Track & Field
Cross Country
Freshman Physical Education
Curriculum
Basic Definitions & Terms
Running Events
Sprint events in track include 100
meter, 200 meter and 400 meter
dashes.
Distance events in track include 800
meter,1600 meter and 3200 meter
runs.
Basic Definitions & Terms
Running Events
A relay consists of a team of four
runners each running a specific
distance.
Sprint Relays include 4 x 100, 4 X
200 meters.
In the 4 x 100 and 4 x 200 each
runner runs the same distance.
Basic Definitions & Terms of Relays
Distance relays 4 x 400 (mile
relay).4
and 4 x 800 meters (3200 meter
relay).
Each runner runs the same distance.
Basic Definitions & Terms for
Hurdles
Boys-110 High hurdles
39 inch hurdle height, 15 yds/13.72 from
start to the first hurdle, 10 yds./9.14 m
between hurdles and 15 yards/from the last
hurdle to the finish line. 10 hurdles
Boys- 300 Meter Intermediates
36 inch hurdle, 45 m from the start to the
first hurdle,
35 m between hurdles and 10 m from the
last hurdle to the finish line. 8 hurdles
Basic Definitions & Terms for Hurdles
Girls-100 Meter High Hurdles
33-inch hurdle height, 13 m from the start
to the first hurdle, 8.5 meters between
hurdles and 10.5 meters from the last
hurdle to the finish line. (10 hurdles)
Girls-300 Meter Low Hurdles
30-inch hurdle height, 45 meters from the
start to the first hurdle, 35 meters between
hurdles and 10 meters from the last hurdle
to the finish. (8 hurdles)
Basic Definitions & Terms
Cross-Country/Long Distance Running
Cross-country races are run over rough
terrain.
Boys & Girls High School X-country race is 3
miles.
Cross-country races seldom exceed 9 miles.
A marathon is run on a paved road 26 miles
or 385 yards. (42 kg 194 m)
The steeplechase event is an obstacle run
over 3,000
meter course with hurdles, water jumps and
other
hazards.
Basic Definitions & Terms
Field Events
Throwing Events
1. Shot Put
a. Must be “put” from one hand starting from
above the shoulder and not going below the
shoulder until free of hand.
b. You must enter and exit throwing ring through
the back of the ring.
c. You cannot touch any part of the ring.
d. The distance is measured from the inside edge
of the stop board to the place in the sector
where the shot hits first.
e. Boys shot weighs 12 lbs. (5.4443 kg)
f. Girls shot weighs 8 lbs. 13 oz. (4 kg)
Basic Definitions & Terms
Throwing Events
2. Discus
a. Must be thrown with one hand.
b. You must enter and exit the ring through
the back half.
c. You cannot touch any part of the ring.
d. The discus must land within the sector
measured.
e. The distance is measured from the inside edge
of the ring to the place in the sector the discus
first hits.
f. Boys discus weighs 1.6 kg ( 3 lbs. 8.44 oz.)
g. Girls discus weighs 1 kg ( 2 lbs. 3.3 oz)
Basic Definitions & Terms
Jumping Events
Long Jump
a. You must run along the runway and jump off of
one foot from the take-off board nearest the
landing pit.
b. The length of the runs varies from person to
person.
c. Fouling occurs if the jumper steps over the board
or runs past the plane of the board.
d. The jump is measured from the scratch line to the
mark in the sand that is closest to the scratch
line.
e. The jumper must land in the pit and then exit the
pit under control.
Basic Definitions & Terms
Field Events
Triple Jump has three parts.
a. Hop-Step-Jump:
take off and land on the same
foot (hop) land on the
opposite foot (step) jump off
the foot & land in the pit
(jump)
b. Fouls and measurement are
the same as the long jump.
Basic Definitions & Terms
Field Events
High Jump
a. You must jump off of one foot.
b. You cannot dislodge the bar from
the standard or you are given a
missed attempt.
c. You have three attempts to clear
each height.
Basic Definitions & Terms
Jumping Events
Pole Vault
a. The athlete attempts to clear a
high cross bar using a 12 to 16 foot
pole.
b. The pole is usually made of
fiberglass.
c. The pole vaulter lands on a soft
pad called a pit.
d. Once you plant the pole in the
vaulting box and leave the ground
it is considered an attempt.
Basic Definitions & Terms
Jumping Events
Pole Vault continued:
e. You cannot dislodge the bar from
the standard or pas under the bar,
it is a miss.
f. Three consecutive misses and you
are out.
Strategies-Running
Breathing Technique Options
1. Nose breathing-in through nose exhale
through mouth.
2. Breathe to Music (keep rhythm)
3. Breathing Ratio 3:3 or 3:2
3:3 ratio- involves inhale step left, right, left and
exhale step right, left, right.
3:2 ratio-involves inhale step left, right, left and
exhale step right left.
Strategies-Running Form
Head tilt-look ahead naturally, & scan the horizon.
Don’t look down at your feet.
Shoulders-should be level, low & loose.
Arms-should swing forward & back, elbows bent at a
90 degree angle, hands in an unclenched fist.
Torso-”running tall”, torso & back upright and
straight.
Hips-center of gravity, in line with torso
Legs/Stride-sprinters lift knees high for maximum
leg power. Distance runner slight knee lift, short
stride.
Ankles/Feet-contact the ground between your heel
and midfoot,
quickly roll forward to your toes. Push off the
ground with a strong force. Run lightly –don’t pound
the ground.
Strategies-Running
Pacing jog/run at a steady and
consistent
speed.
Run at your own pace-comfortable to
you.
When running the mile find a
classmate
that runs a similar pace.
For the mile run pick up your pace in
the last 200 meters of your run.
In all running events run through the
finish line for your past time.
Running Event Rules
Starting the Race:
No false starts
Sprint events have a three command
start:
On your mark, Set, Gun sounds.
Distance events have a two command
start: runners set, gun sounds.
A whistle will designate the start in P.E.
classes.
Running Rules for Sprint & Distance Events
In the sprinting races you must stay in your lane for
the entire race. When the race is run around a curve,
you may not take three or more steps on the inside of
your lane or you will be disqualified.
In a distance race all runners run the inside of the
track. When passing you must not interfere when
moving back to the inside of the track.
In the hurdle races your lead and trail leg must pass
over the hurdle, not around the sides or below the
hurdle.
An effort must be made to go over each hurdle.
Relay Exchange Rule
The baton must be exchanged in a zone that
is 20 meters in length.
The baton must be handed to not thrown to
the outgoing runner.
All relays are run in lanes with the exception
of the
4 x 800 relay.
If the baton is dropped, it must be picked up
by the runner that dropped the baton. If it
was dropped during the exchange when
both runners had a hand on the baton,
either runner may pick it up as long as they
are within the exchange zone.