KS3 Edexcel PE: Summer Preparation and Bridging Course | KS3 Edexcel 体育：暑期预习与衔接课程

📚 KS3 Edexcel PE: Summer Preparation and Bridging Course | KS3 Edexcel 体育：暑期预习与衔接课程

Moving up to Key Stage 3 brings exciting new challenges in Physical Education. This summer bridging guide helps you get a head start, explore what to expect from the Edexcel KS3 PE curriculum and build confidence in the fundamental topics of sport, fitness and the human body. A little preparation now will make the transition smooth and enjoyable.

升入关键阶段三（KS3）会带来体育学科上激动人心的新挑战。这份暑期衔接指南将帮助你提前准备，了解 Edexcel KS3 体育课程会涉及的内容，并在运动、体能和人体基本主题上建立信心。现在做一点准备，会让你的过渡过程更顺畅、更有趣。

1. Why PE Matters at KS3 | 为什么KS3体育很重要

PE at KS3 is about much more than just playing games. You will develop physical literacy, learn how to work in a team, build resilience and begin to understand the science behind exercise. The knowledge and skills you gain now form the foundation for GCSE PE and a lifetime of healthy living.

KS3 体育远不只是玩游戏。你将发展身体素养，学习如何团队协作，培养韧性，并开始理解运动背后的科学。现在所学的知识和技能会为 GCSE 体育和终生的健康生活打下基础。

The Edexcel framework focuses on ‘head, hands, heart’: thinking critically about performance, improving practical skills and demonstrating values like fair play and respect. These are all transferable to other subjects and everyday life.

Edexcel 课程框架注重“头脑、双手、心灵”：批判性思考运动表现，提高实操技能，并展现公平竞争和尊重等价值观。这些能力都可以迁移到其他学科和日常生活中。

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2. Understanding the Edexcel KS3 PE Curriculum | 理解Edexcel KS3体育课程

The KS3 PE course is split into practical performance and theoretical understanding. You will take part in a wide range of activities – from invasion games like football and netball to athletics, gymnastics, dance and outdoor adventurous activities. Alongside the physical activity, you will learn how the body responds to exercise, how to plan training and how to assess your own fitness.

KS3 体育课程分为实操表现和理论理解两部分。你将参与多种多样的活动——从足球、无板篮球等对抗类项目，到田径、体操、舞蹈和户外探险活动。在进行身体活动的同时，你还会学习身体如何对运动做出反应、如何制定训练计划以及如何评估自己的体能。

Assessment is ongoing and holistic. Your teacher will observe your practical skills, tactical awareness and ability to analyse performance. You will also complete short written tasks or self-evaluations to record your progress. Getting used to this dual approach now will make GCSE assessments far less daunting.

评估是持续且全面的。老师将观察你的实操技能、战术意识以及分析运动表现的能力。你还需要完成简短的书面任务或自我评价来记录进步。尽早习惯这种双重评价方式，会让 GCSE 的评估不再令人生畏。

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3. Key Components of Fitness | 体能的关键组成部分

Fitness is not a single thing – it is made up of different components that are important for health and for performing well in sport. In KS3 you will learn to identify these components and link them to specific activities.

体能并不是单一的概念——它由不同的要素组成，这些要素对健康和运动表现都很重要。在 KS3 你将学会识别这些要素，并把它们与具体的活动联系起来。

Component (English)	中文术语	Example
Cardiovascular Endurance	心血管耐力	1500 m run
Muscular Strength	肌肉力量	Weightlifting
Muscular Endurance	肌肉耐力	Cycling, sit-ups
Flexibility	柔韧性	Gymnastics, yoga
Speed	速度	Sprinting
Agility	敏捷性	Dodging in rugby
Balance	平衡	Handstand, beam work
Coordination	协调性	Striking a ball in tennis
Power	爆发力	Long jump take-off
Reaction Time	反应时	Goalkeeping

The two groups you must remember are health-related components (like cardiovascular endurance and muscular strength) and skill-related components (like agility and coordination). Being able to define and give examples for each is a common assessment task.

你必须记住两组要素：健康相关要素（如心血管耐力和肌肉力量）和技能相关要素（如敏捷性和协调性）。能够定义每一个要素并举例，是常见的评估任务。

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4. Health, Exercise and the Human Body | 健康、运动与人体

When you start exercising, your body goes through immediate and long-term changes. In KS3 you will explore the circulatory and respiratory systems, learning what happens to your heart rate, breathing rate and body temperature during a warm-up or a game.

当你开始运动时，身体会经历即时和长期的变化。在 KS3 你将探索循环系统和呼吸系统，了解热身或比赛中你的心率、呼吸频率和体温会发生什么变化。

The heart pumps oxygen-rich blood to working muscles, and the lungs work harder to take in more oxygen and remove carbon dioxide. You can feel your pulse quicken within seconds of starting activity. Understanding these responses helps you train safely and recognise why a proper cool-down is so important.

心脏将富含氧气的血液输送到工作的肌肉，肺部则更努力地吸入更多氧气并排出二氧化碳。开始活动后的几秒内你就能感觉到脉搏加快。理解这些反应能帮助你安全地训练，并认识到正确的整理活动为何如此重要。

Max Heart Rate (estimated) = 220 – age

最大心率（估算）= 220 – 年龄

For a 12-year-old, that gives a maximum of around 208 beats per minute. Moderate-intensity exercise should be at about 60–80% of that maximum. You will later use this range to set personalised fitness targets.

对于 12 岁的学生，最大心率大约为每分钟 208 次。中等强度的运动应保持在该最大值的 60%–80% 之间。将来你会用这个范围来设定个性化的健身目标。

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5. Principles of Training | 训练原则

To improve any component of fitness, your training must follow certain principles. The most basic ones are the FITT principles: Frequency, Intensity, Time and Type. You will see these words again and again throughout the Edexcel course.

要提高任何一项体能要素，训练都必须遵循特定的原则。最基础的是 FITT 原则：频率、强度、时间和类型。在整个 Edexcel 课程中，你会反复见到这些词语。

• Frequency – how often you train (e.g. 3 times per week).

  频率 – 你多久训练一次（例如每周 3 次）。

• Intensity – how hard you work (e.g. 70% of max heart rate).

  强度 – 你训练的难度（例如最大心率的 70%）。

• Time – how long each session lasts (e.g. 30 minutes).

  时间 – 每次训练持续多长时间（例如 30 分钟）。

• Type – the kind of exercise (e.g. continuous running for cardiovascular endurance).

  类型 – 运动方式（例如持续跑步提高心血管耐力）。

Beyond FITT, you will also meet the SPORT principles: Specificity, Progression, Overload, Reversibility and Tedium. These help explain why your fitness improves, why it can decline if you stop training, and why training must be varied and challenging.

除了 FITT，你还会接触到 SPORT 原则：针对性、渐进性、超负荷、可逆性和单调厌倦。这些原则有助于解释为什么体能会提高、为什么停止训练后体能会下降，以及为什么训练必须多样化且具有挑战性。

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6. Nutrition and Hydration | 营养与水分补充

Food provides the fuel your body needs to perform and recover. In KS3 PE, you will learn about the main macronutrients – carbohydrates, proteins and fats – and the importance of a balanced diet for an active lifestyle.

食物为身体的运动和恢复提供所需燃料。在 KS3 体育中，你将学习主要的宏量营养素——碳水化合物、蛋白质和脂肪——以及均衡饮食对活跃生活方式的重要性。

Carbohydrates are the body’s main energy source, especially during high-intensity sport. Proteins help repair and build muscle, while fats provide long-lasting energy and help absorb vitamins. You do not need to calculate exact grams at KS3, but recognising which foods provide these nutrients will be expected.

碳水化合物是身体的主要能量来源，尤其在剧烈运动中。蛋白质帮助修复和生成肌肉，脂肪则提供持久能量并帮助维生素的吸收。在 KS3 阶段你不需要精确计算克数，但应当能指出哪些食物含有这些营养素。

Hydration is equally critical. Water regulates body temperature and transports nutrients. Dehydration can cause fatigue, dizziness and a sharp drop in performance. A simple rule: drink little and often before, during and after exercise.

水分补充同样关键。水能调节体温并运输营养。脱水会导致疲劳、头晕和运动表现急剧下降。一个简单的规则是：运动前、中、后都要少量多次地喝水。

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7. Skill Acquisition and Performance | 技能习得与表现

Sports skills can be classified in various ways. One common method is to look at whether a skill is open or closed. An open skill is performed in an unpredictable environment (e.g. a pass in a football match), while a closed skill takes place in a stable, predictable setting (e.g. a forward roll in gymnastics).

运动技能可以按多种方式分类。一种常见方法是看技能是开放式的还是闭合式的。开放式技能在不可预测的环境中进行（例如足球比赛中的传球），而闭合式技能则在稳定、可预测的环境中完成（例如体操中的前滚翻）。

At KS3 you will also look at how skills are learned. This often follows stages: cognitive (beginner), associative (practice) and autonomous (automatic). Recognising which stage you are at in a skill helps you set appropriate goals and appreciate that making mistakes is part of learning.

在 KS3，你还会学习技能是如何被掌握的。这通常经历以下阶段：认知阶段（初学期）、联结阶段（练习期）和自主阶段（自动化期）。认清自己在某项技能上所处的阶段，能帮助你设定合适的目标，并明白犯错是学习过程的一部分。

Feedback is essential. It comes from coaches, peers and your own sensations. External feedback (verbal cues) and internal feedback (how the movement felt) both help you refine technique.

反馈至关重要。它可以来自教练、同伴和你自己的感觉。外部反馈（口头提示）和内部反馈（动作感觉）都能帮助你完善技术。

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8. Safety in Sport | 运动安全

Staying safe is the first rule of any physical activity. In the Edexcel KS3 course you will discuss risk assessments, injury prevention and the correct use of equipment. A proper warm-up is the most effective way to prepare the body for exercise and reduce the chance of strains or sprains.

保持安全是任何体育活动的首要原则。在 Edexcel KS3 课程中，你将讨论风险评估、受伤预防以及器械的正确使用。充分的热身是让身体为运动做好准备并降低肌肉拉伤或关节扭伤风险的最有效方法。

A warm-up typically has three phases: pulse raising (e.g. light jogging), stretching (dynamic movements) and skill-specific drills. The cool-down, on the other hand, gradually lowers the heart rate and includes static stretching to help remove waste products from muscles.

典型的热身包括三个阶段：提升心率（如慢跑）、拉伸（动态动作）和专项技能练习。而放松活动则逐步降低心率，并包含静态拉伸，以帮助排除肌肉中的代谢废物。

You will also learn basic rules for different sports. Rules exist not just to define winners but to protect participants. Following them carefully is a sign of respect and personal integrity.

你还将学习不同运动的基本规则。规则的存在不仅是为了决出胜负，更是为了保护参与者。认真遵守规则是尊重他人和个人诚信的体现。

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9. Goal Setting and Reflection | 目标设定与反思

Improving in PE is not just about natural talent; it is about setting clear, achievable goals. The SMART goal framework is used throughout KS3 and GCSE: Goals should be Specific, Measurable, Achievable, Relevant and Time-bound.

在体育上取得进步不能只靠天赋，还需要设定清晰、可实现的目标。在 KS3 和 GCSE 阶段都会用到 SMART 目标框架：目标应是具体的、可衡量的、可实现的、相关的和有时间限制的。

For example, instead of saying ‘I want to get better at running’, a SMART goal would be: ‘I will run 800 m in under 4 minutes by the end of next half-term by training twice a week.’ Writing goals like this makes it easier to track progress and stay motivated.

例如，与其说“我想在跑步上变得更好”，一个 SMART 目标可以是：“我将通过每周训练两次，在下半个学期结束前将 800 米跑时间提高到 4 分钟以内。”如此写下目标，更容易追踪进展并保持动力。

Reflection is equally important. After each lesson or practice, try asking yourself: What went well? What could I improve? What will I do differently next time? This habit builds a growth mindset and makes you a more independent learner.

反思同样重要。每次课后或练习后，试着问自己：哪些做得不错？哪些可以改进？下次我会采取什么不同的做法？这种习惯能培养成长型思维，让你成为更独立的学习者。

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10. Summer Activities to Get Ahead | 暑期准备活动

You do not need special equipment to start preparing for KS3 PE. There are plenty of simple, enjoyable activities you can do during the summer that will strengthen your foundation.

你不需要特殊器材就能开始为 KS3 体育做准备。暑假期间你可以进行许多简单有趣的活动来夯实基础。

• Active family time: Go for a bike ride, a hike or a swim at least three times a week. Keep a simple activity diary noting what you did and how you felt.

  积极的家庭时光：每周至少进行三次骑行、远足或游泳。写一份简单的活动日记，记录你做了什么以及你的感受。

• Watch sport with a purpose: While watching a football match or a gymnastics routine, try to identify the components of fitness or skill classification at play. Discuss them with a friend or family member – teaching someone else is a brilliant way to learn.

  有目的地观看比赛：观看足球比赛或体操表演时，尝试识别其中的体能要素或技能分类。与朋友或家人讨论——教别人是很好的学习方法。

• Practise basic skills: Spend 10–15 minutes a day on ball control, throwing and catching, or balancing. Consistency matters more than intensity.

  练习基本技能：每天花 10–15 分钟练习控球、投接球或平衡。坚持比强度更重要。

These small steps build habits that make the first KS3 lessons feel familiar and fun rather than overwhelming.

这些小步骤能帮你养成习惯，让最初的 KS3 体育课变得熟悉而有趣，而不是令人手足无措。

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11. Bridging the Gap: Practical Tips | 衔接差距：实用建议

The step from primary PE to KS3 can feel significant because of the greater emphasis on theory and self-assessment. Here are some practical tips to bridge the gap smoothly.

从小学体育过渡到 KS3 可能会感觉跨度不小，因为它更强调理论学习和自我评估。以下是一些实用的衔接建议。

First, start a ‘PE vocabulary log’. Write down key terms you come across – such as ‘cardiovascular endurance’, ‘agility’ or ‘SMART goals’ – and note a simple definition and example for each. Review it regularly; this will make the language of the subject feel natural.

首先，准备一本“体育词汇日志”。写下你遇到的术语，如“心血管耐力”“敏捷性”或“SMART 目标”，并为每个术语记下简单的定义和例子。定期复习，这会让你习惯学科语言。

Second, learn to take ownership of your fitness. If possible, check your resting heart rate in the morning and after exercise. Being curious about your own body’s data will give you a head start in the ‘applied theory’ lessons.

其次，学会对自己的体育锻炼负责。如果可能，在早上和运动后测量一下安静心率。对自身身体数据保持好奇，会让你在“应用理论”课上占得先机。

Finally, ask your new PE teacher or a sibling who has done KS3 for a sneak peek of the first term’s activities. Knowing whether you will start with football, gymnastics or health-related fitness allows you to prepare mentally and physically.

最后，向新的体育老师或上过 KS3 的哥哥姐姐了解第一学期的活动内容。知道将从足球、体操还是健康相关体能开始，可以让你在心理和身体上都做好准备。

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12. Bringing It All Together | 融会贯通

KS3 Edexcel PE is a fantastic opportunity to understand how your body works, discover new sports and develop skills that will stay with you for life. The summer bridging period is not about mastering everything—it is about building curiosity, confidence and a few simple routines.

KS3 Edexcel 体育是一个绝佳的机会，可以让你了解身体的运作方式、发现新的运动项目，并培养相伴终生的技能。暑期衔接阶段并不要求你精通一切——它旨在建立好奇心、自信心和一些简单的日常习惯。

By exploring the components of fitness, playing with the FITT principles and reflecting on your own activity, you are already thinking like a PE student. This mindset will make your first term feel less like a leap and more like a natural progression.

通过探索体能要素、尝试运用 FITT 原则并反思自己的活动，你已经开始像一名体育生那样思考了。这种思维方式会让你的第一个学期感觉不是大跨步，而更像是自然而然的进步。

Remember, every elite athlete once stood where you are now: curious, a little uncertain, but willing to move. Use this guide as your first training plan and enjoy the journey ahead.

请记住，每一位顶尖运动员都曾站在你如今的位置上：好奇、稍有不确定，但愿意行动起来。把这篇指南当成你的第一份训练计划，享受即将开启的旅程吧。

Published by TutorHao | PE Revision Series | aleveler.com

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