Revision Guide

Revision Guide

PE EXAM

REVISION GUIDE

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HEART RATE

Your heart rate is the number of times your heart beats per minute and is measured in ‘bpm’ which stands for ‘beats per minute’

Two easy locations (places) on the body where you can measure your heart rate (pulse) are your wrist and neck.

Your resting heart rate is the number of times your heart needs to beat each minute when you are just resting.

When you exercise or play sports, your heart rate increases to help transport blood containing oxygen to all the muscles in the body.

When you stop exercising, your heart rate decreases again.

Oxygen is breathed in through the mouth and travels into the lungs. The heart pumps blood up to the lungs where oxygen is absorbed into the blood. The oxygen-rich blood returns to the heart and is then pumped out to all of the working muscles and organs,

Your maximum heart rate is the maximum amount of times your heart can beat in a minute.

You can work out your maximum heart rate by using this sum; 220 – Your Age

EG: If you are 10 years old,

your maximum heart rate = 210 beats per minute (220 – 10)

Your heart is a muscle which can become stronger if you are exercising or training regularly and can pump blood more effectively.

If your heart is strong it does not need to beat so quickly to pump blood around the body.

Elite or professional athletestrain frequentlyso their hearts become stronger and they often have a lower resting heart rate because their heart becomes more efficient at pumping blood.

The human skeleton has 5 main functions (jobs) including;

  1. Protects key organs (eg; heart, lungs, brain)
  2. Gives the body a size and shape
  3. Muscles attach to bones to help the body move
  4. Blood cells are produced in the bones
  5. Supports the rest of the body organs

The Cardiovascular System (CV System) consists of;

The Heart

Blood

Blood vessels

Some of the major bones include;

A joint is a place in the body where two or more bones meet, like at the knee or elbow.

Muscles are attached to bones.

Their main job(function) is to help the body to move.

Some of the major muscles in the body include;

HEALTHY LIFESTYLE

When you exercise regularly, you can get lots of positive benefits.

Physical benefits of exercise are more obvious, such as improving your fitness, losing weight or increasing your muscle size and strength.

Mental benefits can include making you feel good, reducing your stress and increasing your confidence.

Socially, you can make new friends by exercising with others and taking part in a team and this can also improve your communication skills

Whatever physical exercise or sport you take part in, it is really important that you have a good warm-up to start with.

An effective warm-up has three stages;

  1. The first stage is where you should look to increase your heart rate by performing some pulse-raising exercises such as jogging or skipping.
  2. The second stage would be where you stretch your muscles to help prepare them for the sport or activity.
  3. The third stage would be some form of skill activity

For example; Netballers or Footballers might do a passing drill

After exercise or sports, you should cool down by performing some light physical activities such as gentle jogging followed by some stretches.

FITNESS

Our overall fitness is made up of lots of components (parts).

These components are divided into two sections:

Skill-related components and Physical-related components

Skill Related Fitness Components

A – AGILITY -the ability to move/change direction quickly

without losing balance/time

B – BALANCE - the ability to maintain centre of mass over a

base of support

C – COORDINATION - smooth flow of movement needed to

perform a task efficiently and accurately

P – POWER - the product of speed x strength

R – REACTION TIME - the time it takes to respond to a

stimulus and start your response

Physical-Related Fitness Components

AE – AEROBIC ENDURANCE– The ability to exercise continuously for long periods without tiring

ME – MUSCULAR ENDURANCE–The ability of a muscle or muscle group to move repeatedly

MS – MUSCULAR STRENGTH –The maximum force produced by a muscle or muscle group. (This can be measured in Newtons or kilograms)

F – FLEXIBILITY– The range of movement at the joints

S – SPEED– Time taken to move or cover a distance

(the equation for speed is ‘Distance ÷ Time’)

BC– BODY COMPOSITION – The ratio/balance of fat mass to fat-free mass in the body

Can you think of any sports where you would need to use any of these components of fitness?

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