HomePrimary 4Physical and Health EducationTrack Event, Long Distance Races, Types of long distance Races

Track Event, Long Distance Races, Types of long distance Races

SECOND TERM E NOTES

SUBJECT: PHYSICAL AND HEALTH EDUCATION

CLASS: BASIC FOUR

WEEK 3

TOPIC:  Track Event, Long Distance Races, Types of Long Races (3000m, 10,000m)

Skills in long Distance Races, Standing, taking off, running, Arm action, Finish 

Learning Objectives: 

By the end of the lesson, pupils should be able to:

  • list the types of long races
  • mention skills in long distance races
  • perform take off action
  • perform proper arm action, running and finish

 

Learning Activities:

  • Pupils in pairs list the types of long-distance races
  • Pupils as a class mention the skills in long distance races
  • Pupils in small groups demonstrate long distance races and compare

 

Embedded Core Skills:

  • Collaboration and Communication
  • Citizenship
  • Leadership and Problem Solving

 

Learning Resources:

  • Flashcards
  • Poster
  • Charts
  • Whistle
  • Online Resources www.classbasic.com 
  • Pictures or videos of long distance races
  • Examples of proper technique for standing, taking off, running, arm action, and finishing
  • Whiteboard and markers
  • Handouts for students with information and questions

 

 

Content:

Long Distance Races 

Long distance races are running events that require athletes to run for a longer period of time than sprint races or middle distance races. These races can range from 3,000 meters to a marathon, which is 42.195 kilometers long.

Some examples of long distance races include:

  1. 5,000 meters: This is a race that is just over 3 miles long. It requires a lot of endurance and the ability to maintain a consistent pace for a longer period of time.
  2. 10,000 meters: This is a race that is just over 6 miles long. It requires even more endurance than the 5,000 meters and can take around 30 minutes to complete.
  3. Half marathon: This is a race that is 21.0975 kilometers long, which is just over 13 miles. It requires a lot of stamina and can take a couple of hours to complete.
  4. Marathon: This is the longest of all the long distance races, measuring 42.195 kilometers, which is just over 26 miles. It is an incredibly challenging race that requires a lot of physical and mental strength to complete.

Long distance runners need to have excellent endurance, as well as strong mental toughness, because these races can be very challenging. They need to be able to maintain a steady pace for a long period of time, and also know when to conserve their energy for a final sprint at the end of the race.

Long distance races can be both competitive and fun. They are a great way to test your physical and mental limits and challenge yourself to push through obstacles. If you are interested in long distance running, it’s important to train regularly, eat a healthy diet, and stay hydrated to ensure you are physically and mentally prepared to tackle the distance.

 

Skills in Long distance races Standing, taking off, running, Arm action, Finish  

  1. Standing: In long distance races, the starting position is not as crucial as it is for sprint races. However, it’s still important to have a good starting position, with your feet slightly apart and your weight evenly distributed.
  2. Taking off: Unlike sprint races, long distance races do not require a fast or explosive takeoff. Instead, you should start at a comfortable pace and gradually build up speed as the race goes on.
  3. Running: Running form is important in any race, but it is especially important in long distance races. You should maintain a consistent pace and keep your body relaxed to conserve energy. It’s also important to focus on your breathing, taking deep breaths to keep your body oxygenated.
  4. Arm action: While arm action is less important in long distance races than it is in sprint races, it can still play a role in your performance. Your arms should swing naturally at your sides, with your elbows bent at a 90-degree angle.
  5. Finish: The finish is important in any race, but it can be especially important in long distance races. Knowing when to make a final push for the finish line can mean the difference between winning and losing.

By developing these skills, you can improve your performance in long distance races and become a better runner overall. Remember to train regularly, eat a healthy diet, and stay hydrated to ensure that your body is prepared for the challenge of a long distance race. And most importantly, have fun and enjoy the experience of testing your limits and pushing yourself to new heights!

 

Evaluation

  1. What is a long distance race? A. A race that is 100 meters long B. A race that is 800 meters long C. A race that is 5,000 meters or longer D. A race that involves jumping or throwing
  2. Which of the following is not a long distance race? A. 400 meters B. 5,000 meters C. Half marathon D. Marathon
  3. What is important for a good starting position in a long distance race? A. Explosive power from the blocks B. Fast takeoff speed C. Comfortable position with weight evenly distributed D. Both A and B
  4. What is important for running form in a long distance race? A. Maintaining a consistent pace B. Keeping your body relaxed C. Focusing on your breathing D. All of the above
  5. Which of the following is not important for arm action in a long distance race? A. Keeping your arms relaxed B. Pumping your arms in a smooth, controlled motion C. Keeping your elbows bent at a 90-degree angle D. Flapping your arms wildly
  6. Which of the following is not a specific skill in long distance races? A. Endurance B. Speed C. Arm action D. Quick reaction time
  7. Which type of race requires a lot of endurance and stamina? A. Sprint race B. Middle-distance race C. Long-distance race D. Hurdles race
  8. What is a good strategy for finishing a long distance race? A. Make a final push for the finish line B. Slow down and conserve energy C. Stop and take a break D. Both B and C
  9. Which of the following is not a long distance race? A. 100m race B. 1500m race C. 10,000m race D. Marathon
  10. Which of the following is not a key skill for long distance runners? A. Endurance B. Speed C. Race strategy D. Explosive power from the blocks

Answers:

  1. C
  2. A
  3. C
  4. D
  5. D
  6. D
  7. C
  8. A
  9. A
  10. D

 

 

Lesson Presentation

Introduction (5 minutes):

  • Begin by asking the students if they have ever participated in a long distance race or watched one.
  • Show pictures or videos of long distance races and ask students to identify them.
  • Explain that in today’s lesson, they will be learning more about the key skills and proper technique needed for long distance races.

Body (20 minutes):

  • Discuss the importance of pacing and endurance in long distance races, and ask the students to explain why these skills are important.
  • Show examples of proper technique for standing, taking off, running, arm action, and finishing, and ask the students to practice each one.
  • Provide feedback on the students’ form and technique, and encourage them to make any necessary adjustments.
  • Ask the students to identify which skills they think are the most important for long distance runners.

Conclusion (10 minutes):

  • Hand out a worksheet with information and questions related to the lesson.
  • Review the key points of the lesson, including the importance of pacing and endurance, and the key skills needed for long distance races.
  • Ask students if they have any questions or if there is anything they would like to learn more about.
  • Encourage students to practice their skills and participate in long distance races if they are interested.

Assessment:

  • The worksheet can serve as an assessment of the students’ understanding of the lesson.
  • You can also observe students as they practice their skills and provide feedback on their form and technique.

Weekly Assessment /Test

  1. Long distance races require a combination of ______________ and ______________.
  2. Proper technique for ______________ is important in long distance races.
  3. In a long distance race, it’s important to ______________ your energy and pace yourself.
  4. The proper starting position in a long distance race involves standing with your feet ______________ and your weight evenly ______________.
  5. Arm action is less important in long distance races than in ______________ races.
  6. In a long distance race, you should maintain a consistent ______________ and keep your body ______________ to conserve energy.
  7. A good technique for finishing a long distance race is to make a final push for the ______________ line.
  8. The proper arm action for long distance runners involves swinging your arms ______________ at your sides, with your elbows bent at a 90-degree angle.
  9. The most important skill for long distance runners is ______________.
  10. Long distance races are races that are ______________ meters or longer in length.

Answers:

  1. endurance, stamina
  2. taking off
  3. conserve
  4. slightly apart, distributed
  5. sprint
  6. pace, relaxed
  7. finish
  8. naturally
  9. endurance
  10. 5,000
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