PAPADOPOULOU VASILIKI TRACK AND FIELD PAPADOPOULOU VASILIKI

TRACK AND FIELD - BENEFITS Promotes physical health as it trains all muscular groups Improves cardiorespiratory capacity Improves endurance Improves strength Increase muscle mass Control body weight It prevents the underdevelopment of some muscle groups because of the natural movements Improves body position and joint function Improves self-confidence, the determination, persistence, discipline and ability to concentrate Helps to develop a strong personality

TRACK EVENTS Speed Semi-endurance Endurance Relay

THE EVENTS Speed roads (100μ. – 200μ.- 400μ) Obstacle roads (110μ – 400 men & 100μ 400μ women) Medium distance roads (800μ – 1.500μ) 3000 meters with natural obstacles (stipl) Long distance roads (5.000μ – 10.000μ – Marathon: 42.195μ ) Walking Relay rails (4χ 100μ και 4χ 400 μ)

TRAINING FOR IMPROVING SPEED Warm up Walking about 200 meters and then jogging for 10 minutes Road exercises Additional warming up 4-6 explosive strikes under 9 seconds 5 sets of 50 meters progressively increasing 3 minutes walking 5 minutes break between sets

ROAD DISTANCE 90 meters for speed 120 or 150 for endurance Sets 3-5 Rhythm: running is divided in 3 parts (eg at 120 meters the first 40 meters will be fast, the next 40 meters the rhythm will be stable and the last 40 meters fast again) Cool down: total break between sets and stretching after the last set

TRAINING FOR SPEED RESISTANCE Distance: 200 meters Set: 8 – 12 Rhythm: 95% Cool down: jogging or walking for 3 – 4 minutes between sets

TRAINING FOR MAXIMUM AEROBIC SPEED Distance: 100 meters Set: 3 * 5 minutes (eg. For 5 minutes 100 meters running with 50 meters break) Rhythm: moderate intensity Cool down: 50 meters at the time that they run 100 meters

TRACK AND FIELD IN PERSONS WITH AUTISN AND MENTAL DISABILITY It requires less verbal communication Running includes rhythmic movements that are similar to stereotypical behaviors and can distract people with autism from hitting their hands or walking on their toes

OFFICIAL EVENTS (special Olympics) Track Events Hurdle events 25 μ. Άνδρες 110 μ. 50 μ. Γυναίκες 100 μ. 100 μ. 4 x 100 μ. Σκυταλοδρομία 200 μ. 4 x 400 μ. Σκυταλοδρομία 400 μ. 4 x 100 μ. Μεικτή Σκυταλοδρομία 800 μ. 4 x 400 μ. Μεικτή Σκυταλοδρομία 1.500 μ. 3.000 μ. 5.000 μ. 10.000 μ.

General Rules and Modifications for Track Events Use of blocks and starting race In races up to and including the 400 meters, the athletes have the option of using or not using blocks. In competition, regardless of whether the athletes are using blocks in races 400 meters or below, the commands of the starter in English, French or in his/her own language shall be ―on your marks,‖ ―set‖ and, when all competitors are set, the gun shall be fired In races 800 meters or longer, the commands shall be ―on your marks‖ and, when all competitors are steady, the gun shall be fired. A competitor shall not touch the ground with his/her hand(s)

Starting races longer than 400 meters 800 meters distance: Runner will run in the lanes through the first turn and break toward lane one at the breakline marked after the first turn. 1500 meters and greater distances: A waterfall start shall be used.

Starting Relays 4 x 400 meters: A three-turn stagger will be used for the start. The first leg will be run entirely in lanes. The second leg runner will start in his/her lane and break toward lane one at a breakline marked after the first turn In the 4 x 400 meters relay where not more than four teams are competing, it is recommended that only the first bend of the first lap should be run in lanes. In a given competition, however, all races of 4 x 400 meters relay shall be run only in one of the above mentioned formats

False Starts An athlete who is charged with two false starts in the same race will be disqualified from that race.

Lane Violations In all races run in lanes, each competitor shall keep within his/her allocated lane from start to finish. If a competitor is pushed or forced by another person to run outside his/her lane, and if no material advantage is gained, the competitor should not be disqualified. If an athlete either runs outside his/her lane in the straight or runs outside the outer lane on the bend, with no material advantage thereby being gained, and if no other runner is obstructed, then the competitor shall not be disqualified.

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