📚 Core Knowledge Review for KS3 CIE Physical Education | KS3 CIE 体育：核心知识点梳理
This article provides a structured recap of the fundamental topics covered in the Cambridge Lower Secondary Physical Education curriculum for Key Stage 3. From the skeletal and muscular systems to fitness components, nutrition and safety, we break down each core area into easy-to-grasp ideas that will strengthen your understanding and help you apply them in practical settings.
本文系统梳理了剑桥初中体育课程（KS3）的核心知识模块。从骨骼肌肉系统、体适能组成要素，到营养、安全与心理因素，我们将每个关键领域拆解为易于掌握的要点，帮助你在理论与实践之间建立牢固联系。
1. The Skeletal System | 骨骼系统
The human skeleton is made up of 206 bones in adulthood. It provides the rigid framework that supports the entire body and determines our basic shape.
人体骨骼在成年后由 206 块骨头组成。它提供了一个坚固的框架，支撑整个身体并决定我们的基本形态。
Bones act as levers that work with muscles to create movement. When muscles contract, they pull on bones across a joint, enabling actions like running and jumping.
骨骼充当杠杆，与肌肉协同产生运动。当肌肉收缩时，它们通过关节牵拉骨骼，从而实现跑、跳等动作。
The skeleton also protects vital internal organs. For example, the cranium shields the brain, and the rib cage safeguards the heart and lungs.
骨骼还能保护重要的内脏器官。例如，颅骨保护大脑，肋骨保护心脏和肺。
Long bones, such as the femur, act as sites for blood cell production inside their marrow. Bones also store essential minerals like calcium.
长骨（如股骨）内部的骨髓是血细胞生成的场所。骨骼还储存钙等必需矿物质。
Key bones to know for KS3 include the cranium, clavicle, scapula, humerus, radius, ulna, vertebrae, pelvis, femur, patella, tibia and fibula.
KS3 阶段需要认识的主要骨骼包括：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、椎骨、骨盆、股骨、髌骨、胫骨和腓骨。
2. The Muscular System | 肌肉系统
There are over 600 muscles in the human body. Muscles are attached to bones by tendons and produce movement by contracting and pulling on the skeleton.
人体内有超过 600 块肌肉。肌肉通过肌腱附着在骨骼上，通过收缩牵拉骨骼产生运动。
Voluntary muscles, also called skeletal muscles, are under our conscious control. These include the biceps, triceps, quadriceps, hamstrings, abdominals and deltoids.
随意肌又称骨骼肌，受我们的意识支配。这些包括肱二头肌、肱三头肌、股四头肌、腘绳肌、腹肌和三角肌。
Muscles work in antagonistic pairs. For example, when the biceps contract to bend the elbow, the triceps relax. To straighten the arm, the triceps contract and the biceps relax.
肌肉以拮抗对的形式工作。例如，当肱二头肌收缩弯曲肘部时，肱三头肌放松。要伸直手臂，肱三头肌收缩而肱二头肌放松。
The main muscle pairs and their actions are listed in the table below.
主要的拮抗肌对及其动作如下表所示。
| Agonist (prime mover) | Antagonist | Action |
|---|---|---|
| Biceps | Triceps | Flexion of the elbow |
| Quadriceps | Hamstrings | Extension of the knee |
| Hamstrings | Quadriceps | Flexion of the knee |
Muscle contraction also generates heat, helping to maintain body temperature during physical activity.
肌肉收缩还会产生热量，有助于在体育活动期间维持体温。
3. The Circulatory and Respiratory Systems | 循环与呼吸系统
The circulatory system consists of the heart, blood vessels and blood. Its main job is to transport oxygen, nutrients and waste products around the body.
循环系统由心脏、血管和血液组成。其主要功能是在全身输送氧气、营养物质和废物。
The heart has four chambers: left and right atria on top, and left and right ventricles below. The right side pumps blood to the lungs, while the left side pumps oxygen-rich blood to the rest of the body.
心脏有四个腔室：上方的左、右心房，以及下方的左、右心室。右心将血液泵入肺部，左心将富氧血液泵送至全身。
During exercise, heart rate increases to supply more oxygen to working muscles. Stroke volume – the amount of blood pumped per beat – also rises.
运动时，心率增加以向工作肌肉提供更多氧气。每搏量——每次心跳泵出的血液量——也会增加。
The respiratory system brings oxygen into the body and removes carbon dioxide. Air travels through the trachea into the bronchi and then into tiny air sacs called alveoli, where gas exchange occurs.
呼吸系统将氧气带入体内并排出二氧化碳。空气通过气管进入支气管，然后到达称为肺泡的微小气囊，在此进行气体交换。
Breathing rate deepens and speeds up during exercise. This ensures more oxygen enters the bloodstream and more CO₂ is expelled.
运动时呼吸频率加深并加快。这确保更多氧气进入血液，并排出更多二氧化碳。
A simple equation for cellular respiration is:
细胞呼吸的简单方程式如下：
Glucose + Oxygen → Carbon Dioxide + Water + Energy
葡萄糖 + 氧气 → 二氧化碳 + 水 + 能量
4. Components of Health-Related Fitness | 健康相关体能成分
Health-related fitness refers to the aspects of physical fitness that contribute to overall health and well-being. The five key components are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.
健康相关体适能是指有助于整体健康和幸福感的体能方面。五个关键成分是心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the muscles during sustained activity. Activities like long-distance running and cycling improve this component.
心血管耐力是指心脏和肺在持续活动中向肌肉供氧的能力。长跑和骑自行车等活动可改善这一成分。
Muscular strength is the maximum force a muscle or muscle group can exert in a single effort. Weightlifting and sprint starts demand high muscular strength.
肌肉力量是一个肌肉或肌群在单次用力中能产生的最大力量。举重和短跑起跑需要较高的肌肉力量。
Muscular endurance is the ability of a muscle to repeat contractions over time without fatigue. Exercises such as planking and low-weight, high-repetition training build this quality.
肌肉耐力是肌肉在一段时间内重复收缩而不疲劳的能力。平板支撑和轻重量多次数训练可以培养这种素质。
Flexibility is the range of motion available at a joint. It reduces injury risk and is improved through static and dynamic stretching.
柔韧性是指关节的活动范围。它可降低受伤风险，并通过静态和动态拉伸加以改善。
Body composition describes the proportion of fat mass to lean mass (muscle, bone, organs) in the body. A balanced body composition is linked to better health outcomes.
身体成分描述体内脂肪质量与瘦体重（肌肉、骨骼、器官）的比例。均衡的身体成分与更佳的健康状况相关。
5. Components of Skill-Related Fitness | 技能相关体能成分
Skill-related fitness components are especially important in sports performance. They include agility, balance, coordination, speed, power and reaction time.
技能相关体适能成分在运动表现中尤为重要。它们包括灵敏、平衡、协调、速度、爆发力和反应时间。
Agility is the ability to change direction quickly and control the body's position. It is vital in netball, football and tennis.
灵敏性是快速改变方向并控制身体位置的能力。在篮网球、足球和网球中至关重要。
Balance is the ability to maintain the body's centre of mass over its base of support. Static balance is used in gymnastics handstands, while dynamic balance is needed during a basketball lay-up.
平衡是维持身体重心在支撑面内的能力。静态平衡用于体操倒立，动态平衡在篮球上篮时需要。
Coordination is the smooth combination of different body parts working together, such as hand-eye coordination in catching a ball or foot-eye coordination in kicking.
协调是不同身体部位流畅配合的能力，例如接球时的手眼协调或踢球时的足眼协调。
Speed is the rate at which a person can move their body or part of their body. Sprinters require high speed.
速度是指人体全身或者部分身体移动的快慢。短跑运动员需要很高的速度。
Power combines strength and speed – it is the ability to exert maximum force in a short time. Jumping and throwing events rely heavily on power.
爆发力结合了力量和速度——在短时间内发挥最大力量的能力。跳跃和投掷项目高度依赖爆发力。
Reaction time is the time taken to respond to a stimulus, such as the starting signal in a race or a goalkeeper diving to save a shot.
反应时间是对刺激做出反应所需的时间，例如比赛起跑信号或守门员扑救射门。
6. Principles of Training | 训练原则
To improve fitness, training must be planned carefully. The key principles are specificity, progression, overload, reversibility and tedium.
为提升体适能，训练必须有周详的计划。关键原则包括专项性、渐进性、超负荷、可逆性和防止单调。
Specificity means that training should be relevant to the particular sport or goal. A swimmer will train differently from a weightlifter.
专项性指训练应与特定运动或目标相关。游泳运动员的训练方式与举重运动员不同。
Progression requires gradually increasing the intensity or duration of exercise to keep improving. Doing the same workout for weeks will eventually stop producing gains.
渐进性要求逐步增加运动强度或时间以持续进步。数周重复相同的训练最终会停止带来收益。
Overload makes the body work harder than normal. This can be achieved by using the FITT principle – Frequency, Intensity, Time and Type.
超负荷使身体比正常情况下更努力地工作。这可以通过 FITT 原则实现——频度、强度、时间和类型。
The FITT principle can be represented as:
FITT 原则表示如下：
| FITT element | Meaning |
|---|---|
| Frequency | How often you train |
| Intensity | How hard you work |
| Time | How long each session lasts |
| Type | The method of training used |
Reversibility means that fitness gains are lost when training stops. Even a short break can cause a decline in strength or endurance.
可逆性指停止训练后体能收益会消失。即使短暂休息也可能导致力量或耐力下降。
Tedium refers to boredom that can occur from repeating the same routine. Varying training activities helps maintain motivation.
单调性指重复相同常规训练带来的厌倦感。改变训练活动有助于保持动力。
7. Nutrition and Hydration | 营养与水分
A balanced diet provides the energy and nutrients needed for growth, repair and physical activity. The main nutrient groups are carbohydrates, proteins, fats, vitamins, minerals, fibre and water.
均衡饮食提供生长、修复和体育活动所需的能量和营养素。主要营养类别有碳水化合物、蛋白质、脂肪、维生素、矿物质、纤维和水。
Carbohydrates are the body's main source of energy. Complex carbohydrates (e.g. pasta, rice) provide sustained energy, while simple carbohydrates (e.g. fruits) give a quick energy boost.
碳水化合物是身体的主要能量来源。复合碳水化合物（如意大利面、米饭）提供持续能量，而简单碳水化合物（如水果）能快速补充能量。
Proteins are essential for muscle repair and growth. After exercise, protein-rich foods like chicken, fish, beans and eggs help rebuild muscle tissue.
蛋白质对肌肉修复和生长至关重要。运动后，鸡肉、鱼、豆类和鸡蛋等富含蛋白质的食物有助于重建肌肉组织。
Fats serve as a secondary energy source and support cell function. Unsaturated fats from nuts and olive oil are healthier than saturated fats.
脂肪作为辅助能量来源并支持细胞功能。来自坚果和橄榄油的不饱和脂肪比饱和脂肪更健康。
Hydration is critical for performance. Water regulates body temperature through sweating and helps transport nutrients. Dehydration can lead to fatigue, dizziness and reduced concentration.
水分对运动表现至关重要。水通过出汗调节体温并帮助运输养分。脱水会导致疲劳、头晕和注意力下降。
Athletes should drink water before, during and after exercise. Isotonic sports drinks may be useful during prolonged intense activity to replace lost electrolytes.
运动员应在运动前、中、后饮水。在长时间剧烈运动中，等渗运动饮料可帮助补充流失的电解质。
8. Movement Skills and Classification | 动作技能与分类
Movement skills are the building blocks of all physical activities. They can be classified according to their characteristics: open or closed, gross or fine, and discrete, serial or continuous.
动作技能是所有体育活动的基本元素。它们可按特征分类：开放式与封闭式、大肌肉与小肌肉、分立式、序列式与连续式。
An open skill is performed in an unpredictable environment where conditions constantly change, such as dribbling past opponents in football.
开放式技能在不可预测的环境中进行，条件不断变化，例如足球中带球过人。
A closed skill is performed in a stable, predictable setting, like a cricket bowler delivering the ball in a set routine.
封闭式技能在稳定、可预测的环境中进行，如板球投手按固定套路投球。
Gross motor skills involve large muscle groups and whole-body movements, such as running and jumping. Fine motor skills require precision and involve small muscles, like throwing a dart.
大肌肉运动技能涉及大肌群和全身动作，如跑步和跳跃。精细运动技能需要精准操控小肌肉，如投掷飞镖。
Discrete skills have a clear start and finish, such as a tennis serve. Serial skills combine several discrete elements, as in a gymnastics floor routine. Continuous skills have no distinct beginning or end, like cycling.
分立式技能有明确的开始和结束，例如网球发球。序列式技能将多个分立元素组合在一起，如体操自由操。连续式技能没有明显起止，如骑行。
9. Warm-up, Cool-down and Injury Prevention | 热身、放松与损伤预防
A proper warm-up prepares the body for exercise and reduces injury risk. It typically includes pulse-raising activities, dynamic stretches and sport-specific movements.
充分的热身为运动做好准备并降低受伤风险。它通常包括提升心率的活动、动态拉伸和专项运动动作。
Pulse-raising activities, such as light jogging, increase heart rate and blood flow to muscles. This raises muscle temperature, making them more pliable.
提升心率的活动，如慢跑，可增加心率和肌肉血液供应，提升肌肉温度，使其更具柔韧性。
Dynamic stretching involves controlled movements that take joints through their full range of motion, for example leg swings and arm circles.
动态拉伸是通过受控动作使关节在全范围内活动，例如摆动腿和转肩。
A cool-down helps the body recover gradually. It should include gentle cardiovascular work followed by static stretching to reduce muscle soreness and improve flexibility.
放松活动帮助身体逐渐恢复。应包括轻度有氧运动，然后进行静态拉伸，以减轻肌肉酸痛并改善柔韧性。
Injury prevention also relies on using correct technique, wearing appropriate protective equipment and following rules. Common sports injuries include sprains, strains and fractures, which require the R.I.C.E. treatment (Rest, Ice, Compression, Elevation) in the first 48 hours.
损伤预防还依赖于使用正确技术、穿戴适当的防护装备并遵守规则。常见的运动损伤包括扭伤、拉伤和骨折，在最初 48 小时内应采用 R.I.C.E. 处理（休息、冰敷、加压、抬高）。
10. Social and Psychological Aspects of Sport | 运动的社会与心理因素
Participating in sport provides social benefits such as teamwork, communication and making new friends. It teaches valuable life skills like cooperation and respect for others.
参与体育运动带来社交益处，如团队合作、沟通和结交新朋友。它教授宝贵的生活技能，如协作和尊重他人。
Physical activity also supports mental well-being by releasing endorphins, which improve mood and reduce stress. Regular exercise can boost self-esteem and body confidence.
体育活动通过释放内啡肽来改善情绪并减轻压力，从而支持心理健康。规律锻炼能提升自尊和身体自信。
Goal setting helps athletes stay motivated. Goals should be SMART: Specific, Measurable, Achievable, Relevant and Time-bound.
设定目标有助于运动员保持动力。目标应符合 SMART 原则：具体、可衡量、可实现、相关和有时限。
Feedback, both intrinsic (from within) and extrinsic (from others), is essential for skill development. Constructive feedback helps learners correct errors and refine technique.
反馈——无论是内在反馈还是外在反馈——对技能发展至关重要。建设性反馈有助于学习者纠正错误并改进技术。
Etiquette and sporting behaviour, including fair play and respecting officials, are fundamental to maintaining a positive sporting culture.
礼仪和体育行为——包括公平竞争和尊重裁判——是维护积极体育文化的基础。
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