📚 Year 7 OCR PE: Key Knowledge Organiser | Year 7 OCR 体育：核心知识点梳理
This guide brings together the essential knowledge you will meet in Year 7 OCR Physical Education. Understanding these core concepts helps you improve performance, stay healthy and enjoy physical activity safely.
本指南汇总了 Year 7 OCR 体育课程中的必备知识。掌握这些核心概念有助于提升运动表现、保持健康并安全地享受身体活动的乐趣。
1. Warm-up and Cool-down | 热身与放松
A warm-up gradually increases your heart rate and sends more oxygen-rich blood to the working muscles. It usually includes a pulse raiser (light jogging or skipping), dynamic stretches and sport-specific drills.
热身能够逐步提高心率，将更多富含氧气的血液输送到工作肌群。它通常包含提升心率的环节（慢跑或跳绳）、动态拉伸和与专项相关的练习。
The cool-down helps the body return to its resting state gently. It prevents blood pooling, reduces muscle stiffness and removes waste products like lactic acid through slow activity and static stretching.
放松活动有助于身体平缓地回到安静状态。通过低强度活动和静态拉伸，可以防止血液淤积、减轻肌肉僵硬并清除乳酸等代谢废物。
2. Components of Fitness | 体能的组成
Fitness is not just about being fast or strong; it is made up of several components. Health-related components include cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.
体能并不仅仅关乎速度或力量，它由多个要素构成。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。
Skill-related components of fitness, such as agility, balance, coordination, power, reaction time and speed, are especially important when performing specific sports movements.
技能相关体能要素，如敏捷性、平衡能力、协调性、爆发力、反应时间和速度，在完成具体运动动作时尤为重要。
Cardiovascular Endurance is the ability of the heart and lungs to deliver oxygen for a long period without fatigue.
心血管耐力是指心肺持续供氧、不易疲劳的能力。
Muscular Strength is the maximum force a muscle can exert in one effort. Muscular Endurance means repeating a movement many times without tiring.
肌肉力量是肌肉一次收缩能产生的最大力。肌肉耐力则指肌肉多次重复动作而不疲劳的能力。
Flexibility refers to the range of motion around a joint. Body Composition is the proportion of fat, muscle and bone in the body.
柔韧性指关节活动的幅度。身体成分是体内脂肪、肌肉和骨骼的比例。
3. The Skeletal System | 骨骼系统
The skeleton provides shape, support and protection for internal organs. Bones such as the cranium protect the brain, while the rib cage shields the heart and lungs.
骨骼为身体提供形态、支撑并保护内脏器官。例如，颅骨保护大脑，肋骨则保护心脏和肺。
Movement occurs where two or more bones meet at a joint. The main types of synovial joints you need to recognise are ball-and-socket (shoulder and hip) and hinge joints (knee and elbow).
两块或以上骨骼在关节处相遇并产生运动。你需要认识的主要滑膜关节类型包括球窝关节（肩、髋）和铰链关节（膝、肘）。
Ligaments connect bone to bone, stabilising joints. Tendons attach muscle to bone, enabling force to be transferred when muscles contract.
韧带将骨与骨连接起来，稳定关节。肌腱将肌肉附着在骨骼上，使肌肉收缩时能够传递力量。
4. The Muscular System | 肌肉系统
Muscles work in pairs to produce movement: while one muscle contracts (agonist), the other relaxes (antagonist). This is called antagonistic muscle action.
肌肉成对工作以产生运动：一块肌肉收缩（主动肌），另一块放松（拮抗肌），这被称为拮抗肌作用。
Key muscles in the body include the biceps and triceps in the upper arm, the quadriceps and hamstrings in the thigh, the abdominals, the deltoids and the gastrocnemius (calf muscle).
身体的重要肌肉包括上臂的肱二头肌和肱三头肌、大腿的股四头肌和腘绳肌、腹肌、三角肌以及腓肠肌（小腿肌肉）。
When you perform a bicep curl, the biceps contract to lift the weight while the triceps relax. When you straighten the arm, the triceps become the agonist and the biceps relax.
做臂弯举时，肱二头肌收缩举起重量，肱三头肌放松。当手臂伸直时，肱三头肌成为主动肌，肱二头肌则放松。
5. Movement Skills and Coordination | 运动技能与协调性
Fundamental movement skills such as running, jumping, throwing and catching form the building blocks of most sports. Developing these early improves overall physical literacy.
跑、跳、投、接等基本动作技能构成大多数运动的基础。尽早发展这些技能可以提升整体的身体素养。
Coordination is the ability to use different parts of the body together smoothly and efficiently. Hand-eye coordination is vital in striking games, while balance is crucial in gymnastics.
协调性是指流畅高效地协同使用身体不同部位的能力。手眼协调在击球类项目中至关重要，而平衡能力在体操中不可或缺。
Agility allows you to change direction quickly without losing control. Reaction time is how fast you can respond to a stimulus, such as the sound of a starting whistle.
敏捷性使你能够快速变向而不失控制。反应时间指的是你对刺激（如发令哨声）做出反应的速度。
6. Principles of Training (SPORT & FITT) | 训练原则 (SPORT 与 FITT)
To improve fitness safely, we follow training principles. The SPORT principles remind us: Specificity, Progression, Overload, Reversibility and Tedium.
为了安全地提升体能，我们需要遵循训练原则。SPORT 原则提醒我们注意：专项性、渐进性、超负荷、可逆性和趣味性。
Specificity means training must match the demands of your sport. Progression means gradually increasing the difficulty. Overload means working harder than normal to force adaptation. Reversibility warns that fitness is lost if training stops. Tedium reminds us to vary activities to avoid boredom.
专项性指训练必须与你的运动项目需求相符。渐进性指逐步增加训练难度。超负荷指通过超出平时的负荷刺激身体适应。可逆性提醒我们一旦停止训练体能便会下降。趣味性则要求我们变换活动内容，避免枯燥。
The FITT principle helps you apply overload safely: Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise).
FITT 原则帮助你安全地实施超负荷训练：频率 (多久一次)、强度 (多努力)、时间 (持续多久) 和类型 (何种运动)。
7. Health and Wellbeing | 健康与幸福
Physical activity benefits your mental and social health as well as your physical health. Sport can reduce stress, build confidence and help you make friends.
身体活动不仅对身体健康有益，对心理健康和社交健康也有好处。运动可以减轻压力、建立信心并帮助你结交朋友。
A balanced lifestyle includes regular exercise, a nutritious diet, enough sleep and good hygiene. Learning to balance screen time with active leisure is an important habit for Year 7 students.
均衡的生活方式包括规律运动、营养饮食、充足睡眠和良好卫生习惯。学会在屏幕时间与活跃休闲之间取得平衡，是 Year 7 学生需要养成的重要习惯。
Long-term health benefits of regular physical activity include a stronger heart, denser bones, a healthier body weight and a lower risk of illness later in life.
长期坚持身体活动带来的健康益处包括更强健的心脏、更高的骨密度、更健康的体重以及未来更低的患病风险。
8. Safety and Injury Prevention | 安全与伤害预防
Safety starts before the activity begins: check the playing area for hazards, wear appropriate clothing and remove jewellery. Always follow the rules and listen to the teacher or coach.
安全始于活动开始之前：检查场地是否有危险因素，穿着合适的服装，摘除首饰。始终遵守规则并听从老师或教练的指导。
Using correct technique reduces the risk of injury. For example, bending your knees when landing from a jump helps absorb impact and protects your spine.
使用正确的技术能降低受伤风险。例如，跳跃落地时屈膝有助于吸收冲击力，保护脊柱。
If an injury does occur, remember the R.I.C.E. procedure for soft tissue injuries: Rest, Ice, Compression and Elevation. Always report injuries to an adult immediately.
一旦发生损伤，请记住软组织损伤处理的 R.I.C.E. 原则：休息、冰敷、加压和抬高。受伤后应立即报告给成年人。
9. Fair Play and Sportsmanship | 公平竞赛与体育精神
Fair play means respecting the rules, the officials, your opponents and your own teammates. It is about enjoying the game honestly, win or lose.
公平竞赛意味着尊重规则、裁判、对手和自己的队友。无论输赢，都要诚实地享受比赛的过程。
Sportsmanship is shown in actions like shaking hands after a match, encouraging a struggling teammate and accepting decisions without arguing. Etiquette in sport includes calling your own faults in net games.
体育精神体现在赛后的握手、鼓励表现不佳的队友以及不争辩地接受判罚等行为中。运动礼仪包括在隔网球类项目中主动承认自己的失误。
Poor behaviour, such as cheating or verbal abuse, damages the spirit of sport and can result in penalties or disqualification. Good character is built by showing respect at all times.
作弊或辱骂等不良行为破坏了运动精神，可能导致处罚或取消资格。随时随地保持尊重，才能塑造良好的品格。
10. Assessing and Improving Performance | 评估与改进表现
You can use observation checklists, video analysis or simple fitness tests to identify strengths and areas for improvement in your own or a partner’s performance.
你可以利用观察清单、视频分析或简单的体能测试来发现自己或同伴表现中的优势与待改进之处。
Feedback is most useful when it is specific, constructive and given at the right time. Instead of saying ‘good job’, try ‘your follow-through on the shot was smooth, now try snapping your wrist for more power’.
当反馈明确具体、具有建设性且时机得当时最为有效。与其说“做得好”，不如说“你这一拍的随挥很流畅，现在试试抖腕来获得更多力量”。
Setting SMART targets (Specific, Measurable, Achievable, Relevant, Time-bound) helps you plan improvements and monitor progress over a term or a season.
设定 SMART 目标（具体、可测量、可实现、相关、有时限）有助于你制定改进计划，并在一个学期或赛季中监控进展。
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