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:

•

•

•

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.