Calisthenics
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[edit] United States
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In the United States, calisthenics are exercises consisting of a variety of simple movements, usually performed without weights or equipment, that are intended to increase body strength and flexibility using the weight of one's own body for resistance. Repeated motions of calisthenics done over an extended period of time builds muscle endurance. The history of calisthenics is linked to gymnastics. Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Catherine Beecher and Dio Lewis set up physical education programs for women in the 19th Century. Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems.
The primary calisthenic exercises are:
- This exercise starts with a person's back on the floor, knees bent, and bottoms of feet against the floor. Then they lift the shoulders off the floor by tightening abdominal muscles and bringing the chest closer to the knees. The final movement is to lower the back to the floor with a smooth movement. This trains the abdominal muscles.
- Like the sit-up, except instead of bringing the whole torso area closer to the knees, only a concentrated but shorter movement of the abdominals is performed. Shoulder blades are lifted off the floor, and abdominals tightened.
- Performed face down on the floor, palms against floor under the shoulders, toes curled upwards against the floor. The arms are used to lift the body while maintaining a straight line from head to heel. The arms of the subject should go from fully extended in the high position to nearly fully flexed in the low position, while the subject makes sure to avoid resting on the floor. Resting is only done in the high position of the exercise. Chest, shoulders, and triceps are trained with this exercise.
- An overhead bar (sometimes called a chin-up bar) is grasped using a shoulder-width overhand (palms facing forward) grip. The subject lifts his/herself up, leveling his/her chin with the bar and keeping his/her back straight throughout. The bar remains in front of the subject at all times. The subject then slowly returns to starting position in a slow controlled manner. This primarily trains the lats or upper back muscles, as well as the forearms. An underhand grip variation or chin-up trains both the back and biceps.
- Standing with feet shoulder width apart, the subject squats down as far as possible, bringing his/her arms forward parallel to the floor. He/she then returns to standing position, and repeats. Squats train the quadriceps, hamstrings, calves, and gluteals.
- Calf-raises
- Standing on a platform with an edge where the heels can hang (e.g. a curb), the heels lift the body on the balls of one's feet. The subject then slowly returns to starting position. This trains the gastrocnemius. A seated calf-raise trains the soleus.
- The exercise is done in between parallel bars or facing either direction of trapezoid bars found in some gyms. Feet are crossed with either foot in front and the body is lowered until the elbows are in line with the shoulders. The subject then pushes his/herself up until his/her arms are fully extended, but without locking his/her elbows. This process is then repeated. Dips focus primarily on the chest, triceps, and deltoids.
[edit] Australia
In Australia, calisthenics is a competitive performing sport, mostly for females (males can participate also, up to the age of 12 but exceptions occur). Girls as young as three participate. Calisthenics is composed of march, clubs, freearm (similar to rhythmic gymnastics, without apparatus), rods, aesthetics (a graceful form of dance with long skirts), song and dance, spectacular, rhythmic (similar to ballet), calisthenics revue.. At the most elite level, calisthenics requires competitors to have high levels of flexibility, strength, balance and control. Precision, standard technique, good deportment and a high level of choreography are also required. Girls wear beautiful costumes often designed and sewn especially for the year's competition items. The make-up is over-the-top, to emphasise expressions on stage. Team competition is the main form of competition, however a solo competitions called "Graceful Girl" and/or "Solo and Duo" is regarded as the ultimate ambition for calisthenic girls. Calisthenics were first pioneered as a sport in the 1890s. In 1903, the Royal South Street Society introduced calisthenics as a section in its famous eisteddfod in Ballarat. Calisthenics is now a competitive sport in all Australian states except Tasmania.
Girls are grouped into six sections[1] based on their age as at 31 December in the year that the competition is held -Beginners (5 and younger), Tinies (7 and younger), Sub-juniors (9 and younger), Juniors (12 and younger), Intermediates (16 and younger), Seniors (16 years and older)[2] and Masters (mature aged members).
There are a number of items performed from which the aggregate is awarded:
[edit] Figure March
A team of over 8 displays intricate figures and patterns, while highlighting good deportment and team work. Similar to that seen of 'Marching Girls' rhythm and precision within the team must be identical and is a basic requirement. A well choreographed set will display many complex patterns and be very entertaining.
[edit] Club Swinging
Club Swinging is the most difficult skill a calisthenic pupil will learn. It requires no special physical attributes, just pure determination and lots of practice. A team of over 8 pupils are required to execute complex swings in unison with perfect rhythm in a planing action.
Rhythm is a very important aspect, as each arm and club swing independently of the other, so exact rhythm is extremely important.
Advanced routines include moving through various patterns and executing leg movements.
[edit] Free Exercises
Commonly referred to as 'freearm'. Probably the most physically challenging and impressive to watch. This item is performed with no apparatus, strong gymnastic style movements, great flexibility and control make up this exciting routine. Younger sections start with simple basic movements, that must be correct in detail and uniformity. As the item progresses through the age groups, it becomes more challenging depending on the girls strength and abilities.
[edit] Rod Exercises
Commonly known as 'rods', this is a challenging item. Based on similar movements to 'Freearm' with the added challenge of manipulating a long rod constantly and effortlessly.
The rod itself is made of metal, 3/8" to 5/8" diameter. The length is taken from the centre of the chest to the end of the middle finger when the arm is in side raise position.
Although the rod is the focal point, the manipulation of this apparatus while demonstrating flexible use of body and legs, highlights the concentration and co-ordination required by the performers.
There are 2 types of grips used. In Under Grip, the rod is gripped firmly with the back of the hands turned towards the body. In Top Grip, the rod is gripped with the knuckles turned outwards.
[edit] Aesthetics
Aesthetic exercises is performed by a team of 8 or more students. This is a graceful flowing performance to interpret music with a variety of facial and body expressions. Music chosen is often classical pieces and should suit the age group to allow interpretation to be expressed. Movements should be soft and flowing while maintaining poise, strength, and at times demonstrating flexibility. Arm and feet positions are taken from Classical Ballet with a softer feel. Elevation is not permitted. Meaning that both feet are not to be lifted off of the ground at the same time, unless a team lift is being done, in which case, the judge must decide whether the amount of girls lifting is subsequent to the weight of the girl being lifted.
[edit] Song and Dance
This item is predominately seen in the older sections. Combining singing with modern dance, it is important to make sure the theme of the song is carried through to the style of dance steps, and costume choice. Equal weight is placed on both the singing quality and correct dance technique. Overall presentation, facial expression and style, also play a key role in presenting a successful Song and Dance.
[edit] Action Song
Performed in the younger sections, an alternative to Song and Dance, involving singing and acting to tell the audience a story. Using props and colourful costumes, pupils sing "age appropriate" songs with singing the most important aspect of the item.
[edit] Folk Dance
Performed in the younger age groups, pupils learn and perform basic steps of a traditional national dance from all around the world. Pupils must display with correct technique and appropriate costuming and music must be followed.
[edit] Spectacular
Referred to as 'spec', the performance involves all aspects of calisthenics from gymnastics, flex, singing, dancing, comedy, acting and often costume changes. Rules state that the item must have 50% dance and 50% physical value. All to bring to the audiences what could be described as a mini production.
[edit] Rhythmics
It is similar to aesthetics, but the performers are permitted to do leaps and jumps. Rhythmics also tells more of a story than aesthetics. It is performed in the higher divisions of calisthenics, and requires more physical strength than aesthetics.
[edit] Stage Presentation
This item is performed by the younger sections and is much the same as the 'calisthenic spec' though it does not have the restriction of 50% dance and physical value. Elaborate costumes and stage props make this item very entertaining and great item to finish a competition or display. The coach is offered the challenge and freedom in choreography with 'stage presentation' and also the 'spec'.
[edit] History
[edit] Europe
Calisthenics originated in ancient Greece. It is mentioned in a Persian scout report on Spartan warriors before the Battle of Thermopylae, in which calisthenics is interpreted as a sign of weakness.
[edit] Australia
Calisthenics came to prominence in Australia during the Victorian Gold Rush.[citation needed] It provided exercises to help city dwellers keep fit. These exercises were often combined with apparatus to keep their wrists, elbows and shoulders supple. Clubs and rods are currently being used for this. Musical accompaniment gradually enhanced performances and it slowly became an integral part of the sport.
Public classes began in the 1880s. By 1903 the Royal South Street Society introduced calisthenics to its famous Eisteddfod in Ballarat. The competition in Ballarat is still the focus for many clubs in Australia. Calisthenics was introduced into Victorian State Schools in the 1930s.
The sport became so popular that calisthenics clubs spread rapidly, mostly in Victoria and South Australia. It achieved national attraction when Victorian and South Australian coaches began moving throughout Australia.
[edit] General uses
- As warm-up before various sports.
- As part of a work-out to burn food energy without gym equipment.
[edit] Footnotes
- ^ January 2007.pdf Australian Calisthenic Federation National Rules.
- ^ There is a contradiction (overlap) for the age groups 'Intermediates' and 'Seniors' written into the Australian national rules.
