Do this one first!

Fitness Test Challenge

Components of Fitness

REPORT

Effects of Exercise

What is Healthy?

RPERules and

Regulations

SkillsCreate a

drill

Anatomy and

Physiology

Y7 PE Project

Task

You are to develop your knowledge and understanding of the key areas within physical education.

You must complete the bingo grid. We recommend you complete one square a week. Once you have completed the grid, please email your work to your PE teacher.

Fitness Test Challenge

What you need to know...

• Fitness tests are a good way of measuring your fitness levels and measuring progress.

• There are thousands of fitness tests thatyou can complete.

Task

Complete these muscular endurance fitness tests once a week alongside regular exercise. Record how many or how long you do the exercise for.

You can be doing Joe Wicks, researching work outs online, or using the resources we as a school have previously provided you.

Fitness Tests – See the images for reference.

Do you make any progress? Explain why you think you have made or have not made any progress.

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Week 1 Week 2 Week 3 Week 4

60 second press-up

60 second sit up

Plank (timed)

Wall sit (timed)

OR

Rate of Perceived Exertion (RPE)

Task

Create a fitness circuit using the resources provided. Spend 2 minutes at each station. Complete the circuit and use the RPE scale. Complete thecircuit again at the end if the term, are there any changes? Why is this?

Rules and Regulations

What you need to know...

• Rules are applied to keep participants safe and to shape the way you perform in activities. Rules determine the format of the game, enjoyment, provide structure and discipline, e.g. no two footed tackles in football, and two feet to remain on the floor for a throw in.

• Regulations are principles and laws that are applied before and consistently in a sport, e.g. the size of a football pitch.

Useful websites and

further reading...

• https://www.breakthroughbasketball.com/basics/basics.html

• https://www.badmintonbible.com/rules/simple

Task

Research the rules and regulations of one of the either basketball or badminton. Create a poster highlighting 5 rules and 4 regulations. Use images/diagrams to support your work. Remember needs to be informative and eye catching!

Key Skills

What you need to know...

• Skills are learned patterns of movement acquired through training. They enable athletes to perform effectively.

Task

Create 4 skills cards that highlight the teaching points of 4 main skills needed in football. Give a break down of each skills and explain when you would you this skill. Please see the example.

Scenario

A group of Y6 students are coming or taster football session. As a leader it is your job to teach them the key skills needed to play football.

Example Skill: Shooting

Technique

• B – Balance. Feet shoulder width apart and knees bent.• E – Elbow. 90 degree angle. Hand under the ball with

the other supporting the side.• E – Eyes. Always looking at the basket (target).• F – Follow through. Shooting arm extends to the basket.

Flick of the wrist as the ball is released.

You would use this technique when shooting in basketball to gain points.

DrillsWhat you need to know...

A drill is an activity that will focus on a particular skill, whether that's catching balls, footwork agility, ball hitting, sprinting or any other repeated activity that helps performance in sport.

Task

Create 2 stage drill which works on a specific skill. Make sure that it is

challenging. Give step by step instructions on how to complete the drill

and how to progress. Consider the following questions;

• What equipment do you need?

• What space do you need?

• What are you asking them to do?

• Do you work alone, in pairs or as a group?

• How can you progress the drill and make it more difficult?

Scenario

You are leading a group of 6 students. You have been asked to create a drill which works on one of the following skills used in basketball; dribbling, shooting, passing or defending.

Example: Dribbling Drill

Set up: Place 10 cones on a straight line 1.5m apart.Equipment: 10 cones, 1 football. Drill Instructions:1. control the ball well and start dribbling

through the cone. Small taps!2. practice dribbling through the cones with

the inside of both feet, outside of both feet; inside and outside of the right foot; inside and outside of the left foot.

3. When you get to the last cone, you must make quick touches with the ball and get back to the first cone as quickly as possible.

Progression: Make the cones 1m apart to make it more difficult and increase your control.

MusclesWhat you need to know...

Muscles are attached to bones by tendons and help them to move.

When a muscle contracts (bunches up), it gets shorter and so pulls on the bone it is attached to. When a muscle relaxes, it goes back to its normal size.

Muscles can only pull and cannot push. Therefore muscles have to work in pairs to move a joint. One muscle will contract and pull a joint one way and another muscle will contract and pull it the other.

Task

1. Research and label the muscles (see list). You can find a

copy the musculoskeletal system on the word doc.

2. Pick a sport. List the main 4 muscles used in your chosen

sport and explain when they are used.

Find and Label the muscles

DeltoidBiceps

TricepsPectoralis majorLatissimus Dorsi

External ObliquesGluteus Maximus

QuadricepsHamstrings

GastrocnemiusTibialis Anterior

What is healthy?

What you need to know...

A healthy and active lifestyle includes physical benefits and contributes to physical, psychological and social wellbeing. All of these factors will impact and benefit your life in different ways. These factors along with nutrition are extremely important.

Task

You are a personal trainer at a gym and have been asked to design a leaflet informing people on the benefits of a healthy active lifestyle. Make it colourful and eye catching but ensure you have included all the important information.

1. In your own words describe what a healthy and active lifestyle is.

2. Research and find out how many minutes of exercise are recommended a day for a

12-13year-old?

3. Highlights the well being wellbeing benefits of living a healthy and active lifestyle?

4. What is a healthy diet? How many calories should an average 12-13 year old be

eating? What types of food?

Useful websites and further reading

• https://www.nhsinform.scot/healthy-living/food-and-nutrition/eating-well/health-benefits-of-eating-well

• https://www.nhs.uk/live-well/exercise/get-active-your-way/

• https://www.nhs.uk/live-well/eat-well/the-eatwell-guide/

Report

What you need to know...

In order to meet the demands or their sport and reach optimal levels of performance a sports performer needs to train specific components of fitness. These will vary from sport to sport and position to position.

BALANCE

Aerobic Endurance

Strength

Speed

Flexibility

Muscular endurance

Agility

Power

Reaction Time

For example, a basketball player needs aerobic endurance, speed, flexibility, power, muscular endurance and strength in order to move effectively around the court, intercept passes and score baskets. They also need to have great agility and footwork, so they can change direction quickly and respond rapidly to the positions of their opponents

Useful websites and further reading

• https://www.youtube.com/watch?v=KycE8YJeaEI

• https://www.youtube.com/watch?v=nJleyUBesi8

Task

Watch a sporting performance on YouTube or online. You are to write a newspaper report on the performance, giving details of what went well and what did not. Include times when performers used the key components of fitness If you are unsure of their meaning, research the definitions.

Effects of Exercise

What you need to know...

When you exercise, your body will respond in many different ways.

• Cardiorespiratory – A combination of the cardiovascular (heart) and the respiratory (lungs) system

• Musculoskeletal – A combination of the muscular system and the skeletal system.

Task 1

1. Research and create a checklist of the bodies short term responses to

exercise.

2. Do a 20 minute circuit (you can use the ones given to you by your PE

teachers, YouTube a Joe Wicks workout or even create your own) and

identify which of the effects you have listed have occurred directly after

or during the circuit. Do not forget to warm up and cool down!

Useful websites and further reading

• https://www.youtube.com/watch?v=zHqeI3kV76I

Ask yourself...

What are the visual signs that

someone has done a workout?

E.g. you will see a footballer breath deeper andfaster during exercise.

What signs might you feel but not

see?

E.g. You may also notice that as you exercise you feel warmer. Your muscles get warmer and you are more flexible. This would be a musculoskeletal response to exercise.