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Section 2
Effects of exercise
Section 3
Diet and cycling
Section 4
Cycling vs rowing vs running challenge
Physical education Teaching notes and
KS3 Cycle Curriculum Pack lesson plans
Project three – The Big Debate
Page 3.10
Teachers
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Benefits of cycling
Activity outline
Photocopy and distribute Handout 1: ‘Benefits of cycling’ and let the
Resources:
Handout 1 Benefits of cycling
Worksheet 1 Connect the benefit to the explanation
Handout 2 Why cycle for transport?
Worksheet 2 Why cycle for transport?
Physical education Teaching notes and
KS3 Cycle Curriculum Pack lesson plans
Project three – The Big Debate
Page 3.11
Teachers
only
Effects of exercise
Teacher guidelines
Muscles used in cycling: The main muscle groups used when cycling are the
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
Activity outline
Activity 1: Using the muscle chart on Worksheet 1, ask students to put
a circle around the muscles that are used when cycling.
Show the students the table on Handout 1: ‘The main health benefits of
a cycling workout’, which shows the benefits in the first hour of cycling.
Students will see that even after just 10 minutes their bodies will start
to enjoy health benefits.
Activity 2: The Observation test on Worksheet 2 is designed to show
students how the body adjusts to the extra work it is doing when cycling.
Resources:
Worksheet 1 Muscle chart
Handout 1 The main health benefits of a cycling workout
Worksheet 2 Observation test
Physical education Teaching notes and
KS3 Cycle Curriculum Pack lesson plans
Project three – The Big Debate
Page 3.12
Teachers
only
Activity outline
Students debate what their calorie intake is using Worksheet 1: ‘Calories
chart’ for guidance. They can also discuss the number of calories burned
in popular sports and pastimes featured in Handout 1: ‘Calories burned in
20 minutes’.
Ask the students to use the BMI chart on Handout 2 to look up their own
BMI number, and use the table below it to see what range they fall into.
Resources:
Worksheet 1 Calories chart
Handout 1 Calories burned in 20 minutes
Handout 2 Body mass index chart
Physical education Teaching notes and
KS3 Cycle Curriculum Pack lesson plans
Project three – The Big Debate
Page 3.13
Teachers
only
– and decide which is the best form of exercise. Additionally, students can
debate the practicalities of each one, its cost and speed.
Activity outline
This activity uses a treadmill, rowing machine and an indoor bike. The aim
is for students to record the distances they cover and compare and analyse
the results with the other students. The test requires each participant to
complete three minutes at maximum effort with a full recovery (minimum
10 minutes) before starting on the next machine.
Data to record on Worksheet 1: ‘Exercise challenge’
Distance covered in three minutes (measure in miles)
Average speed = distance divided by 3 x 60 = mph
Effort 1-5 (5 being maximum effort)
If heart rate monitors are available, students’ heart rates could be measured
at the start of the three minutes, then after every 30 seconds during the
activity, and then every 30 seconds for five minutes following the exercise.
These results of the class can be set out in a graph and compared.
Resources:
Worksheet 1 Exercise challenge
Physical education Teaching notes and
KS3 Cycle Curriculum Pack lesson plans
Project three – The Big Debate
Page 3.14
Teachers
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Teachers
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13. Coats AJS et al. Effects of Physical Training in Chronic Heart Failure.
The Lancet 1990, 335: 63-66
The Big
Debate...
Handouts and worksheets for photocopying
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
Physical education Section 1
KS3 Cycle Curriculum Pack Handout 1
Project three – The Big Debate Page 1 of 1
Page 3.19
Benefits of cycling
and could help you maintain a healthy weight. You’ll find you can get through
your daily life routines more easily with improved levels of fitness.
Source: www.ctc.org.uk
Physical education Section 1
KS3 Cycle Curriculum Pack Worksheet 1
Project three – The Big Debate Page 1 of 1
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Name Date
Class
Physical
Make new friends
Lose weight
Social
Take part in competition
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Name Date
Class
1.
2.
3.
4.
5.
6.
Physical education Section 2
KS3 Cycle Curriculum Pack Worksheet 1
Project three – The Big Debate Page 1 of 1
Page 3.23
Name Date
Class
Muscle chart
Using the muscle chart below, put a circle around the muscles that
are used when cycling.
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
adductors
quadriceps gluteals
(quads) (glutes)
gastrocnemius
soleus
Physical education Section 2
KS3 Cycle Curriculum Pack Handout 1
Project three – The Big Debate Page 1 of 1
Page 3.24
Page 3.25
Name Date
Class
Observation test
Watch a friend cycling (on an exercise bike) and write down the
changes that you notice to their:
Breathing
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
Body temperature
Class
Name
100g 330ml 48g 90g 224g chicken 350g 180g medium
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cornflakes can of cola chocolate bar battered cod sandwich lasagna baked potato
370 kcal 140 kcal 215 kcal 160 kcal 659 kcal 514 kcal 245 kcal
100g 330ml bottle 40g 93g tuna 206g quarter 400g chicken 200g
Physical education
energy to cycle!
porridge oats orange juice nuts in brine pounder with tikka masala sweetcorn
368 kcal 141 kcal 275 kcal 105 kcal cheese 515 kcal 440 kcal 140 kcal
KS3 Cycle Curriculum Pack
100g 250ml 50g packet 100g 78g regular 400g spaghetti 160g medium
Project three – The Big Debate
weetabix energy drink of crisps haddock fillet portion of fries bolognese orange
338 kcal 113 kcal 240 kcal 98 kcal 224 kcal 380 kcal 59 kcal
100g 200ml tea 25g mixed nuts 60g boiled 67g 1 fried 125g single 112g medium
Calories chart
boiled eggs with skim milk and raisins prawns chicken drumstick chicken kiev apple
147 kcal 14 kcal 152 kcal 59 kcal 195 kcal 373 kcal 53 kcal
100ml semi- 10g sachet hot 309g 6" sub 45g 52g slice of cheese 245g ham and 100g
skimmed milk chocolate chicken and crab sticks and tomato pizza mushroom broccoli
48 kcal 37 kcal bacon 489 kcal 45 kcal 127 kcal pizza 355 kcal 30 kcal
100g 250ml fruit drink 100g 255g breaded 24g slice 340g chilli con 100g
yoghurt no added sugar cheddar cheese scampi of garlic bread carne grapes
70 kcal 8 kcal 429 kcal 565 kcal 101 kcal 275 kcal 17 kcal
250ml 100g 75g grilled 75g 3 fish 85g
smoothie cream cheese sardines fingers tomatoes
143 kcal 170 kcal 146 kcal 140 kcal 15 kcal
250ml 100g 50g quorn 100g
water salmon fillet burger cucumber
females, circle the foods you will eat to ensure you have enough
Page 3.27
breath and raises your heart rate slightly. The table below shows calorific
values for popular sports and exercises, and also for pastimes that many
of us enjoy doing, such as walking, dancing and gardening.
These figures are a rough guide only and will vary based on factors such as an individual’s
age, body structure, heredity, lifestyle, and the amount of effort put into the activity.
Physical education Section 3
KS3 Cycle Curriculum Pack Handout 1
Project three – The Big Debate Page 2 of 2
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Body Mass Index (BMI) is a number calculated from an individual’s weight and height, that
is used to determine whether a person is within, or outside of, a normal weight range.
The normal range has been highlighted in the chart.
Physical education. KS3 Cycle Curriculum Pack. Version 1. April 2009
147 152 157 162 167 172 177 182 187 192
cm cm cm cm cm cm cm cm cm cm
44 kg 20.6 19.2 18.0 16.9 15.9 15.0 14.1 13.3 12.6 12.0
48 kg 22.0 20.6 19.3 18.1 17.0 16.0 15.1 14.3 13.5 12.8
52 kg 23.5 22.0 20.6 19.3 18.1 17.1 16.1 15.2 14.4 13.7
56 kg 25.0 23.3 21.8 20.5 19.3 18.2 17.1 16.2 15.3 14.5
58 kg 26.4 24.7 23.1 21.7 20.4 19.2 18.1 17.2 16.2 15.4
62 kg 27.9 26.1 24.4 22.9 21.5 20.3 19.2 18.1 17.1 16.2
64 kg 29.4 27.4 25.7 24.1 22.7 21.4 20.2 19.1 18.0 17.1
68 kg 30.8 28.8 27.0 25.3 23.8 22.4 21.2 20.0 18.9 18.0
70 kg 32.3 30.2 28.3 26.5 24.9 23.5 22.2 21.0 19.8 18.8
74 kg 33.8 31.6 29.6 27.7 26.1 24.6 23.2 21.9 20.7 19.7
76 kg 35.2 32.9 30.8 28.9 27.2 25.6 24.2 22.9 21.6 20.5
80 kg 36.7 34.3 32.1 30.1 28.3 26.7 25.2 23.8 22.5 21.4
83 kg 38.2 35.7 33.4 31.4 29.5 27.8 26.2 24.8 23.5 22.2
87 kg 39.6 37.0 34.7 32.6 30.6 28.8 27.2 25.7 24.4 23.1
90 kg 41.1 38.4 36.0 33.8 31.7 29.9 28.2 26.7 25.3 23.9
94 kg 42.6 39.8 37.3 35.0 32.9 31.0 29.2 27.6 26.2 24.8
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Name Date
Class
Exercise challenge
Heart rate in recovery (at 30 second intervals over the first 5 minutes)