📚 Core Knowledge Review for Year 7 AQA Physical Education | Year 7 AQA 体育核心知识点梳理
Welcome to the Year 7 AQA Physical Education core knowledge review. This guide is designed to help you consolidate the fundamental principles of health, fitness, training, body systems, nutrition and safety. A strong grasp of these concepts will improve your practical performance, prepare you for further study in PE and encourage a lifelong active lifestyle.
欢迎来到 Year 7 AQA 体育核心知识点梳理。本指南旨在帮助你巩固健康、体能、训练、身体系统、营养与安全等基本原理。深入理解这些概念不仅会提升你的运动表现，也将为你今后的体育学习打下坚实基础，并促进终身积极参与体育运动的生活方式。
1. Components of Health-related Fitness | 健康相关体能要素
Cardiovascular endurance (aerobic capacity) is the ability of the heart and lungs to deliver oxygen to the working muscles during sustained exercise. It is crucial for activities like long-distance running, swimming and cycling.
心血管耐力（有氧能力）是指心脏和肺部在持续运动期间向工作肌肉输送氧气的能力。它对长跑、游泳和骑行等活动至关重要。
Muscular endurance is the capacity of a muscle or muscle group to perform repeated contractions over time without becoming fatigued. Rowers, cross-country skiers and circuit trainers rely heavily on this component.
肌肉耐力是肌肉或肌群在一段时间内反复收缩而不疲劳的能力。赛艇运动员、越野滑雪者和循环训练者高度依赖这一要素。
Muscular strength is the maximum force a muscle or group of muscles can generate in a single contraction. Weightlifting, rugby scrummaging and gymnastics require high levels of muscular strength.
肌力是指一块肌肉或肌群在单次收缩中能产生的最大力量。举重、橄榄球争抢球和体操都需要高水平的肌力。
Flexibility is the range of movement possible at a joint. Good flexibility helps prevent injuries, improves posture and enhances technique in sports such as gymnastics, dance and martial arts.
柔韧性是指关节可能的活动范围。良好的柔韧性有助于预防损伤、改善体态并提高体操、舞蹈和武术等运动的技术水平。
Body composition refers to the proportion of fat, muscle, bone and other tissues in the body. Healthy body composition supports efficient movement and reduces the risk of obesity-related diseases.
身体成分指体内脂肪、肌肉、骨骼及其他组织的比例。健康的身体成分有助于高效运动，并降低肥胖相关疾病的风险。
2. Components of Skill-related Fitness | 技能相关体能要素
Agility is the ability to change direction quickly while maintaining control of the body. It is essential in sports such as football, basketball and tennis where rapid multi-directional movements occur.
敏捷性是指在保持对身体控制的同时快速改变方向的能力。在足球、篮球和网球等需要快速多方向移动的运动中尤为关键。
Balance is the maintenance of the centre of mass over the base of support. Static balance (holding a handstand) and dynamic balance (staying upright while skiing) are both vital for successful performance.
平衡是使人体重心保持在支撑面之上的能力。静态平衡（如倒立）和动态平衡（如滑雪时保持站立）对成功完成动作都至关重要。
Coordination is the smooth and efficient integration of body parts to produce a desired movement. Hand-eye coordination governs catching, striking and throwing actions.
协调性是身体各部位流畅、高效地配合以实现目标动作的能力。手眼协调支配着接球、击球及投掷动作。
Power is the product of strength and speed, or the ability to exert maximal force in the shortest possible time. Explosive events like jumping, sprint starts and shot put rely on power.
爆发力是力量与速度的乘积，即在最短时间内发挥最大力量的能力。跳跃、冲刺起跑及推铅球等爆发性项目均依赖爆发力。
Reaction time is the duration between the presentation of a stimulus and the onset of a response. Sprinters reacting to the starting pistol and goalkeepers diving to save a shot demand fast reaction times.
反应时是指从刺激出现到开始做出反应之间的时间间隔。短跑选手对发令枪的反应、守门员扑救射门都需要快速的反应时。
Speed is the ability to move the body or body parts rapidly. Linear speed (running 100 metres) and limb speed (a fast tennis serve) are key in many competitive situations.
速度是快速移动身体或身体某部分的能力。直线速度（如100米跑）和肢体速度（如快速网球发球）在许多竞技场景中都十分关键。
3. Principles of Training (FITT) | 训练原则（FITT）
Frequency refers to how often you train per week. Beginners might aim for 3 sessions each week, while more experienced performers may train 5–6 times per week, allowing adequate recovery between sessions.
频率是指每周训练的次数。初学者可能每周安排3次训练，而有经验的运动员可能每周训练5–6次，同时确保课次之间有充分的恢复。
Intensity describes how hard you exercise. It is commonly monitored through heart rate. A simple method to estimate maximum heart rate (HRmax) is:
强度是指运动的费力程度，通常通过心率来监控。一种估算最大心率（HRmax）的简单方法是：
HRmax = 220 − age
To improve aerobic fitness, it is recommended to work within 60–80% of HRmax. Conversely, anaerobic intervals may push intensity above 85%.
为提升有氧体能，建议在最大心率的60–80%区间运动。而进行无氧间歇训练时，强度可能达到最大心率的85%以上。
Time (duration) indicates how long each training session lasts. For cardiovascular health, a minimum of 20–30 minutes of moderate-to-vigorous activity per session is often advised. Skill-based sessions vary depending on the sport.
时间（时长）指每次训练课持续多长时间。为促进心血管健康，通常建议每次进行至少20–30分钟的中等到剧烈强度的活动；技能训练课的时长则因运动项目而异。
Type is the mode of exercise chosen, such as continuous running, circuit training, interval sprints or specific skill drills. The type should match the performer’s goals and fitness components being developed.
类型指所选择的运动形式，如持续跑、循环训练、间歇冲刺或专项技能练习。运动类型应与发展目标和所需提升的体能要素相匹配。
4. The Skeletal System | 骨骼系统
The skeletal system performs five key functions: protection of vital organs (e.g. the cranium protects the brain, the rib cage shields the heart and lungs), support for the body’s framework, movement by providing attachment points for muscles, production of blood cells in bone marrow, and storage of minerals such as calcium and phosphorus.
骨骼系统具有五项关键功能：保护重要器官（如颅骨保护大脑，肋骨笼保护心肺）、支撑身体架构、通过提供肌肉附着点来实现运动、在骨髓中生成血细胞，以及储存钙、磷等矿物质。
Major bones to learn include the cranium (skull), clavicle (collarbone), scapula (shoulder blade), humerus (upper arm), radius and ulna (forearm), vertebral column (spine), pelvis (hip girdle), femur (thigh bone), tibia and fibula (lower leg).
需要掌握的主要骨骼包括：颅骨（头骨）、锁骨（颈骨）、肩胛骨（肩胛骨）、肱骨（上臂骨）、桡骨和尺骨（前臂骨）、脊柱（脊椎）、骨盆（髋带）、股骨（大腿骨）、胫骨和腓骨（小腿骨）。
The cranium protects the brain. The rib cage consists of the sternum and ribs, safeguarding the heart and lungs. The vertebral column houses the spinal cord and provides central support.
颅骨保护大脑。肋骨笼由胸骨和肋骨组成，保护心肺。脊柱容纳脊髓并提供中央支撑。
The humerus and femur are long bones that act as levers to generate powerful movements. The pelvis facilitates weight transfer between the upper body and the legs during locomotion.
肱骨和股骨属于长骨，充当杠杆以产生有力动作。骨盆在行走、奔跑时辅助完成上半身与双腿之间的重量传递。
Synovial joints, such as the ball-and-socket shoulder and hip, enable a wide range of motion, while hinge joints (elbow, knee) allow flexion and extension.
滑膜关节，如球窝式的肩关节和髋关节，可实现大幅度的活动范围；而铰链关节（肘、膝）则允许屈伸运动。
5. The Muscular System | 肌肉系统
Muscles are classified into three types: voluntary (skeletal) muscles under conscious control, involuntary (smooth) muscles found in organs such as the stomach and blood vessels, and cardiac muscle found exclusively in the heart.
肌肉分为三类：受意识控制的随意肌（骨骼肌）、存在于胃和血管等器官中的不随意肌（平滑肌），以及仅见于心脏的心肌。
Key voluntary muscles for movement include the deltoid (shoulder), pectoralis major (chest), biceps brachii (front of upper arm), triceps brachii (back of upper arm), abdominals (stomach area), quadriceps (front of thigh), hamstrings (back of thigh) and gastrocnemius (calf).
参与运动的主要随意肌包括：三角肌（肩部）、胸大肌（胸部）、肱二头肌（上臂前侧）、肱三头肌（上臂后侧）、腹肌（腹部）、股四头肌（大腿前侧）、腘绳肌（大腿后侧）和腓肠肌（小腿）。
The biceps contract to flex the elbow, while the triceps contract to extend it. This antagonistic pair arrangement ensures smooth, controlled movements at a joint.
肱二头肌收缩使肘部屈曲，肱三头肌收缩使肘部伸展。这种拮抗肌对的安排确保关节能够平稳、受控地活动。
The quadriceps extend the knee and are vital for kicking, jumping and sprinting. The hamstrings flex the knee and extend the hip, playing a major role in running and deceleration.
股四头肌伸展膝关节，对于踢球、跳跃和短跑至关重要。腘绳肌屈膝并伸髋，在跑步和减速中发挥重要作用。
The gastrocnemius, together with the soleus, points the foot downward (plantarflexion) to enable powerful push-offs when walking, running or jumping.
腓肠肌与比目鱼肌协同使足部向下（跖屈），在行走、跑步或跳跃时提供强有力的蹬地动作。
6. Joints and Movement | 关节与运动
A joint is formed where two or more bones meet. Synovial joints are freely movable and contain synovial fluid to reduce friction. The most relevant types in sport are ball-and-socket (shoulder, hip) and hinge joints (elbow, knee, ankle).
关节是两块或多块骨骼相接之处。滑膜关节可自由活动，内含滑液以减少摩擦。运动中最相关的类型是球窝关节（肩、髋）和铰链关节（肘、膝、踝）。
Ball-and-socket joints permit movement in almost all directions, including rotation, making them ideal for throwing, swimming strokes and kicking.
球窝关节几乎可向所有方向活动，包括旋转，因此非常适合投掷、游泳划水和踢球的动作。
Hinge joints, like the knee and elbow, primarily allow flexion (bending) and extension (straightening). These movements dominate running, cycling and weight-training exercises.
铰链关节，如膝和肘，主要允许屈曲（弯曲）和伸展（伸直）。这些动作在跑步、骑自行车和力量训练中占主导地位。
Flexion reduces the angle at a joint, such as bringing the hand toward the shoulder. Extension increases the angle, returning the limb to a straight position.
屈曲减小关节的角度，如将手拉向肩膀。伸展则增加角度，使肢体回到伸直位。
Abduction is movement away from the midline of the body (raising an arm sideways). Adduction is movement toward the midline (bringing the arm back down).
外展是肢体远离身体中线的运动（侧向抬臂）。内收是肢体移向身体中线的运动（将手臂收回）。
Rotation occurs around a central axis, as seen when a tennis player twists their trunk during a serve. These movement terms help analyse and improve technique in all physical activities.
旋转是围绕中轴发生的动作，如网球运动员发球时躯干扭转。这些运动术语有助于分析和改进各种身体活动中的技术。
7. Nutrition for Sport | 运动营养
Carbohydrates are the body’s primary energy source during moderate-to-high intensity exercise. Stored as glycogen in muscles and the liver, they fuel activities like football, hockey and interval training. Pasta, rice, bread and fruits are excellent sources.
碳水化合物是身体在中高强度运动中的主要能量来源。它们以糖原形式储存于肌肉和肝脏，为足球、曲棍球和间歇训练等活动提供能量。面食、米饭、面包和水果是优质来源。
Proteins are essential for the growth and repair of muscle tissue. Athletes need protein after training to rebuild micro-tears and support adaptation. Lean meat, fish, eggs, beans and dairy products supply high-quality protein.
蛋白质对于肌肉组织的生长与修复至关重要。运动员在训练后需要蛋白质来修复肌肉微小损伤并促进适应。瘦肉、鱼、蛋、豆类和乳制品能提供优质蛋白质。
Fats provide a concentrated energy source, especially during prolonged, low-intensity exercise. They also support cell structure and hormone production. Healthy fats are found in nuts, seeds, avocados and oily fish.
脂肪提供浓缩的能量来源，特别是在长时间低强度运动中。它们还支持细胞结构和激素生成。健康脂肪存在于坚果、种子、牛油果和油性鱼中。
Vitamins and minerals (micronutrients) do not provide energy directly but are vital for processes like bone health (calcium, vitamin D), oxygen transport (iron) and immune function (vitamin C).
维生素和矿物质（微量营养素）虽不直接供能，但对骨骼健康（钙、维生素D）、氧气运输（铁）及免疫功能（维生素C）等过程至关重要。
A balanced diet according to the Eatwell Guide encourages plenty of fruit and vegetables, starchy carbohydrates, protein foods, dairy or alternatives, and small amounts of unsaturated fats. Limiting sugar, salt and processed food helps sustain energy and focus.
根据《均衡饮食指南》推荐的均衡膳食鼓励摄入足量蔬果、淀粉类碳水化合物、蛋白质食物、乳制品或其替代品，以及少量不饱和脂肪。限制糖、盐和加工食品的摄入有助于保持能量水平和专注力。
8. Hydration and Performance | 补水与运动表现
Water makes up around 60% of body weight and is critical for temperature regulation, nutrient transport and joint lubrication. Even mild dehydration can significantly impair physical and mental performance.
水约占人体体重的60%，对体温调节、营养物质运输及关节润滑至关重要。即便是轻度脱水也可能显著损害身体与心理表现。
During exercise, the body loses water and electrolytes through sweat. If fluid losses exceed 2% of body mass, reaction times slow, coordination decreases and fatigue sets in earlier. Clear or pale urine indicates good hydration, while dark urine is a sign to drink more.
运动时，身体会通过汗液流失水分和电解质。若体液流失超过体重的2%，反应时变慢，协调性下降，并更早出现疲劳。尿液清澈或呈浅黄色表明水分充足，而深色尿液则提示需要多喝水。
Regular sipping before, during and after activity is recommended. For intense or prolonged exercise, an isotonic sports drink containing carbohydrates and electrolytes can help maintain energy and fluid balance.
建议在运动前、中、后均少量多次饮水。对于高强度或长时间运动，含有碳水化合物和电解质的等渗运动饮料有助于维持能量和体液平衡。
Avoiding excessive caffeine and sugary drinks before competition helps prevent rapid dehydration and energy crashes. Individual hydration needs vary based on sweat rate, climate and exercise intensity.
赛前避免过量咖啡因和含糖饮料有助于防止快速脱水和能量骤降。个人的补水需求因出汗率、气候及运动强度而异。
9. Warm-up and Cool-down | 热身与放松
A well-structured warm-up prepares the body gradually for the demands of the activity. The first phase involves a pulse raiser – light jogging or skipping – to increase heart rate, blood flow and muscle temperature.
结构合理的热身能逐步让身体为活动的需求做好准备。第一阶段包括提升心率——如轻松慢跑或跳绳——以提高心率、增加血流量和肌肉温度。
Dynamic stretching forms the second part, using controlled movements that take joints through their full range of motion. Examples include leg swings, arm circles and lunges with a twist. This improves flexibility and neuromuscular activation without decreasing power output.
动态拉伸是第二部分，通过受控动作使关节活动至最大范围。例子包括摆腿、手臂绕环和转体弓步。这能在不降低爆发力的前提下改善柔韧性和神经肌肉激活。
The final phase is sport-specific skill rehearsal, such as dribbling drills before a basketball game or practice serves before tennis. This sharpens coordination and reaction time under conditions similar to competition.
最后阶段是专项技能演练，如篮球赛前的运球练习或网球比赛前的发球练习。这能在近似比赛的条件下提高协调性和反应时。
A cool-down assists recovery by gradually reducing heart rate and removing waste products like lactic acid. It begins with light aerobic activity (slow jogging) and transitions into static stretching for major muscle groups.
放松活动通过逐步降低心率并清除乳酸等代谢废物来辅助恢复。它从轻微有氧活动（慢跑）开始，过渡到主要肌群的静态拉伸。
Static stretches are held for 15–30 seconds without bouncing, targeting muscles that have been heavily used. Regular cool-downs help reduce muscle soreness, improve flexibility and lower injury risk.
静态拉伸保持15–30秒而不弹震，针对高强度使用的肌群。规律的放松活动有助于减轻肌肉酸痛、提高柔韧性并降低受伤风险。
10. Safety and Injury Prevention | 安全与伤害预防
Wearing appropriate clothing and protective equipment is the first layer of defence against injuries. Shin guards in football, helmets in cycling, and proper footwear for the surface all reduce the likelihood of harm.
穿着合适的衣物和佩戴防护装备是预防损伤的第一道防线。足球中的护胫板、骑行时的头盔以及适合场地的鞋子都能降低受伤的可能性。
Checking the playing environment for hazards – such as wet floors, litter, or faulty apparatus – must become a routine before any activity begins. A safe environment lets performers focus on skill execution.
在任何活动开始前，检查运动环境是否存在危险——如湿滑地面、杂物或损坏的器械——必须成为常规。安全的环境让运动者可以专注于技术执行。
Observing the rules and etiquette of a sport protects all participants. Tackling above the shoulders in rugby or using the stick dangerously in hockey are prohibited for good reason. Fair play and respect for officials underpin safe competition.
遵守运动规则和礼仪保护所有参与者。橄榄球中肩部以上擒抱、曲棍球中危险用棍均被禁止，这是有充分理由的。公平竞争和尊重裁判是安全竞赛的基础。
Using correct technique when lifting weights, landing from a jump, or changing direction prevents excessive stress on joints and muscles. Coaches and teachers can provide feedback to correct faulty movement patterns.
在举重、跳跃落地或变向时使用正确技术可以避免关节和肌肉承受过度压力。教练和老师能提供反馈来纠正错误的动作模式。
Adequate rest and recovery between sessions allow the body to repair and adapt. Overtraining without sufficient sleep and nutrition can lead to overuse injuries such as stress fractures and tendonitis.
训练课次之间充分的休息和恢复使身体得以修复和适应。训练过度而缺乏充足睡眠和营养可导致压力性骨折和肌腱炎等劳损。
Immediate injury management follows the R.I.C.E. principle: Rest, Ice, Compression and Elevation. Stopping activity and seeking professional advice early can significantly speed up return to full fitness.
即时损伤处理遵循R.I.C.E.原则：休息、冰敷、加压和抬高。停止活动并及早寻求专业建议，可显著加快重返最佳运动状态的进程。
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