📚 Year 7 WJEC PE: Winter Holiday Intensive Revision Plan | 七年级WJEC体育：寒假强化复习计划
The winter break is not just a time to relax – it is a golden window for Year 7 students studying the WJEC Physical Education curriculum to reinforce what they have learned and stay physically active. A clear, structured revision plan can help you revisit key fitness concepts, practise movement skills, and build healthy routines that will boost your confidence for the spring term. This guide offers a balanced 4‑week approach, blending theory review, practical challenges and recovery, so you return to school stronger in both mind and body.
寒假不仅是放松的时间，对学习WJEC体育课程的七年级学生来说，更是一个巩固所学知识、保持身体活跃的黄金窗口。一份清晰、有结构的复习计划能帮助你重温关键的健身概念、练习运动技能并建立健康的日常习惯，为春季学期积蓄自信。本指南提供一种四周平衡方案，将理论回顾、实践挑战和恢复结合在一起，让你在身心两方面都更强大地回到校园。
1. Setting Revision Goals | 设定复习目标
Before diving into any revision, take ten minutes to write down two or three achievable goals for the holiday. For example, you might aim to improve your flexibility by stretching three times a week or to be able to explain the components of fitness without looking at your notes. Clear goals keep you motivated and help you measure progress over the break.
在开始复习前，花十分钟写下两到三个可以在假期实现的目标。例如，你可以设定每周拉伸三次以提升柔韧性，或者能够在不看笔记的情况下解释体能的组成部分。清晰的目标能让你保持动力，帮助你在假期中衡量进步。
- Write your goals on a card and place it where you will see it every day.
- 把目标写在小卡片上，放在每天都能看到的地方。
- Share your goals with a family member – they can encourage you to stick to the plan.
- 与家人分享你的目标——他们可以鼓励你坚持计划。
Break each goal into smaller steps. If your target is to learn the key muscles, plan to study two muscle groups per session. Small wins build momentum.
把每个目标分解成小步骤。如果你的目标是记住主要肌肉，可以计划每次学习两个肌群。小胜利能积累起前进的势头。
2. Key Fitness Concepts to Review | 需要回顾的关键健身概念
The WJEC Year 7 syllabus introduces several core ideas you must understand. Start by reviewing the definitions of health, fitness and exercise, as these terms are often tested. Health is a state of complete physical, mental and social well-being, while fitness is the ability to meet the demands of the environment. Exercise is a planned physical activity done to improve health or fitness.
WJEC七年级大纲介绍了一些你必须理解的核心概念。从回顾健康、体适能和锻炼的定义开始，这些术语经常被考查。健康是身体、心理和社会福祉的完整状态，而体适能是满足环境需求的能力。锻炼则是有计划的、旨在改善健康或体能的体育活动。
Next, make sure you can list the five components of health-related fitness: cardiovascular endurance, muscular endurance, muscular strength, flexibility and body composition. Be ready to explain how each component benefits everyday life and sporting performance.
接下来，确保你能列出健康相关体能的五个组成部分：心血管耐力、肌肉耐力、肌肉力量、柔韧性和身体成分。准备好解释每个组成部分如何使日常生活和运动表现受益。
Use flashcards to test yourself on these terms. Write the component on one side and a sport example on the other, such as ‘Flexibility – a gymnast performing a split’.
使用抽认卡自测这些术语。一面写上组成部分，另一面写一个运动例子，例如“柔韧性——体操运动员做劈叉”。
3. Components of Health-Related Fitness | 健康相关体能的组成部分
Now go deeper into each health-related fitness component. Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to working muscles over time. Activities like running, swimming and cycling develop this component. Muscular endurance is the capacity of a muscle to contract repeatedly without fatigue – think of a rower pulling against water for several minutes.
现在深入每个健康相关体能组成部分。心血管耐力是心脏和肺长时间向工作肌肉供氧的能力，跑步、游泳和骑自行车等活动能发展这一能力。肌肉耐力是肌肉反复收缩而不疲劳的能力——想想划船运动员连续几分钟对抗水阻。
Muscular strength is the maximum force a muscle can exert in one effort, such as a weightlifter performing a single heavy lift. Flexibility refers to the range of motion around a joint; regular stretching can improve it and reduce injury risk. Body composition describes the proportion of fat, muscle and bone in the body. A healthy body composition supports overall performance.
肌肉力量是肌肉一次发力能产生的最大力量，就像举重运动员进行一次极限举起。柔韧性指关节周围的活动范围；经常拉伸可以改善柔韧性并降低受伤风险。身体成分描述了体内脂肪、肌肉和骨骼的比例。健康的身体成分有助于整体运动表现。
Create a mini poster for your wall that names the five components alongside a simple stick‑figure sketch for each. Visual memory helps solidify the information.
为你的墙壁制作一张小海报，列出五个组成部分，每个旁边配上简单的火柴人简笔画。视觉记忆有助于巩固信息。
4. Components of Skill-Related Fitness | 技能相关体能的组成部分
In addition to health-related components, WJEC PE expects you to know the six skill-related fitness factors: agility, balance, coordination, power, reaction time and speed. These are more closely linked to sports performance than to general health. Agility is the ability to change direction quickly, essential for footballers dodging opponents. Balance is maintaining stability whether static (a handstand) or dynamic (riding a bike).
除了健康相关组成部分，WJEC体育还要求你了解六个技能相关体能因素：敏捷性、平衡、协调、爆发力、反应时间和速度。这些因素与运动表现的关系比与一般健康更为密切。敏捷性是快速改变方向的能力，对于足球运动员避开对手至关重要。平衡是保持稳定的能力，无论是静态（倒立）还是动态（骑自行车）。
Coordination is the smooth integration of body parts, such as hitting a ball with a racket. Power is a combination of strength and speed – think of a long jumper exploding off the board. Reaction time is how quickly you respond to a stimulus, and speed is the ability to cover a distance in the shortest time possible.
协调性是身体各部位的顺畅配合，比如用球拍击球。爆发力是力量与速度的结合——想想跳远运动员从踏板爆发出起跳。反应时间是你对刺激做出反应的速度，速度则是在尽可能短的时间内通过一段距离的能力。
Try a simple home test: time how many sideways cone touches you can do in 30 seconds to measure agility. Keep a record and watch your numbers improve over the holiday.
尝试一个简单的家庭测试：计时30秒内你能完成多少次侧向触碰标志锥，以测量敏捷性。做好记录，观察假期中你的数字如何提高。
5. Understanding Training Principles | 理解训练原则
To progress safely, athletes use the FITT principle: Frequency, Intensity, Time and Type. Frequency is how often you train; intensity is how hard you work; time refers to the duration of each session; and type is the kind of exercise you do. Applying FITT helps you design a balanced personal programme.
为安全进步，运动员使用FITT原则：频率、强度、时间和类型。频率是你训练的频繁程度；强度是你努力的多少；时间指每次训练的持续时间；类型是你进行的运动种类。运用FITT能帮助你设计平衡的个人计划。
Also revisit the concept of overload: to improve fitness, you must gradually increase the demands on your body. For example, if you can jog comfortably for 10 minutes, add 2 minutes next week. Progressive overload prevents plateau and injury.
也要重温超负荷的概念：为提高体适能，你必须逐渐增加对身体的负荷。例如，如果你能轻松慢跑10分钟，下周就增加2分钟。渐进超负荷能防止平台期和受伤。
Write a short training plan for one of your goals using the FITT table below as a template.
利用下面的FITT表格模板，为你的一个目标写一份简短训练计划。
| Frequency | 3 times per week |
| Intensity | Working at 60-70% of maximum heart rate |
| Time | 20 minutes per session |
| Type | Cycling or brisk walking |
You can calculate your estimated maximum heart rate (MHR) using this simple formula:
你可以用这个简单公式估算你的最大心率（MHR）：
MHR = 220 − age
6. The Warm‑Up and Cool‑Down | 热身与放松
Every safe exercise session begins with a warm‑up and ends with a cool‑down. A warm‑up gradually raises your heart rate, increases blood flow to muscles and mentally prepares you for activity. It should include a pulse‑raising phase (jogging or skipping), dynamic stretches (leg swings, arm circles) and sometimes skill‑specific activities like gentle dribbling.
每次安全的锻炼都以热身开始，以放松结束。热身能逐渐提高心率，增加肌肉的血液流动，并为活动做好心理准备。热身应包括脉搏提升阶段（慢跑或跳绳）、动态拉伸（摆腿、绕臂）以及有时涉及特定技能的活动，如轻柔运球。
The cool‑down returns your body to its resting state slowly, preventing dizziness and stiffness. Hold static stretches for 15–30 seconds, targeting the muscles you have just used. Deep breathing during the cool‑down also helps relaxation.
放松让身体慢慢恢复到安静状态，防止头晕和僵硬。保持静态拉伸15–30秒，针对刚刚用过的肌肉。放松期间深呼吸也有助于恢复。
Practise a 5‑minute warm‑up and 5‑minute cool‑down at home, and write down five dynamic stretches you enjoy. This routine will become automatic when you return to school PE lessons.
在家练习5分钟热身和5分钟放松，写下你喜欢的五个动态拉伸动作。这套程序将成为你回到学校体育课时的自然习惯。
7. Nutrition and Hydration for Performance | 营养与水分对运动表现的影响
What you eat and drink directly affects your energy levels and concentration. WJEC PE expects Year 7 students to understand the role of macronutrients – carbohydrates for energy, protein for muscle repair and growth, fats for slow‑release fuel – and the importance of water for transport, temperature regulation and joint lubrication.
你吃什么、喝什么直接影响你的能量水平和专注力。WJEC体育要求七年级学生理解常量营养素的作用——碳水化合物提供能量，蛋白质用于肌肉修复与生长，脂肪提供缓慢释放的燃料——以及水在运输、体温调节和关节润滑中的重要性。
Plan a day’s menu that supports an active lifestyle. Include a breakfast of porridge and banana, a lunch of chicken salad wrap, and an evening meal of pasta with vegetables. Drink water regularly throughout the day, not just when you feel thirsty.
计划一日的菜单，支持积极的生活方式。包括早餐燕麦粥和香蕉、午餐鸡肉沙拉卷、晚餐蔬菜意面。全天定时喝水，而不仅仅是口渴时才喝。
- Avoid sugary fizzy drinks – they cause energy spikes then crashes.
- 避免含糖汽水——它们会导致能量骤升后骤降。
- Try keeping a simple food diary for one week to see if you are eating a balanced mix.
- 尝试记录一周的简单饮食日记，看看自己是否摄入了均衡的搭配。
8. Active Holiday Ideas | 积极假期活动建议
Revision does not mean sitting at a desk all day. The WJEC curriculum values practical participation, so use the holiday to try new activities or develop skills in sports you already love. You could organise a family walk that includes short sprint bursts, practise court sports at a local park, or follow an online dance workout.
复习并不意味着整天坐在书桌前。WJEC课程重视实践参与，所以利用假期尝试新活动或在你已经喜爱的运动中发展技能。你可以组织一次家庭步行，包括短距离冲刺；在当地公园练习场地运动；或者跟着在线舞蹈锻炼视频练习。
If the weather keeps you indoors, set up circuit stations at home: star jumps, lunges, press‑ups and high knees. Aim to complete at least 30 minutes of moderate activity on most days, as recommended by the UK Chief Medical Officers’ guidelines.
如果天气让你无法出门，可以在家布置循环训练站：开合跳、弓步蹲、俯卧撑和高抬腿。按照英国首席医疗官指南的建议，争取大多数日子里至少完成30分钟中等强度的活动。
Record your activities in a logbook – note what you did, how long, and how you felt. This log can even form evidence for your school PE portfolio.
用日志记录你的活动——记下你做了什么、时长以及你的感受。这份日志甚至可以作为学校体育档案的证据。
9. Sample Revision Timetable | 示例复习时间表
A consistent routine helps you cover all topics without feeling overwhelmed. The table below offers a balanced weekly plan mixing theory, practical work and rest. Adjust the slots to fit your family’s holiday schedule.
一致的作息能帮助你覆盖所有主题而不感到焦虑。下表提供了一个平衡的周计划，将理论、实践和休息混合在一起。你可以根据家庭的假期安排调整时间板块。
| Day | Morning (20 min) | Afternoon (30–45 min) |
| Monday | Flashcard review: health‑related fitness | Family walk + agility cone drills |
| Tuesday | Draw and label food groups poster | Online yoga or flexibility session |
| Wednesday | FITT principle worksheet | Ball skills: dribbling and passing |
| Thursday | Rest or light stretch | Rest – watch a sports match and note the fitness components used |
| Friday | Skill‑related fitness quiz | Circuit training at home |
| Saturday | Plan a healthy meal menu | Active game with family (e.g., football in park) |
| Sunday | Reflect on weekly goals | Gentle walk and static stretching |
Stick to the timetable loosely – if you miss a session, simply continue the next day. Consistency matters more than perfection.
宽松地遵守时间表——如果错过了一次训练，第二天继续就好。一致性比完美更重要。
10. Safety and Parental Guidance | 安全与家长指导
Your holiday revision must always be safe. Wear appropriate clothing and trainers for physical activities, warm up properly, and listen to your body. If you feel pain, dizziness or excessive breathlessness, stop immediately and tell an adult. Exercising with a family member not only increases safety but also makes the experience more enjoyable.
你的假期复习必须始终安全。进行体育活动时要穿合适的衣服和运动鞋，充分热身，并倾听身体的声音。如果感到疼痛、头晕或过度气喘，立即停下并告诉成年人。与家人一起锻炼不仅能提高安全性，还能让体验更愉快。
Parents can play a supportive role by helping to set realistic schedules, providing healthy snacks and celebrating small achievements, like learning all five health‑related components by heart. Avoid pushing too hard – rest days are essential for growth and injury prevention.
家长可以通过帮助制定合理计划、提供健康零食和庆祝小成就（如熟记所有五个健康相关组成部分）来发挥支持作用。避免过度施压——休息日对生长发育和预防损伤至关重要。
Remember that the WJEC curriculum also values fair play and respect. Use the holiday to practise sporting etiquette: thank a partner after a drill, encourage siblings, and keep a positive attitude even when a skill feels difficult.
请记住WJEC课程也重视公平竞争和尊重。利用假期实践体育礼仪：练习后感谢伙伴，鼓励兄弟姐妹，即使在技能感觉困难时也保持积极态度。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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