📚 Year 7 Edexcel PE: Summer Preview and Transition Course | Year 7 Edexcel 体育：暑期预习与衔接课程
Moving from Year 6 to Year 7 is an exciting step, and physical education becomes more structured, combining practical performance with theoretical knowledge. This summer preview and transition course will introduce you to the key topics covered in the Edexcel Year 7 PE curriculum, including fitness components, basic anatomy, training principles, and the importance of a healthy lifestyle. By exploring these ideas over the summer, you will feel confident and ready to participate fully in practical sessions and classroom discussions from day one.
从六年级升入七年级是令人兴奋的一步，体育课也会变得更加系统化，同时考查运动表现和理论知识。这个暑期预习与衔接课程将带你提前了解 Edexcel 七年级体育课程的核心主题，包括体能构成、基础解剖学、训练原则以及健康生活方式的重要性。在这个暑期提前接触这些内容，你将更有信心，并能在开学第一天顺利投入实践课与课堂讨论。
1. Welcome to Year 7 PE | 欢迎来到七年级体育课
Year 7 PE in the Edexcel framework is designed to build a broad foundation of physical skills and knowledge. You will take part in a variety of activities, from team games like football and netball to individual pursuits such as athletics, gymnastics, and swimming. Alongside practical lessons, you will also learn the science behind movement and health. This balanced approach helps you understand your body and how to improve performance safely.
Edexcel 课程体系下的七年级体育课旨在建立广泛的运动技能与知识基础。你将参与多种多样的活动，从足球、篮网球等团队运动，到田径、体操、游泳等个人项目。在实践课之外，你还会学习运动和健康背后的科学原理。这种均衡的教学设计能帮助你了解自己的身体，并学会如何安全地提升运动表现。
You will be assessed not only on how well you perform skills, but also on your ability to analyse, plan and reflect. Lessons often begin with a warm-up, followed by skill development, conditioned games and a cool-down. Understanding the reasons behind each stage will soon become second nature, and this summer preparation will give you a head start.
你的评价不仅取决于动作技能执行得多好，还取决于你的分析、计划和反思能力。课程通常以热身开始，然后是技能练习、限制性比赛和放松活动。理解每个环节背后的原因很快就会成为你的本能，而这次暑期准备将让你领先一步。
2. What is Physical Education at Secondary Level? | 中学阶段的体育教育是什么？
At secondary level, PE is no longer just about playing games. It is a subject that blends physical activity with academic study. You will learn how the body responds to exercise, how to plan a personal fitness programme and how to make healthy lifestyle choices. The Edexcel specification emphasises developing the whole person – physically, socially and mentally. You will be encouraged to lead, officiate and work as part of a team, building transferable life skills.
在中学阶段，体育不再是单纯的游戏活动，而是一门将身体活动与学术学习相结合的科目。你将学习身体如何对运动作出反应、如何制定个人健身计划以及如何选择健康的生活方式。Edexcel 课程大纲强调培养完整的个体——在身体、社交和心理层面同步发展。你将有机会担任领导、裁判和团队成员，收获可迁移的生活技能。
The theoretical side covers topics such as the skeleton, muscles, energy systems and the components of fitness. Practical performance remains central, and you will experience a wider range of sports than in primary school. By linking theory with practice, you will see why a well-balanced training programme improves performance and reduces injury risk.
理论部分包括骨骼、肌肉、能量系统和体能构成等主题。运动表现依然处于核心地位，而且你体验的运动项目将比小学阶段更加丰富。通过将理论与实践相联系，你会明白为什么均衡的训练计划能提高成绩并减少受伤风险。
3. Key Components of Fitness | 体能的关键组成部分
Fitness can be divided into health-related and skill-related components. Health-related fitness includes cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These directly affect your overall health and ability to perform everyday activities. For example, good cardiovascular endurance helps you run for longer without tiring, while flexibility allows a full range of motion in your joints.
体能可以分为健康相关体能和技能相关体能。健康相关体能包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分，它们直接影响你的整体健康和完成日常活动的能力。例如，良好的心血管耐力能帮助你长时间跑步而不易疲劳，而柔韧性则能保证关节拥有充分的活动幅度。
- Cardiovascular endurance – the ability of the heart and lungs to supply oxygen to muscles during sustained activity.
- 心血管耐力——在持续活动中，心肺为肌肉输送氧气的能力。
- Muscular strength – the maximum force a muscle or muscle group can exert.
- 肌肉力量——一块或一组肌肉所能产生的最大力量。
- Muscular endurance – the ability of muscles to keep working without fatigue.
- 肌肉耐力——肌肉持续工作而不疲劳的能力。
- Flexibility – the range of motion around a joint.
- 柔韧性——关节活动范围的能力。
- Body composition – the ratio of fat, muscle, bone and other tissues in the body.
- 身体成分——体内脂肪、肌肉、骨骼和其他组织的比例。
Skill-related fitness components – such as agility, balance, coordination, power, reaction time and speed – are equally important for sport success and will be explored later.
技能相关体能——如敏捷性、平衡性、协调性、爆发力、反应时间和速度——对运动表现同样重要，我们将在后面详细探讨。
4. The Skeletal System Basics | 骨骼系统基础
In Year 7 PE, you will begin to learn the names and locations of major bones. The human skeleton provides support, protects vital organs, allows movement and produces blood cells. Key bones you should know include the cranium (skull), clavicle (collar bone), scapula (shoulder blade), humerus, radius, ulna, ribs, sternum, vertebral column (spine), pelvis, femur, patella, tibia and fibula.
在七年级体育课上，你会开始学习主要骨骼的名称与位置。人体骨骼提供支撑、保护重要器官、产生运动并制造血细胞。你需要认识的关键骨骼包括颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、肋骨、胸骨、脊柱、骨盆、股骨、髌骨、胫骨和腓骨。
Joints are where two or more bones meet. You will be introduced to freely movable (synovial) joints such as the ball-and-socket joint at the shoulder and hip, and the hinge joint at the knee and elbow. Knowing how these joints work helps you understand movement patterns like kicking a ball or performing a push-up.
关节是两块或多块骨骼相接的地方。你将初步接触到可自由活动的滑膜关节，例如肩部和髋部的球窝关节，以及膝关节和肘部的铰链关节。了解这些关节如何工作，有助于你理解踢球或做俯卧撑等动作模式。
| Joint type | Example | Movement allowed |
| Ball-and-socket | Shoulder, hip | Flexion, extension, rotation, abduction, adduction |
| Hinge | Knee, elbow | Flexion and extension |
关节类型 | 示例 | 允许的运动
球窝关节 | 肩、髋 | 屈、伸、旋转、外展、内收
铰链关节 | 膝、肘 | 屈和伸
5. The Muscular System and Movement | 肌肉系统与运动
Muscles work together with bones to create movement. As you begin Year 7, you should be familiar with major muscles like the biceps, triceps, abdominals, quadriceps, hamstrings, gluteals, deltoids and pectorals. Muscles can only pull; they never push. That is why they often work in pairs – when one contracts (shortens), the opposing muscle relaxes (lengthens). This is called antagonistic muscle action.
肌肉与骨骼协同产生运动。进入七年级后，你应当熟悉主要肌肉，如肱二头肌、肱三头肌、腹肌、股四头肌、腘绳肌、臀肌、三角肌和胸大肌。肌肉只能拉，不能推，因此它们常常成对工作——一块肌肉收缩（缩短）时，拮抗肌舒张（伸长）。这被称为拮抗肌协作。
For example, when you bend your arm at the elbow to lift a weight, the biceps contract while the triceps relax. When you straighten your arm, the triceps contract and the biceps relax. Recognising these pairs will help you design simple strength exercises and understand muscle balance.
例如，你在肘关节弯曲手臂举起重物时，肱二头肌收缩，肱三头肌放松；伸直手臂时，肱三头肌收缩，肱二头肌放松。认识这些肌肉对能帮助你设计简单的力量练习，并理解肌肉平衡的重要性。
6. Principles of Training | 训练原则
To improve fitness, training must follow certain principles. A simple way to remember them is the FITT principle: Frequency, Intensity, Time and Type. Frequency is how often you train; intensity is how hard you exercise; time is the duration of each session; type is the kind of exercise you do. By adjusting these variables, you can gradually overload your body and make progress – this is called progressive overload.
要提升体能，训练必须遵循一定的原则。一个简单的记忆方式是 FITT 原则：频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。频率指多久训练一次，强度指运动的激烈程度，时间指每次训练的时长，类型指选择的运动种类。通过调整这些变量，你可以逐步给身体施加超负荷，从而不断进步——这被称为渐进超负荷。
Other important training principles include specificity (training must be relevant to your sport or goal) and reversibility (fitness is lost when you stop training). Year 7 students often design mini programmes to show how they would apply these ideas, so thinking about them over the summer is very useful.
其他重要的训练原则包括专项性（ Specificity，训练必须与运动项目或目标相关）和可逆性（Reversibility，停止训练后体能会下降）。七年级学生常常会设计小型训练方案来展示如何应用这些原则，因此在暑期提前思考它们会非常有帮助。
7. Health and Well-being | 健康与福祉
PE lessons encourage a holistic view of health that includes physical, mental and social well-being. Regular exercise strengthens the heart, helps maintain a healthy weight and boosts the immune system. It also releases endorphins – chemicals in the brain that make you feel happier and reduce stress. Taking part in team sports builds friendships, teaches communication and develops resilience.
体育课倡导全面的健康观，涵盖身体、心理和社会福祉。规律运动能增强心脏功能，帮助维持健康体重，提升免疫系统。运动还会释放内啡肽——一种让人感到愉悦并减轻压力的大脑化学物质。参加团队运动则能建立友谊、教会沟通并培养坚韧的品质。
Nutrition and hydration are also key parts of the Year 7 syllabus. A balanced diet provides the energy needed for physical activity and aids recovery. You will learn about macronutrients (carbohydrates, proteins, fats) and the importance of drinking water before, during and after exercise. Being aware of these habits now will support your performance and concentration when school starts.
营养与补水同样是七年级课程的重要部分。均衡的膳食能为身体活动提供能量并促进恢复。你将学习宏量营养素（碳水化合物、蛋白质、脂肪）以及运动前、中、后补水的重要性。现在就开始留意这些习惯，将有助于你在开学后保持良好的运动表现和专注力。
8. Skill-Related Fitness | 技能相关体能
Beyond general health, certain fitness components directly affect sports performance. Agility is the ability to change direction quickly and accurately, essential in games like basketball and rugby. Balance is maintaining stability, whether static (handstand) or dynamic (landing from a jump). Coordination is the smooth combination of body movements, such as hand-eye coordination in tennis. Power combines strength with speed – think of a long jump take-off or a fast throw.
除了普遍的健康水平，某些体能要素还直接影响运动表现。敏捷性是指快速而准确地改变方向的能力，在篮球、橄榄球等球类运动中至关重要。平衡是保持稳定的能力，既包括静态（如倒立），也包括动态（如跳跃落地）。协调性是身体动作的流畅组合，比如网球中的手眼协调。爆发力则是力量与速度的结合——想想跳远的起跳或快速投掷。
Reaction time is how quickly you respond to a stimulus, such as a starting gun in a sprint. Speed is simply the ability to move body parts quickly. In Year 7, you will test and develop these components through drills and fun challenges. Understanding them over the summer means you can already start noticing which skills you use in different games.
反应时间是指你对刺激作出反应的速度，例如短跑中的起跑枪声。速度则纯粹是身体部位快速移动的能力。在七年级，你会通过练习和趣味挑战来测试并发展这些体能要素。在暑期提前理解它们，意味着你已经可以开始留意自己在不同运动中运用了哪些技能。
9. Practical Sport Introduction: Team Games | 实践运动介绍：团队运动
In Year 7, you will take part in a range of invasion games, net/wall games and striking/fielding activities. Typical team sports include football, basketball, netball, rugby and cricket. Each sport has core skills: passing, receiving, shooting, dribbling and defending. You will also learn basic tactics, such as keeping possession, creating space and defending as a unit. Rules and fair play are stressed from the very first lesson.
七年级的体育课中，你将参与一系列进攻性游戏、隔网/墙类游戏以及击打/守备类活动。常见的团队运动有足球、篮球、篮网球、橄榄球和板球。每项运动都有核心技能：传接球、射门（投篮）、运球和防守。你还将学习基本战术，例如控球、创造空间、整体防守。此外，规则与公平竞赛从第一节课起就备受强调。
You may be asked to lead a warm-up, officiate a small-sided game or record performance data. These roles give you a deeper understanding of the sport and build confidence. If you can, watch some matches over the summer and pay attention to positions, movement and how players communicate. Even playing informal games with friends will sharpen your skills.
你可能会被要求带领热身、执裁小型比赛或记录表现数据。这些角色能加深你对运动项目的理解并建立自信。如果可以，暑期多看一些比赛，留意球员位置、跑动方式和沟通方式。即便只是和朋友玩些非正式比赛，也能打磨你的技能。
10. Practical Sport Introduction: Individual Activities | 个人活动介绍
Individual sports encourage self-discipline and personal goal setting. Athletics (running, jumping, throwing), gymnastics, swimming and dance are common in Year 7. In athletics, you will explore correct sprinting technique, pacing for longer runs and the biomechanical basics of a long jump or shot put. Gymnastics focuses on body tension, control and creating short sequences or routines.
个人运动鼓励自律和个人目标设定。田径（跑、跳、投）、体操、游泳和舞蹈在七年级课程中很常见。在田径项目里，你将学习正确的短跑技术、长跑的配速策略以及跳远或铅球的基本生物力学原理。体操则强调身体紧张度、控制力以及编排简短的套路。
Swimming lessons cover water safety, stroke improvement and sometimes personal survival skills. Dance allows creativity and expression, often linked to a theme or culture. Individual activities develop concentration and resilience because progress depends largely on your own effort. Spending time this summer working on basic coordination, flexibility and core strength will give you a strong starting point.
游泳课涵盖水上安全、泳姿改进，有时还包括个人求生技能。舞蹈则给予你创造力和表达空间，常常围绕一个主题或文化展开。个人活动能够培养专注力和韧性，因为进步主要取决于你自己的努力。暑期花些时间练习基本的协调性、柔韧性和核心力量，将为你提供一个坚实的起点。
11. Assessing Your Progress | 评估进展
Edexcel Year 7 PE assessment looks at more than just final scores. You will be evaluated on practical performance, decision-making, leadership and knowledge of rules. Teachers often use observation checklists for skills like passing accuracy, movement off the ball or quality of a gymnastics sequence. You will also complete written reflections where you identify strengths, weaknesses and targets for improvement.
Edexcel 七年级体育课的评估远不止看最终比分。你会从实践表现、决策能力、领导力和规则理解等多方面被评价。教师通常使用观察清单来评估传球准确性、无球跑动或体操套路质量等技能。你还需要完成书面反思，找出自己的强项、弱项并设定改进目标。
Learning to set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) is part of the course. For instance, instead of saying ‘I want to get fitter’, you might set a goal to ‘reduce my 50m sprint time by 0.2 seconds by the end of this half-term’. This approach trains you to take ownership of your learning – a skill that benefits all subjects.
学会设定 SMART 目标（具体、可衡量、可实现、相关、有时限）是课程的一部分。例如，与其说“我想变得更健康”，不如设定“在本半学期结束时将 50 米短跑时间缩短 0.2 秒”的目标。这种方法训练你主动为自己的学习负责——这是一项对各个学科都有益的技能。
12. Summer Preparation Activities | 暑期预备活动
You don’t need a gym or special equipment to get ready for Year 7 PE. Here are some simple activities you can do over the summer. Try to be active for at least 60 minutes most days. Mix up activities: ride a bike, swim, play tag, follow a kids’ yoga video online or practise jumping rope. Challenge yourself to improve a specific skill each week, like juggling a football or doing a perfect forward roll.
为七年级体育课做准备，你不需要健身房或特殊器械。这里有一些简单的暑期活动建议。争取大多数日子里至少有 60 分钟身体活动时间。活动形式可以多样：骑自行车、游泳、玩捉人游戏、跟着网上的儿童瑜伽视频练习或练习跳绳。每周挑战自己提升一项具体技能，比如颠球或完成一个标准的前滚翻。
Keep a simple activity diary: write down what you did, how long and how you felt. It can be as brief as ‘Tuesday: 20-minute jog, felt strong’. This habit mirrors the reflection you will do in school. Reading about sport or watching tutorials on basic skills also builds background knowledge. Remember to stay hydrated, wear appropriate clothing in the sun and always warm up properly.
不妨做个简单的运动日记：记录你做了什么、时长和感受。简短一点也无妨，比如“周二：慢跑 20 分钟，感觉有力”。这个习惯能让你和学校里的反思练习无缝对接。阅读运动相关书籍或者观看基础技能教学视频也能积累背景知识。记得保持充足饮水、在阳光下穿着合适的衣物，并做好充分的热身。
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