Year 8 AQA PE: Summer Preview & Bridging Course | Year 8 AQA体育：暑期预习与衔接课程

📚 Year 8 AQA PE: Summer Preview & Bridging Course | Year 8 AQA体育：暑期预习与衔接课程

Welcome to your Year 8 AQA Physical Education summer bridging course! This programme is designed to help you move confidently from Year 7 into the more demanding Year 8 curriculum. Over the holiday, you will revisit key ideas like how your body moves, how to stay fit and healthy, and how to perform safely. You will also get a head start on new topics such as training principles, ethical issues in sport, and the science of skill learning. By working through these materials little by little, you will arrive in September feeling prepared and curious to learn more. Each section here pairs a short English explanation with its Chinese translation so that you can study bilingually and strengthen both your subject knowledge and your academic language.

欢迎参加 Year 8 AQA 体育暑期衔接课程！本课程旨在帮助你自信地从七年级过渡到要求更高的八年级课程。在假期里，你将重温身体如何运动、如何保持健康以及如何安全锻炼等重要概念，同时还会提前接触训练原则、体育道德问题和技能学习科学等新话题。通过逐步学习这些材料，你将在九月开学时感到胸有成竹并充满求知欲。这里每个部分都以简短的英文解释配中文翻译的方式呈现，让你可以进行双语学习，同时巩固学科知识和学术语言。

1. The Skeletal System: Bones and Joints | 骨骼系统：骨与关节

Your skeleton does far more than just hold you upright. It protects vital organs such as the brain, heart and lungs, allows movement by providing anchor points for muscles, produces blood cells inside bone marrow, and stores essential minerals like calcium. In Year 8, we look more closely at how bones work together at joints – the places where two or more bones meet. Synovial joints such as the knee, hip, shoulder and elbow are especially important in sport because they permit a wide range of movements. Each joint is surrounded by a capsule filled with synovial fluid that lubricates the surfaces, and ligaments connect bone to bone, keeping the joint stable while cartilage stops bones from rubbing directly against each other.

你的骨骼远不止是支撑身体那么简单。它保护大脑、心脏和肺等重要器官，为肌肉提供附着点来实现运动，在骨髓中制造血细胞，并储存钙等必需矿物质。八年级我们将更细致地观察骨骼在关节处如何协同工作——关节就是两块或更多骨头相遇的地方。膝关节、髋关节、肩关节和肘关节等滑膜关节在运动中特别重要，因为它们允许大幅度的活动。每个关节周围都包裹着充满滑液的关节囊，滑液起到润滑作用；韧带将骨与骨连接起来，保持关节稳定，而软骨则防止骨头直接相互摩擦。

Below are the major bones you need to know for Year 8. Try to locate them on your own body.

以下是八年级需要掌握的主要骨头，试着在自己身体上定位它们。

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

头骨（颅骨）、锁骨、肩胛骨、胸骨、肋骨、肱骨、桡骨与尺骨、骨盆、股骨、髌骨、胫骨与腓骨。

Joint	Type	Movement example
Knee	Hinge	Flexion / extension when kicking a ball
Elbow	Hinge	Bending arm in a bicep curl
Shoulder	Ball and socket	Rotation during a tennis serve
Hip	Ball and socket	Abduction in a side lunge

表格总结：膝关节（铰链关节，踢球时的屈伸）、肘关节（铰链关节，二头肌弯举时的弯曲）、肩关节（球窝关节，网球发球时的旋转）、髋关节（球窝关节，侧弓步时的外展）。

2. Muscles and Movement | 肌肉与运动

Muscles are the engines that pull on bones to create movement. Voluntary muscles – those we control consciously – work in pairs across a joint. When one muscle contracts (shortens), the other relaxes (lengthens); this is called antagonistic muscle action. The prime mover, or agonist, is the muscle doing the main work, while the antagonist relaxes to allow the movement. For example, during a football shot, the quadriceps (front thigh) act as the agonist to straighten the knee, while the hamstrings (rear thigh) act as the antagonist and relax.

肌肉是拉动骨骼产生运动的引擎。随意肌（我们可以有意识控制的肌肉）在关节处以成对形式工作。当一块肌肉收缩（变短）时，另一块放松（变长），这被称为拮抗肌协同作用。主动肌，即原动肌，承担主要工作，而拮抗肌则放松以允许运动发生。例如，射门时，大腿前侧的股四头肌作为原动肌使膝关节伸直，而大腿后侧的腘绳肌则作为拮抗肌放松。

Knowing muscle names and locations helps you analyse any sporting action. The key muscles for Year 8 include:

了解肌肉的名称和位置有助于你分析任何体育动作。八年级的关键肌肉包括：

Biceps (front of upper arm)
Triceps (back of upper arm)
Deltoid (shoulder)
Pectorals (chest)
Abdominals (stomach)
Quadriceps (front thigh)
Hamstrings (back thigh)
Gastrocnemius (calf)
Tibialis anterior (shin)
Gluteals (bottom)
Latissimus dorsi (side of back)

肱二头肌（上臂前侧）、肱三头肌（上臂后侧）、三角肌（肩部）、胸大肌（胸部）、腹肌（腹部）、股四头肌（大腿前侧）、腘绳肌（大腿后侧）、腓肠肌（小腿肚）、胫骨前肌（小腿前侧）、臀肌（臀部）、背阔肌（背部两侧）。

A simple way to remember the agonist–antagonist pair at the elbow is: ‘biceps bend, triceps straighten’. For a bicep curl, the biceps contract and the triceps relax; when you lower the weight, the triceps become the agonist and the biceps relax.

一个记住肘关节原动肌–拮抗肌配对的简单方法是：“肱二头肌弯曲，肱三头肌伸直”。做二头肌弯举时，肱二头肌收缩而肱三头肌放松；当放下器械时，肱三头肌变成原动肌，肱二头肌放松。

3. The Cardiorespiratory System | 心肺系统

The cardiorespiratory system is the partnership between your heart, blood vessels and lungs. Its job is to deliver oxygen to working muscles and remove waste products such as carbon dioxide. When you exercise, your heart rate (beats per minute) and stroke volume (blood pumped per beat) both increase so that more oxygen-rich blood reaches the muscles. Your breathing rate also rises to bring in extra oxygen and blow out extra carbon dioxide. Year 8 starts to use these ideas to explain why a 1500-metre runner is out of breath at the finish line.

心肺系统是指心脏、血管和肺之间的协作系统。它的任务是为工作肌肉输送氧气，并清除二氧化碳等废物。运动时，心率（每分钟心跳次数）和每搏输出量（每次心跳泵出的血量）都会增加，从而使更多富氧血液到达肌肉。呼吸频率也会上升，以吸入更多氧气并呼出更多二氧化碳。八年级开始运用这些概念来解释为什么1500米跑者在终点会上气不接下气。

The main components you will revisit are:

你将重温的主要组成部分有：

Nasal cavity and mouth (air entry)
Trachea (windpipe)
Bronchi and bronchioles (smaller airways inside lungs)
Alveoli (tiny air sacs where gas exchange happens)
Diaphragm and intercostal muscles (help breathing movements)
Heart as a dual pump (right side to lungs, left side to body)
Arteries (carry blood away from heart), veins (return blood) and capillaries (tiny vessels where exchange happens)

鼻腔与口腔（空气入口）、气管、支气管和细支气管（肺内较小的气道）、肺泡（气体交换的微小气囊）、膈肌和肋间肌（辅助呼吸运动）、作为双泵的心脏（右侧流向肺，左侧流向全身）、动脉（带血离心）、静脉（回血入心）和毛细血管（发生交换的微细血管）。

Estimated maximum heart rate ≈ 220 − age (years)

估算最大心率 ≈ 220 − 年龄（岁）

If you are 12, your maximum is around 208 beats per minute. Aerobic activities such as jogging keep you within 60–80% of this value. This simple formula helps you to understand training zones later in Year 8.

如果你12岁，最大心率大约为208次/分钟。慢跑等有氧活动会将心率保持在该数值的60%–80%区间。这个简单公式有助于你在八年级后期理解训练区间。

4. Components of Fitness | 体能要素

Fitness is not one single quality; it is made up of several components. Year 8 separates these into health-related and skill-related fitness. Health-related components affect your wellbeing and daily life: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Skill-related components influence your sporting performance: agility, balance, coordination, power, reaction time and speed.

体能不是单一素质；它由多个要素组成。八年级将这些要素分为健康体能和技能体能。健康体能影响你的健康状况和日常生活：心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。技能体能则影响运动表现：敏捷性、平衡性、协调性、爆发力、反应时间和速度。

Here is how these components connect to real sports:

以下是这些要素与实际运动的联系：

Cardiovascular endurance – a cross-country runner keeping going for 20 minutes
Muscular strength – a rugby player pushing in a scrum
Muscular endurance – a rower repeating strokes without tiring
Flexibility – a gymnast performing the splits
Agility – a netball player dodging a defender
Balance – a skateboarder maintaining control on a rail
Coordination – a baseball batter timing a swing
Power – a high jumper exploding upwards
Reaction time – a sprinter responding to the starter’s gun
Speed – a football winger sprinting down the touchline

心血管耐力——越野跑者持续奔跑20分钟；肌肉力量——橄榄球运动员在斯克兰中的推挤；肌肉耐力——划船手反复划桨而不感到疲劳；柔韧性——体操运动员完成劈叉；敏捷性——无挡板篮球运动员闪避防守者；平衡性——滑板手在杆上保持控制；协调性——棒球击球手把握挥棒时机；爆发力——跳高运动员向上起跳；反应时间——短跑运动员对发令枪的回应；速度——足球边锋沿边线冲刺。

Knowing these components helps you analyse why a performer is successful and what you might need to improve in your own activities.

了解这些要素有助于分析一名运动员为何成功，也能帮助你发现自己在活动中需要改进的方面。

5. Principles of Training (FITT) | 训练原则（FITT）

To improve any component of fitness, your training must follow a plan. Year 8 introduces the FITT principle, which stands for Frequency, Intensity, Time and Type. Frequency is how often you train; intensity is how hard you train; time is how long each session lasts; and type is the kind of exercise you choose. By adjusting one or more of these variables, you can create progressive overload – making your body work harder than usual so it adapts and gets fitter.

要提升任何一项体能要素，训练就必须遵循计划。八年级引入了FITT原则，即频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。频率是指训练有多频繁；强度是指训练有多辛苦；时间是指每次训练持续多久；类型是指你选择的运动形式。通过调整其中一个或多个变量，你可以制造渐进超负荷——让你的身体比平时更努力地工作，从而产生适应并变得更健康。

For a 12-year-old wanting to improve cardiovascular fitness, a FITT plan might look like this:

对一位想提高心血管健康的12岁少年来说，FITT计划可能如下：

FITT variable	Example
Frequency	3–4 times per week
Intensity	60–80% of maximum heart rate
Time	30 minutes per session
Type	Jogging, cycling or swimming

频率：每周3–4次；强度：最大心率的60%–80%；时间：每次30分钟；类型：慢跑、骑自行车或游泳。

Another key principle is specificity: training must match the demands of your sport. A swimmer will spend most of their time in the pool, not on a football pitch. Year 8 also mentions rest and recovery, because the body gets stronger during the rest period, not during the actual workout.

另一个重要原则是专项性：训练必须与运动项目的要求相匹配。游泳运动员会把大部分时间花在泳池里，而不是足球场上。八年级还会提到休息与恢复，因为身体是在休息期间变强壮，而不是在训练过程中。

6. Warm-up and Cool-down | 热身与放松

Every PE lesson or training session should begin with a warm-up and end with a cool-down. A proper warm-up gradually raises the heart rate, increases muscle temperature and improves flexibility, which reduces the risk of injury and helps you perform better. A typical warm-up has three phases: pulse-raising activities (e.g. light jogging), stretching (especially dynamic stretches that mimic the movements to follow), and sport-specific drills (e.g. dribbling practice before a football match).

每节体育课或每次训练都应以热身开始、以放松结束。正确的热身能逐渐提高心率、增加肌肉温度并改善柔韧性，从而降低受伤风险并帮助你发挥得更好。典型的热身分为三个阶段：提升脉搏的活动（如慢跑）、拉伸（最好是与后续动作相似的动态拉伸）以及专项练习（如足球赛前的带球练习）。

The cool-down allows the body to return to its resting state gradually. It often includes light aerobic work to help clear lactic acid and static stretching to improve or maintain long-term flexibility. Static stretches are held still for about 20–30 seconds, whereas dynamic stretches involve continuous movement.

放松活动让身体逐步恢复到安静状态。它通常包括轻微的需氧练习以帮助清除乳酸，以及静态拉伸以改善或保持长期柔韧性。静态拉伸要保持静止约20–30秒，而动态拉伸则包含连续的动作。

Students who skip the cool-down can feel dizzy or stiff later; those who skip the warm-up are more likely to pull a muscle. Both phases are non-negotiable in a responsible training plan.

跳过放松的学生事后可能会感到头晕或肌肉僵硬；跳过热身的学生则更容易拉伤肌肉。在一个负责任的训练计划中，这两个阶段都是必不可少的。

7. Nutrition and Hydration for Sport | 运动营养与补水

Food and water are the fuel your body uses during exercise. Carbohydrates provide the main energy source for high-intensity work, while fats supply energy for longer, lower-intensity activities. Proteins support growth and repair of muscles after training. In Year 8, you will learn to link different nutrients to different types of performance. For instance, a sprinter might eat a banana (simple carbohydrate) an hour before a race for quick energy, whereas a marathon runner relies on both carbohydrate loading before the event and sports drinks during it.

食物和水是身体在运动过程中使用的燃料。碳水化合物为高强度运动提供主要能量来源，而脂肪则为长时间低强度的活动供能。蛋白质则有助于训练后肌肉的生长与修复。八年级你将学习把不同营养素与不同运动表现联系起来。例如，短跑运动员可能会在赛前一小时吃一根香蕉（简单碳水化合物）以获取快速能量，而马拉松跑者则依赖赛前的碳水化合物储备和比赛中的运动饮料。

Hydration is equally critical. Losing just 2% of your body weight through sweat can impair concentration and coordination. Water is usually adequate for sessions under an hour, but isotonic drinks can help during longer or more intense exercise because they replace both fluid and electrolytes. The key message for Year 8 is: drink little and often before, during and after exercise.

补水同样关键。仅通过汗液流失体重2%的水分就会损害注意力和协调性。通常而言，一小时以内的运动喝水就足够了，但在时间更长或强度更大的运动中，等渗饮料会更有帮助，因为它们同时补充液体和电解质。八年级的核心信息是：运动前、中、后都应少量多次地饮水。

8. Injury Prevention and Safety | 损伤预防与安全

Playing sport always carries some risk, but most injuries can be prevented with sensible precautions. Year 8 emphasises the importance of appropriate clothing and footwear, a well-maintained playing surface, correctly fitted protective equipment (e.g. shin pads, gum shields), and adherence to rules. Rules exist not only to keep the game fair but also to protect participants from dangerous actions such as a two-footed tackle in football or a high tackle in rugby.

参与体育运动总会有一定风险，但通过合理的预防措施，大多数损伤都是可以避免的。八年级强调穿着合适的服装与鞋类、维护良好的运动场地、正确佩戴护具（如护腿板、牙套）以及遵守规则的重要性。规则的存在不仅是为了比赛公平，也是为了保护参与者免受危险动作的伤害，比如足球中的双脚飞铲或橄榄球中的高位拦截。

Overuse injuries, such as shin splints or tennis elbow, can develop when you train too much without enough rest. That is why the principles of progressive overload and recovery are not just about fitness – they are also about staying healthy. In class, you will discuss risk assessments and learn to evaluate hazards in different settings, such as a wet hockey pitch or a gymnastics environment with low ceiling beams.

过度使用性损伤，如外胫夹或网球肘，当你在没有充分休息的情况下训练过多时就会发生。这就是为什么渐进超负荷和恢复原则不仅关乎体能，也关乎健康。在课堂上，你们将讨论风险评估，并学会评估不同环境中的危险因素，例如湿滑的曲棍球场或天花板横梁较低的体操场地。

Remember the simple routine called PRICE for minor soft-tissue injuries: Protection, Rest, Ice, Compression, Elevation. It is a helpful first-aid memory aid that every Year 8 student should know.

请记住处理轻微软组织损伤的简单流程PRICE：保护、休息、冰敷、压迫、抬高。这是每个八年级学生都应该掌握的有用急救记忆法。

9. Skill Acquisition and Feedback | 技能习得与反馈

Learning a new sport skill – whether a tennis serve or a cartwheel – takes time and practice. Year 8 looks at how we process information to make decisions. A simplified version of the information processing model starts with input (what you see and hear), decision-making (choosing the best response), output (the physical movement), and feedback (information about the result). A quarterback in American football, for example, receives visual input of a receiver breaking free, decides to throw, executes the pass, and watches the outcome – feedback that will shape his next decision.

学习一项新的运动技能——无论是网球发球还是侧手翻——都需要时间和练习。八年级将探讨我们如何处理信息以做出决策。简化的信息处理模型始于输入（所见所闻）、决策（选择最佳反应）、输出（身体动作）和反馈（有关结果的信息）。例如，美式足球的四分卫看到接球手摆脱防守（视觉输入），决定传球，执行动作，并观察结果——这些反馈将影响他的下一次决策。

Good feedback is one of the fastest ways to improve. It can be intrinsic (you sense your own movement – feeling that you hit the sweet spot) or extrinsic (a coach tells you to follow through higher). In Year 8, you will practise giving and receiving constructive feedback with classmates, which improves not only your skills but also your ability to analyse performance.

高质量的反馈是进步最快的方式之一。它可以是内在的（你感知到自己的动作——感觉击中了甜区），也可以是外在的（教练告诉你随挥更高一些）。八年级你将练习与同学互相提供建设性反馈，这不仅能提高你的运动技能，还能增强你分析表现的能力。

10. Ethics in Sport | 体育道德

Sport is built on ideas of fairness, respect and integrity. Year 8 opens up discussion about ethical issues such as sportsmanship, gamesmanship, deviance and the use of performance-enhancing drugs. Sportsmanship means playing within the spirit of the rules, showing respect for opponents and officials, and accepting victory or defeat gracefully. Gamesmanship, on the other hand, tries to gain an advantage without actually breaking the rules – for example, time-wasting or deliberately distracting an opponent – and it often raises questions about what is honourable.

体育建立在公平、尊重和正直等理念之上。八年级开启了关于体育道德问题的讨论，如运动家精神、竞技手段、越轨行为和兴奋剂使用。运动家精神是指在规则精神范围内比赛，尊重对手和裁判，优雅地接受胜利或失败。而竞技手段则试图在不违反规则的情况下获得优势——例如拖延时间或故意分散对手注意力——这常常引发关于何为正当的疑问。

Deviance in sport covers actions that do break the rules, such as deliberate fouls, doping or match-fixing. Performance-enhancing drugs are a particularly serious topic because they compromise the health of the athlete and the fairness of the competition. Year 8 students are encouraged to consider why people might cheat and how sport organisations try to prevent it through testing and education. This is your chance to think critically about the values you want to bring to your own PE lessons and any club you join.

体育运动中的越轨行为包括那些确实违反规则的动作，如故意犯规、兴奋剂或打假球。使用兴奋剂是一个格外严肃的话题，因为它损害了运动员的健康和比赛的公平性。八年级鼓励学生思考人们为什么会选择作弊，以及体育组织如何通过检测和教育来加以预防。这是你批判性思考自己在体育课和任何参加的运动队中希望秉持何种价值观的好机会。

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Year 8 AQA PE: Summer Preview & Bridging Course | Year 8 AQA体育：暑期预习与衔接课程