📚 KS3 Edexcel PE: Core Knowledge Points Review | KS3 Edexcel 体育：核心知识点梳理
This article explores the essential knowledge points for Key Stage 3 Physical Education following the Edexcel framework. It covers health, fitness, body systems and training principles that every student should grasp between Years 7 and 9. Understanding these fundamentals will build a strong foundation for GCSE PE and, more importantly, support a lifelong active and healthy lifestyle.
本文梳理基于 Edexcel 框架的 Key Stage 3（KS3）体育核心知识点，涵盖健康、体能、身体系统与训练原则等内容，帮助学生在 7–9 年级阶段建立扎实基础。掌握这些概念不仅为未来的 GCSE 体育考试做好准备，更有助于养成终身运动的健康生活习惯。
1. What is Health? | 什么是健康？
Health is defined as a state of complete physical, mental and social well-being. It is not simply the absence of illness or injury. A person who is healthy feels good in their body, manages stress effectively and enjoys positive relationships with others.
健康被定义为身体、心理和社会的完全良好状态，而不仅仅是没有生病或受伤。一个健康的人在身体上感觉良好，能有效管理压力，并与他人保持积极的人际关系。
Physical well-being means all body systems work efficiently. Mental well-being involves coping with everyday challenges and feeling in control of one’s life. Social well-being is about having friends, family support and a sense of belonging.
身体层面的良好指的是所有身体系统都能高效运作。心理健康则包括应对日常挑战并感到能够掌控自己的生活。社会层面的良好则涉及拥有朋友、家庭支持以及归属感。
2. Components of Fitness | 体能的组成部分
Fitness is the ability to carry out daily tasks without excessive fatigue. It has two main groups: health-related components and skill-related components. At KS3, students learn how each part contributes to overall performance and well-being.
体能是指在没有过度疲劳的情况下完成日常任务的能力。体能分为两大类：健康相关体能和技能相关体能。在 KS3 阶段，学生需要学习每个组成部分如何影响整体运动表现和健康状态。
Health-related fitness includes cardiovascular endurance, muscular endurance, muscular strength, flexibility and body composition. Cardiovascular endurance is the ability of the heart and lungs to supply oxygen during sustained activity. Muscular endurance is how well muscles can repeat contractions without tiring. Strength is the maximum force a muscle can produce. Flexibility is the range of movement at a joint.
健康相关体能包括心肺耐力、肌肉耐力、肌肉力量、柔韧性和身体成分。心肺耐力指心脏与肺部在持续活动中供应氧气的能力。肌肉耐力是肌肉重复收缩而不感到疲劳的能力。力量则是肌肉能产生的最大力量。柔韧性是关节的活动范围。
Body composition describes the proportion of fat, muscle and bone in the body. A healthy body composition helps reduce the risk of lifestyle diseases and supports movement efficiency.
身体成分指身体中脂肪、肌肉和骨骼的比例。健康的身体成分有助于降低生活方式相关疾病的风险，并提升运动效率。
3. The Skeletal System | 骨骼系统
The skeleton performs five key jobs: support, protection, movement, mineral storage and blood cell production. KS3 students should be able to name major bones and understand how they help during physical activity.
骨骼系统具有五大功能：支撑、保护、运动、矿物质储存和血细胞生成。KS3 学生需要能够说出主要骨骼的名称，并理解它们在身体活动中的作用。
Main bones to know: cranium (skull), clavicle (collar bone), scapula (shoulder blade), humerus, radius, ulna, ribs, sternum, vertebral column (spine), pelvis, femur, patella, tibia and fibula. Long bones, such as the femur, act as levers for movement. Flat bones, like the ribs, protect internal organs.
需要掌握的主要骨骼包括：头骨（颅骨）、锁骨、肩胛骨、肱骨、桡骨、尺骨、肋骨、胸骨、脊柱、骨盆、股骨、髌骨、胫骨和腓骨。长骨（如股骨）在运动中充当杠杆，而扁骨（如肋骨）则保护内部器官。
Where two or more bones meet, we find a joint. Synovial joints, such as the hinge joint at the knee and the ball-and-socket joint at the shoulder, allow smooth movement with the help of cartilage and synovial fluid.
两块或多块骨骼相接的地方形成关节。滑膜关节（例如膝关节处的铰链关节和肩关节处的球窝关节）在软骨和滑液的帮助下使运动更加顺畅。
4. The Muscular System | 肌肉系统
Muscles work in pairs to bring about movement. When one muscle contracts (shortens), the opposing muscle relaxes. This is called antagonistic muscle action. At KS3, students focus on the main skeletal muscles and their basic actions.
肌肉成对工作以产生运动。当一块肌肉收缩（缩短）时，与之对抗的肌肉放松。这被称为拮抗肌作用。在 KS3 阶段，学生需要关注主要骨骼肌及其基本动作。
Major muscles include: trapezius, deltoids, pectorals, biceps, triceps, abdominals, latissimus dorsi, quadriceps, hamstrings, gluteals and gastrocnemius. For example, when you perform a bicep curl, the biceps contracts as the agonist and the triceps relaxes as the antagonist.
主要肌肉包括：斜方肌、三角肌、胸大肌、肱二头肌、肱三头肌、腹肌、背阔肌、股四头肌、腘绳肌（腿后肌群）、臀大肌和腓肠肌。例如，做手臂弯举动作时，肱二头肌作为主动肌收缩，肱三头肌作为拮抗肌放松。
5. The Cardiorespiratory System | 心肺系统
The cardiorespiratory system consists of the heart, blood vessels and lungs. Its main role is to transport oxygen to working muscles and remove carbon dioxide. During exercise, the heart beats faster and breathing rate increases to meet the higher demand for oxygen.
心肺系统由心脏、血管和肺组成，其主要作用是将氧气输送到正在工作的肌肉并清除二氧化碳。运动时，心跳加快，呼吸频率增加，以满足身体对氧气的更高需求。
At rest, a typical heart rate for a teenager might be around 60–80 beats per minute (bpm). During moderate to vigorous activity, heart rate can rise significantly. Understanding the terms heart rate, stroke volume and cardiac output helps explain how the body adapts to training.
在安静状态下，青少年典型的安静心率大约为每分钟 60–80 次（bpm）。进行中等到剧烈强度的运动时，心率会显著上升。理解心率、每搏输出量和心输出量这些概念有助于解释身体如何适应训练。
Regular aerobic exercise strengthens the heart muscle, making it pump more blood with each beat. This reduces resting heart rate and improves overall efficiency.
规律的有氧运动可以增强心肌，使心脏每次搏动泵出更多血液，从而降低安静心率并提高整体效率。
6. Principles of Training | 训练原则
To improve fitness, training must be planned using specific principles. The basic principles taught at KS3 follow the FITT acronym: Frequency, Intensity, Time and Type. Applying these correctly helps avoid plateau and reduces injury risk.
要提升体能，训练必须以特定原则为基础进行规划。KS3 阶段教授的基础原则遵循 FITT 这个缩写：频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。正确运用这些原则有助于避免进步停滞，并降低受伤风险。
Frequency is how often you exercise per week. Intensity refers to how hard you work, often measured as a percentage of maximum heart rate. Time is the duration of each session. Type means the kind of exercise, such as running, cycling or swimming.
频率指的是每周锻炼的次数。强度指训练的费力程度，通常以最大心率的百分比来衡量。时间代表每次训练的持续时间。类型则是指运动的形式，例如跑步、骑行或游泳。
In addition to FITT, students learn about specificity (training must match the sport), progression (gradually increasing workload) and reversibility (fitness declines if training stops). Overload is the key idea that the body must work harder than normal to improve.
除了 FITT，学生还会学习专项性（训练必须符合运动项目要求）、渐进性（逐步增加负荷）和可逆性（一旦停止训练，体能便会下降）。超负荷则是核心概念，即身体必须承受超出平常的运动量才能得到提升。
7. Methods of Training | 训练方法
There are several training methods, each suited to developing different components of fitness. KS3 students explore a variety of methods to understand how to design a balanced exercise programme.
训练方法有很多种，每种方法适合发展不同的体能组成部分。KS3 学生通过探索多种方法来理解如何设计一个均衡的锻炼计划。
Continuous training involves exercising at a steady pace for at least 20 minutes without rest. It primarily develops cardiovascular endurance. Interval training alternates periods of high-intensity work with recovery. Circuit training is a series of exercises completed one after another, targeting different muscle groups. Weight training uses resistance to build muscular strength and endurance.
持续训练法是指在不休息的情况下以稳定的速度持续运动至少 20 分钟，主要发展心肺耐力。间歇训练法是在高强度运动与恢复交替进行。循环训练法是一系列依次完成的练习，针对不同肌肉群。重量训练则利用阻力来增强肌肉力量和耐力。
Circuit training can be very versatile: a circuit might include press-ups, squats, skipping and shuttle runs. It improves both strength and cardiovascular fitness if stations are completed with little rest.
循环训练非常灵活：一个循环可以包括俯卧撑、深蹲、跳绳和折返跑。如果各站之间休息时间很短，可以同时提高力量和心肺功能。
8. Nutrition and Hydration | 营养与水分补充
A balanced diet provides the energy and nutrients needed for growth, repair and physical activity. The three macronutrients are carbohydrates, proteins and fats. Carbohydrates are the body’s main fuel source during exercise. Proteins help repair and build muscle tissue. Fats provide long-lasting energy for low-intensity activities.
均衡的饮食为生长、修复和身体活动提供所需的能量和营养。三大宏量营养素是碳水化合物、蛋白质和脂肪。碳水化合物是运动时身体的主要燃料来源。蛋白质有助于修复和构建肌肉组织。脂肪则为低强度活动提供持久的能量。
Hydration is just as important. Water regulates body temperature and transports nutrients. Dehydration can lead to reduced concentration, fatigue and an increased risk of heat-related illness. Students learn that drinking fluids before, during and after exercise is essential.
水分补充同样重要。水调节体温并运输营养物质。脱水会导致注意力下降、疲劳和患热相关疾病的风险增加。学生需要了解在运动前、运动中和运动后补充液体都至关重要。
9. Skill-related Fitness and Movement | 技能相关体能与动作
Skill-related fitness components are directly linked to performance in sports. They include agility, balance, coordination, power, reaction time and speed. KS3 students practise these through drills and small-sided games.
技能相关体能组成部分与运动表现直接相关，包括敏捷性、平衡能力、协调性、爆发力、反应时间和速度。KS3 学生通过技能练习和小场地对抗赛来锻炼这些能力。
Agility is the ability to change direction quickly while maintaining control. Balance is keeping the body stable whether stationary (static) or moving (dynamic). Coordination is the smooth working together of the senses and body parts. Power combines strength and speed — it is explosive force, essential in jumping and throwing. Reaction time is the interval between a stimulus and the start of movement. Speed is the time taken to cover a distance.
敏捷性是指在保持控制的前提下快速改变方向的能力。平衡能力是指无论静止（静态平衡）还是运动（动态平衡）都能保持身体稳定。协调性是指感官与身体部位圆滑配合运作。爆发力是力量与速度的结合——即爆发性力量，在跳跃和投掷中非常关键。反应时间是从刺激出现到动作开始之间的间隔。速度是移动一段距离所需的时间。
10. Warm-up, Cool-down and Safety | 热身、整理活动与安全
Every physical activity session should begin with a structured warm-up and end with a cool-down. A warm-up prepares the body and mind, reducing injury risk. A cool-down helps the body return gradually to its resting state and clears waste products.
每一次体育活动都应该以有组织的热身开始，并以整理活动结束。热身能让身体和心理做好准备，降低受伤风险。整理活动有助于身体逐渐恢复到安静状态并清除代谢废物。
A typical warm-up has three phases: a pulse raiser to increase heart rate, dynamic stretches to move joints through their range, and sport-specific drills to rehearse skills. The cool-down includes low-intensity activity to maintain blood flow and static stretching to improve flexibility.
典型的热身分为三个阶段：提升心率的脉冲提升活动、让关节在活动范围内移动的动态拉伸，以及为预演技术而进行的专项运动练习。整理活动则包括维持血液流动的低强度活动和改善柔韧性的静态拉伸。
Safety in PE is paramount. Students must follow rules, wear appropriate kit and remove jewellery. Checking equipment and the playing area before starting reduces hazards. Listening carefully to instructions and working within one’s own limits help create a safe and positive environment.
体育课中的安全至关重要。学生必须遵守规则，穿着合适的装备，并摘除首饰。活动前检查器材和运动区域可以降低危险。认真听从指导并在自身能力范围内活动有助于营造安全积极的环境。
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