📚 IGCSE WJEC Physical Education: Core Knowledge Summary | IGCSE WJEC 体育：核心知识点梳理
This revision guide summarises the core knowledge areas required for the WJEC IGCSE Physical Education specification. It covers the physiological, psychological and socio-cultural factors that affect performance, and it is designed to help you revise key definitions, systems and training principles efficiently.
本复习指南总结了 WJEC IGCSE 体育学科要求掌握的核心知识领域。它涵盖影响运动表现的生理、心理和社会文化因素，旨在帮助你高效复习关键定义、身体系统和训练原则。
1. Health, Fitness and Well-being | 健康、体适能与幸福感
Health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. Fitness is the ability to meet the demands of the environment, while well-being describes how comfortable, healthy and happy a person feels.
健康是一种身体、心理和社会适应都完好的状态，而不仅仅是没有疾病或虚弱。体适能是满足环境需求的能力，而幸福感描述一个人感到舒适、健康和快乐的程度。
Regular physical activity can reduce the risk of obesity, cardiovascular disease, type 2 diabetes and mental health problems. It can also improve self-esteem, sleep quality and social interaction.
规律的体育活动可以降低肥胖、心血管疾病、2 型糖尿病和心理健康问题的风险。它还可以提高自尊、改善睡眠质量并促进社交互动。
2. Components of Fitness | 体适能组成
Health-related fitness components include body composition, cardiovascular endurance, flexibility, muscular endurance and muscular strength. These components are linked to overall health and the ability to carry out daily tasks.
与健康相关的体适能组成包括身体成分、心血管耐力、柔韧性、肌肉耐力和肌肉力量。这些组成与整体健康和完成日常活动的能力相关。
Skill-related fitness components include agility, balance, coordination, power, reaction time and speed. They are particularly important for successful sports performance and the execution of complex movement skills.
与技能相关的体适能组成包括敏捷性、平衡、协调、爆发力、反应时间和速度。它们对于成功的运动表现和复杂动作技能的完成尤为重要。
- Cardiovascular endurance: ability of the heart and lungs to supply oxygen to working muscles over time
- Muscular endurance: ability of a muscle or muscle group to repeat contractions without fatigue
- Power: combination of strength and speed, calculated as force × velocity
心血管耐力：心脏和肺在一段时间内向工作肌肉供氧的能力；肌肉耐力：肌肉或肌群重复收缩而不过度疲劳的能力；爆发力：力量与速度的结合，即力 × 速度。
3. Principles of Training | 训练原则
The principles of training provide a framework for planning an effective exercise programme. The key principles include specificity, progression, overload, reversibility and tedium, often remembered as SPORT.
训练原则为制定有效的锻炼计划提供了框架。关键原则包括针对性、渐进性、超负荷、可逆性和单调性，通常记为 SPORT。
Overload can be achieved by applying the FITT principle: Frequency, Intensity, Time and Type. To continue improving, the body must be stressed beyond its normal level of activity, but the increase should be gradual to avoid injury.
超负荷可以通过应用 FITT 原则实现：频率、强度、时间和类型。为了持续进步，身体必须承受超出正常活动水平的负荷，但负荷增加应循序渐进以避免受伤。
Reversibility means that fitness gains are lost when training stops or reduces significantly. Rest and recovery are also important because adaptation occurs during recovery, not during the training session itself.
可逆性意味着当训练停止或明显减少时，已获得的体适能会消退。休息和恢复同样重要，因为身体适应发生在恢复期间，而不是在训练过程中。
4. Methods of Training | 训练方法
Continuous training involves steady-state aerobic exercise such as running, cycling or swimming at a moderate intensity for at least 20-30 minutes. It develops cardiovascular endurance and is suitable for beginners and long-distance athletes.
持续训练指以中等强度进行至少 20-30 分钟的稳态有氧运动，如跑步、骑自行车或游泳。它能发展心血管耐力，适合初学者和长距离运动员。
Interval training alternates periods of high-intensity work with periods of rest or low-intensity recovery. It is an efficient way to improve both aerobic and anaerobic fitness. Fartlek training is a form of interval training that uses varied terrain and speed, often in outdoor settings.
间歇训练将高强度运动时段与休息或低强度恢复时段交替进行。它是同时提高有氧和无氧体适能的高效方法。法特莱克训练是间歇训练的一种形式，通常在户外利用多变地形和速度进行。
Circuit training involves a series of exercise stations that target different muscle groups or components of fitness. Weight training uses resistance to build strength and muscular endurance, while plyometric training uses explosive jumps and bounding to develop power.
循环训练包括针对不同肌肉群或体适能组成的一系列练习站点。负重训练利用阻力来增强力量和肌肉耐力，而超等长训练利用爆发性跳跃和弹跳来发展爆发力。
5. Skeletal and Muscular Systems | 骨骼与肌肉系统
The skeleton has several functions: protection of vital organs, support for the body, movement through joints and muscle attachment, blood cell production in bone marrow, and mineral storage such as calcium and phosphorus.
骨骼有多种功能：保护重要器官、支撑身体、通过关节和肌肉附着实现运动、在骨髓中生成血细胞，以及储存钙和磷等矿物质。
Synovial joints, such as the hinge joint at the elbow and knee and the ball-and-socket joint at the shoulder and hip, allow different types of movement. Movement terms include flexion, extension, abduction, adduction, rotation and circumduction.
滑膜关节，如肘部和膝部的铰链关节以及肩部和髋部的球窝关节，允许不同类型的运动。运动术语包括屈、伸、外展、内收、旋转和环转。
Muscles work in pairs called antagonistic pairs. For example, when the biceps contracts to flex the elbow, the triceps relaxes and lengthens. The contracting muscle is the agonist, and the relaxing muscle is the antagonist.
肌肉以拮抗肌对的形式工作。例如，当肱二头肌收缩使肘部弯曲时，肱三头肌放松并伸长。收缩的肌肉是主动肌，放松的肌肉是指抗肌。
6. Cardiovascular and Respiratory Systems | 心血管与呼吸系统
The cardiovascular system consists of the heart, blood vessels and blood. The heart pumps oxygenated blood from the left ventricle through the aorta to the body, and deoxygenated blood returns through the vena cava to the right atrium.
心血管系统由心脏、血管和血液组成。心脏将含氧血从左心室经主动脉泵送到全身，脱氧血经腔静脉回流至右心房。
Immediate responses to exercise include increased heart rate, increased stroke volume, increased cardiac output, and increased blood pressure. Long-term adaptations include cardiac hypertrophy, lower resting heart rate, increased stroke volume and improved capillary density in muscles.
运动时的即时反应包括心率加快、每搏输出量增加、心输出量增加和血压升高。长期适应包括心脏肥大、静息心率降低、每搏输出量增加和肌肉毛细血管密度提高。
The respiratory system brings oxygen into the lungs and removes carbon dioxide. During exercise, breathing rate and tidal volume increase to meet the higher demand for gas exchange at the alveoli.
呼吸系统将氧气带入肺部并排出二氧化碳。运动时，呼吸频率和潮气量增加，以满足肺泡处更高的气体交换需求。
7. Energy Systems and Exercise | 能量系统与运动
ATP is the immediate energy source for muscle contraction. The body regenerates ATP through three energy systems: the ATP-PC system, the anaerobic glycolytic system and the aerobic system.
ATP 是肌肉收缩的直接能量来源。身体通过三个能量系统再生 ATP：ATP-PC 系统、无氧糖酵解系统和有氧系统。
The ATP-PC system provides immediate energy for high-intensity activity lasting up to about 10 seconds and does not require oxygen. The anaerobic glycolytic system supplies energy for intense activity lasting up to about 90 seconds, producing lactic acid as a by-product.
ATP-PC 系统为持续约 10 秒以内的高强度活动提供即时能量，不需要氧气。无氧糖酵解系统为持续约 90 秒以内的剧烈活动供能，产生乳酸作为副产品。
The aerobic system uses oxygen to break down carbohydrates and fats, providing energy for prolonged low-to-moderate intensity exercise. It produces carbon dioxide and water, which are easily removed.
有氧系统利用氧气分解碳水化合物和脂肪，为长时间低至中等强度运动提供能量。它产生二氧化碳和水，这些物质容易被排出体外。
8. Skill Acquisition and Feedback | 技能习得与反馈
A skill is a learned action or behaviour with the intention of bringing about a predetermined result. Ability is an innate or inherited trait that underpins skill learning, such as coordination or speed.
技能是为达到预定结果而习得的动作或行为。能力是与生俱来或遗传的特质，是技能学习的基础，例如协调性或速度。
Skills can be classified along continua such as open-closed, gross-fine, self-paced-externally paced and discrete-serial-continuous. Feedback is information a performer receives about the outcome or quality of a performance.
技能可以按照连续体进行分类，如开放-封闭、粗大-精细、自控节奏-外部节奏以及分立-系列-连续。反馈是运动者获得的关于表现结果或质量的信息。
Intrinsic feedback comes from the performer’s own senses, while extrinsic feedback comes from outside sources such as a coach. Knowledge of results tells the performer what happened, whereas knowledge of performance tells them how the movement was executed.
内在反馈来自运动者自身的感官，而外在反馈来自教练等外部来源。结果反馈告诉运动者发生了什么，而表现反馈告诉运动者动作是如何完成的。
9. Sport Psychology | 运动心理学
Motivation is the drive to succeed or persist with a task. Intrinsic motivation comes from within, such as enjoyment or pride, while extrinsic motivation comes from external rewards such as trophies, praise or money.
动机是追求成功或坚持任务的驱动力。内在动机来自内部，如乐趣或自豪感，而外在动机来自外部奖励，如奖杯、表扬或金钱。
Arousal is the level of mental and physical readiness for performance. The inverted-U theory suggests that performance improves as arousal increases up to an optimal point, after which further increases in arousal lead to a decline in performance.
唤醒水平是心理和身体对运动表现的准备程度。倒 U 理论认为，随着唤醒程度提高到最佳点，表现会改善；超过该点后，唤醒程度继续升高会导致表现下降。
Anxiety can be cognitive, such as worry and negative thoughts, or somatic, such as increased heart rate and muscle tension. Goal setting using SMART targets can help control anxiety and improve focus.
焦虑可分为认知焦虑，如担忧和消极想法，或躯体焦虑，如心率加快和肌肉紧张。使用 SMART 目标进行目标设定有助于控制焦虑并提高专注力。
10. Nutrition and Hydration | 营养与补水
Macronutrients include carbohydrates, proteins and fats. Carbohydrates are the main energy source for exercise, proteins are needed for growth and repair of muscle, and fats provide long-term energy and insulation.
常量营养素包括碳水化合物、蛋白质和脂肪。碳水化合物是运动的主要能量来源，蛋白质是肌肉生长和修复所必需的，脂肪提供长期能量和绝缘作用。
Micronutrients include vitamins and minerals, which are needed in smaller amounts for bodily functions such as bone health, energy metabolism and immune function. Dehydration reduces performance by increasing heart rate, reducing blood volume and impairing temperature regulation.
微量营养素包括维生素和矿物质，人体需要少量以维持骨骼健康、能量代谢和免疫功能等身体功能。脱水会通过加快心率、减少血容量和损害体温调节来降低运动表现。
Athletes should hydrate before, during and after exercise, and may use sports drinks containing electrolytes and glucose for prolonged or intense activity. A balanced diet should match energy intake with energy expenditure.
运动员应在运动前、运动中和运动后补水，并在长时间或高强度活动中使用含有电解质和葡萄糖的运动饮料。均衡饮食应使能量摄入与能量消耗相匹配。
11. Injury Prevention and Safety | 伤害预防与安全
Injury prevention strategies include warming up, cooling down, using correct technique, wearing appropriate protective equipment, and following rules. A warm-up increases body temperature, blood flow and joint mobility, reducing the risk of muscle strains and ligament sprains.
伤害预防策略包括热身、整理活动、使用正确技术、穿戴合适的防护装备以及遵守规则。热身可以提高体温、血流和关节活动度，降低肌肉拉伤和韧带扭伤的风险。
The RICE protocol is used immediately after soft tissue injuries: Rest, Ice, Compression and Elevation. This helps reduce swelling, pain and internal bleeding in the injured area.
软组织损伤后应立即采用 RICE 方案：休息、冰敷、加压和抬高。这有助于减轻受伤部位的肿胀、疼痛和内出血。
Other common injuries include fractures, dislocations, concussions and abrasions. Always assess risks in the environment, such as wet surfaces, faulty equipment or uneven playing fields.
其他常见损伤包括骨折、脱位、脑震荡和擦伤。始终评估环境中的风险，如潮湿地面、损坏的器材或不平整的运动场地。
12. Socio-cultural Influences | 社会文化影响
Participation in sport is influenced by age, gender, disability, ethnicity, socio-economic status and the availability of facilities. Barriers can be physical, financial, social or cultural, and initiatives aim to promote inclusion and equal access.
参与体育运动受年龄、性别、残障、种族、社会经济地位以及设施可用性的影响。障碍可能来自身体、经济、社会或文化方面，各项倡议旨在促进包容和平等参与。
Commercialisation involves sponsorship, media coverage and professional sport. It can increase income and exposure for sport but may also change rules, scheduling and traditions to suit broadcasters or sponsors.
商业化涉及赞助、媒体报道和职业体育。它可以增加体育项目的收入和曝光度，但也可能为了迎合转播商或赞助商而改变规则、赛程和传统。
Technology in sport includes performance analysis, improved equipment and clothing, and video refereeing. It can make sport safer and fairer but may also create advantages for those who can afford the latest innovations.
体育科技包括运动表现分析、改进的器材和服装以及视频裁判。它可以使运动更安全、更公平，但也可能给那些能负担最新创新的人带来优势。
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