Key Stage 3 PE Revision and Work Booklets

Contents

Lesson/Resource

Page

Numbers

Tick when

complete

Lesson 1 – Warm ups, cool downs and

the components of fitness

2 - 6

Lesson 2 – Fitness Testing

7 - 11

Lesson 3 – Training Methods

12 - 15

Lesson 4 - Short and long term effects of

exercise

Lesson 5 – Maximum Heart Rate (MHR)

Lesson 6 – Components of the heart

18 - 19

Lesson 7 – Structure and function of the

muscular system

20 - 22

Lesson 8 – Structure of the skeletal

system

23 - 24

Lesson 1

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 and 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.

Stretching Pulse raising Skill rehearsal

Benefits of a warm up

 Warm-up raises your body temperature. Dynamic warm-up exercises raise your body

temperature by heating up your muscles. ...

 Warm-up enhances muscle performance. ...

 Warm-up boosts heart function. ...

 Warm-up improves the load distribution in your joints. ...

 Warm-up prevents injuries.

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.

Components of Fitness

Physical

Component of Fitness

Definition

Aerobic Endurance

The ability to work the whole body

for a long period of time without

tiring.

Muscular Endurance

The ability to repeat muscle

contractions over a long time without

tiring.

Strength

The amount of force a muscle can

exert against a resistance.

Speed

The time taken to perform a

particular action or cover a particular

distance.

Flexibility

The range of movement possible at a

joint

Body Composition

The percentages of fat, bone, water

and muscle in human bodies.

Skill

Component of Fitness

Definition

Balance

The ability to maintain a position or

posture without falling over.

Co-ordination

The ability to use two of more body

parts together.

Reaction time

The time taken to respond to a

stimulus.

Agility

The ability to change direction

quickly.

Power

The ability to perform strength

actions quickly.

Component of Fitness examples within sport

Component of Fitness

Example in Sport

Aerobic Endurance

Having good aerobic endurance fitness is

important for a rugby player to play the full

rugby match

Muscular endurance

Muscular endurance is important for a

marathon runner so that his muscles don’t tire

quickly when running

Strength

A shot putter will need to have good strength

to throw the shotput

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

Body Composition

There are 3 body types:

Ectomorph

Endomorph

Mesomorph

Balance

A gymnast would need to have good balance

when performing a hand stand

Co-ordination

A tennis player would need co-ordination to

run and hit the ball

Reaction time

A sprinter needs good reaction time at the

start of a race to react to the gun

Agility

A footballer would need good agility to change

direction quickly when dribbling past a

defender

Power

Power is need in the legs when jumping up to

head the ball

https://www.nhsinform.scot/healthy-living/keeping-active/before-and-after-

exercise/warm-up-and-cool-down

https://www.bbc.co.uk/bitesize/guides/zxd4wxs/revision/2

Complete the table below using different sporting examples.

Component of Fitness

Example in Sport

Aerobic Endurance

An example of aerobic endurance in sport is

Mo Farrah completing the 10000 metres in the

Olympic games.

Another example is Lionel Messi running or

sprinting continuously throughout a football

match to receive the ball or while dribbling

with the ball.

Muscular endurance

Strength

Speed

Flexibility

Body Composition

Research and give definitions of each

body type.

Balance

Co-ordination

Reaction time

Agility

Power

Complete the Following Tasks

1. What are the 5 components of a warm up?

 ________________________________

2. Why is a cool down important?

________________________________________________________________

3. Fill in the missing boxes:

 Physical

Component of Fitness

Definition

Aerobic Endurance

The ability to repeat muscle

contractions over a long time without

tiring.

The amount of force a muscle can

exert against a resistance.

Speed

Flexibility

The percentages of fat, bone, water

and muscle in human bodies.

Skill

Component of Fitness

Definition

Balance

The ability to use two of more body

parts together.

Reaction time

Agility

Power

Lesson 2

Fitness Testing

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 dynometre

Muscular Endurance – Harvard step test

Aerobic Endurance (also known as cardiovascular fitness) - 12 minute Cooper

run or Bleep test

Body Composition – Body Mass Index (BMI)

You can research each of the above fitness tests using the following

links:

https://www.bbc.co.uk/bitesize/guides/zw7wmnb/revision/3

https://www.peresourcesbank.co.uk/wp-

content/uploads/2017/11/Knowledge-Organiser-GCSE-PE-Fitness-

Testing.pdf

https://www.teachpe.com/training-fitness/types-of-fitness-test

https://www.topendsports.com/testing/tests-popular.htm

Name the following fitness tests and the component of fitness it tests:

Name of fitness test_______________________________

Component of fitness______________________________

Name of fitness test________________________________

Component of fitness_______________________________

Name of fitness test_________________________________

Component of fitness________________________________

Lesson 3

Training Methods

There are a number of different ways of training that can improve health and fitness

necessary for a range of activities. Warming up and cooling down are essential parts of a

training session.

The different methods of training

All methods of training need to be specific to the individual performer, component of fitness and the

activity.

Continuous training develops cardiovascular fitness

 A minimum of 20 minutes sub-maximal work.

 Target heart rate range between 60% - 80% maximum heart rate (maxHR).

 Swimming, running, cycling, walking or a combination of these disciplines.

 Disadvantage - some participants find longer sessions to be boring.

Fartlek (speed play) training develops a range of components and is used by games players

 A continuous form of training.

 Changes in speed, incline and terrain are used to provide changes in exercise intensity.

 Aerobic and anaerobic work can be done in the quantities that suit the performer.

 Disadvantage - some urban areas have little variety of incline and terrain.

Interval training develops strength, speed and muscular endurance

 Periods of intense work interspersed with timed rest.

 A wide variety of fitness types can be developed.

 Structured in reps and sets.

 Intensity is measured by % maxHR.

 Disadvantage - maximal nature of intervals can be too challenging for some participants.

Weight training develops strength

 An interval form of training.

 Intensity is measured in a percentage of the most weight a person can lift one time and is known

as % 1 REP MAX.

 Time is structured in reps and sets with specific timings for recovery between sets.

 Huge range of possible lifts combining machines, free weights and body weight exercises.

 Disadvantage - many performers use poor technique while striving for an even heavier weight.

Plyometric training develops power

 High intensity exercise involving explosive movements.

 The muscle is lengthened and then rapidly shortened to develop the explosive capability

of the muscle.

 Suitable for well-trained athletes.

 Very effective for developing power.

 Disadvantage - can cause injury if athlete is not in excellent condition.

Flexibility training develops flexibility

 Essential training for all athletes in all sports and activities.

 Time is measured by the length of hold and the recovery period between holds.

 Intensity is measured as a percentage of range of motion (%ROM).

 Disadvantage - underused by many athletes.

Circuit training

 This develops muscular endurance, strength and/or cardiovascular fitness.

 An interval form of training.

 Stations are set out that train one or more components of fitness.

 The performer moves from one station to the next with exercise periods and rest periods.

 Circuits can be designed so that they are sport-specific.

Factors affecting training

The choice of how to train can be affected by many factors. Some training methods such as

weight training require the use of some specialist equipment whereas others such as

interval training do not. Therefore the availability of facilities is relevant.

Some training methods can also be very high impact and are less advisable for some groups

in society such as children or elderly people. Plyometrics is a very effective method of

developing explosive power but should not be used with a child that is growing or a

performer who is overweight or less fit. The high impacts can prove damaging to joints and

muscles unless the performer is in peak condition.

Training Method

Description

Component of Fitness

1. FARTLEK TRAINING

Involves exercising by varying

the time, distance, effort and

terrain. It usually involves a

mixture of running, jogging &

walking.

Aerobic Endurance

Muscular Endurance

2. INTERVAL TRAINING

Involves bursts of

exercise followed by periods

of rest or walking.

Aerobic Endurance

Muscular Endurance

3. CIRCUIT TRAINING

A series of different exercises

completed for a certain

amount of time, after one

another.

Aerobic Endurance

Muscular Endurance

Strength

4. WEIGHT LIFTING

Involves shifting weight to

increase the strength of

muscles using a programme of

repetitions and sets.

Muscular Endurance

Strength

https://www.bbc.co.uk/bitesize/guides/zchxnbk/revision/2

https://www.teachpe.com/training-fitness/training-methods

What are the following training methods and what components of fitness do

they train? (Remember, some training methods train more than one

component of fitness).

Training method__________________________________________________

Components of fitness_____________________________________________

5. CROSS TRAINING

Combines different methods

of training e.g. games,

aerobics and athletics and is

adaptable to a variety of

situations aiming to increase

overall performance.

Aerobic Endurance

Muscular Endurance

Strength

6. CONTINUOUS TRAINING

Involves exercising the body at

a moderate rate keeping the

pulse at a constant level

without periods of rest.

Aerobic Endurance

Muscular Endurance

Training method__________________________________________________

Components of fitness_____________________________________________

Training method__________________________________________________

Components of fitness_____________________________________________

Lesson 4

Short and Long Term Effects of Exercise

Short Term

Complete the missing answers below:

Respiratory System

 Increased ___________________________________________

 Increased production of _______________________________

Cardiovascular System

 Raised ______________________________________________

 Redistribution of _____________________________________

Other Effects

 Raised _____________________________________________

 Muscle _____________________________________________

Long Term

Respiratory System

 ___________________________

Cardiovascular System

 ___________________________

Muscular System

 ___________________________

Skeletal System

 ___________________________

Energy System

 ___________________________

https://www.bbc.co.uk/bitesize/guides/z9fhycw/revision/1

https://www.bbc.co.uk/bitesize/guides/z367tyc/revision/2

https://www.teachpe.com/anatomy-physiology/effects-of-exercise

Lesson 5

Maximum Heart Rate

Training is effective when it specifically targets the individual athlete. One way of achieving

this is by targeting the most relevant training threshold. For many athletes this involves

calculating a specific working heart rate.

Maximum heart rate = 220 – age

A 20-year-old athlete might want to calculate their maximum heart rate in order to

accurately calculate their training threshold:

Maximum heart rate = 220 – 20

Maximum heart rate = 200 beats per minute (BPM)

Calculate your MHR = _____________BPM

Measure your heart rate after completing the following

exercises and record them in the table below

Exercise

Beats Per Minute (BPM)

Resting Heart Rate (RHR)

1 minute press ups

1 minute burpees

1 minute sit ups

1 minute jogging on the

spot

1 minute plank

1 minute high knees

jogging on the spot

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-

intensity/art-20046887

https://www.polar.com/blog/calculate-maximum-heart-rate-running/

Lesson 6

Components of the Heart

Complete the following table:

Component of Heart

Function

Right Atrium

Left Atrium

Right Ventricle

Left Ventricle

Septum

Semi-lunar Valve

Tricuspid Valve

Bicuspid Valve

https://www.bbc.co.uk/bitesize/guides/zrrry9q/revision/1

6. Name 8 components of the heart and their function.

Component of the heart

Function

Lesson 7

Structure of the Muscular System

Complete the diagram below with the missing major

muscles.

Function of the Muscular System

Complete the blank boxes in the table below.

Muscle

Function

Deltoid

Trapezius

Muscle chiefly of the middle and

lower back that extends, adducts,

and rotates the arm medially and

draws the shoulder downward and

backward.

Pectorals

A muscle with two heads or points of

origin. The large muscle at the front

of the upper arm that flexes the

forearm.

Triceps

A large group of muscles in the front

of the abdomen that assists in the

regular breathing movement and

supports the muscles of the spine

while lifting and

keeping abdominal organs such as

the intestines in place.

Large fleshy muscle group covering

the front and sides of the thigh.

Hamstrings

Gluteals

The chief muscle of the calf of the

leg, which flexes the knee and foot. It

runs to the Achilles tendon from two

heads attached to the femur.

https://www.bbc.co.uk/bitesize/guides/zpkr82p/revision/2

Name the major muscles of the body and their function.

Major Muscle

Function

10.

11.

Lesson 8

Skeletal System

7. Name the major bones in the skeletal system.

10.

11.

https://www.bbc.co.uk/bitesize/guides/z2gyrdm/revision/1