📚 KS3 WJEC Physical Education: Core Knowledge Summary | KS3 WJEC 体育：核心知识点梳理
Physical Education at Key Stage 3 under the WJEC curriculum develops not only movement skills but also a deep understanding of how the body works, how to stay healthy and how to perform better in a wide range of activities. This article brings together all the essential knowledge you need, from the components of fitness and body systems to training principles, nutrition and sport ethics. By mastering these core ideas, you will be able to analyse your own performance, make informed lifestyle choices and enjoy lifelong participation in physical activity.
在 WJEC 课程体系下，KS3 阶段的体育教育不仅要发展运动技能，还要深入理解身体的运作方式、如何保持健康以及如何在各种运动中提升表现。本文汇总了你需要掌握的所有核心知识点，涵盖体适能要素、身体系统、训练原则、营养以及体育道德等。掌握这些核心概念后，你将能够分析自己的运动表现、做出明智的生活方式选择，并终身享受体育活动的乐趣。
1. Health, Fitness and Well-being | 健康、体能与健康状态
Health is a state of complete physical, mental and social well-being, not merely the absence of disease. Fitness, on the other hand, is the ability to meet the demands of the environment and carry out everyday tasks without undue fatigue. Well-being includes feeling good about yourself, being able to cope with stress and building positive relationships.
健康是一种完全的生理、心理和社会安康状态，而不仅仅是没有疾病。体能则是指能够满足环境需求、在日常活动中不易感到疲劳的能力。健康状态包括自我感觉良好、能够应对压力以及建立积极的人际关系。
Regular physical activity can improve all three aspects of health. It strengthens the heart, reduces anxiety, and boosts self-esteem through social interaction in teams or clubs. In WJEC PE, you are encouraged to see the links between exercise and a happier, healthier life.
规律的体育锻炼可以改善健康的三个方面。它能强化心脏、减少焦虑，并通过团队或俱乐部的社交互动提升自尊。在 WJEC 体育中，你需要认识到运动与更快乐、更健康的生活之间的联系。
2. Health-related Components of Fitness | 健康相关体适能要素
There are five health-related fitness components: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These components directly affect your overall health and your ability to perform daily activities efficiently.
健康相关体适能包含五个要素：心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。这些要素直接影响你的整体健康以及高效完成日常活动的能力。
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles during sustained exercise, often measured by the multi-stage fitness test (bleep test). Muscular strength is the maximum force a muscle can exert in a single contraction, while muscular endurance is the ability of a muscle to repeat contractions over time without tiring.
心血管耐力是指心脏和肺部在持续运动时为工作肌肉供氧的能力，常通过多阶段体能测试（哔哔声测试）来评测。肌肉力量是肌肉单次收缩时能产生的最大力，而肌肉耐力则是肌肉长时间重复收缩而不疲劳的能力。
Flexibility refers to the range of motion around a joint, important for preventing injuries. Body composition is the percentage of fat, muscle and bone in the body; a healthy balance reduces the risk of obesity-related conditions.
柔韧性是指关节的活动范围，对于预防损伤很重要。身体成分是体内脂肪、肌肉和骨骼所占的百分比；保持健康平衡可以降低肥胖相关疾病的风险。
3. Skill-related Components of Fitness | 技能相关体适能要素
Skill-related fitness components are more about performance in sport. They include agility, balance, coordination, power, reaction time and speed. These can often be improved through specific drills and practice.
技能相关体适能要素更侧重于运动表现。它们包括敏捷性、平衡性、协调性、爆发力、反应时间和速度。这些能力通常可以通过专项练习和反复训练来提高。
Agility is the ability to change direction quickly and under control, as seen in football dribbling. Balance is maintaining the body’s centre of mass over its base of support, whether static (standing on one foot) or dynamic (landing from a jump). Coordination is the smooth interaction of the senses and body parts, crucial in racket sports.
敏捷性是指在控制下快速改变方向的能力，例如在足球盘带中。平衡性是指保持身体重心在支撑面上方，可以是静态平衡（单脚站立）或动态平衡（跳跃落地）。协调性是感官与身体部位顺畅协作的能力，在持拍运动中尤为重要。
Power, often expressed as strength × speed, is vital in explosive events like a long jump take-off or a javelin throw. Reaction time is the duration between a stimulus and the start of movement; a sprinter reacting to the starting gun. Speed is simply the ability to move the whole body or a part of it quickly.
爆发力常表示为力量 × 速度，在跳远起跳或掷标枪等爆发性项目中至关重要。反应时间是从刺激出现到动作开始所经历的时间，例如短跑选手对发令枪的反应。速度则是指整体或身体某部分快速移动的能力。
4. The Skeletal System | 骨骼系统
The skeleton provides support, protection, movement, mineral storage and blood cell production. In WJEC PE, you need to know the names of major bones and their roles during physical activity.
骨骼系统具有支持、保护、运动、储存矿物质和生成血细胞的功能。在 WJEC 体育中，你需要了解主要骨骼的名称以及它们在运动中的作用。
Key bones include the cranium (protects the brain), clavicle, scapula, humerus, radius, ulna, ribs, sternum, vertebrae, pelvis, femur, patella, tibia and fibula. Joints such as the ball-and-socket hip and shoulder allow a wide range of movements, while hinge joints at the elbow and knee allow flexion and extension.
主要骨骼包括颅骨（保护大脑）、锁骨、肩胛骨、肱骨、桡骨、尺骨、肋骨、胸骨、脊椎、骨盆、股骨、髌骨、胫骨和腓骨。关节如球窝式的髋关节和肩关节可提供大范围的活动，而肘关节和膝关节处的屈戌关节只能进行屈曲和伸展。
Understanding how bones meet at joints helps you analyse techniques such as bending the arm to shoot a basketball or extending the leg to kick a ball. The synovial fluid and cartilage in joints reduce friction and absorb shock during high-impact activities.
了解骨骼如何在关节处连接，有助于你分析技术动作，例如投篮时弯曲手臂、踢球时伸展腿部。关节内的滑液和软骨能减少摩擦并在高冲击活动中吸收震动。
5. The Muscular System | 肌肉系统
Muscles work in pairs to produce movement. The contracting muscle is called the agonist (prime mover), and the relaxing muscle is the antagonist. You need to identify major voluntary muscles and explain their actions in sporting examples.
肌肉通过成对工作来产生动作。收缩的肌肉称为主动肌（原动肌），放松的肌肉称为拮抗肌。你需要识别主要骨骼肌的名称，并结合运动实例解释它们的动作。
Important muscles include the deltoid (raises the arm at the shoulder), biceps (flexes the elbow), triceps (extends the elbow), pectorals, abdominals, quadriceps (extend the knee), hamstrings (flex the knee), gluteals and gastrocnemius (points the foot). When kicking a football, the quadriceps act as the agonist to straighten the leg, while the hamstrings are the antagonist.
重点肌肉包括三角肌（在肩关节处抬起手臂）、肱二头肌（屈肘）、肱三头肌（伸肘）、胸肌、腹肌、股四头肌（伸膝）、腘绳肌（屈膝）、臀肌和腓肠肌（足部跖屈）。踢足球时，股四头肌作为主动肌使腿伸直，而腘绳肌则为拮抗肌。
Isotonic contractions involve movement (concentric — muscle shortens; eccentric — muscle lengthens under tension), while isometric contractions produce force without changing length, such as holding a plank position. These concepts help you understand how strength and control are developed.
等张收缩会伴随动作（向心收缩 — 肌肉缩短；离心收缩 — 肌肉在张力下伸长），而等长收缩则是在不改变长度的情况下发力，例如平板支撑。这些概念能帮助你理解力量与控制力是如何发展的。
6. The Cardiovascular and Respiratory Systems | 心血管与呼吸系统
The cardiovascular system consists of the heart, blood vessels and blood. Its main role is to transport oxygen, nutrients and waste products. During exercise, the heart rate increases to supply more oxygen to working muscles.
心血管系统由心脏、血管和血液组成。其主要功能是运输氧气、营养物质和废物。运动时，心率加快，以便向工作肌肉输送更多的氧气。
The respiratory system includes the lungs, diaphragm and airways. Oxygen is inhaled and diffuses from the alveoli into the blood, while carbon dioxide is removed. Tidal volume (the amount of air breathed in and out per breath) and breathing rate both rise during physical activity.
呼吸系统包括肺、横膈膜和气道。吸入的氧气从肺泡扩散进入血液，同时二氧化碳被排出。在体育活动中，潮气量（每次呼吸吸入和呼出的空气量）和呼吸频率都会上升。
Long-term adaptations to regular training include a stronger heart (lower resting heart rate), increased stroke volume and more efficient gas exchange. These changes improve endurance and overall fitness. Understanding these systems helps you monitor your own exertion using heart rate or the talk test.
长期规律训练可带来适应性改变，包括更强壮的心脏（静息心率降低）、更大的每搏输出量以及更高效的气体交换。这些变化能提高耐力和整体体能。了解这些系统有助于你利用心率或说话测试监测自己的运动强度。
7. Principles of Training (FITT) | 训练原则 (FITT)
To improve fitness safely and effectively, you must apply the FITT principle: Frequency, Intensity, Time and Type. Frequency is how often you exercise; Intensity refers to how hard you work; Time is the duration of each session; Type describes the kind of exercise undertaken.
为了安全有效地提高体能，你必须应用 FITT 原则：频率、强度、时间和类型。频率是指你进行锻炼的频繁程度；强度是指锻炼的费力程度；时间是指每次训练的时长；类型则是指所采用的锻炼方式。
Intensity can be monitored using percentage of maximum heart rate. A simple formula for maximum heart rate is 220 − age. For example, a 13-year-old’s maximum heart rate is approximately 207 beats per minute. Aerobic training typically works between 60–80% of this value.
强度可以通过最大心率百分比来监控。一个简单的最大心率计算公式是 220 − 年龄。例如，一名 13 岁学生的最大心率约为 207 次/分。有氧训练通常在最大心率的 60–80% 范围内进行。
Alongside FITT, the principle of progressive overload states that the body must be stressed beyond its normal level for improvement to occur. Rest and recovery are equally important to allow the body to repair and adapt, preventing overtraining.
除了 FITT 之外，渐进超负荷原则指出，训练刺激必须超过身体正常的负荷水平才能产生进步。休息和恢复同样重要，它们能让身体修复和适应，防止过度训练。
8. Methods of Training | 训练方法
Different training methods develop different fitness components. Continuous training involves steady exercise without rest, typically lasting at least 20 minutes, and is excellent for building cardiovascular endurance — for example, jogging or cycling at a constant pace.
不同的训练方法可发展不同的体适能要素。持续训练是指无间歇的平稳运动，通常至少持续 20 分钟，非常适合于提高心血管耐力——例如，以恒定速度慢跑或骑行。
Interval training alternates periods of high-intensity work with rest or low-intensity recovery. It improves both aerobic and anaerobic fitness and is common in sports like swimming and football. Circuit training involves a series of exercise stations targeting different muscle groups or skills; it can develop strength, endurance and agility.
间歇训练将高强度运动期与休息或低强度恢复期交替进行，能同时提高有氧和无氧体能，在游泳和足球等项目中很常见。循环训练由一系列针对不同肌肉群或技能的练习站点组成，可以发展力量、耐力和敏捷性。
Fartlek training, meaning ‘speed play’, mixes fast bursts with slower recovery phases, often over varied terrain. Plyometric training uses explosive movements like jumping and bounding to develop power. Flexibility training, including static, dynamic and PNF stretching, increases range of motion and reduces injury risk.
法特莱克训练意为“速度游戏”，将快速冲刺与较慢的恢复阶段混合进行，常在变化的地形上实施。增强式训练利用跳跃、蹦跳等爆发性动作来发展爆发力。柔韧性训练包括静态拉伸、动态拉伸和 PNF 拉伸，可增加关节活动范围并降低受伤风险。
9. Nutrition for Sport | 运动营养
A balanced diet contains carbohydrates, proteins, fats, vitamins, minerals, fibre and water. Carbohydrates are the body’s main fuel for exercise; complex carbs (pasta, rice) provide sustained energy, while simple sugars offer quick bursts. Proteins are essential for muscle repair and growth, especially after training.
均衡饮食包含碳水化合物、蛋白质、脂肪、维生素、矿物质、纤维和水。碳水化合物是身体运动时的主要燃料；复合碳水化合物（意面、米饭）提供持久的能量，而单糖则能快速供能。蛋白质对于肌肉修复和生长至关重要，特别是在训练之后。
Fats supply energy for longer, lower-intensity activities and help absorb certain vitamins. Micronutrients such as iron (for oxygen transport) and calcium (for bone strength) are critical for active individuals. Hydration is equally important: even slight dehydration can impair coordination and concentration. The recommendation is to drink water before, during and after exercise.
脂肪为长时间、低强度的活动提供能量，并有助于某些维生素的吸收。微量营养素如铁（参与氧气运输）和钙（增强骨骼强度）对活跃的青少年至关重要。水分补充同样重要：即使轻微脱水也会影响协调和专注。建议在运动前、运动中和运动后都要喝水。
For performance, timing is key. A pre-exercise meal of easily digestible carbohydrates 2–3 hours before can top up energy stores. Post-exercise, a combination of protein and carbohydrates within 30 minutes helps speed up recovery.
就运动表现而言，进食时机很关键。运动前 2–3 小时摄入易消化的碳水化合物餐可以补足能量储备。运动后 30 分钟内补充蛋白质和碳水化合物的组合有助于加速恢复。
10. Injury Prevention, Warm-up and Cool-down | 伤害预防、热身与放松
Preventing injury is a fundamental part of safe participation in sport. A thorough warm-up raises the heart rate, increases blood flow to muscles, improves elasticity and mentally prepares you for activity. It usually includes a pulse raiser, dynamic stretches and sport-specific drills.
预防伤害是安全参与体育活动的基础。充分的热身可以提升心率、增加肌肉的血液流量、提高肌肉弹性，并为运动做好心理准备。热身通常包括提高脉搏的部分、动态拉伸和专项练习。
The cool-down gradually brings the body back to a resting state and helps remove waste products like lactic acid. It involves low-intensity movement followed by static stretching. Stretching during cool-down can reduce muscle stiffness and soreness.
放松活动能逐步让身体恢复到静息状态，并帮助清除乳酸等代谢废物。它包含低强度运动，以及随后的静态拉伸。放松阶段的拉伸可以减少肌肉僵硬和酸痛。
Other safety principles include using the correct equipment, following rules, checking the playing surface and knowing how to perform techniques properly. In contact sports, wearing protective gear like shin pads or mouthguards is essential. Always listen to your body and stop if you feel pain.
其他安全原则包括使用正确的器材、遵守规则、检查场地地面以及正确掌握技术动作。在接触性运动中，佩戴护腿板或护齿等防护装备至关重要。始终聆听身体的信号，一旦感到疼痛就应停止运动。
11. Psychological Aspects of Sport | 运动心理方面
Mental factors can greatly influence performance. Setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) helps you stay focused and motivated. For example, improving your Cooper run score by 200 metres over four weeks is a measurable target.
心理因素可以极大地影响运动表现。设定 SMART 目标（具体的、可衡量的、可实现的、相关的、有时限的）有助于你保持专注和动力。例如，在四周内将库珀跑成绩提高 200 米就是一个可衡量的目标。
Confidence and self-efficacy—believing in your ability to succeed—can be built through practice and positive feedback. Arousal, the level of activation, follows the inverted-U theory: performance increases as arousal rises to an optimum point, but further increases can cause anxiety and a drop in performance.
自信心和自我效能感——即相信自己有能力成功——可通过练习和积极的反馈建立起来。唤醒水平（激活程度）符合倒 U 型理论：表现随唤醒水平上升而提高，直至达到最佳点，但进一步升高会导致焦虑并使表现下降。
Simple strategies like deep breathing (diaphragmatic breathing) or positive self-talk can help control anxiety before a competition. In WJEC PE, you are encouraged to reflect on your mental state and use appropriate techniques to manage emotions.
简单的策略如深呼吸（腹式呼吸）或积极的自我对话有助于在赛前控制焦虑。在 WJEC 体育中，鼓励你反思自己的心理状态，并使用合适的技术来管理情绪。
12. Ethics and Values in Sport | 体育道德与价值观
Fair play, respect and sportsmanship are core values in physical education. Playing by the rules, shaking hands with opponents and accepting the referee’s decisions demonstrate integrity. Cheating, diving or deliberately fouling are examples of gamesmanship and go against the spirit of sport.
公平竞争、尊重和体育精神是体育教育的核心价值观。遵守规则、与对手握手以及接受裁判的判罚展现了正直。而作弊、假摔或故意犯规则是投机取巧的行为，违背了体育精神。
Participation in sport also teaches important life skills: teamwork, leadership, communication, resilience and the ability to win and lose gracefully. Understanding different roles—such as performer, coach, official or volunteer—helps you appreciate the wider context of physical activity.
参与体育运动还能教会你重要的生活技能：团队合作、领导力、沟通、坚韧以及胜不骄败不馁的涵养。了解不同的角色——如运动员、教练、裁判或志愿者——能帮助你欣赏体育活动的更广泛背景。
Inclusivity and challenging stereotypes are also key. Everyone should have the opportunity to take part regardless of ability, gender or background. WJEC PE encourages you to value diversity and promote a positive environment where all feel welcome and respected.
包容性和挑战刻板印象同样是关键。不论能力、性别或背景，每个人都应有机会参与。WJEC 体育鼓励你珍视多样性，营造一个人人都感到受欢迎和受尊重的积极环境。
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