Lesson Notes By Weeks and Term v3 - Junior Secondary 1
Athletics (Track and Field)
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Athletics (Track and Field)
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Subject: Physical & Health Education
Class: Junior Secondary 1
Term: 2nd Term
Week: 4
Theme: Sports And Games
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define at hletics describe the basic skills in discus and shot put perform the basic skills in discus and shot put draw and label the sectors with dimensions Take part in warn-up activities list safety measures in shot-put and discus explain the benefits of taking part in at hletics.
generate speed.
Basic Skills and Techniques: a)
The Grip: The discus rests on the palm of the throwing hand, with the fingertips curled over the rim of the disc. The first joint of the fingers (excluding the thumb) should be in contact with the rim. The thumb rests flat on the top of the discus for stability. The discus should feel balanced and secure. b)
Starting Stance: The athlete stands at the back of the throwing circle, facing away from the throwing direction, with feet shoulder-width apart. The discus is held in the throwing hand, often resting on the non-throwing forearm for support initially. c)
Preliminary Swings: The athlete performs one or two large, relaxed swings of the discus away from and across the body. These swings help to establish rhythm, generate initial momentum, and stretch the throwing muscles. The discus should be swung smoothly, keeping it relatively flat. d)
The Turn/Rotation (Entry Phase): From the last preliminary swing, the athlete initiates a full body turn. The non-throwing arm (e.g., left arm for right-handed throwers) helps to lead the rotation. The athlete pivots on the ball of the right foot, sweeping the left leg around the circle. The body remains low, and the discus is kept wide and trailing the body's rotation. e)
The Power Position (Delivery Stance): After completing approximately 1.5 turns (a 360-degree rotation), the athlete lands in a power position similar to shot put but with more rotational torque. The right foot is at the center of the circle, left foot near the toe board, facing sideways to the throwing direction. Hips and shoulders are wound back, creating maximum tension for the explosive release. f)
The Release: The release sequence begins with an explosive drive from the legs and hips, unwinding the body towards the throwing direction. The chest and shoulders open up forcefully. The throwing arm extends outwards and upwards, accelerating the discus. The discus is released off the index finger (or middle finger for some), with a final spin imparted by the fingers, ensuring a stable flight. The ideal release angle is approximately 35-42 degrees. g)
The Reverse (Follow-through): Similar to shot put, a quick reverse of the feet (right foot forward, left leg back) is essential to maintain balance and prevent fouling by stepping out of the circle before the discus lands. 2.
4. Drawing and Labeling the Sectors with Dimensions Both Shot Put and Discus are thrown from a circular ring into a sector marked on the ground.
Throwing Circle: Both Shot Put and Discus use a circular throwing circle with an inside diameter of 2.135 meters (7 feet). The circle is made of iron, steel, or other suitable material, flush with the ground. A stop board (1.22m long, 11.2cm wide, 10cm high) is fixed to the front of the shot put circle. Discus does not have a stop board.
Landing Sector: The landing sector for both events is marked by two radial lines that form an angle of 34.92 degrees (or approximately 35 degrees) from the center of the throwing circle. The lines extend outwards from the center of the circle for a minimum of 60-80 meters, or more depending on available space. * The throw is valid only if the shot or discus lands completely within this marked sector. Diagrams (Teacher to draw on board or use printed charts): Shot Put Sector: ``` | | <-- Landing Sector Lines (34.92 degrees) | | Throwing Direction | | | o ---- Stop Board (1.22m long) / \ | | <-- Throwing Circle (Diameter 2.135m) \ / o (Center of Circle) ``` Discus Throw Sector: ``` | | <-- Landing Sector Lines (34.92 degrees) | | Throwing Direction | | | | / \ | | <-- Throwing Circle (Diameter 2.135m) \ / o (Center of Circle) ``` Note for dimensions: The key dimensions are the 2.135m diameter for the circle and the 34.92-degree angle for the sector. *2.
5. Warm-up Activities for Lines (34.92 degrees) | | Throwing Direction | | | o ---- Stop Board (1.22m long) / \ | | <-- Throwing Circle (Diameter 2.135m) \ / o (Center of Circle) ``` Discus Throw Sector: ``` | | <-- Landing Sector Lines (34.92 degrees) | | Throwing Direction | | | | / \ | | <-- Throwing Circle (Diameter 2.135m) \ / o (Center of Circle) ``` Note for dimensions: The key dimensions are the 2.135m diameter for the circle and the 34.92-degree angle for the sector. 2.
5. Warm-up Activities for Throwing Events Warm-up is crucial to prepare the body for physical activity, prevent injuries, and enhance performance. It should include general and specific movements.
General Warm-up (5-10 minutes): Light jogging or walking around the field. Arm circles (forward and backward). Leg swings (forward/backward, side-to-side). Torso twists.
Dynamic stretches: High knees, butt kicks, walking lunges.
Specific Warm-up (5-10 minutes): Shoulder Girdle Rotations: Focus on rotator cuff muscles.
Wrist and Finger Stretches: Important for grip and release.
Trunk Rotations: Gentle twisting to prepare for the rotational forces in throwing.
Shadow Throws: Practicing the throwing motion without equipment, focusing on technique.
Light Throwing: Using very light improvised equipment (e.g., small ball, plastic lid) to gradually increase intensity. 2.
6. Safety Measures in Shot Put and Discus Safety is paramount in throwing events due to the weight and trajectory of the implements.
1. Clear Area: Ensure the throwing sector is completely clear of people, obstacles, and other equipment before any throw.
2. Supervision: All throwing activities must be conducted under strict supervision by a qualified teacher or coach.
3. Proper Technique: Emphasize and teach correct technique. Improper technique can lead to injuries or errant throws.
4. One Thrower at a Time: Only one student should be throwing at a time. Others must stand safely behind the throwing circle or well outside the landing sector.
5. Retrieval Protocol: Students should never retrieve a shot or discus until instructed to do so by the teacher, and only after all throws for that round are complete and the area is safe. The implement should be retrieved by walking towards it, not running, and carrying it safely.
6. Equipment Check: Regularly inspect the implements for any damage (e.g., cracks, sharp edges). Use age-appropriate and weight-appropriate equipment (or improvised alternatives).
7. Warning Call: Implement a clear warning call (e.g., "HEADS UP!") before a throw, especially during practice.
8. Stop Board Awareness (Shot Put): Students must be taught not to step on or over the stop board during the throw or reverse.
9. Footwear: Encourage appropriate athletic footwear for better grip and stability. 2.
7. Benefits of Taking Part in Athletics Participation in athletics offers a wide range of benefits for students:
1. Improved Physical Fitness: Enhances cardiovascular health, muscular strength, endurance, flexibility, speed, and agility.
2. Bone Health: Weight-bearing activities like throwing contribute to stronger bones and reduced risk of osteoporosis later in life.
3. Stress Reduction: Physical activity is a natural stress reliever, helping students manage academic pressures and anxieties.
4. Enhanced Self-Esteem and Confidence: Achieving personal bests, mastering new skills, and participating in competitions can boost a student's self-worth.
5. Discipline and Perseverance: Training requires commitment, hard work, and the ability to push through challenges, teaching valuable life lessons.
6. Goal Setting: Athletes learn to set and work towards specific goals, whether it's improving technique or throwing a certain distance.
7. Social Skills and Teamwork: While throwing events are individual, being part of an athletics team fosters camaraderie, sportsmanship, and the ability to support peers.
8. Cognitive Benefits: Improved focus, concentration, and problem-solving skills, as athletes analyze techniques and strategies.
9. Healthy Lifestyle Promotion: Encourages healthy eating habits, adequate rest, and an active lifestyle from a young age.
1
0. Potential Career Opportunities: Talented athletes can pursue sports as a career, gaining scholarships, national recognition, and professional contracts. --- 2.
1. Definition of Athletics Athletics refers to a collection of sporting events that involve competitive running, jumping, throwing, and walking. It is generally divided into two main categories: Track Events: These involve running races over various distances (e.g., sprints, middle-distance, long-distance, hurdles, relays).
Field Events: These involve jumping (e.g., long jump, high jump, triple jump, pole vault) and throwing events (e.g., shot put, discus, javelin, hammer throw). For this lesson, the focus is on two key throwing field events: Shot Put and Discus. 2.
2. Basic Skills in Shot Put Shot Put is a track and field event where the athlete attempts to "put" (push) a heavy spherical object (the shot) as far as possible from a designated throwing circle. The key is a pushing motion, not a throwing motion like a ball.
Basic Skills and Techniques: a)
The Grip: The shot rests at the base of the fingers, not in the palm. Fingers are spread slightly behind the shot, with the thumb providing support from below. The shot is held tightly but comfortably against the neck, just below the ear, with the elbow pointing outwards and slightly upwards. This position ensures the shot is part of the body's momentum. b) Starting Stance (Glide Technique - most common for beginners): The athlete stands at the back of the throwing circle, facing away from the throwing direction (i.e., facing the stop board). The non-throwing hand (e.g., left hand for right-handed putters) is extended for balance. Weight is balanced over the right (throwing) leg, which is slightly bent. The left leg is extended backwards or lightly placed on the ground. c)
The Glide: This is a crucial transfer of momentum. The athlete pushes off the right leg, driving the body across the circle towards the front. The left leg swings forward for balance, but the body remains low and hips stay behind the shoulders. The goal is to maintain the shot's position against the neck and gather momentum without losing balance. d)
The Power Position (Delivery Stance): As the glide finishes, the athlete lands in a powerful position, facing sideways to the throwing direction. The right foot is at the centre of the circle, the left foot near the toe board. Hips and shoulders are slightly rotated away from the throwing direction, creating "torque" or twist. The throwing arm is still bent, with the shot against the neck. e)
The Release (Putting Action): This is a powerful, explosive sequence of movements starting from the ground up. The athlete drives through the legs (pushing up from the ball of the right foot), rotates the hips forcefully towards the throwing direction, followed by the shoulders. The throwing arm then extends fully and powerfully, pushing the shot upwards and outwards at an angle of approximately 35-42 degrees for optimal distance. The wrist and fingers flick last, giving the shot its final impetus. f)
The Reverse (Follow-through): After the release, the athlete quickly switches foot positions to maintain balance and prevent stepping out of the circle. The right foot comes forward to replace the left, and the left leg is swung back for counter-balance. This prevents a "foul" (stepping out of the circle before the shot lands). 2.
3. Basic Skills in Discus Throw The Discus Throw is a track and field event where the athlete throws a heavy disc (the discus) as far as possible from a designated throwing circle. Unlike shot put, it involves a powerful rotational movement to generate speed.
Basic Skills and Techniques: a)
The Grip: The discus rests on the palm of the throwing hand, with the fingertips curled over the rim of the disc. The first joint of the fingers (excluding the thumb) should be in contact with the rim. The thumb rests flat on the top of the discus for stability. The discus should feel balanced and secure. b)
Starting Stance: * The athlete stands at the back of the throwing circle, facing away from the throwing direction, with feet shoulder-width minutes)
Teacher Activity: Facilitate a class discussion on the importance of safety during throwing events. Guide students to list specific safety measures from their observations during practice. Supplement their points with additional measures from Section 2.
6. Lead a discussion on the various benefits of participating in athletics (physical, mental, social, career). Reinforce the importance of sports for health and development in Nigeria.
Student Activity: Contribute to the discussion, listing safety measures and benefits. Take notes on the key safety precautions and benefits.
Conclusion (5 minutes): Teacher Activity: Briefly review the main points covered: Definition of athletics, basic skills in Shot Put and Discus, sector dimensions, warm-up, safety, and benefits. Address any remaining questions. Assign homework.
Student Activity:** Ask final questions. * Note down homework. ---
Community Sports and Talent Identification: Understanding athletics skills can help students appreciate school inter-house sports competitions and local government youth sports festivals (e.g., National Sports Festival). It can serve as a platform for identifying and nurturing young talent in Nigeria, potentially leading to representation at state, national, and international levels, bringing pride to their communities and the nation. Many Nigerian athletes started their careers through such grassroots events.
Health Promotion and Injury Prevention: The emphasis on warm-up, proper technique, and safety in throwing events is directly applicable to all forms of physical activity. Students learn valuable lessons about preparing their bodies for exercise and executing movements correctly to avoid injuries. This knowledge is crucial for maintaining a healthy and active lifestyle throughout their lives, helping to combat lifestyle diseases prevalent in Nigeria. Career Development and Economic Opportunities: Beyond being an athlete, understanding athletics can open doors to various professions within Nigeria's growing sports industry. These include sports coaching, officiating (e.g., becoming a certified athletics official for school or state competitions), sports journalism, or even managing sports facilities. Learning the rules and techniques provides a foundational understanding for these roles, contributing to the nation's human capital in sports. ---