📚 Year 7 WJEC Physical Education: Summer Preparation and Bridging Course | Year 7 WJEC 体育：暑期预习与衔接课程
Welcome to your Year 7 WJEC Physical Education journey! This summer bridging article is designed to help you make a smooth transition into secondary school PE. You will discover the key topics you will explore, from health and fitness components to safety, goal setting, and teamwork. By reading through this guide, you will feel confident and ready to take part in practical lessons and classroom theory when school begins.
欢迎来到 Year 7 WJEC 体育的学习之旅！这篇暑期衔接文章旨在帮助你顺利过渡到中学体育课程。你将了解到将要探索的关键主题，从健康与体能要素，到运动安全、目标设定和团队合作。通读本指南，你将在新学期开始时对实践课和理论课都充满信心，做好准备。
1. What is Physical Education? | 什么是体育？
Physical Education (PE) is much more than just playing sport. In Year 7, you will learn how your body works during exercise, how to improve your health, and how to develop physical skills. You will also explore teamwork, leadership, and how to make safe and informed choices about physical activity. PE helps you grow into a healthy, active individual who understands the value of movement for life.
体育（Physical Education）远不止是参与运动。在 Year 7，你将学习身体在运动中如何工作、如何改善健康、如何发展身体技能。你还将探索团队合作、领导力，以及如何就身体活动做出安全且明智的选择。体育能帮助你成长为健康、充满活力的个体，并理解终身运动的价值。
In WJEC PE, you will experience a mix of practical activities – such as athletics, gymnastics, and team games – and classroom-based learning that links science to sport. This balanced approach makes PE an exciting subject that trains both your body and your mind.
在 WJEC 体育课程中，你将体验实践性活动——如田径、体操和团队游戏——以及将科学与运动联系起来的课堂学习。这种均衡的方式使体育成为一门既能锻炼身体又能锻炼头脑的精彩学科。
2. Health and Fitness: Understanding the Difference | 健康与体能的区别
Many people use the words ‘health’ and ‘fitness’ as if they mean the same thing, but in PE they are different. Health is a state of complete physical, mental, and social well-being. Fitness, on the other hand, is the ability to meet the demands of your environment and to carry out everyday tasks without getting too tired.
许多人使用“健康”和“体能”这两个词，仿佛它们意思相同，但在体育课程中它们是不同的。健康是一种身体、心理和社会适应方面的完好状态。而体能则是指满足所处环境需求、完成日常任务而不感到过度疲劳的能力。
You can be very fit in one sport, such as long-distance running, but still have poor health if you do not eat properly or get enough rest. PE lessons will help you work on both your health and your fitness so that you can feel good and perform well in a range of activities.
你可能在某项运动（如长跑）中体能极好，但如果饮食不当或休息不足，健康状况可能仍然很差。体育课将帮助你同时提升健康状况和体能水平，让你既能感觉良好，又能在多种活动中表现出色。
3. Components of Health-Related Fitness | 健康相关体能的组成
Health-related fitness is made up of five key components. Each one affects how well your body can cope with daily life and protect you against illness. In Year 7, you will begin to learn how to improve each component through different exercises.
健康相关体能由五个关键要素组成。每一项都会影响你的身体应对日常生活的能力以及对疾病的抵御能力。在 Year 7，你将开始学习如何通过不同的锻炼来提升每一项。
Cardiovascular endurance is the ability of your heart and lungs to supply oxygen to your working muscles over a long period. Examples include running, swimming, and cycling.
心肺耐力是指心肺长时间为工作的肌肉提供氧气的能力。跑步、游泳和骑行都是很好的例子。
Muscular strength is the maximum amount of force a muscle can produce in one single effort. Lifting a heavy box or doing a push-up requires strength.
肌肉力量是指一块肌肉单次努力时能够产生的最大力量。提起重物或做俯卧撑都需要力量。
Muscular endurance is the ability of your muscles to keep working for a long time without getting tired. Activities such as holding a plank or repeating squats build muscular endurance.
肌耐力是指肌肉长时间持续工作而不易疲劳的能力。平板支撑或反复深蹲等练习能增强肌耐力。
Flexibility is the range of movement possible at a joint. Good flexibility helps you perform movements smoothly and reduces the risk of injury. Stretching exercises like toe touches improve flexibility.
柔韧性是指关节可能的活动范围。良好的柔韧性有助于顺畅地完成动作并降低受伤风险。坐姿体前屈等拉伸练习可以提高柔韧性。
Body composition refers to the percentage of fat, muscle, and bone in your body. A healthy body composition, with more muscle and less excess fat, supports overall well-being and athletic performance.
身体成分是指体内脂肪、肌肉和骨骼所占的百分比。健康的身体成分，即肌肉较多、多余脂肪较少，有助于整体健康和运动表现。
4. Components of Skill-Related Fitness | 技能相关体能的组成
While health-related fitness keeps your body healthy, skill-related fitness helps you become better at sports and physical activities. These six components are especially important when you learn new movement patterns and game tactics in Year 7 PE.
当健康相关体能帮助你保持身体健康时，技能相关体能则能让你在运动和体育活动中表现得更好。这六个要素在你 Year 7 体育学习新动作模式和比赛策略时尤为重要。
Speed is the ability to move your body or parts of your body quickly. Sprinting short distances is a clear example of speed at work.
速度是指快速移动身体或身体部位的能力。短距离冲刺就是速度发挥作用的一个明显例子。
Agility is the ability to change direction quickly while maintaining control. Dribbling past defenders in football or basketball requires agility.
敏捷性是指在保持控制的同时快速改变方向的能力。在足球或篮球中带球过防守球员就需要敏捷性。
Coordination is the ability to use different parts of your body together smoothly. Catching a ball involves hand-eye coordination.
协调性是指流畅地同时使用身体不同部位的能力。接球就涉及手眼协调。
Balance is the ability to keep your body steady, whether you are moving or staying still. Gymnastics and dance rely heavily on good balance.
平衡能力是指在移动或静止时保持身体稳定的能力。体操和舞蹈高度依赖良好的平衡能力。
Reaction time is the time it takes to respond to a stimulus. A fast reaction time helps you start quickly at the sound of a whistle in a sprint race.
反应时间是指对刺激做出反应所花费的时间。快速的反应时间能让你在短跑比赛中听到哨声时迅速起跑。
Power is a combination of strength and speed. Explosive actions like jumping to block a shot in volleyball or doing a standing long jump require power.
爆发力是力量和速度的结合。排球中跳起拦网或立定跳远这类爆发性动作都需要爆发力。
5. The Importance of a Warm-Up and Cool-Down | 热身与放松的重要性
Every PE lesson and sports session should begin with a warm-up and end with a cool-down. A proper warm-up prepares your body and mind for exercise by gradually raising your heart rate, increasing blood flow to muscles, and improving flexibility. It usually consists of a pulse raiser (like light jogging), dynamic stretches, and sport-specific drills.
每节体育课和每次运动都应从热身开始，并以整理活动结束。适当的热身能通过逐渐提升心率、增加肌肉的血液流动和改善柔韧性，让你的身体和思维为运动做好准备。热身通常包括提升心率的环节（如慢跑）、动态拉伸和特定运动练习。
A cool-down helps your body return to its resting state slowly. It prevents dizziness, reduces muscle soreness, and gives your heart rate time to fall gently. Cool-downs typically involve low-intensity movements followed by static stretching, where you hold each stretch for 15 to 30 seconds.
整理活动有助于身体缓慢恢复到休息状态。它能防止头晕、减轻肌肉酸痛，并让心率有时间平缓下降。整理活动通常包括低强度运动，随后进行静态拉伸——每个拉伸动作保持 15 到 30 秒。
Skipping these parts can increase your risk of injury and make you feel more tired after the session. In WJEC PE you will learn to design your own effective warm-up and cool-down routines.
省略这些环节可能增加受伤风险，并使你在运动后感觉更疲劳。在 WJEC 体育中，你将学会设计自己高效的热身和整理活动方案。
6. Staying Safe in Sport | 运动安全
Safety is a top priority in all physical activities. Before you start any exercise, you need to check the environment, equipment, and your own readiness. For example, make sure the playing surface is free of hazards, wear appropriate clothing and footwear, and remove jewellery.
在所有体育活动中，安全是第一要务。开始任何运动之前，你需要检查环境、设备以及自身的准备状态。例如，确保场地表面没有危险隐患，穿戴合适的服装和鞋类，并摘掉首饰。
Following rules is not just about being fair – it is also about keeping everyone safe. In a rugby lesson, tackling above shoulder height is dangerous and against the rules. Listening carefully to your teacher’s instructions and using correct techniques will protect both you and your classmates.
遵守规则不仅仅是为了公平——更是为了保障每个人的安全。在橄榄球课上，高于肩膀高度的擒抱是危险且违反规则的行为。认真听从老师的指导并使用正确的技术可以保护自己和同学。
You will also learn about potential risks in different sports and how to carry out a simple risk assessment. This knowledge will help you become a responsible participant in any physical activity, both in school and in your local community.
你还将学习不同运动项目中的潜在风险，以及如何进行简单的风险评估。这些知识将帮助你在学校及社区的各类体育活动中成为一个负责任的参与者。
7. Introduction to Exercise Principles | 运动原则简介
To improve your fitness, you need to understand how to apply basic exercise principles. One useful tool is the FITT principle, which stands for Frequency, Intensity, Time, and Type. These words help you plan your training sessions effectively.
要提高体能，你需要理解如何应用基本的运动原则。一个有用的工具是 FITT 原则，它分别代表频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。这些关键词能帮助你有效地规划训练课。
Frequency asks how often you exercise. Intensity refers to how hard you work, which can be measured by your heart rate or how you feel. Time is the duration of each session, and Type means the kind of exercise you choose, such as running for cardiovascular endurance or bodyweight exercises for strength.
频率指的是你进行锻炼的频次。强度指的是你锻炼的吃力程度，可以通过心率或主观感受来衡量。时间是指每次训练课的时长，而类型则指你选择的运动种类，例如用于提升心肺耐力的跑步，或用于增强力量的体重训练。
You do not need to train like a professional athlete. Small adjustments guided by FITT can lead to big improvements over time. Year 7 PE will encourage you to set simple fitness goals based on these principles.
你不需要像专业运动员那样训练。在 FITT 原则引导下做出的小调整，经过一段时间便能带来巨大的提升。Year 7 体育将鼓励你根据这些原则设定简单的体能目标。
8. Heart Rate and How to Measure It | 心率及其测量
Your heart rate tells you how many times your heart beats per minute (bpm). During exercise, your heart beats faster to pump more oxygen-rich blood to your muscles. Learning to measure your heart rate helps you understand how hard your body is working and whether you are training in the right zone.
心率告诉你每分钟心跳的次数（bpm）。运动期间，心跳会加快，以便将更多富含氧气的血液输送到肌肉。学会测量心率，可以帮助你了解身体的做功强度，以及你是否在合适的训练区间内锻炼。
To measure your pulse, gently press your index and middle fingers on your wrist or neck, count the beats for 15 seconds, and multiply by four. A common target for moderate activity is around 50–70% of your maximum heart rate. You can estimate your maximum heart rate using the simple formula: 220 − age. For a Year 7 student aged 11 or 12, that gives roughly 208–209 bpm, so a moderate zone would be around 104–146 bpm.
要测量脉搏，可以用食指和中指轻按手腕或颈部，计数 15 秒的搏动次数，然后乘以 4。一般而言，中等强度活动的目标心率约为最大心率的 50–70%。你可以使用简单公式估算最大心率：220 − 年龄。对于 11 或 12 岁的 Year 7 学生，最大心率约为 208–209 bpm，因此中等强度区间大约为 104–146 bpm。
Knowing your heart rate zones makes exercise more effective and safe. In PE, you will practise taking your pulse and use it to monitor your effort during lessons.
了解自己的心率区间能让锻炼更加有效和安全。在体育课上，你将练习测量脉搏，并利用它来监控课堂上的运动强度。
9. Fuel for Sport: Nutrition and Hydration | 运动的燃料：营养与水分
The food you eat and the fluids you drink directly affect your performance in PE and sport. A balanced diet provides the energy and nutrients needed for growth, recovery, and concentration. Carbohydrates give you quick energy, proteins help repair muscles, and healthy fats support long-lasting energy stores.
你的饮食和所摄入的液体直接影响你在体育和运动中的表现。均衡的膳食提供成长、恢复和专注所需的能量和营养素。碳水化合物能提供快速能量，蛋白质有助于修复肌肉，而健康脂肪则支持持久的能量储备。
Hydration is equally important. Losing just 1–2% of your body weight through sweat can reduce your strength and make you feel tired. Water is the best choice before, during, and after exercise. You might also learn about sports drinks, but these are only needed for very long or intense activities.
水分补充同样重要。仅仅通过出汗流失 1–2% 的体重，就可能降低你的力量并让你感到疲劳。水是运动前、中、后的最佳选择。你或许还会了解到运动饮料，但仅在持续时间很长或强度极高的活动中才需要。
Year 7 PE introduces the basics of nutrition and why a healthy lunch and bringing a water bottle to school can make a real difference in how you feel and perform.
Year 7 体育将介绍营养学基础知识，并解释为什么健康的午餐和随身携带水瓶能切实改善你的感受和表现。
10. Teamwork and Communication | 团队合作与沟通
PE is not just an individual activity; it is also about learning to work well with others. Teamwork means cooperating, encouraging your teammates, and understanding your role within a group. Through invasion games, relay races, and group challenges, you will develop skills that are valuable both in and out of sport.
体育并不仅仅是个人活动，它还关乎学会与他人良好协作。团队合作意味着相互配合、鼓励队友并理解自己在团队中的角色。通过攻防游戏、接力赛和小组挑战，你将培养在运动内外都极具价值的技能。
Communication can be verbal, like calling for a pass, or non-verbal, such as a nod or hand signal. Good communication helps teams stay organised and make quick decisions. You will also learn how to give and receive feedback respectfully, which is a key part of improving performance together.
沟通可以是语言性的，例如喊话要球，也可以是非语言性的，如点头或手势。良好的沟通有助于团队保持有序并做出快速决策。你还将学习如何尊重地给予和接受反馈，这是共同提高表现的关键部分。
These experiences build leadership qualities and help you become a supportive classmate. Year 7 PE teachers will often place you in different groups so you can practise adapting to different teammates and situations.
这些经历能培养领导品质，并帮助你成为一位善于支持他人的同学。Year 7 的体育老师常常会安排你进入不同的小组，让你练习适应不同的队友和情境。
11. Setting SMART Goals in PE | 在体育中设定SMART目标
Setting goals gives you direction and motivation in your PE lessons. To make goals effective, you can use the SMART method. SMART stands for Specific, Measurable, Achievable, Relevant, and Time-bound.
设定目标能为你的体育学习提供方向和动力。要让目标有效，你可以使用 SMART 方法。SMART 分别是：具体（Specific）、可衡量（Measurable）、可达成（Achievable）、相关性（Relevant）和有时限（Time-bound）。
For example, instead of saying ‘I want to get faster’, a SMART goal would be: ‘I will reduce my 50-metre sprint time from 9.2 seconds to 8.9 seconds by the end of this half-term by practising sprint drills twice a week.’ This goal clearly defines what you want to achieve, how you will measure it, and the deadline.
例如，不要说“我想跑得更快”，一个 SMART 目标可以是：“我将在本半学期结束前，通过每周两次冲刺训练，把 50 米短跑时间从 9.2 秒缩短到 8.9 秒。”这个目标清楚地定义了你想要达成的结果、如何衡量以及截止时间。
In WJEC PE, you will often be asked to reflect on your performance and set personal targets. This habit of setting and reviewing goals will help you see progress and stay motivated throughout the school year.
在 WJEC 体育中，你通常会反思自己的表现并设定个人目标。这种设定和回顾目标的习惯，将帮助你看到进步并在整个学年中保持动力。
12. What to Expect: Bridging from Primary to Secondary PE | 从小学到中学体育的衔接期望
Moving from primary to secondary school can feel like a big step, especially in PE. You may notice that lessons are longer, the range of activities is wider, and you will be expected to learn more about the theory behind movement and health. This is all part of becoming a more skilled and knowledgeable mover.
从小学升入中学，尤其在体育课上可能感觉跨度很大。你可能会发现课时变长了，活动种类更丰富了，而且需要学习更多关于运动和健康背后的理论知识。这一切都是为了让你成为更具技能和知识的运动者。
Do not worry if some activities are new or challenging. Your teachers will support you and help you build confidence. Bring full kit, a positive attitude, and a willingness to try your best. Celebrate small improvements and support your classmates – PE is about everyone’s journey, not just being the best.
如果某些活动是新的或具有挑战性，不用担心。你的老师会支持你并帮助你建立信心。带齐运动装备，保持积极态度，并愿意尽力而为。庆祝自己的小进步，支持你的同学——体育关乎每个人的成长旅程，而不仅仅是争当第一。
Finally, use the summer break to stay active. Play outside, go for walks, practise basic ball skills, or simply enjoy moving. This will prepare your body for the exciting year ahead and make the transition into secondary PE smooth and enjoyable.
最后，利用暑假保持活跃。去户外玩耍、散步、练习基本的球类技能，或者仅仅享受运动的乐趣。这将让你的身体为即将开始的精彩学年做好准备，并让你平稳、愉快地过渡到中学体育。
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