COLAND SYSTEMS TECHNOLOGY COLLEGE INC.

Peñas Building, Sinsuat Avenue

Cotabato City

PE 3
INDIVIDUAL/DUALS
1st Semester; A.Y. 2022-2023
Prelim Module

Student’s Name

Course and Year

Instructor: Jhambo L. Patra

FB/Messenger: Jhambo L. Patra
Gmail Account: patrajham143@gmail.com
Dear Student,

Welcome to the PE 3 Individual/Duals offered by Coland Systems Technology, Inc. This course
module emphasizes on self-directed and outcome-based learning. The key in successfully passing
this subject lies in your commitment in learning and complying with the requirements. It is our
desire that you pass this subject fully equipped with the necessary 21st Century skills.

This module was designed to provide you with a fun and meaningful learning experiences and
opportunities. You will be enabled to process the content of this module while being an active
learner.
Enjoy and maximize the learning while in your own homes.

In this module, you will be encountering the following parts and icons.

This part enumerates the objectives of the

module. This part shall give you an idea of the
TARGET
skills or competencies you are expected to
acquire upon completion of this module.

This part includes an activity that aims to check

TESTER
what you already know about the lesson to take.

In this portion, a new lesson will be introduced. This

section provides a discussion of the lesson. This
TEACHING
section aims to help you explore and understand
new concepts and skills.
 Good day Colandians! This module will help you understand the following
concepts about individual sports specifically in athletics event:

1. History of Athletics
2. Equipment and Facilities
3. Running/Track Events
4. Field Events
5. Basic Drills

Learning Objectives

1. Understand the foundation of the Sport Athletics

2. Identify the different facilities and equipment used in the game
3. Observes personal safety protocol to avoid dehydration, overexertion,
hypo-and hyperthermia during MVPA participation
4. Self-assesses health-related fitness (HRF) status, barriers to physical activity
Assessment participation and one’s diet
5. Sets FITT goals based on training principles to achieve and/or
maintain HRF

Before we continue, let us assess first your prior knowledge about our
topic. Let me see if you can able to answer the following questions.

Here it is…

PRETEST

Direction: Choose the correct answer by writing the LETTER of your choice, use
CAPITAL letters only. You may write your answers to a piece of paper or type it
right away to your chat box and send it to your teacher in any modalities
you may have.

1. What is the First event ever played in Athletics?

2. From what ancient practice did athletics came from?

3. Who are only allowed to play athletics before?

4. What is the name of the international governing body of athletics who is in

charge of setting standard rules of the game?

5. What is the major sporting event in the world where athletics was the first
sport to be played?
 Week 1:
Individual Sports – ATHLETICS

A competitive sport involving, running,

walking, throwing, and jumping. Another
term used for Athletics is Track and Field.

Athletics is claimed to be the oldest sports known to mankind. During pre-

historic era mankind use spear in hunting preys which likened to be javelin
throwing; running after preys is like the races today; and avoiding obstacles are
just like hurdles and jumping events.
Here are some recorded data on the History of Athletics
 Greeks conducted
competitions as ceremonies to
honor Zeus and other gods.
 Running event is the
oldest organized sports.
 Athletics is a part of
religious festivals, as with
the Olympic games in
Ancient Greece.
 The game started at 776 B.C.
was enormously popular event
and is only exclusive for men.
 There was only one event played and that is footrace of about 186 yards

 Baron Piere de Courbetin a French

aristocrat who revived the Olympic
Games.
 1896 the beginning of modern
Olympic Games held at
Athens Greece.
 Olympics competitions has been
a major event filled with drama
and surprises which was awaited
every four years.
  In the 1900’s American system
education was introduced in the
Philippines and sports is an
integral part of this system.
 In 1912 the governing body for
Athletics namely International
Association of Athletics Federations
(IAAF) was founded.

Can you follow students? I know you have different views on what we
are discussing, but the next topic will give you more understanding
about athletics.

Let’s continue.

Week 2:
Individual Sports – ATHLETICS
Equipment and Facilities

1. Starting blocks is a fixed elevated object used by

sprinters to push them oft the starting line for an
additional momentum.

2. Hurdles: is an upright obstacle run over by the

athletes. The standard height of hurdles is presented
in the table below.

Category Height for Men Height for Women

110-meter-high 1.067 meters 0.838 meters
hurdles
400-meter low 0.914 meters 0.762 meters
hurdles

3. Baton a short bar carried by athletes in completing a

relay race
4. Javelin a spear shaped equipment used in throwing events.
The measure of the Javelin is presented in the table below.

Weight Measurement
Men 800 2.6m-2.7m
Women 600 2.2m-2.3m

5. Discus Plate is a metallic disc plate used in throwing events.

The measurement and weight of the disc plate is presented in
the table below.

Weight Measurement
Men 2 kg 22 cm in diameter
Women 1 kg 18 m in
diameter

6. Iron shot a heavy metal ball used in throwing events.

The weight of the iron ball is presented in the table
below.

Weight
Men 7.26kg
Women 4kg

7. Horizontal Crossbar a stick shaped equipment

made of plastic or wood where athletes jumps
over in High Jump.

8. Bar support an adjustable post that determines

the height of the bar in High Jump.

9. Landing Foam a foam or cushion where

athletes land in High jump for safety
measures.
10. The Track Oval

Week 3:
Individual Sports – ATHLETICS –
Running / Track Events

1. Sprints events in athletics: this are games where runners exert full speed in
running a short distance race.
 100, 200- and 400-meter dash are the sprint events in athletics.

Starting Position: The starting position in sprint races is also known as the
crouch start. In sprint races getting a good start is a big merit in the
performance of the athletes. It requires timing and coordination that
can only be developed with dedicated practice and training.

Three Types of Starting position

Bunch: The toes of the rear foot is approximately level with the heel of the front foot,
and both feet are placed well back from the starting line.

Medium: The knee of the rear leg is placed opposite on the half of the front foot.

Elongated: The knee of the rear leg is level with or slightly behind the heel of the
front foot.

Athletics
Commands and body position in starting a sprint race

a. “On your mark”

 In this command runners approach the starting line and getting
ready for their start position.
 Front foot of the runner is placed approximately one and a half feet
behind the line.
 The toe of the rear foot is placed aligned with the heel of the other
foot.
 Fingers and thumb are in tripod position behind the line and about
a shoulder width apart.

b. “Set Position”
 In this command the runner’s hips raised slightly higher than the
Shoulders.
 There should be an angle of about 90 degrees at the front knee
and 120 degrees on the rear knee
 When viewed from the side, the shoulder should be above the
starting line.
 Remain motionless, take breath and hold until the gun signal.

c. Gun or “Go” signal

 Rear leg pushed off forcibly and come out low, fast and close
to the ground.
 One arm swing hard in forward motion and the opposite swings
back at the hip level.
 After moving out of the starting line accelerate and think of being
ahead by 20 meters and exert maximum effort until you finish the
race.

Athletics
2. Middle- and Long-Distance races is an event in a form of continuous
running over a long distance. It requires the runners to exert minimal effort
over a long period of time that would definitely tests their endurance.

Starting position in middle- and long-distance running is commonly known

as standing start.

Commands and body position in starting a sprint race

a. “On your mark”

 In this command runners approach the starting line placing one
foot behind the line and the other foot slightly at the back.
 The feet are about shoulder-width apart to obtain a well-
balanced position.
 Bend the knees and lean forward.
 Arms synchronized with the legs - in this case, left foot forward
with right arm forward and vice versa.
 Remain motionless.

b. Gun or “Go” signal

 Runners push off away from starting line with minimal force so
they can conserve energy since they are going to run longer.
 Good acceleration will give you a nice position inside the
lead pack.
3. Hurdles are events in athletics
wherein runners jump over obstacles or
barriers set in the track.
 100-meter-high hurdles for
women,110-meter-high hurdles
for men, 400-meter low hurdles

Athletics
For both men and women are the common events in hurdles.
Hurdle Clearance:
 Get a good acceleration going towards the hurdles?
 Body leans sharply forward.
 Opposite arm thrusts forward parallel to the lead leg
 The other arm bent as elbow swung partially backward.
 On top of the bar, take off leg (trail leg) is brought up and bent at
almost right angle with the hip going over and passing the bar
 As trailing leg is over the hurdle, the lead leg is snapped down
sharply and lands in slightly flexed position

4. Relay race is an event where in runners run a pre-set distance carrying a

baton and passing it onto the next runner. A team for a relay race is
composed of four runners. There are two standard relay races in Athletics
namely 4x100 meter relay and 4x400 meter relay.

Two types of Baton Passing

a. Visual passing: This type of baton
passing is used for 4x400 meter
relay and distance relays. A
runner/receiver looks back on
his partner while he waits for the
passing of baton by his
approaching teammate/passer.

b. Non-visual passing: A runner who is

going to receive the baton will not
see the baton place into his or her
hand. The runner passing the baton
will give the command as to when
his receiver lift his hand and get
the baton. Non-Visual passing or
hand- offs are commonly used in
4x100m relays.

Athletics
 Week 4:
Individual Sports – ATHLETICS –
Field Events

1. Jumping events
a. Long Jump
Competitors build momentum by running down the track as he
approaches the take-off board. They will then leap forcefully from the
take-off board into the jumping pit (sand area).

b. Triple Jump
The triple jump is similar to the long jump, but there are three
combined jumps. These are called the hop, step, and jump. The
athlete will first build momentum by running down the track ;( HOP)
at the takeoff point they will jump from one foot and land on that
same foot ;(STEP) they then jump again, this time landing on the
opposite

foot; (JUMP) finally they jump as far as they can and land on both
feet.

Athletics
c. High Jump
In the high jump event, the athlete starts by running to build momentum. At
the takeoff point the jumper must jump as high as he can over the crossbar
without knocking it over. After jumping over the crossbar jumpers will be in a
downward motion landing on a big cushion.

Two techniques in High Jumping:

1. Scissor Kick
 Upon take off drive your lead leg up
with your knee past the horizontal
line of the bar.
 Once your lead leg is over, kick the
other foot over the bar.
 Land on your feet to complete
the jump.

2. Fosbury Flop
 On takeoff, the foot should be pointing
roughly towards the far corner of the
landing area.
 To clear the bar an athlete will need to
arch his body as he goes over the bar.
 On the downward motion of the body
the athlete drops his hips which lifts the
legs in a natural reaction and landing in
a supine position.

3. Throwing events:
Shot put
 A throwing event wherein athletes throw a
heavy metal ball or the iron shot as far as
possible.
 The athlete must launch the iron shot
from within a ring 2.135 meters (7 feet) in
diameter and fall within the
Legal sector (34.92°) on the ground from the
center of the circle.
 The iron shot weighs 7.26kg/16lb for men
and 4kg/8.8lb for women.

Athletics
 Discuss Throw
 A throwing event in which a disk-
shaped object known as discus is thrown
as far as possible.
 In modern competition the discus
must be thrown from a circle 2.5 meters
(8.2 feet) in diameter and fall within a
40° sector marked on the ground from
the center of the circle.
 The discus weighs 2kg for men, 1kg
for women, that is 22cm in diameter for
men, and 18cm for women.

Javelin Throw
 A throwing event in which a spear is
thrown for a distance.
 The javelin that is used in
competitions is a spear either made of
metal or wood with a sharp metal point.
 Its overall length must be at least 260
cm (102.4 inches) and its weight at least
800 grams (1.8 pounds). The women’s
javelin is somewhat shorter and lighter, a
minimum 220 cm (86.6 inches) long and 600
grams (1.3 pounds) in weight.
 After a short run, the javelin is thrown
directly forward with an over-the-shoulder
motion into a 29° sector marked on the
Field.

Before we continue, let us see first if you clearly understand the lesson. If
you believe that you need more time to do the readings, then you may do it so.

For those who are ready to take the assessment, then turn your module to
the next page for you written evaluation.

Athletics
 Week 5:
Basic Drills in Athletics

Drills is training by using small series of repeated activities. A drill is done to focus
on the basic skills of a particular sport. Drills is effective in improving
muscle memory. With these athletes can improve his body coordination by
moving freely and responding accurately into different actions.

1. Running

 High Knees:

Stand in an upright posture with a distance of

your feet hip-width apart. Next is lift up your left
knee just above your hip level. As your left knee
lands on the floor switch and lift your right knee
above your hip level. Continue the same action
going in a forward motion with alternating leg
movements at a sprinting or running pace.

 A-Skip:

Drive your knee up forcefully above your hips. As you move down your
knee lift the other one in a skipping motion. Your foot must be in a
dorsiflexed position. This is a small skip since you land on the same foot
and then switch.

 B-Skip

Just like A skip you start by driving your knee up and then extend it
forward as it goes into a downward motion with your gluts and
hamstrings, pawing your foot to the ground. Continue doing an
alternating leg movement in a forward motion.

 Butt-kicks

Slowly bring your right heel to your

buttocks by contracting your
hamstring muscle. Place the ball of
your right foot back on the ground,
and slowly bring your left heel to your
buttocks. Continue alternating your
right and left heels, picking up your
pace going in a forward motion.

Athletics
 Straight-leg bounds

Start with an upright body position. The arms are swinging vigorously the
same movement as to normal running. The athlete’s legs should mimic
a scissors motion as they move their legs forward.

2. Jumping Drills

 Bounding
Bounding is an exaggerated run with a higher lifting of knees and
longer leg stride movements similar to a leaping motion.

 Star Jump
Start with running of 3-5 steps to build momentum. Once you build
momentum jump explosively as high as you can. As you move up lift your
arms up and open your legs to the side. Continue the same
movement/steps in a forward motion.

 Hops drills
Start by springing one foot and land on the same foot. To make it
more effective end the springing motion with a butt kick and continue
doing this for about three to five meters before switching on the other
side.

3. Throwing drills

 T Push-Ups
Start in a high plank position. Afterwards perform
one push up then rotate your entire body into a
side plank extending the outer arm towards the
ceiling. Perform the steps on the other side of your
body. Continue the process on both sides
alternately.

 Triangle Push-Ups
Start in a high planking position with your hands
creating a triangle shape under your torso. Bend
your elbows up to 90 degrees angle so your torso
moves down almost close to the ground. Continue
the same process as many as you can.

 Triceps Dips
Start in reverse tabletop position on
the floor with your fingers pointing
toward your feet. Bend and
straighten your arms to complete a
repetition.

Athletics
  Torso Circles with medicine ball
Stand with feet shoulder-width apart and knees slightly bent. Hold the
medicine above your head with arms straight. Start rotating your arms
clockwise while holding the medicine ball. Avoid bending your arms to
make the exercise more effective. Rotate arms all the way around in a
circular motion.

Lunges

Hold dumbbells in both of your hand

resting down on your pocket level.
Lunge forward so your right knee is
straight and your left knee is bent. Do it
as well on the other side and repeat
The process in a continuous alternating forward motion.

Activities

I. Answer the following Questions

1. What are track and field events? Which of these also belong to the
Category of team sports?
2. What are the main track rules?
3. Describe the major rules that are observed in long jump.
4. Describe the special features of triple jump and high jump.
5. Discuss the specific rules for shot put and discus throw.
6. How do you break a tie in high jump?
7. How is high jump executed?
8. Describe various relay races.
9. In which events does the athlete take standing
position to start the race?
10. How do these track and field events help an individual
Performance?

II. State whether True or False

1. Modern Olympic Games started at Greece in 1896.

2. The weight of discus for men is 1 kg.
3. The official women javelin size is 2.2 to 2.3 meters long and
Weighs 600 grams.

Athletics