Year 7 CAIE Physical Education: Core Knowledge Review | Year 7 CAIE 体育：核心知识点梳理

📚 Year 7 CAIE Physical Education: Core Knowledge Review | Year 7 CAIE 体育：核心知识点梳理

In Year 7, the Cambridge Lower Secondary Physical Education curriculum introduces students to the essential foundations of physical health, movement skills, and scientific principles behind exercise. This article summarises the core knowledge areas every student should master, from the components of fitness to basic anatomy, training methods, nutrition, and safety.

在七年级，剑桥初中体育课程为学生奠定了身体健康、运动技能和运动科学原理的基础。本文总结了每个学生都应掌握的核心知识领域，包括体能要素、基础解剖、训练方法、营养与安全等内容。

1. What is Physical Education? | 什么是体育教育？

Physical Education (PE) is a school subject that develops students’ physical competence and knowledge of movement and safety. It also promotes confidence, teamwork, and a lifelong appreciation for an active lifestyle.

体育教育是一门培养身体活动能力、运动知识和安全意识的学科。它还帮助学生建立自信、团队合作精神，并养成终身积极运动的习惯。

Through a variety of sports, games, and exercise activities, Year 7 students learn how their bodies work and why regular physical activity is vital for health and well-being.

通过参与各种运动、游戏和锻炼活动，七年级学生将了解自己的身体是如何运作的，以及为什么规律运动对健康和幸福至关重要。

2. Health and Fitness | 健康与健身的区别

Health is a state of complete physical, mental, and social well-being – not merely the absence of disease. Fitness, on the other hand, refers specifically to the body’s ability to meet the demands of physical activity.

健康是指身体、心理和社会适应方面的完好状态，而不仅仅是没有疾病。而健身则特指身体满足体力活动需求的能力。

A person can be healthy without being fit (e.g., free from illness but unable to run a short distance), and vice versa. Year 7 students learn that both health and fitness are important and that exercise improves both.

一个人可以健康但不一定体适能好（例如没有疾病但跑不了短距离），反之亦然。七年级学生将认识到健康与健身都很重要，运动能同时提升这两者。

3. Health-Related Components of Fitness | 健康相关体能要素

There are five health-related fitness components that are essential for overall health. Each one can be improved through specific training.

健康相关体能包括五项基本要素，每一项都可以通过针对性的训练得到提高。

Cardiovascular endurance – the ability of the heart and lungs to supply oxygen during sustained exercise.
Muscular strength – the maximum force a muscle can produce in a single effort.
Muscular endurance – the ability of a muscle to repeat movements without tiring.
Flexibility – the range of motion possible at a joint.
Body composition – the proportion of fat, muscle, and bone in the body.

心肺耐力——心脏和肺部在持续运动时供氧的能力。
肌力——肌肉单次收缩时能产生的最大力量。
肌耐力——肌肉重复动作而不感到疲劳的能力。
柔韧性——关节所能达到的活动范围。
身体成分——身体中脂肪、肌肉与骨骼的比例。

These components are directly linked to reduced risk of lifestyle diseases and improved daily functioning.

这些要素与降低生活方式疾病的风险以及提高日常生活能力直接相关。

4. Skill-Related Components of Fitness | 技能相关体能要素

In addition to health-related fitness, there are six skill-related components that are crucial for sports performance and physical activities requiring coordination and quick decisions.

除了健康相关体能，还有六项技能相关体能要素，它们在体育表现和需要协调与快速决策的活动中至关重要。

Agility – the ability to change direction quickly while maintaining control.
Balance – the ability to keep the body stable whether still or moving.
Coordination – the ability to use two or more body parts together smoothly.
Power – the combination of strength and speed (explosive force).
Reaction time – the time taken to respond to a stimulus.
Speed – the ability to move the body or body parts quickly.

敏捷性——在保持控制的情况下迅速改变方向的能力。
平衡性——无论静止还是移动时保持身体稳定的能力。
协调性——流畅地同时运用两个或更多身体部位的能力。
爆发力——力量与速度的结合（爆发性力量）。
反应时间——对刺激做出反应所需的时间。
速度——身体或身体部位快速移动的能力。

Different sports rely on different combinations of these components; for example, a sprinter needs speed and power, while a gymnast emphasises balance and coordination.

不同运动项目依赖不同的要素组合；例如，短跑运动员需要速度和爆发力，而体操运动员则强调平衡与协调。

5. The Skeletal System | 骨骼系统

The skeleton provides the framework for the body and serves several key functions: support, protection of vital organs, movement (by providing attachment points for muscles), blood cell production, and mineral storage.

骨骼构成人体的支架，并具有多项关键功能：支撑、保护重要器官、运动（为肌肉提供附着点）、造血和储存矿物质。

Year 7 students are expected to name major bones. Common ones include:

七年级学生需要识记主要骨骼的名称。常见的包括：

Cranium (skull)
Clavicle (collarbone) and Scapula (shoulder blade)
Sternum (breastbone) and Ribs
Humerus (upper arm), Radius and Ulna (forearm)
Vertebral column (spine)
Pelvis (hip bone)
Femur (thigh bone), Patella (kneecap), Tibia and Fibula (shin bones)

颅骨
锁骨和肩胛骨
胸骨和肋骨
肱骨、桡骨和尺骨
脊柱
骨盆
股骨、髌骨、胫骨和腓骨

Joints are where two or more bones meet. Synovial joints such as the ball-and-socket (shoulder, hip) and hinge (elbow, knee) allow a wide range of movement.

关节是两块或多块骨骼的连接处。滑膜关节，如球窝关节（肩、髋）和屈戌关节（肘、膝），能进行大幅度的活动。

6. The Muscular System | 肌肉系统

Muscles produce movement by contracting and pulling on bones. There are three types of muscle tissue, but in PE we focus primarily on skeletal muscle, which is under voluntary control.

肌肉通过收缩并牵拉骨骼产生运动。肌肉组织有三种类型，但在体育课程中我们主要关注受意识控制的骨骼肌。

Key muscles Year 7 learners should identify include:

七年级学生需要辨认的主要肌肉包括：

Biceps and Triceps (upper arm)
Deltoids (shoulder)
Pectorals (chest)
Abdominals (stomach)
Quadriceps and Hamstrings (thigh)
Gastrocnemius (calf)
Gluteals (buttocks)

肱二头肌和肱三头肌（上臂）
三角肌（肩部）
胸肌（胸部）
腹肌（腹部）
股四头肌和腘绳肌（大腿）
腓肠肌（小腿）
臀肌（臀部）

Muscles work in pairs called antagonistic pairs – when one contracts (agonist), the other relaxes (antagonist). For example, during a bicep curl, the bicep is the agonist and the tricep is the antagonist.

肌肉以拮抗肌群的方式成对工作——当一块肌肉收缩（主动肌）时，另一块放松（拮抗肌）。例如，在弯举动作中，肱二头肌是主动肌，肱三头肌是拮抗肌。

7. The Cardiovascular and Respiratory Systems | 心血管和呼吸系统

The cardiovascular system includes the heart, blood vessels, and blood. Its main job is to transport oxygen, nutrients, and waste products around the body. During exercise, heart rate increases to deliver more oxygen to working muscles.

心血管系统包括心脏、血管和血液。它的主要功能是在全身运输氧气、营养物质和代谢废物。运动时，心率会加快，以便向工作的肌肉输送更多氧气。

The respiratory system brings air into the lungs, where oxygen enters the blood and carbon dioxide is removed. Key structures are the trachea, bronchi, bronchioles, and alveoli. The diaphragm and intercostal muscles control breathing.

呼吸系统将空气带入肺部，在肺部氧气进入血液，同时二氧化碳被排出。主要结构包括气管、支气管、细支气管和肺泡。膈肌和肋间肌控制呼吸运动。

Resting heart rate is typically 60-80 beats per minute (bpm) for adolescents, and maximum heart rate can be estimated as 220 – age. Understanding these systems helps students appreciate why regular aerobic exercise strengthens the heart and lungs.

青少年的安静心率一般为每分钟 60-80 次，最大心率可用 220 – 年龄来估算。了解这些系统有助于学生理解为什么规律的有氧运动可以增强心肺功能。

8. Principles of Training | 训练原则

To improve fitness effectively, training must follow certain principles. The most important acronym for Year 7 is FITT:

为了有效提升体适能，训练必须遵循一些原则。对七年级学生来说，最重要的首字母缩写是 FITT：

Frequency – how often you exercise (e.g., 3-5 times per week).
Intensity – how hard you work (e.g., moderate to vigorous).
Time – how long each session lasts (e.g., 30 minutes).
Type – the kind of exercise (e.g., running, swimming, cycling).

频率——每周锻炼几次（如每周 3-5 次）。
强度——运动时有多努力（如中等强度到剧烈强度）。
时间——每次锻炼持续多久（如 30 分钟）。
类型——锻炼的方式（如跑步、游泳、自行车）。

Another key principle is progression – gradually increasing the FITT variables over time to avoid injury and keep making gains. Overload means working the body harder than normal to trigger adaptation.

另一个关键原则是渐进性——逐渐提高 FITT 变量以避免受伤并持续取得进步。超负荷则是指让身体承受比平时更大的负荷，以引发适应。

Rest and recovery are just as important as the training itself, allowing muscles to repair and grow stronger.

休息和恢复与训练本身同样重要，它们让肌肉得以修复并变得更强。

9. Warm-Up and Cool-Down | 热身与放松

Every safe and effective exercise session should begin with a warm-up and end with a cool-down. A warm-up gradually increases heart rate and blood flow to muscles, raises body temperature, and prepares joints for movement.

每次安全有效的锻炼都应以热身开始，以整理活动结束。热身能逐渐提升心率和肌肉的血流量，升高体温，并使关节为运动做好准备。

A typical warm-up consists of three phases: pulse raiser (e.g., light jogging), stretches (dynamic stretching), and skill-related activities. Dynamic stretching involves controlled movements that take joints through their full range; it is preferred before activity over static stretching.

典型的热身包括三个阶段：提高心率（如慢跑）、拉伸（动态拉伸）以及技能相关活动。动态拉伸通过控制动作使关节达到最大活动范围；运动前推荐动态拉伸而非静态拉伸。

The cool-down helps the body return to its resting state gradually. It includes low-intensity exercise to prevent blood pooling and static stretching to improve flexibility and reduce muscle soreness.

整理活动帮助身体逐渐恢复到安静状态。它包括低强度运动以防止血液淤积，以及静态拉伸以改善柔韧性和减轻肌肉酸痛。

10. Nutrition and Hydration | 营养与水分

A balanced diet is essential for sport, growth, and daily energy. The main nutrients are carbohydrates (energy source), proteins (growth and repair), fats (energy and insulation), vitamins and minerals (body processes), and water (hydration and temperature regulation).

均衡的饮食对运动、生长和日常能量至关重要。主要的营养素包括碳水化合物（能量来源）、蛋白质（生长与修复）、脂肪（能量与保暖）、维生素和矿物质（身体代谢）以及水（补水与体温调节）。

Carbohydrates are especially important before and during prolonged exercise because they provide readily available fuel. Complex carbohydrates like pasta and rice are often consumed for sustained energy, while simple sugars give quick boosts.

碳水化合物在长时间运动前和运动中尤为重要，因为它们提供易于利用的能量。像意大利面和米饭这样的复杂碳水化合物常用于维持持久能量，而单糖则可快速补充。

Hydration is critical; even mild dehydration can reduce coordination, concentration, and athletic performance. Students should drink water before, during, and after physical activity.

补液至关重要；即使是轻度脱水也会降低协调性、注意力和运动表现。学生应在体育活动前、活动中和活动后饮水。

11. Safety and Injury Prevention | 安全与损伤预防

Safety is a fundamental part of all PE lessons. Year 7 students must learn to recognise hazards and follow rules to prevent injuries such as sprains, strains, fractures, and cuts.

安全是所有体育课的基础部分。七年级学生必须学会识别危险并遵守规则，以预防扭伤、拉伤、骨折和割伤等伤害。

Key safety measures include wearing appropriate kit and footwear, removing jewellery, warming up properly, following the teacher’s instructions, using equipment correctly, and being aware of the surrounding space and other participants.

主要安全措施包括穿着合适的运动服和鞋子、取下首饰、充分热身、听从教师指令、正确使用器材，以及注意周围空间和其他参与者。

Basic first aid knowledge such as applying pressure to a bleeding wound or using the R.I.C.E. method (Rest, Ice, Compression, Elevation) for soft tissue injuries is also introduced.

学生还会学习基础急救知识，例如对出血伤口加压，或者对软组织损伤使用 R.I.C.E. 方法（休息、冰敷、加压、抬高）。

12. Fair Play and Ethical Conduct | 公平竞争与体育道德

Physical Education is not only about physical ability; it also develops character. Fair play, respect for opponents, officials, and teammates, and playing by the rules are central to all activities.

体育教育不仅关乎身体能力，还能塑造品格。公平竞争、尊重对手、裁判和队友，以及遵守规则是所有活动的核心。

Sportsmanship involves accepting defeat graciously, encouraging others, and avoiding cheating or dangerous play. These values help create a positive sporting environment and teach important life skills such as cooperation and self-control.

体育精神包括体面地接受失败、鼓励他人，以及避免作弊或危险动作。这些价值观有助于营造积极的运动环境，并培养合作与自控等重要的生活技能。

Understanding roles like captain, coach, and official helps students appreciate how different people contribute to a game and why respect across all roles is necessary.

理解队长、教练和裁判等不同角色，能让学生认识到不同人员如何为比赛做出贡献，以及为何要尊重所有角色。

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Year 7 CAIE Physical Education: Core Knowledge Review | Year 7 CAIE 体育：核心知识点梳理