Grade 7 CREATIVE ARTS AND SPORTS CREATING AND PERFORMING IN CREATIVE ARTS AND SPORTS – ATHLETICS Notes
CREATIVE ARTS AND SPORTS — ATHLETICS
(For learners aged about 12 — Kenya)
What is Athletics?
Athletics is a collection of running, jumping and throwing activities. In schools and competitions you will take part in races, relays, long jump, high jump, shot put, javelin and more. Athletics helps build fitness, teamwork and discipline.
Main Events (easy view)
Sprints 🏃♂️
100m, 200m, 400m — run fast from start to finish.
Middle distance 🏃♀️
800m, 1500m — mix of speed and endurance.
Long distance 🏃♂️
3000m and above — stamina and pacing.
Hurdles & Relays 🏁
100/110m hurdles, 400m hurdles, 4x100m relay.
Jumps & Throws 🏅
Long jump, high jump, shot put, javelin.
Race Walk 🚶♀️
Technique and fairness matter.
Simple Track Diagram (school field)
Track lanes (top view)
Lane 1
Lane 2
Lane 3
Lane 4
How lanes work:
Runners use marked lanes for sprints. For longer races many runners start on the curved line (staggered start) or move to the inside lane after a set distance.
Basic Rules to Remember
- Always listen to the starter (gun or whistle). Start only after the signal.
- Stay in your lane in sprint races; stepping out can lead to disqualification.
- In jumps and throws only three or more trials are allowed in school meets — highest good attempt counts.
- Respect judges and other athletes — be honest about fouls and good jumps.
Warm-up (10–15 minutes) — do before every practice
- Light jog for 3–5 minutes to warm the body up — easy pace.
- Dynamic stretches: leg swings, hip circles, arm swings (5–10 each).
- Strides: 4 × 50m at increasing speed (not full sprint).
- Specific drills (for hurdlers: high-knee drills; for jumps: run-up rehearsals).
- Finish with gentle stretching and deep breaths.
Techniques — quick tips
Sprinting
- Quick, explosive start (knees up).
- Lean slightly forward in first 10–20m, then tall posture.
- Arms drive backwards and forwards — relaxed hands.
Middle & Long Distance
- Run steady and avoid starting too fast.
- Use a rhythm and practice breathing (in through nose, out through mouth).
- Practice pacing and changes of pace for surges and finishes.
Long Jump
- Use a consistent run-up (count your steps).
- Take off from the front of the board; drive knees and arms forward.
- Land with knees up and forward to get more distance.
Shot Put (school level)
- Hold shot near neck, elbow high.
- Push (not throw) the shot; follow through with your arm.
- Stay inside the circle until the shot lands.
Weekly Beginner Training Plan (school-friendly)
3 days training + 1 fun game day
- Day 1 (Speed): Warm-up + sprint drills + 4 × 60m sprints + cool down.
- Day 2 (Endurance): Warm-up + 15–25 min steady run + technique work + cool down.
- Day 3 (Field Skills): Warm-up + practice long jump or throws + plyometrics (jumps) + cool down.
- Day 4 (Fun/Relays): School races, relays, team games to build teamwork.
Equipment & Facilities (school and local)
- Running shoes with grip (trainers) or spikes for competitions if available.
- Measuring tape, cones, sand pit for long jump, marking chalk for start/finish.
- Shot put (school weight), javelin for older classes under supervision.
- Use school field, nearby stadium (if available) — eg. town athletic tracks for matches.
Nutrition & Hydration (simple)
- Eat balanced meals: ugali/maize, rice, beans, vegetables, fruits and some protein (eggs, fish, beef occasionally).
- Drink clean water before, during (small sips), and after training.
- Avoid sugary sodas right before an event. Carry a small water bottle to practice.
Famous Kenyan Role Models (inspire you)
Eliud Kipchoge 🏅
World-class marathon runner known for discipline and training.
David Rudisha 🥇
800m Olympic champion — great example of pacing and strength.
Catherine Ndereba 🥈
Top marathoner with great spirit and sportsmanship.
Safety, Fair Play & Respect
- Always warm up and cool down to prevent injuries.
- Tell the teacher/coach if you feel pain or dizzy — don't hide it.
- Fair play: do not cheat, respect other teams and officials.
- Avoid banned substances — stay healthy and clean; ask adults if unsure.
Fun Practice Games (school-friendly)
- Relay races: 4 × 50m for groups — practice passing the baton safely.
- Shuttle runs: run 4 cones and back — builds speed and turning.
- Long jump contest: mark run-up, 3 tries per pupil, best distance wins.
How teachers can assess progress
- Check technique (start, arm action, landing) during drills.
- Time improvements in sprints and distances; track personal bests.
- Observe teamwork, discipline, and adherence to safety rules.
Quick Reminder:
Athletics is for everyone. Train regularly, eat well, be kind and enjoy competing. Practice with friends, learn from local clubs and remember Kenyan runners succeed because of hard work and teamwork — you can too!
Teacher tip: keep sessions fun, give positive feedback and adapt activities to the school field.