Physical Education
Home Learning Booklet
Year 7
Raising your pulse and coordinating your body
Name
______________________________________________
Tutor Group ______________________________________________
Teacher
______________________________________________
Given out: Monday 7 November
Parent’s Comment
Staff Comment
Target
Hand in: Monday 14 November
Introduction
Please read this booklet through with your parent/ carer and discuss each
task as you complete it.
Some tasks should be completed over the week and will need to be filled
in every day.
Learning Objectives
By the end of this week you will have….
a) Developed an understanding for how your body changes during
exercise.
b) Identified an exercise that can help improve body control.
c) Developed your own catching and throwing skills and monitored
your own progress by comparing before and after scores.
d) Developed responsibility for recording data and looking after
equipment.
What we are looking for…
 perseverance
 motivation
 presentation
 skill development
 physical endurance
 creative thinking.
Why?
This piece of homework is designed to complement the Year 7 schemes
of work and allows students to use their prior knowledge to complete
some individual learning tasks.
Types of Learning
 physical challenge
 research
 creative planning
 self-assessment and monitoring.
Homework Schedule
The following diary gives you a guide to when to complete your tasks. Some
tasks need to be completed every day!
Monday
Task 1, Task 2
Tuesday
Task 1, Task 2
Wednesday
Task 1, Task 2, Task 3
Thursday
Task 1, Task 2
Friday
Task 1, Task 2
Weekend
Finish off any tasks that are incomplete and check for gaps.
Task 1
Learning time
Type of activity
Physical Activity Challenge
30 minutes a day (Monday-Friday)
Practical / Recording
Aim:
 To monitor how your heart rate will increase as you exercise.
 Increase your heart rate for at least 30mins per day for a whole week.
Heart Rate
Your heart is the most important muscle in your body and it never stops beating for
as long as you live. The stronger your heart becomes the easier you find physical
activity and you are then able to exercise for longer.
To train your heart you must give it a work-out every day, by raising your heart rate
for 30mins, that way it becomes bigger and more powerful.
Key terms
 Resting Heart Rate = how many times your heart beats in 1minute when you
are at complete rest.
 Working Heart Rate = how many times your heart beats when you are
exercising.
 Recovery = how quickly your heart rate returns to near resting.
Activity
Each day of this week your task is to raise your pulse from your resting rate to
a working rate.
a) Find out your resting heart rate. Make sure you are relaxed and sitting down
and that you have been calm for at least 30minutes. Now find your pulse.
Using two fingers push against the inside of your wrist or against your neck.
When you have found your pulse count the number of beats you feel for 6
seconds. Now add a zero to the end of your number. For example 7 would now
become 70 beats per minute.
My resting heart rate is __________________
b) Working heart rate should be above 140 beats per minute during your
activity. Your task is to work to exercise for 30minutes and to make sure your
heart rate increases. At some point in the middle of your activity take your
pulse for 6 seconds and record. (14 beats per 6 seconds)
c) To monitor your progress this week you need to complete the following
exercise diary/ table.
Ideas for appropriate heart raising exercises could be:







Monday
Resting
heart rate
Activity
Time spent
(at least 30
minutes)
Working
heart rate
during
exercise
skipping
cycling/scooting/skate boarding
walking
racket sports
team sports
jogging
swimming.
Tuesday
Wednesday
Thursday
Friday
Task 2
Learning time
Type of activity
Fitness challenge
5-10 minutes a day (Monday-Friday)
Practical- Recording
Body
Being able to control our bodies is extremely important and can help prevent injury and future
health problems such as backache. The muscles that help to give us good posture are our
abdominal and back muscles and these can be strengthened by doing some simple exercise.
Activity
Each day this week practise the following exercise every morning or evening for 5-10 minutes
and see if you can increase the number as the week progresses.
*You must get a parent/carer to sign you off.
Monday
Sit –ups
(Muscular
Strength)
How many in 30
seconds?
Single leg balance
(Balance)
Stand on one leg, on tip
toes.
Have 3 attempts
What was the best
time?
Two feet jump
(Muscular
Endurance)
Using unused shoes
how many times can
you jump over the
shoes in 30 secs?
Squat thrust
(Muscular Power)
In the press-up position
move your leg from a
tucked to a straight
position as many times
a possible in 30 secs.
Tuesday
Wednesday
Thursday
Friday
Task 3
Learning time
Type of activity
Dance/Gym
30 minutes
Creative Performance and Body Control
Activity 1
You need to create a sequence of 10 moves; different action or moves. They must
meet the following criteria:
 Be clearly defined e.g. shoulder stand, one leg balance.
 Be performed in a safe manner in a safe environment.
 Be performed with control.
 Have a clear and smooth sequence.
 Your 10 moves must start with a still start and finish position.
 Include at least 3 jumps.
 Include a change of direction, speed and height.
N.B. The simple actions are often the best.
Draw a picture, describe or find appropriate pictures for each action and place in the
10 boxes below. Feel free to add additional paper or even video your sequence or
dance.
Activity 2
Practise this sequence.
1
2
3
4
5
6
7
8
9
10
Self Evaluation of my Homework
I am a R____________________ learner.
I know this because:
______________________________________________________________
______________________________________________________________
______________________________________________________________
I believe that my effort and attitude to learning for this booklet is a:
1
2
3
4
I know this because:
______________________________________________________________
______________________________________________________________
______________________________________________________________