PE Assessment Point 2 Revision bookletarkelvinacademy.org/sites/default/files/KS3 Physical...
Transcript of PE Assessment Point 2 Revision bookletarkelvinacademy.org/sites/default/files/KS3 Physical...
Physical Education KS3 Revision
PE Assessment Point 2 Revision booklet
Theory Topics
Locations of major bones
Functions of the skeletal system
Aerobic and anaerobic
Warm ups and cool down
Muscles of the body
Components of fitness
Assessment point 2
PE assessment
Theory Practical
Physical Education KS3 Revision
Location and functions of the skeletal system
Aerobic exercises is exercising with the use of oxygen. Examples include long distance
running to playing a full 90 minute football match.
Anaerobic exercise is exercise without the use of oxygen. Examples of anaerobic exercises
include sprinting and weightlifting.
Physical Education KS3 Revision
The muscles of the body
Deltoid
Pectoral
s
Bicep
s
Abdominals
Quadriceps
Trapezius
Tricep
Latissimus Dorsi
Gluteals
Hamstring
ss
Gastrocnemius
List 3 muscles on the arm:
•
•
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List 3 muscles on the leg:
•
•
•
List 3 muscle’s on the back of your body:
Physical Education KS3 Revision
Methods of training
Athletes and professional players train on average 6 days a week. If athletes train the same way every day, training would become
tedious (boring). Therefor athletes train in different ways. These are called ‘methods of training’.
For your exam, you will need to describe all four methods of training, its advantages and disadvantages and which type of athletes
are more likely to use which method of training.
Continuous training ‘Involves working for a long period of time
without rest’.
It improves cardio-vascular endurance
(stamina).
Used by: A distance runner or triathlete
would use continuous training
Advantages:
Needs no or very little equipment
Good for improving aerobic fitness
Disadvantages
Can be boring as you are running/ cycling/ swimming for a long
time
Doesn't improve anaerobic fitness so isn't as good for team
games like football or hockey which involve short bursts of
speed
Interval training ‘Periods of work interspersed with periods
of rest’.
An example of a sprint session might be 6 ×
100m at 12 seconds with 2 minutes rest in
between.
Interval training can be used for almost any
sport providing it is planned for the type of
fitness required. Sprinters will use this
often.
Advantages:
It is easy to measure progress and improvement. Can mix aerobic and anaerobic exercise
Disadvantages:
Hard to keep going
Can be a bit boring.
Physical Education KS3 Revision
Circuit training ‘A series of exercises or activities arranged in a
special order called a circuit.’
A circuit usually involves 6-10 exercises performed at
stations.
The exercises work different muscle groups and
circuits usually avoid working the same muscle group
at two consecutive stations.
Examples of circuit exercises are sit-ups, press-ups,
squats, lunges and step-ups.
Sports skills can also be included such as dribbling,
shooting and passing for basketball players.
Circuit training can be used for almost any sport
providing it is planned for the type of fitness
required.
Advantages:
Less boring because it changes all the time
Can be easily adapted for strength or endurance or different
sports etc
Disadvantages:
Takes a while to set up
Takes a lot of equipment
Fartlek training ‘Training which varies in intensity and duration and
consists of bursts of intense effort alternating with
less strenuous activity’.
It improves aerobic and anaerobic fitness.
Changes in speed, incline and terrain are used to provide changes in exercise intensity.
Footballers, tennis and hockey players would use
fartlek training.
Advantages:
• Good for sports which require changes in pace
• Easily adapted to suit the individuals level of fitness and sport
Disadvantages:
Too easy to skip the hard bits
Can be difficult to see how hard someone is trying!
Physical Education KS3 Revision
Task: Which method of training are these pictures showing?
Create your own circuit- What activity could you do at each station?
Station 1 Station 2
Station 6 Station 3
Station 5 Station 4
Jogging on the spot
Physical Education KS3 Revision
Warm Up
There are 5 key components of the warm up:
1. Pulse raiser – This is light exercise that slowly increases the heart rate and gradually
increases body temperature. For example, jogging, skipping, cycling.
2. Mobility – Exercises that take the joints through their full movement. For example,
arm swings, hip circles, open and close the gates.
3. Stretching – This can include dynamic or static stretches. Static stretches are when
the body remains still for example touching your toes. Dynamic stretching are
stretches whilst moving for example lunges.
4. Dynamic movements – Movements that show a change of speed and direction e.g
shuttle runs.
5. Skill rehearsal – This involves practicing common skills that would be used in the
activity e.g dribbling drills for football.
Benefits of a warm up (known as the two P’s!)
Cool down
The key components of a warm down are:
1. Low intensity exercises such as light running or jogging. The aim is to gradually lower
the heart rate and reduce body temperature.
2. Stretching – This would be static stretches held for up to 30 seconds each.
Why is a cool down important?
Cooling down helps recovery by stretching the muscles and reducing risk of damage
to joints.
Helps to remove waste products such as Lactic acid.
Reduces the risk of muscles cramps and soreness.
Stretching Pulse Raiser Skill rehearsal
Prevent injury
Prepare mentally and physically for physical activity
Physical Education KS3 Revision
Tests
Power- Standing broad Jump or Sargent Jump
Co-ordination- Wall throw test
Balance- Standing Stork test
Agility- Illinois agility test
Reaction time- Ruler drop test
Speed- 30m sprint
Flexibility- Sit and reach test
Strength- Grip Dynometer
Muscular strength- 30 second press up or 30 second sit ups
Cardiovascular Fitness- 12 minute Cooper run or Bleep test
Components of fitness
Remember: PC BARS Fights Serious Music Crimes
Power
The ability to perform strength actions quickly.
Coordination
The ability to use two of more body parts together.
Balance
The ability to maintain a position or posture without falling over.
Agility
The ability to change direction quickly.
Reaction Time
The time taken to respond to a stimulus.
Speed
The time taken to perform a particular action or cover a particular distance.
Flexibility
The range of movement possible at a joint.
Strength
The amount of force a muscle can exert against a resistance
Muscular endurance
The ability to repeat muscle contractions over a long time without tiring.
Cardiovascular Fitness
The ability to work the whole body for a long period of time without tiring.
Google/ Youtube these tests for more information!
You need to know all 10
components of fitness, define them
and know how they are tested
Physical Education KS3 Revision
Components of fitness within sport
Now you try- Write down how different components of fitness can be used in sport
Component of Fitness Example within sport
Power Power is need in the legs when jumping up to head the ball
Co-ordination A tennis player would need co-ordination to run and hit the ball
Balance A gymnast would need to have good balance when performing a hand stand
Agility A footballer would need good agility to change direction quickly when
dribbling past a defender
Reaction Time A sprinter needs good reaction time at the start of a race to react to the gun
Speed A sprinter will need good speed within a 100 m race
Flexibility A gymnast would need good flexibility in order to perform the splits
Strength A shot putter will need to have good strength to throw the shotput
Muscular Endurance Muscular endurance is important for a marathon runner so that his muscles
don’t tire quickly when running
Cardiovascular fitness Having good cardiovascular fitness is important for a rugby player to play
the full rugby match
Component of Fitness Example within sport
Power
Co-ordination
Balance
Agility
Reaction Time
Speed
Flexibility
Strength
Muscular Endurance
Cardiovascular fitness
Physical Education KS3 Revision
Example Questions:
Athletes use different methods to train. Describe continuous training (2)
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Example Questions:
State two differences between interval and fartlek training (2)
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Example Questions:
Which one of the following is a benefit of a warm up?
A- To talk about tactics
B- To get prepared for activity physically and mentally
C- To make new friends
D- To cool down your muscles
Physical Education KS3 Revision
Example Questions:
Which of the following is the best practical example of agility?
A- A 100 m sprinter responding to the gun and completing the race
B- A gymnast performing a split leap on the beam
C- A basketball player changing direction quickly to dribble the ball past a defender
D- A weightlifter performing a deadlift
Example question:
Explain how two different components of fitness could be useful for a rugby player?
Component 1- ……………………………………………
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Physical Education KS3 Revision
Example question:
Define cardiovascular fitness and explain why this component of fitness is particularly
important in a sporting example of your choice (3 marks)
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Example question:
Define speed and how speed is tested. (2 marks)
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Why is the skeletal system important to a player playing basketball? (2 marks)
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Physical Education KS3 Revision
Practical grading criteria
Grade 9- Pupils are outstanding performers in a range of skills that enable them to have a
significant influence in a game situation and use their skills to lead and dictate a game.
These pupils can use skills to a high level of consistency and accuracy. They will use these
skills at the right time to help their team succeed. Performing at an academy level outside of
school for this sport. Top 3% nationally.
Grade 8 - Pupils are excellent performers in a range of skills that enable them to have a
significant effect in a game situation and use their skills to dictate a game. These pupils can
use skills effectively and at the right time to help their team succeed. Performing at a district
level outside of school for this sport. Better than 93% - 97% nationally.
Grade 7 – Pupils are competent in a range of skills that enable them to have a noticeable
effect in a game situation which they can transfer across sports. These pupils can use skills
effectively and at the right time to help their team succeed. A leader and top performer
within a school sports team for this sport. Better than 86% - 92% nationally.
Grade 6 – Pupils are competent in a range of skills that enable them to have an effect in a
game situation. These pupils can use skills effectively and at the right time and perform
outside of school. A good school sports team player. 70% - 85% nationally.
Grade 5 – Pupils are effective in a game situation due to high physical literacy however their
sports specific tactical understanding and skills based performance is only at an above
average level. These players would be squad members for school teams in this particular
sport. 55% - 70% nationally.
Grade 4- Pupils have developed basic tactical and skill knowledge within the sport. These
players are competent at basic skills practices but however struggle to assimilate these in to
competitive events. 35% - 55% nationally.
Grade 3 – Pupils have developed basic tactical and skill knowledge but are inconsistent in
their performance in a game situation. They will however be able to describe the key
processes of the activity but may not be able to replicate it. 15% - 35% nationally.
Grade 2 – Pupils are rarely able to execute sports specific skills with any accuracy or
consistency across a variety of sports. They will have a basic fundamental understanding of
skills and tactics. Bottom 5% - 15% nationally.
Grade 1 – Pupils have a range of significant barriers to their performance and engagement
with physical education. A range of strategies must be introduced in order for these pupils
to live healthy active lifestyles. They may have a very basic understanding of the theory
elements introduced in lessons however their physical performance may hinder their
performance. Bottom 5% nationally.