II.

Tumbling is a skill in gymnastics that requires sufficient strength of the arms and
flexibility in almost all parts of the body. Mastery of the fundamental stunts and
skills will help the performer execute the tumbling skills with ease and grace.

Objectives:

1. Improved courage, determination, perseverance, and initiative

2. Better timing, speed and agility
3. Better understanding among students as they work in pairs or as a group

Safety Precautions

1. All tumbling skills must be done with a spotter if they are done for the first
time.
2. Warm-up exercises are a must before doing any skill exercise.
3. Check arm and body positions before moving and have a ready spotter.
4. Learn to concentrate on the skills you are about to perform.

Specific Spotting Suggestions

1. Forward Roll
The spotter assumes a kneeling position close to the performer. One hand
helps to tuck the head in and the other hand pushes the hips forward.

2. Backward Roll
The spotter, in stride position, lifts the hips upward.

3. Cartwheel
The spotter holds the hips at the back of the performer in the handstand
position and guides the performer in the rotation of the hips.

4. Handstand
The spotter stays in stride position as close to the performer as possible
using the hands or even the whole body to support.

5. Back Bends
The spotter supports the upper and lower back to prevent back strain.

PE Dept. STEH SMU 13

Preparatory Stunts to Tumbling

The performer should be able to perform the following stunts or skills before
learning the different tumbling skills:

1. Tuck Position

To round the body, the knees are in

contact with the forehead. This is done in
inverted position.

2. Pike Sitting Position

In a long sitting position bend trunk forward so

that the front of the body is in contact with the
legs.

3. Pike Standing Position

From a squat position, hands flat on the floor;

raise buttocks to full extension of the legs; the head
is tucked.

4. Shoulder Stand

Extend the body and legs upward so that the

base of support is the head and the shoulders. The
hands support the hips.

5. Overhead Reach

Put the legs over the head so that the toes touch
the floor over the head.
6. Bridge Stand

With the hands and feet as the base of support,

push the body up to high arch; the hands, arms, and
shoulders in one line.

7. Forward Split

Full extension of the legs forward and

backward; buttocks on the floor.

8. Back Bend to Bridge Stand

With feet slightly apart, arms upward,

arch back until the hands are flat on the floor.

9. Bridge Stand to Stand

From arch back position, arms upward

until standing position.

10. Scissor Kick

From a lunge position, hands flat on the

floor, kick extended leg upward. At the same
time, kick the other leg while the other leg is
still going down in air.
TUMBLING SKILLS

FORWARD ROLLS

A. Tuck Forward Roll

1. Squat position knees together, place hands in front of the knees flat on the floor,
fingers pointing front.
2. Tuck the head so the chin touches the chest.
3. Raise buttocks up to pike position.
4. Bend arms until the shoulders reach the mat.
5. Roll on back in tuck position
6. Come up to squat position, arms forward.

B. Straddle Forward Roll

1. Starting position is either standing feet together or stride stand position.

2. Place hands on the mat and roll on back.
3. End in a while straddle position, arms upward.
C. Forward Roll from a Lunge Position

1. Starting position in lunge forward right.

2. Place the hands on the mat in front of the right foot.
3. Tuck head in and bend the arms until the shoulders touch the mat.
4. Roll with the right knee close to the head.
5. Come up to squat position, one leg extended.
 D. Pike Forward Roll

1. Stand with feet together, arms upward close to the ears.

2. Bend forward to pike position. At the same time, place the hands flat on the
floor; the head tucked.
3. Roll on back; the legs straight all the way.
4. Come up to stand.

BACKWARD ROLLS

A. Tuck Backward Rolls

1. In a squat position and with the back to the mat, and arms in front of the knees,
put hands flat on the floor
2. For momentum, place weight of the body before the roll.
3. Sit to tuck position to continue rolling on the back; elbow close to the head;
fingers pointing back.
4. Continue rolling until the hands touch the mat (overhead reach position).
5. Immediately push with the hands to clear the head.
6. End the squat position, arms forward.
 B. Straddle Backward Roll

1. Starting position is either foot together or wide strides position; arms upward,
sit on buttocks.
2. Place the hands on the mat, palms flat, head tucked.
3. Roll on back backward, legs in wide stride.
4. Push up as soon as the feet touch the mat.
5. End in wide stride position standing.

C. Pike Backward Roll

1. Starting position is long sitting, arms upward.

2. Bend forward to overhead reach. Immediately push the arms to squat position.

CARTWHEEL

1. Stand on left foot, right pointed forward; arms overhead close to the ears.
2. Step the right foot forward at the same time kicks the left leg sideward and place
the right hand on the mat, weight of the body in it.
3. Continue the body and leg rotation transferring the body weight on the left hand;
legs in wide stride in air.
4. Land on the left leg sideward left, and stand.
Spotting

The spotter stands in stride position behind the performer, close enough to be able
to hold the hips. The hands of the spotter are crossed in front as he holds the hips as it
rotates.

HANDSTAND

Hands and Feet Positions

1. The hands are placed in front of the right foot; the elbows locked. The shape is a
triangle
2. The palms are flat on the floor; fingers are spread and pointing forward.
3. The weight of the body is on the heels of the hands, the fingers help in the
balance.

Steps

1. Starting position: Face the mat in starting position weight on the left foot, right foot
pointed in front; arms upward close to the ears.
2. Lower the arms sideward down the arms close to the hips and on the floor, at the
same time step right foot; the left leg kicks upward in rear to vertical position (
Spotter holds the left leg in that position.)
3. Have the right leg join the left leg in handstand position. The body should be well
contracted, the head is held up.
Spotting

The spotter stands in front of the performer as close as possible to be able to catch
the left leg in the upward kick.

SKILLS FROM A HANDSTAND

A. Handstand to Forward Roll

1. Do a handstand.
2. Bend the arms, at the same time, do a tuck position
3. Forward roll to stand.

B. Handstand to Bridge Stand

1. Do a handstand.
2. Lower the legs to bridge stand position.
3. From the bridge stand, stand.
C. Handstand Stag Position
1. Do a handstand
2. Hold the handstand and bend the right leg left straight (Split position with one leg
bent.)
Simplified Tumbling Skills

1. Forward Roll (Tuck Position)

a. Assume a full knee bend position, knees in between arms, palms fist
flat on the floor, fingers pointing forward.
b. Turk the chin in, round the back, keeping knees close to the chest.
c. Lean forward, place the small of the back (back of the shoulders)
towards the mat, simultaneously kick and push from the hands.
d. As you roll on back, release and grasp the chin for a recovery to and
up in a full knee bend position.

2. Forward Roll (Pike Position)

a. Stand straight, arms raised overhead, palms facing forward.

b. Bend forward, place hands on the mat, palms flat, simultaneously.
Tuck the chin in.
c. Bend elbows, place the small of the small of the back or back of the
shoulders on the mat, keeping the knees straight.
d. Roll on back, maintaining the tuck in position. When the buttocks
touch the mat, grasp the shinbone for recovery.

3. Back ward Roll (Tuck Position)

a. Assume full knees bend position, place hands forward on the mat with
palms flat, knees in between arms.
b. Tuck the chin in round the back.
c. Push bodies backward, buttocks touch the mat maintaining the tuck in
position.
 d. Roll on back, placing hands on mat fingers pointing to the shoulders.
Place the feet overhead.
e. Transfer body weight to the legs, and push arms upward. End in a full
knee bend position.

4. Backward Roll (Pike Position)

a. Assume a long sitting position, legs close together, toes pointing

forward, arms raised overhead.
b. Bend forward, touch toes, and simultaneously tuck in the chin and
round the back.
c. Lay down on back, lifting the legs going overhead, maintaining the
tuck in position.
d. Touch feet overhead and push arms upward ending in a standing
position.

5. Sideward Cartwheel

a. Stand facing the center of the mat, raise R-leg forward R-arm forward
L-arm raised overhead.
b. Touch right foot on the mat, then R arm in line with the R-foot with
a distance of 18 inches.
c. Kick L-leg vigorously upward, simultaneously placing L-arm on the
mat, shoulder with distance, going to an inverted body position.
d. Keeping legs open wider and with locked elbows, bend from the waist
and push from the arms to end up in a straddle stand position, arms
raised diagonally upward.
6. Tripod Balance to a Headstand

a. Start: Make the base diagram a 45 degree triangle on a pyramid.

b. Place the frontal part of the head on the top portion of the pyramid.
c. Raise knees; bring feet close to the hands so that buttocks will go up.
d. Right to right, left to left or place R-knees on top of R-elbow, place L-
knee on top of L-elbow, bring feet close together to get balance.
e. Raise buttocks upward to remove from the elbows. Maintain the
balance.
f. Slowly straighten knees upward, toes pointed to a headstand position.

7. Handstand to a Forward Roll

a. From handstand, tuck the chin in, simultaneously bending elbows.

b. Place the small of the back or back of the shoulders on the mat,
maintaining legs close together and knees straight.
c. Roll on back. As buttocks rest on mat, grasp the shinbone for recovery.
8. Backward Roll to Momentary Handstand/Extension

a. Start: Long sitting position; raise arms overhead.

b. Bend forward, touch toes, tuck the chin in, and round the back.
c. Lay down on back; maintain the tuck in position, place hands on the
mat, fingers pointing to the shoulders, palms flat.
d. Roll on back; kick legs upward, at the same time, push arms upward to
a handstand position.

9. Forward Handspring

a. Start: Standing position; raise R-knee upward, arms overhead.

b. Place R-foot on the mat, at the same time with hands palms flat.
c. With force, kick with L-leg and a hard push from hands.
d. Land on foot to a standing position.

10. Backhand Spring

a. Start: Standing position

b. Assume a half knee bend, arms on rear, palms facing backward.
c. Force swing of arms up backward simultaneously jumping backward.
d. Land on hands to a momentary handstand position.
 e. Snap the feet down with a push from hands to a standing position.

Activity: The students will be asked to choose 5 tumbling to master for Practical
examination
Evaluation: Demonstration of the chosen tumbling
Name: _______________________________________ Date: _____________

Group: __________ Class Schedule: ______________ Score: ____________

Worksheet 9
Tumbling

Students will perform 5 tumbling and be guided by the following suggested rubrics.

Tumbling Proper Execution(15) Discipline(10) Total

1.
2.
3.
4.
5.

*This can be used for individual or group evaluation.

__________________________________
Instructor’s Signature over Printed Name

III. Gymnastics

Brief History of Gymnastics

The earliest recorded activities in gymnastics were some exercises, stunts

and tumbling resembling gymnastics. Hanging, climbing ropes, swinging, balancing
on stone and logs, flipping and turning were common activities during the early
civilizations. The Chinese had a sort of exercises called “Kung Fu” or Medical
Gymnastics, while the India had the “Yoga”. The Greeks had activities with
apparatuses and they developed the word “GYMNASTICS” which means “naked art”.
The pictures of stones found in Egypt are evidences of the Egyptian participation in
some sort of activities. The pyramids were inspiration of the pyramid activities in
gymnastics. The Romans, because of their love of war, devised wooden equipment
similar to the back of the horse where they could practice mounting and dismounting a
horse indoors. This equipment is now being used in the class activities and skill in its
use is one of the events in the competitive gymnastics. The Germans were the greatest
contributors to our present gymnastics program. The following people were
instrumental in the development of gymnastics:

1723-1790 – Johann Basedow introduced gymnastics in the school curriculum.

1759-1839 - Johann Guts Muths, called the “great grandfather of gymnastics,”

wrote a book entitled Gymnastics for the Youth. He invented the outdoor
apparatuses like the seesaw, the horizontal ladder, the oblique wooden
ladder, the climbing rope, balancing beam, the vault apparatus, and the rope
ladder.
1776-1839 – Perh Ling, a Swedish enthusiast invented the stall bar and the
vaulting box or Swedish box
1778-1852 – Friedrich Jahn, considered the “father of gymnastics”, started the
 Turverein movement. He introduced the horizontal bar, the parallel bars, the
side horse and the vaulting buck.
1810-1858 – Adolf Spiess introduced marching and free hand exercises formed
with music.

Europe largely influenced American gymnastics as evidenced by the early

Turverein movement in their colleges. Dr. Dudley Sargeant was the first American
contributor to gymnastics because he was instrumental in including gymnastics in
the school curriculum.
Gymnastics in the Philippines was started by two exponents of physical
education – Director Candido Bartolome of the University of the Philippines and
Mrs. Francisca Aquino of the Bureau of Public Schools.
Gymnastics is a self-motivating activity where one can manipulate the
different parts of the body into varied position or movements. One can do a pike, a
tuck, a lay-out, an arch, a split, and can roll, twist, rotate, etc. The attainment of
skills in gymnastics can only be done through proper body preparations especially
on strength and flexibility.
The changes in today’s gymnastics are emphasis on flowing movements and
the inclusion of dance and locomotor skills in the creations of routines. Grace,
poise, and dignity movements are also emphasized. The masculine and rigid
movements are now changed to more relaxed and easy movements.

The Phases of the Gymnastics Program

The gymnastics program has different phases and each phase contributes o
the various elements in gymnastics. These elements are strength, flexibility,
balance, agility, coordination, and endurance. In addition, grace, poise and dignity
of movements are attained.

1. Conditioning Program

The exercises are selected for the purpose of preparing the body for more
complicated movements and skills. Exercises for warm-up can also be selected in
this phase. This phase can also be considered as “calisthenics” since routines can
be made out of the exercises in the conditioning program.

2. Rhythmic Gymnastics

Routines or exercises accompanied with music are called “rhythmic

gymnastics”. They are so called because they are performed in a rhythmical manner
and the movements are flowing. This phase includes free hand exercises, and all
exercises with the use of light apparatus such as wands, rings, hoops, ribbons, ropes,
etc. Gymnastics skills, dance skills, locomotor skills, stunts and tumbling skills are
combined to form a routine on the floor. This is where the performer can create and
develop her own routine according to her abilities.
3. Stunts

Stunts are activities in the form of play and they test one’s strength,
flexibility, balance, agility, endurance and coordination. This phase is especially
suited to the lower grades. Some stunts can be considered as conditioning exercise
and still, some are preparatory stunts to tumbling skills.

4. Tumbling

This is the most important phase of the gymnastics programs, because this
is where the ability of the performer is tested as he/she rolls to and from, twists,
turns and springs about on the mat, floor, and in the air.
This includes exercises done on the balance beam, vaulting horse, parallel bars,
uneven bars, rings, and the trampoline.

5. Pyramid Building

This phase of the program makes a picture (mural) out of static body
positions. The positions should be properly arranged and selected so that they form
the shape of a pyramid.

Objectives of Gymnastics:

1. To improve and maintain a physically fit body

2. To improve efficiency of movements through grace, poise, dignity, form
and rhythm
3. To enhance creativity through the exploration of new movements, and
movements combination
4. To improve courage, initiative, determination and perseverance
5. To stimulate interest and enjoyment of gymnastics

Terms in Gymnastics

1. Arch is a position where the body is curved like an arch of a circle, with
the hip forward and the head and trunk bent backward.
2. Dismount is a stunt used by a performer to get off the apparatus.
3. Exercises or routine refers to planned exercise, series of dance skills,
locomotor skills, gymnastics skills, and tumbling skills performed with or
without music.
4. Held or static position refers to positions held for two seconds.
5. Mount are stunts performed by a performer going up on an apparatus.
6. Press is the application of steady pressure to a particular muscle or group
of muscles in order to attain a desired stretch.
 7. Scale is support on one leg with the other leg raised at the back of the
arch.
8. Split is position where the legs are extended forward and backward in a
straight position.
9. Spotter is a person who helps a performer to go about a skill for the first
time.
10. Spotting is the act of helping a person to go about a skill for the first
time.
11. Tuck is a position where the head and the knees are in contact and the
trunk is curved.

Activity: Written Examination

Evaluation: Quiz
Name: _______________________________________ Date: _____________

Group: __________ Class Schedule: ______________ Score: ____________

Worksheet 10
Gymnastics
__________________________________
Instructor’s Signature over Printed Name