📚 KS3 WJEC Physical Education: Summer Bridging and Preparation Course | KS3 WJEC 体育：暑期预习与衔接课程
Transitioning from primary to secondary physical education can feel like stepping onto a much larger playing field. This summer bridging course is designed to help you build confidence in key movement skills, understand the basics of health and fitness, and get a head start on the WJEC KS3 PE curriculum. Through practical ideas and simple theory, you will arrive in Year 7 ready to participate fully, think critically, and enjoy every active challenge.
从小学升入中学体育课，就像踏上了一个大得多的赛场。这份暑期衔接课程旨在帮助你在关键动作技能上建立自信，了解健康与体适能的基础知识，并提前接触 WJEC KS3 体育课程内容。通过实操构思和简单理论，你将能自信地走进七年级课堂，积极参与、善于思考，并享受每一次运动挑战。
1. Understanding the WJEC KS3 PE Approach | 认识 WJEC KS3 体育课程理念
The WJEC KS3 Physical Education curriculum is built around developing physically literate learners who can perform a range of activities with competence, evaluate their own performance, and lead a healthy, active lifestyle. It is not just about playing games—it blends practical performance with theoretical knowledge in areas like fitness, anatomy, and tactics.
WJEC KS3 体育课程围绕培养具有身体素养的学习者而设计，他们能够胜任多种运动项目、评估自身表现，并养成健康积极的生活方式。这不仅关乎打球比赛——它将实操表现与体适能、解剖学和战术等理论知识相结合。
In Wales, the curriculum also emphasises creativity, problem-solving, and personal challenge within physical activities. You will be encouraged to try new roles, such as coach, official, or choreographer, helping you develop leadership and communication skills.
在威尔士，课程还强调体育活动中的创造力、解决问题能力和个人挑战。你将有机会尝试教练、裁判或编舞等新角色，从而培养领导力与沟通技巧。
During the summer, you can begin to adopt this mindset by being curious about how your body moves and by setting small personal goals, like improving your jogging time or learning a new ball skill.
暑期你可以开始培养这种思维方式：对身体的运动方式充满好奇，并设定小目标，如提高慢跑时间或学习一项新的球类技能。
2. Key Physical Skills to Practise Before Year 7 | 七年级前需要练习的关键身体技能
Fundamental movement skills form the bedrock of all sports. WJEC KS3 PE expects you to demonstrate agility, balance, coordination, and speed across various activities. Spending even 15 minutes a day on these will make a surprising difference.
基本动作技能是所有运动的基石。WJEC KS3 体育要求学生在各种活动中展现出灵敏、平衡、协调和速度。每天哪怕只花 15 分钟练习，也会带来惊人的进步。
Focus on running with quick direction changes, hopping and skipping with control, throwing and catching a tennis ball against a wall, and striking a ball with a racket or bat. These simple drills build the neural pathways you will need for more complex games later.
重点练习快速变向跑、有控制地单脚跳和跨步跳、对墙投掷与接住网球，以及用球拍或球棒击球。这些简单练习能建立起日后学习更复杂运动项目所需的神经通路。
Create a weekly challenge chart: how many keepie-uppies can you do with a football? Can you balance on one leg with your eyes closed for 30 seconds? Tracking your progress keeps motivation high and mirrors the 'personal best' ethos of the WJEC curriculum.
制作一张每周挑战表：你能连续颠多少个足球？你能闭眼单腿站立 30 秒吗？记录进步可以保持动力，这与 WJEC 课程倡导的“个人最佳”理念不谋而合。
3. Introduction to Health, Fitness, and Well-being | 健康、体适能与幸福感的入门
The WJEC syllabus introduces health and fitness as essential knowledge. Health is a state of complete physical, mental, and social well-being, while fitness is the ability to meet the demands of the environment. Understanding the difference helps you make smarter choices.
WJEC 课程将健康与体适能作为必备知识。健康是一种身体、心理和社会完全安适的状态，而体适能则是满足环境需求的能力。理解两者区别有助于你做出更明智的选择。
Five key components of health-related fitness include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. You can start exploring these by noticing how quickly your heart rate rises during a brisk walk and how long it takes to return to normal.
与健康相关的体适能五要素包括：心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。你可以通过观察快走时心率上升的速度以及恢复平静所需的时间，来开始探索这些要素。
Skill-related fitness components—agility, balance, coordination, power, reaction time, and speed—directly affect sports performance. Try a simple reaction game: drop a ruler and catch it between your fingers, measuring the distance to track improvement.
与技能相关的体适能要素——灵敏、平衡、协调、爆发力、反应时间和速度——直接影响运动表现。试试简单的反应游戏：让一把尺子自由下落并用手指抓住，测量抓取距离来追踪进步。
4. Exploring Major Muscle Groups and Bones | 认识主要肌肉群和骨骼
In KS3 PE, you will begin to name and locate key muscles and bones. Being able to identify these structures helps you understand how movement occurs and how to prevent injury. A summer introduction can be as simple as pointing to your own body while learning the terms.
在 KS3 体育课上，你将开始说出并定位主要肌肉和骨骼。能够辨认这些结构有助于你理解运动如何发生以及如何预防损伤。暑期的入门可以很简单：一边学习术语，一边在自己身体上指认。
Learn the major muscles used in sport: quadriceps (front thigh), hamstrings (back thigh), gastrocnemius (calf), pectorals (chest), deltoid (shoulder), abdominals (stomach), and latissimus dorsi (back). Practise by saying which muscles work during a squat or a push-up.
学习运动中用到的主要肌肉：股四头肌（大腿前侧）、腘绳肌（大腿后侧）、腓肠肌（小腿）、胸大肌（胸部）、三角肌（肩部）、腹肌（腹部）和背阔肌（背部）。通过说出深蹲或俯卧撑时哪些肌肉在运动来练习。
Key bones include femur, tibia, pelvis, humerus, radius, ulna, and clavicle. Use a mirror to trace them on your body, linking each bone to its neighbouring joint. This visual and physical connection reinforces learning far better than a textbook alone.
关键骨骼包括股骨、胫骨、骨盆、肱骨、桡骨、尺骨和锁骨。对着镜子在自己身上画出这些骨骼，并把每块骨与相邻关节联系起来。这种视觉和身体的联结远比只看课本记得牢。
5. Understanding Joints and Movement Types | 认识关节与运动类型
Joints are where two or more bones meet, and they allow movement to happen. WJEC KS3 expects you to know the hinge joint (elbow, knee) and ball-and-socket joint (shoulder, hip) along with the movements they permit: flexion, extension, rotation, abduction, and adduction.
关节是两块或以上骨骼相接之处，让运动得以发生。WJEC KS3 要求你了解屈戌关节（肘、膝）和球窝关节（肩、髋），以及它们允许的运动：屈曲、伸展、旋转、外展和内收。
Create a simple movement dictionary at home. For flexion, bend your elbow to bring your palm toward your shoulder; for extension, straighten it again. For abduction, lift your straight arm sideways away from your body. Pair each term with a physical action every morning.
在家里制作一本简易运动词典。屈曲：弯曲肘部将手掌移向肩膀；伸展：再把手臂伸直。外展：将伸直的手臂从身体侧面抬起。每天早晨将每个术语搭配一个身体动作。
The knee only moves in flexion and extension, while the shoulder can perform a wider range. Understanding these structural limits explains why certain injuries occur and why warming up properly is so important.
膝关节只能做屈曲和伸展，而肩关节的活动范围更广。了解这些结构限制就能解释某些损伤为何发生，以及充分热身为何如此重要。
6. The Principles of an Effective Warm-up and Cool-down | 有效热身与整理活动的原理
Every PE lesson begins with a warm-up and ends with a cool-down. The WJEC curriculum wants you to know the purpose and structure of both. A warm-up prepares the body for exercise by raising heart rate, increasing muscle elasticity, and sharpening mental focus.
每节体育课都以热身开始，以整理活动结束。WJEC 课程要求你理解两者的目的与结构。热身通过提高心率、增加肌肉弹性和提升精神专注度来让身体为运动做好准备。
A typical warm-up has three phases: a pulse raiser (light jogging), dynamic stretches (lunges, leg swings, arm circles), and a skill-related activity (short passing drills). Design your own 5-minute warm-up routine this summer and practise leading it with a sibling or friend.
典型的热身包括三个阶段：提升心率活动（慢跑）、动态拉伸（弓步、摆腿、手臂画圈）和与技能相关的练习（短传训练）。今年暑期，设计一套你自己的 5 分钟热身流程，并尝试带着兄弟姐妹或朋友一起做。
A cool-down gradually lowers the heart rate and includes static stretching held for at least 15 seconds per muscle group. This helps remove waste products and reduces muscle soreness. Make a habit of always cooling down after any physical exertion.
整理活动逐步降低心率，并包含针对各肌群保持至少 15 秒的静态拉伸。这有助于清除代谢废物，减轻肌肉酸痛。养成每次剧烈活动后都做整理活动的习惯。
7. Principles of Training and How to Improve Fitness | 训练原则与如何提升体适能
When you train, your body adapts, and improvement follows. The WJEC KS3 course introduces the FITT principle: Frequency, Intensity, Time, and Type. Modifying any one of these variables changes the training effect.
当你进行训练时，身体会适应，随之而来的是进步。WJEC KS3 课程引入 FITT 原则：频率、强度、时间和类型。调整其中任何一个变量都会改变训练效果。
For example, to improve cardiovascular fitness, you might jog (type) 3 times a week (frequency) at a moderate pace where you can still talk (intensity) for 20 minutes (time). Record a baseline score—how far can you run in 12 minutes?—and test again after 4 weeks.
例如，要提高心血管体适能，你可以慢跑（类型），每周 3 次（频率），以还能说话的适中速度（强度），跑 20 分钟（时间）。记录一个基线成绩——12 分钟内你能跑多远？——并在 4 周后重新测试。
Progressive overload is essential: gradually increase the challenge so your body keeps adapting. Without overload, fitness plateaus. Start with very manageable targets and increase by no more than 10% per week to avoid injury.
渐进超负荷至关重要：逐步增加挑战，让身体持续适应。没有超负荷，体适能就会停滞。从非常容易达成的目标开始，每周增加不超过 10%，以避免受伤。
8. Basic Nutrition and Hydration for Young Athletes | 青少年运动员的基础营养与补水
What you eat and drink directly affects your energy levels, concentration, and recovery. WJEC KS3 PE covers the importance of a balanced diet and the roles of carbohydrates, proteins, fats, vitamins, minerals, and water.
你的饮食直接影响你的能量水平、专注力和恢复能力。WJEC KS3 体育涉及均衡饮食的重要性以及碳水化合物、蛋白质、脂肪、维生素、矿物质和水的作用。
Carbohydrates are the body's main fuel source—think of them as petrol for your engine. A pre-activity snack like a banana 30 minutes before exercise can improve performance. Water is equally vital; even mild dehydration reduces coordination and decision-making.
碳水化合物是身体的主要燃料——把它们想象成发动机的汽油。运动前 30 分钟吃一根香蕉这样的零食可以提升表现。水同样至关重要；即便是轻度脱水也会降低协调性和决策能力。
This summer, keep a simple food and drink diary for three days. Note how you feel during physical activities after different meals. You will quickly notice patterns that help you make better choices when term begins.
这个暑假，坚持写三天简单的饮食日记。记录不同餐食后你在体育活动中的感受。你很快会发现一些规律，从而在开学后做出更好的选择。
9. Introduction to Tactics and Strategic Thinking in Games | 比赛战术与策略思维入门
Sport is not only physical—it requires thinking ahead. WJEC PE encourages you to analyse simple tactics, such as creating space in invasion games (football, netball) or placing the ball in areas of the court where opponents find it hard to reach in net games (tennis, badminton).
运动不仅关乎身体——还需要提前思考。WJEC 体育鼓励你分析简单战术，比如在攻防转换类游戏（足球、无挡板篮球）中制造空间，或在隔网球类（网球、羽毛球）中将球送到对手难以触及的位置。
A great summer activity is to watch a sports match on TV and focus solely on one player who is not on the ball. Observe how they move to support teammates, close down space, or prepare for the next play. This is tactical awareness in action.
一项很棒的暑期活动是观看电视体育比赛，并只关注一名无球队员。观察他们如何移动以支援队友、压缩空间或准备下一次进攻。这就是战术意识的真实体现。
Try applying simple tactics in a garden game. If playing two-a-side, use the width of the area and communicate with simple calls like 'time' or 'man on'. Reflection after the game—what worked, what didn't—deepens your tactical understanding.
试着在花园游戏里运用简单战术。如果二对二比赛，要利用场地宽度，并用“有空”或“后面有人”等简单呼喊进行沟通。赛后反思——什么有效、什么无效——能加深你对战术的理解。
10. Developing Personal Skills: Leadership, Communication, and Resilience | 培养个人技能：领导力、沟通能力与韧性
Physical education is as much about character as it is about sport. The WJEC framework values initiative, teamwork, and the ability to bounce back from setbacks. These personal skills are assessed through your participation and peer interactions throughout KS3.
体育教育既关乎品格，也关乎运动。WJEC 框架重视主动性、团队合作和从挫折中恢复的能力。这些个人技能将通过你在整个 KS3 阶段的参与和同伴互动来进行评价。
This summer, practise leadership by organising a simple activity for family or friends—a warm-up, a circuit workout, or a mini-tournament. Even if it feels awkward at first, it builds the confidence to lead others in a supportive PE environment.
今年暑假，通过为家人或朋友组织一项简单活动来练习领导力——一次热身、一套循环训练或一次小型比赛。即使一开始感到别扭，这也将帮助你在支持性的体育环境中建立领导他人的自信。
When you try new skills and fail—perhaps you cannot serve a volleyball over the net yet—use a resilience mantra: 'I can't do it yet, but I am improving.' This growth mindset is precisely what WJEC PE teachers look for.
当你尝试新技能却失败时——比如还无法将排球发过网——用一句韧性格言提醒自己：“我还做不到，但我正在进步。”这种成长心态正是 WJEC 体育老师所看重的。
11. Using Simple Performance Analysis Tools | 使用简易表现分析工具
Evaluating your own and others' performance is a key KS3 skill. You can start by using a simple observation checklist or a mobile phone to film yourself performing a skill, then watch it back with a coaching eye.
评价自己和他人的表现是 KS3 的一项关键技能。你可以先用简易观察清单，或用手机录制自己完成动作的视频，然后带着教练的眼光回看。
Focus on one or two criteria at a time. For a standing long jump, check: did you swing your arms, bend your knees, and push off with both feet? This structured observation helps you give and receive constructive feedback.
每次只关注一两个标准。以立定跳远为例，检查：手臂是否摆动、膝盖是否弯曲、双脚是否同时蹬地？这种结构化观察有助于你给出和接受建设性反馈。
Create a simple self-assessment log. After a practice session, write one thing that went well and one thing to improve next time. This habit mirrors the assessment for learning approach embedded in WJEC PE.
制作一份简易自评日志。每次练习后，写下一条做得好的地方和一条下次要改进的地方。这一习惯模拟了 WJEC 体育所融入的“促学评价”方法。
12. Planning Your Summer PE Journey: A Week-by-Week Guide | 规划你的暑期体育之旅：周计划指南
A structured approach prevents the summer from slipping away. Plan six weeks with a blend of fitness, skill practice, theory learning, and reflection. Each week can have a focus area—one week on coordination games, another on learning muscles and bones.
有条不紊的计划能让暑期光阴不虚度。规划六周时间，融合体适能、技能练习、理论学习和反思。每周可以有一个重点领域——一周侧重协调性游戏，另一周侧重学习肌肉与骨骼。
Week 1: Baseline testing and goal setting. Week 2: Agility and balance focus. Week 3: Ball skills and hand-eye coordination. Week 4: Introduction to anatomy (muscles and bones). Week 5: Designing and leading a warm-up. Week 6: Mini-tournament and personal reflection journal.
第一周：基线测试与目标设定。第二周：灵敏与平衡重点。第三周：球类技能与手眼协调。第四周：解剖学入门（肌肉与骨骼）。第五周：设计并带领热身。第六周：小型比赛与个人反思日志。
Remember, the goal is not to become a professional athlete over the summer, but to enter Year 7 with confidence, curiosity, and a solid foundation. Enjoy the process, celebrate your improvements, and look forward to a brilliant start to KS3 PE.
请记住，目标不是在暑假里成为专业运动员，而是带着自信、好奇心和扎实的基础走进七年级。享受过程，庆祝进步，期待 KS3 体育课的美妙开端。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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