Health Optimizing Physical
Education H.O.P.E 2
Quarter 2 – Module 2:
Athletics in Relation
to Health-Related
Fitness
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What I Need to Know
This module was designed and written to help you understand the
Health Optimizing Physical Education specifically about athletics in relation
to health-related fitness. The scope of this module permits it to be utilized in
many various learning situations. The given activities in this module can be
done individually or with the help of a family member. This module focuses in
self-assesses health-related fitness (HRF) status, barriers to physical activity
assessment participation and one’s diet.
After browsing this module, you are expected to:
1. Describe the nature and background of athletics.
2. Identify the different categories/events in athletics.
3. Execute different skills in athletics.
4. Initiate family participation in doing the activities.
Health Optimizing Physical Education 2:
Lesson 1 Athletics in Relation to Health-Related
Fitness
What is It
Being physically active permits the body systems to function properly with
alertness and energy. Remaining in shape permits a person to efficiently and
effectively perform his/her daily tasks that will lead to better output and
performance.
Health-related fitness involves exercise activities that you do in order to try to
improve your physical health and stay healthy. Health related fitness includes five
(5) components namely, cardiovascular endurance, muscular strength, flexibility,
muscular endurance and body composition.
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ATHLETICS
Brief History
Athletics is composed of sports involving running, walking, jumping and
throwing. It is a group of sports divided mainly in what is popularly known as track
and field and it has been played centuries ago in a sports competition. In 776 B.C,
Greeks started to promote track and field and it opened the Olympic Games. Since
then, it has been staged every four years until 394 A.D. Athens revived the Olympic
Games in 1896. After that, the Olympic Games is stage every four years.
In the early stage, the Greeks’ participation in athletics was intended to show
the strong body and skills of the soldiers. The beauty of the games caught the
attention and interest of more than 5000 people. Olympic Games became very
competitive and in 1923 women were included in the event. The competition was
under the support of the Amateur Athletics Union.
Track and field was introduced to the Filipinos by the Americans. It was
warmly accepted as one of the events for competition. Athletics, as part of the local
competition, was governed by the Philippines Athletics Track and Field Association.
It followed the rules of International Amateur Athletic Federation as a world governing
body for track and field athletics. Because of its worth and value, it was included as
a subject in the Physical Education.
Events in Athletics
Running Event
100-meter dash 4 x 100-meter relay
200-meter dash 4 x 400-meter relay
400-meter dash 110-meter high hurdles
800-meter run 100-meter hurdles
1500-meter run 400-meter low hurdles
3000-meter run 3000-meter Steeple Chase
5000-meter run Marathon and Walkathon
Jumping Events Throwing Events
Long Jump Shot Put
Triple Jump Discus Throw
High Jump Javelin Throw
Pole Vault Hammer Throw
Athletics Playing Venue
Running events are played in an oval. It has eight lanes and the inner most lane
measures 400 meters. The seven other lanes are appropriately marked to indicate
the 400-meter distance and the exceeding land measurement.
The surface of the oval is even and levelled, covered by mixture of sand and cinder,
some are combination of asphalt and synthetic rubber. The modern running tracks
are made out of synthetic rubber like materials.
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Long Jump and Triple Jump
High Jump
Pole vault
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Shot Put
Discus throw
Javelin Throw
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Different Athletics Events/Games
According to MichelletheRunner.com, similar to ballet, running is just as graceful.
Every stride and kilometer has a purpose inside a race. Each section of the race must
meet specific criteria in order to complete the race in a specific time. Ballerinas have
to time their steps to music; runners must time their strides to pace”.
On the other hand, Stephen Baker says, “Understanding and applying
physiology could improve your running.”
Therefore, by combining the art of running and science-based running, a
champion shall be born.
Running Events
Body position of the sprinter
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Body position of the distance runner
Can you be both a sprinter and a distance runner? Not really. For sure, you
can do both activities for recreational purposes and overall fitness. However, your
training routine and your genetics shall eventually determine what you are best at.
Sprinters are innately gifted with a larger number of fast-twitch muscle fibers. It
permits them to execute explosive movements and participate in high-intensity
exercise for short period of time. According to National Academy of Sports Medicine
(NASM), the same goes for powerlifters, bodybuilders and other strength athletes.
Fast-twitch fibers can produce more force in a shorter time than slowtwitch fibers.
Also, sprinters are naturally more muscular and have a bigger build than long-
distance runners.
The relatively short sprint distances, ranging up to 400 meters, require a sustained
top speed. Originally all sprinters start from a standing position, but in the 1880s
the crouch start was invented, and it became a rule that sprinters must start with
both feet and both hands on the track. The introduction of the adjustable starting
block aided the quick start which is critical in the sprints.
Endurance athletes or long-distance runners have 90 to 95 percent slowtwitch
muscle fibers. According to American Council on Exercise, slow-twitch fibers are
slighter and less powerful but more resilient to fatigue than fast-twitch fibers. So,
they rely on oxygen to function properly. Slow-twitch muscle fibers are well suitable
for long-duration aerobic activities.
Note:
Short sprint distances, ranging up to 400 meters must start with both feet and both
hands on the track (crouch start).
Did you Know that:
Jamaican sprinter Usain Bolt is the fastest man in history with a world record time
of 9.58 seconds and the fastest woman is history is Florence Griffith-Joyner with a
world record time of 10.49.
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The Hurdles
Hurdling is a sport in athletics (track and field) in which a runner sprints and
leaps over a series of hurdles, which are set on a track with specific distance apart.
Runners must stay in their respective lanes throughout the race. If the runner
knocks the hurdles down while leaping, a runner who trails a foot or leg alongside a
hurdle or knocks it down with a hand is disqualified. The Winner will be the first
player who been complete the course without violation.
Dimensions: The standard heights of the hurdles shall be:
Distance Men Men U20 U18 Boys Women/U20 U18 Girls
110m/100m 1.067m 0.991m 0.914m 0.838m 0.762m
400m 0.914m 0.914m 0.838m 0.762m 0.762m
What Is A Relay?
The relays involve four runners per team. There are two standard events, the 4 ×
100- and 4 × 400-meter relays. They are both included in local meets, in Olympic
Games, and IAAF World Championships. The first runner in the 4 x 100- meter relay
begins the race in starting blocks. The next three runners receive the baton in the 30
meters passing and receiving zone. The receiver begins running in the acceleration
zone within the exchange zone (30m). In the relay, runners should not switch hands
when carrying the baton. Therefore, if the first runner will carry the baton in his right
hand, the receiving hand of the second runner will be left hand, the receiving hand
of the third runner will be right and the final runner will handle it in his left hand.
Rules of a Relay
A team may be disqualified from a relay for:
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False Starting
Incorrect baton passing
For 4 x 400m illegal switching
Passing of the baton outside the takeover zone
During the race an athlete takes or picks up the baton of another team
Deliberately impeding, improperly crossing the lane, or in any other way
interfering with another competitor
Jumping Events
Similar to running races, jumping games seem to be part of our childhood life. We
tend to see how far and high we can jump and who can do it best. There are four
athletics jumping events.
High Jump
In the high jump event, the athlete must run in the start and must jump over a bar
without knocking it over. They land on a big soft cushion. Being able to jump high
without knocking the bar is advantage to win the game. In this event technique is
important, there are many techniques used for high jump, but the current, and most
successful, is called the Fosbury Flop. The Fosbury flop technique involves an
approach from almost straight ahead, then twisting on takeoff and going over the
head first with the back to the bar. Jumpers then land
on their back.
Long Jump
Long jumping, is the least complicated of all field events. It is formerly called broad
jumping. Long jump has been a popular athletics event since Ancient Greece
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Olympics. In long jump, speed is the most vital ingredient for a successful jump.
Jumpers make their approach down the runway at almost top speed, plant a foot on
the takeoff board, and leap into the air. Jumpers must plant the forward foot not
beyond the take-off board to become legal. The most popular long-jumping style is
“Hitch-kick,” where in the runner apparently walks in air.
Pole Vault
The pole vault may be the toughest to master of all field events. Polevaulting
is quite similar to high jump. Vaulters attempt to vault over a crossbar placed on
uprights, each height. They are given three tries, then they land on a large soft
mattress for safety.
The vaulter runs down the track holding a pole at one end. After planting the
end of the pole in a metal box in the ground level, the vaulters propel themselves up
and over a high bar using both a jump and the spring to gain height. They must get
over the bar without knocking it off.
Triple Jump
The triple jump is similar to the long jump, it is known as the hop, step, and jump.
The jumper will first run down the track gaining speed; at the start of the jump or
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take off point they will jump or spring from one foot and land on that same foot (hop);
next they jump again, at this time landing on the opposite foot (step); lastly they jump
as far as they can and land on both feet (jump) into the sand pit or landing pit.
Throwing Events
It's always fun to see who can throw something the farthest, whether it's a
ball, or even a rock. These events necessitate explosive movements. Power is the
component to be considered. Athletics is the place where you can throw stuff for
distance as a real sport. There are four major throwing events outlined below.
Discus
A discus is plate like or round disc (implement), typically made of plastic with
a metal rim. It is thrown from a concrete circle that is about 2.50 meter in diameter.
The thrower’s feet cannot leave the circle unless the discus lands on sector area or
else the thrower will be at fault, and the throw will not be counted. To achieve
maximum distance in the discus, the thrower shall maintain these three components
- speed, technique, and strength. The thrower that throws the farthest inside the
sector area and without committing any violation wins.
Javelin
The javelin is something like a spear (implement). It was introduced in the
Olympics of 708 BC. This event should be supervised at all times to be sure no one
is hurt. Javelin throw does not use a circle when throwing. The thrower must hold
the javelin at the grip part and should always be maintained above the shoulder level.
The javelin must lie before the specified zone and its tip should hit the ground to
become valid. The thrower should maintain his balance until the javelin lands on the
ground. Once the competition has started, the athletes cannot use the perimeter for
practice purpose.
The throw will be considered as foul in the following cases:
Improper throw of the javelin in the attempt.
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Thrower goes out of the marking line while throwing (continuous
motion)
The tip of the javelin lies outside the edges of the landing sector.
The thrower who throws farthest inside the landing sector and didn’t commit any
violation wins.
Shot Put
Shot is piece of spherical iron ball that is thrown from a concrete circle that is
seven feet in diameter. The front of the circle has a metal board called a toe board or
stop board. The thrower cannot touch the top of the stop board or step over it during
the throw. The thrower holds the shot close to his/her neck in one hand.
There are two common throwing techniques:
1. Slide or "glide"
2. Spin or rotational
The goal is to build momentum and finally push or put the shot inside the
sector landing area. The thrower must stay in a circle until the shot has landed or
else their throw was invalid. The thrower throws farthest inside the landing sector
and without committing any violation wins.
Hammer Throw
Hammer throw does not actually involve throwing a usual hammer like you
think. In this athletics throwing event, the thrower throws a metal ball attached to a
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handle and a straight wire about three feet long. The hammer is thrown from a
concrete circle 2.15 meter in diameter (just like the shot put) but there is no toe board
or stop board. Like the discus and the shot put, the thrower must stay in a circle
until the hammer lands. The thrower rotates several times to gain momentum prior
to releasing and throwing the hammer. Maintaining balance is important due to the
force generated by having the heavy ball at the end of the wire. The thrower that
throws farthest without committing any violation wins.
Official Implements
In all International Competitions, the implements used shall comply with current
IAAF specifications. Only IAAF certified implements may be used. The following table
shows the implement to be used by each age group:
Implement Girls Women Boys U18 Men U20 Men Senior
Shot 3.000kg 4.000kg 5.000kg 6.000kg 7.260kg
Discus 1.000kg 1.000kg 1.500kg 1.750kg 2.000kg
Hammer 3.000kg 4.000kg 5.000kg 6.000kg 7.260kg
Javelin 500g 600g 700g 800g 800g
What’s More
Activity 1: LET’S DO THIS
Directions: Perform each activity at a time and answer the given questions below.
Muscular Strength and Endurance Exercise
Cardio vascular endurance Flexibility Exercise
Exercise
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Answer the following questions after performing the activities.
1. How did you feel while performing the activities?
__________________________________________________________________________________
2. How was your breathing?
__________________________________________________________________________________
3. How much did you sweat?
__________________________________________________________________________________
4. Do you feel pain in your muscle while doing the exercises? Why do you think so?
__________________________________________________________________________________
Reflection:
1. On a scale of 1 to 10, how fit do you see yourself? Why?
__________________________________________________________________________________
2. When is the most probable time for you to engage in your own personal workout?
__________________________________________________________________________________
3. Is there any reason why you do not engage in physical activity?
__________________________________________________________________________________
What I Can Do
Activity 5: Let’s Play
Direction: This activity will test your ability to run fast. Invite your siblings, parents,
relatives, neighbors to be part of this competition. Measure 40 meters on the street
or vacant place. Make sure that the place is safe to organize the event. Put a mark
on starting line and finish line.
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This is a sprint challenge; first the runner will run with arms at their side and
the second, with arm swinging. Before the start of the competition, make sure that
your cellular phone is ready to record the activity.
Note: Before the competition, make sure that all the players will do warm up exercise
and stretching.
3 minutes jogging
Static Stretching
Neck Stretches
Shoulder Curls
Arm Stretches
Trunk Stretches
Toe Touch
Lunges
Squats
Reminder: Please apply social distancing.
Assessment
Choose the letter of the best answer. Write the chosen letter on a separate sheet of
paper.
1. Performing different stretching exercises that are targeting the multiple areas
of the body is the best strategy for improving the _____.
A. cardiovascular endurance C. muscular endurance
B. flexibility D. muscular strength
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2. Good body composition includes _____.
A. increase range of motion C. weightlifting for muscles
B. increase range of movement D. All of the Above
3. Push-ups are the best exercise when improving _____. A. cardiovascular
endurance C. body composition
B. muscular strength and endurance D. flexibility
4. Sprint is a type of event where in the athlete runs over _____.
A. an obstacle C. short distance
B. long distance D. None of the Above
5. Jumping events in athletics includes _____.
A. hop, hog, walk
B. discus throw, hammer throw, javelin throw
C. high jump, long jump, pole vault, triple jump
D. hurdles, long distance, middle distance, relay, sprint
6. The following are exercises to improve cardiovascular endurance. Which does
not belong to the group?
A. Power Walking C. Swimming
B. Running D. Weightlifting
7. Mel wants to improve her cardiovascular endurance. What program should
she include in her training routine?
A. Aerobic Training C. Flexibility Training
B. Agility Training D. Strength Training
8. Which is the standard distance of hurdler race for men?
A. 80 and 100m C. 110 and 400m
B. 100 and 400m D. 150 and 250m
9. Where did athletics originate?
A. Ancient Greece C. Britain
B. Ancient Rome D. Russia
10. The following are the different events in athletics. Which of these is a field
event?
A. High Jump C. Shotput
B. Relay D. Triple Jump
11. It is the amount of the muscle that can produce.
A. Muscular Endurance C. Power
B. Muscular Strength D. Speed
12. 100, 200, 400m are considered _____.
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A. long distance C. relay
B. middle distance D. sprints
13. Lee wants to improve power. Which health-related component should he
focus on?
A. Cardiovascular Endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength
14. Health-related fitness refers to the _____.
A. ability to do well in activities and sports.
B. skills that enables one to become and stay physically healthy.
C. ability of the muscles to perform against a force over an extended period
of time.
D. maximum amount of force of the muscles that can produce in a
single effort.
15. Chloe monitors her target heart rate. What part of fitness does she measure?
A. Intensity for flexibility
B. Time for cardiovascular endurance
C. Frequency for muscular endurance
D. Intensity for cardiovascular endurance
Additional Activities
Activity 6: Let’s be physical
Direction: This is a 15-day push-up challenge. Make sure that your
mind and heart are ready to this challenge.
Answer Key
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References
Encyclopedia Britanica . Athletics.
https://www.britannica.com/sports/athletics/The-high-jump. Retrieved June 10,
2020.
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Retrieved June 7, 2020
DLGSC. Athletics Jumping Event. July 11, 2019.
https://www.dlgsc.wa.gov.au/sport-and-recreation/sports-dimensions
guide/athletics---jumping-events. Retrieved June 7, 2020
Andra Picincu. Between Long Distance Runners & Sprinters. April 7, 2020.
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Retrieved June 8, 2020
Duckters. Track and Field: Jumping Events.
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2020
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https://www.tutorialspoint.com/pole_vault/pole_vault_quick_guide.htm. Retrieved
June 8, 2020
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https://www.ducksters.com/sports/trackandfieldthrowing.php. Retieved June 8,
2020
Sports Coach. Discus. https://www.brianmac.co.uk/discus/index.htm. Retrieved
June 11, 2020
Tutorialsports. Javelin throw
https://www.tutorialspoint.com/javelin_throw/javelin_throw_rules.htm. Retrieved
June 10, 2020
Your Dictionary. Health Related Fitness..
https://www.yourdictionary.com/healthrelatedfitness#:~:text=noun,muscular%20en
durance%20and%20body%20composition. Retrieved June 9, 2020
Dimasports. High Jump. https://www.dimasport.fr/en/135-high-jump. Retrieved
June9, 2020
Gialogo,Ryan C., Gialogo,Richard C. Fit For Life. Phoenix Publishing House Inc. 2016
Buenviaje,Paz A., Magbitang, Isabelo R., Wi, Corazon R., Padiz, Jr. Sevillano A.
MAPEH I. Phoenix Publishing House Inc. 2004
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