• UNIT 1: GYMNASTICS

    Key unit competence: Develop tactical and technical skills of apparatus gymnastics

    1.1.Prerequisite (Knowledge, skills, attitudes and values)

    Students of senior five will learn better apparatus gymnastics if
    they can 
    perform ground gymnastics learned in senior four.

    1.2.Cross-cutting issues to be addressed
    – Gender: Engage both women and men in physical activity and sports 
    exercises and help them to exploit their full potentials. No activity is 
    reserved only for women or men.
    – Inclusive education: Identify the students with special education
    needs, ensure interactive and inclusive discussion during practice of
    physical activity and sport exercises.
    – Financial education: Facilitate/guide students to make non cost
    materials like ropes and balls from banana leave fibers and they can
    also improvise hurdles for jumping exercises
    – Standardization culture: Advise learners to use standardized
    materials in prevention of injuries and accidents. Students have to
    know how to choose and use safe sports clothes for their health (e.g.: safe sports shoes),
    safe physical exercises (avoid bad body postures 
    and forbidden body exercises,
    adapted physical activities)

    – Environment and sustainability: Train students on the culture of
    protecting the environment surrounding the field/playground and any other place they play on.
    – Peace and values education: Encourage teamwork spirit, mutual
    help, and respect of opinions of colleagues among learners.
    – Comprehensive sexuality education: Provide physical activities and 
    set instructions that prevent sexual harassment, any kind of gender-based
    violence like sexual abuse and physical contacts concerned with 
    sexuality
    intention in Physical Education and Sports activities.

    – Genocide studies: Take time to explain to students how sports should be used
    to fight against Genocide ideology and how to prevent it. E.g.: 
    Organizing Genocide
    memorial tournaments at school and giving the 
    message related to the Genocide.

    1.3 Guidance on introductory activity

    Before introducing the lesson one of this unit, teacher must introduce the whole unit.
    The teacher as a guide, facilitator and expert, asks questions or 
    gives activity related
    to gymnastics in order to help students to predict what 
    to be learnt in the whole unit.
    He/she may use a selected picture or scenario 
    which helps to quick thinking and reaction.

    1.4 List of lessons/sub-heading


    Lesson 1: Parallel bar techniques exercises

    A. Learning objective

    By the end of the lesson, senior five students will be able to apply correctly
    parallel 
    bar techniques exercises.

    B. Teaching resources
    Parallel bars, mat, whistle, videos related to gymnastics technical skills and stopwatch

    C. Prerequisites/Revision/Introduction

    Students of senior five will learn better parallel bar techniques if they can perform 
    advanced physical exercises on the ground learned previously in senior four.

    Activity 1.1 

    D. Learning activities

    Opening discussions

    - Students on U shape formation; the teacher helps them to brainstorm the
    importance of applying apparatus gymnastics exercises.

    - He/she checks up sports uniform and requests to remove out forbidden objects.
    - He/she asks them to brainstorm different exercises learnt in previous lesson
    and introduces parallel bar techniques by asking them questions 
    related to the
    lesson to be taught to awaken their motivation and interest.

    - He/she invites them doing warm up and stretching before the workout.

    Warm up exercises and stretching exercises
    - Let students perform general warm up exercises and stretch their muscles properly.
    - One student can lead others
    - Guide them while performing warm up and stretching exercises
    - Help them/demonstrate/correct where is necessary.

    D. Lesson body
    Basic parallel technique moves:
    – Static hold dips
    – L-sits on parallel bar
    – Low swings dips
    – Swings with assistance
    – Handstands

    Static hold dips
    The dip exercise trains the chest, shoulders, triceps, back and abdominals. 
    The teacher asks students to perform individually static holds following these steps:
    • Stand between the dip bars and firmly grasp each side. The bars
    should rest on their palm with their wrists stacked.
    • Push down to lift their bodies upward, slowly removing their feet
    from the floor until their elbows are locked out.
    • Keep the whole body straight, eyes faced on the horizon (eyes faced on the sky).
    • Hold this position for 15-30 seconds and then lower back to start

    position



    Activity 1.2

    L-sits on parallel bar

    The teacher asks students to perform individually L-sits following these steps:
    • Stand between the dip bars and firmly grasp each side. The bars
    should rest on their palm with their wrists stacked.
    • Push down to lift their body upward, slowly removing their feet
    from the floor until their arms is locked out.
    • Raise their legs to form the letter L or 90 degrees’ angle
    • Hold this position for 15-30 seconds and then lower themselves
    back to the starting position.
    • Repeat the exercise with adding length to their holds as you build
    strength and stability.
    • You need to be able to hold their own weight comfortably before

    they can add movement.

    Activity 1.3

    Low swings dips
    • Stand between the dip bars and firmly grasp each side. The bars
    should rest on your palm with their wrists stacked.
    • Push down to lift their body upward, slowly removing their feet
    from the floor until their arms is locked out.
    • Swing the whole body front and back
    • Begin with low swings under the bars and gradually increase the
    height of the swing.
    • The front-swing should be slightly arched until the bottom of the
    swing, where you should begin to hollow.
    • The backswing should be performed with a straight body until they
    begin to return back to the bottom of the swing. At this point they
    should begin kicking with their heels, letting their body become

    slightly arched.

    Activity 1.4

    Swings with assistance
    The teacher assists students in swings on parallel bar (students can assist each
    other after being given example)

    – In the front-swing a teacher should hold the student with one hand
    on their shoulder / neck area.
    – With the other hand, he/she should spot the student by gently
    pushing on his/her back in an upwards motion.
    – This will encourage the students to push their hips up in the frontswing.
    – In the backswing, the teacher should spot the student and help

    ensure a safe and correct backswing up to handstand.

    Activity 1.5

    Handstand on parallel bar

    Teacher as a facilitator and guide helps students to perform handstands on 
    parallel bar perfectly. He/she asks students to perform individually hand stand by
    respecting the following steps:

    • Support the body in a stable and inverted vertical position.
    • Balance on the hands.
    • The body is held straight with arms and legs fully extended.
    • The hands are spaced approximately, the shoulder-width apart.

    Fig.1.6: Handstand position on parallel bar


    Cool down exercises
    • Let students do light exercises and stretch their group of muscles by insisting on most used parts.
    • Guide them while stretching their muscles systematically.
    • Help them/demonstrate/correct where is necessary.

    Closing discussions (RCA)

    Reflect

    – What are challenges/advantages did you face during handstand on
    parallel bar technique exercises?
    – How did you proceed to perform those exercises?

    Connect
    – What are conditions do you need to use handstand roll exercises?
    Apply
    – Where could you use handstand exercises in your daily life?

    Lesson 2: Parallel bar tactics exercises
    A. Learning objective

    By the end of the lesson, senior five students will be able to practice confidently 
    parallel bar tactics exercises.

    B. Teaching resources
    Parallel bars, whistle, videos related to gymnastics tactical skills and stopwatch.

    C. Prerequisites/Revision/Introduction
    Students of senior five will learn better parallel bar tactics if they can perform well 
    parallel bar techniques learned in the previous lesson.

    D. Learning activities

    Opening discussions

    - Students on semi-circle; the teacher helps them to brainstorm the importance 
    of applying parallel bar exercises.
    - He/she checks up sports uniform and requests to remove out forbidden objects.
    - He/she asks them to brainstorm different techniques learnt in previous lesson and
    introduces parallel bar tactics by asking them questions related to 
    the lesson to be
    taught to awaken their motivation and interest.

    - He/she invites them doing warm up and stretching before the workout.
    Warm up exercises and stretching exercises

    - Let students perform general warm up exercises and stretch their muscles properly.
    - One student can lead others.
    - Guide them while performing warm up and stretching exercises focusing on the
    parts that are most being used.

    - Help them/demonstrate/correct where is necessary.

    E. Lesson body

    Activity 1.6

    Showing different tactics on parallel bar

    The teacher shows videos of different tactics on parallel bar and through 
    brainstorming asks students to apply selected ones in the following:

    Bicycle walks, traveling dips, push-ups, plyometric push-ups, push-ups with 
    knee drive, push-ups with spider man knee drive, shoulder tap push-ups, 
    single leg push-ups, L-sit pendulum, Bar to bar rotation, decline crunch, 
    vertical upside pull-ups, monkey bars, lateral monkey bars, L-sit typewriter 
    pull-ups, hanging L-sit pendulum, hanging windshield wipers.

    Application activity 1.1

    The teacher organizes students and instructs them how to perform the 
    traveling dip following steps
    – Grab the bars;
    – Get in the start position;
    – Lower your body;
    – Keep your forearms vertical and your body in slight forward lean;
    – Move forward alternating arms;

    – Push yourself back up to the start position;


    Variation
    Teacher varies exercises by selecting other tactic and help students to perform it.

    Cool down exercises
    – Let students do light exercises and stretch their group of muscles by insisting on most used parts.
    – Guide them while stretching their muscles systematically.
    – Help them/demonstrate/correct where is necessary.

    Closing discussions (RCA)
    Reflect

    – What are challenges/advantages did you face during traveling on
    parallel bars tactics?
    – How did you proceed to perform those exercises?
    Connect
    – Relate these parallel bar tactics to the techniques learnt in the previous lessons
    Apply
    – Where do you think to use these tactics in your daily life?

    Lesson 3: Horizontal bar techniques exercises

    A. Learning objective

    Apply correctly horizontal bar techniques exercises.
    B. Teaching resources
    Horizontal bar, whistle, videos related to gymnastics tactical skills and stopwatch.
    C. Prerequisites/Revision/Introduction
    Students of senior five will learn better horizontal bar techniques if they can 
    perform parallel bar techniques and tactics learned in the previous lessons.

    D. Learning activities

    Opening discussions

    Students on semi-circle; the teacher helps them to brainstorm the importance of
    applying horizontal bar exercises.

    – He/she checks up sports uniform and requests to remove out forbidden objects.
    – He/she asks them to brainstorm different exercises learnt in previous lesson and
    introduces horizontal bar techniques by asking them 
    questions related to the
    lesson to be taught to awaken their motivation 
    and interest.
    – He/she invites them doing warm up and stretching before the workout.

    Warm up exercises and stretching exercises

    – Let students perform general warm up exercises and stretch their
    muscles properly.
    – One student can lead others.
    – Guide them while performing warm up and stretching exercises
    focusing on the parts that are most being used.
    – Help them/demonstrate/correct where is necessary.

    E. Lesson body

    Activity 1.7

    High bar chin raise

    The teacher guides students to perform a high bar chin raise following the steps:
    – Locate the chin raise bar;
    – Find the perfect grip;
    – Put their hands on the bar with their palms facing their body;
    – Raise their body until their chin is above the bar;
    – Lower themselves back down under control until their arms are
    straight;
    – Squeeze the bar tightly and flex their abs to keep control;

    – Do 5 repetition at least and few seconds between them.

    Activity 1.8

    High bar swings

    The teacher organizes students and demonstrates how exercises should be performed
    by following these steps:

    – Hang with both hands on the bar and extend their shoulders, so
    that their ears touch the shoulders.
    – Their hands should be about one shoulder width apart and their
    arms parallel.
    – Elbows, knees and ankles should be fully extended.
    – Look straight forward and keep their entire body in a perfect
    straight line.
    – Swing your fully extended legs forward up and contract their
    abdominals a little, so that they can see their feet for a moment.
    But don’t bend forward too much. Don’t lift themselves with your
    arms.
    – Then extend your entire body and lock your arms with their upper
    body and their legs.
    – Swing back without hollowing their back and keep their abdominals tight.
    – Then swing forward again and repeat.

    – Go from horizontal level to horizontal level.

    Cool down exercises
    – Let students do light exercises and stretch their group of muscles by insisting on most used parts.
    – Guide them while stretching their muscles systematically.
    – Help them/demonstrate/correct where is necessary.

    Closing discussions (RCA)

    Reflect

    – What are challenges/advantages did you face during the performance of
    horizontal bar techniques?

    – How did you proceed to perform horizontal bar techniques?
    Connect
    – How do you relate the techniques of high bar swings to the ones of the previous lessons?
    Apply
    – Where could you use horizontal bar techniques in your daily life?

    Lesson 4: Horizontal bar tactics exercises
    a) Learning objective

    Practice confidently horizontal bar tactics exercises.
    b) Teaching resources

    Horizontal bar, stopwatch, whistle and videos related to gymnastics tactical skills.
    c) Prerequisites/Revision/Introduction
    Students of senior five will learn better horizontal bar tactics if they can perform 
    parallel bar techniques and tactics learned in the previous lessons.
    d) Learning activities

    Opening discussions

    – Students on U shape formation; the teacher helps them to brainstorm the importance
    of applying horizontal bar exercises.

    – He/she checks up sports uniform and requests to remove out forbidden objects.
    – He/she asks them to brainstorm different exercises learnt in previous lesson and
    introduces horizontal bar tactics by asking them questions 
    related to the lesson to be
    taught to awaken their motivation and 
    interest.
    – He/she invites them doing warm up and stretching before the workout.

    Warm up exercises and stretching exercises
    – Let students perform general warm up exercises and stretch their
    muscles properly.
    – One student can lead others
    – Guide them while performing warm up and stretching exercises
    focusing on the parts that are most being used
    – Help them/demonstrate/correct where is necessary.

    e) Lesson body

    Activity 1.9

    Tactics on horizontal bar shows
    The teacher shows videos of different tactics on horizontal bar and through 
    brainstorming asks students to apply selected one in the following
    – High bar tuck swings tactics
    – High bar hangs to pike tactics

    Application activity 1.2

    High bar hangs to pike tactics

    The teacher organizes students and instructs them how to perform
    individually hanging pike following steps
    – Jump up to a pull-up bar with an overhand grip at a comfortable
    distance.
    – Bring their knees to hip height.
    – As you extend their knees, bring them up to the bar as they attempt to touch
    the bar with their ankles.

    Cool down exercises
    – Let students do light exercises and stretch their group of muscles by insisting on most used parts.
    – Guide them while stretching their muscles systematically.
    – Help them/demonstrate/correct where is necessary.

    Closing discussions (RCA)

    Reflect

    – What are challenges/advantages did you face during horizontal bar
    tactics?
    – How did you proceed to perform those exercises?
    Connect
    – Relate these horizontal bar tactics to the techniques learnt in the
    previous lessons
    Apply
    – Where do you think to use these tactics in your daily life?

    1.5 Additional information to the teacher

    Parallel bars are commonly used by gymnasts to build overall strength to help 
    improve performance in their respective events. Any person can use them to 
    increase their overall strength and build a moral impressive, capable physique.

    Apart from bar moves like dips, L-sits and inverted Rows; there are many other 
    tactics to train to the students:
    • Bicycle walks
    • Traveling dips
    • Push-Ups
    • Plyometric Push-Ups
    • Push-Ups with knee drive
    • Push-Ups with Spiderman knee drive
    • Shoulder tap push-ups
    • Single leg push-ups
    • L-sit pendulum
    • Bar to bar rotation
    • Decline crunch
    • Vertical upside pull-ups
    • Monkey bars
    • Lateral monkey bars
    • L-sit typewriter pull-ups
    • Hanging L-sit pendulum
    • Hanging windshield wipers

    The horizontal bar, also known as the high bar, is a horizontally-aligned bar 
    used in gymnastics, upon which acts of swinging are performed.

    Hanging Pike is a bodyweight exercise that works the abdominals, quadriceps, 
    hip flexors, lower abs and upper abdominals. When done correctly; it can effectively
    target the core, hips, legs, lower body, thighs, upper legs and waist.

    End unit assessment 1.6

    Set exercises for students to observe how they develop tactical and technical skills
    of apparatus gymnastics through parallel and horizontal bar practices.

    1.7 Additional activities

    1.7.1 Remedial activities

    Regular performance of light parallel and horizontal bar gymnastics exercises 
    with agility, strength and flexibility to improve confidence of working on 
    gymnastics apparatuses.

    1.7.2 Consolidation activities

    Execute and harmonize parallel and horizontal bar gymnastics exercises with 
    agility, strength and flexibility.

    1.7.3 Extended activities

    Request students to participate in gymnastic competitions organized by the school
    and evaluate their performance level.

    PART I: GENERAL INTRODUCTIONUNIT 2: ATHLETICS