Year 9 Personal Learning Checklist (PLC) 2021-22

Subject: Physical Education Assessment Area 1: Knowledge & Topics: Anatomy & Physiology / Safety in
Understanding Sport

Muscle identification – Joints of the body – Bones of the body –

● Biceps (elbow flexion - shooting in basketball ● Hip (ball & socket - flexion, extension,
[preparation]), abduction, adduction, rotation), Humerus, Radius, Ulna;
● Triceps (elbow extension - shooting in basketball ● Shoulder (ball & socket - flexion, extension, Femur, Patella, Tibia, Fibula;
[execution]), abduction, adduction, rotation),
● Gastrocnemius (ankle plantar-flexion - point toes in ● Elbow (hinge - flexion, extension),
trampolining), ● Knee (hinge - flexion, extension)
● Tibialis Anterior (ankle dorsi-flexion - downward phase of
a squat),
● Hamstrings (knee flexion - kicking a football
[preparation]),
● Quadriceps (knee extension - kicking a football
[execution]),
● Hip Flexors (hip flexion - high knees [leg lift]),
● Gluteals (hip extension - high knees [leg lower]),
● Hip Adductors (hip adduction - toward [sidesteps/star
jumps]),
● Hip Abductors (hip abduction - away [sidesteps/star
jumps]),
● Deltoid (shoulder flexion - raise arm to receive a pass),
● Latissimus Dorsi (shoulder extension - lower arm to waist
[seat landing]), Cranium;
● Pectorals (shoulder adduction - press ups), Rib Cage;
● Abdominals (hip flexion/extension - sit-ups/crunches) Pelvis;
Metacarpals, Carpals;
Metatarsals, Tarsals; Phalanges

Knowledge of technique - Knowledge of dangers - appropriate behaviour Knowledge of rules - understand what is and
how to perform the skill; to reduce injury risk for the activity; to spot dangers; risk assess is not allowed; to play by the rules for the
e.g. broken apparatus/equipment safety of self and others

Specialist clothing - helmets/pads/shin guards/mouth Jewellery - removal/tape/cover jewellery; to Correct clothing - trainers vs studded
guards; to protect certain parts of the body reduce injury risk footwear; to meet the demands of the
Hair/head scarves - covered or tied back; surface
tucked in; to allow full visibility at all times
 Year 9 Personal Learning Checklist (PLC) 2021-22
Subject: Physical Education
Training Types:
● Circuit - series of workstations (working all major
muscles/joints);
● HIIT - high intensity interval training (periods of
very hard work and rest);
● Continuous - sustained activity without rest
(develops aerobic endurance);
● Weight - resistance work (develops strength and
power);
● Fartlek - 'speed play', variable terrain (develops
aerobic endurance);
● Plyometric - bounding, hopping, jumping
(develops power)
Warm-Ups:
● Phase 1 - Pulse raiser - increase HR; O2; body
temp. (shuttles, high knees, side steps);
● Phase 2 - Stretching - active/passive [static] or
dynamic [ballistic] (hamstring stretch,
lunges/squats);
● Phase 2 - Joint mobilisation - joint loosening (leg
swings, open/close gates);
● Phase 3 - Movement - skill/drill practice (lay-up
drill, footwork drill)
Attacking Principles:
● Penetration - attacking, incisive play (fast break,
through-ball);
● Depth/support - provide a deeper outlet (sit
deep/back, offer support);
● Width - create width, use of wide players
(wingers, wing defence/attack)
Assessment Area 1: Knowledge &
Understanding
Fitness Terms:
● BPM (beats per minute) - no. of times heart
beats per minute;
● MHR (maximum heart rate) - max. no. of times
heart beats per minute [calculated as 220-age];
● WHR (working heart rate) - BPM whilst
exercising
● RHR (resting heart rate) - BPM at rest;
● Borg Scale (rate of perceived exertion - WHR ÷
10) - a subjective fitness score from 6 (no effort)
to 20 (max. effort);
● Aerobic (with oxygen) - sustained exercise e.g.
marathon;
● Anaerobic (without oxygen) - flat-out exercise
e.g. sprint
Principles of Training:
● Specificity - activity must match the sport (work
the correct muscles/energy systems);
● Progressive overload - gradually increase
intensity/volume of training (increase steps/reps,
weight, distance);
● Reversibility [rest & recovery] - training effects
are reversed (if injured/sick benefits are lost);
● Tedium - variance in training (to reduce boredom,
use music, train with others)
Defending Principles:
● Delay - hold up play/attack (press the
ball/player);
● Depth - provide a deep defence (stay
back/retreat in defence);
● Balance - match defenders with attackers
(player to player defence)
Topics: Fitness / Attacking & Defending
Principles / Guidance
Fitness Tests:
● Cooper run - 12 minutes run test
(measures aerobic endurance);
● Multi stage fitness test ("bleep test") -
shuttle run test (measures VO2 Max);
● Sit and reach test - flexibility test (range
of movement at the hip/trunk);
● Sit-up/press-up/step-up test - 30/60
second test, max. repetitions in a given
time (measures muscular endurance);
● Standing broad jump - test of leg power
(jump forward from two feet and land on
two feet)
FITT Principle:
● Frequency - how often you train (e.g. 3
times a week);
● Intensity - how hard you train (e.g. 60%
MHR; 3 sets x 10 repetitions; metres
ran);
● Time - how long you train (e.g. 45
minute session);
● Type - method of training (e.g.
continuous; circuit; interval; HIIT)
Types of Guidance:
● Verbal - spoken/auditory feedback
(comment on the performance);
● Visual - images/video feedback (show a
video of the performer);
● Manual - manipulate to body into position
(place limbs in correct place);
● Mechanical - use of external aid/harness
(trampolining - somersault)
 Year 9 Personal Learning Checklist (PLC) 2021-22
Subject: Physical Education Assessment Area 1: Knowledge & Topics: Component of Fitness / Projectile
Understanding Motion / Muscular Contractions / Analysis

Components of Fitness - Principles of Projectile Motion - Muscular Contractions -

● Aerobic Endurance (strength & health of heart & ● Height of release (height of release of ● Concentric (shortening) - e.g. bicep curl
lungs - eg. running, swimming, cycling); body/object) - release object at its highest [as it flexes],
● Muscular Endurance (muscles ability to repeat position, ● Eccentric (lengthening) - e.g. quadriceps
contractions - eg. continuous running, lifting, ● Angle of release (angle of release of during squat [downwards],
jumping); body/object) - release angle 36-42 degrees, ● Isotonic (moving) - e.g. running, jumping,
● Power (combination of speed and strength - eg. ● Speed of release (velocity of release of ● Isometric (without motion) - e.g. plank
boxing, triple jump); body/object) - release object at its fastest
● Speed (how quickly an object/body moves - eg.
sprinter);
● Muscular Strength (the force generated by a
muscle - eg. weightlifter);
● Flexibility (range of movement at a joint - eg.
gymnast, dancer, trampoline);
● Agility (move and change direction quickly and
with control - eg. footballer, hockey player, skiing);
● Balance (static v dynamic - to keep the body
stable - eg. gymnast [still], skiier [moving]);
● Coordination (to move 2 or more body parts - eg.
tennis [hand-eye]);
● Reaction time (the time taken to respond to a
stimulus - eg. starting gun, whistle, lights in F1);
● Body composition (body mass index - measure of
fat-free mass [muscles], vital organs and fat - eg.
dancer [low BMI], boxer [high BMI])

Analysis - Key terms -

● Identify strengths (to know what you are good
at),
● Identify weakness (to focus on areas to
improve),
● Apply corrective measures (to modify a skill)
● Formations (how a team sets up) - e.g. defence,
attack, midfield, 4:4:2, 3:4:3,
● Tactics/strategy (how to outwit a team/player) -
e.g. Gegenpress in football, counter,
● Set play (a series of predetermined moves) - e.g.
corner, centre pass, free kick,
● Aesthetically pleasing (something that looks
good) - e.g. pointed toes in seat landing
 Year 9 Personal Learning Checklist (PLC) 2021-22
Assessment Area 1: Knowledge &
Understanding
Can be improved by :
● Focus and concentration in lessons
● Performing actions & movements in lessons
● Linking actions & movements with muscles &
joints
● Revision; repetition and recall
● Choral recital in lessons
● Note taking (use the PLC)
● Sketching/drawing diagrams of skeleton
● Use of organiser PE pages
● Completing PLC RAG & acting on feedback
Theory Test 3 result (out of 25): RAG
Subject: Physical Education
Assessment Area 2: Practical Skills
Can be improved by :
● Focus and concentration in lessons
● Joining after school clubs
● Joining clubs outside school
● Watching sport on TV / videos
● Performing actions & movements in lessons
● Linking actions & movements with muscles &
joints
● Completing student-led warm-up phases
● Completing PLC RAG & acting on feedback
PE & Games RAG
Cricket
Tennis
Rounders
Athletics
Assessment Area 3: Fitness
Can be improved by :
● Attending 6 minute run club
● Increasing exercise out of school
● Walking / running / cycling
● Participating in online activity classes eg Joe
Wicks etc
● Workout at home
● Aim to be active for an average of 60 minutes
per day
● Design your own Fitness Circuit (organiser
page)
● Try to drink 8 glasses of water a day (less fizzy
drinks)
● Aim to eat a healthy, balanced diet with 5
fruit/vegetables
● Consider walking or cycling to school
Fitness Test 4 result (out of 25): RAG