PHYSICAL ACTIVITIES TOWARD
HEALTH AND FITNESS 1
Physical Activities Toward Health and Fitness 1 2
Module 3 ATHLETICS-THROWING
INTRODUCTION:
We are all managing additional stress related to the growth of the COVID-19
pandemic and it’s potential to threaten the health of ourselves, our families, and our
communities. You may consider using physical activity and exercise as a strategy to
come up with certain sports like athletics.
In this module, you will learn about Athletics specially the throwing events. You
will also learn the importance of throwing in optimizing one’s fitness. It also includes
simple fitness training on athletics that you can enjoy and experience while you are at
home.
LEARNING OUTCOMES:
At the end of the module, the students would be able to;
Identify the different events in athletics particularly throwing events;
Recognize the value of optimizing one’s health through participation in
physical activities/sports
Perform the different drills in athletics through exercises.
Create a physical activity log.
LEARNING CONTENT:
THROWING
Athletics is a group of sporting events that involves competitive Running, Throwing,
and Jumping. The most common types of athletics competitions are track and field.
The results of racing events are decided by finishing position (or time, where
measured), while the jumps and throws are won by the athlete that achieves the highest
or furthest measurement from a series of attempts.
The four standard throwing events in the fields are classified into the following shot put,
discus, hammer and javelin.
Physical Activities Toward Health and Fitness 1 3
1. Discuss Throw
The discus throw includes a throwing circle, protective cage and landing
sector. The discus throw also known as disc throw, is a track and field event in
which an athlete throws a heavy disc—called a discus—in an attempt to mark a
farther distance than their competitors.
2. Shot put
The shot put is a track and field event involving "putting" (pushing rather than
throwing) a heavy spherical ball—the shot—as far as possible. The shot put
competition for men has been a part of the modern Olympics since their revival in
1896, and women's competition began in 1948. Almost all throwers start by using
the glide
3. Javelin
Physical Activities Toward Health and Fitness 1 4
The javelin throw is a track and field event. A javelin is a spear about 2.5 m
(8 ft 2 in) in length, is thrown. The javelin thrower gains momentum by running
within a predetermined area.
4. Hammer
The hammer throw is one of the four throwing events in track and
field competitions. The "hammer" used in this sport is not like any of the tools
also called by that name. It consists of a metal ball attached by a steel wire to a
grip. The size of the ball varies between men's and women's competitions.
TEACHING AND LEARNING
Physical Activities Toward Health and Fitness 1 5
General Instructions: Before starting this activity, do a warm-up routine for at least 5 to
10 minutes to prevent injuries. Make sure you wear suitable and comfortable attire
(jogging pants/short, shirt) in doing the activities. Take a video of yourself while doing
the different activities.
ACTIVITY 1
1. Dynamic Stretching
Instructions:
Start with low velocity movements and build up to higher intensity exercises
Walking quad stretch for 1 minute
Walking hamstring stretch for 1 minute
Walking side lunges for 30 seconds
Walking forward lunge with twist for 30 seconds
Jogging high knee for 30 seconds
Jogging butt kicks for 30 seconds
Explosive skipping for 30 seconds
Dynamic build up acceleration runs for 30 seconds
ACTIVITY 2
Arms Circling
Instructions:
Start with low velocity movements and build up to higher intensity exercises
Easy forward skip with arm circles
Easy backward skip with backward arm circles
Straight leg jogging
Physical Activities Toward Health and Fitness 1 6
Walking lunge with a twist
Backward lunges with a twist
Side slide
Arms upward semi-circle left and right hand (start at the back just like throwing)
Run in place then jump at last count.
Do this activity from 3-5 minutes.
ACTIVITY 3
THROWS UP
Material: ball (basketball or volleyball)
A.
1. Lie on the floor and slightly bend your knees.
2. Hold the ball and place it in front of your chest.
3. Slowly throw the ball upward. And try to catch the ball while lying. Do it as many as you
can.
B.
1. Get a partner among your family member. Let him stand 2 meters away from you.
Physical Activities Toward Health and Fitness 1 7
2. From lying position, pass the ball using overhead pass to your partner. Your partner
catches the ball and return it to you.
3. Do this as many as you can.
ACTIVITY 4
Instructions: Use alternative equipment available at your home to execute the
given activity (i.e. a bucket of water). Take a video of yourself while doing the
activities.
Legs/Lower Back
Squats: 4-5 sets of 3-5 reps
Deadlifts: 4-5 sets of 3-5 reps
Leg extensions: 3 sets of 6-10 reps
Lunges: 2 sets of 6-10 reps
Calf raises: 4 sets of 6-10 reps
Back extensions: 3 sets of 6-10 reps
Abs
Decline sit-ups (weighted): 4 sets of 4-6 reps
Leg raises: 4 sets of 5-8 reps
Plate twist: (Explosive) 4 sets of 6-10 reps
V sit-ups: (Lie with back on floor, hands extended above
head, feet extended and slightly off floor. To do one rep you bring your lets and
Physical Activities Toward Health and Fitness 1 8
hands forward but still extended and touch each other to create a V. If this is too
easy use ankle weights and hold a weight in your hands) 3 sets of 4-8 reps
Olympic Lifts
Front squats: 3 sets of 4-5 reps
Power clean: 3 sets of 4-5 reps
Snatch: 3 sets of 4-5 reps
Note: Olympic lifts are an awesome and proven
way to increase your explosiveness while working on strength as well. They also
incorporate tons of the major muscle groups such as your legs, core and upper
body, which are all essential to your throws.
Arms
Reverse-grip barbell bench press: 4-5 sets of 3-5 reps
Dips: (Explosive) 3 sets of 8-10 reps
Single-arm reverse-grip push-downs: 3 sets of 6-10 reps
Chin-ups: 3 sets of 6-10 reps
Close-grip EZ-bar bicep curls: 3 sets of 6-10 reps
Instructions:
1. Accomplish the template below every day.
2. Choose one type of activity per day to perform. One activity for LEG LUNGE
BACK, ABS, OLYMPIC LIFTS, and ARMS each day.
3. Set your goal for the day.
MY DESIRED WORKOUT
Name:______________________________________
Week/Date: _________________________________
Activity Monday Tuesda Wednesda Thursday Friday Saturda
y y y
LEG LUNGE BACK Type: __________
Type: Repetition: _____
*Squat Set: ___________
*Deadlifts Goal for the day:
*Leg Extensions _______________
*Lunge _______________
*Calf Raises _____________.
*Back Extension
Physical Activities Toward Health and Fitness 1 9
ABS Type: __________
*Decline sit ups Repetition: _____
*Leg Raises Set: ___________
*Plate twist Goal for the day:
*V-sit ups _______________
_______________
_____________.
OLYMPIC LIFTS Type: __________
*Front squats Repetition: _____
*Power clean Set: ___________
*Snatch Goal for the day:
_______________
_______________
_____________.
ARMS Type: __________
*Reverse-grip Repetition: _____
barbell bench press Set: ___________
*Dips Goal for the day:
* Single-arm _______________
reverse-grip push- _______________
downs _____________.
*Chin ups
*Close-grip EZ-bar
bicep curls
ACTIVITY 5
WORK ME!
Instructions: Follow the procedures to execute the given activity. Take a video of
yourself while doing the activities.
1. Lunge builds dynamic power in the legs.
Keeping your core engaged and your torso upright, step forward with one leg,
lowering your hips until both knees are bent at about a 90-degree angle.
Make sure your front knee is directly above your ankle; you should be able to
see your front toes. Your back knee should hover just above the floor.
Press your front heel into the floor as you push back up to the starting
position.
Repeat for 10 reps on one side, then switch legs. Or you can alternate which
leg steps forward for alternating lunges.
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2. High knee lift it develops the quickness needed for an explosive throw.
Stand with your feet hip-width apart. Lift up your left knee to your chest.
Switch to lift your right knee to your chest. Continue the movement, alternating legs
and moving at a sprinting or running pace. Make it 10 reps.
3. Kettlebell teach shot putters and discus throwers how to coordinate their
movements
Set up in front of a riser which is 8-12” off the ground.
Hold a kettlebell in each hand and initiate the exercise by stepping on to the
riser with one leg.
Drive through the front foot and extend the knee as you stand up fully.
Slowly lower back to the starting position.
Repeat for the desired number of repetitions.
Physical Activities Toward Health and Fitness 1 11
4. Shuttlerun develop explosive quickness for the shot put and discus.
Place the cones the desired distance apart (usually 10 or 20 meters).
Place 2 small blocks or balls at the far cone.
Start at the cone away from the blocks.
Get into sprinter position. Sprint as fast as you can to the other cone.
Grab one of the blocks with your hand and immediately turn around and sprint
back to the starting cone.
Set the block at the starting cone and then sprint back to grab the second
block.
Grab the second block and turn and sprint through the starting cone.
The time stops as soon as you pass the first cone for the final time
RUBRICS FOR ACTIVITY 1-5
Advance Intermediate Needs Improvement
3 points 2 points 1 point
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The exercise was done The exercise was done The exercise was done in
perfectly with minor errors wrong form
RECOMMENDED LEARNING MATERIALS
AND RESOURCES FOR SUPPLEMENTARY
READING:
Try to visit this link for a three drills for throwers to improve technique and
develop rotational power
https://www.elitefts.com/education/exercise-index/three-drills-for-throwers-to-
improve-technique-and-develop-rotational-power/
Try to visit this link for a discus throw drills
https://xpollinationproductions.com/discus-throw-drills/
FLEXIBLE TEACHING LEARNING MODALITY (FTLM)
ADOPTED:
Online (synchronous)
Messenger , google classroom, google meet
Remote (asynchronous)
module
ASSESSMENT TASK:
Instructions:
Activity Strengths How can i maintain? Weakness How can I improve?
no.
1
4
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Realization:
1. From activity 1-4 identify your strength and weaknesses on the different activities
then how can you maintain your strength and how can you improve your
weaknesses. Use the template below.
2. Make a 6 days exercise plan for throwing. Make sure that your goal is met. Use
the template below
Type of monday tuesday wednesday thursday friday saturday
Activity( at
least 5 activity)
1. BEFORE
Frequency:
Intensity:
Time:
AFTER
Frequency:
Intensity:
Time:
2.
3.
4.
5.
Feedbacks:
Rubrics for Assestment task
Physical Activities Toward Health and Fitness 1 14
Achieved (3 pts) Working Towards (2 pts) Learning (1 pt)
Participation I participated in a physical I participated in a physical I participated in a physical
activity for 6 days during a activity for 4 days during a activity for 2 days during a
week. week. week.
Time I played the sport/activity I played the sport/activity I played the sport/activity
for 45 mins. for 30 mins. for 15 mins.
Journal All activities were Some activities were No activity was
documented documented documented
REFERENCES:
https://en.wikipedia.org/wiki/Shot_put
https://www.bodybuilding.com/content/what-is-the-best-workout-to-improve-your-throws.html
