📚 Year 7 WJEC Physical Education: Intensive Christmas Revision Plan | Year 7 WJEC 体育：寒假强化复习计划
The Christmas break offers a golden opportunity for Year 7 students to consolidate their learning in WJEC Physical Education. Rather than letting knowledge fade, a structured revision plan can reinforce key theoretical concepts and maintain practical skills. This guide provides a comprehensive, bilingual revision roadmap tailored to the WJEC curriculum, blending active recall, exam-style questions, and physical activity to keep you engaged and ready for the new term.
寒假为七年级学生巩固 WJEC 体育课程知识提供了黄金机会。与其让知识淡忘，一个结构化的复习计划可以强化关键理论概念并保持实践技能。本指南提供了一个全面的双语复习路线图，专门针对 WJEC 课程设计，融合主动回忆、考试风格问题和身体活动，让你保持投入并为新学期做好准备。
1. Understanding the WJEC Year 7 PE Curriculum | 理解 WJEC 七年级体育课程
The WJEC Year 7 Physical Education syllabus integrates both practical performance and theoretical knowledge across a broad spectrum of topics. It is designed to build a foundation for healthy, active lifestyles and future study in the subject.
WJEC 七年级体育课程融合了实践表现和理论知识，涵盖广泛的主题。其旨在为健康、积极的生活方式以及未来该学科的学习奠定基础。
Key areas you need to revise include health-related and skill-related fitness components, basic anatomy and physiology of the skeletal and muscular systems, joint actions, principles of training, safe practice (warm-up and cool-down), classification of movement skills, and introductory sports psychology concepts such as arousal and feedback.
你需要复习的关键领域包括：健康相关和技能相关的体适能组成部分、骨骼和肌肉系统的基础解剖与生理、关节动作、训练原则、安全实践（热身与放松）、运动技能分类，以及运动心理学入门概念，如唤醒与反馈。
Practical aspects remain important – you will be expected to apply theory to performance in activities like athletics, gymnastics, games, and outdoor adventure. A well-rounded revision plan ensures you don’t lose touch with these applied elements, even during the holiday.
实践层面仍然重要——你将需要把理论应用到田径、体操、球类和户外探险等活动中。一个全面的复习计划可以确保你即使在假期也不会与这些应用要素脱节。
2. Setting Revision Goals and Timetable | 设定复习目标与时间表
Begin by setting clear, achievable goals for the Christmas break. Instead of vague aims like ‘revise PE’, break the curriculum into manageable chunks and assign specific topics to each day.
首先为寒假设定清晰、可实现的目标。不要使用“复习体育”这样模糊的目标，而是将课程分解为易于处理的单元，并为每一天分配特定主题。
Below is a sample two-week timetable. You can adapt it to your own schedule, but try to combine 30–45 minutes of focused theory revision with some form of physical activity daily – this helps reinforce motor learning and keeps you active.
以下是示例两周时间表。你可以根据自身安排进行调整，但尽量将 30-45 分钟的专注理论复习与某种形式的日常身体活动结合起来——这有助于强化运动学习并保持活跃。
| Day | Revision Focus | Suggested Activity |
|---|---|---|
| Day 1 第1天 |
Health & fitness components 健康与体适能组成部分 |
Make flashcards; 20-min jog 制作闪卡；慢跑20分钟 |
| Day 2 第2天 |
Skeletal system 骨骼系统 |
Label a skeleton diagram; bodyweight circuit 骨骼图标注；自重循环训练 |
| Day 3 第3天 |
Muscular system & joint actions 肌肉系统与关节动作 |
Mirror muscle movements; yoga/stretching 镜像肌肉运动；瑜伽/拉伸 |
| Day 4 第4天 |
Principles of training (FITT) 训练原则（FITT） |
Design own FITT workout; apply it 设计自己的FITT训练；实践 |
| Day 5 第5天 |
Skill classification 技能分类 |
Video yourself performing a skill; analyse 录制自己完成技能；分析 |
| Day 6 第6天 |
Sports psychology 运动心理学 |
Set arousal journal; basketball shooting drill 设定唤醒日志；篮球投篮练习 |
| Day 7 第7天 |
Warm-up & cool-down 热身与放松 |
Lead a family warm-up; gentle swim 带领家人热身；轻松游泳 |
| Day 8 第8天 |
Cardiovascular & respiratory basics 心血管与呼吸基础 |
Monitor heart rate before/after exercise 锻炼前后监测心率 |
| Day 9 第9天 |
Training methods 训练方法 |
Try continuous vs. interval running 尝试持续跑与间歇跑对比 |
| Day 10 第10天 |
Safety & ethics in sport 运动安全与体育道德 |
Check equipment; play a game with peers 检查器材；与同伴进行比赛 |
| Day 11 第11天 |
Past paper questions 历年试题练习 |
Complete a paper under timed conditions 限时完成一套试卷 |
| Day 12 第12天 |
Self-assessment & mind maps 自我评估与思维导图 |
Create revision mind maps; rest 制作复习思维导图；休息 |
Stick to the plan but allow flexibility – if a topic takes longer, adjust. The aim is steady progress, not cramming.
坚持计划但允许灵活调整——如果某个主题花费更长时间，就进行调整。目标是稳步前进，而非死记硬灌。
3. Key Concepts: Health and Fitness | 关键概念：健康与体适能
Health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. Fitness, on the other hand, refers to the ability to meet the demands of the environment and carry out everyday tasks without undue fatigue.
健康是一种身体、心理和社会完全健康的状态，而不仅仅是没有疾病或虚弱。另一方面，体适能指的是满足环境需求并在不过度疲劳的情况下完成日常任务的能力。
You must be able to distinguish between health-related fitness components and skill-related fitness components. Health-related fitness underpins our general well-being and includes five parts:
你必须能够区分健康相关体适能与技能相关体适能。健康相关体适能构成我们总体健康的基础，包括五个部分：
Cardiovascular endurance – the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles during sustained activity.
心血管耐力——心脏、肺和血管在持续活动中向工作肌肉输送氧气的能力。
Muscular strength – the maximal force a muscle or muscle group can exert in a single contraction.
肌肉力量——一块或一组肌肉在单次收缩中能发挥的最大力量。
Muscular endurance – the ability of a muscle to sustain repeated contractions or hold a stationary position for an extended period.
肌肉耐力——肌肉在长时间内维持反复收缩或保持静止姿势的能力。
Flexibility – the range of motion available at a joint or series of joints.
柔韧性——一个或一系列关节的活动范围。
Body composition – the ratio of fat mass to fat-free mass (bone, muscle, water) in the body.
身体成分——体内脂肪质量与去脂体重（骨骼、肌肉、水分）的比例。
Skill-related fitness components are more performance-oriented: agility, balance, coordination, power, reaction time and speed. For example, a gymnast needs balance and coordination, whereas a sprinter relies heavily on speed and power.
技能相关体适能更加面向运动表现：敏捷性、平衡性、协调性、力量（爆发力）、反应时间和速度。例如，体操运动员需要平衡和协调能力，而短跑运动员则高度依赖速度和力量。
You may be asked to identify which fitness components are most important in specific sports. Always justify your answers by linking the component to a movement or demand within that sport.
你可能会被要求指出在特定运动中哪些体适能组成最为重要。始终通过将该组成部分与运动中的某个动作或需求联系起来，来证明你的答案合理。
4. Fundamentals of Body Systems | 身体系统基础
A solid grasp of the skeletal and muscular systems is essential. The skeleton provides support, protection of vital organs, movement (with muscles), blood cell production in bone marrow, and storage of minerals such as calcium.
牢固掌握骨骼与肌肉系统至关重要。骨骼提供支撑、保护重要器官、与肌肉共同产生运动、在骨髓中生成血细胞，并储存钙等矿物质。
Key bones you should know: cranium (skull), clavicle (collar bone), scapula (shoulder blade), humerus (upper arm), radius and ulna (forearm), pelvis, femur (thigh bone), patella (knee cap), tibia and fibula (shin bones). Learn their locations and basic functions.
你应该掌握的关键骨骼：颅骨、锁骨、肩胛骨、肱骨、桡骨和尺骨、骨盆、股骨、髌骨、胫骨和腓骨。学习它们的位置和基本功能。
Muscles work in antagonistic pairs to create movement at joints. The prime mover (agonist) contracts while the antagonist relaxes. Essential pairs include: biceps and triceps at the elbow, quadriceps and hamstrings at the knee, and gastrocnemius and tibialis anterior at the ankle.
肌肉以拮抗配对形式工作，在关节处产生运动。主动肌收缩时，拮抗肌放松。关键的拮抗对包括：肘部的肱二头肌与肱三头肌，膝盖的股四头肌与腘绳肌，以及小腿的腓肠肌与胫骨前肌。
Joints are classified by their structure and movement. A ball-and-socket joint (shoulder, hip) allows movement in all planes – flexion/extension, abduction/adduction, rotation. A hinge joint (elbow, knee) permits only flexion and extension. These joint actions must be described accurately; for instance, flexion is decreasing the angle at a joint, while extension is increasing it.
关节根据结构和运动进行分类。球窝关节（肩、髋）允许在所有平面运动——屈/伸、外展/内收、旋转。铰链关节（肘、膝）只允许屈和伸。这些关节动作必须准确描述；例如，屈是减小关节角度，伸是增大角度。
You can use a simple full-body diagram to label bones and muscles, then add movements. Revising actively by pointing to parts of your own body and naming them while performing the action will help solidly link theory to practice.
你可以使用简单的全身图来标注骨骼和肌肉，然后添加运动方式。通过指向自己身体部位并在做出动作时说出名称来进行主动复习，有助于将理论与实践牢固联系起来。
5. Classification of Movement Skills | 运动技能分类
Movement skills are placed on continua rather than rigid boxes. The two main continua are open–closed and basic–complex.
运动技能被置于连续体上，而非僵化的分类。两个主要连续体是开放–封闭 和 基础–复杂。
An open skill is performed in an unpredictable, changing environment where the performer must react and adapt, e.g., a football pass during a match or surfing. A closed skill takes place in a stable, predictable environment where the performer can plan in advance, e.g., a gymnastic vault or a free throw in basketball.
开放技能在不可预测、不断变化的环境中进行，执行者必须做出反应和适应，例如，比赛中的足球传球或冲浪。封闭技能发生在稳定、可预测的环境里，执行者可以提前计划，例如，体操跳马或篮球罚球。
A basic skill requires few decisions and little information processing, such as running or jumping. A complex skill involves many sub-routines, high perceptual demand and decision-making, such as a tennis serve or a somersault.
基础技能几乎不需要决策和信息处理，例如跑步或跳跃。复杂技能涉及许多子程序、高感知需求和决策，例如网球发球或翻筋斗。
Many skills can be placed along both continua; for example, penalty kick in football is largely closed (no direct pressure from defenders) but still complex. Applying these classifications helps coaches decide how and where to practise skills.
许多技能可同时置于两个连续体上；例如，足球中的点球在很大程度上是封闭的（无防守者直接干扰），但依然是复杂的。运用这些分类有助于教练决定如何以及在何处练习技能。
When revising, pick three sports and categorise at least two skills from each using both continua. This will prepare you for possible exam questions asking you to justify your categorisation.
复习时，选择三项运动，对每项运动的至少两种技能使用两个连续体进行分类。这将有助于应对可能要求你证明分类合理性的考题。
6. Principles of Exercise and Training Methods | 运动原则与训练方法
To improve fitness, training must follow key principles. The FITT principle guides session design: Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise). Adjusting one or more of these variables applies overload.
要提高体适能，训练必须遵循关键原则。FITT 原则指导训练计划设计：频率（多久一次）、强度（多努力）、时间（持续多久）和类型（何种运动）。调整其中一个或多个变量即施加了超负荷。
Overload means exercising at a level beyond your normal comfort zone to cause the body to adapt and improve. Progression means gradually increasing the overload over time. Specificity states that training should match the demands of the sport or activity. Reversibility warns that gains are lost when training stops – ‘use it or lose it’.
超负荷指以超出平常舒适区的水平进行锻炼，促使身体适应和提高。渐进性意味着随时间逐步增加超负荷。专项性要求训练必须匹配运动或活动的需求。可逆性警告称，一旦停止训练，获得的提升便会丧失——“用进废退”。
A common method to monitor intensity is heart rate. The maximum heart rate can be estimated using a simple formula:
监测强度的一个常用方法是心率。最大心率可以用一个简单公式估算：
Max Heart Rate = 220 – age
For a Year 7 student of age 11–12, this gives around 208–209 bpm. Training zones are then calculated as percentages, e.g., aerobic zone 60–80% of max HR.
对于一个 11–12 岁的七年级学生，这大约是 208–209 次/分。然后按百分比计算训练区间，例如有氧区为最大心率的 60–80%。
Common training methods include continuous training (steady, moderate intensity for 20+ minutes), interval training (alternating high-intensity bursts with recovery) and circuit training (a series of exercises performed at stations). Weight training and plyometrics appear more in later years, but you should recognise basic formats.
常用的训练方法包括持续训练（稳定、中等强度坚持 20 分钟以上）、间歇训练（高强度冲刺与恢复交替进行）和循环训练（在站点完成一系列练习）。负重训练和超等长训练更多出现在高年级，但你应了解基本形式。
7. Introduction to Sports Psychology | 运动心理学入门
Mental factors deeply influence performance. Arousal is the level of physical and mental readiness. Moderate arousal often yields best performance according to the inverted-U theory – too little arousal leads to boredom and poor concentration; too much can cause anxiety and mistakes.
心理因素深刻影响运动表现。唤醒是身心准备状态的水平。根据倒U型理论，适度唤醒通常带来最佳表现——唤醒太低会导致无聊和注意力不集中；太高会引发焦虑和错误。
Anxiety can be somatic (physical signs like butterflies, sweating) or cognitive (mental signs like worry, negative thoughts). Elite performers use techniques such as deep breathing, positive self-talk and imagery to manage anxiety.
焦虑可分为躯体性（身体迹象如胃部不适、出汗）和认知性（心理迹象如担忧、消极念头）。精英运动员运用深呼吸、积极自我对话和表象等技巧来管理焦虑。
Feedback is information you receive about performance. Intrinsic feedback comes from your own senses (feeling the movement). Extrinsic feedback comes from outside sources, e.g., a coach’s comments or video analysis. Knowledge of results (score, time) and knowledge of performance (how well technique was executed) are important types.
反馈是你收到的关于表现的信息。内在反馈来自你自身的感官（感受动作）。外在反馈来自外部来源，如教练的评论或视频分析。结果知晓（比分、时间）和表现知晓（技术执行得好坏）是重要类型。
For revision, think about a time you performed well and a time you performed poorly. Describe your arousal level and the type of feedback you received. This makes the topic personal and memorable.
复习时，回想一次表现良好和一次表现不佳的经历。描述当时的唤醒水平以及你收到的反馈类型。这样能让这一主题个性化且难以忘记。
8. Safety, Warm-up and Cool-down | 安全、热身与放松
Safe practice is fundamental. Always check the environment for hazards, ensure equipment is in good condition, and wear appropriate clothing and footwear. Understand rules and etiquette to prevent injury and show respect to opponents and officials.
安全实践是根本。始终检查环境中是否存在危险，确保器材状态良好，并穿着合适合身的服装与鞋履。理解规则和礼仪，以防止受伤并尊重对手和裁判。
A thorough warm-up has three phases. Phase 1: pulse raiser (e.g., light jogging for 5 minutes) to gradually increase heart rate and blood flow. Phase 2: dynamic stretches and mobility exercises (leg swings, arm circles) to prepare joints and muscles. Phase 3: sport-specific drills (short sprints, passing practice) that rehearse skills to be used.
一个充分的热身包含三个阶段。阶段1：脉搏提升（例如轻量慢跑5分钟），逐步提高心率和血流量。阶段2：动态拉伸和活动度训练（摆腿、手臂划圈），让关节和肌肉做好准备。阶段3：与运动专项相关的练习（短距离冲刺、传球练习），预演将要使用的技能。
A proper cool-down gradually returns the body to a resting state. Gentle aerobic activity (jogging then walking) helps clear waste products like lactic acid. Static stretching while muscles are warm improves flexibility and reduces soreness. Holding each stretch for 15–30 seconds without bouncing is key.
适当的放松练习逐步使身体恢复静息状态。轻柔的有氧活动（先慢跑后步行）有助于清除乳酸等代谢废物。在肌肉尚温热时进行静态拉伸，能改善柔韧性并减轻酸痛。每个拉伸坚持 15–30 秒且不弹震是关键。
Revise by designing a warm-up and cool-down for a sport of your choice. Write down the exact exercises, timings, and explain the reasons behind each phase. This readies you for applied questions.
复习时，为你选择的运动设计一个热身和放松方案。写下具体的练习、时长，并解释每个阶段背后的理由。这能让你为应用类题目作好准备。
9. Practical Skills Revision: Sport-based Drills | 实践技能复习：基于运动的训练
Though it’s a holiday, keeping your practical skills alive is crucial. Choose simple drills that you can perform at home, in a garden or at a local park without full team equipment.
尽管是假期，保持实践技能的关键。选择简单的练习，你可以在家、花园或地方公园进行，而不需要全套团队装备。
For invasion games (football, netball, basketball), practise ball manipulation: keep-ups for football, dribbling around cones for basketball, or chest passes against a wall. Focus on control and consistency, not just speed.
对于侵入性球类运动（足球、无挡板篮球、篮球），练习控球：足球的颠球，篮球绕锥桶运球，或对墙胸前传球。专注于控制力和稳定性，而不仅仅是速度。
For net/wall games (tennis, badminton), bounce a shuttlecock on a racket to develop hand-eye coordination, or practise a serve against a garage door. For athletics, work on basic running technique (high knees, arm drive) or practise a standing long jump on soft ground.
对于网/墙运动（网球、羽毛球），用球拍颠球训练手眼协调，或对着车库门练习发球。对于田径，训练基本跑步技术（高抬腿、摆臂）或在软地面上练习立定跳远。
While practising, mentally connect the skill to the theory: identify which muscle is the agonist during a pass, whether the skill is open or closed, and which fitness components are being developed. This dual coding will deepen understanding.
练习时，心理上把技能与理论联系起来：识别传球时的主动肌，判断该技能是开放还是封闭，以及正在发展哪些体适能组成部分。这种双重编码会加深理解。
Create a simple logbook: Day, activity, duration, and one theoretical link. Over two weeks, this becomes a powerful revision resource and evidence of your training principles in action.
建立一个简单的记录本：日期、活动、时长和一个理论联系。两周下来，这将成为有力的复习资源，也是你训练原则实践的证据。
10. Using Past Papers and Self-assessment | 使用过往试卷与自我评估
Past paper questions and exam-style worksheets are invaluable. Even for Year 7, your teacher may have provided practice sheets. Set a timer and attempt them without notes first, then check answers against your revision materials.
历年试题和考试风格的练习卷极为宝贵。即使是七年级，你的老师也可能提供了练习卷。设定计时器，先在不看笔记的情况下尝试完成，然后对照复习材料检查答案。
Common question formats include multiple-choice, short-answer definitions, scenario-based analysis (e.g., ‘Identify two fitness components important for a long jumper’), and extended writing (e.g., ‘Explain how the FITT principle can be applied to improve cardiovascular endurance’). Practise writing answers that use specific key terms.
常见题型包括选择题、简答题定义、基于情景的分析题（例如“指出对跳远运动员重要的两个体适能组成部分”）以及扩展写作题（例如“解释如何运用 FITT 原则来提高心血管耐力”）。练习写出使用具体关键术语的答案。
Self-assessment is equally important. After marking your work, categor
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