📚 Year 7 AQA Physical Education: Summer Preparation and Transition Course | 七年级 AQA 体育：暑期预习与衔接课程
Welcome to your summer preparation and transition course for Year 7 AQA Physical Education. This article is designed to introduce you to the key concepts, terminology, and practical knowledge you will need as you move from primary school to secondary-level PE. Understanding these fundamentals early will help you feel confident and ready to participate fully in lessons, whether in the sports hall, on the field, or in the classroom learning about how the body works during exercise. We will cover health and fitness, body systems, training methods, safety, nutrition, and the importance of fair play—all aligned with the AQA approach.
欢迎参加七年级 AQA 体育的暑期预习与衔接课程。本文旨在为你介绍从小学过渡到中学体育所需的核心概念、术语和实践知识。提早了解这些基础知识，将帮助你在体育课上树立信心、充分参与，不论是在体育馆、运动场，还是课堂中学习身体在运动中的工作原理。我们将涵盖健康与体适能、身体系统、训练方法、安全、营养以及公平竞赛的重要性——所有内容均对应 AQA 教学思路。
1. Welcome to Year 7 Physical Education | 欢迎进入七年级体育
Year 7 is an exciting starting point for PE. You will experience a wider variety of sports and activities, develop new skills, and begin to learn the theory behind physical performance. The AQA curriculum encourages you to become a well-rounded performer, coach, and official. You will also reflect on your own fitness and set personal targets.
七年级是体育学习的一个精彩起点。你将体验更多样化的运动项目，发展新技能，并开始学习运动表现背后的理论知识。AQA 课程鼓励你成为一名全面的运动者、指导者和裁判员。你还将反思自己的体能状况并设定个人目标。
To succeed, you need to be organised: bring full PE kit, listen carefully to instructions, and always try your best. This bridging course will give you a head start.
为了取得成功，你需要有条理：带齐运动装备，仔细听从指令，并始终尽全力。这个衔接课程将让你领先一步。
2. Understanding Health and Fitness | 认识健康与体适能
Health is a state of complete physical, mental, and social well-being—not just the absence of illness. Fitness is the ability to meet the demands of the environment. In PE, we often break fitness down into different components, which help us understand what our bodies can do and how to improve.
健康是一种身体、心理和社会福祉的完整状态——而不仅仅是没有疾病。体适能指的是满足环境要求的能力。在体育中，我们通常将体适能分解为不同的组成部分，这有助于我们了解身体能做什么以及如何改善。
For example, a sprinter needs high speed, while a cross-country runner relies on cardiovascular endurance. Being healthy includes eating well, sleeping enough, and managing stress.
例如，短跑运动员需要高速度，而越野跑者依赖于心血管耐力。保持健康包括饮食良好、充足睡眠和压力管理。
3. Components of Fitness | 体适能的组成部分
Physical fitness can be divided into health-related and skill-related components. For Year 7, it is important to know the basics:
体适能可分为健康相关要素和技能相关要素。对于七年级学生，掌握以下基础很重要：
Health-related fitness includes: cardiovascular endurance (stamina), muscular strength, muscular endurance, flexibility, and body composition. Cardiovascular endurance means the heart and lungs can supply oxygen to muscles during prolonged activity. Muscular strength is the maximum force a muscle can exert, while muscular endurance is the ability to repeat contractions without fatigue. Flexibility refers to the range of motion around a joint. Body composition is the percentage of fat, muscle, and bone in the body.
健康相关的体适能包括：心血管耐力（持久力）、肌肉力量、肌肉耐力、柔韧性和身体成分。心血管耐力指心脏和肺部在长时间活动中向肌肉供氧的能力。肌肉力量是肌肉能产生的最大力，而肌肉耐力是在不疲劳的情况下重复收缩的能力。柔韧性指关节的活动范围。身体成分是体内脂肪、肌肉和骨骼的百分比。
Skill-related components include: agility, balance, coordination, power, reaction time, and speed. These help you perform specific sports movements effectively.
技能相关要素包括：敏捷性、平衡能力、协调性、爆发力、反应时间和速度。这些有助于你高效完成特定的运动动作。
4. The Skeletal System | 骨骼系统
The skeleton provides structure, protection, and enables movement. Key bones you should name and locate include: skull, clavicle (collar bone), scapula (shoulder blade), humerus, radius, ulna, ribs, sternum, vertebrae, pelvis, femur, patella, tibia, and fibula.
骨骼提供结构支撑、保护作用，并使运动成为可能。你应当说出并定位的关键骨骼包括：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、肋骨、胸骨、椎骨、骨盆、股骨、髌骨、胫骨和腓骨。
Joints are where two or more bones meet. The main types are hinge joints (like elbow and knee) that allow flexion and extension, and ball-and-socket joints (like shoulder and hip) that permit movement in many directions. Ligaments connect bone to bone, and tendons connect muscle to bone.
关节是两块或多块骨骼相接的地方。主要类型有铰链关节（如肘关节和膝关节），允许屈伸；球窝关节（如肩关节和髋关节），允许向多个方向活动。韧带连接骨与骨，肌腱连接肌肉与骨骼。
5. Major Muscles and Movement | 主要肌肉与动作
Muscles work in pairs to create movement. When one contracts (shortens), the other relaxes. This is called antagonistic muscle action. For example, the biceps and triceps at the elbow: to flex the arm, the biceps contracts and triceps relaxes; to extend, the opposite happens.
肌肉以成对的方式工作以产生动作。当一块肌肉收缩（变短）时，另一块放松。这称为拮抗肌动作。例如，肘部的肱二头肌和肱三头肌：屈臂时，肱二头肌收缩、肱三头肌放松；伸臂时则相反。
Key muscles to know include: deltoids, pectorals, abdominals, quadriceps, hamstrings, gastrocnemius (calf), gluteals, and latissimus dorsi. Understanding which muscles are used in different sports helps you improve performance and avoid injury.
你需要认识的主要肌肉包括：三角肌、胸肌、腹肌、股四头肌、腘绳肌、腓肠肌（小腿肌）、臀肌和背阔肌。了解不同运动中使用哪些肌肉，有助于提高运动表现并避免受伤。
6. The Cardiorespiratory System | 心肺系统
The cardiovascular system includes the heart, blood, and blood vessels. The heart pumps oxygenated blood through arteries to the muscles, and deoxygenated blood returns through veins. During exercise, heart rate increases to supply more oxygen and remove waste products like carbon dioxide.
心血管系统包括心脏、血液和血管。心脏将含氧血通过动脉泵送到肌肉，缺氧血通过静脉返回。运动期间，心率加快以提供更多氧气并清除二氧化碳等废物。
The respiratory system brings air into the lungs, where oxygen passes into the blood and carbon dioxide is removed. Together, these two systems transport oxygen to working muscles and keep you going. Measuring heart rate and understanding how quickly it recovers can show fitness levels.
呼吸系统将空气吸入肺部，氧气进入血液，二氧化碳被排出。这两个系统共同将氧气输送到工作肌群，维持运动。测量心率并了解心率恢复速度能够反映体能水平。
7. Principles of Training (SPORT) | 训练原则 (SPORT)
To improve fitness safely and effectively, we follow training principles. The acronym SPORT helps you remember: Specificity, Progression, Overload, Reversibility, and Tedium.
为了安全有效地提高体能，我们遵循训练原则。首字母缩写 SPORT 有助于记忆：针对性、渐进性、超负荷、可逆性和单调性。
Specificity means training must be relevant to your sport. Progression means gradually increasing the difficulty. Overload involves working harder than normal to stress the body and cause adaptation; this can be done by increasing Frequency, Intensity, Time, or Type (FITT). Reversibility reminds us that fitness is lost when you stop training. Tedium warns against boredom—vary your training to stay motivated.
针对性意味着训练必须与你的运动项目相关。渐进性指逐步增加难度。超负荷是让身体承受比平时更大的压力，从而引发适应；可通过增加频率、强度、时间或类型 (FITT) 来实现。可逆性提醒我们，停止训练后体适能会消退。单调性告诫要避免无聊——使训练多样化以保持动力。
8. Warm-Up and Cool-Down | 热身与放松
A proper warm-up prepares the body for exercise. It should include pulse-raising activities (jogging, skipping), dynamic stretches (arm circles, leg swings), and sport-specific drills. Warming up reduces injury risk, increases blood flow, and improves performance.
恰当的热身能为身体进行运动做好准备。它应包括提高心率的运动（慢跑、蹦跳）、动态拉伸（手臂绕环、腿部摆动）以及与专项相关的练习。热身可以降低受伤风险、增加血流并提高运动表现。
The cool-down helps the body return to resting state gradually. It includes light exercise like walking, followed by static stretching of the main muscles used. Cooling down removes waste products and prevents stiffness.
放松帮助身体逐渐恢复到安静状态。它包括步行等轻度运动，然后对用到的主要肌肉进行静态拉伸。放松能清除代谢废物并防止肌肉僵硬。
9. Safety in Physical Activity | 体育活动中的安全
Staying safe is everyone's responsibility. You must follow rules, wear appropriate clothing and protective gear, remove jewellery, and listen to the teacher. Check the playing area for hazards, and always work within your own capabilities. If you feel pain or dizziness, stop and tell an adult.
保持安全是每个人的责任。你必须遵守规则，穿着适当的服装和护具，摘除首饰，并听从老师指导。检查运动场地有无安全隐患，并在自身能力范围内活动。如果感到疼痛或头晕，立即停止并告诉成人。
In contact sports or gymnastics, spotters and mats are used to reduce impact. Warm-up and correct technique are also key safety factors. Report any equipment damage immediately.
在接触性运动或体操中，使用保护者和垫子以减轻冲击。热身和正确的技术也是关键的安全因素。立即报告任何器材损坏。
10. Nutrition and Hydration | 营养与水分
Food provides the energy we need to exercise. Carbohydrates are the main energy source for moderate- to high-intensity activities; they are stored as glycogen in muscles. Fats fuel longer, lower-intensity exercise. Proteins help repair and build muscle. Vitamins and minerals support overall health.
食物提供我们运动所需的能量。碳水化合物是中高强度活动的主要能量来源；它们以糖原形式储存在肌肉中。脂肪为长时间、低强度运动供能。蛋白质有助于修复和构建肌肉。维生素和矿物质支持整体健康。
Hydration is crucial: even mild dehydration can reduce performance and cause fatigue. Drink water before, during, and after exercise. For intense, long sessions, isotonic sports drinks may help replace lost electrolytes and carbohydrates.
补水至关重要：即使是轻微脱水也会降低运动表现并引起疲劳。运动前、中、后都要喝水。对于长时间高强度活动，等渗运动饮料可能有助于补充流失的电解质和碳水化合物。
11. Skill Acquisition Basics | 技能学习基础
In PE, we learn a range of skills, from sending and receiving a ball to performing a cartwheel. Skills can be basic or complex, open or closed. Open skills are performed in unpredictable environments (e.g., dribbling in football); closed skills are more stable and self-paced (e.g., a tennis serve).
在体育课中，我们会学习从传接到侧手翻等各种技能。技能可分为基础和复杂、开放式和闭锁式。开放式技能在不可预测的环境中进行（如足球运球）；闭锁式技能环境稳定且由自己控制节奏（如网球发球）。
To learn a skill, you go through stages: cognitive (understanding), associative (practice and error correction), and autonomous (automatic). Feedback from teachers or peers helps you improve. Keep practising, and don't be afraid to make mistakes.
学习技能会经历几个阶段：认知阶段（理解）、联结阶段（练习与纠错）和自动化阶段（自如运用）。来自老师或同伴的反馈有助于进步。坚持练习，不要怕犯错。
12. Fair Play and Sportsmanship | 公平竞赛与体育精神
PE isn't just about physical ability; it's about character. Fair play means following rules, respecting opponents, officials, and teammates, and accepting decisions gracefully. Good sportsmanship includes encouraging others, shaking hands after a game, and controlling your emotions.
体育课不仅关乎体能，还关乎品格。公平竞赛意味着遵守规则、尊重对手、裁判和队友，并体面地接受判罚。良好的体育精神包括鼓励他人、赛后握手以及控制自己的情绪。
These values are part of the AQA approach and help create a positive sporting environment for everyone. They also apply to coaching and officiating roles you may take on.
这些价值观是 AQA 教学的一部分，有助于为所有人营造积极的运动环境。它们也适用于你可能会承担的指导或裁判角色。
Published by TutorHao | PE Revision Series | aleveler.com
更多咨询请联系16621398022（同微信）
或截图后用「扫一扫 → 相册」选择本图