KS3 Physical Education Key Terms & Vocabulary

Circuit training

a series of different exercises performed at separate stations, one after another, usually arranged so the same muscle group is not worked twice in a row.

Continuous training

not well suited to improving a 100 m sprinter's speed, because sprinting is short and explosive (anaerobic) while continuous training develops aerobic endurance.

Continuous training

exercising at a steady, moderate pace without rest for an extended period (usually 20+ minutes), such as a long run, swim or cycle.

Dynamic stretching

most appropriate as part of a warm-up before exercise, because it prepares muscles and joints for movement.

Interval training

well suited to developing speed and cardiovascular endurance together, because the hard work bouts can be done at high intensity thanks to the recovery periods.

Overload

working harder than normal (beyond what the body is used to) so the body is forced to adapt and improve.

Overload

a controlled increase in workload beyond the normal level.

Progression

gradually increasing the difficulty or amount of training over time as the body adapts, so improvement continues.

Rest days

an essential, not optional, part of a training programme: they allow recovery, adaptation and reduce injury risk.

Specificity

training the muscles, movements and fitness components that your specific sport actually uses.

Static stretching

holding a stretch still in one position, typically for about 20–30 seconds, to improve flexibility.

Circuit training can improve several components of fitness at the same time (e.g. strength, muscular endurance and cardiovascular fitness) by combining different exercises in one session.

Continuous training mainly improves cardiovascular (aerobic) endurance, because the heart and lungs work steadily for a long time.

A cross-country or 10 km runner is best suited to continuous training, which matches the long, steady aerobic demand of the event.

Dynamic stretching uses controlled, repeated movements that take a joint through its full range of motion (rather than holding still).

Fartlek ("speed play" in Swedish) is continuous exercise with frequent changes of speed and intensity, working both the aerobic and anaerobic systems.

In FITT, Frequency means how often you train (how many sessions per week).

In FITT, Intensity means how hard you train (e.g. measured by heart rate, speed or weight lifted).

FITT stands for Frequency, Intensity, Time and Type: the four variables used to apply and increase overload.

In FITT, Time means how long each training session lasts.

In FITT, Type means the kind of exercise or training method you do.

Interval training alternates periods of hard exercise with periods of rest or easier exercise (work–rest–work–rest).

A coach can apply overload by increasing the intensity of a session (e.g. faster pace, heavier load).

Overload can be created by changing frequency, intensity or duration (time) of training.

Training at the same intensity week after week eventually stops producing improvement, because without increased overload the body has no reason to adapt further.

Plyometric training uses explosive jumping, bounding and hopping exercises to develop power (a combination of strength and speed).

PNF (proprioceptive neuromuscular facilitation) stretching uses a partner to push the joint gently beyond its normal range (with a contract–relax cycle), producing greater flexibility gains than static stretching.

A runner increasing weekly distance from 20 km to 22 km is applying progression: gradually increasing the workload.

The body repairs and strengthens during rest and recovery: this is when fitness improvements actually happen, so rest is essential, not optional.

Specificity explains why different sports need different training: each sport demands different fitness components (a basketball player and a long-distance runner train differently).

Showing 30 of 34. Practise the full Training Principles set →

Agility

the ability to change direction quickly and accurately while keeping the body under control.

Balance

the ability to keep the body stable, whether the body is still (static) or moving (dynamic), by keeping the centre of mass over the base of support.

Cardiovascular endurance

the ability of the heart and lungs to supply oxygen to the working muscles during sustained exercise.

Coordination

the ability to use two or more body parts together smoothly and efficiently.

Flexibility

the range of movement available at a joint.

Health

a state of complete physical, mental and social wellbeing, whereas fitness is the ability to meet the physical demands of an activity; the two are not the same.

Muscular endurance

the ability of a muscle (or muscle group) to keep contracting repeatedly over time without tiring.

Muscular strength

the maximum force a muscle can exert in a single effort.

Power

the combination of strength and speed (work done quickly, e.g. a jump or a throw).

Reaction time

the time taken between a stimulus and the start of a movement in response to it.

Sedentary lifestyle

one with very little physical activity or exercise, involving long periods of sitting or lying down.

Sedentary lifestyle

linked to obesity and an increased risk of heart disease.

Speed

how quickly the body (or a body part) can move, or the distance covered in a given time.

Everyday activity such as a brisk walk to school counts towards the recommended 60 minutes; sitting, watching TV or reading do not.

Agility requires both speed and the ability to change direction accurately: it combines the two, so it is classed as a skill-related component.

A balanced diet for a young athlete includes carbohydrates, protein and fat (alongside vitamins, minerals and water).

A long-distance cyclist relies most on muscular endurance so the leg muscles can keep contracting without tiring.

Physical activity does affect mental health: it reduces stress, anxiety and depression and improves mood, so the claim that mental health is unaffected by activity is false.

Regular exercise can improve sleep quality.

A person can be physically fit but not healthy: for example an athlete who is injured, ill, or under social/mental strain is still fit but not in full health.

A goalkeeper relies most on reaction time and agility to respond to and reach a shot quickly.

A gymnast holding a handstand relies most on balance to keep the body stable.

Components of fitness are grouped into health-related (cardiovascular endurance, muscular endurance, muscular strength, flexibility, body composition) and skill-related (agility, balance, coordination, power, reaction time, speed).

A marathon runner relies most on cardiovascular endurance, because the event demands sustained oxygen supply over a long period.

A mental benefit of regular exercise is reduced stress and improved mood.

On at least 3 days a week, young people's activity should include muscle- and bone-strengthening exercise such as gymnastics, jumping or running.

A physical benefit of regular exercise is a stronger heart and a reduced risk of heart disease.

A rugby player relies on muscular strength to resist and drive through a tackle.

The sit-and-reach test measures flexibility, specifically of the lower back and hamstrings.

The NHS recommends children and young people (5–18) do at least 60 minutes of moderate-to-vigorous physical activity per day, averaged across the week.

Showing 30 of 33. Practise the full Health and Fitness set →

Bicep

the muscle at the front of the upper arm; it flexes (bends) the elbow.

Carbon dioxide

the waste gas breathed out as a product of respiration.

Cardiac output

the volume of blood the heart pumps per minute (heart rate × stroke volume).

Extension

the joint movement that increases the angle at a joint: straightening a limb.

Femur (thigh bone)

the longest and strongest bone in the human body.

Flexion

the joint movement that decreases the angle at a joint: bending a limb.

Gastrocnemius

the main calf muscle, at the back of the lower leg.

Joint

the place where two or more bones meet.

Heart rate

found by counting the pulse felt at the wrist or neck for one minute (beats per minute).

Resting heart rate

the heart rate when the body is completely at rest.

Rotation

the joint movement of turning a body part around its own axis (in a circular motion).

Tidal volume

the amount of air breathed in (or out) with each normal breath (about 500 cm³ at rest).

Tricep

the muscle at the back of the upper arm; it extends (straightens) the elbow.

Regular aerobic exercise strengthens the heart muscle over time, increasing the blood pumped per beat.

In an antagonistic muscle pair the relaxing muscle lengthens to allow the contracting (agonist) muscle to move the joint.

When you bend (flex) your arm at the elbow, the bicep contracts (agonist) and the tricep relaxes (antagonist).

During respiration we breathe in oxygen, which the body needs to release energy from food.

During exercise both breathing rate and breathing depth increase: we breathe faster and more deeply to take in more oxygen.

Cartilage covers the ends of bones at a joint, cushioning them and protecting them from wear and friction.

A fit person typically has a lower resting heart rate than an unfit person, because their stronger heart pumps more blood per beat.

Gaseous exchange at the alveoli is where oxygen diffuses from the air into the blood and carbon dioxide diffuses from the blood into the air to be exhaled.

The heart has four chambers: two atria (top) and two ventricles (bottom).

The main job of the heart is to pump blood around the body, delivering oxygen and nutrients and removing waste.

Heart rate increases during exercise because the working muscles need more oxygen and produce more carbon dioxide that must be removed.

Ligaments connect bone to bone (not muscle to bone); tendons connect muscle to bone.

The heart pumps blood around the body; the lungs are where gaseous exchange takes place.

The quadriceps (front of the thigh) straighten (extend) the leg at the knee.

Four functions of the skeleton are support, protection of vital organs, movement (providing attachment points and levers for muscles), and blood cell production in the bone marrow.

The skull (cranium) protects the brain from impact.

Synovial fluid lubricates a synovial joint, reducing friction between the bones during movement.

Calcium

the mineral essential for strong bones and teeth.

Calorie

a unit used to measure the energy provided by food.

Energy balance

when the calories eaten equal the calories used by the body.

Fat

a slow-release energy store used mostly during low-intensity, longer-duration activity; carbohydrate is the main fuel for short, explosive exercise.

Carbohydrate

stored in the body as glycogen in the muscles and liver, ready to fuel physical activity.

Pre-match meal

eaten two to three hours beforehand (not just before) so there is time to digest, leaving energy ready and avoiding stomach discomfort during play.

Protein

the key nutrient for recovery and repair after a strength-training session.

Vitamin D

important for strong bones and is mainly made in the skin from sunlight.

Water

the best drink for rehydrating during most school-level sports sessions.

Athletes need more calories than non-athletes because they burn more energy through training and competition.

A balanced diet for sport contains a variety of foods supplying carbohydrate, protein, fat, vitamins, minerals and water.

Carbohydrate provides about 4 kilocalories per gram and is the body's quickest-access energy source.

Good carbohydrate sources for athletes are starchy foods such as pasta, rice, bread and potatoes.

The main role of carbohydrate in sport is to provide energy for exercise; it is the key fuel for the brain and working muscles.

Dehydration reduces athletic performance.

Signs of dehydration include dark-yellow urine and feeling thirsty.

Fat provides about 9 kilocalories per gram, more than double carbohydrate or protein.

Fat should not be removed completely from an athlete's diet; some (especially unsaturated) fat is needed for energy, insulation and absorbing fat-soluble vitamins.

Even mild dehydration reduces concentration, endurance and strength; dehydration lowers plasma volume so less oxygen is carried, raising body temperature and causing premature fatigue.

The three macronutrients are carbohydrate, protein and fat.

Eating a carbohydrate-rich meal two to three hours before a race tops up glycogen stores so energy is available during the event.

Good protein sources for muscle repair include chicken, fish and eggs.

Protein's main role in an athlete's diet is the growth and repair of muscle tissue.

If an athlete consistently takes in more calories than they use, the excess energy is stored as body fat, causing weight gain.

Vitamins and minerals support bone strength, immune function and the release of energy from food; they do not themselves provide energy or build muscle.

Elevation

raising the injured part above the level of the heart; this reduces blood flow and fluid pooling at the injury, limiting swelling.

Fracture

a broken (cracked) bone.

Pain during exercise

an important warning signal that something may be wrong and injury could occur; it should not be ignored or "trained through".

Sprain

damage to a ligament (the tissue connecting bone to bone at a joint).

Strain

damage to a muscle or tendon caused by overstretching or overworking it.

You should always warm up before taking part in vigorous sport, as failing to warm up is a common cause of sprains and strains.

A cool-down benefits the body: it eases the return to rest and helps clear waste products.

The main purpose of a cool-down is to gradually return the body to its resting state and help remove waste products from the muscles.

A cricketer wears a helmet when batting to protect the head from impact with the hard ball.

Field hockey players wear shin pads and a mouth guard for protection; many competitions require them.

Ice should not be applied directly to the skin; wrap it (e.g. in a towel) to avoid an ice burn.

Ligaments connect bone to bone (not muscle to bone: that is a tendon's job).

In sports first aid, RICE stands for Rest, Ice, Compression and Elevation.

Sports have rules to protect players from injury and to ensure fair, equal competition.

You should seek medical advice for an injury when the pain is severe, normal movement is lost, or swelling is significant.

The correct immediate action for a sprained ankle is to apply RICE: rest, ice, compression and elevation.

Tendons connect muscle to bone.

A warm-up prepares the body for activity by raising heart rate, muscle temperature and blood flow to the muscles.

A warm-up reduces injury risk by increasing blood flow to muscles, making them warmer, more flexible and more responsive.

Cultural barrier

when family or community expectations discourage someone from taking part in a particular sport.

Fair play

competing honestly, following the rules and respecting opponents and officials.

Professional athlete

paid to compete, whereas an amateur takes part without payment.

Sportsmanship

respecting both your teammates and your opponents.

A lack of local facilities and the high cost of taking part are major barriers to participation in sport.

A disability can act as a barrier to participation in sport (through inaccessible facilities, lack of suitable provision, or attitudes).

A local sports club gives the community opportunities to participate, socialise and improve their skills.

Many careers in sport do not involve playing, for example a sports physiotherapist who treats injured athletes.

The three Olympic values are excellence, respect and friendship.

A cost barrier can be overcome by accessing free community programmes or borrowing equipment from school.

The four Paralympic values are courage, determination, inspiration and equality.

The Paralympic Games promote inclusion by giving athletes with physical impairments a high-profile platform to compete and inspire.

Two competitors shaking hands after a race demonstrates the Olympic value of respect.

A sports role model can inspire young people by showing what is achievable and making sport aspirational.

Schools provide PE to promote health, wellbeing, teamwork and physical literacy (the skills and confidence to be active for life).

A sports scientist who analyses performance data is an example of a science-based career in sport.

A lack of time is a real barrier for young people: homework, part-time work and family commitments can leave little time for sport.

Volunteering as a coach or referee is a valued way to get involved in sport and a recognised route into sport, though as unpaid work it is usually classed as involvement/a pathway rather than a paid career in itself.