PE Assessment Point 2 Revision booklet

Transcription

1 PE Assessment Point 2 Revision booklet Assessment point 2 PE assessment Theory Practical 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

2 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.

3 The muscles of the body Deltoid Pectoral s Bicep Abdominals Quadriceps Trapezius Tricep Latissimus Dorsi Gluteals Hamstring List 3 muscles on the arm: List 3 muscles on the leg: List 3 muscle s on the back of your body: Gastrocnemius

4 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. Advantages: It is easy to measure progress and improvement. Can mix aerobic and anaerobic exercise Disadvantages: Interval training can be used for almost any sport providing it is planned for the type of fitness required. Sprinters will use this often. Hard to keep going Can be a bit boring.

5 Circuit training Fartlek 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. 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: Physical Education KS3 Revision Less boring because it changes all the time Can be easily adapted for strength or endurance or different sports etc Disadvantages: Advantages: Takes a while to set up Takes a lot of equipment 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!

6 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 Jogging on the spot Station 6 Station 3 Station 5 Station 4

7 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. Stretching Pulse Raiser Skill rehearsal Benefits of a warm up (known as the two P s!) Prevent injury Prepare mentally and physically for physical activity 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.

8 Components of fitness You need to know all 10 components of fitness, define them and know how they are tested 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. 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 Google/ Youtube these tests for more information!

9 Components of fitness within sport Component of Fitness Power Co-ordination Balance Agility Reaction Time Speed Flexibility Strength Muscular Endurance Cardiovascular fitness Example within sport Power is need in the legs when jumping up to head the ball A tennis player would need co-ordination to run and hit the ball A gymnast would need to have good balance when performing a hand stand A footballer would need good agility to change direction quickly when dribbling past a defender A sprinter needs good reaction time at the start of a race to react to the gun A sprinter will need good speed within a 100 m race A gymnast would need good flexibility in order to perform the splits A shot putter will need to have good strength to throw the shotput Muscular endurance is important for a marathon runner so that his muscles don t tire quickly when running Having good cardiovascular fitness is important for a rugby player to play the full rugby match Now you try- Write down how different components of fitness can be used in sport Component of Fitness Example within sport Power Co-ordination Balance Agility Reaction Time Speed Flexibility Strength Muscular Endurance Cardiovascular fitness

10 Example Questions: Athletes use different methods to train. Describe continuous training (2).... Example Questions: State two differences between interval and fartlek training (2).... 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

11 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 Component

12 Example question: Define cardiovascular fitness and explain why this component of fitness is particularly important in a sporting example of your choice (3 marks).... Example question: Define speed and how speed is tested. (2 marks). Why is the skeletal system important to a player playing basketball? (2 marks)

13 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.