📚 Year 7 WJEC Physical Education: Summer Preparation and Bridging Course | Year 7 WJEC 体育：暑期预习与衔接课程
Starting secondary school brings exciting new challenges, and Physical Education is no exception. This summer bridging guide introduces you to the key topics, skills and ideas you will explore in Year 7 WJEC PE, helping you feel confident, prepared and ready to enjoy every lesson from day one.
进入中学意味着激动人心的新挑战，体育课也不例外。这份暑期衔接指南将带你了解 Year 7 WJEC 体育课将涉及的关键主题、技能和概念，帮助你建立信心、做好准备，从第一节课起就能充分享受运动的乐趣。
1. Welcome to Year 7 Physical Education | 欢迎来到七年级体育
In Year 7, PE lessons become more structured than in primary school. You will take part in a wide range of activities, learn about how your body works during exercise, and start to understand the principles of health, fitness and skill development.
七年级的体育课会比小学阶段更有体系。你将参与多种多样的体育活动，了解身体在运动中如何工作，并初步学习健康、体适能和技能发展的基本原理。
Lessons will include practical sessions in sports such as athletics, gymnastics, dance, invasion games, net and wall games, and striking and fielding activities. Alongside practical work, you will also have short classroom-based sessions to discuss fitness concepts and set personal targets.
课程包含田径、体操、舞蹈、进攻类游戏、网墙类游戏和击打跑垒类项目等实践活动。在实践之外，你也会有简短的课堂学习环节，讨论体能概念并设定个人目标。
2. Why Physical Education Matters | 体育为什么重要
Physical Education is not just about playing sport — it helps you build a healthier, more active lifestyle. Regular physical activity strengthens your heart and lungs, improves your mood, and supports better concentration in all your subjects.
体育课不仅仅是做运动，它帮助你建立更健康、更积极的生活方式。规律的体育活动能增强心肺功能、改善情绪，还能提升你在所有学科中的专注力。
PE also develops important personal qualities such as teamwork, leadership, resilience and respect for rules and opponents. These skills will support your learning across the entire school curriculum and help you grow as a person.
体育还能培养团队合作、领导力、抗挫折能力以及尊重规则和对手等重要品质。这些技能将支持你整个学校课程的学习，并帮助你不断成长。
3. Understanding Health and Fitness | 理解健康与体适能
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 the environment and perform physical tasks effectively. In PE, we often focus on different types of fitness.
健康是身体、心理和社会适应方面的完好状态。而体适能则是满足环境需求、有效完成身体活动的能力。在体育课上，我们经常会关注不同类型的体适能。
Knowing the difference between health and fitness will help you train more sensibly. For example, a person may be fit enough to run a fast 100 metres but still have poor flexibility or an unhealthy diet. Both health and fitness matter.
了解健康和体适能的区别有助于你更明智地进行锻炼。例如，一个人可能拥有足够快的百米速度，但柔韧性很差或饮食不健康。健康与体适能两者都很重要。
4. The Five Health-related Fitness Components | 健康相关体能的五个要素
WJEC PE introduces five components of health-related fitness. Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles for a long time — think of distance running or swimming.
WJEC 体育课程会介绍健康相关体能的五个要素。心血管耐力指心脏和肺部长时间为工作肌肉供氧的能力，比如长跑或游泳时体现的就是这种耐力。
Muscular strength is the maximum force a muscle or muscle group can exert in one effort, such as when lifting a heavy weight. Muscular endurance is the ability to repeat movements over time without getting tired, like performing many sit-ups.
肌肉力量指肌肉或肌群在一次最大用力时所能产生的力量，例如举起重物。肌肉耐力则是指长时间重复动作而不易疲劳的能力，比如连续完成多个仰卧起坐。
Flexibility is the range of movement possible at a joint, improved by stretching exercises. Body composition refers to the proportion of fat, muscle and bone in the body; a healthy balance is important for overall fitness and well-being.
柔韧性是关节可能达到的活动范围，通过拉伸练习可以得到改善。身体成分指体内脂肪、肌肉和骨骼的比例；保持健康均衡的身体成分对整体体适能和健康至关重要。
5. Skill-related Fitness: What Makes a Good Performer | 技能相关体能：优秀表现者的要素
Skill-related fitness components help you perform well in specific sports and activities. Speed is the ability to move quickly across the ground or move limbs rapidly — essential in sprinting and many games.
技能相关体能要素有助于你在特定运动和活动中取得优异成绩。速度指身体快速移动或肢体快速运动的能力，在短跑和许多球类项目中至关重要。
Power combines strength and speed, allowing explosive movements like jumping for a header in football or throwing a ball hard. Agility is the ability to change direction quickly while staying in control, useful in rugby or tennis.
爆发力结合了力量和速度，能让你完成爆发性动作，比如足球中的头球争顶或用力投球。敏捷性是迅速改变方向并保持控制的能力，在橄榄球或网球中非常有用。
Balance helps you keep your body stable whether you are still or moving — important in gymnastics and dance. Coordination is the smooth linking of different body parts at the same time, such as hand-eye coordination when catching. Reaction time is how fast you respond to a signal, like a starting gun or a fast-moving ball.
平衡能力能帮助你在静止或移动时保持身体稳定，在体操和舞蹈中尤为重要。协调性指不同身体部位同时流畅配合的能力，例如接球时的手眼协调。反应时指你对信号（如发令枪或快速来球）做出反应的速度。
6. Types of Physical Activities | 体育活动的类型
During Year 7, you will experience many different categories of sport and physical activity. Individual activities include athletics, swimming and gymnastics, where you primarily compete or perform on your own.
在七年级，你会接触到许多不同类型的运动和体育活动。个人项目包括田径、游泳和体操，这些活动中你主要是独自比赛或表演。
Team games such as football, netball, rugby and hockey require cooperation and communication. Net and wall games like badminton, tennis and table tennis involve sending an object into an opponent’s court. Striking and fielding games — rounders and cricket — challenge your hitting, running and fielding skills. You may also try outdoor and adventurous activities that build problem-solving and teamwork in a natural environment.
团队比赛如足球、篮网球、橄榄球和曲棍球需要合作与沟通。网墙类项目如羽毛球、网球和乒乓球要求你将球击入对方场地。击打跑垒类游戏如圆场棒球和板球考验你的击球、跑动和防守技巧。你还可能尝试户外探险活动，在自然环境中锻炼解决问题和团队协作的能力。
7. Warming Up Correctly | 正确热身
A good warm-up prepares your body and mind for exercise. It should include three stages. The first stage is a pulse raiser — gentle jogging or skipping to gradually increase your heart rate and warm your muscles.
充分的热身能让你的身体和心理都为运动做好准备。热身应包含三个阶段。第一阶段是提高心率——通过慢跑或跳绳逐渐提升心率、让肌肉变暖。
The second stage involves dynamic stretches and mobility exercises that take your joints through their full range of movement, such as leg swings, arm circles and lunges. The final stage is a sport-specific activity, for example short sprints before an athletics lesson or dribbling practice before football.
第二阶段是动态拉伸和活动度练习，让关节在全活动范围内运动，例如摆腿、手臂绕圈和弓步。最后阶段是针对运动的专项活动，比如田径课前的短距离冲刺练习或足球课前的运球练习。
8. Cooling Down and Recovery | 整理活动和恢复
Cooling down after exercise is just as important as warming up. It allows your heart rate to return to normal gradually and helps remove waste products like lactic acid from your muscles, reducing stiffness and soreness.
运动后的整理活动与热身同样重要。它能让心率逐渐恢复到正常水平，并帮助清除肌肉中的乳酸等代谢废物，从而减轻僵硬和酸痛。
A cool-down typically includes low-intensity activity, such as walking, followed by static stretching. Hold each stretch for 15–30 seconds without bouncing, and focus on the major muscle groups you used during the session.
整理活动通常包括低强度活动（如慢走），然后进行静态拉伸。每个拉伸姿势保持15到30秒，不要弹震，重点拉伸你在运动中用到的主要肌群。
9. Staying Safe in PE Lessons | 体育课上的安全
Safety is the very first thing you learn in every PE unit. Always wear the correct kit — typically a polo shirt, shorts or tracksuit bottoms and appropriate trainers. Remove jewellery, tie back long hair and listen carefully to your teacher’s instructions.
安全是每个体育单元最先要学习的内容。务必穿着正确装备——通常是运动衫、短裤或运动长裤以及合适的运动鞋。取下饰品，绑好长发，并仔细听从老师的指令。
Check that equipment is in good condition before you use it and never use apparatus without permission. Follow the rules of each activity, keep a safe distance from others, and always warm up properly to reduce injury risk.
使用器材前要检查其是否完好，未经允许绝不擅自使用器械。遵守每项活动的规则，与他人保持安全距离，并始终做好充分热身以降低受伤风险。
10. Setting Goals in PE (SMART Targets) | 设定体育目标（SMART原则）
Goal setting helps you stay motivated and track your progress. In Year 7 PE, you will learn to set SMART targets: Specific, Measurable, Achievable, Relevant and Time-bound. Instead of saying “I want to get fitter,” a SMART target would be “I will improve my 800 m run time by 10 seconds over the next six weeks by training twice a week.”
设定目标能帮助你保持积极性并跟踪进步。在七年级体育课上，你将学习设定 SMART 目标：具体、可测量、可实现、相关和有时限。不要说“我想变得更健康”，一个 SMART 目标可以是：“我将在未来六周内通过每周训练两次，把800米跑的成绩提高10秒。”
Write your targets down, review them regularly and celebrate small improvements. This approach works for any sport and will be useful throughout your school life.
写下你的目标，定期回顾，并为每一个小进步感到欣喜。这种方法适用于任何运动，并将在整个学习生活中给你带来益处。
11. Bridging from Primary to Secondary PE | 从小学到中学体育的衔接
Moving from primary to secondary PE can feel like a big step. You will meet new classmates, use different facilities and take on a wider variety of activities. Some sessions may focus on skill drills and rules knowledge as much as playing the game.
从小学过渡到中学体育可能会让你觉得迈出了一大步。你将遇到新同学，使用不同的设施，并参与更加多样的活动。有些课堂不仅强调比赛，还同样注重技能练习和规则知识。
Don’t worry if you find something difficult at first — teachers expect you to try your best and show progress over time. Being positive, listening well, working with others and showing good sportsmanship is more important than being the best performer straight away.
如果一开始觉得有些项目困难也不必担心——老师期望你全力以赴，并随着时间不断进步。积极的态度、认真倾听、善于合作和展现良好的体育精神，比立刻成为最优秀的选手重要得多。
12. Fun Summer Activities to Get Ready | 有趣的暑期准备活动
You can build confidence for Year 7 PE by being active over the summer holidays. Aim for at least 60 minutes of moderate to vigorous physical activity each day. This could include cycling, swimming, walking briskly, dancing or playing informal games with friends.
你可以在暑假通过积极运动来为七年级体育建立信心。目标是每天进行至少60分钟的中等至高强度身体活动，比如骑自行车、游泳、快走、跳舞或与朋友一起进行非正式比赛。
Try practising fundamental movement skills: running, jumping, throwing and catching. Even 10 minutes of daily stretching will start to improve your flexibility. If possible, visit a local park, try a new sport or follow a beginner workout video online. Every bit of activity counts and will help you feel ready for secondary school PE.
尝试练习基本运动技能：跑、跳、投和接。哪怕每天只做10分钟拉伸，也能开始改善你的柔韧性。如果条件允许，可以去本地公园、尝试一项新运动，或在线跟练一套适合初学者的健身视频。每一分运动都算数，都会让你为中学体育做好更充分的准备。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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