📚 Year 7 Edexcel Physical Education: Core Knowledge Summary | Year 7 Edexcel 体育：核心知识点梳理
Welcome to your complete Year 7 Edexcel Physical Education revision guide. This article brings together the essential knowledge you need across fitness components, body systems, training methods, nutrition and sport safety. Use it to build a strong foundation for both your practical lessons and written assessments.
欢迎阅读 Year 7 爱德思体育完整复习指南。本文汇集了健身要素、身体系统、训练方法、营养和运动安全等关键知识，帮助你在实践课和理论评估中打下扎实基础。
1. Components of Fitness | 健身的组成要素
Fitness is made up of several components that can be split into health-related and skill-related groups. Understanding these helps you identify your strengths and areas for improvement in sport.
健身由多个要素组成，可以分为健康相关和技能相关两大类。理解这些有助于你在运动中识别自身优势和需要提高的方面。
Health-related components include cardiovascular endurance (the ability of the heart and lungs to supply oxygen during exercise), muscular strength (maximum force a muscle can produce), muscular endurance (repeated contractions over time), flexibility (range of movement at a joint) and body composition (ratio of fat to lean tissue).
健康相关要素包括心血管耐力（运动时心肺供氧的能力）、肌肉力量（肌肉能产生的最大力）、肌肉耐力（长时间重复收缩的能力）、柔韧性（关节的活动范围）以及身体成分（脂肪与瘦组织的比例）。
Skill-related components are agility, balance, coordination, power, reaction time and speed. For example, a gymnast needs balance and coordination, while a sprinter relies heavily on speed and reaction time.
技能相关要素包括灵敏性、平衡、协调性、爆发力、反应时间和速度。例如，体操运动员需要平衡和协调性，而短跑选手则非常依赖速度和反应时间。
2. The Skeletal System | 骨骼系统
The skeleton gives our body shape, supports our weight, protects vital organs and allows movement by providing attachment points for muscles. Bones also produce blood cells and store minerals.
骨骼为身体提供形状、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。骨骼还能生成血细胞并储存矿物质。
Key bones you need to know include the cranium (skull), clavicle (collar bone), scapula (shoulder blade), humerus (upper arm), radius and ulna (lower arm), vertebrae (spine), pelvis (hip bone), femur (thigh bone), patella (knee cap), tibia and fibula (lower leg).
你需要认识的关键骨骼有颅骨、锁骨、肩胛骨、肱骨、桡骨和尺骨、脊柱（椎骨）、骨盆、股骨、髌骨、胫骨和腓骨。
Joints are where two or more bones meet. Freely movable (synovial) joints such as the ball-and-socket joint at the shoulder and hip, and the hinge joint at the elbow and knee, allow a wide range of sporting movements.
关节是两块或多块骨骼相连接的地方。可自由活动的滑膜关节，如肩部和髋部的球窝关节、肘部和膝部的铰链关节，使得各种运动动作成为可能。
3. The Muscular System | 肌肉系统
Muscles work by contracting and pulling on bones to create movement. They are attached to bones by tendons and always work in pairs – when one muscle contracts (the agonist), the opposite muscle relaxes (the antagonist).
肌肉通过收缩并牵拉骨骼来产生运动。它们通过肌腱附着在骨骼上，并且总是成对工作：一块肌肉收缩（主动肌）时，对侧的肌肉就会放松（拮抗肌）。
Major muscles for Year 7 include the biceps and triceps (upper arm), quadriceps and hamstrings (upper leg), deltoids (shoulder), pectorals (chest), abdominals (stomach) and gluteals (hip). For a bicep curl, the biceps is the agonist and the triceps is the antagonist.
Year 7 需要掌握的主要肌肉包括肱二头肌和肱三头肌、股四头肌和腘绳肌、三角肌、胸肌、腹肌和臀肌。在做肱二头肌弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。
Regular exercise strengthens muscles and can increase muscular endurance, allowing you to perform for longer without tiring. This also helps protect joints and improve posture.
经常锻炼能增强肌肉力量、提高肌肉耐力，让你更长时间运动而不感到疲劳，同时有助于保护关节和改善体态。
4. The Cardiorespiratory System | 心肺系统
The cardiorespiratory system consists of the heart, blood vessels and lungs. Its job is to deliver oxygen and nutrients to working muscles and remove waste products like carbon dioxide.
心肺系统由心脏、血管和肺组成。它的任务是将氧气和营养物质输送到工作的肌肉，并移除二氧化碳等废物。
During exercise, the heart beats faster and stroke volume (the amount of blood pumped per beat) increases, raising cardiac output. Breathing rate also increases so that more oxygen can enter the blood and more carbon dioxide is removed.
运动时，心跳加快，每搏输出量（每次心跳泵出的血液量）增加，从而提高心输出量。呼吸频率也会增加，以便更多氧气进入血液，同时排出更多二氧化碳。
Regular aerobic activity strengthens the heart muscle, lowers resting heart rate and improves recovery rate. This means you can work harder for longer with less effort over time.
定期进行有氧运动能增强心肌、降低安静心率并改善恢复速度，这意味着你可以在更长时间内更努力地运动，而付出的努力会越来越少。
5. Principles of Training | 训练原则
To improve fitness safely and effectively, training must follow important principles. The SPORT acronym helps you remember them: Specificity, Progression, Overload, Reversibility and Tedium.
为了安全有效地提高体能，训练必须遵循重要原则。SPORT 这个缩写能帮你记住它们：针对性、渐进性、超负荷、可逆性和单调性。
Specificity means training must match the demands of your sport – a marathon runner needs cardiovascular endurance, not maximum strength. Progression means gradually increasing the difficulty so your body continues to adapt.
针对性意味着训练必须符合你从事运动的需求——马拉松选手需要的是心血管耐力，而不是最大力量。渐进性是指逐步增加训练难度，让身体持续适应。
Overload involves pushing your body beyond its current comfort zone using the FITT variables: Frequency, Intensity, Time and Type. Without overload, there is no improvement. Reversibility reminds us that fitness is lost if you stop training. Finally, tedium (lack of variety) can reduce motivation, so training programmes should include different activities.
超负荷是指运用 FITT 变量（频率、强度、时间和类型）让身体超越当前适应范围。没有超负荷就没有进步。可逆性提醒我们，停止训练就会导致体能下降。最后，单调性（缺乏变化）会降低动力，因此训练计划应包含不同的活动。
6. Methods of Training | 训练方法
There are several training methods that develop different fitness components. Continuous training involves exercising at a steady pace for at least 20 minutes, improving cardiovascular endurance – for example, jogging or swimming.
有多种训练方法可以发展不同的健身要素。持续训练法是以稳定速度运动至少20分钟，能提高心血管耐力——例如慢跑或游泳。
Interval training alternates periods of high-intensity work with recovery periods. This improves speed and cardiovascular fitness and is useful for sports like football and hockey. Circuit training involves moving around a series of exercise stations, developing both strength and endurance.
间歇训练法交替进行高强度运动和恢复期，能提高速度和心血管适能，适合足球和曲棍球等运动。循环训练法是依次完成一系列练习站点，可以同时发展力量和耐力。
Fartlek training (speed play) blends continuous and interval work with changes in speed and terrain, great for building all-round fitness in outdoor settings. Weight training uses free weights or machines to build muscular strength and endurance by applying the overload principle.
法特莱克训练（速度游戏）融合了持续和间歇训练，在不同速度和地形中变换，非常适合在户外环境中全面发展体能。负重训练使用自由重量或器械，通过超负荷原则来增强肌肉力量和耐力。
7. Warm-up and Cool-down | 热身与放松
A proper warm-up prepares the body for exercise and reduces injury risk. It has three stages: a pulse raiser (light jogging or skipping) to increase heart rate and blood flow, stretching to improve the range of movement, and skill-based practice related to the activity.
充分的热身能让身体为运动做好准备并降低受伤风险。热身分为三个阶段：提升心率的脉搏促进活动（如慢跑或跳绳），拉伸以增加关节活动范围，以及与运动项目相关的技能练习。
The cool-down after exercise is equally important. It includes light activity like walking to gradually lower the heart rate and prevent blood pooling, followed by static stretching to aid recovery and reduce muscle soreness.
运动后的放松同样重要。它包括步行等轻度活动，以逐步降低心率并防止血液淤积，然后进行静态拉伸，帮助恢复并减轻肌肉酸痛。
Both warm-up and cool-down also give you time to mentally prepare before a performance and reflect afterwards, which supports mental wellbeing and focus.
热身和放松还让你在运动前进行心理准备，运动后进行反思，这有助于心理健康和专注力的培养。
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. The main macronutrients are carbohydrates (primary energy source), proteins (muscle growth and repair) and fats (long-term energy and cell protection).
均衡饮食为生长、修复和体力活动提供所需的能量和营养。主要的宏量营养素包括碳水化合物（主要能量来源）、蛋白质（肌肉生长和修复）和脂肪（长期能量和细胞保护）。
Micronutrients such as vitamins and minerals support processes like energy release, bone strength and immune function. For example, calcium and vitamin D are vital for strong bones, while iron helps carry oxygen in the blood.
微量营养素如维生素和矿物质支持能量释放、骨骼强度和免疫功能等过程。例如，钙和维生素D对强壮的骨骼至关重要，而铁则有助于血液中氧气的运输。
Hydration is critical for performance. Losing just 2% of body weight through sweat can impair concentration and endurance. Water regulates body temperature and transports nutrients, so athletes should drink before, during and after exercise.
水分补充对运动表现至关重要。仅因出汗丢失体重2%的水分就可能损害注意力和耐力。水能调节体温并运输营养物质，因此运动员应在运动前、中、后适量饮水。
9. Health, Safety and Wellbeing in Sport | 运动健康、安全与福祉
Good health is not just the absence of illness; it involves physical, social and mental wellbeing. Physical activity helps improve all three areas – it strengthens the body, reduces stress and gives opportunities to make friends and work as a team.
良好的健康不仅仅是没有疾病，它涵盖身体、社会和心理健康。体育活动有助于改善全部三个方面——它可以强健体魄、减轻压力，并提供交友和团队合作的机会。
Safety in sport includes checking equipment and the playing area, wearing appropriate clothing and protective gear, following rules and warm-up routines, and knowing how to perform techniques correctly. These practices minimise the risk of injuries like sprains, strains and fractures.
运动安全包括检查器材和运动场地、穿着适当的服装和防护装备、遵守规则和热身流程，以及掌握正确的技术动作。这些做法能最大程度减少扭伤、拉伤和骨折等受伤风险。
You should also understand basic first-aid responses, such as R.I.C.E. (Rest, Ice, Compression, Elevation) for soft tissue injuries, and the importance of seeking adult help when accidents happen.
你还应了解基本的急救应对措施，如软组织损伤的 R.I.C.E. 原则（休息、冰敷、加压、抬高），以及发生意外时寻求成人帮助的重要性。
10. Goal Setting and Mental Preparation | 目标设定与心理准备
Setting goals gives direction and motivation in physical education. Effective goals follow the SMART principle – Specific, Measurable, Achievable, Relevant and Time-bound. An example is “improve my 800 m time by 10 seconds over six weeks” rather than just “run faster”.
设定目标能为体育学习提供方向和动力。有效的目标遵循 SMART 原则：具体的、可衡量的、可实现的、相关的和有时间限制的。例如，“在六周内将800米成绩提高10秒”，而不是简单地说“跑得更快”。
Mental preparation techniques such as mental rehearsal (visualising a successful skill or performance before executing it) and positive self-talk help build confidence and manage nerves during competition. Staying focused on what you can control also reduces anxiety.
心理准备技巧，如心理排练（在执行动作前想象成功的技能或表现）和积极的自我暗示，有助于建立信心并控制比赛中的紧张情绪。专注于你能控制的事情也有助于减少焦虑。
With consistent practice of these mental skills, you can improve both performance and enjoyment in PE. Remember that progress takes time, and reflecting on both successes and challenges is part of the learning process.
通过坚持练习这些心理技能，你可以提高体育课的表现和乐趣。记住，进步需要时间，反思成功与挑战都是学习过程的一部分。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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