📚 Year 7 CCEA Physical Education: Core Knowledge Review | Year 7 CCEA 体育：核心知识点梳理
Physical Education (PE) in Year 7 is all about building a strong foundation for a healthy and active lifestyle. Students explore fundamental movement skills, learn about fitness components, and understand how their bodies respond to exercise. This article summarises the core knowledge points for the CCEA Year 7 PE curriculum, helping you to revise key concepts in both English and Chinese.
七年级的体育教育旨在为健康积极的生活方式打下坚实基础。学生将探索基本动作技能，了解体适能要素，并认识自己的身体如何对运动作出反应。本文梳理了 CCEA 七年级体育课程的核心知识点，帮助你用中英双语复习关键概念。
1. Introduction to Year 7 Physical Education | 七年级体育导论
In Year 7, PE lessons introduce you to a wide range of activities that develop your body, mind and social skills. The focus is on participation, effort and personal improvement rather than just winning. You will learn how to move effectively, cooperate with others and adopt safe practices during exercise.
在七年级的体育课上，你将接触到各种各样的活动，这些活动有助于发展你的身体、心理和社交技能。课程的重点是参与、努力和个人进步，而不仅仅是赢得比赛。你将学会如何有效地移动、与他人合作，并在运动中采取安全措施。
2. Components of Fitness | 体适能的构成要素
Fitness is not just about being able to run fast; it is made up of several health-related and skill-related components. Understanding these helps you train more effectively and identify your strengths and areas for improvement.
体适能不仅仅是能跑得快；它由多个与健康相关和与技能相关的要素组成。理解这些要素有助于你更有效地训练，并认清自己的优势与需要提升的方面。
Cardiovascular Endurance (心肺耐力): This is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles during sustained activity. Good cardiovascular endurance helps you take part in long-distance running, swimming or cycling without getting tired too quickly.
心肺耐力是指心脏、肺部和血管在持续运动中向工作肌肉输送氧气的能力。良好的心肺耐力能让你参加长跑、游泳或骑行时不至于很快感到疲劳。
Muscular Strength (肌肉力量): The maximum force a muscle can produce in a single effort, for example when lifting a heavy weight or pushing against resistance. It helps you in activities such as gymnastics or rugby tackles.
肌肉力量是指肌肉单次收缩时所产生的最大力量，例如举起重物或对抗阻力时。它在体操或橄榄球擒抱等活动中很有帮助。
Muscular Endurance (肌肉耐力): The ability of a muscle to keep working over a period of time without getting tired. It is important for exercises like repeated sit-ups, holding a plank or rowing.
肌肉耐力是指肌肉在一段时间内持续工作而不会疲劳的能力。在重复做仰卧起坐、保持平板支撑或划船等练习时，肌肉耐力至关重要。
Flexibility (柔韧性): The range of movement possible at a joint. Good flexibility helps you perform stretching exercises, dance movements and reach further in games. It also reduces the risk of injury.
柔韧性是指关节能够活动的最大范围。良好的柔韧性有助于完成拉伸练习和舞蹈动作，还能在比赛中扩大触及范围，并降低受伤风险。
Body Composition (身体成分): The proportion of fat, muscle, bone and other tissues in your body. A healthy body composition usually means having a lower percentage of body fat and a well-developed muscle mass, which supports overall fitness.
身体成分是指体内脂肪、肌肉、骨骼及其他组织的比例。健康的身体成分通常意味着体脂百分比较低、肌肉含量适中，这有助于保持整体体适能水平。
Speed (速度): The ability to move your body or part of your body quickly. Sprinting, fast footwork in football and rapid arm movements in swimming all rely on speed.
速度是指身体或身体某部分快速移动的能力。短跑、足球运动中的快速脚步以及游泳中的快速划臂都依赖于速度。
Agility (敏捷性): The ability to change direction quickly and control your body while moving. Agility is essential in sports like basketball, netball and tennis, where you need to dodge opponents or reach the ball.
敏捷性是指在移动中快速改变方向并控制身体的能力。敏捷性在篮球、英式篮球和网球等需要躲闪对手或接球的运动中至关重要。
Balance (平衡性): The ability to keep your body steady, whether you are still or moving. Good balance helps in gymnastics, dance and when landing from a jump.
平衡性是指在静止或移动时保持身体稳定的能力。良好的平衡性对体操、舞蹈以及跳跃落地都有帮助。
Coordination (协调性): The smooth and efficient use of different body parts at the same time. Hand-eye coordination helps you catch a ball; foot-eye coordination helps you dribble in football.
协调性是指同时连贯、有效地运用身体不同部位的能力。手眼协调有助于接球；脚眼协调有助于在足球中带球。
Power (爆发力): The combination of strength and speed, producing explosive movements. Jumping high in volleyball, throwing a ball far or hitting a powerful shot in badminton all require power.
爆发力是力量与速度的结合，能够产生爆发性的动作。排球中的高高跳起、将球投掷远处或羽毛球中的大力扣杀都需要爆发力。
Reaction Time (反应时间): The time it takes to respond to a stimulus. In sports, a quick reaction time helps a goalkeeper save a shot or a sprinter start at the sound of the whistle.
反应时间是指对刺激作出反应所需的时间。在体育运动中，快速的反应时间能帮助守门员扑救射门或短跑运动员在哨声响起时起跑。
3. Health and Wellbeing | 健康与幸福
Participating in PE and regular exercise improves not only your physical health but also your mental and social wellbeing. When you exercise, your brain releases chemicals called endorphins that make you feel happier and more relaxed. Being active also helps you sleep better and reduces feelings of stress and anxiety.
参加体育课和定期锻炼不仅能改善身体健康，还能提升心理与社交幸福。运动时，大脑会释放一种叫做内啡肽的化学物质，让你感到更快乐、更放松。积极运动还有助于改善睡眠，减轻压力和焦虑感。
Social health is developed through teamwork, sharing, and communicating with classmates. You learn to respect others, follow rules, and celebrate both your own and others’ achievements.
社交健康则通过团队合作、分享以及与同学的交流得以发展。你学会尊重他人、遵守规则，并为自己和他人的成就而喝彩。
4. Fundamental Movement Skills (FMS) | 基本动作技能
Fundamental Movement Skills are the building blocks of all physical activities. They include locomotor skills such as running, jumping, hopping, and skipping; object-control skills such as throwing, catching, kicking, and striking; and stability skills such as balancing, twisting, and bending. Mastering FMS gives you the confidence to take part in a wide variety of sports and games.
基本动作技能是所有体育活动的基石。它们包括位移技能（如跑、跳、单脚跳、蹦跳）、操控物体技能（如投、接、踢、击打）以及稳定性技能（如平衡、扭转、弯腰）。掌握基本动作技能可以让你自信地参与各种各样的运动和游戏。
5. Warm-up and Cool-down | 热身与整理活动
A proper warm-up prepares your body for exercise and reduces the risk of injury. It should have three phases: a pulse raiser (e.g. light jogging or skipping) to increase heart rate and blood flow, dynamic stretches that move your joints through their range of motion, and skill-related activities that mimic the movements of the main sport.
正确的热身能让身体为运动做好准备并降低受伤风险。热身应包括三个阶段：提升心率的脉搏提升活动（如慢跑或蹦跳），帮助关节活动开来的动态拉伸，以及模仿主项运动动作的技能相关活动。
A cool-down helps your body return to its resting state gradually. It should include a low-intensity activity like slow walking followed by static stretching, where you hold a stretch for 10–30 seconds. Cooling down reduces muscle stiffness and soreness and helps clear waste products from your muscles.
整理活动有助于身体逐渐恢复至安静状态。它应当包括低强度活动（如慢走），随后进行静态拉伸，每个拉伸动作保持10–30秒。整理活动可以减轻肌肉僵硬和酸痛，并帮助清除肌肉中的代谢废物。
6. Safety in Physical Education | 体育课安全
Staying safe in PE is everyone’s responsibility. Always wear suitable clothing and footwear – remove jewellery and tie back long hair. Listen carefully to your teacher’s instructions before using any equipment. Never fool around in the changing room or during the lesson, and always tell your teacher if you feel unwell or get injured.
在体育课中保持安全是每个人的责任。始终穿着合适的服装和运动鞋——摘除首饰并扎起长发。在使用任何器材前仔细听从老师的指导。切勿在更衣室或课堂上嬉戏打闹；如果感到不适或受伤，务必立即告知老师。
A good warm-up is also part of safety, as cold muscles are more likely to get pulled or strained. When using equipment such as benches, balls, or rackets, make sure the surrounding area is clear and you know how to handle the items correctly.
充分热身也是安全的一部分，因为处于冷状态的肌肉更容易拉伤或扭伤。使用长凳、球或球拍等器材时，要确保周围区域没有障碍物，并懂得如何正确使用这些物品。
7. Nutrition and Hydration | 营养与补水
Your body needs the right fuel to perform well in PE. A balanced diet includes carbohydrates (the main energy source), proteins (for muscle repair and growth), and fats (for slow-release energy). Vitamins and minerals support body functions, and fibre helps digestion.
身体需要合适的燃料才能在体育课中表现出色。均衡饮食包括碳水化合物（主要能量来源）、蛋白质（用于肌肉修复与生长）和脂肪（供缓慢释放的能量）。维生素和矿物质支持身体功能，而纤维素有助于消化。
Hydration is equally important. Water regulates your body temperature and helps transport nutrients. When you sweat, you lose water and salts. Even mild dehydration can make you feel tired, dizzy, and unable to concentrate. Drink water before, during, and after exercise to stay hydrated.
补水同样重要。水能调节体温并帮助运输营养物质。流汗时，你会流失水分和盐分。即使是轻微脱水也会让你感到疲惫、头晕，并且无法集中注意力。运动前、运动中、运动后都要喝水，以保持水分充足。
8. Teamwork and Communication | 团队合作与沟通
Many activities in PE involve working with others. Good teamwork means cooperating with teammates, sharing ideas, and working towards a common goal. Communication is key – you can use verbal calls, hand signals, or even just eye contact to let your teammate know what you plan to do.
体育课中的许多活动都需要与他人合作。良好的团队合作意味着与队友协作、分享想法，并为共同目标而努力。沟通是关键——你可以通过口头呼喊、手势，甚至眼神交流，让队友知道你的打算。
Respecting your teammates, opponents, and officials is an important part of fair play. Encouraging others, accepting decisions gracefully, and acknowledging good performances create a positive sporting environment for everyone.
尊重队友、对手和裁判是公平竞争的重要部分。鼓励他人、坦然接受判罚并认可出色表现，能为每个人创造积极的运动氛围。
9. Benefits of Regular Exercise | 规律锻炼的益处
Exercising regularly offers countless benefits. In the short term, your heart beats faster, your breathing deepens, and you feel more alert and energetic. Over time, regular physical activity strengthens your heart muscle, increases bone density, helps maintain a healthy weight, and lowers the risk of illnesses like type 2 diabetes and heart disease.
规律锻炼带来的益处数不胜数。短期内，你的心跳会加速，呼吸加深，并且感觉更加机敏、充满活力。长期来看，经常进行体育活动能增强心肌，提高骨密度，帮助维持健康体重，并降低患上2型糖尿病和心脏病等疾病的风险。
Exercise also improves concentration and memory, which can help you perform better in other school subjects. It builds self-esteem as you achieve personal goals and learn new skills.
运动还能提升注意力和记忆力，有助于你在其他学校科目中表现得更好。它还能在你实现个人目标和学习新技能的过程中建立自尊心。
10. Sports and Activities in PE | 体育课中的运动与活动
In Year 7 PE, you will experience a variety of activity categories, each developing different skills. Invasion games like football, basketball, and hockey involve attacking and defending a scoring target. Net and wall games such as badminton, volleyball, and table tennis require you to send the ball over a barrier and into the opponent’s area.
在七年级的体育课中，你将体验不同类型的活动，每种活动发展不同的技能。入侵游戏（如足球、篮球和曲棍球）涉及进攻和防守得分目标。网类与墙类游戏（如羽毛球、排球和乒乓球）要求你将球打过障碍并送到对方场区。
Striking and fielding games like cricket and rounders involve hitting a ball and then running between bases, while your opponents try to field the ball. Athletics includes running, jumping and throwing events, and gymnastics helps develop body control, flexibility, and creativity on the floor and apparatus.
击打与守备游戏（如板球和圆场棒球）需要击球后在垒位之间跑动，对手则尽力接球守备。田径包括跑、跳和投掷项目；体操则有助于在地面和器械上发展身体控制力、柔韧性和创造力。
11. Goal Setting and Personal Improvement | 目标设定与个人进步
Setting goals helps you stay motivated and see your progress in PE. One effective method is using SMART goals: Specific, Measurable, Achievable, Relevant, and Time-bound. For example, instead of saying ‘I want to get fitter’, you could say ‘I want to be able to run 1 km without stopping in four weeks’.
设定目标有助于保持动力，并看到自己在体育课中的进步。一种有效的方法是使用 SMART 目标：具体（Specific）、可衡量（Measurable）、可达成（Achievable）、相关（Relevant）和有时间限制（Time-bound）。例如，与其说“我想变得更强健”，不如说“我想在四周内能够不停歇地跑完1公里”。
Reflecting on your performance after each lesson lets you identify what went well and what you can improve. Keeping a simple PE diary or recording your fitness test results can show you just how much you are improving over time.
每节课后对自己的表现进行反思，能让你认清哪些地方做得好，哪些地方还能改进。写一份简单的体育日记或记录体能测试结果，可以让你看到自己正在一步步地进步。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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