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Fitness Test Challenge
Components of Fitness
REPORT
Effects of Exercise
What is Healthy?
RPERules and
Regulations
SkillsCreate a
drill
Anatomy and
Physiology
Y7 PE Project
Task
You are to develop your knowledge and understanding of the key areas within physical education.
You must complete the bingo grid. We recommend you complete one square a week. Once you have completed the grid, please email your work to your PE teacher.
Fitness Test Challenge
What you need to know...
• Fitness tests are a good way of measuring your fitness levels and measuring progress.
• There are thousands of fitness tests thatyou can complete.
Task
Complete these muscular endurance fitness tests once a week alongside regular exercise. Record how many or how long you do the exercise for.
You can be doing Joe Wicks, researching work outs online, or using the resources we as a school have previously provided you.
Fitness Tests – See the images for reference.
Do you make any progress? Explain why you think you have made or have not made any progress.
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Week 1 Week 2 Week 3 Week 4
60 second press-up
60 second sit up
Plank (timed)
Wall sit (timed)
OR
Rate of Perceived Exertion (RPE)
Task
Create a fitness circuit using the resources provided. Spend 2 minutes at each station. Complete the circuit and use the RPE scale. Complete thecircuit again at the end if the term, are there any changes? Why is this?
Rules and Regulations
What you need to know...
• Rules are applied to keep participants safe and to shape the way you perform in activities. Rules determine the format of the game, enjoyment, provide structure and discipline, e.g. no two footed tackles in football, and two feet to remain on the floor for a throw in.
• Regulations are principles and laws that are applied before and consistently in a sport, e.g. the size of a football pitch.
Useful websites and
further reading...
• https://www.breakthroughbasketball.com/basics/basics.html
• https://www.badmintonbible.com/rules/simple
Task
Research the rules and regulations of one of the either basketball or badminton. Create a poster highlighting 5 rules and 4 regulations. Use images/diagrams to support your work. Remember needs to be informative and eye catching!
Key Skills
What you need to know...
• Skills are learned patterns of movement acquired through training. They enable athletes to perform effectively.
Task
Create 4 skills cards that highlight the teaching points of 4 main skills needed in football. Give a break down of each skills and explain when you would you this skill. Please see the example.
Scenario
A group of Y6 students are coming or taster football session. As a leader it is your job to teach them the key skills needed to play football.
Example Skill: Shooting
Technique
• B – Balance. Feet shoulder width apart and knees bent.• E – Elbow. 90 degree angle. Hand under the ball with
the other supporting the side.• E – Eyes. Always looking at the basket (target).• F – Follow through. Shooting arm extends to the basket.
Flick of the wrist as the ball is released.
You would use this technique when shooting in basketball to gain points.
DrillsWhat you need to know...
A drill is an activity that will focus on a particular skill, whether that's catching balls, footwork agility, ball hitting, sprinting or any other repeated activity that helps performance in sport.
Task
Create 2 stage drill which works on a specific skill. Make sure that it is
challenging. Give step by step instructions on how to complete the drill
and how to progress. Consider the following questions;
• What equipment do you need?
• What space do you need?
• What are you asking them to do?
• Do you work alone, in pairs or as a group?
• How can you progress the drill and make it more difficult?
Scenario
You are leading a group of 6 students. You have been asked to create a drill which works on one of the following skills used in basketball; dribbling, shooting, passing or defending.
Example: Dribbling Drill
Set up: Place 10 cones on a straight line 1.5m apart.Equipment: 10 cones, 1 football. Drill Instructions:1. control the ball well and start dribbling
through the cone. Small taps!2. practice dribbling through the cones with
the inside of both feet, outside of both feet; inside and outside of the right foot; inside and outside of the left foot.
3. When you get to the last cone, you must make quick touches with the ball and get back to the first cone as quickly as possible.
Progression: Make the cones 1m apart to make it more difficult and increase your control.
MusclesWhat you need to know...
Muscles are attached to bones by tendons and help them to move.
When a muscle contracts (bunches up), it gets shorter and so pulls on the bone it is attached to. When a muscle relaxes, it goes back to its normal size.
Muscles can only pull and cannot push. Therefore muscles have to work in pairs to move a joint. One muscle will contract and pull a joint one way and another muscle will contract and pull it the other.
Task
1. Research and label the muscles (see list). You can find a
copy the musculoskeletal system on the word doc.
2. Pick a sport. List the main 4 muscles used in your chosen
sport and explain when they are used.
Find and Label the muscles
DeltoidBiceps
TricepsPectoralis majorLatissimus Dorsi
External ObliquesGluteus Maximus
QuadricepsHamstrings
GastrocnemiusTibialis Anterior
What is healthy?
What you need to know...
A healthy and active lifestyle includes physical benefits and contributes to physical, psychological and social wellbeing. All of these factors will impact and benefit your life in different ways. These factors along with nutrition are extremely important.
Task
You are a personal trainer at a gym and have been asked to design a leaflet informing people on the benefits of a healthy active lifestyle. Make it colourful and eye catching but ensure you have included all the important information.
1. In your own words describe what a healthy and active lifestyle is.
2. Research and find out how many minutes of exercise are recommended a day for a
12-13year-old?
3. Highlights the well being wellbeing benefits of living a healthy and active lifestyle?
4. What is a healthy diet? How many calories should an average 12-13 year old be
eating? What types of food?
Useful websites and further reading
• https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/health-benefits-of-eating-well
• https://www.nhs.uk/live-well/exercise/get-active-your-way/
• https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/
Report
What you need to know...
In order to meet the demands or their sport and reach optimal levels of performance a sports performer needs to train specific components of fitness. These will vary from sport to sport and position to position.
BALANCE
Aerobic Endurance
Strength
Speed
Flexibility
Muscular endurance
Agility
Power
Reaction Time
For example, a basketball player needs aerobic endurance, speed, flexibility, power, muscular endurance and strength in order to move effectively around the court, intercept passes and score baskets. They also need to have great agility and footwork, so they can change direction quickly and respond rapidly to the positions of their opponents
Useful websites and further reading
• https://www.youtube.com/watch?v=KycE8YJeaEI
• https://www.youtube.com/watch?v=nJleyUBesi8
Task
Watch a sporting performance on YouTube or online. You are to write a newspaper report on the performance, giving details of what went well and what did not. Include times when performers used the key components of fitness If you are unsure of their meaning, research the definitions.
Effects of Exercise
What you need to know...
When you exercise, your body will respond in many different ways.
• Cardiorespiratory – A combination of the cardiovascular (heart) and the respiratory (lungs) system
• Musculoskeletal – A combination of the muscular system and the skeletal system.
Task 1
1. Research and create a checklist of the bodies short term responses to
exercise.
2. Do a 20 minute circuit (you can use the ones given to you by your PE
teachers, YouTube a Joe Wicks workout or even create your own) and
identify which of the effects you have listed have occurred directly after
or during the circuit. Do not forget to warm up and cool down!
Useful websites and further reading
• https://www.youtube.com/watch?v=zHqeI3kV76I
Ask yourself...
What are the visual signs that
someone has done a workout?
E.g. you will see a footballer breath deeper andfaster during exercise.
What signs might you feel but not
see?
E.g. You may also notice that as you exercise you feel warmer. Your muscles get warmer and you are more flexible. This would be a musculoskeletal response to exercise.