KS3 - PE THEORY

REVISION GUIDE

Y8

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.

Topic Tick off

I understand how the body reacts during aerobic and anaerobic exercise

I can describe how exercise affects the body

I can explain why regular exercise is important for health and wellbeing

I can describe a healthy diet and how it can impact on performance

I can identify the major bones of the body and their types of movements

Theory Knowledge Checklist

HOW THE BODY REACTS DURING AEROBIC AND ANAEROBIC EXERCISE

The respiratory system works closely with the cardiovascular system to maintain a supply of oxygen to

the working muscles during movement (especially important in sports). The type of activity stimulates

the body to respond in different ways as needs vary depending on the demands put upon it. Regular

exercise improves the efficiency of the heart and cardiovascular system by strengthening heart muscle

and increasing cardiac output. A healthy cardiovascular system is vital for fitness and can help the body

to work harder for longer (stamina). Therefore over time, regular exercise increases stamina.

Aerobic and anaerobic exercise

Aerobic Anaerobic

Stimulates your heart rate and breathing to increase and you can sustain the activity for more than a few minutes.

You get out of breath in just a few moments, such as when you lift weights for improving strength, when you sprint, or when you climb a long flight of stairs.

With oxygen Without oxygen (lactic acid is produced)

Low intensity/steady rate with long duration High intensity with short duration

GLUCOSE + OXYGEN CO2 + WATER + ENERGY Glucose is broken down to produce energy, carbon dioxide and water.

GLUCOSE ENERGY + LACTIC ACID Glucose is broken down to produce energy and lactic acid. This can cause muscle pain/cramps.

WARMING UP AND COOLING DOWN

A training session, match or competition should always be split into three sections carried out I the same logical order: Warm up Main activity Cool down 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 should

provide a smooth transition from rest to the intensity of the main activity. For example in football, the

first sprint should be during the warm up not the 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 Every training session should start with a cardiovascular warm up to gradually increase the heart rate

towards working heart rate. This can take various forms but can include cycling, skipping, jogging and

walking. This part usually takes between 10 – 15 minutes depending on the person or activity.

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.

Specific skills practice – the final phase of the warm up which will include practicing skills relevant to the

activity. E.g. Practice throw for a javelin thrower.

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.

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.

HEALTH AND WELLBEING Diet is central to good health. Energy sources come from three main MACRONUTRIENTS: Carbohydrates Fats Protein

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

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

a week before a race to boost energy (‘carbo loading’). Complex carbs keep blood sugar levels stable.

Fats = these are a rich source of energy that should make up 30% of our total diet. Fats are found in

butter and cheese (dairy) which, in sensible amounts, are necessary for healthy bones. ‘Good’ fats are

found in oily fish (e.g. salmon), olive oil and nuts, which are a healthy snack choice (if unsalted).

Protein = is a source of energy essential for muscle growth and repair. Protein is found in fish and in

meat such as beef, chicken and turkey. Vegetarian sources are beans and soya bean based foods (e.g.

tofu).

Changes in diet and their effects

Calories are burned off through exercise. Changes in your calorie intake can lead to a serious change in

your body shape. Extreme examples of this are anorexia and obesity, both of which can lead to serious

health problems, particularly putting strain on the heart.

Anorexia = this is a condition (linked to mental illness) whereby a continuous and dramatic reduction in

daily food intake, sometimes coupled with increased physical activity, results in major weight loss.

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

increase in body mass and a high body fat content.

Diet impacts performance = the food pyramid illustrates healthy portions of food groups:

THE SKELETAL SYSTEM

Functions of the skeleton

Give shape and support

Allow movement - muscles attach to the bones

Protection - protect our vital organs e.g. heart, lungs

Produce blood - red and white blood cells

Store minerals - calcium and iron

Types of Joints

Fixed - does not allow movement e.g. cranium

Slightly moveable - joints in the spine

Freely moveable - such as the shoulder

Types of movement

Hinge - flexion and extension ( bending your knee - preparing to kick a ball; elbow - overhead clear

in badminton)

Ball and socket - flexion (backstroke swimming), extension (taking arm back before serving in

tennis), rotation (backswing of a serve in tennis), abduction (butterfly as arms move out),

adduction (breaststroke leg kick) and circumduction (swimmer in front crawl arm out round and

back)

Ulna

Femur

Radius

Tibia

Patella

Humerus

Fibula

Sternum

Clavicle

Ribs

Vertebral Column

Scapula