Year 7 Cambridge Physical Education: Core Knowledge Points | Year 7 剑桥体育：核心知识点梳理

📚 Year 7 Cambridge Physical Education: Core Knowledge Points | Year 7 剑桥体育：核心知识点梳理

Welcome to your Year 7 Cambridge Physical Education revision guide. This article gathers the key ideas you need to understand and apply in PE lessons. From the basic components of fitness to the major body systems and the rules of popular sports, we will break everything down into clear, manageable sections. Use this to prepare for assessments, practical performances and to build a strong foundation for later years.

欢迎来到 Year 7 剑桥体育复习指南。本文汇集了你在体育课上需要理解和应用的核心知识点。从基本的体适能要素到主要身体系统，再到常见运动项目的规则，我们将把所有内容分解为清晰、容易掌握的章节。你可以用它来准备考试、提升运动表现，并为更高年级的学习打下坚实基础。

1. Introduction to Physical Education | 体育概论

Physical Education (PE) is the study of movement, health and sport. It helps you develop physical skills, understand how your body works during exercise and learn how to live a healthy, active lifestyle. In Year 7, you will explore a wide range of activities, from team games to individual challenges, and you will start to see the links between theory and practice.

体育是对运动、健康和竞技的研究。它帮助你发展身体技能，理解身体在运动中如何运作，并学习如何过上健康、积极的生活。在 Year 7，你将接触从团队比赛到个人挑战的各种活动，并开始看到理论与实践的关联。

2. Health-Related Fitness Components | 健康体适能要素

Health-related fitness refers to the parts of fitness that help you stay healthy and carry out daily tasks without getting too tired. There are five main components:

健康体适能是指帮助你保持健康并能完成日常任务而不过度疲劳的体能要素。主要有以下五项：

English Term	中文名称	Description	描述
Cardiovascular Endurance	心肺耐力	The ability of the heart and lungs to supply oxygen to the muscles during long periods of exercise.	心脏和肺部在长时间运动中向肌肉供氧的能力。
Muscular Strength	肌肉力量	The maximum amount of force a muscle can produce in a single effort.	一块肌肉在一次最大用力时能产生的最大力量。
Muscular Endurance	肌肉耐力	The ability of a muscle to keep working over a period of time without getting tired.	肌肉在一段时间内持续工作而不疲劳的能力。
Flexibility	柔韧性	The range of movement possible at a joint.	关节可能的活动范围。
Body Composition	身体成分	The percentage of fat, muscle, bone and other tissues in the body.	身体中脂肪、肌肉、骨骼和其他组织所占的百分比。

All five components can be improved through regular exercise. In PE, you might test cardiovascular endurance with a beep test or measure flexibility with a sit-and-reach test.

这五项要素都可以通过规律锻炼得到提升。在体育课上，你可能会用蜂鸣测试来测心肺耐力，或用坐位体前屈来测量柔韧性。

3. Skill-Related Fitness Components | 技能体适能要素

Skill-related fitness components are more about your performance in sports and specific activities. They are not directly linked to health but are very important for success in games.

技能体适能要素更多与你在运动和特定活动中的表现相关。它们与健康没有直接联系，但对比赛的胜负至关重要。

Agility – the ability to change direction quickly and control the body. 敏捷性 – 快速改变方向并控制身体的能力。
Balance – the ability to keep the body stable while still or moving. 平衡能力 – 在静止或运动时保持身体稳定的能力。
Coordination – the ability to use two or more body parts together smoothly. 协调性 – 同时顺畅使用两个或更多身体部位的能力。
Power – the combination of strength and speed, e.g. in a jump. 爆发力 – 力量和速度的结合，例如起跳。
Reaction Time – the time taken to respond to a stimulus. 反应时间 – 对刺激做出反应所需的时间。
Speed – the ability to move the body or body parts quickly. 速度 – 快速移动身体或身体部位的能力。

When you practise dribbling in basketball, you are mainly working on coordination and agility. Sprinting helps develop speed and power.

当你在篮球中练习运球时，主要锻炼的是协调性和敏捷性。冲刺跑有助于发展速度和爆发力。

4. Principles of Training (FITT) | 训练原则（FITT）

To improve any fitness component, you need to apply the FITT principle. FITT stands for Frequency, Intensity, Time and Type. This helps you design a safe and effective training plan.

要提高任何体适能要素，你需要运用 FITT 原则。FITT 代表频率、强度、时间和类型。这有助于你设计安全有效的训练计划。

Frequency (how often): how many times per week you exercise. For cardiovascular endurance, 3-5 times per week is often recommended.

频率（多久一次）：你每周锻炼多少次。对心肺耐力而言，通常建议每周 3–5 次。

Intensity (how hard): how much effort you put in. This can be measured using heart rate or perceived exertion.

强度（多费力）：你付出多大努力。可以通过心率或主观疲劳感来衡量。

Time (how long): the duration of each session. For moderate aerobic exercise, aim for at least 20–30 minutes.

时间（多长）：每次锻炼的持续时间。对于中等强度有氧运动，目标是至少 20–30 分钟。

Type (what kind): the activity you choose, such as running, swimming or cycling. It should match your fitness goal.

类型（哪种）：你选择的活动，如跑步、游泳或骑自行车。它应该与你的健身目标相匹配。

Remember that progression is also key. You should gradually increase one or more of the FITT variables to keep improving.

记住循序渐进也是关键。你应该逐渐增加 FITT 的一个或多个变量以持续进步。

5. Muscular System Basics | 肌肉系统基础

Your muscles allow you to move. They contract and pull on bones to create movement at joints. There are three types of muscles in the body: skeletal muscles (voluntary), smooth muscles (involuntary) and cardiac muscle (heart). In PE, we focus mainly on skeletal muscles.

肌肉让你能够运动。它们收缩并牵拉骨骼，在关节处产生动作。身体中有三种肌肉：骨骼肌（随意肌）、平滑肌（不随意肌）和心肌。在体育课中我们主要关注骨骼肌。

Key muscles you should know for Year 7 include: biceps and triceps in the upper arm, quadriceps and hamstrings in the upper leg, and the abdominal muscles (abs).

Year 7 需要认识的关键肌肉包括：上臂的肱二头肌和肱三头肌，大腿的股四头肌和腘绳肌，以及腹肌。

Muscles work in pairs. When one muscle contracts (shortens), the other relaxes (lengthens). This is called antagonistic muscle action. For example, when you bend your elbow, the biceps contracts and the triceps relaxes.

肌肉成对工作。当一块肌肉收缩（变短）时，另一块肌肉舒张（变长）。这叫做拮抗肌作用。例如，当你屈肘时，肱二头肌收缩，肱三头肌舒张。

6. Skeletal System Basics | 骨骼系统基础

The skeleton gives your body shape, protects vital organs, allows movement and produces blood cells. It is made up of bones and joints. In Year 7, you learn the names of major bones.

骨骼赋予身体形状，保护重要器官，允许运动并制造血细胞。它由骨和关节组成。在 Year 7，你要学习主要骨骼的名称。

Cranium (skull) – protects the brain. 颅骨 – 保护大脑。
Clavicle (collarbone) and Scapula (shoulder blade). 锁骨和肩胛骨。
Sternum (breastbone) and Ribs – protect heart and lungs. 胸骨和肋骨 – 保护心脏和肺。
Humerus, Radius, Ulna – arm bones. 肱骨、桡骨、尺骨 – 手臂骨骼。
Pelvis – hip bone. 骨盆。
Femur (thigh bone), Patella (kneecap), Tibia and Fibula – leg bones. 股骨、髌骨、胫骨和腓骨 – 腿部骨骼。

Joints are where two or more bones meet. Freely movable (synovial) joints, like the hinge joint at the knee and the ball-and-socket joint at the shoulder, are essential for sport.

关节是两块或更多骨骼的连接处。可自由活动的滑膜关节，如膝关节的铰链关节和肩关节的球窝关节，对运动至关重要。

7. Cardiovascular and Respiratory Systems During Exercise | 运动中的心血管和呼吸系统

When you start exercising, your body demands more oxygen. The cardiovascular system (heart, blood vessels, blood) works with the respiratory system (lungs, airways) to meet this demand.

开始运动时，身体需要更多氧气。心血管系统（心脏、血管、血液）与呼吸系统（肺、气道）共同满足这一需求。

Your heart rate increases to pump blood faster. Your breathing rate deepens and speeds up to bring more oxygen into the lungs and remove carbon dioxide. These are short-term effects of exercise.

心率加快以更快地泵血。呼吸加深、加快，将更多氧气吸入肺部并排出二氧化碳。这些都是运动的短期效应。

Regular training can lead to long-term adaptations: a stronger heart, lower resting heart rate and improved lung capacity. This is why athletes can exercise for longer without getting out of breath.

规律训练可以带来长期适应：心脏更强壮，静息心率降低，肺活量提高。这就是为什么运动员能更长时间地运动而不气喘。

8. Nutrition for Sport | 运动营养

The food you eat gives you the energy and nutrients needed for exercise and growth. A balanced diet includes carbohydrates, proteins, fats, vitamins, minerals, fibre and water.

你吃的食物提供运动与生长所需的能量和营养素。均衡的饮食包含碳水化合物、蛋白质、脂肪、维生素、矿物质、纤维和水。

Carbohydrates are the main fuel for exercise. Pasta, rice and bread provide slow-release energy. Proteins help repair and build muscles after activity. Fats provide energy for long, low-intensity activities.

碳水化合物是运动的主要燃料。意大利面、米饭和面包提供缓释能量。蛋白质帮助修复和增长运动后的肌肉。脂肪为长时间低强度活动提供能量。

Hydration is vital. You should drink water before, during and after exercise. Even mild dehydration can reduce coordination and concentration.

补水至关重要。你应该在运动前、中、后喝水。即使是轻微脱水也会降低协调性和专注力。

9. Warm-Up and Cool-Down | 热身与整理活动

Every PE lesson or training session should begin with a warm-up and end with a cool-down. These help prevent injury and improve performance.

每节体育课或训练课都应该以热身开始，以整理活动结束。这有助于预防受伤并提高表现。

A warm-up gradually increases heart rate, blood flow and body temperature. It includes gentle jogging, mobility exercises and dynamic stretches. It also prepares your mind for the activity ahead.

热身逐渐提高心率、血流和体温。它包括慢跑、关节活动和动态拉伸。它也能让你的心理为接下来的活动做好准备。

A cool-down helps your body return to its resting state. It usually involves low-intensity activity like walking and static stretching. This reduces muscle stiffness and helps remove waste products like lactic acid.

整理活动帮助身体恢复到休息状态。它通常包括步行等低强度活动和静态拉伸。这可以减少肌肉僵硬，帮助清除乳酸等代谢废物。

10. Basic Rules and Skills in Football | 足球基本规则与技能

Football (soccer) is a team game played with 11 players on each side. The main objective is to score goals by getting the ball into the opponent’s net without using hands or arms.

足球是一项每队 11 人的团队运动。主要目标是在不使用手或手臂的情况下将球送入对方球门得分。

Key rules: Offside means a player is nearer to the opponent’s goal line than both the ball and the second-last opponent when the ball is passed to them. Fouls result in free kicks or penalty kicks. A throw-in is taken when the ball goes out over the touchline.

关键规则：越位意味着当传球时，接球队员比球和倒数第二名对方队员更靠近对方球门线。犯规会导致任意球或点球。当球越过边线时需掷界外球。

Core skills for Year 7 include dribbling (keeping the ball close while moving), passing (using the inside of the foot for accuracy) and shooting (striking with the laces for power). Controlling the ball with different parts of the body is also practised.

Year 7 的核心技能包括运球（移动时保持球靠近身体）、传球（用脚内侧保证准确性）和射门（用鞋带部位发力击球）。用身体不同部位控球也需要练习。

11. Basic Rules and Skills in Basketball | 篮球基本规则与技能

Basketball is played by two teams of five players. The aim is to score points by shooting the ball through the opponent’s hoop. A field goal from inside the three-point line is worth 2 points; outside the line is worth 3 points.

篮球由两队各五名球员进行。目标是将球投进对方篮筐得分。在三分线内的投篮得 2 分；线外投篮得 3 分。

Important rules: Dribbling means bouncing the ball continuously while moving; double dribble (stopping and starting again) is a violation. Travelling is moving without dribbling. Fouls give the other team free throws or possession.

重要规则：运球意味着在移动中连续拍球；两次运球（停止后再开始）是违例。走步是没有运球而移动。犯规会给对方罚球或球权。

Year 7 students focus on dribbling with both hands, chest passing and bounce passing, as well as lay-up shooting. Defence involves staying between your opponent and the basket.

Year 7 学生重点练习双手运球、胸前传球和击地传球，以及上篮投篮。防守涉及保持在对手和篮筐之间。

12. Safety in Physical Activities | 体育活动中的安全

Staying safe is everyone’s responsibility during PE. Before any activity, listen carefully to your teacher’s instructions and check the environment for hazards. Always wear suitable clothing and footwear.

在体育课中，保持安全是每个人的责任。任何活动前，都要仔细听老师的指导，并检查环境是否有危险。始终穿着合适的衣服和鞋子。

Use equipment correctly and only as shown. Warm up properly, keep out of the way of others and never lift heavy loads without guidance. If you feel pain or dizziness, stop immediately and inform the teacher.

正确使用器材，并且只按示范使用。充分热身，避开他人的活动范围，切勿在没有指导的情况下举起重物。如果感到疼痛或头晕，立即停止并告诉老师。

Hydration and sun protection are also parts of safety when exercising outdoors. A safe approach allows you to enjoy sport and improve without unnecessary risk.

在户外运动时，补水和防晒也是安全的一部分。安全的态度能让你享受运动并取得进步，避免不必要的风险。

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Year 7 Cambridge Physical Education: Core Knowledge Points | Year 7 剑桥体育：核心知识点梳理