KS3 - PE THEORY

REVISION GUIDE

Y7

Topic Tick off

I understand and replicate the 3 stage warm-up

I am able to identify the major muscles used in the activities performed

I understand how the body reacts during different types of exercise

I understand and can explain different components of fitness

I can explain how the types of exercise contribute to fitness and wellbeing

Theory Knowledge Checklist

A knowledge of the rules and regulations of the sports/activities you have taken part in this year will

also be tested in your exam.

WARMING UP AND COOLING DOWN

Before a training session, match or competition, it is important that we warm up. Exercise can be extremely demanding so a cool down is recommended afterwards to help you recover. Warm up = A warm up gradually raises body temperature and heart rate. A warm up is essential to prevent injury, improve performance and practice skills before the game/match. A warm up has 3 stages: 1) Pulse raiser 2) Stretching – 10 seconds per stretch 3) Increase the intensity and add skill activities that are about to be performed Stretching forms the second phase of the warm up. There are 2 types of stretching with each stretch needing to be performed for a minimum of 10 seconds: 1) Static stretching – stretches done on the spot 2) Dynamic stretching – stretches that use movements specific to a sport Stretching is usually done by starting at the top of the body and working your way down. Extra attention

should be focused on those areas specific to your sport and the stretching should relate to your activity.

Cool down = as the warm up gradually raises heart rate and body temperature, the cool down

gradually returns the body to its normal resting heart rate and temperature. The cool down takes 5 – 10

minutes to return the heart rate back to normal. This is usually followed by 10 – 15 minutes’ worth of

static stretching. You should hold each stretch for 30 seconds in a cool down.

MUSCULAR SYSTEM Muscles allow the body to move. Muscles contract and pull to create movement. Muscles work in pairs in order to allow muscular contractions to take place. E.g. The Biceps and Triceps work together to allow arm movement. The Quadriceps and Hamstrings work together to allow movements in the leg.

During exercise, working muscles require an increased supply of oxygen and glucose to create energy.

Muscle contractions increase

Carbon dioxide production increases

Where oxygen is not available, lactic acid is created

Muscles fatigue

Muscle temperature increases

HOW THE BODY REACTS TO EXERCISE

SHORT-TERM EFFECTS LONG-TERM EFFECTS

Muscular system - Immediate effects are an in-crease in the temperature of the muscles, increased metabolism and an increase in the production of lactic acid in muscles (depending on the type of ac-tivity).

Muscular system - various types of exercise xxxxxxxxxxxxxxxxxxxxxproduce the following effects: Resistance/weight training – an increase in thickness of muscle fibres, increasing strength of muscle and tendons. Flexibility training – an increase in the range of movement Endurance/stamina training – muscular endurance increases giving greater potential for energy production. Improves aerobic fitness. High intensity/anaerobic training – muscle fibres increase in size, delaying fatigue.

Cardio-vascular system - Main effects are a rapid increase in heart rate (beats per minute), increase in stroke volume (the volume of blood pumped by the heart during one contraction) and increase in cardiac output (the volume of blood ejected by the heart in one minute i.e. stroke volume x heart rate). The heart muscle warms up during exercise.

Cardio-vascular system - regular exercise leads to the heart increasing in size and becoming stronger. Cardiac output is increased during high levels of exercise. The resting heart rate falls. The heart and blood flow work more efficiently. A healthy blood pressure is maintained.

Respiratory system - Effects are a rise in the respiratory rate (breathing rate) to increase the demand for more oxygen, an increase in tidal volume (volume of air per breath) and an increase in minute ventilation (volume of air inspired and expired per minute).

Respiratory system - Increase in efficiency of oxygen uptake for energy due to increased capillary density and greater surface area of the alveoli. Also greater intercostal muscle strength allowing more air to be breathed in and out, and a reduction in resting respiratory rate, making the body more efficient.

COMPONENTS OF FITNESS

‘Fitness’ is a general term to describe a number of characteristics of the mind and body. An active

lifestyle is widely acknowledged to have a positive impact on overall fitness. Exercise can improve the

following components that contribute to overall fitness:

Cardiovascular fitness – your ability to exercise your whole body for long periods of time

(sometimes called stamina). The multistage fitness test (Bleep Test) is used to test our fitness in

this area (see fig.1 below).

Muscular strength – your ability to exert force such as when you lift a weight.

Muscular endurance – your ability to use voluntary muscles repeatedly without getting tired.

Flexibility – the range of motion of your joints or the ability of your joints to move freely.

Body composition – the percentage of body weight that is muscle, fat or bone.

Agility – ability to change position and control the body at speed.

Balance – being able to keep the body stable (at rest or on the move).

Co-ordination - the ability to use different parts of the body together smoothly and efficiently (for

example, hand/eye co-ordination).

Power – ability to undertake strength performance quickly. Power = Strength x Speed

Reaction time – time between a stimulus and a response (running in response to the starting gun).

Speed - the rate at which someone or something moves.

Fig. 1 The multi-stage fitness (‘bleep’) test

HEALTH AND WELLBEING What is the role of carbohydrates in our diet?

Carbohydrates

Carbohydrates = this is the body’s main source of energy. Carbohydrates can be found in foods such as

pasta, rice and potatoes. A marathon runner may over-consume a large amount of carbohydrates a week

before a race to boost energy. This is referred to as “carbo loading”.

Water is an extremely important part of our diet, especially during exercise. Water helps to:

1) Transport nutrients, waste and hormones around the body

2) Control body temperature

3) Replaces water lost through sweat

Calories = this is the energy that food converts into. Changes in your calories can lead to a serious

change in your body shape. Calories are burned off through exercise.

Obesity = this occurs when a high amount of calories and a lack of physical exercise leads to a large

increase in body mass.

The Health Benefits of Exercise

Those who are active and take regular exercise will:

have stronger muscles and bones

have a leaner body because exercise helps control body fat

be less likely to become overweight

decrease the risk of developing type 2 diabetes

possibly lower blood pressure and blood cholesterol levels

have a better outlook on life

sleep better

be better able to handle physical and emotional challenges - from running to catch a bus to

studying for a test