📚 Year 7 AQA PE: Summer Preparation and Transition Course | Year 7 AQA 体育：暑期预习与衔接课程
Moving from primary school to Year 7 brings new challenges, and AQA Physical Education is one of the most exciting. This summer preparation course will guide you through the key topics, practical skills, and theoretical knowledge you will encounter. Whether you love team games or individual pursuits, understanding how your body works and how to train effectively will give you a head start.
从小学升入七年级会带来许多新的挑战，而AQA体育课正是其中最令人兴奋的科目之一。这份暑期预习与衔接课程将带你了解即将学习的关键主题、实践技能与理论知识。无论你热爱团队运动还是个人项目，理解身体的运作方式以及如何有效训练，都将让你领先一步。
1. What is AQA PE in Year 7? | 七年级AQA体育是什么？
AQA Physical Education at Key Stage 3 provides a broad base for future GCSE study. In Year 7, you will build fundamental movement skills, learn rules, and develop teamwork through activities such as football, netball, gymnastics, athletics, and dance.
AQA在关键阶段3的体育课程为未来的GCSE学习打下广泛的基础。在七年级，你将通过足球、无挡板篮球、体操、田径和舞蹈等活动，建立基本动作技能、学习规则并培养团队合作精神。
The course is designed to improve your physical competence, confidence, and understanding of a healthy, active lifestyle. You will be assessed not only on your practical performance but also on your ability to analyse performance and explain how the body works.
该课程旨在提高你的身体能力、自信心以及对健康、积极生活方式的理解。评估不仅会考查你的实际运动表现，还会考查你分析表现以及解释身体如何运作的能力。
Your teacher will use the AQA assessment objectives to track your progress in three areas: skills, knowledge, and evaluation.
你的老师会使用AQA的评估目标，在技能、知识与评价这三个方面跟踪你的进步。
2. The Two Sides of PE: Practical and Theory | 体育课的两面：理论与实践
PE is much more than playing games. It involves a significant theoretical component that explains how your body moves, how to improve fitness, and how to stay safe. The theory sessions will help you understand why you do certain exercises and how they improve your performance.
体育课远不止是做游戏。它还包含重要的理论部分，解释你的身体如何运动、如何提升体能以及如何保证安全。理论课将帮助你理解为什么要做某些练习以及这些练习如何提高你的表现。
In practical lessons, you will try out a wide variety of sports. In theory lessons, you will explore topics like anatomy, nutrition, and the principles of training. Both sides are equally important and connect to each other.
在实践课上，你将会接触多种多样的运动项目。而在理论课上，你将探索解剖学、营养学和训练原则等主题。这两个方面同等重要，而且相互关联。
Expect to complete written assignments and quizzes that test your understanding of rules, tactics, healthy eating, and how to plan a safe warm-up.
你将会完成书面作业和小测验，检测你对规则、战术、健康饮食以及如何规划安全热身活动的理解。
3. Health-Related Fitness Components | 健康相关体能要素
Health-related fitness describes how well your body systems work together. There are five key components every Year 7 student should know. These components are directly linked to your overall health and well-being.
健康相关体适能描述了身体各系统协同工作的能力。每个七年级学生都应该了解以下五个关键要素。这些要素与你的整体健康和幸福感直接相关。
| Component | 中文要素 | Definition / 定义 |
|---|---|---|
| Cardiovascular Endurance | 心血管耐力 | The ability of the heart and lungs to supply oxygen to muscles during sustained activity. 在持续运动中，心肺向肌肉供氧的能力。 |
| Muscular Strength | 肌肉力量 | The maximum force a muscle can produce in one contraction. 一块肌肉在一次收缩中能产生的最大力量。 |
| Muscular Endurance | 肌肉耐力 | The ability of a muscle to repeat movements without getting tired. 一块肌肉重复动作而不感到疲劳的能力。 |
| Flexibility | 柔韧性 | The range of motion around a joint. 关节周围的活动范围。 |
| Body Composition | 身体成分 | The ratio of fat, muscle, bone, and other tissues in the body. 体内脂肪、肌肉、骨骼及其他组织的比例。 |
Improving these components through regular exercise reduces the risk of lifestyle diseases and helps you feel more energetic every day.
通过规律锻炼改善这些要素，可以降低患生活方式相关疾病的风险，并让你每天都感到更有活力。
4. Skill-Related Fitness Components | 技能相关体能要素
While health-related fitness keeps you well, skill-related fitness makes you better at sports. These six components help you perform specific skills effectively. They are especially important for athletes who want to excel in a particular sport.
如果说健康相关体适能让你保持健康，那么技能相关体适能则让你在运动中表现得更好。以下六个要素有助于你有效地完成特定技能，对于那些希望在某一运动项目中脱颖而出的运动员来说尤其重要。
| Component | 中文要素 | Definition / 定义 |
|---|---|---|
| Agility | 灵敏性 | The ability to change direction quickly and under control. 快速且受控地改变方向的能力。 |
| Balance | 平衡性 | Keeping the body stable while still or moving. 在静止或移动时保持身体稳定的能力。 |
| Coordination | 协调性 | The ability to use two or more body parts together smoothly. 让两个或更多身体部位流畅地协同工作的能力。 |
| Power | 爆发力 | Combining strength with speed to perform an explosive movement. 结合力量与速度完成爆发性动作的能力。 |
| Reaction Time | 反应时 | How quickly you respond to a stimulus. 你对刺激做出反应的速度。 |
| Speed | 速度 | The ability to move your body or a body part quickly. 快速移动身体或身体部位的能力。 |
In Year 7, you will test and develop these components through drills and small-sided games, learning which ones matter most for each sport.
在七年级，你将在练习和小场地比赛中测试和发展这些要素，并了解对于每项运动而言哪些要素最为关键。
5. Principles of Exercise: The FITT Principle | 运动原则：FITT原则
To improve fitness, you need to push your body enough, but not too much. The FITT principle helps you plan safe and effective training sessions. Every workout you design should consider these four elements.
要想提高体适能，你需要给身体施加足够的负荷，但又不能过量。FITT原则可以帮助你规划出安全有效的训练课。你设计的每一次锻炼都应考虑这四个要素。
FITT: Frequency, Intensity, Time, Type
FITT：频度、强度、时间、类型
Frequency is how often you train each week. For young people, aiming for at least 3 to 5 sessions per week is a sensible start. Intensity refers to how hard you work; you can measure it using your heart rate or the ‘talk test’. Time is the duration of each session, often starting from 20 to 30 minutes for cardiovascular activities. Type is the kind of exercise you choose, such as running for endurance or bodyweight exercises for strength.
频度（Frequency）是指你每周训练多少次。对青少年来说，从每周3至5次开始是一个明智的起点。强度（Intensity）指的是你练得有多努力；你可以通过心率或“说话测试”来衡量。时间（Time）是每次训练的持续时长，心血管活动通常从20至30分钟开始。类型（Type）是你选择的运动方式，比如通过跑步锻炼耐力，或者通过自重练习锻炼力量。
Applying FITT to your summer preparation will help you get fitter without risking injury or burnout.
将FITT原则应用到你的暑期准备中，能帮助你在避免受伤或过度疲劳的同时变得更健康。
6. Introduction to Training Methods | 训练方法简介
Different training methods develop different fitness components. As you move into Year 7, you will be introduced to several foundational methods that are safe for your age group and can be done in a park or at home.
不同的训练方法发展不同的体适能要素。进入七年级后，你将接触到几种适合你年龄段的基础训练方法，它们可以在公园或家里进行。
- Continuous Training: Steady exercise without rest, like jogging, which builds cardiovascular endurance. 持续训练：无间歇的稳定运动，如慢跑，用于增强心血管耐力。
- Circuit Training: A series of exercises done one after another, targeting different muscle groups. This improves both strength and endurance. 循环训练：依次进行一系列针对不同肌群的练习，可同时提高力量和耐力。
- Interval Training: Periods of hard work mixed with rest. For example, sprint for 30 seconds, then walk for 30 seconds. 间歇训练：高强度练习与休息交替进行。例如，冲刺30秒，然后走30秒。
- Flexibility Training: Stretching exercises that increase the range of motion at joints. 柔韧训练：能增加关节活动范围的拉伸练习。
You do not need fancy equipment to start – your body weight, a skipping rope, and a bit of space are enough to build a strong foundation.
你不需要昂贵的器材就可以开始——你的体重、一根跳绳和一小块场地就足以打下坚实的基础。
7. Basic Sports Anatomy: Muscles and Bones | 基础运动解剖学：肌肉与骨骼
Knowing the names of major muscles and bones helps you describe movements accurately and understand how to prevent injuries. In Year 7 PE, you will learn to identify a few key structures.
了解主要肌肉和骨骼的名称有助于你准确描述动作，并懂得如何预防受伤。在七年级体育课中，你将学会辨认一些关键的结构。
Key bones to remember: cranium (skull), clavicle (collarbone), humerus (upper arm), radius and ulna (lower arm), femur (thigh bone), tibia and fibula (shin bones). Key muscles include: biceps and triceps (upper arm), quadriceps and hamstrings (thigh), gastrocnemius (calf), and abdominals.
需要记住的关键骨骼有：颅骨、锁骨、肱骨、桡骨和尺骨、股骨、胫骨和腓骨。关键肌肉包括：肱二头肌和肱三头肌（上臂）、股四头肌和腘绳肌（大腿）、腓肠肌（小腿）以及腹肌。
A simple way to learn them is to palpate the bones and muscles on your own body when you move. For example, straightening your arm contracts your triceps, while bending it uses your biceps.
一个简单的学习方法是在你活动时触摸自己身体上的骨骼和肌肉。例如，伸直手臂时你的肱三头肌收缩，而弯曲手臂则使用肱二头肌。
Understanding agonist and antagonist muscle pairs will also be introduced. For a bicep curl, the biceps is the agonist and the triceps is the antagonist.
你还会接触到主动肌和拮抗肌的概念。在做肱二头肌弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。
8. Nutrition and Hydration for Young Athletes | 青少年运动员的营养与水合作用
Food is fuel. For an active Year 7 student, a balanced diet provides the energy needed to perform well in lessons and recover afterwards. You will study the main nutrients and their roles.
食物就是燃料。对于一个好动的七年级学生来说，均衡的饮食能够提供在课堂上表现出色以及课后恢复所需要的能量。你将学习主要的营养素及其作用。
| Nutrient | 营养素 | Role in Sport / 在运动中的作用 |
|---|---|---|
| Carbohydrates | 碳水化合物 | Main energy source for high-intensity activity. 高强度活动的主要能量来源。 |
| Proteins | 蛋白质 | Repair and growth of muscle tissue. 肌肉组织的修复与生长。 |
| Fats | 脂肪 | Source of energy for low-intensity, long-duration exercise. 低强度长时间运动的能量来源。 |
| Vitamins & Minerals | 维生素和矿物质 | Support immune function, bone health, and energy release. 支持免疫功能、骨骼健康和能量释放。 |
| Water | 水 | Regulates body temperature and prevents dehydration. 调节体温，防止脱水。 |
Hydration is especially important. Even a small loss of body water can impair your concentration and physical performance. Aim to sip water throughout the day, not just when you feel thirsty. A simple check: your urine should be a pale straw colour.
补水尤为重要。即使是少量的体内水分流失也会影响你的注意力和身体表现。你应该做到全天少量多次地喝水，而不仅仅是在感到口渴时才喝。一个简单的自检方法：你的尿液颜色应为淡稻草色。
9. Safety and Risk Assessment in Sport | 运动中的安全与风险评估
Before any physical activity, you must consider safety. A risk assessment means spotting potential dangers and doing something about them. In Year 7, you will be expected to identify hazards in a sports setting and suggest simple solutions.
在进行任何体育活动之前，你都必须考虑安全问题。风险评估意味着发现潜在的危险并采取措施加以应对。在七年级，你需要能够识别运动环境中的危险源并提出简单的解决方案。
Examples include: checking the playing surface for holes or slippery patches, making sure there is enough space around you, wearing appropriate clothing and footwear, removing jewellery, and tying back long hair. A proper warm-up is itself a safety tool that reduces the risk of muscle strains.
例如：检查运动场地是否有坑洼或湿滑处，确保周围有足够的空间，穿着合适的衣服与鞋子，摘下首饰，并将长发扎起来。而充分的热身本身也是一项安全措施，可以降低肌肉拉伤的风险。
You will also learn how to lift and carry small equipment safely, and how to follow the rules of each game, because rules exist partly to protect players.
你还将学习如何安全地举起和搬运小型器材，以及如何遵守每项运动的规则，因为规则的存在本身也有一部分原因是为了保护参与者的安全。
10. Developing Fundamental Movement Skills | 发展基本动作技能
Fundamental movement skills are the building blocks for all sports. They are often grouped into three categories: locomotor (moving the body), object control (sending, receiving, or travelling with an object), and stability (balance). Year 7 PE lessons focus heavily on refining these basics.
基本动作技能是所有运动的基石。它们通常分为三类：移动技能（身体位移）、物体控制技能（运用器材的传出、接住或位移）和稳定性技能（平衡）。七年级体育课将重点打磨这些基本功。
- Locomotor skills: running, jumping, hopping, skipping, leaping. 移动技能：跑、跳、单脚跳、蹦跳、跨越。
- Object control skills: throwing, catching, kicking, striking with a bat or racket. 物体控制技能：投掷、接球、踢球、用球棒或球拍击球。
- Stability skills: balancing, turning, twisting, bending. 稳定性技能：平衡、转身、扭转、弯曲。
You can practise these on your own over the summer. For instance, throw a tennis ball against a wall and catch it. Try hopping on one leg for 20 seconds. The more you repeat these movements, the more natural they become.
你可以在暑假独自练习这些技能。例如，对着墙壁投掷网球并接住它；尝试单腿站立跳跃20秒。这些动作重复得越多，就会变得越自然。
11. The Importance of Warm-Up and Cool-Down | 热身与放松的重要性
Every PE lesson and training session should begin with a warm-up and end with a cool-down. This routine prepares your body for exercise and helps it recover efficiently afterwards. It is not optional – it is a key habit for lifelong participation in sport.
每一节体育课和每一次训练课都应以热身开始，并以放松结束。这一流程能让你的身体为运动做好准备，并在运动后高效恢复。它不是可有可无的步骤，而是终身参与体育运动的关键习惯。
A proper warm-up has three stages: a pulse raiser (light jogging or skipping to increase heart rate), mobility and dynamic stretching (arm circles, leg swings), and skill-based drills or a short game-related activity. This increases blood flow to muscles, improves the range of motion, and sharpens your mental focus.
一个正确的热身有三个阶段：提高脉搏阶段（轻度慢跑或蹦跳以加快心率）、活动度与动态拉伸（手臂绕圈、摆腿），以及基于技能的小练习或简短的游戏相关活动。这能增加流向肌肉的血流量、改善活动范围并提升你的注意力集中度。
A cool-down involves gentle exercise that gradually lowers your heart rate, followed by static stretching. Holding stretches for 15 to 30 seconds helps reduce muscle soreness and improves flexibility over time.
放松包括轻缓的运动以逐渐降低心率，随后进行静态拉伸。保持拉伸姿势15到30秒有助于减轻肌肉酸痛，并逐渐改善柔韧性。
12. Setting Goals and Planning Your Summer Training | 设定目标与规划夏季训练
Setting goals gives you direction and motivation. In AQA PE, you will often use SMART targets: Specific, Measurable, Achievable, Relevant, and Time-bound. Applying this now can turn your summer into a productive preparation period.
设定目标能带给你方向和动力。在AQA体育课中，你经常会使用SMART目标：具体的（Specific）、可衡量的（Measurable）、可实现的（Achievable）、相关的（Relevant）和有时限的（Time-bound）。现在就开始应用这种方法，能将你的暑假变成一段富有成效的准备期。
For example, rather than saying ‘I want to get fitter’, set a target like: ‘I will be able to jog continuously for 15 minutes without stopping by the end of August by running three times a week.’ This target meets all the SMART criteria.
例如，与其说“我想要身体更健康”，不如设定这样的目标：“通过每周跑步三次，我将在八月底之前能够不间断地慢跑15分钟。”这个目标就符合SMART的所有标准。
Below is a simple weekly plan that incorporates the FITT principle and the training methods you have learned. You can adjust the activities to suit your interests.
下面是一个简单的周计划，它融合了FITT原则和你所学到的训练方法。你可以根据自己的兴趣调整活动内容。
| Day | 日期 | Activity / 活动 | FITT Focus / FITT重点 |
|---|---|---|---|
| Monday | 周一 | Continuous jogging (15 min) + stretching | Cardiovascular endurance, flexibility |
| Tuesday | 周二 | 更多咨询请联系16621398022（同微信）
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