📚 Core Knowledge Review for Year 7 Cambridge Physical Education | Year 7 Cambridge 体育：核心知识点梳理
Welcome to the essential revision guide for Year 7 Cambridge Physical Education. This article brings together the key knowledge you need to understand health, fitness, skill development, the human body, and safe participation in physical activity. Use this resource to reinforce your classwork and prepare confidently for assessments.
欢迎阅读 Year 7 Cambridge 体育的核心复习指南。本文汇集了你在健康、体适能、技能发展、人体构造和安全参与体育活动方面需要掌握的关键知识。利用这份资料巩固课堂所学，自信地迎接测评。
1. What is Physical Education? | 什么是体育教育？
Physical Education (PE) is a subject that develops your physical competence, knowledge of movement, and understanding of how to lead a healthy, active lifestyle. It involves practical activities such as games, sports, dance, and outdoor pursuits that help you improve fitness, learn new skills, and build teamwork.
体育教育（PE）是一门培养身体能力、运动知识以及理解如何过上健康积极生活方式的学科。它包含游戏、运动、舞蹈和户外探险等实践活动，帮助你提升体适能、学习新技能并建立团队合作精神。
PE is not just about playing sport; it also teaches you about the benefits of exercise, how the body works during activity, and how to plan your own fitness programmes. By studying PE, you gain the tools to stay healthy for life.
体育不仅仅是运动；它还教你锻炼的益处、身体在活动中的运作方式，以及如何制定自己的健身计划。通过学习体育，你将获得终生保持健康的工具。
2. Health and Fitness | 健康与体适能
Health is defined as a state of complete physical, mental and social well-being – not merely the absence of illness. Fitness, on the other hand, is the ability to meet the physical demands of everyday life and to perform in chosen activities without undue fatigue.
健康被定义为身体、心理和社交全面安康的状态——而不仅仅是没有疾病。另一方面，体适能是指满足日常生活体力需求、并在所选活动中表现出色且不过度疲劳的能力。
Regular physical activity has a huge positive impact on health. It strengthens your heart, helps maintain a healthy weight, improves mood, and reduces the risk of many diseases. There is a clear relationship between being fit and being healthy, but they are not exactly the same – you can be healthy without being exceptionally fit, and vice versa.
规律的体育活动对健康有着巨大的积极影响。它能强健心脏、帮助维持健康体重、改善情绪并降低多种疾病风险。体适能好与健康之间有明确的关系，但它们并不完全相同——你可能健康状况良好但体适能不出众，反之亦然。
3. Components of Health-Related Fitness | 健康相关体适能的组成要素
Health-related fitness components are the aspects of physical fitness that are directly linked to your overall health. The five key components are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
健康相关体适能要素是直接关联整体健康状况的体能方面。五个关键要素是：心血管耐力、肌肉力量、肌耐力、柔韧性和身体成分。
Cardiovascular endurance is the ability of your heart and lungs to supply oxygen to your working muscles over a prolonged period. It can be tested with the Cooper 12-minute run or the bleep test. Good cardiovascular endurance reduces the risk of heart disease.
心血管耐力是指心脏和肺部在长时间内为工作肌肉供氧的能力。它可以用库珀12分钟跑或蜂鸣测试来测定。良好的心血管耐力能降低患心脏病的风险。
Muscular strength is the maximum force a muscle or muscle group can exert in a single contraction. It is measured with tests like the handgrip dynamometer. Everyday tasks like lifting a school bag rely on strength.
肌肉力量是肌肉或肌群在一次收缩中能产生的最大力。可用握力计等测试来衡量。提起书包等日常任务依赖力量。
Muscular endurance is the ability of a muscle to repeat contractions or hold a position for an extended time without tiring. The sit-up test measures abdominal endurance. It is important for sports like rowing and swimming.
肌耐力是肌肉长时间重复收缩或保持某一姿势而不疲劳的能力。仰卧起坐测试测量腹部耐力。这对于划艇和游泳等运动很重要。
Flexibility is the range of motion possible at a joint. The sit-and-reach test is a common measure of hamstring and lower back flexibility. Good flexibility helps prevent injuries and improves posture.
柔韧性是关节可能达到的活动范围。坐位体前屈是测量腘绳肌和下背部柔韧性的常用方法。良好的柔韧性有助于预防损伤并改善姿态。
Body composition describes the proportion of fat, muscle, bone and other tissues in the body. It is often assessed using body mass index (BMI) or skinfold calipers. A healthy body composition lowers the risk of lifestyle diseases.
身体成分描述体内脂肪、肌肉、骨骼和其他组织的比例。通常用身体质量指数（BMI）或皮褶卡钳来评估。健康的身体成分可降低生活方式相关疾病的风险。
4. Components of Skill-Related Fitness | 技能相关体适能要素
Skill-related fitness components help you perform effectively in sports and physical activities. The six commonly recognised components are agility, balance, coordination, power, reaction time, and speed.
技能相关体适能要素帮助你在运动和体育活动中有效发挥。六个公认的要素是：敏捷性、平衡、协调、爆发力、反应时间和速度。
Agility is the ability to change direction quickly and control the body’s position. It is vital in sports like football, basketball, and tennis. The Illinois agility run is a standard test.
敏捷性是快速改变方向并控制身体位置的能力。在足球、篮球和网球等运动中至关重要。伊利诺伊敏捷跑是一项标准测试。
Balance is the maintenance of the centre of mass over the base of support, whether stationary (static) or moving (dynamic). Gymnasts and dancers require exceptional balance. The stork stand test measures static balance.
平衡是无论静止（静态）还是移动（动态）时，保持重心在支撑面之上的能力。体操运动员和舞者需要出色的平衡。鹤立测试用于测量静态平衡。
Coordination is the ability to use two or more body parts together smoothly and efficiently. Hand-eye coordination is crucial in cricket batting or catching. Coordination can be refined with practice.
协调性是流畅高效地同时使用两个或多个身体部位的能力。手眼协调在板球击球或接球时至关重要。协调性可通过练习得到改善。
Power is the product of strength and speed – the ability to exert maximum force in the shortest time. The standing long jump or vertical jump test is used. Power is essential for sprint starts, jumping, and throwing events.
爆发力是力量与速度的乘积——在最短时间内释放最大力量的能力。立定跳远或垂直跳测试常用于评估爆发力。爆发力对于冲刺起跑、跳跃和投掷项目至关重要。
Reaction time is the time taken to respond to a stimulus. A sprinter reacting to the starting gun or a goalkeeper diving to save a shot both rely on fast reaction time. The ruler drop test provides a simple assessment.
反应时间是对刺激做出响应所花的时间。短跑运动员对发令枪的反应或守门员扑救射门都依赖快速的反应时间。直尺下落测试提供了一种简单的评估方法。
Speed is the ability to move the body or body parts quickly. It is typically measured in a 30-metre sprint. Speed involves both how fast your muscles contract and how efficiently you coordinate your limbs.
速度是快速移动身体或身体部位的能力。通常用30米冲刺来测量。速度既取决于肌肉收缩的速度，也取决于你协调四肢的效率。
5. Principles of Training (FITT and SPORT) | 训练原则 (FITT 与 SPORT)
To improve fitness effectively, sessions must be planned using established training principles. The FITT principle helps you design a programme by adjusting four key variables. SPORT adds further guidelines to ensure long-term progress.
为了有效提升体适能，训练课必须运用既定的训练原则来规划。FITT原则通过调整四个关键变量来帮助你设计方案；SPORT则补充了确保长期进步的指南。
FITT stands for Frequency, Intensity, Time, and Type. Frequency is how often you exercise – for example, three times a week. Intensity is how hard you work, often monitored through heart rate or perceived exertion. Time is the duration of each session, such as 30 minutes. Type is the kind of exercise, like running, cycling or team sports.
FITT代表频率、强度、时间和类型。频率是你运动的频次，例如每周三次。强度是你付出的努力程度，常通过心率或自感劳累来监控。时间是每次训练的持续时间，比如30分钟。类型是运动的种类，如跑步、骑车或团队运动。
SPORT refers to Specificity, Progression, Overload, Reversibility, and Tedium. Specificity means training should be relevant to your sport or goal – a swimmer needs to swim, not just lift weights. Progression means gradually increasing the demands over time to keep improving. Overload requires you to work harder than your body is used to, but safely. Reversibility warns that fitness is lost when you stop training. Tedium reminds you to vary your routine to stay motivated.
SPORT指专项性、渐进性、超负荷、可逆性和枯燥性。专项性意味着训练应与你的运动或目标相关——游泳者需要水中训练，而不仅仅是举重。渐进性要求随着时间逐步加大负荷以持续进步。超负荷要求你安全地让身体承受比平时更大的运动强度。可逆性警示，停止训练会导致体适能下降。枯燥性提醒你变换训练内容以保持动力。
6. Warm-Up and Cool-Down | 热身与放松
A proper warm-up prepares your body and mind for exercise and reduces the risk of injury. It should include a pulse‑raising activity (like jogging), dynamic stretches that move the joints through their range, and sport‑specific movements (such as short sprints or ball drills).
正确的热身能使身体和思维为运动做好准备，并降低受伤风险。热身应包含提升心率的运动（如慢跑）、活动关节的动态拉伸，以及专项运动动作（比如短距离冲刺或球类练习）。
The cool‑down helps your body recover gradually after exercise. A typical cool‑down involves light jogging or walking to lower the heart rate slowly, followed by static stretching where you hold a stretch for 20–30 seconds. This process helps clear waste products from the muscles and reduces stiffness.
放松活动有助于运动后身体的逐步恢复。典型的放松包括慢跑或行走以缓慢降低心率，随后进行静态拉伸，每个动作保持20–30秒。这一过程有助于清除肌肉中的代谢废物并减轻酸痛。
7. The Skeletal System | 骨骼系统
Your skeleton provides the framework that supports the body, protects vital organs, allows movement by acting as levers, produces blood cells in the bone marrow, and stores minerals like calcium.
你的骨骼提供了支撑身体的框架，保护重要器官，通过充当杠杆来产生运动，在骨髓中生成血细胞，并储存钙等矿物质。
Key bones you should know include the cranium (skull), clavicle (collarbone), scapula (shoulder blade), ribs and sternum, the vertebral column (spine), humerus (upper arm), radius and ulna (forearm), pelvis, femur (thigh bone), patella (kneecap), tibia (shin bone) and fibula. Joints such as the hinge joint at the elbow and the ball‑and‑socket at the shoulder enable a wide range of movements.
你需要了解的主要骨骼有：颅骨、锁骨、肩胛骨、肋骨与胸骨、脊柱、肱骨、桡骨和尺骨、骨盆、股骨、髌骨、胫骨和腓骨。像肘部的枢纽关节和肩部的球窝关节等能够产生多种运动。
8. The Muscular System | 肌肉系统
Muscles create movement by contracting and pulling on bones across a joint. They work in pairs called antagonistic pairs. When one muscle contracts (the agonist), the opposing muscle (the antagonist) relaxes. For example, to bend the arm, the biceps contracts while the triceps relaxes; to straighten the arm, the roles reverse.
肌肉通过收缩并拉动骨骼跨越关节来产生运动。它们成对工作，称为拮抗肌对。当一块肌肉收缩（主动肌），其对侧肌肉（拮抗肌）便放松。例如，弯曲手臂时，肱二头肌收缩而肱三头肌放松；伸直手臂时，角色互换。
Major muscles include the deltoids (shoulder), pectorals (chest), biceps and triceps (upper arm), abdominals (stomach), quadriceps and hamstrings (thigh), and gastrocnemius (calf). Regular exercise can strengthen these muscles and improve muscle endurance.
主要肌肉包括三角肌（肩部）、胸大肌（胸部）、肱二头肌和肱三头肌（上臂）、腹肌（腹部）、股四头肌和腘绳肌（大腿），以及腓肠肌（小腿）。定期锻炼能够增强这些肌肉并提高肌耐力。
9. Nutrition and Hydration | 营养与水分补充
Good nutrition supplies the energy and nutrients needed for growth, repair, and physical performance. Carbohydrates are the body’s main energy source during exercise; foods like pasta, rice, and bread are rich in carbohydrates. Proteins help build and repair muscles – found in meat, fish, eggs, and beans. Fats provide a secondary energy store and support cell function; they should be consumed in moderation.
良好的营养为生长、修复和运动表现提供所需的能量与营养素。碳水化合物是运动时身体的主要能量来源；意面、米饭和面包等食物富含碳水化合物。蛋白质有助于构建和修复肌肉——肉类、鱼类、蛋类和豆类中都含有蛋白质。脂肪提供备用能量并支持细胞功能；应适量摄入。
Vitamins and minerals are essential for the body’s processes; for example, calcium strengthens bones, and iron helps carry oxygen in the blood. Fibre aids digestion, and water is critical for regulating body temperature and preventing dehydration. You should drink water before, during and after physical activity.
维生素和矿物质对身体各项功能至关重要；例如，钙强化骨骼，铁帮助血液携带氧气。纤维促进消化，而水对调节体温和防止脱水至关重要。你应该在体育活动前、中、后都补充水分。
10. Safety and Injury Prevention | 安全与损伤预防
Staying safe in PE is everyone’s responsibility. Always wear appropriate clothing and footwear, remove jewellery, and use protective equipment (like shin pads) when needed. Follow the rules of the activity and listen to your teacher’s instructions to protect yourself and others.
在体育课中保持安全是每个人的责任。务必穿着合适的服装和鞋具，摘下首饰，并在必要时使用护具（如护腿板）。遵守活动规则并听从老师的指导，以保护自己和他人。
Common minor injuries include sprains (stretched or torn ligaments), strains (overstretched muscles or tendons), and minor cuts or bruises. If an injury occurs, you may be able to apply the RICE method for sprains and strains: Rest the injured area, apply Ice (with a cloth to protect the skin), use Compression (like an elastic bandage), and Elevate the limb to reduce swelling.
常见的轻伤包括扭伤（韧带被拉长或撕裂）、拉伤（肌肉或肌腱过伸）以及轻微的割伤或淤伤。如果发生损伤，可对扭伤和拉伤采用RICE法：让受伤部位休息、冰敷（用布隔开以保护皮肤）、加压包扎（如使用弹性绷带）并抬高患处以减轻肿胀。
Always inform your teacher immediately about any injury, and never return to play before you are fully recovered. Preventing injuries through proper preparation is the best approach.
任何受伤情况都应立即报告给老师，在完全恢复之前切勿重返运动。通过充分准备来预防损伤是最好的办法。
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