📚 Year 7 OCR Physical Education: Summer Preview and Bridging Course | Year 7 OCR 体育：暑期预习与衔接课程
Welcome to this summer preview and bridging guide for Year 7 OCR Physical Education. Here you will explore the key concepts of health and fitness, body systems, movement skills, training principles, safety, and nutrition — all aligned with the OCR curriculum to help you enter secondary PE with confidence and a strong foundation.
欢迎阅读这篇 Year 7 OCR 体育暑期预习与衔接指南。你将在这里探索健康与健身、身体系统、运动技能、训练原则、安全和营养等关键概念，这些都与 OCR 课程大纲紧密对应，帮助你带着自信和扎实的基础进入中学体育课程。
1. What is Physical Education? | 什么是体育？
Physical Education is far more than playing sports; it is a subject that combines practical performance with scientific understanding of how the body works and how to maintain a healthy lifestyle.
体育教育远不止是进行运动；它是一门将实践表现与对身体如何运作及如何保持健康生活方式的科学理解相结合的学科。
In Year 7 OCR PE you will begin to link theory lessons with practical activities, learning why your heart beats faster when you run and how to improve your skills in games such as football, netball, and athletics.
在 Year 7 OCR 体育中，你将开始把理论课程与实践活动联系起来，了解为什么跑步时心跳会加快，以及如何在足球、无板篮球和田径等运动中提高你的技能。
2. Components of Health and Fitness | 健康与健身的组成部分
Health-related fitness includes cardiovascular endurance (stamina), muscular strength, muscular endurance, flexibility, and body composition. These components affect your overall wellbeing and ability to carry out daily tasks.
与健康相关的体适能包括心血管耐力（持久力）、肌肉力量、肌肉耐力、柔韧性和身体成分。这些组成部分影响着你的整体健康状况以及完成日常任务的能力。
Skill-related fitness components — agility, balance, coordination, power, reaction time, and speed — are especially important for sports performance and can be developed through targeted practice.
技能相关的体适能组成部分——敏捷性、平衡、协调、爆发力、反应时间和速度——对运动表现尤为重要，可以通过有针对性的练习来发展。
Recognising your own strengths and weaknesses across these components helps you set realistic goals and choose activities that keep you motivated.
认识到自己在这些方面的优势和不足，有助于你设定切合实际的目标，并选择能够让你保持动力的活动。
3. The Skeletal System | 骨骼系统
Your skeleton gives your body shape, supports weight, protects delicate organs (such as the brain, heart, and lungs), and produces red blood cells inside the bone marrow.
你的骨骼赋予了身体外形、支撑重量、保护脆弱的器官（如大脑、心脏和肺），并在骨髓内制造红细胞。
Key bones studied in Year 7 include the cranium, clavicle, scapula, humerus, ribs, spine (vertebrae), pelvis, femur, patella, tibia, and fibula. Each plays a specific role in movement and protection.
七年级需要学习的关键骨骼包括颅骨、锁骨、肩胛骨、肱骨、肋骨、脊柱（椎骨）、骨盆、股骨、髌骨、胫骨和腓骨。每块骨骼都在运动和保护中扮演着特定的角色。
Joints are where two or more bones meet. Ball-and-socket joints (shoulder, hip) allow movement in many directions, while hinge joints (elbow, knee) mainly allow bending and straightening.
关节是两块或以上骨骼相接的地方。球窝关节（肩关节、髋关节）允许向许多方向运动，而屈戌关节（肘关节、膝关节）主要允许屈曲和伸展。
4. The Muscular System | 肌肉系统
Muscles are attached to bones by tendons. When a muscle contracts it pulls on a bone, causing movement at a joint. Muscles always work in pairs — the agonist (prime mover) contracts while the antagonist relaxes.
肌肉通过肌腱附着在骨骼上。当肌肉收缩时，它会牵拉骨头，引起关节处的运动。肌肉总是成对工作——主动肌（主要运动肌）收缩，而拮抗肌放松。
Major muscles you need to identify include the biceps, triceps, deltoids, pectorals, rectus abdominis, quadriceps, hamstrings, and gluteals. For example, when you perform a bicep curl, the biceps are the agonist and the triceps are the antagonist.
你需要辨认的主要肌肉包括肱二头肌、肱三头肌、三角肌、胸肌、腹直肌、股四头肌、腘绳肌和臀肌。例如，当你做肱二头肌弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。
Building strength and endurance in these muscles improves posture, reduces injury risk, and enhances performance across all physical activities.
增强这些肌肉的力量和耐力可以改善姿势、降低受伤风险，并提高所有身体活动的表现。
5. The Cardio-Respiratory System | 心肺系统
The cardiovascular system consists of the heart, blood, and blood vessels. Its job is to transport oxygen and nutrients to working muscles and remove waste products such as carbon dioxide.
心血管系统由心脏、血液和血管组成。它的任务是向工作中的肌肉输送氧气和营养物质，并清除二氧化碳等废物。
The respiratory system — including the lungs, trachea, and diaphragm — brings air into the body and exchanges gases. During exercise, the intercostal muscles and diaphragm work harder to increase the depth and rate of breathing.
呼吸系统——包括肺、气管和横膈膜——将空气带入体内并进行气体交换。运动时，肋间肌和横膈膜更用力地工作，以增加呼吸深度和频率。
As you start exercising, your heart rate rises to pump more oxygen-rich blood. A stronger, more efficient cardio-respiratory system means you can exercise for longer without becoming breathless.
当你开始运动时，心率会上升，以泵送更多富氧血液。一个更强壮、更高效的心肺系统意味着你可以运动更久而不会气短。
6. Fundamental Movement Skills | 基本运动技能
Fundamental movement skills are the essential building blocks for all sports. They are usually divided into locomotor skills (running, jumping, hopping), object-control skills (throwing, catching, kicking), and stability skills (balancing, twisting).
基本运动技能是所有体育运动的必备基石。它们通常分为移动技能（跑、跳、单脚跳）、物体控制技能（投掷、接球、踢球）和稳定技能（平衡、扭转）。
In Year 7 you will practise these skills in a structured way, learning correct techniques so that you can transfer them to modified games and full sports later on.
在七年级，你将以结构化的方式练习这些技能，学习正确的技术，以便日后能够迁移到改编游戏和完整的运动项目中。
Mastering the basics early helps prevent bad habits and gives you the confidence to try new activities without fear of failure.
尽早掌握基本技能有助于防止养成坏习惯，并让你有信心尝试新活动而不用担心失败。
7. Principles of Training (FITT) | 训练原则（FITT）
The FITT principle is a simple way to plan and adjust your training. It stands for Frequency (how often you exercise), Intensity (how hard you work), Time (how long each session lasts), and Type (the kind of exercise you do).
FITT 原则是规划和调整训练的一种简单方法。它代表频率（你锻炼的次数）、强度（你锻炼的用力程度）、时间（每次训练持续多长时间）和类型（你进行的运动种类）。
For example, to improve flexibility you might stretch 4 times a week (Frequency), to the point of mild tension (Intensity), for 15 seconds per stretch (Time), using static stretches (Type).
例如，为了提高柔韧性，你可以每周拉伸 4 次（频率），拉伸到轻微紧张的程度（强度），每次拉伸保持 15 秒（时间），采用静态拉伸法（类型）。
Beyond FITT, you will also learn about specificity (training for your sport), overload (working harder than normal), progression (gradually increasing difficulty), and reversibility (use it or lose it).
除了 FITT，你还将学习专项性（为你的运动项目专门训练）、超负荷（比平时更努力）、渐进性（逐步增加难度）和可逆性（用进废退）。
8. Warm-Up and Cool-Down | 热身与整理活动
A well-structured warm-up has three phases: gentle pulse-raising exercises to increase blood flow, dynamic stretches and mobility drills, and sport-specific movements that prepare you mentally and physically.
一个结构良好的热身包括三个阶段：温和的提升脉搏练习以增加血流量，动态拉伸和灵活性练习，以及为你做好身心准备的运动专项动作。
A cool-down gradually decreases heart rate and helps remove waste products. It should include light jogging or walking followed by static stretching, holding each stretch without bouncing.
整理活动能逐渐降低心率并帮助清除代谢废物。它应该包括慢跑或步行，然后进行静态拉伸，每次拉伸保持不动、不要弹振。
Making warm-ups and cool-downs a routine habit significantly reduces the risk of muscle strains and joint injuries.
将热身和整理活动变成常规习惯，可以显著降低肌肉拉伤和关节损伤的风险。
9. Safety and Injury Prevention | 安全与伤害预防
Safety in PE starts with listening carefully to your teacher, wearing correct kit (non-slip trainers, shin pads when needed), and removing jewellery. Always check the playing surface and equipment before use.
体育课的安全首先在于仔细听老师的要求，穿着正确的装备（防滑运动鞋、必要时佩戴护腿板），并取下首饰。使用前一定要检查场地表面和器材。
Many common injuries — sprains, strains, blisters, and even fractures — can be avoided by warming up properly, using correct technique, staying within your limits, and staying hydrated.
许多常见的损伤——扭伤、拉伤、水泡甚至骨折——都可以通过充分热身、使用正确技术、量力而行和保持水分来避免。
If a minor injury does occur, remember R.I.C.E.: Rest the injured part, apply Ice (wrapped in a cloth), use gentle Compression, and Elevate the limb to reduce swelling.
如果发生轻微损伤，请记住 R.I.C.E. 原则：让受伤部位休息，冰敷（用布包裹），轻轻加压，并抬高肢体以减少肿胀。
10. Nutrition and Hydration | 营养与水分
Food provides the energy and nutrients you need to grow, think, and perform in PE. Carbohydrates are the body’s main fuel, proteins build and repair muscles, and healthy fats support long-lasting energy.
食物为你提供成长、思考和体育课表现所需的能量和营养素。碳水化合物是身体的主要燃料，蛋白质构建和修复肌肉，而健康的脂肪则提供持久的能量。
Vitamins and minerals (like calcium for bones and iron for blood) are essential, and water is perhaps the most important nutrient — it regulates temperature, transports substances, and keeps joints lubricated.
维生素和矿物质（如钙对骨骼、铁对血液）是必不可少的，而水可能是最重要的营养素——它能调节温度、运输物质并保持关节润滑。
Aim to drink water before, during, and after exercise. Avoid sugary energy drinks, which can cause energy spikes followed by a rapid crash and do not provide long-term benefits.
要在运动前、运动中和运动后喝水。避免饮用含糖能量饮料，它们会导致能量骤升随后快速下降，并不能带来长期益处。
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