📚 Year 7 WJEC Physical Education: Core Knowledge Summary | Year 7 WJEC 体育：核心知识点梳理
Physical Education in Year 7 introduces students to the fundamental principles that underpin a healthy, active lifestyle. The WJEC curriculum focuses on developing practical skills, understanding how the body works during exercise, and appreciating the importance of fair play. This article summarises the essential knowledge every Year 7 learner needs to master, covering fitness components, body systems, training methods, safety, and nutrition.
七年级的体育教育向学生介绍支撑健康积极生活方式的基本原则。WJEC 课程侧重于培养实践技能，理解运动时身体的工作原理，并尊重公平竞争的重要性。本文梳理了每位七年级学生需要掌握的核心知识点，涵盖体能要素、身体系统、训练方法、安全以及营养等内容。
1. Introduction to Physical Education | 体育教育导论
Physical Education is not just about playing games; it is the study of movement, health, and personal development. Through PE, you learn how to improve your physical abilities, work as part of a team, and make choices that benefit your long-term well‑being. The subject links directly to lifelong habits that help prevent illness and boost mental health.
体育教育不仅仅是玩游戏，它是关于运动、健康和个人发展的研究。通过体育课，你学会如何提升身体能力、在团队中协作，并做出有益于长期健康的选择。这门学科与预防疾病、促进心理健康的终身习惯直接相关。
2. Components of Fitness | 体能要素
Fitness can be divided into health‑related and skill‑related components. Health‑related fitness includes cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Skill‑related fitness covers agility, balance, coordination, power, reaction time, and speed. Knowing these helps you target specific areas in training.
体能可分为健康相关要素和技能相关要素。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。技能相关体能包括灵敏性、平衡能力、协调性、爆发力、反应时间和速度。了解这些要素有助于你在训练中有针对性地提升。
3. The Skeletal System | 骨骼系统
Your skeleton provides structure, protects vital organs, and allows movement by providing attachment points for muscles. Key bones to know at Year 7 include the cranium, clavicle, scapula, humerus, ribs, vertebral column, pelvis, femur, patella, tibia, and fibula. Joints such as the hinge joint (e.g., knee) and ball‑and‑socket joint (e.g., shoulder) enable different ranges of motion.
骨骼提供身体支架，保护重要器官，并通过为肌肉提供附着点来实现运动。七年级需要掌握的主要骨骼包括颅骨、锁骨、肩胛骨、肱骨、肋骨、脊柱、骨盆、股骨、髌骨、胫骨和腓骨。枢纽关节（如膝关节）与球窝关节（如肩关节）等不同关节实现不同的活动范围。
4. The Muscular System | 肌肉系统
Muscles work in pairs to produce movement – when one contracts (agonist), the other relaxes (antagonist). Major muscles include the biceps, triceps, deltoid, pectorals, abdominals, quadriceps, hamstrings, and gastrocnemius. Understanding muscle actions helps you refine technique in every sport, from throwing to sprinting.
肌肉成对工作以产生运动——当一块肌肉收缩（主动肌）时，另一块放松（拮抗肌）。主要肌肉包括肱二头肌、肱三头肌、三角肌、胸大肌、腹肌、股四头肌、腘绳肌和腓肠肌。理解肌肉的动作有助于你完善从投掷到短跑等各项运动的技术。
5. Aerobic and Anaerobic Exercise | 有氧与无氧运动
Aerobic exercise uses oxygen to release energy over a sustained period, such as in jogging or cycling. Anaerobic exercise involves short, intense bursts where the body works without sufficient oxygen, like sprinting or weightlifting. Both types are essential for all‑round fitness, and they produce different long‑term adaptations in the heart and muscles.
有氧运动利用氧气在持续时间内释放能量，例如慢跑或骑行。无氧运动则是在氧气供应不足的情况下进行短时间高强度爆发，如短跑或举重。两类运动对全面提升体能都很重要，且会对心脏和肌肉产生不同的长期适应效果。
6. Principles of Training (FITT) | 训练原则（FITT）
To improve fitness safely and effectively, you need to apply the FITT principle. FITT stands for Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind of exercise). Changing one or more of these variables progressively leads to overload, which is the key to getting fitter without injury.
为了安全有效地提升体能，你需要运用 FITT 原则。FITT 分别代表频率（多久一次）、强度（多费力）、时间（持续多久）和类型（何种运动）。逐步改变这些变量中的一个或多个会带来超负荷，这正是无伤增强体适能的关键。
FITT Principle = Frequency × Intensity × Time × Type
FITT 原则 = 频率 × 强度 × 时间 × 类型
| FITT Variable | Example for aerobic training |
| Frequency | 3–5 times per week |
| Intensity | 60–80% of maximum heart rate |
| Time | 20–60 minutes per session |
| Type | Running, swimming, cycling |
In Chinese, the same table translates to:
| FITT 变量 | 有氧训练示例 |
| 频率 | 每周 3–5 次 |
| 强度 | 最大心率的 60–80% |
| 时间 | 每次 20–60 分钟 |
| 类型 | 跑步、游泳、骑行 |
7. Heart Rate and Exercise Intensity | 心率与运动强度
Monitoring your heart rate is an easy way to check exercise intensity. Your maximum heart rate can be estimated as 220 minus your age. When you train within your target heart rate zone (usually 60–85% of maximum), you work aerobically and build cardiovascular endurance safely. Heart rate monitors or simple pulse checks on the wrist or neck are useful tools.
监测心率是检查运动强度的一种简便方法。最大心率的估算公式为 220 – 年龄。当你在目标心率区间（通常为最大心率的 60–85%）内训练时，你进行的是有氧运动，并能安全地增强心血管耐力。心率监测器或手腕、颈部的简单脉搏检查都是实用工具。
Estimated Max HR = 220 − age
估算最大心率 = 220 − 年龄
8. Warm‑up and Cool‑down | 热身与放松
A proper warm‑up gradually increases heart rate, blood flow to muscles, and joint mobility, reducing injury risk. It typically includes pulse‑raising activities (e.g., light jogging), dynamic stretches, and sport‑specific drills. Cooling down after exercise helps remove waste products like lactic acid and prevents dizziness by slowly lowering heart rate. Stretching during the cool‑down can also improve flexibility.
适当的热身可逐渐提高心率、肌肉血流量和关节灵活性，从而降低受伤风险。它通常包括提升脉搏的活动（如轻跑）、动态拉伸和专项运动练习。运动后放松有助于清除乳酸等代谢废物，并通过缓慢降低心率来防止头晕。放松阶段的拉伸还能改善柔韧性。
9. Safety in Sport | 运动安全
Playing sport safely is a top priority. Always follow rules, use appropriate protective equipment (shin pads, gum shields, helmets), and check that the environment is free from hazards. Understanding how to lift and carry equipment correctly, staying hydrated, and listening to your body when you feel pain are all part of safe practice in PE.
安全运动是首要任务。务必遵守规则，使用合适的防护装备（护腿板、牙套、头盔），并确保运动环境无危险。懂得如何正确提起和搬运器材、保持水分充足、在感到疼痛时留意身体信号，这些都是体育课上安全实践的组成部分。
10. Nutrition and Hydration | 营养与补水
Food provides the fuel your body needs for exercise. Carbohydrates are the main energy source, proteins help repair and build muscle, and fats supply long‑term energy. Vitamins and minerals keep body systems working well. Drinking water before, during, and after activity is vital because even mild dehydration can reduce performance and concentration.
食物为身体提供运动所需的燃料。碳水化合物是主要能量来源，蛋白质有助于修复和生成肌肉，脂肪提供长期能量。维生素和矿物质保持身体系统正常运作。在运动前、中、后饮水至关重要，因为即便是轻度脱水也会降低运动表现和注意力。
- Pre‑exercise meal: banana or wholemeal toast – easy to digest. / 运动前饮食：香蕉或全麦吐司——易于消化。
- During exercise: water, possibly an isotonic drink for sessions over 60 minutes. / 运动中：水，超过 60 分钟的运动可饮用等渗饮料。
- Post‑exercise: protein + carbohydrate snack, e.g., milk and a cereal bar. / 运动后：蛋白质+碳水化合物零食，如牛奶和谷物棒。
11. Skill Classification | 技能分类
Sports skills can be classified in several ways. They can be open (unpredictable environment, like a football pass) or closed (stable environment, like a free throw in basketball). Skills can also be gross (large muscle movements, e.g., kicking) or fine (small, precise movements, e.g., a dart throw). Recognising these categories helps you choose the best practice methods.
运动技能可以通过多种方式分类。它们可以是开放式（环境难以预测，如足球传球）或封闭式（环境稳定，如篮球罚球）。技能还可区分为粗大技能（大肌肉群运动，如踢球）和精细技能（小范围精确运动，如掷飞镖）。了解这些分类有助于选择最佳练习方法。
| Classification | Example | Practice tip |
| Open | Hockey dribble | Include defenders to create unpredictability |
| Closed | Archery shot | Repeat in identical conditions |
| Gross | Rugby tackle | Build strength and whole‑body coordination |
| Fine | Table tennis serve | Focus on wrist and finger control |
The Chinese version:
| 分类 | 示例 | 练习提示 |
| 开放式 | 曲棍球运球 | 加入防守者以制造不确定性 |
| 封闭式 | 射箭 | 在相同条件下重复练习 |
| 粗大技能 | 橄榄球擒抱 | 增强力量和全身协调性 |
| 精细技能 | 乒乓球发球 | 注重手腕和手指控制 |
12. Fair Play and Sportsmanship | 公平竞争与体育精神
Fair play means respecting opponents, officials, and the rules of the game. Good sportsmanship is shown by shaking hands after a match, accepting decisions without argument, and encouraging teammates even when losing. In WJEC PE, you are assessed not only on physical performance but also on your ability to demonstrate these values of integrity and respect.
公平竞争意味着尊重对手、裁判和比赛规则。良好的体育精神体现在赛后握手、无争议地接受判罚以及在失利时依然鼓励队友。在 WJEC 体育课程中，评估的不仅是身体表现，还包括你展现正直与尊重这些价值观的能力。
- Examples of sportsmanship: applauding a good play by the opposition, helping an injured player. / 体育精神典范：为对手的精彩表现鼓掌、帮助受伤球员。
- Why it matters: builds character, creates a positive playing environment, and upholds the true spirit of sport. / 重要性：塑造品格，营造积极的比赛环境，维护真正的体育精神。
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