Year 9 PE Knowledge organiser- Autumn Term – Warm up & Cool Down/ Health and Safety/ Health Related Fitness/ Skill related FitnessWarm Up The Components of Fitness

1. What is the purpose of a warm up? 1. To gradually increase the heart rate (HR)

2. Mental preparation3. Prevent injury4. Send oxygen to the working

muscles

14. The five components of health related fitness are:

1. Cardiovascular endurance 2. Muscular strength3. Muscular endurance4. Flexibility5. Body composition

2. What is the 1st stage of a warm up? Pulse raiser (5-10 minutes) 15. The 6 components of skill related fitness are:

1. Agility2. Balance3. Power4. Reaction time 5. Coordination6. Speed

3. What is the 2nd stage of a warm up?

Stretches (10 seconds each)

4. What is the 3rd stage of a warm up? Specific skills (5-10 minutes)5. Stretches that involve movement

are called what?Dynamic stretches

6. Stretches without movement are called?

Static stretches 16. What is the definition of Agility? Maintaining control of the body whilst changing direction at speed

Cool Down Fitness Tests7. What is the purpose of a cool

down?1. Gradually return to resting heart

rate2. Disperse lactic acid3. Reduce muscle soreness (DOMS)

17. What are the fitness tests for following components?Cardiovascular endurance 12 minute Cooper runMuscular endurance 1 minute sit up test

8. What is the 1st stage of a cool down?

Jogging getting slower in to a walk (5- 10 minutes)

Flexibility Sit and reach test

9. What is the 2nd stage of a cool down?

Stretching (held for 30 seconds each) Agility Illinois agility run

10.

What is the 3rd stage of a cool down?

Relaxation exercise Balance Standing Stork Test

11.

Do we use dynamic or static stretches for a cool down?

Static Power Standing broad jump

Health and Safety Reaction time Ruler drop test12.

Three factors that contribute to health and safety in sport are:

1. Wearing appropriate clothing2. Wearing appropriate footwear3. Removing jewellery

13.

What should always be checked before starting exercise?

1. The playing area- no spillages or holes

2. That the equipment is not damaged

Year 9 PE Knowledge organiser- Spring Term – The Structure of the muscular system/Short term effects of Exercise/ Long term effects of exerciseThe Function of Muscles 13. Explain why a reduction in blood

pressure happens?Regular activity makes your heart stronger. A stronger heart can pump more blood with less effort. If your heart can work less to pump, the force on your arteries decreases, lowering your blood pressure

1. What do muscles allow the body to do?

Move/movement

2. Describe the word contract/contraction?

The muscle getting shorter

3. Muscles do what to the bone? Pull the bone 14. How does an increase in RBC’s help performance?

More oxygen can be carried to the working musclesShort-term effects of Exercise

4. There are three key short-term effects of physical activity, what are they?

1. Increased fatigue2. Increased heart rate3. Increased breathing rate

Location of the Main Muscles15. Main Muscles: Deltoid, Trapezius, Latissimus Dorsi, Pectorals, Biceps, Triceps, Abdominals,

Gluteus Maximus, Hip flexors, Quadriceps, Hamstrings, Gastrocnemius and Soleus

5. What does fatigue mean? Tiredness6. Why does the heart rate

increase?The heart needs to pump more oxygen to the muscles

7. Why does breathing rate increase?

The muscles need more oxygen (fuel)

The Long-term effects of Exercise8. What are the three long term

effects of exercise?1. Reduction in resting heart rate (RHR)2. Muscle hypertrophy3. Increase in flexibility4. Reduction in blood pressure (BP)5. Increase of red blood cells (RBC)6. Improved cardiovascular endurance

9. Why do we get an muscle hypertrophy?

Repeat exercise makes our muscles bigger (especially weight training)

10. What happens to the heart after long term exercise that means RHR is reduced?

The heart gets stronger- this means it can pump more blood (carrying oxygen) in one beat, so doesn’t need to beat as hard.

16. What are the 2 main arm muscles? Biceps and Triceps

17. What muscles move the lower leg? Quadriceps and Hamstring

11. Why is an increase in flexibility good?

The performer is less likely to suffer an injury 18. What muscle contracts during sit-ups? Abdominals

12. Why does cardiovascular endurance improve?

Regular exercise improves your CV fitness by increasing your capacity to use oxygen, by increasing your heart's capacity to send blood (and hence oxygen) to the muscles

19. What does the tricep do when the bicep contracts?

Relaxes

20. What does the hamstring do when the quadricep relaxes?

Contracts

21. All muscles work in… Pairs

Year 9 PE Knowledge organiser- Summer Term – The Structure of the skeletal system/the functions of the skeletal system/Types of bonesThe Skeleton 9. What do the vertebrae in the

lumbar section do?Allow a large range of movement (bending forwards, backwards and side to side)

1. What are the two parts of the skeleton?

Axial Appendicular

10. What happens in the sacrum section?

Make a strong base and transmit force from legs to upper body

2. What bones are found in the axial skeleton?

Cranium Ribs Vertebrae Sternum

11. What happens at the coccyx? fused vertebrae, no special use

The Functions of the Skeleton12. Name 6 functions of the skeleton: Support

Movement Protection of vital organs Shape Storage of minerals Blood cell production

3. What bones are found in the appendicular skeleton?

Clavicle Scapula Humerus Radius Ulna Carpals Tarsals Femur Tibia Fibula Phalanges Pelvis

13. Explain the function of support: The skeleton holds your vital organs in place when playing sport. The vertebral column holds the body upright

14. How does the skeleton allow movement to take place?

Muscles are attached to bones, which are jointed. When the muscles contract the bones move

15. How does the skeleton allow the protection of vital organs?

The cranium and ribs protect the brain and vital organs in the chest.

4. What is the axial skeleton? The axial skeleton is the part of the skeleton that consists of the bones of the head and trunk of a vertebrate

16. Describe the function shape: The skeleton gives shape to the body and makes you tall or short

5. What is the appendicular skeleton?

The appendicular skeleton is the portion of the skeleton that consists of the arms and legs

17. Describe the storage of minerals Bones store several minerals, including calcium and phosphorus which can be released into the blood when neededThe Vertebral column

6. State the 5 parts of the vertebral column

Cervical Thoracic Lumbar Sacrum Coccyx

18. What is blood cell production? Red blood cells (to carry oxygen) and white blood cells (to protect against infection) are produced in the bone marrow of some bones.

Types of Bones7. What do the cervical

vertebrae do?Support the neck 19.

Name four types of bone Long bone

Short bone Flat bone Irregular bone

8. What do the thoracic vertebrae do?

Allow some movement (bending forwards, backwards and side to side)

20. State 2 examples of Humerus 24. What do long bones do? They allow gross (big) movements.

long bones femur21. State 2 examples of short

bones carpals tarsals

25. What do short bones do? Allow small/finer movements and shock absorption

22. State 2 examples of flat bones

cranium ribs

26. What do flat bones do? Protection of vital organs (cranium protects the brain)

27. What do irregular bones do? They have specific functions. They provide shape and protection23. State an example of an

irregular bone vertebrae

Pelvis

Sternum

Phalanges

Phalanges

Tarsals

Carpals

Fibula

Tibia

Femur

Ulna

Radius

Humerus

Clavicle

Vertebrae

Ribs

Cranium