📚 Year 10 Edexcel PE: Case Study Practical Exercises | 案例分析实战演练
Case study questions are a core part of the Edexcel GCSE Physical Education assessment. They require you to apply knowledge from anatomy, physiology, training methods, and sports psychology to real-world situations. Practising with case studies builds confidence and helps you connect theory with performance. This article provides a series of practical exercises, each followed by a detailed walkthrough, to sharpen your analytical skills for the exam.
案例研究题目是爱德思 GCSE 体育考核的核心部分。它要求你将解剖学、生理学、训练方法和运动心理学等知识应用到真实情境中。通过案例实战演练，你会更有信心，同时也能将理论与运动表现联系起来。本文提供了一系列实战练习，每个练习都配有详细讲解，帮助你在考试中提升分析能力。
1. Case Study: Identifying Training Needs | 案例研究：识别训练需求
James is a 15‑year‑old student who wants to improve his speed for an upcoming football trial. He currently runs the 30‑metre sprint in 4.9 seconds. His coach suggests he needs to work on explosive power and acceleration. To design an effective programme, you must first identify the relevant components of fitness and the energy systems involved.
詹姆斯是一名 15 岁的学生，他想为即将到来的足球选拔赛提高速度。他目前 30 米冲刺跑的成绩是 4.9 秒。他的教练建议他需要加强爆发力和加速能力。为了设计有效的训练计划，你需要首先确定相关的体能组成部分及所涉及的能量系统。
Explosive power relies on the ATP‑PC system, which provides immediate energy for short bursts lasting up to 10 seconds. The primary fitness components are speed, power, and reaction time. Additionally, strength in the lower body (quadriceps, hamstrings, glutes) and core stability must be developed through resistance training. A needs analysis helps to pinpoint these areas before setting goals.
爆发力依赖 ATP‑PC 系统，该系统为最长 10 秒的短时爆发提供即时能量。主要体能组成部分包括速度、力量和反应时间。此外，需要通过抗阻训练发展下肢力量（股四头肌、腘绳肌、臀肌）和核心稳定性。在设定目标之前，需求分析有助于精确找出这些领域。
2. Setting SMART Goals | 设定 SMART 目标
Using the case of James, outline a SMART goal for his speed development. A SMART goal is Specific, Measurable, Achievable, Relevant, and Time‑bound. For example: ‘Improve my 30‑metre sprint time from 4.9 seconds to 4.6 seconds within 8 weeks by attending two speed sessions per week and following a plyometric programme.’ This goal clearly states the outcome and how it will be measured.
以詹姆斯的案例为例，为他的速度发展制定一个 SMART 目标。SMART 目标需要具体、可衡量、可实现、相关且有时限。例如：“在 8 周内，通过每周参加两次速度训练并遵循增强式训练计划，将我的 30 米冲刺时间从 4.9 秒提高到 4.6 秒。”这个目标清晰陈述了结果及衡量方式。
When setting your own goals, avoid vague statements like ‘get faster’. Instead, link the goal to a specific test (timed sprint) and a realistic target based on the principle of progressive overload. Acknowledging constraints, such as school commitments and recovery time, ensures the plan is achievable.
在设定自己的目标时，避免使用“变得更快”这类模糊表述。相反，应将目标与特定测试（计时冲刺）和基于渐进超负荷原则的现实目标联系起来。考虑到学业任务和恢复时间等限制因素，才能确保计划切实可行。
3. Analysing Cardiovascular Fitness Data | 分析心肺体适能数据
Emma, a 14‑year‑old netball player, completed the Cooper 12‑minute run test and covered 2100 metres. Her predicted VO₂max, estimated using the formula (distance − 504.9) ÷ 44.73, is approximately 35.6 ml/kg/min. Use this data to assess her aerobic capacity and suggest how it might affect her performance in a full netball match.
艾玛是一名 14 岁的无挡板篮球运动员，她完成了库珀 12 分钟跑步测试，跑动距离为 2100 米。她的预测最大摄氧量（使用公式 (距离 − 504.9) ÷ 44.73 估算）约为 35.6 毫升/公斤/分钟。利用这些数据评估她的有氧能力，并说明这会如何影响她在整场无挡板篮球比赛中的表现。
A VO₂max of 35.6 ml/kg/min is below average for a female athlete of her age. Netball requires frequent high‑intensity efforts interspersed with active recovery. With limited aerobic endurance, Emma may fatigue early in the second half, leading to slower reactions and reduced agility. To improve, she could incorporate continuous and interval training to raise her aerobic threshold.
最大摄氧量 35.6 毫升/公斤/分钟低于同龄女运动员的平均水平。无挡板篮球需要频繁的高强度跑动，同时穿插积极恢复。有氧耐力有限时，艾玛可能在下半场早期就感到疲劳，导致反应变慢、敏捷性下降。为了提高，她可以结合持续训练和间歇训练，以提升有氧阈值。
4. Applying the FITT Principle to Aerobic Training | 将 FITT 原则应用于有氧训练
Design a 6‑week aerobic training programme for Emma using the FITT principle. Frequency: 3 times per week. Intensity: 65‑75% of maximum heart rate (MHR). Her MHR is approximately 206 − (0.7 × 14) = 196 bpm, so her target heart rate zone is 127‑147 bpm. Time: 30 minutes per session. Type: continuous running and cycling.
利用 FITT 原则为艾玛设计一个为期 6 周的有氧训练计划。频率：每周 3 次。强度：最大心率 (MHR) 的 65‑75%。她的最大心率约为 206 − (0.7 × 14) = 196 次/分，因此目标心率区间为 127‑147 次/分。时间：每次 30 分钟。类型：持续跑步和骑行。
Ensure that progression is built in: by week 3, intensity can increase to 75‑85% MHR for short intervals. The principle of specificity means that exercises must mimic the demands of netball – lateral movements and changes of direction can be included in the running sessions to make them more game‑like.
确保训练计划包含进阶：到第 3 周时，强度可以在短间歇中提高到 75‑85% MHR。根据专项性原则，练习必须模拟无挡板篮球的需求——跑步训练中可以加入侧向移动和变向，使其更贴近比赛场景。
5. Strength Training for a Gymnast | 体操运动员的力量训练
Lily is a 13‑year‑old gymnast who struggles to hold a handstand for more than 3 seconds. Her coach identifies poor shoulder stability and core strength as limiting factors. Using the principles of training, design a circuit that targets these weaknesses. Include exercises such as plank variations, shoulder press with light dumbbells, and wall handstands.
莉莉是一名 13 岁的体操运动员，她很难坚持手倒立超过 3 秒。教练认为肩部稳定性差和核心力量不足是限制因素。运用训练原则，设计一个针对这些弱项的循环训练。包括平板支撑变式、轻哑铃肩推和靠墙手倒立等练习。
A sample circuit: 30 seconds of plank‑to‑push‑up, 30 seconds of dumbbell shoulder press (2‑3 kg), 30 seconds of hollow body hold, 30 seconds of wall handstand holds, followed by 1 minute rest. Repeat the circuit 3 times, twice a week. Progression can be achieved by increasing the hold time or reducing rest. Emphasis on technique is essential in gymnastics to prevent overuse injuries.
示例循环训练：30 秒平板支撑转俯卧撑、30 秒哑铃肩推（2‑3 公斤）、30 秒空心体保持、30 秒靠墙手倒立，然后休息 1 分钟。重复循环 3 次，每周两次。通过增加保持时间或减少休息时间来实现进阶。在体操中，强调技术对于预防劳损至关重要。
6. Analysing a Sprain Injury and Rehabilitation | 扭伤分析与康复
During a rugby match, Tom twists his ankle and is diagnosed with a grade 2 lateral ligament sprain. Explain the immediate treatment using the RICE protocol (Rest, Ice, Compression, Elevation) and outline the stages of rehabilitation. How can the principle of reversibility impact his fitness if he stops training completely?
在一场橄榄球比赛中，汤姆扭伤了脚踝，被诊断为二级外侧韧带扭伤。使用 RICE 原则（休息、冰敷、加压、抬高）解释即时处理方法，并概述康复阶段。如果他完全停止训练，可逆性原则会如何影响他的体适能？
Immediate management: Rest the ankle to prevent further damage, apply ice for 20 minutes every 2 hours to reduce swelling, use a compression bandage, and elevate the limb above heart level. Rehabilitation stages: once pain subsides, begin range‑of‑motion exercises (e.g., ankle circles), followed by strengthening (resistance band exercises) and proprioception training (balance on one leg). Finally, introduce sport‑specific drills like cutting and jumping.
即时处理：休息脚踝以防进一步损伤，每 2 小时冰敷 20 分钟以消肿，使用加压绷带，将患肢抬高至心脏水平以上。康复阶段：疼痛缓解后，开始活动度练习（如绕踝），随后进行力量训练（弹力带练习）和本体感觉训练（单腿站立）。最后加入专项练习，如变向和跳跃。
The principle of reversibility (detraining) means that if Tom ceases all training for 3 weeks, his cardiovascular endurance and muscular strength will begin to decline. A carefully planned rehabilitation programme that maintains fitness in the non‑injured limbs can minimise this effect.
可逆性原则（停训）意味着，如果汤姆停止所有训练 3 周，他的心血管耐力和肌肉力量就会开始下降。一个精心设计的康复计划，能在不受伤的肢体上维持体适能，可以最大限度地减少这种影响。
7. Nutrition and Hydration for a Tournament | 锦标赛期间的营养与补水
A school hockey team is playing a tournament with three matches in one day. Construct a meal and hydration plan for a player, including pre‑match, during‑match, and post‑match strategies. Consider carbohydrate loading, glycaemic index, and electrolyte replacement.
校曲棍球队一天之内要参加三场锦标赛比赛。为一名球员制定一份膳食和补水计划，包括赛前、赛中和赛后的策略。要考虑碳水化合物负荷、血糖指数和电解质补充。
Pre‑match (2‑3 hours before): a meal rich in complex carbohydrates with moderate protein and low fat, such as wholemeal pasta with chicken and vegetables. During matches: sip water or an isotonic sports drink every 15‑20 minutes to maintain hydration and blood glucose levels. Post‑match recovery (within 30 minutes): a snack combining carbohydrates and protein, like a banana with milk, to replenish glycogen stores and repair muscle tissue.
赛前（赛前 2‑3 小时）：富含复合碳水化合物、适量蛋白质且低脂的一餐，例如全麦意面配鸡肉和蔬菜。比赛中：每 15‑20 分钟小口喝水或等渗运动饮料，以维持水合和血糖水平。赛后恢复（30 分钟内）：结合碳水化合物和蛋白质的点心，如香蕉配牛奶，以补充糖原储备并修复肌肉组织。
8. Psychological Skills in a Penalty Shootout | 点球大战中的心理技能
In a football cup final, the score is tied and a penalty shootout is about to begin. Suggest how a player can use mental rehearsal and deep breathing to manage anxiety. Explain the role of selective attention and how it can block out crowd noise.
在足球杯赛决赛中，比分打平，即将进入点球大战。建议球员如何使用心理演练和深呼吸来管理焦虑。解释选择性注意的作用以及它如何屏蔽观众的噪音。
Mental rehearsal: the player closes their eyes and vividly imagines the successful execution of the penalty: the run‑up, striking the ball cleanly, and seeing it hit the back of the net. This primes the neural pathways and builds confidence. Deep breathing: slow, diaphragmatic breaths lower heart rate and reduce somatic anxiety symptoms.
心理演练：球员闭上眼睛，生动地想象成功罚入点球的过程：助跑、干净利落地触球，以及目送球入网。这能激活神经通路并建立信心。深呼吸：缓慢的腹式呼吸可降低心率，缓解身体焦虑症状。
Selective attention involves focusing only on relevant cues, such as the placement of the ball and the goalkeeper’s position, while ignoring distractions like the shouting crowd. This skill can be developed through simulation training in practice sessions.
选择性注意指只关注相关线索，比如球的位置和守门员的站位，同时忽略如观众喧闹等干扰因素。这种技能可以在训练课中通过模拟训练加以培养。
9. Evaluating a Training Programme with Feedback | 利用反馈评估训练计划
A sprinter follows an 8‑week power training programme but her 100‑metre time only improves by 0.1 second. Evaluate possible reasons for limited progress, applying the principles of training (specificity, overload, rest, and adaptation). How could heart rate monitoring and observational feedback help adjust the plan?
一名短跑运动员遵循了为期 8 周的力量训练计划，但百米成绩只提高了 0.1 秒。运用训练原则（专项性、超负荷、休息和适应），评估进步有限可能的原因。心率监测和观察反馈如何帮助调整计划？
Possible reasons: the programme may lack specificity if it focused too heavily on maximum strength rather than explosive power and sprint technique. Insufficient overload could occur if the training intensity was not increased progressively. Inadequate rest between sessions may have led to overtraining, reducing the body’s ability to adapt. A plateau can also result from not varying the training stimulus.
可能的原因：如果计划过于侧重最大力量而非爆发力和冲刺技术，就可能缺乏专项性。如果训练强度没有渐进式增加，则负荷可能不足。训练课之间休息不足可能导致过度训练，削弱身体的适应能力。刺激单一而未能变化也可能导致平台期。
Heart rate monitoring during sessions helps ensure the athlete works in the correct intensity zone for power development (near maximal efforts with full recovery). Observational feedback from a coach analysing video can identify technical flaws, such as poor arm drive or early heel strike, which can then be corrected through drills.
在训练期间监测心率，有助于确保运动员处于发展爆发力的正确强度区间（近乎最大努力且充分恢复）。教练通过视频分析提供的观察反馈，可以发现技术缺陷，如摆臂不佳或过早脚跟触地，然后通过练习加以纠正。
10. Designing an Exam‑Style 9‑Mark Answer | 设计一道考试 9 分题的答案
Practice a typical extended question: ‘Using the scenario of a basketball player who needs to improve their vertical jump, explain how you would apply the FITT principle, the principle of progressive overload, and provide a suitable macrocycle structure.’ Plan your answer with clear links to physiological adaptations.
练习一道典型的扩展题：“以一名需要提高垂直弹跳的篮球运动员为情景，解释你将如何应用 FITT 原则和渐进超负荷原则，并提供一个合适的大周期结构。” 规划你的答案，并清楚联系生理适应。
A model response could start with the FITT: Frequency (3x per week), Intensity (plyometric box jumps with 85‑95% max effort), Time (4 sets of 6‑8 reps), Type (plyometrics and resistance exercises). Progressive overload is applied by adding height to the box or wearing a weighted vest over weeks. The macrocycle might be 12 weeks: a general preparation phase (building base strength), a specific preparation phase (introducing plyometrics), and a competition phase (tapering to peak performance).
一个范例答案可以从 FITT 开始：频率（每周 3 次）、强度（85‑95% 最大努力的跳箱增强式训练）、时间（4 组 × 6‑8 次）、类型（增强式训练和抗阻练习）。渐进超负荷通过增加跳箱高度或在数周后穿加重背心来应用。大周期可为 12 周：一般准备阶段（建立基础力量）、专项准备阶段（引入增强式训练）和竞赛阶段（减量训练以达到最佳表现）。
Physiological adaptations include increased motor unit recruitment, improved rate of force development, and hypertrophy of fast‑twitch fibres. Using this structure demonstrates clear assessment objective (AO2) application, which examiners reward.
生理适应包括运动单位募集增加、发力速率提高以及快肌纤维肥大。使用这样的结构展示了清晰的知识应用能力 (AO2)，是考官所青睐的。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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