump ____ Jump ½ turn ____ Jump full turn ____ Heel click ____ Hitch kick ____ Step and leap ____ Swing & turn front to back ____ Pivot on toes ____ Squat turn ____ Lunge turn ____ Pirouette ____ Change feet and back ____ Sit down & get up ____ Lay down & get up ____ Side jumping jacks ____ Knee scale ____ Split ____ Handstand with spotter ____ Front or back walkover ____ Cartwheel ____ Round-off ____ Straddle split SKILLS NOT ON SHEET 1. 2. 3. 4. 5. 6. 7. 8. ____________________________ ____________________________ ____________________________ ____________________________ ____________________________ ____________________________ ____________________________ ____________________________ Total 1pt.________ Total 2pts._________ UNEVEN PARALLEL BARS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. ____ Hang from High bar 30 seconds. ____ 5 leg raises no swinging ____ “L” touching low bar 2 seconds. ____ “V” touch to high bar ____ 5 chin ups on high bar ____ Inverted hang from low bar 5 sec. ____ Skin the cat ____ Bird’s nest ____ Hang & swing /squat over L. bar ____ Hang/swing straddle over L. bar ____ Front support ____ Jump to front support ____ Walk in front support ____ Casting (prep for hip circle) ____ Push away from high bar ____ Monkey hang one arm ____ Push away ½ twist from high bar ____ Seat balance on high bar ____ Back hip circle ____ 5 “V” touches to high bar ____ Under swing to stand on L. bar ____ Forward roll dismount ____ Skin the cat dismount ______________________________ ______________________________ STILL RINGS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. ____ Hang 30 seconds ____ Swinging of the lower body ____ “L” below rings ____ Kick up to an inverted hang ____ Kick up to a Bird’s nest ____ Kick up to Skin the cat ____ Kick up to an angel ____ Swing up to an inverted hang ____ Swing up to a Bird’s nest ____ Swing up to Skin the cat ____ Swing up to an angel ____ Jump to front support ____ Muscle up ____ “L” above the rings ____ Back roll dismount ____ Straddle roll dismount STILL RINGS (continued) 17. 18. 19. 20. 21. 22. 23. 24. 25. ____ Ring dip from support ____ Shoulder stand using straps ____ Shoulder stand no straps (5 pts) ____ Handstand using straps (5points) ____ Handstand no straps (10 points) ____ ½ Iron cross (5 points) ____ Iron cross (15 points) ____ Inverted Split ____ Split in front support HORIZONTAL BAR 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. ____ Hanging 30 seconds ____ Inverted hang ____ “L” below bar ____ Swinging ____ Swing and change grips ____ Swing and drop off with control ____ Swing & drop with ½ twist ____ 5 pull-ups ____ Skin the cat ____ Skin the cat dismount ____ Front support ____ Hip balance ____ Walk on the bar in front support ____ Seat balance ____ Leg hang no hands ____ Hip circle ____ Back hip circle ____ Push away dismount ____ Forward roll dismount ____ Knee circle forward ____ Knee circle backwards ____ Back-roll dismount with spotter ______________________________ ______________________________ ______________________________ Total # of 1 pt. exercises___________ Total # of 2pt. exercises___________ Total points both columns_________ CONDITIONING SKILLS LEG MUSCLES 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. ____ Jump rope for 2 min. (no stop) ____ Double beat jump rope 5 min. ____ One foot jump rope (1 min.) ____ Running jump rope (1min.) ____ Cross jumping (30 sec.) ____ Double jumping (30 sec) ____ Reverse jumping (30 sec.) ____ Partner jumping (30 sec.) ____ Vary jumping (1min.) ____ 50 Jumping jacks ____ 25 squat jumps ____ 5 Pike jumps ABDOMINALS 1. 2. 3. 4. 5. 6. 7. 8. ____ 25 Curl-ups ____ 15 grab knees from standing ____ 50 Bent knee sit-up ____ 10 “V” sit-ups ____ 25 Leg raises on mat ____ 5 toe touches ____ Core stand (1 min.) ____ 5 hanging leg raises BICEP MUSCLES 1. 2. 3. 4. 5. ____ Flex arm hang 20 seconds ____ 3 pull-ups ____ 5 chin-ups ____ 5 Incline pull-ups ____ 10 incline chin-ups TRICEP MUSCLES 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. ____ Bar dip ____ 2 ring dips ____ 25 knee push-ups ____ 5 hand clap push-ups (girls 3) ____ 20 push-ups ____ One arm push-up ____ Handstand push-up with wall ____ Behind the back clap ____ 20 triceps push-ups ____ 10 reverse chair dips SKILLS NOT ON SHEET 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ PYRAMIDS 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ 3 PERSON 1. 2. 3. 4. 5. _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ 4 PERSON 1. 2. 3. 4. 5. _______________________________ _______________________________ _______________________________ _______________________________ _______________________________ Page 1_________ Page 2__________ Page 3_________ Page 4__________ Page 5_________ Page 6__________ TOTAL POINTS_______________________