📚 Year 7 CIE Physical Education: Key Knowledge Points | Year 7 CIE 体育：核心知识点梳理
Physical education in Year 7 introduces essential concepts that build a foundation for lifelong health and sport performance. Students explore how the body works, how to train effectively, and how to stay safe while being active. This article summarises the key knowledge points that every Year 7 CIE Physical Education student should master.
七年级体育课程介绍了解身体如何运作、如何有效训练以及在运动中保持安全的基本概念。本文梳理了每位七年级 CIE 体育学生需要掌握的核心知识点。
1. Components of Fitness | 健康与体能要素
Fitness is not just about being able to run fast. It has different components, which can be grouped into health-related fitness and skill-related fitness.
体能不仅指跑得快，它包括不同要素，可分为健康相关体能和技能相关体能。
The table below shows the five health-related components.
下表展示了五种健康相关体能要素。
| Health-related Component (English) | 健康相关要素（中文） |
|---|---|
| Cardiovascular Endurance | 心血管耐力 |
| Muscular Strength | 肌肉力量 |
| Muscular Endurance | 肌肉耐力 |
| Flexibility | 柔韧性 |
| Body Composition | 身体成分 |
Skill-related fitness helps you perform well in sports and activities that require quick movements and control.
技能相关体能有助于在需要快速动作和控制力的体育活动中表现良好。
| Skill-related Component (English) | 技能相关要素（中文） |
|---|---|
| Agility | 敏捷性 |
| Balance | 平衡 |
| Coordination | 协调性 |
| Power | 爆发力 |
| Reaction Time | 反应时 |
| Speed | 速度 |
2. Principles of Training (FITT) | 训练原则 (FITT)
To improve fitness safely and effectively, training must follow the FITT principle. Each letter stands for a key variable that can be adjusted.
为了安全有效地增强体能，训练必须遵循 FITT 原则，每个字母代表一个可以调整的关键变量。
- Frequency (频率) – how often you exercise per week.
- Intensity (强度) – how hard you work during exercise, often measured by heart rate.
- Time (时间) – the duration of each exercise session.
- Type (类型) – the kind of exercise, e.g. aerobic or strength training.
By increasing one or more of these factors gradually, the body adapts and becomes fitter. This is called progressive overload.
逐步增加其中一项或多项因素，身体会产生适应从而变得更健康，这称为渐进超负荷。
3. Warm-up and Cool-down | 热身与整理活动
A proper warm-up prepares the body for exercise, reduces the risk of injury and improves performance. It typically consists of three phases.
正确的热身能为运动做好准备，降低受伤风险并提高表现，通常包括三个阶段。
- Pulse raiser (提升心率) – light jogging or skipping to gradually increase heart rate.
- Stretching (拉伸) – dynamic stretches that move joints through their full range.
- Sport-specific drills (专项练习) – movements that copy the activity, e.g. dribbling in basketball.
Cool-down helps the body return to resting state gradually and removes waste products like lactic acid. It includes light jogging and static stretching.
整理活动帮助身体逐渐恢复安静状态并清除乳酸等代谢废物，包括慢跑和静态拉伸。
4. Heart Rate and Exercise Intensity | 心率与运动强度
Heart rate is a simple way to measure exercise intensity. The basic formula for maximum heart rate (MHR) is:
心率是衡量运动强度的简单方法，最大心率的基本公式为：
Maximum Heart Rate (MHR) = 220 – age
最大心率 = 220 – 年龄
To improve cardiovascular fitness, you should work within a target heart rate zone. A common target is 60% to 85% of MHR.
为提高心血管机能，应在靶心率区内锻炼，常用靶心率区为最大心率的 60% 到 85%。
Target Zone = MHR × 0.6 to MHR × 0.85
靶心率区 = 最大心率 × 0.6 到 最大心率 × 0.85
You can measure your pulse at the wrist (radial artery) or neck (carotid artery). Count beats for 10 seconds and multiply by 6 to get beats per minute.
你可以在手腕（桡动脉）或颈部（颈动脉）测量脉搏，数 10 秒的跳动次数再乘以 6 就得到每分钟心率。
5. Skeletal System Basics | 骨骼系统基础
The skeleton gives the body shape, supports its weight, protects vital organs and allows movement by providing attachment points for muscles.
骨骼赋予身体外形、支撑体重、保护重要器官，并通过为肌肉提供附着点来实现运动。
| Bone (English) | 骨骼（中文） |
|---|---|
| Skull | 颅骨 |
| Clavicle | 锁骨 |
| Ribs | 肋骨 |
| Humerus | 肱骨 |
| Spine (Vertebral column) | 脊柱 |
| Pelvis | 骨盆 |
| Femur | 股骨 |
| Tibia | 胫骨 |
Bones are linked together at joints to allow different types of movement.
骨骼在关节处连接，以实现不同类型的运动。
6. Muscular System Basics | 肌肉系统基础
Muscles work by contracting and pulling on bones. They always work in pairs – while one muscle contracts (agonist), the other relaxes (antagonist).
肌肉通过收缩牵拉骨骼来工作，它们总是成对配合——一块收缩（主动肌），另一块放松（拮抗肌）。
| Muscle (English) | 肌肉（中文） | Main Action (English / 中文) |
|---|---|---|
| Biceps | 肱二头肌 | Flexes the elbow / 屈肘 |
| Triceps | 肱三头肌 | Extends the elbow / 伸肘 |
| Pectorals | 胸大肌 | Adducts the arm / 内收手臂 |
| Abdominals | 腹直肌 | Flexes the trunk / 屈躯干 |
| Quadriceps | 股四头肌 | Extends the knee / 伸膝 |
| Hamstrings | 腘绳肌 | Flexes the knee / 屈膝 |
| Gastrocnemius | 腓肠肌 | Points the foot down (plantar flexion) / 足部跖屈 |
7. Joints and Movement | 关节与动作
A joint is where two or more bones meet. Different types of joints allow different ranges of motion.
关节是两块或多块骨头相接的地方，不同类型的关节允许不同幅度的运动。
| Joint Type (English) | 关节类型（中文） | Example | Movement allowed (English / 中文) |
|---|---|---|---|
| Ball-and-socket | 球窝关节 | Shoulder (肩), Hip (髋) | Movement in many directions / 多个方向的运动 |
| Hinge | 铰链关节 | Elbow (肘), Knee (膝) | Flexion and extension only / 仅屈伸 |
| Pivot | 枢轴关节 | Neck (寰枢关节) | Rotation / 旋转 |
Common movement terms: Flexion (bending), Extension (straightening), Abduction (moving away from the body), Adduction (moving towards the body), and Rotation (turning around an axis).
常见动作术语：屈（弯曲）、伸（伸直）、外展（远离身体）、内收（靠近身体）和旋转（绕轴转动）。
8. Nutrition and Hydration | 营养与水分补充
A balanced diet provides the energy and nutrients needed for growth, repair and physical activity. Key nutrients are summarised below.
均衡的饮食提供生长、修复和体力活动所需的能量与营养素，主要营养素总结如下。
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