📚 Year 7 WJEC PE: Case Study – Analysing and Improving 1500m Performance | Year 7 WJEC 体育：案例分析 – 分析与提高1500米跑步表现
In WJEC Year 7 Physical Education, one of the most valuable skills you will develop is the ability to analyse your own or a partner’s performance and create a practical improvement plan. This article takes you through a full case study: Ethan, a 12-year-old student who wants to improve his 1500m run time from 6 minutes 30 seconds down to 5 minutes 45 seconds in 8 weeks. By breaking down the process step by step, you will see exactly how to apply key training principles, goal setting, nutrition, mental preparation and assessment techniques. Use this as a model for your own case study analyses in PE.
在 WJEC 七年级体育课中，你将培养的一项非常有价值的技能是分析自己或同伴的表现，并制定一个切实可行的改进计划。本文通过一个完整的案例带你实战演练：12 岁的伊森希望在 8 周内把他 1500 米跑的成绩从 6 分 30 秒提高到 5 分 45 秒。通过逐步分解整个过程，你将清楚地看到如何应用关键训练原则、目标设定、营养、心理准备以及评估技术。你可以把这份分析作为自己在体育课中进行案例分析的模板。
1. Case Study Introduction: Meet Ethan | 案例介绍：认识伊森
Ethan is a active Year 7 student who plays football at the weekend but has never specifically trained for middle-distance running. His current 1500m time, recorded during a PE lesson on a standard 400m track, is 6 minutes and 30 seconds. He wants to represent his house in the school sports day 1500m event, and the qualifying target is 5:45. He has 8 weeks to prepare and is willing to follow a structured plan.
伊森是一名活跃的七年级学生，周末经常踢足球，但他从未专门为中距离跑步进行过训练。在体育课上利用标准 400 米跑道测得的他目前 1500 米成绩为 6 分 30 秒。他想要代表自己所在的院系参加学校运动会的 1500 米项目，而达标线是 5 分 45 秒。他有 8 周的准备时间，并且愿意遵循有结构的训练计划。
This case study will help us analyse Ethan’s starting point, set realistic goals, and design a safe, effective programme that follows WJEC guidance on health, fitness and well-being. All the methods shown here can be used for other events and sports you might choose for your own case study task.
这个案例分析将帮助我们分析伊森的起点，设定切实可行的目标，并设计一个安全有效的计划，该计划遵循 WJEC 关于健康、体能与幸福感的指导。这里展示的所有方法都可以用于你为自己案例分析任务所选择的其他项目或运动。
2. Current Performance Assessment | 当前表现评估
Before any plan can be made, we must gather baseline data. Ethan’s PE teacher timed him over 1500m and also recorded his lap splits: 400m in 1:35, 800m in 3:20, 1200m in 5:12, and a slower final 300m. His resting heart rate was measured at 72 beats per minute (bpm), and his heart rate immediately after the run was 196 bpm. A simple fitness test, the 20m shuttle run, showed his estimated VO2max is around 42 ml/kg/min, which is average for his age.
在制定任何计划之前，我们必须收集基线数据。伊森的体育老师为他计时了 1500 米，并记录了他的分段成绩：400 米 1 分 35 秒，800 米 3 分 20 秒，1200 米 5 分 12 秒，最后 300 米明显减慢。他的安静心率测量为每分钟 72 次 (bpm)，跑后立即测得的心率为 196 bpm。一项简单的体能测试——20 米折返跑——估算出他的最大摄氧量 (VO2max) 约为 42 ml/kg/min，这在他这个年龄段属于中等水平。
This information reveals several areas to work on. The drop in pace in the final part of the race suggests Ethan lacks aerobic endurance and possibly an efficient pacing strategy. His maximum heart rate of around 208 bpm (using the formula 220 minus age 12) shows he was working near his limit, but his body cannot sustain that effort without greater cardiovascular fitness. We now have clear evidence to guide our planning.
这些信息揭示了几个需要改进的地方。比赛后段速度的下降表明伊森缺乏有氧耐力，可能还缺少有效的配速策略。根据 “220 减去年龄” 的公式，他的最大心率约为 208 bpm，这说明他几乎达到了个人极限，但没有更好的心血管体能他的身体无法维持那样的努力。我们现在有了清晰的证据来指导我们的计划。
3. Setting SMART Targets | 设定 SMART 目标
Using the principle of SMART targets, we can turn Ethan’s ambition into a precise goal. SMART stands for Specific, Measurable, Achievable, Relevant and Time-bound. Ethan’s overall target is to run 1500m in 5 minutes 45 seconds, which is a 45-second improvement. We break this down into smaller steps: after 4 weeks, aim for 6:05; after 6 weeks, 5:55; and finally 5:45 by week 8. These mini-goals make the process manageable.
利用 SMART 目标原则，我们可以把伊森的愿望转化为一个精准的目标。SMART 代表具体 (Specific)、可测量 (Measurable)、可实现 (Achievable)、相关 (Relevant) 和有时限 (Time-bound)。伊森的总体目标是以 5 分 45 秒跑完 1500 米，这意味着要提高 45 秒。我们将其分解为更小的步骤：4 周后目标 6 分 05 秒；6 周后 5 分 55 秒；到第 8 周最终达到 5 分 45 秒。这些阶段性的小目标让整个过程更易管理。
Setting a specific time target also allows Ethan to check his progress regularly. Each training session can include a timed effort over 800m or 1000m to see if he is on track. This approach keeps motivation high and gives him a sense of achievement as he hits each mini-target.
设定一个具体的时间目标还让伊森能够定期检查自己的进展。每次训练课可以包含一次计时的 800 米或 1000 米跑，看看他是否按计划进行。这种方法可以保持高昂的动力，并在达成每个小目标时给他带来成就感。
4. The FITT Principle for Training | FITT 训练原则
To improve aerobic endurance we use the FITT principle: Frequency, Intensity, Time and Type. For Ethan’s 8-week plan, we set Frequency at 3 running sessions per week, plus one football match for active recovery and enjoyment. Intensity will be guided by heart rate; he should work at 65-80% of his maximum heart rate (approx. 135-166 bpm) during longer steady runs, and push to 85-90% (approx. 177-187 bpm) during interval training. Time per session will vary from 20 minutes of intervals to 35 minutes of continuous running. The Type of training will mix continuous running, interval training and fartlek (speed play).
为了提高有氧耐力，我们使用 FITT 原则：频率 (Frequency)、强度 (Intensity)、时间 (Time) 和类型 (Type)。在伊森的 8 周计划中，我们把频率定为每周 3 次跑步训练，外加一次足球比赛作为积极恢复和兴趣保持。强度将通过心率来引导；在较长距离的匀速跑时，他应将心率保持在最大心率的 65-80% 之间（约 135-166 bpm），而在间歇训练时推高至 85-90%（约 177-187 bpm）。每次训练时间从 20 分钟的间歇跑到 35 分钟的持续跑不等。训练类型将混合持续跑、间歇训练和法特莱克跑（变速跑）。
Below is an example weekly schedule using FITT for week 3 of the programme:
以下是计划第 3 周使用 FITT 原则的周计划示例：
| Day / 星期 | Activity / 活动 | FITT Detail / FITT 详情 |
|---|---|---|
| Monday | Continuous run / 持续跑 | 20 min at 70% max HR (approx. 145 bpm) / 20 分钟，强度 70% 最大心率 (约 145 bpm) |
| Wednesday | Interval training / 间歇训练 | 4 x 600m at 85% with 2-min rest / 4 组 600 米，强度 85%，间歇 2 分钟 |
| Friday | Fartlek / 法特莱克 | 25 min, alternate fast and slow sections / 25 分钟，快慢交替 |
| Saturday | Football match / 足球比赛 | Active recovery and fun / 积极恢复与乐趣 |
This pattern ensures overload without overtraining, and the rest days allow Ethan’s body to adapt and grow stronger.
这种模式确保了超负荷但不过度训练，休息日让伊森的身体得以适应并变得更强。
5. Warm-Up and Cool-Down Routines | 热身与放松流程
Every training session must include a proper warm-up and cool-down to prevent injury and improve performance. Ethan’s warm-up will begin with 5 minutes of light jogging to gradually raise his heart rate, followed by dynamic stretches such as leg swings, lunges and high knees. He then performs 3-4 stride-outs of about 60m at a fast but controlled pace to prepare his neuromuscular system.
每一次训练课都必须包含适当的热身和放松，以预防损伤并提升表现。伊森的热身将从 5 分钟的轻微慢跑开始，以逐步提高心率，随后进行动态拉伸，如摆腿、弓步走和高抬腿。然后他进行 3 到 4 次约 60 米的加速跑，以快速但可控的速度让神经肌肉系统做好准备。
After the main session, Ethan cools down with 5-10 minutes of easy jogging or walking, bringing his heart rate back to near resting levels. Static stretches held for 20-30 seconds for the quadriceps, hamstrings, calves and hip flexors help reduce muscle soreness and maintain flexibility. He also uses this time to reflect on how the session felt, which is useful for monitoring progress.
主体训练结束后，伊森通过 5 到 10 分钟的轻松慢跑或步行进行放松，使心率降回接近安静水平。他对股四头肌、腘绳肌、小腿和髋屈肌进行每个动作维持 20-30 秒的静态拉伸，以减少肌肉酸痛并保持柔韧性。他还利用这段时间反思训练感受，这对于监控进展很有帮助。
6. Aerobic Endurance and Technique | 有氧耐力与技术
Since the 1500m is primarily an aerobic event, building a strong aerobic base is essential. Ethan needs to develop an efficient running technique: a relaxed but upright posture, arms swinging loosely from the shoulders with elbows bent at about 90 degrees, and a mid-foot landing to reduce braking forces. Regular drills such as ‘fast feet’ and ‘butt kicks’ are included once a week to reinforce good form.
由于 1500 米主要是一项有氧运动项目，建立牢固的有氧基础至关重要。伊森需要培养高效的跑步技术：保持放松但直立的上体姿势，双臂从肩部自然摆动，肘部弯曲约 90 度，采用中足着地以减少制动力。每周安排一次类似“小步快频”和“后踢腿”的常规练习，以巩固良好的技术。
To specifically boost his VO2max, Ethan does one weekly interval session where he runs at 90–95% of max HR for short bursts (e.g. 4 x 400m with 90-second recovery). This teaches his body to transport and use oxygen more effectively. Over the 8 weeks, his slower continuous runs increase gradually in duration from 15 to 30 minutes, building the endurance needed to hold a faster pace throughout the full distance.
为专门提升他的最大摄氧量，伊森每周进行一次间歇训练，以最大心率的 90% 至 95% 进行短距离冲刺（例如 4 组 400 米，恢复 90 秒）。这能教会他的身体更有效地运输和利用氧气。在 8 周内，他的慢速持续跑时长从 15 分钟逐步增加到 30 分钟，建立起在全距离内保持更快配速所需的耐力。
7. Nutrition and Hydration | 营养与水分补充
Proper fuelling can make a significant difference to Ethan’s energy levels and recovery. A balanced diet including complex carbohydrates (wholegrain pasta, rice, oats) provides slow-release energy for training. Lean proteins (chicken, beans, eggs) help repair muscles, while fruits and vegetables supply vitamins and minerals. Ethan is advised to eat a carb-rich snack such as a banana or a small bowl of cereal 1-2 hours before a session, and to have a post-training snack mixing protein and carbs, like a yogurt with fruit, within 30 minutes of finishing.
恰当的能量补充对伊森的能量水平与恢复有显著影响。包含复合碳水化合物（全麦意面、米饭、燕麦）的均衡膳食能为训练提供缓慢释放的能量。瘦蛋白质（鸡肉、豆类、鸡蛋）有助于修复肌肉，而水果蔬菜提供维生素和矿物质。建议伊森在训练前 1-2 小时吃一些富含碳水化合物的零食，如一根香蕉或一小碗麦片，并在训练后 30 分钟内补充混合了蛋白质和碳水化合物的零食，比如水果拌酸奶。
Hydration is equally important. Ethan drinks 400-600 ml of water 2 hours before running, sips water regularly throughout the session, and rehydrates with at least 500 ml afterwards. On hot days or after intense sessions, he might include an electrolyte drink to replace salts lost through sweat. Avoiding sugary fizzy drinks and junk food helps maintain stable energy and concentration throughout the school day.
水分补充同样重要。伊森在跑步前 2 小时饮用 400-600 毫升水，训练过程中定时小口喝水，训练后至少再补充 500 毫升水分。在炎热天气或高强度训练后，他可以饮用含有电解质的饮料以补充汗液中流失的盐分。避免含糖汽水和垃圾食品有助于在全天在校期间保持稳定的能量和注意力。
8. Mental Preparation and Motivation | 心理准备与动机
Running the 1500m requires mental toughness, especially in the final lap. Ethan learns simple psychological strategies such as positive self-talk: replacing thoughts like “I cannot keep going” with “I am strong, one step at a time”. He also practices visualisation, where he closes his eyes before the session and imagines himself running smoothly, maintaining pace and crossing the finish line strongly. This builds confidence and reduces anxiety.
跑 1500 米需要心理上的韧性，特别是在最后一圈。伊森学会了一些简单的心理策略，比如积极的自我对话：用“我很强壮，一步一个脚印”来取代“我坚持不住了”的想法。他还练习了视觉化想象，在训练前闭上眼睛，想象自己顺畅地奔跑、保持住配速并强有力冲过终点线。这有助于建立信心并减轻焦虑。
To stay motivated over 8 weeks, Ethan keeps a simple training diary where he records times, how he felt, and any personal bests. He shares his goals with his PE teacher and friends, creating a support network. Small rewards, like watching a film or buying a new pair of running socks after reaching a mini-goal, can keep the journey enjoyable and on track.
为了在 8 周内保持动力，伊森坚持写简单的训练日志，记录时间、感受以及任何个人最佳成绩。他将自己的目标告知体育老师和朋友们，营造了一个支持网络。在达成一个小目标后给予自己小小的奖励，比如看一场电影或为达成目标后买一双新跑袜，能让整个过程变得愉快且不偏离计划。
9. Safety, Equipment and Environment | 安全、装备与环境
Safety underpins every training decision. Ethan always checks with a parent or guardian before running outdoors and ensures he is visible if running in low light. He wears well-fitted running shoes that provide adequate cushioning and support, as worn-out trainers can lead to shin splints or other injuries. In hot weather, he schedule runs in the cooler morning or evening, and in winter he layers up with breathable clothing.
安全是每项训练决策的基础。伊森在进行户外跑步前总会先告知家长或监护人，并确保在光线较暗时自己容易被看见。他穿着合脚的跑鞋，提供足够的缓冲与支撑，因为磨损的旧运动鞋可能导致胫骨疼痛或其他损伤。在炎热天气里，他把跑步安排在较凉爽的早晨或傍晚；在冬季则穿着透气的多层衣物。
He also learns to listen to his body: sharp pain, extreme breathlessness or dizziness mean he should stop immediately and seek advice. The school track and local park provide safe, even surfaces for interval and continuous runs. All sessions begin with the warm-up outlined earlier, and he never runs if feeling unwell or carrying an injury. This responsible attitude is a core part of WJEC Year 7 health and well-being education.
他还学会倾听自己身体的声音：剧烈疼痛、严重呼吸困难或头晕意味着他应立即停止并寻求建议。学校跑道和当地公园为间歇跑和持续跑提供了安全平整的地面。所有训练课都以先前说明的热身开始，并且在感觉不适或带有伤病时绝不跑步。这种负责任的态度是 WJEC 七年级健康与幸福感教育的核心组成部分。
10. Monitoring Progress and Feedback | 监控进展与反馈
Without regular checks, Ethan would not know if his plan is working. He times a 1200m run at the end of week 4 and aims to beat 5:05. Heart rate recovery is also monitored: after a standard 3-minute step test, his heart rate should return closer to resting levels more quickly as fitness improves. His teacher provides feedback on his running posture and suggests drills to keep his shoulders relaxed when fatigued.
如果没有定期检查，伊森就无法知道自己的计划是否有效。他在第 4 周结束时计时跑一次 1200 米，目标是跑进 5 分 05 秒以内。心率恢复也受到监控：在标准的 3 分钟台阶测试后，随着体能提高，他的心率应该能更快地恢复到接近安静水平。老师对他的跑步姿势给出反馈，并建议通过练习在疲劳时保持双肩放松。
Data is recorded in a simple table, allowing Ethan to visualise improvement. For example:
数据记录在一个简单的表格中，让伊森能够直观地看到进步。例如：
| Week / 周次 | 800m Time / 800 米成绩 | Post-run HR / 跑后心率 | Feelings (1-10) / 感受 (1-10) |
|---|---|---|---|
| 1 | 3:20 | 196 bpm | 7 |
| 4 | 3:05 | 188 bpm | 8 |
| 8 | 2:52 | 180 bpm | 9 |
Seeing this progress reinforces Ethan’s commitment and highlights the link between consistent training and measurable results. If he were not improving, the plan would be adjusted – perhaps by altering intensity or adding an extra rest day.
看到这样的进步会强化伊森的投入，并凸显坚持训练与可测量成果之间的联系。如果他未能取得进步，就会调整计划——例如改变强度或增加一个额外的休息日。
11. Conclusion: Putting It All Together | 结论：整合实施
Ethan’s 8-week journey demonstrates exactly how a WJEC Year 7 case study should be structured: assess the current situation, set SMART targets, design a programme based on the FITT principle, pay attention to warm-up, technique, nutrition and mental skills, and monitor progress with clear data. Every element connects back to the core goal of running 1500m faster, yet all the principles can be transferred to any sport, from netball to swimming.
伊森的 8 周旅程完整展示了 WJEC 七年级案例分析应如何构建：评估现状，设定 SMART 目标，基于 FITT 原则设计计划，重视热身、技术、营养与心理技能，并用清晰的数据监控进展。每一个要素都与跑出更快的 1500 米这一核心目标相关联，而所有这些原则都可以迁移到任何运动中去，从无挡板篮球到游泳。
When you complete your own case study for PE, remember to be specific, use the correct terminology (like FITT, SMART, VO2max) and back up your recommendations with reasons. The ability to analyse and improve performance is not just a skill for the classroom – it is a life skill that promotes lifelong health, resilience and a positive attitude towards physical activity.
当你在体育课上完成自己的案例分析时，记得要具体、使用正确的术语（如 FITT、SMART、VO2max），并为你的建议提供理由。分析并提升表现的能力不仅是一项课堂技能，更是一项生活技能，能促进终身的健康、韧性以及对身体活动的积极态度。
Published by TutorHao | Physical Education Revision Series | aleveler.com
更多咨询请联系16621398022（同微信）
屏轩国际教育cambridge primary/secondary checkpoint, cat4, ukiset,ukcat,igcse,alevel,PAT,STEP,MAT, ibdp,ap,ssat,sat,sat2课程辅导，国外大学本科硕士研究生博士课程论文辅导