📚 Year 7 CIE Physical Education: Core Knowledge Review | Year 7 CIE 体育核心知识点梳理
In Year 7 CIE Physical Education, students build a strong foundation by exploring the links between physical activity, health, and skill development. This article summarises the core knowledge areas that every Year 7 student should master, including body systems, fitness components, training principles, safety, and sportsmanship.
在 Year 7 CIE 体育课程中，学生将通过探索身体活动、健康与技能发展之间的联系，奠定坚实的基础。本文梳理了每一位七年级学生需要掌握的核心知识领域，涵盖身体系统、体能要素、训练原则、安全保护以及体育精神等内容。
1. Health, Fitness & Well-being | 健康、体能与幸福感
Health is a state of complete physical, mental and social well-being, not just the absence of disease. Fitness refers to the ability to meet the demands of the environment.
健康是一种身体、心理和社会完全良好的状态，而不仅仅是没有疾病。体能则是指满足环境需求的能力。
Well-being includes how we feel about ourselves and our lives, and is influenced by regular physical activity.
幸福感包括我们对自己和生活的感受，并受定期体育锻炼的影响。
In Year 7, we learn that physical activity can improve mood, reduce stress and help us sleep better.
在七年级，我们了解到体育活动可以改善情绪、减轻压力并帮助改善睡眠。
2. Skeletal System Basics | 骨骼系统基础
The skeleton provides shape, support, protection for vital organs, and allows movement by providing attachment points for muscles.
骨骼提供形状、支撑、对重要器官的保护，并通过为肌肉提供附着点来实现运动。
Key functions include: protection (skull protects the brain, ribs protect heart and lungs), movement (joints and bones act as levers), support (spine holds the body upright), and blood cell production (in bone marrow).
其主要功能包括：保护（颅骨保护大脑，肋骨保护心脏和肺）、运动（关节和骨骼充当杠杆）、支撑（脊柱使身体保持直立）以及血细胞生成（在骨髓中进行）。
Example of major bones: cranium, clavicle, scapula, humerus, radius, ulna, vertebrae, pelvis, femur, tibia, fibula.
主要骨骼示例：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、脊柱、骨盆、股骨、胫骨、腓骨。
3. Muscular System & Movement | 肌肉系统与运动
Muscles are responsible for producing movement by contracting and pulling on bones. They work in pairs called antagonistic pairs (e.g., biceps and triceps).
肌肉通过收缩并牵拉骨骼来产生运动。它们成对工作，称为拮抗肌对（如肱二头肌和肱三头肌）。
The main voluntary muscles include: deltoids, pectorals, biceps, triceps, abdominals, quadriceps, hamstrings, gluteals, and gastrocnemius.
主要的随意肌包括：三角肌、胸肌、肱二头肌、肱三头肌、腹肌、股四头肌、腘绳肌、臀肌和腓肠肌。
When the biceps contract to flex the elbow, the triceps relax; the opposite occurs during extension. This coordination enables smooth movement.
当肱二头肌收缩使肘部弯曲时，肱三头肌放松；伸展时则相反。这种协调实现流畅的运动。
4. Cardiovascular & Respiratory Systems | 心血管与呼吸系统
The heart pumps blood around the body through blood vessels, delivering oxygen and nutrients while removing waste products. This is the cardiovascular system.
心脏通过血管将血液泵送到全身，输送氧气和营养物质，同时带走废物。这就是心血管系统。
During exercise, heart rate increases to supply working muscles with more oxygen. The resting heart rate is typically between 60 and 80 beats per minute for adolescents.
运动时，心率会加快，以便向工作的肌肉提供更多氧气。青少年安静时的心率通常在60到80次/分钟之间。
The respiratory system brings oxygen into the lungs and removes carbon dioxide. Breathing rate and depth increase during activity to meet oxygen demand.
呼吸系统将氧气带入肺部并排出二氧化碳。活动时呼吸频率和深度会增加，以满足氧气需求。
5. Components of Fitness | 体能的组成要素
Fitness is divided into health-related and skill-related components. Health-related components include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.
体能分为健康相关和技能相关的组成要素。健康相关要素包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。
Skill-related components: agility, balance, coordination, power, reaction time, and speed. These are important for specific sports.
技能相关要素：敏捷性、平衡性、协调性、爆发力、反应时间和速度。这些对特定运动很重要。
For example, a gymnast needs excellent flexibility, balance and coordination, while a sprinter relies on speed, power and reaction time.
例如，体操运动员需要出色的柔韧性、平衡性和协调性，而短跑运动员则依赖速度、爆发力和反应时间。
6. Principles of Training | 训练原则
To improve fitness, we apply the principles of training: specificity, progression, overload, reversibility, and tedium (SPORT).
为了提高体能，我们运用训练原则：专项性、渐进性、超负荷、可逆性和趣味性（常缩写为 SPORT）。
Specificity means training must be relevant to the sport or goal. Progression means gradually increasing the intensity or duration.
专项性指训练必须与运动项目或目标相关。渐进性意味着逐步增加强度或持续时间。
Overload involves working harder than normal to stress the body and cause adaptation. The FITT principle (Frequency, Intensity, Time, Type) helps apply overload safely.
超负荷指通过比平时更努力的运动来给身体施加压力，从而产生适应。FITT 原则（频率、强度、时间、类型）有助于安全地应用超负荷。
Reversibility reminds us that fitness is lost if we stop training; tedium encourages varying activities to avoid boredom.
可逆性提醒我们，如果停止训练，体能就会下降；趣味性则鼓励多样化活动以避免枯燥。
7. Skill Classification | 技能分类
Skills can be classified along different continua: open vs. closed, gross vs. fine, and self-paced vs. externally paced.
技能可以在不同连续体上分类：开放式与封闭式、粗大技能与精细技能、自我节奏与外部节奏。
An open skill is affected by a changing environment (e.g., a pass in football), while a closed skill is performed in a stable, predictable setting (e.g., a free throw in basketball).
开放式技能受变化环境影响（如足球中的传球），而封闭式技能在稳定、可预测的环境中执行（如篮球罚球）。
A gross skill uses large muscle groups (running, jumping), and a fine skill uses smaller, precise movements (darts, handwriting).
粗大技能使用大肌群（跑步、跳跃），精细技能使用较小、精准的动作（投飞镖、书写）。
8. Warm-Up and Cool-Down | 热身与整理运动
A proper warm-up prepares the body for exercise, reduces injury risk, and improves performance. A typical warm-up has three phases: pulse-raising activities (e.g., jogging), dynamic stretching, and sport-specific drills.
适当的热身能使身体为运动做好准备，降低受伤风险并提高运动表现。典型的热身有三个阶段：提高心率的活动（如慢跑）、动态拉伸和专项运动练习。
A cool-down helps the body return to resting state gradually. It includes low-intensity activity (walking) and static stretching to remove waste products and reduce muscle soreness.
整理运动帮助身体逐渐恢复到安静状态，包括低强度活动（步行）和静态拉伸，以清除代谢废物并减轻肌肉酸痛。
9. Nutrition and Hydration | 营养与补水
Good nutrition provides energy for activity and supports growth. A balanced diet includes carbohydrates (energy), proteins (growth and repair), fats (energy and insulation), vitamins, minerals, fibre, and water.
良好的营养为活动提供能量并支持生长发育。均衡饮食包括碳水化合物（能量）、蛋白质（生长与修复）、脂肪（能量和保温）、维生素、矿物质、纤维和水。
Hydration is crucial before, during and after exercise. Dehydration leads to fatigue, reduced coordination, and overheating.
补水在运动前、中、后都至关重要。脱水会导致疲劳、协调能力下降和过热。
Year 7 students should understand that water is the best drink for hydration, and sugary or fizzy drinks should be limited.
七年级学生应当理解，水是补水的最佳饮品，含糖或碳酸饮料应加以限制。
10. Safety and Injury Prevention | 安全与伤害预防
Safety in PE includes using equipment correctly, wearing appropriate clothing, and following rules. Common minor injuries include blisters, bruises, sprains, and strains.
体育课中的安全包括正确使用器材、穿着合适的衣物以及遵守规则。常见的轻度损伤包括水泡、淤伤、扭伤和拉伤。
The RICE method (Rest, Ice, Compression, Elevation) is used for treating sprains and strains. For more serious injuries, we follow DRSABCD (Danger, Response, Send for help, Airway, Breathing, CPR, Defibrillation) if trained.
RICE 方法（休息、冰敷、加压、抬高）用于处理扭伤和拉伤。对于更严重的伤害，经培训的人员遵循 DRSABCD（危险、反应、求救、气道、呼吸、心肺复苏、除颤）。
Prevention includes a proper warm-up, using correct technique, and not exercising when injured or ill.
预防包括适当的热身、使用正确技术，以及在受伤或生病时避免运动。
11. Fair Play and Sporting Values | 公平竞争与体育价值观
Sport teaches respect for opponents, officials, and the rules. Fair play means playing within the rules, being honest, and showing good sportsmanship.
体育教导尊重对手、裁判和规则。公平竞赛意味着遵守规则、诚实以及展现良好的体育精神。
Etiquette and ethical behaviour are important: shaking hands after a game, accepting decisions by the referee, and encouraging teammates.
礼节和道德行为很重要：赛后握手、接受裁判的决定并鼓励队友。
Understanding these values helps develop teamwork, discipline, and a lifelong positive attitude towards physical activity.
理解这些价值观有助于培养团队合作精神、纪律性以及终身积极的体育活动态度。
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