DEFINITION

Aerobics is a form of physical exercise that combines rhythmic aerobic

exercise with stretching and strength training routines with the goal of improving all elements of fitness (flexibility, muscular strength, and cardio-vascular fitness). It is usually performed to music and may be practiced in a group setting led by an instructor (fitness professional), although it can be done solo and without musical accompaniment. With the goal of preventing illness and promoting physical fitness, practitioners perform various routines comprising a number of different dance-like exercises. Formal aerobics classes are divided into different levels of intensity and complexity. Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer a variety of aerobic classes. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class. A system of exercises often done by a group of people while music is playing: a system of aerobic exercises; also: aerobic exercises. A system of physical conditioning involving exercises (as running, walking, swimming, or calisthenics) strenuously performed so as to cause marked temporary increase in respiration and heart rate. System of physical conditioning for increasing the efficiency of the body's intake of oxygen. Aerobic exercises (e.g., running, jogging, and swimming, dancing) stimulate heart and lung activity. To produce a benefit, aerobic training must raise the heart rate (pulse) to the exerciser's target level for at least 20 minutes and include at least three sessions a week. The concept of aerobics was pioneered by Kenneth H. Cooper http://en.wikipedia.org/wiki/Aerobics http://www.merriam-webster.com/dictionary/aerobics

HISTORY
Both the term and the specific exercise method were developed by Dr. Kenneth Cooper, M.D., an exercise physiologist, and Col. Pauline Potts, a physical therapist, both of the United States Air Force. Dr. Cooper, an avowed exercise enthusiast, was personally and professionally puzzled about why some people with excellent muscular strength were still prone to poor performance at tasks such as long-distance running, swimming, and bicycling. He began measuring systematic human performance using a bicycle ergo meter, and began measuring sustained performance in terms of a person's ability to use oxygen. His groundbreaking book, Aerobics, was published in 1968, and included scientific exercise programs using running, walking, swimming and bicycling. The book came at a fortuitous historical moment, when increasing weakness and inactivity in the general population was causing a perceived need for increased exercise. It developed in the early 1970s as a way of combining traditional physical fitness exercises, such as jumping jacks or arm circle, with dance movements, to create a seamless routine that would provide aerobic exercise to increase the heart rate. Participants follow a leader or leaders through a series of choreographed movements. Aerobics classes are keyed to different fitness levels: there are fast classes, slower classes, or low-

impact classes, which do not involve much jumping around. Aerobics classes may also involve pieces of equipment, such as a step, a slider, and light weights, or different types of movements, adopted from such activities as boxing, martial arts, or hip-hop dance. Health clubs, ys, community centers, senior citizens centers, television stations, and home videos offer a variety of aerobics classes. In 1981 the sport of competitive aerobics was created. Competitions include men, women, and groups of two or three.

DIFFERENT STYLES OF DANCE AEROBIC DIFFERENT STYLES OF DANCE AEROBICS: Zumba

Zumba Fitness has quickly become one of the most popular dance aerobics programs around. It began in 2001 and, at the date of publication, has 12 million people in 125 countries attending Zumba Fitness classes, reports Zumba Fitness. This type of dance aerobics incorporates Latin moves with a party or club like atmosphere. Alberto Perez accidentally started this form of exercise when he forgot his typical aerobics music at home right before teaching a class. He put on the Latin-style music that he happened to have in his backpack and began leading his class through moves he learned while growing up in Columbia.

Jazzercise
Judi Sheppard Missett started this type of dance aerobics in 1969. Jazzercisers all over the country move to the latest music to burn up to 600 calories in 60 minutes claims the website Jazzercise.com. Not only does this form of exercise give you an aerobic workout, but it gives you the added benefit of strengthening and toning through the use of yoga, Pilates, kickboxing and resistance training. In 2008, the Jazzercise organization counted 32,000 classes that meet weekly in over 32 countries worldwide. Jazzercise. This is a trademarked term for classes offered by official Jazzercise instructors. Jazzercise combines movements from hip-hop, kickboxing, and traditional dance aerobics, plus borrowing some routines from Pilates and yoga.

Ballroom Dancing
Ballroom dancing comprises many types of dances from different parts of the world. Popular dances include modern waltz, tango, Viennese waltz, salsa and quickstep. All types of ballroom dancing are performed by a couple who is in a "closed hold" position, which means that five specific points of contact between the couples' bodies are maintained throughout the dance. This type of dancing has been documented since the early 1500s, when balls were considered important social gatherings.

Belly Dancing

According to the International Academy of Middle Eastern Dance, belly dancing came from the ancient cultures of India and the Middle East. It is performed by women and uses the muscles of the torso to move the body. Though many hold to the idea that it was primarily a form of male entertainment, it was usually done for women during fertility ceremonies, where men weren't allowed, reports IAMED. Aerobics classes based on belly dance have been popping up the past few years. The routines incorporate belly dance movements, such as shimmies, hip work and sustained arm movement. This is typically a low-impact workout, without the jumping that can wear on joints.
http://www.livestrong.com/article/473435-types-of-aerobic-dance/#ixzz2evVseQlq

Kickboxing
This style combines martial arts and self-defense moves, such as punches and kicks, with a choreographed aerobics routine. However, there is no contact involved. Cardio funk: Similar to hip-hop, with those kinds of movements and music, but with more of an emphasis on the cardio workout.

Bollywood
Inspired by the elaborate dance routines from Indian movies, these moves are set to contemporary Indian music.

Erotic dance
Another recent and spicy twist on dance aerobics. Instructors incorporate sexy movements borrowed from exotic dancers into the routines; it's also been called "strippercise."

Pole dancing
Also part of the erotic-exotic category, this is done with a stripper pole, and uses typical pole-dancing movements in the routines.
http://voices.yahoo.com/different-styles-dance-aerobics-3882614.html

DIFFERENT INNOVATIVE DANCE AEROBICS:

FREESTYLE AEROBICS
Freestyle aerobics is an aerobics style in which a group instructor choreographs several short dance combinations and teaches them to the class. This is usually achieved by teaching the class 1-2 movements at a time and repeating the movements until the class is able to join the whole choreography together. Aerobic music is used throughout the class. This is sometimes followed by a strength section which uses body weight exercises to strengthen muscles and a stretch routine to cool down and improve flexibility. Classes are usually

3060 minutes in length and may include the use of equipment such as a barbell, aerobic step, or small weights. In freestyle aerobics, the instructor choreographs the routine and adjusts it to the needs and wants of her/his class. There is often no difference between base movements in freestyle and pre-choreographed programs. It is practiced to improve aerobic fitness, flexibility and strength. This is a general term which describes most aerobics classes. During the class, an instructor choreographs several short dance combinations and teaches them to the class. Often the second half of the class is devoted to muscle toning through crunches, lunges, and similar muscle-isolating exercises, and stretching to cool down. Sometimes instructors incorporate hand weights, resistance bands, and exercise balls into the toning routines.

HIP HOP AEROBICS

The instructor choreographs routines based on current dance movements and sets them to hip-hop and other current music.

LATIN AEROBICS
The instructor choreographs routines based on Latin American dance movements and sets them to salsa and other Latin music. Zumba, a trademarked name for a popular Latin fusion aerobics program, is available in many cities (www.zumba.com). Another hot trend is Afro-Cuban, mixing moves from Africa and the Caribbean.

STEP AEROBICS
Step aerobics is a form of aerobic power distinguished from other types of aerobic exercise by its use of an elevated platform (the step). The height can be tailored to individual needs by inserting risers under the step. Step aerobics classes are offered at many gyms and fitness centers which have a group exercise program. Step aerobics was innovated by Gin Miller around 1989. After a knee injury, Gin consulted with an orthopedic doctor, who recommended she strengthen the muscles supporting the knee by stepping up and down on a milk crate and from this she developed the step regimen. Step aerobics can also be involved in dancing games, such as Dance Revolution or In the Groove.

Participants step up onto a small platform ("step") and down, increasing the amount of energy expended in the routine. Risers can be added to the initial step as the student's fitness level increases. As in other types of aerobics, the routines are choreographed to music and led by an instructor.
Common Moves include: Basic Step

Corner knee (or corner kick) Repeater knee (aka Triple knee) T-Step Over-the-Top I-Step LUNGES V-STEP STRADDLE DOWN L-STEP SPLIT STEP

SPORTS AEROBICS
Sport aerobics, or aerobic gymnastics, is the ability to perform continuously complex and high-intensity movement patterns to musicwhich originates from traditional aerobicswith a high degree of perfectly executed elements of difficulty. The routine must demonstrate creativity with the perfect integration of all movement, music and expression. It combines the elements of aerobics, sports acrobatics, rhythmic gymnastics along with music, dance and choreography.

http://en.wikipedia.org/wiki/Step_aerobics

WATER AEROBICS
Water aerobics (waterobics, aquatic fitness, aqua fitness, aqua fit) is the performance of aerobic exercise in fairly shallow water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training.

BENEFITS:

In addition to the standard benefits of any exercise, the use of water in water aerobics supports

the body and reduces the risk of muscle or joint injury. The mitigation of gravity by flotation places less stress on the joints when stretching, and can allow a greater range of motion. The mitigation of gravity makes water aerobics safe for individuals able to keep their heads out of water, including the elderly. Exercise in water can also prevent overheating through continuous cooling of the body. Most classes last for 45-55 minutes. Another benefit is that people do not even have to be strong swimmers to participate in water aerobics.

ASANA
ASANA is a body position, typically associated with the practice of Yoga, originally identified as a mastery of sitting still. In the context of Yoga practice, asana refers to two things: the place where a practitioner (or yogin, in general usage), yogi (male), or yogini (female) sits and the manner (posture) in which he/she sits. In the Yoga sutras, Patanjali suggests that asana is "to be seated in a position that is firm, but relaxed" for extended, or timeless periods.

As a repertoire of postures were promoted to exercise the body-mind over the centuries, to the present day when yoga is sought as a primarily physical exercise form, modern usage has come to include variations from lying on the back and standing on the head, to a variety of other positions. However, in the Yoga sutras, Patanjali mentions the execution of sitting with a steadfast mind for extended periods as the third of the eight limbs of Classical orRaja yoga, but does not reference standing postures or kriys. Yoga practitioners (even those who are adepts at various complex postures) who seek the "simple" practice of chairless sitting generally find it impossible or surprisingly gruelling to sit still for the traditional minimum of one hour (as still practiced in eastern Vipassana), some of them then dedicating their practice to sitting asana and the sensations and mind-states that arise and evaporate in extended sits. Asana later became a term for various postures useful for restoring and maintaining a practitioner's wellbeing and improving the body's flexibility and vitality, with the goal of cultivating the ability to remain in seated meditation for extended periods. Asana are widely known as "Yoga postures" or "Yoga positions". Yoga in the West is commonly practised as physical exercise or alternative medicine, rather than as the spiritual self-mastery meditation skill it is more associated with in the East.

TAEBO
Tae Bo is a total body fitness system that incorporates Martial Arts techniques such as kicks and punches, which Blanks became
[1]

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[2] [3][4][5]

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use the motions of martial arts at a rapid pace designed to promote fitness. aportmanteau of tae kwon do and boxing.

The name Tae Bo is

Furthermore it is an acronym standing for:

Total commitment to whatever you do Awareness of yourself and the world Excellence, the truest goal in anything you do (the) Body as a force for total change Obedience to your will and your true desire for change

http://en.wikipedia.org/wiki/Water_aerobics

Benefits of Aerobic Dance

Dance aerobic workout strengthens the body including the weight bearing bones and cardiovascular muscles. It helps your lose weight as well as builds your body muscles. It is also suitable for those who want to tone their muscles. It is one of the easiest aerobic exercises, which can be enjoyed by people of all age groups, both men and women. However, elderly people should perform the exercise either for short duration or with precautions. It is not recommended for very small children and pregnant women. The exercise increases blood circulation and lowers blood sugar and cholesterol levels.

Aerobic dance workout increases the circulation of oxygen to heart, lungs and blood vessels for smooth functioning of the body. The workout enhances the efficiency of heart and lungs. It is a great stress buster. It is an interesting activity that deviates you from the drudgery of everyday life. It is an effective remedy for depression, anxiety and tension. Thus, it is helpful for the rejuvenation of the mind. It gives you the freedom to personalize your dance steps. You can choose music and the dance steps of your choice, say, jazz, disco, hip hop. Dance aerobics is a good workout to boost up your immune system.
http://www.iloveindia.com/fitness/aerobics/dance-aerobics.html

DEFINITION
The word aerobic means "with oxygen" but aerobics usually refers to any kind of activity that gets your heart pumping and your muscles using oxygen. Aerobic dancing involves any kind of exercise put to music and can include everything from country music line dance aerobics to hip-hop dancing. It's recommended that kids and teens get at least 20 minutes of good aerobic exercise three times a week, so aerobic dancing can be a fun way to stay in shape.You can take aerobic dancing during your P.E. class at school, at a community center or by following along with your choice of aerobic dance video tapes or DVDs.

Aerobics Dancing | Exercise | For Kids | Music | Steps | Fitness | Dance http://www.kidzworld.com/article/5345-aerobics-101#ixzz2evox9ZGR

AEROBIC EXERCISE GUIDELINES:

Frequency and Duration: fitness goals are. The amount of aerobic exercise you should do depends on what your health and If your goal is better health and a decent level of cardiovascular fitness, then three 20-30

minute aerobic exercise workouts per week is a good general guideline to follow. If your goal is to lose body fat, especially if you have a lot of body fat to lose, then you'll probably need to do more than three 20-30 minute cardio workouts per week. The best way to determine what amount of aerobic exercise is best for you is to start an aerobic exercise program and see how your body responds to it and what kind of results you get. You can then decide whether or not the amount of aerobic exercise needs to change. Intensity: The talk test is a simple way to measure aerobic exercise intensity. Your workout should be intense enough to make you breathe deeply and feel a little winded, but you should be able to carry on a light conversation while you exercise. If you're breathless and can't get any words out, then you're working too hard and need to reduce the intensity. If you don't feel winded at all, then you're not working hard enough and need to increase the intensity. Target heart rate is another way to measure intensity. To insure that you're training aerobically, your target heart rate should be between 60% and 85% of your maximum heart rate. Generally, 60-69% is considered low intensity, 70-79% moderate intensity, and 80-85% high intensity. Maximum heart rate is calculated by subtracting your age from 220. So if you're 40 years old, your maximum heart rate would be 180 (220-40) beats per minute. If you decide to train at a moderate intensity level, say 70% of your maximum heart rate,

your target heart rate would be 126 (180 x .70) beats per minute. Wearing a heart rate monitor is the easiest and most accurate way to determine target heart rate. High Intensity Interval Training: While the preceding information pertaining to frequency, duration and intensity have been commonly accepted aerobic exercise guidelines for quite some time, an increasing number of fitness experts are now recommending high intensity interval training (HIIT) in addition to or instead of traditional aerobic exercise. Studies have shown that HIIT can be just as effective at improving cardiovascular fitness as traditional aerobic exercise. HIIT is also a very effective way to lose body fat because it burns a lot of calories per minute and it causes a much greater increase in Excess Post-exercise Oxygen Consumption (EPOC) than traditional aerobic exercise. EPOC, commonly known as the after burn effect, refers to how many additional calories your body will have to burn in order to repair, recover and return back to the way it was before a workout took place. Changing Workout Routines: This is one of the most disregarded aerobic exercise guidelines. Many people do the same aerobic exercise routine month after month, which can lead to burnout, repetitive injury or aerobic adaptation. Aerobic adaptation is where the body adapts to a particular routine, and it can cause fat loss to come to a stop. You need to make periodic changes to your aerobic exercise routine, such as alternating between different types of aerobic exercise (e.g., treadmill one workout, elliptical machine another workout) or doing HIIT instead of traditional aerobic exercise. Warming Up and Cooling Down: It's important to warm up before and to cool down after aerobic exercise. Warming up your muscles prior to your workout will help prevent injury. Cooling down after your workout will slowly lower your heart rate and redirect blood flow back to normal. Both the warm up and cool down should be a few minutes of light aerobic exercise. Stretching: Never stretch cold muscles. Stretching cold muscles can cause injury, and several studies have shown that stretching cold muscles slightly decreases muscle strength and power for up to an hour after stretching. Warm up first, then stretch. Or stretch after your workout. In conclusion, these aerobic exercise guidelines provide a good starting point for developing an effective aerobic exercise routine. For more information on how to use aerobic exercise to lose body fat, check out Burn the Fat, Feed the Muscle. It's one of the best fat loss programs available and I highly recommend it.
fitness-facts.com/aerobic-exercise-guidelines.html http://www.functional-

Low-Impact Exercises
simply stated, a workout is low-impact if at least one of your feet remains in contact with the ground at all times. Walking, hiking, rollerblading and most step aerobics and cardio dance workouts are lowimpact. Some people consider exercises such as water aerobics, swimming, cycling and the elliptical machine to be low impact as well, but you may also see these described as "no impact" since both feet stay on the ground at all times and/or your body is supported during movement (by water or a machine). Seated workouts, arm ergo meters, and gentler mat-based workouts such as Pilates and yoga may also be considered low or no-impact since they do not involve excessive pounding or force on the lower body joints, but in general both low- and highimpact workouts refer to cardio (not strength training or toning).

Low-impact exercises are most appropriate for beginners, as well as people with arthritis or osteoporosis, older adults, individuals who are obese, pregnant women, and people with bone, joint, connective tissue injuries. That's because low-impact exercise tend to be less jarring on the body and joints, and less intense overall (more on that below). According to the American Council on Exercise, keeping at least one foot on the ground at all times also reduces your risk of musculoskeletal injury. It's perfectly fine for people without the concerns listed above to perform low-impact exercises, but fitter individuals may have to work harder to reach their target heart rate zone when choosing low-impact exercises.

High-Impact Exercises
In these workouts, both feet leave the ground at the same time, as is the case during running, hopping, jumping rope, skipping, jumping jacks, plyometrics, some step aerobics (if you jump on or off the step or run around the room), and some cardio dancing that involves leaping. High-impact exercises tend to be more intense overall and therefore burn more calories. They may

even strengthen bones better than lower impact options, but any impact can help with that, even if it's light. These types of exercises should be reserved for people who already have a baseline of fitness and are at low risk for joint problems because they pose a higher risk for injury, especially to the ankle, knee and hip joints as well as the spine.
http://www.sparkpeople.com/blog/blog.asp?post=fitness_defined_lowimpact_and_highimpact_exercises

DEFINITION:
Gymnastics is a sport involving the performance of exercises requiring physical strength, flexibility, power, agility, coordination, grace and balance. Internationally, all of the competitive gymnastic sports are governed by the Fdration Internationale de Gymnastique (FIG). Each country has its own national governing body (BIW) affiliated to FIG. Competitive artistic gymnastics is the best known of the gymnastic sports. It typically involves the women's events of uneven bars, balance beam, floor exercise, and vault. Men's events are floor exercise, pommel horse, still rings, vault,parallel bars, and high bar. Gymnastics evolved from exercises used by the ancient Greeks that included skills for mounting and dismounting a horse, and from circus performance skills. Other gymnastic disciplines include: rhythmic gymnastics, trampolining, Team Gym, tumbling, aerobic gymnastics and acrobatic gymnastics. Participants can include children as young as 20 months old doing kindergym and children's gymnastics, recreational gymnasts of ages 5 and up, competitive gymnasts at varying levels of skill, and world class athletes.

ETYMOLOGY:
The word gymnastics derives from the common Greek adjective ( gymnos) meaning "naked", Henry George Liddell, Robert Scott, A Greek-English Lexicon, on Perseus faking project by way of the related verb(gymnazo), whose meaning is "to train naked", "train in gymnastic exercise", generally "to train, to exercise". Henry George Liddell, Robert Scott, A Greek-English Lexicon, on Perseus project. The verb had this meaning, because athletes

in

ancient

times

exercised

and

competed

without

clothing.

1570s,

from

Latin gymnasticus,

from

Greek gynmastikos "fond of or skilled in bodily exercise," from gymnazein "to exercise or train"

HISTORY:
In 1569, Girolamo Mercuriale from Forl (Italy) wrote Le Arte Gymnastica, which brought together his study of the attitudes of the ancients toward diet, exercise and hygiene, and the use of natural methods for the cure of disease. De Arte Gymnastica also explained the principles of physical therapy and is considered the first book on sports medicine. In the late eighteenth and early nineteenth century Germany, three pioneer physical educators Johann Friedrich GutsMuths (17591839) and Friedrich Ludwig Jahn (17781852) created exercises for boys and young men on apparatus they had designed that ultimately led to what is considered modern gymnastics. Don Francisco Amors y Ondeano, marquis de Sotelo, was born on February 19, 1770 in Valence and died on August 8, 1848 in Paris. He was a Spanish colonel, and the first person to introduce educative gymnastic in France. Jahn promoted the use of parallel bars, rings and high bar in international competition.[1] The Federation of International Gymnastics (FIG) was founded in Liege in 1881.By the end of the nineteenth century; men's gymnastics competition was popular enough to be included in the first "modern" Olympic Games in 1896. From then on until the early 1950s, both national and international competitions involved a changing variety of exercises gathered under the rubric, gymnastics, that would seem strange to today's audiences and that included for example, synchronized team floor calisthenics, rope climbing, high jumping, running, and horizontal ladder. During the 1920s, women organized and participated in gymnastics events. The first women's Olympic competition was primitive, for it involved only synchronized calisthenics was held at the 1928 Games, in Amsterdam. By 1954, Olympic Games apparatus and events for both men and women had been standardized in modern format, and uniform grading structures (including a point system from 1 to 15) had been agreed upon. At this time, Soviet gymnasts astounded the world with highly disciplined and difficult performances, setting a precedent that continues. The new medium of television has helped publicize and initiate a modern age of gymnastics. Both men's and women's gymnastics now attract considerable international interest, and excellent gymnasts can be found on every continent. Nadia Comneci received the first perfect score, at the 1976 Summer Olympics held in Montreal, Canada. She was coached in Romania by coach, (Hungarian ethnicity), Bla Krolyi. Comaneci scored four of her perfect tens on the uneven bars, two on the balance beam and one in the floor exercise.[3] Even with Nadia's perfect scores, the Romanians lost the gold medal to theSoviet Union. Nevertheless, Comaneci became an Olympic icon. In 2006, a new points system for Artistic gymnastics was put into play. With an A Score (or D score) is being the difficulty score, which as of 2009 is based on the top 8 high, scoring elements in a routine (excluding Vault). The B Score (or E Score), is the score for execution, and is given for how well the skills are performed.
http://en.wikipedia.org/wiki/Gymnastics

Objectives of gymnastics:

Gymnastics benefit a person in many ways. This is not just a form of physical exercise; it makes a person develop a positive attitude towards life. These are some of the basic objectives of Gymnastics. Professional training in gymnastics will help a person develop the strength of the body. The eye and foot coordination improves with this form of sport. Gymnastics also help a person to develop a good posture. This is very important for health. A person can also develop his/her sense of rhythm and coordination. This is through the various musical pieces played during the performance. The musical compositions can be of varying beats. A gymnast also develops a sense of balance and grace with time. Yet another objective of gymnastics is to develop a person's memory. The new concepts and techniques being introduced helps a person retain thoughts and also exercise one's thinking capabilities. Gymnastics help a person to hone social skills. Due to this sport, gymnasts are introduced to people from different age groups and they also learn to interact with their teachers. This makes them earn an experience of group interaction from an early age. These skills help them in personal life as well. These facts and objectives of gymnastics give an idea about the popularity and beauty of this graceful sport! Today, both men and women gymnasts have plenty of fans following across the globe.
http://www.buzzle.com/articles/facts-and-objectives-of-gymnastics.html

YEAR
17231790

LEADER
JOHANN BERNHARD BASEDOW
JOHANN CRISTOPH FRIEDRICH GUTSMUTHS

CONTRIBUTION
Introduced gymnastics in the school curriculum and were the first modern writer and teacher of organized gymnastics.

17591839

great grandfather of gymnastics. He wrote a book entitled gymnastics for the youth in 1793.

17781852

Friedrich Ludwig jahn

Father of gymnastics. He introduced the horizontal bars, parallel bars, side horse and the vaulting box.

1810-1858

Adolf spiess

Father of school gymnastics. He introduced marching and free hand exercise performed with music.

17761839

Pehr henrik ling

Father of Swedish gymnastics. He invented the stall bars and the vaulting box or the Swedish box.

17821854

Phokion heinrich clias

Swiss teacher who promoted gymnastics in England and France as well as in Switzerland.

17461827

Johann heinrich pestalozzi Francisca reyes aquino

father of free hand exercise and calisthenics

18991984

Introduced gymnastics in the Philippines and published a book entitled gymnastics for girls.

Safety measures in gymnastics:

1. Proper warm-up is essential before strenuous activity takes place. 2. Travel to/from off-campus facilities for practice/contests should take place in school approved transportation vehicles only, unless a Parent/Guardian Driver Approval form (2320F4) is on le. 3. Safety landing mats are recommended when using any apparatus and must be properly positioned. (WIAA guidelines) 4. be aware at all times of oor surroundings, i.e., other gymnasts, obstacles, projections, bleachers, and standards. 5. Perform only those skills and techniques as instructed and/or supervised by your coach. 6. Each athlete will require an understanding of the activity in terms of appropriate technique And progression. 7. Spotters are required by all athletes attempting a new skill or one not mastered. 8. Check equipment/apparatus thoroughly before EACH use and make sure it is SECURE. 9. Contact the coach IMMEDIATELY if injured. 10. All athletes shall read printed literature regarding safety procedures as provided by the coach.
https://www.cvsd.org/documents/esc/WebForms/Parent/Safety%20Guidelines/Gymnastics%20Safety%20Guidelines.pdf

Terminologies used in gymnastics:

Arch: In an arch a gymnasts hips are pushed forward, chest is open. Lie on your stomach with your arms by your ears. Lift your heels while keeping your legs straight, and lift your arms while keeping your arms straight. Bridge: A bridge is attained by lying on your back. Place your hands on the floor by your ears and bend your legs. Push your hips towards the ceiling and arch back. Ideally a bridge should have straight legs and shoulders pushed out over the hands. Candlestick: A candle stick is a position where the gymnast is essentially standing on the back of their shoulders with their feet pointed towards the ceiling. The gy mnasts arms can either be by

their head, or back pushing on the floor to assist with support and balance. Handstand: A proper handstand is extended towards the ceiling, sh oulders are open, body is hollow. Head In/Out: A gymnasts head is "in" when their chin is tucked on their chest, or close to. A gymnasts head is out when their head is tilted back. Hollow: In a hollow a gymnasts hips are turned under, legs are tight chest rounded inward. Lie on your back on the floor with your arms by your ears. Lift your legs slightly off the ground. Lift your head slightly off the floor. Your lower back should m aintain contact with the floor. Layout: In a layout a gymnast is not bent at the hips nor the legs. A layout is the term used for a rotating skill in which the gymnasts body is essentially straight. A layout can be performed either hollow or arched. Lunge: To do a lunge start standing feet together. Take a large step forward. Bend your front leg. Both feet should be turned out somewhat. Arms should be extended upwards so that the line from the rear foot to the hands is straight. Open/Closed Hips: Opening the hips is proceeding towards an arched position. Completely closed hips is a fully piked position w here the gymnasts chest is flat agains their legs. Open/Closed Shoulders: Completely closed shoulders are defined as your arms being down so that your fingers are touching your legs. To "open" your shoulders lift your arms straight out in front and continue upwards until your hands are pointed straight at the ceiling. Overgrip/Undergrip : Overgrip is gripping a bar so that your palms are facing the same direction as your face. Under grip is gripping a bar so that your palms are facing the opposite direction as your face. Pike: In a pike a gymnast is bent only at the hips. Sit on the floor with your legs straight out in front of you. Pikes of varying degrees including where a gymnast is essentially folded in half at their hips are used in gymnastics. Planch: This is a handstand in which the body is parallel with the ground. Puck: A puck is a cross between a p ike and a tuck. It's pretty much a somewhat open tuck position, or a pike with moderately bent knees. Split, Side or Front: In a side split one leg is forward, the other leg back. Hips are kept as square as possible. To get the splits or other flexibility it is more important to stretch often than to stretch for a long time in one sitting. Stretch every day. Straddle: In a straddle a gymnasts legs are separated with neither leg being forward or backward of the other. A straddled pike is a straddle in which the hips are closed or "piked" to some degree. Tuck: In a tuck a gymnast is bend at the hips and the knees. Sit on the floor with your legs in front of you. Bend your knees so that your knees are touching your chest and your feet are "tucked" in close to your body. A variat ion on the tuck is called a "cowboy" tuck in which the

gymnast pulls their knees out to the side somewhat in order to compress the tuck further. This enables faster rotation.
http://www.drillsandskills.com/positions

Types of gymnastics: Artistic gymnastics

Artistic gymnastics is usually divided into Men's and Women's Gymnastics. Typically men compete on six events: Floor Exercise, Pommel Horse, Still Rings, Vault, Parallel Bars, and High Bar, while women compete on four: Vault, Uneven Bars, Balance Beam, and Floor Exercise. In some countries, women at one time competed on the rings, high bar, and parallel bars (for example, in the 1950s in the USSR). Though routines performed on each event may be short, they are physically exhausting and push the gymnast's strength, flexibility, endurance and awareness to the limit. In 2006, FIG introduced a new points system for Artistic gymnastics in which scores are no longer limited to 10 points. The system is used in the US for elite level competition.Unlike the old code of points, there are two separate scores, an execution score and a difficulty score. In the previous system, the "execution score" was the only score. It was and still is out of 10.00. During the gymnast's performance, the judges deduct from this score only. A fall, on or off the event, is a 1.00 deduction, in elite level gymnastics. The introduction of the difficulty score is a significant change. The gymnast's difficulty score is based on what elements they perform and is subject to change if they do not perform or complete all the skills, or they do not connect a skill meant to be connected to another. Connection bonuses are the most common deduction from a difficulty score, as it can be difficult to connect multiple flight elements. It is very hard to connect skills if the first skill is not performed correctly. The new code of points allows the gymnasts to gain higher scores based on the difficulty of the skills they perform as well as their execution. There is no maximum score for difficulty, as it can keep increasing as the difficulty of the skills increase.

a. Womens artistic gymnastics

Vaults
In the vaulting events gymnasts sprint down a 25 metres (82 ft) runway, jump onto or perform a round off entry onto a springboard (run/ take-off segment), land momentarily, inverted on the hands on the vaulting horse or vaulting table (pre flight segment), then sprint off of this platform to a two footed landing (post flight segment). Every gymnast starts at a different point on the vault runway depending on their height and strength. The post flight segment may include one or more multiple saltos or somersaults, and/or twisting movements. Round-off entry vaults are the most common vaults in elite level gymnastics. In vaults with round off entries, gymnasts "round-off" so hands are on the runway while the feet land on the springboard (beat board). From the round off position the gymnast travels backwards as in a backhand spring so that the hands land on the vaulting platform (horse). She then blocks off the vaulting platform into various twisting and/or somersaulting combinations. The post flight segment brings the gymnast to her feet. In 2001, the traditional vaulting horse was replaced with a new apparatus, sometimes known as a tongue or vaulting table. The new apparatus is more stable, wider, and longer than the older vaulting horseapproximately 1m in length and 1m in widthgiving gymnasts a larger blocking surface, and is therefore considered safer than the vaulting horse used in the past. With the addition of this new, safer vaulting table, gymnasts are attempting more difficult and dangerous vaults.

Uneven bars
On the uneven bars (also known as asymmetric bars, UK), the gymnast performs a routine on two horizontal bars set at different heights. These bars are made of fiberglass covered in wood laminate, to prevent them from breaking. In the past, bars were made of wood, but the bars were prone to breaking, providing an incentive to switch to newer technologies. The width of the bars may be adjusted. Gymnasts perform swinging, circling, transitional, and release moves, that may pass

over, under, and between the two bars. Movements may pass through the handstand. Gymnasts often mount the Uneven Bars using a springboard, or a small mat.

Balance beam: The gymnast performs a choreographed routine up to 90 seconds in length consisting of leaps, acrobatic
skills, somersaults, turns and dance elements on a padded beam. The beam is 125 centimetres (4 ft 1 in) from the ground, 500 centimetres (16 ft 5 in) long and 10 centimetres (3.9 in) wide. The event requires, in particular, balance, flexibility, poise and strength.

Floor
In the past, the Floor Exercise event was executed on the bare floor or mats such as wrestling mats. Today, the floor event occurs on a carpeted 12m 12m square, usually consisting of hard foam over a layer of plywood, which is supported by springs or foam blocks generally called a "spring" floor. This provides a firm surface that provides extra bounce or spring when compressed, allowing gymnasts to achieve extra height and a softer landing than would be possible on a standard floor. Gymnasts perform a choreographed routine up to 90 seconds in the Floor Exercise event. They must choose an accompanying music piece. In some gymnastic associations such as United States Association of Gymnastic Clubs (USAIGC), gymnasts are allowed to have vocals in their music] but USA Gymnastics competitions a large deduction is taken from the score for having vocals in the music. The routine should consist of tumbling lines, series of jumps, dance elements, acrobatic skills, and turns, or piviots, on one foot. A gymnast can perform up to four tumbling lines that usually include at least one flight element without hand support. Each level of gymnastics requires the athlete to perform a different number of tumbling passes. In level 7 in the United States, a gymnast is required to do 23, and in levels 810, at least 34 tumbling passes are required.

Scoring (code of points)

A gymnast's score comes from deductions taken from their start value. The start value of a routine is calculated based on the difficulty of the elements the gymnast attempts and whether or not the gymnast meets composition requirements. The composition requirements are different for each apparatus. This score is called the D score. [10] Deductions in execution and artistry are taken from 10.0. This score is called the E score.[11] The final score is calculated by taking deductions from the E score, and adding the result to the D score.[12] Since 2007, the scoring system has changed by adding bonus plus the execution and then adding those two together to get the final score.