Free Standing as a Type of Artistic Gymnastics - Term Paper Example

Sports Term Paper on Free standing (a type of artistic Gymnastics) Please write one page introduction about Artistic Gymnastics and the rest should be about free standing. Please talk about Ideal positions. Finally, talk about common errors and ways to avoid these errors in free standing. Introduction Artistic gymnastics is a gymnastics discipline involving performance of short routines ranging from 30 to 90 seconds. The routines are usually performed on various apparatus with less vaulting time. Artistic gymnastics is overseen by the Federation Internationale de Gymnastique (FIG) (Goodbody, 1982). The body designs the code of points and controls all features of international elite competition. Individual countries manage their gymnastics through their respective national federations like USA Gymnastics for United States and BAGA for Great Britain. Artistic gymnastics is usually a famous spectator sport during Summer Olympic Games as well as other competitive sport environments (Goodbody, 1982). Artistic gymnastics has been in existence for quite sometime. The system was mentioned in earlier works of Aristotle, Plato and Homer. The discipline included various disciplines, which later became separate sports like race, boxing, and swimming, riding and wrestling among others. The art was also useful in military trainings. Today’s artistic gymnastic evolved from Germany and Bohemia during the 19th century (Goodbody, 1982). The term ‘artistic gymnastic’ was introduced in 19th century to differentiate between military and free usage styles. Friedrich Ludwig Jahn a German educator is acknowledged as the founder of gymnastics after inventing several apparatus like parallel bars and horizontal bar used up to date. Sokols and Turnvereins are the first two gymnastics (Goodbody, 1982). The International Gymnastics Federation, which was founded in 1881 has remained the governing body of international gymnastics up to date. The body governed just three countries when it was founded and its name was European Gymnastics Federation till 1921 when a non European country joined the body leading to its reorganization (Goodbody, 1982). Women began to be accepted in the gym as from 1928. Free Standing Free standing involves the body being vertical is a handstand. Free standing gyms includes hand stand push up also called vertical push up or press up or inverted push up (Thomas et al., 2008). This is a type of push up exercise where an individual positions the body in a handstand. The exercise requires one to perform a free standing held in the air. One prepares the strength till he or she built adequate balance (Thomas et al., 2008). The feet are usually put against the wall. Alternatively, a partner can hold the feet or they can be secure in a way that they will not fall. For one to perform push ups effectively, he or she will need significant strength and balance as well as control to perform the free standing. Muscles During the performance of free standing exercises like handstand pushups, the load in the triceps brachii muscles is increased momentously over regular pushups. The body has the responsibility of holding approximately 100% of the body’s weight instead of the 40% during the normal pushups (LeBoeuf & Butler, 2008). The load is also relocated from the pectoralis major muscle to the lateral deltoids and anterior deltoids. This is because the shoulders exert in abduction as externally rotated instead of transverse flexion (Clarkson & Gilewich, 1999). The trapezius upper fibers also elevate the shoulders. In free standing exercises like handstand pushups, the hub muscles and hand muscles are involved in keeping body balance. They help the body from falling over to the front, back or sideways while maintaining posture (LeBoeuf & Butler, 2008). This aspect makes the exercise stronger for the wrist flexors core and legs as compared to regular push ups. Training Standard free standing exercises like push ups need just basic level of fitness while handstand push ups require a bit complicated trainings due to their bodyweight exercises (Rippetoe, 2007). It is recommended that one should start training with simpler related movements because of the difficulties involved in the exercise. One should use the following method in preparing a body weight exercise without equipment usage. First, hold a static handstand position, perform the movement with a low range of motion, and perform just the eccentric portion of the movement (LeBoeuf & Butler, 2008). Alternatively, one can prepare with weight lifting, which is also referred to as overhead press a way of strengthening the muscles involved. This can also apply to those individuals without sufficient balance or those who cannot support their bodyweight on their hands. One can be considered strong enough to do a handstand push up if he or she can press his or her bodyweight (Rippetoe, 2007). Thereafter, the individual has to learn how to balance and exert himself or herself while inverted. Alteration The various motions of a handstand pushup can be enhanced by the placement of hands on objects elevated from the floor like a pushup pad or chair. This will allow the head to lower below the level of the palms consequently increasing the difficulty of the movement (Clarkson & Gilewich, 1999). The same difficulty can be also increased by the addition of further resistance; this can be done inform of weights attached to the torso like a weighted vest, attaching to the legs or resisting bands. Common Errors and Ways of Avoiding These Errors in Free Standing Performing handstand push ups (HSPUs) without support from a wall or spotter can dramatically increase unnecessary movements (Gittoes & Irin, 2012). There is need for stabilization during the exercise to provide stimulus, which is not present once the HSPU is assisted. Avoiding this error will require one to perform regular free standing HSPUs to improve possible overheads lifts or throwing activities (Brown, 2000). This process is likely to take long before one gain enough experience to perform the exercise effectively but it is the best way to expertise. At the beginning, most people get intimidated due to fears to fall or being unable to support oneself with his or her arms. This is the primary hindrance to practicing handstands. It is important for one to position properly and gradually progress towards maintain balance with handstands (Rippetoe, 2007). Confidence and practice will take trainees through this process quickly and safely. First of all, one has to learn how to be comfortable in a hand support. A vertical handstand is not the best way of starting this process. One is expected to start with a folded panel mat, plyo box and a stable raised surface. The next step is to stand in a shallow lunge in front of the object with arms overhead (LeBoeuf & Butler, 2008). In the lunge, the rear leg should be the kicking leg while the front leg should be the support leg. The trainee should then place his or her hands on the object and then kick his rear leg toward the ceiling so that the supporting leg will come off the ground only a few inches. Trainees should avoid handstands at this point as it is not necessary nor is it recommended. This early stage tells one about the handstand and he or she can begin to improve handstand techniques (Goodbody, 1982). One should ensure there is proper shoulder angle at this point. Many trainees may push their shoulders forward past their hands. This should be noted as an error, which should be avoided at all times. This position tends to create an extremely uncomfortable position, which ends to cerate unstable position. This can be managed only if the person performing the exercise is capable of performing a planche (Thomas et al., 2008). The trainee should open his or her shoulders completely to ensure his arms and ears are active. The head should be positioned so that the trainee’s hands are just visible by looking toward them with his or her eyes instead of moving the whole head. If the trainee sees two feet past his or herb fingertips, then it means that his or her head is too far out and his or her shoulder angle is likely to break (Goodbody, 1982). Once the proper position is established, the trainee should work on kicking higher. Once the handstand is approaching 45 degrees from vertical, the trainee should move off of the raised surface. Before moving to a handstand on the ground, the trainee should ensure he or she is comfortable with forward rolls (Thomas et al., 2008). Forward rolls are the simplest and safest way to egress a handstand that falls forward. Freestanding exercises like handstands facing away from the wall do not hearten a proper hollow handstand posture. Instead they allow practice of balance in a handstand. One should start in a lunge facing the wall before kicking to a handstand so that his of her heels hit the wall (Gittoes & Irin, 2012). It is advisable for the trainee to start the lunge far enough away from the wall so that he or she can stretch forward a bit while kicking to the handstand. This will impact a better alignment in the shoulders and enhance the mechanics of the kick (Thomas et al., 2008). This will also create proper positions for other kicking skills like the front handsprings and round offs. Once the trainee is the handstand, the shoulders are expected to be pushed up towards the ears as far as possible and be fully extended. No angle is allowed between the shoulders and the torso. The line between wrists and toes is expected to be as straight as possible for best results (Goodbody, 1982). Once the trainee’s hands are properly aligned, he or she should push with his fingertips and try to pull his heels away from the wall slightly to hold the handstand. This will enable the trainee to be more stable and allow him or her walk his hands farther away from the wall to practice his or her balance. Practicing free stand hand push ups facing the wall is advisable as it ensures proper hollow handstand position (Gittoes & Irin, 2012). One should start a handstand facing the wall by first directing his or her wall to the wall, second, he or she should bend down and place his hands on the floor about 2 feet away from the wall. Third, he should walk with his feet up the wall and his hands in to the wall. One can do this by his wrists virtually touching the wall to assume proper handstand alignment. Proper alignment involves an open hollow with shoulders fully extended and pushed up (LeBoeuf & Butler, 2008). It is important for one to push his toes high toward the ceiling as possible. Once the position had been attained, one should push away from the wall slightly and transfer his weight to the fingertips and hold the handstand. Free standing exercises should be performed with a lot of caution not to let one’s body suspend in an upside-down position for a long period of time (Brown, 2000). The human body is not capable of forcing back blood that’s running to the head hence suspending it upside-down for long is dangerous. Although small bouts of hanging upside down have not proved to be harmful, people with medical conditions and preexisting conditions like stroke and pulmonary oedema are likely to worsen matters and potentially increase the risk of death (Gittoes & Irin, 2012). References Brown, S. P. (2000). Introduction to Exercise Science. Lippincott Wims & Wilkins. Clarkson, H. M. & Gilewich, G. B. (1999). Musculoskeletal Assessment: Joint Range of Motion and Manual Muscle Strength. Baltimore, MD: Williams and Wilkins. LeBoeuf, M. K., & Butler, L. F. (2008). Fit & active: The West Point physical Development Program. Champaign, IL: Human Kinetics. Gittoes, M. J. & Irin, G. (2012). Biomechanical approaches to understanding the potentially injurious demands of gymnastic-style impact landings. Sports Medicine A Rehabilitation Therapy Technology, 1-9. http://articles.portal-tol.net/english-language-en/gymnastics Goodbody, J. (1982). The Illustrated History of Gymnastics. London: Stanley Paul & Co. Rippetoe, M. (2007). Starting Strength: Basic Barbell Training, London: The Aasgaard Company. Thomas, K. T., Lee, A. M., & Thomas, J. R. (2008). Physical education methods for elementary teachers. Champaign, IL: Human Kinetics. Read More