Athletics in Relation to Health-Related Fitness

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.

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.

Long Jump and Triple Jump

High Jump

Pole vault

Shot Put
Discus throw

Javelin Throw
 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

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.

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?
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:
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
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 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.
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 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

Activity:
Directions: Perform each activity at a time and answer the given questions below.
Muscular Strength and Endurance Exercise
Cardio vascular endurance Exercise Flexibility Exercise

Answer the following questions after performing the activities.

1. How did you feel while performing the activities?
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2. How was your breathing?
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3. How much did you sweat?
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4. Do you feel pain in your muscle while doing the exercises? Why do you think so?
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Reflection:
1. On a scale of 1 to 10, how fit do you see yourself? Why?
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2. When is the most probable time for you to engage in your own personal workout?
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3. Is there any reason why you do not engage in physical activity?
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