Track and Field PDF

Physical education Track and Field 1. Understand the total distance of a standard track and the different types of sprints. The standard distance of an outdoor track is 400 meters for one complete lap. Different types of sprints  Short sprints Focuses on explosive speed and acceler...

Physical education Track and Field 1. Understand the total distance of a standard track and the different types of sprints. The standard distance of an outdoor track is 400 meters for one complete lap. Different types of sprints  Short sprints Focuses on explosive speed and acceleration. 60 meters (indoor events, require rapid acceleration) 100 meters (classic sprint races, on a straight track in outdoor track)  Middle Distance sprints (Speed & Endurance) It involves running both on curves and straight portions. 200 meters (half a lap, starts on curves and ends with a straight line) 300 meters (less common) 400 meters (one full lap, demands speed & stamina)  Sprint relays 4x100 meters (each member runs 100 m) 4x400 meters (each member runs 400 m)  Hurdle sprints (Combined with hurdles) 100-meter hurdles (women’s standard distance) 110-meter hurdles (men’s standard distance) 400-meter hurdles (longer sprint with hurdles over one lap)  Indoor sprints (200-meter indoor track) 60 meters (straight sprint) 200 meters and 400 meters (like outdoor versions but on a tighter curve) 2. Know the events that are classified as sprints and those that are not. Events classified as sprints Sprints are short-distance races.  Outdoor sprints 100 meters (classic straight-line sprint) 200 meters (half-lap races, start on a curve and end on a straight line) 400 meters (one full lap) 4x100 meters relay (each member runs 100 m) 4x400 meters relay (each member runs 400 m)  Indoor sprints 60 meters (short indoor sprint) 200 meters (like outdoor events but on a tighter indoor curve) 400 meters (same as outdoors but on a smaller indoor track)  Hurdle sprints 100 meters (women) 110 meters (men) 400 meters Events not classified as sprints  Middle-distance races 800 meters 1500 meters 3000 meters  Long-distance races 5000 meters 10,000 meters Marathon 3. identify events that are a part of track competitions and distinguish them from field events. Track events (held on a running track, running, hurdling or race walking)  sprint races 100 meters 200 meters 400 meters 4x100 meter relay 4x400 meter relay  Middle distance sprints 800 meters 1500 meters  Long-distance races 3000 meters 5000 meters 10,000 meters  Hurdle races 100-meter hurdles (women) 110 meters hurdles (men) 400-meter hurdles Field events (involves throwing and jumping)   Jumping events Long jump Triple jump High jump Pole vault  Throwing events Shot put Discus throw Hammer throw Javelin throw 4. Understand long-distance events and the distances involved in marathons and other races Standard long-distance track events (held on a 400-meter track)  3000 meters 7.5 laps around the track  5000 meters 12.5 laps around the track. A standard long-distance event in international competitions.  10,000 meters 25 laps around the track. It is the longest track race in standard competitions.  Marathon Distance: 42.195 km (26.2 miles)  Half marathon Distance: 21.1 km (13.1 miles)  10k Road race Distance: 10 km (6.2 miles)  5k road race Distance: 5 km (3.1 miles) 5. Be familiar with the number of runners in the relay team and the rules associated with relay races. Number of runners in a relay team In track and field, relay races consist of four runners per team, with each runner completing a portion of the total race distance.  Common relay events 4x100 meters relay: Each runner covers 100 meters. (One-fourth of a lap.) 4x400 meters relay: Each runner covers 400 meters. (one full lap) Rules associated with relay races  Baton handling The baton must be passed from one runner to the next within the designated exchange zone. (20 meters long) Dropping the baton may result in disqualification unless it is recovered without delaying other teams.  Exchange zone rules The baton exchange must occur entirely within the exchange zone. If the baton is passed outside this area, the team is disqualified.  Baton carrying The runner must hold the baton throughout the entire race. Failure to carry the baton across the finish line results in disqualification.  Lane violations In the 4x100 meters relay, runners must stay within their assigned lanes throughout their legs.  Interference Teams may not obstruct or delay other runners during baton exchange or while running. Doing so will result in disqualification. 6. Learn about the pole vault, including its unique feature of using a pole. Pole Vault: Overview The pole vault is a field event in track and field where athletes use a flexible pole to propel themselves over a horizontal bar. It combines speed, strength, and technique, making it one of the most dynamic events in athletics. Unique features of the pole vault  The use of a pole Material: Poles are typically made of lightweight and flexible materials like fiberglass or carbon fiber, allowing them to bend and store energy during the vault. Length: Poles vary in length (10 to 17 feet or more) depending on the vaulter’s skills, height, and weight. Grip: Athletes grip the pole at a point that balances strength and control, adjusting based on their approach speed and technique. 7. Review middle-distance events, with emphasis on the 800 meters and others that fall under this category. Middle-distance events in track and field Middle-distance events lie between the short, explosive nature of sprints and the endurance of heavy long-distance races. They require a blend of speed, stamina, and tactical intelligence. Key middle-distance events  800 meters Distance: Two laps on a standard 400-meter track. Unique Characteristics: Starts with runners in lanes for the first 100 meters, after which they merge into the inner lane. Considered the shortest middle-distance race, it demands a near-sprint pace and sustained stamina. A highly tactical race where positioning, pacing, and managing the final sprint are crucial.  1500 meters Distance: 3.75 laps on a standard track.  The Mile (1609 meters) Distance: Four laps on a 400-meter track. Slightly longer than 1500 meters.  3000 meters Distance: 7.5 laps on a standard track. Often considered the longest of the middle-distance races or the shortest long-distance event. 8. Know the events where athletes run over barriers and the structure of hurdles races. Hurdle Races Hurdle races involve athletics running over evenly spaced barriers (hurdles) while sprinting. Key hurdle events  100 meters hurdles (women) Distance: 100 meters Number of hurdles: 10 Height of hurdles: 2 feet 9 inches  110 meters hurdles (men) Distance: 110 meters Number of hurdles: 10 Height of hurdles: 3 feet 6 inches  400 meters hurdles (men and women) Distance: 400 meters Number of hurdles: 10 Height of hurdles: Men: 3 feet Women: 2 feet 6 inches. Structure of hurdle races  Start: Athletics use starting blocks for an explosive start.  Running Technique: Athletes sprint toward the first hurdle and maintain rhythm between hurdles, usually with a consistent number of strides.   Finish: The race concludes with a sprint after the final hurdle. Rules for hurdle races  Hitting hurdles: It is not a foul to hit a hurdle unless it disrupts another athlete or significantly impedes progress.  Disqualification: This occurs if a runner deliberately knocks down a hurdle with their hands or steps outside their lane. 9. Understand the different starting positions in sprint races and their names. Starting positions in sprint races. The starting position in sprint races is crucial as it sets the tone for explosive acceleration and maximum speed. There are three primary starting positions, each tailored to the race and the athlete’s strategy.  Standing start Description: The athlete begins in an upright standing position, feet staggered, with one foot forward and the other in back. When used: Rarely used in professional sprint races Common in recreational or school-level races, especially when starting blocks are unavailable. Advantage: Simpler and less technical than crouching starts. Useful for beginners  Crouch start Description: Athletes crouch down, placing both hands on the ground and positioning their feet on starting blocks. It is the most common position in professional sprinting. Phases: 1) On your marks: Athletes place their hands behind the starting line. Feet are positioned on the starting blocks, with one foot on the front block and the other on the rear block.  2) Set: Athletes lift their hips, aligning their bodies at an angle to maximize force application. Weight shifts forward, ready for the starting signal. 3) Go: Athletes explode forward upon hearing the starting signal.  Rolling Start Description: Athletes begin with a moving start, gradually accelerating before crossing the start line. When used: Common in relay races (e.g. 4x100 meters relay), where the incoming runner passes the baton to the next runner. Not used in individual sprint races. Advantages: Allows athletes to build momentum before starting their leg of the race. Reduces time lost in acceleration. 10. Be able to identify the key features of the long jump, such as the take-off board and sand pit. Key features of the long jump The long jump is a track and field event where athletes combine speed, strength, and technique to jump as far as possible from a take-off board into the sandpit.  Take off board Purpose: serves as the platform from which athletes launch their jump. Location: Positioned at the end of the runway. Key features: Material: Usually made of wood or synthetic material for durability. Foul line: The front edge of the take-off board is the foul line. Stepping beyond this line invalidates the jump.  Runway Purpose: Provides athletes with the approach needed to generate speed for their jump. Key features: Length: Typically, between 30-40 meters. Athletes adjust their starting position on the runway based on their stride pattern and preference.  Sandpit Purpose: Provides a safe landing area and measures the athlete's jump distance. Key features: Dimensions: The pit is usually at least 9 meters long and 2.75 meters wide. Depth: Filled with soft, loose sand for safe landings and to reduce the impact of fails. Marking for the jump: The distance is measured from the take-off board to the closest mark made in the sand by any part of the athlete's body or clothing.