End of KS3 PE revision

  • Created by: Gulcin123
  • Created on: 19-11-17 20:20

What is Cardiovascular fitness?

Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscles tissues and the ability of the muscles to use oxygen to produce energy for movement. 

Cardiovascular fitness allows you to exercise for longer periods of time. 

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FITT Principle - Cardiovascular fitness

F - 3-5 times a week 

I - Into my target zone (31-44 beats per 15 seconds) 

T - 20 minutes 

T - Continuation exercise (e.g. jogging, swimming) 

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Testing Cardiovascular Fitnes

12 minute Cooper Run 

1. Jog on a spot to warm up 

2. When the whistle goes, run around the track as fast as you can. 

3. After 12 minutes are up, stop running. The more laps you have run, the higher your cardiovascular fitness 

Cardiovascular fitness can also be tested by the Bleep test. 

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What is Flexibility?

Flexibility is the range of movement around a joint. It is the amount you can bend and stretch a joint and helps reduce the risk of injury. Swimmers, javelin throwers and tennis players all need good shoulder flexibility, while gymnasts need a high level all-round flexibility. 

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FITT Principle - Flexibility

F - 3-5 times a week 

I - 10% beyond my normal range 

T - 2*30 seconds 

T - Passive stretch (holding still stretch e.g. standing on one leg), Active Stretch (Working against resistance - against a person or an opposing muscle e.g. holding one arm behind head - flexing biceps, stretching triceps), Ballistic stretch (Involving motion i.e leg swings) 

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Testing Flexibility

Sit and Reach test 

1. Warm up 

2. Put your feet flat against an overturned bench, legs straight

3. Slowly reach forward as far as you can 

4. Your partner will measure how far your fingertips reach a ruler held at the edge of the bench 

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What is Muscular Endurance?

This is the ability to work a muscle many times without tiring. 

Muscular endurance allows sportspeople to sprint and repeat quick actions for longer 

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FITT Priniciple - Muscular Endurance

F - 3-5 times a week 

I - 50%-60% of maximum lift 

T - 3*10-20 times 

T - Multi Gym e.g. repetitions on chest press, shoulder press or leg press which providde resistance to muscles 

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Testing muscular endurance

To work out muscular endurance, you need to count how many times you can pull a weight that is 50%-60% of your maximum lift. 

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What is Muscular Strength?

This is the maximum force a muscle or group of muscles can apply against a resistance. 

It helps sports people to hit, tackle and throw. 

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FITT Principle - Muscular Strength

F - 3-5 times a week 

I - 60%-80% of maximum lift 

T- 3*8-12 times 

T - Multi Gym e.g.  repetitions on chest press, shoulder press or leg press 

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Testing Muscular Strength

To work out muscular strength, see the heaviest weight you can lift - Maximum lift (the weight that you can only lift once). 

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FITT Principle - definitions

F - Frequency (How often you exercise) 

I - Intensity (How hard you exercise) 

T - Time (How long you exercise for) 

T - Type (What type of exercise you do)

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Why do we exercise in a particular order?

We warm up first in order to prepare our body for aerobic activity. Warming up gradually increases our body temperature and increase flow of blood to muscle. It also helps reduce muscle injury and soreness.We cool down after our workout to give a gradual recovery to pre-exercise heart rate and blood pressure. It allows you to prevent your muscles from aching the next day. The order should be arms, stomach, legs. 

Big muscles are exercised before small muscles so that you can exercise them at higher intensities without without already being fatigued from small exercise work.

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Social health benefits of exercise

1. Making new friends 

2. Making frienships longer 

3. Better Communication 

4. Improves teamwork 

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Mental Health benefits of exercise

1. Increases confidence 

2. Reduce stress 

3. Makes you feel better 

4. Alleviate anxiety 

5. Boosts brain power 

6. Sharpen memory 

7. Control addiction

8. Boosts creativity 

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Physical Health benefits of exercise

1. Controls weight 

2. Reduces risk of diseases 

3. Improves mood

4. Boosts energy 

5. Promotes better sleep

6. Gives you more muscle

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Nearest Leisure centre

Thornton Heath Leisure centre 


1. Swimming in pool/Swimming lessons 

2. Gym 

3. Group exercise classes - Mind & Body, Strength & Conditioning, Cardio & Fitness

4. Badminton courts available to hire

5. Netball courts 

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Agility: Illinois Agility Run

1. Start lying face down with your nose touching the floor and your arms straight by your side 

2. Run the route as fast as you can 

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Speed - 15 metre Sprint

1. Sprint as hard as you can to end of the line (15 metres away. Both feet must cross the line) 

2. Your total time is recorded in seconds 

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Reaction times - The ruler drop test

1. Your partner holds the zero end of the ruler, but not touching it, at the 50cm mark 

2. Place your hand close to the rule, but not touching it, at the 50cm mark 

3. Your Partner lets go without warning. You must catch the ruler between your thumb and first finge. 

4. Record the reading on the ruler just above your first finger. Work out how far the ruler dropped before you caught it 

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1. Stand on one foot on the bar - whichever foot you prefer

2. Hold the other foot behind your back, using your nearer hand 

3. Stand for as long as you can until you touch the floor or let go of the foot you can 

4. Record the longest time in seconds you can stay on the bench 

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1. Hold a tennis ball in each hand. Start bouncing both balls at the same time. Bounce at the same time, catch at the same time. bounce, catch, bounce, catch...

2. Count how many times you can bounce together without making a mistake in one minute 

3. Record the best score of 2 attempts 

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SPORT definitions

Specificity - Choosing a type of exercise related to the sport you do

Progression - Gradually progress/increase the exercise you are doing 

Overload - Doing more exercise than your muscles are used to doing 

Reversibility - The muscles slowly decrease in strength due to stop in exercise 

Tedium - Varieties of exercise to prevent boredom. 

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What is Heart Rate?

The average number of heart beats per minute; a heart beat is when the heart contracts to pump blood through the system 

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What is resting heart rate?

Resting Heart rate is the number of beats in one minute while you are in complete rest state. Your resting heart rate indicates you basic overall heart health and fitness level. The more conditioned your body is, the less effort it needs to pump blood through your body. 

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What is recovery heart rate?

The heart rate your body will drop to after two minutes after stopping an exercise session. The recovery heart rate measure helps to evaluate your overall fitness by seeing how quickly your heart rate can drop back. 

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What is maximum heart rate?

A maximum heart rate (Max HR) is the highest number of beats your heart contracts during a one minute measurement. 

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What is a target zone?

A target zone is a heart rate range that helps you to target an appropiate level of intensity to work out. There are different target zones depending on what your goal is. 

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Calculating target zones

My maximum Heart rate (220-age) (for a 14 year old) = 206/min or 52/secs

60% of my maximum Heart rate = 31/15 secs 

85% of my maximum Heart rate = 41/15 secs 

My target zone is betweem 125 and 177 beats/15 secs

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Intensity to work at

Light exercise - Healthy heart maintenance - 60% of Max HR 

Weight loss - Burn fat and calories - 60% - 70% of Max HR 

Base-Aerobic- Increases stamina and endurance - 70% - 80% of Max HR 

Conditioning - Fitness conditioning, muscle building and athletic training - 80% - 90% 

Athletic-elite - Athletic training and endurance - 90% - 100%

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