📚 Year 7 CIE Physical Education: Unit Test Mock Exam Breakdown | Year 7 CIE 体育：单元测试模拟卷解析
This mock exam breakdown is designed to help Year 7 students following the CIE Physical Education curriculum consolidate their knowledge before the unit test. Each section unpacks a typical question style, explains the key concepts in plain English, and highlights the precise answers examiners look for. Use this guide to identify your strengths, close any knowledge gaps, and walk into the test room with confidence.
本模拟卷解析专为学习 CIE 体育课程的 Year 7 学生准备，旨在帮助大家在单元测试前巩固知识。每个小节都拆解一种典型题型，用清晰的语言解释核心概念，并点明阅卷人期望的准确答案。利用这份指南，你可以发现自己的强项，修补知识漏洞，自信地走进考场。
1. Health-Related Fitness Components | 健康相关体能要素
A common question in the Year 7 unit test asks you to name the five health-related fitness components and give a practical example for each. The five components are: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. For instance, cardiovascular endurance is the ability of the heart and lungs to deliver oxygen to working muscles during sustained activity, such as running 1500 metres. Muscular strength refers to the maximum force a muscle can exert in one effort, like lifting a heavy box. Muscular endurance is the capacity to repeat muscle contractions over time without getting tired, for example doing twenty push‑ups. Flexibility means the range of motion available at a joint; touching your toes demonstrates good hamstring flexibility. Body composition describes the proportion of fat, bone and muscle in the body, often assessed by BMI or skinfold measurements.
Year 7 单元测试中常见的一道题是要求说出五项健康相关体能要素，并为每项举出实例。这五项是：心血管耐力、肌力、肌耐力、柔韧性和身体成分。心血管耐力指心肺长时间为运动肌肉供氧的能力，例如跑1500米。肌力指的是肌肉一次收缩能发挥的最大力量，如举起重箱。肌耐力则是肌肉长时间重复收缩而不疲劳的能力，比如连做20个俯卧撑。柔韧性是关节的活动范围；双手触地能显示腘绳肌的良好柔韧性。身体成分描述体内脂肪、骨骼和肌肉的比例，通常用体重指数或皮褶厚度来评估。
When answering such questions on the paper, always use the exact vocabulary from the syllabus: 'cardiovascular endurance' rather than 'stamina' or 'fitness', and give a sport‑specific example. Examiners often set a table where you must match a definition to the correct component. Remember that health‑related components are about your body's overall health and daily functioning, unlike skill‑related components which are more about performance in specific sports.
在试卷上回答这类问题时，务必使用教学大纲中的精确词汇，如 'cardiovascular endurance' 而非模糊的 'stamina'，并给出具体的运动实例。阅卷老师常设计表格题，要求将定义与对应的要素配对。请记住，健康相关体能关注的是身体整体健康和日常功能，而技能相关体能则更强调具体运动项目中的表现。
2. Skill-Related Fitness Components | 技能相关体能要素
Another frequent question tests your understanding of the six skill‑related fitness components: agility, balance, coordination, power, reaction time, and speed. A typical exam item might read: 'A gymnast holds a handstand without falling. Which skill‑related fitness component is being used?' The correct answer is balance, which is the ability to keep the body stable whether still or moving. Power is the combination of strength and speed, needed for a basketball slam dunk or a javelin throw. Agility is the ability to change direction quickly and accurately, as seen in a rugby player side‑stepping a tackle. Coordination is the smooth movement of senses and body parts, such as hand‑eye coordination when catching a cricket ball. Reaction time measures how fast you respond to a stimulus, like a sprinter leaving the blocks after the starting gun. Speed is simply how fast you can move your body or a body part over a short distance.
另一类高频考题测试你对六项技能相关体能要素的掌握：灵敏性、平衡、协调、爆发力、反应时间和速度。典型试题可能是：“一名体操运动员稳稳地倒立，用的是哪项技能相关体能要素？” 正确答案是平衡，即无论在静止还是运动中保持身体稳定的能力。爆发力是力量与速度的结合，篮球扣篮或投掷标枪都需要它。灵敏性指快速准确地改变方向，例如橄榄球运动员闪避擒抱。协调是感官与身体各部位的流畅配合，如接板球时的手眼协调。反应时间衡量你对刺激做出反应的速度，就像短跑选手听到发令枪后起跑。速度则是你在短距离内移动身体或肢体的快慢。
Many students confuse power with strength. Remember: power includes the element of time; it is strength performed quickly. When the question gives a scenario involving a jump, a throw or a punch, the answer is almost always power. You may also be asked to rank sports on how much they rely on each component; use bullet‑point lists in your revision to link each component to three different sports.
很多学生会把爆发力和肌力搞混。记住：爆发力包含时间因素，它是快速施展的力量。当题目给出的情景涉及跳跃、投掷或出拳时，答案几乎都是爆发力。考试中还可能要求你对不同运动对各要素的依赖程度排序；复习时可以用要列表格，将每个要素与三项不同运动联系起来。
3. The FITT Principle | FITT 原则
When a question asks you to design a training programme or to explain how to improve a fitness component, you must apply the FITT principle. FITT stands for Frequency, Intensity, Time, and Type. For cardiovascular endurance, an answer might be: Frequency – train three times a week; Intensity – work at 60–80% of maximum heart rate; Time – 30 minutes per session; Type – continuous running or cycling. Examiners look for specific numbers, so avoid vague words like 'often' or 'hard'. Intensity for strength is often expressed as a percentage of one‑repetition maximum (% 1RM), for flexibility it is the point of mild discomfort, and for cardiorespiratory fitness it is target heart rate zone.
当题目要求你设计训练计划或解释如何提升某项体能时，必须运用 FITT 原则。FITT 分别代表频率、强度、时间和类型。针对心血管耐力，答案可以是：频率——每周训练三次；强度——在最大心率的 60–80% 区间运动；时间——每次 30 分钟；类型——持续跑或骑行。阅卷人看重具体数字，要避免使用“经常”“使劲”这类模糊词。肌力的强度常以单次最大重复次数百分比（% 1RM）表示，柔韧性的强度以轻微不适感为界，心肺耐力的强度则用心率目标区间体现。
A common table question gives a scenario and asks you to fill in the FITT variables. Let us say the goal is to increase flexibility. Frequency: 5–7 days per week; Intensity: stretch to the point of tightness, not pain; Time: hold each stretch for 15–30 seconds; Type: static stretching exercises like a hamstring stretch. Be precise with the time: research shows holding stretches for less than 15 seconds gives little benefit, while holding beyond 60 seconds can damage the muscle.
常见的表格题会给出一个情境，让你填写 FITT 各变量。比如目标是提升柔韧性：频率—每周5–7天；强度—拉伸到紧绷但不疼痛的程度；时间—每次拉伸保持15–30秒；类型—静态拉伸练习，如腘绳肌拉伸。在时间上要精确：研究证明拉伸少于15秒效果甚微，而超过60秒可能损伤肌肉。
4. Warm-Up and Cool-Down | 热身与整理活动
Questions on warm‑up and cool‑down appear in almost every CIE Year 7 PE test. A full warm‑up has three phases: pulse raiser, stretching, and sport‑specific drills. The pulse raiser gradually increases heart rate, delivering oxygen to muscles. Stretching, particularly dynamic stretching, improves flexibility and reduces injury risk. Sport‑specific drills rehearse the movements that will be used in the main activity, for example dribbling drills before a football match. A cool‑down also has two stages: gentle cardiovascular activity to flush out waste products (often called active recovery) and static stretching to return muscles to their resting length.
几乎每一份 CIE Year 7 体育测试卷都会出现关于热身与整理活动的问题。一次完整的热身包含三个阶段：提升脉搏阶段、拉伸阶段和专项练习阶段。提升脉搏能够逐渐加快心率，将氧气输送到肌肉。拉伸，尤其是动态拉伸，可以改善柔韧性并降低受伤风险。专项练习则预演主要活动中将用到的动作，比如足球比赛前的带球练习。整理活动同样包含两个环节：进行平缓的心血管活动以冲刷代谢废物（常称作积极恢复），以及静态拉伸让肌肉恢复静息长度。
Examiners often ask you to explain the physiological reasons behind warm‑ups and cool‑downs. For warm‑up, mention increased blood flow, raised muscle temperature for better enzyme activity, improved nerve impulse speed, and reduced risk of pulled muscles. For cool‑down, highlight the removal of lactic acid, prevention of blood pooling, and gradual lowering of heart rate to avoid dizziness. If the paper uses a 'describe' command word, simply state what you do. If it uses 'explain', you must give the 'why' – the physiological benefit.
阅卷人经常要求解释热身与整理活动背后的生理学原因。针对热身，要提到增加血流量、提升肌肉温度以优化酶活性、加快神经冲动传导速度，以及降低肌肉拉伤的风险。对于整理活动，则强调清除乳酸、防止血液淤积、让心率逐步下调以避免头晕。如果题目中出现“描述”指令词，只需陈述你做什么；如果写“解释”，就必须说出“为什么”——即生理学益处。
5. Bones and Muscles Identification | 骨骼与肌肉识别
A staple of the unit test is labelling the skeleton and identifying the major muscles. You must know the scientific names: cranium (skull), clavicle (collarbone), scapula (shoulder blade), sternum (breastbone), humerus, radius, ulna, femur, tibia, fibula, and pelvis. Muscles that regularly feature include biceps, triceps, quadriceps, hamstrings, gastrocnemius, latissimus dorsi, abdominals, and pectorals. Questions often ask you to state the bone that protects a particular organ, for example the cranium protects the brain, the rib cage protects the heart and lungs. Another classic item asks: 'Which muscle contracts to bend the arm at the elbow?' The answer is the biceps, with the triceps relaxing as the antagonist.
单元测试中必有一项是标注骨骼位置并识别主要肌肉。你必须掌握学名：颅骨、锁骨、肩胛骨、胸骨、肱骨、桡骨、尺骨、股骨、胫骨、腓骨和骨盆。常考的肌肉包括肱二头肌、肱三头肌、股四头肌、腘绳肌、腓肠肌、背阔肌、腹肌和胸肌。题目常问哪块骨头保护特定器官，如颅骨保护大脑，肋骨笼保护心肺。另一个经典问题是：“屈肘时哪块肌肉收缩？” 答案是肱二头肌收缩，肱三头肌作为拮抗肌放松。
To earn full marks on a labelling diagram, spell each bone and muscle correctly. Common spelling errors like 'humerous' instead of 'humerus' or 'quadraceps' instead of 'quadriceps' lose marks. Practice drawing a skeleton and marking the names. For the antagonistic muscle pairs, remember that the agonist (prime mover) contracts while the antagonist relaxes. For example, during a bicep curl, the agonist is the biceps and the antagonist is the triceps. During the downward phase, the roles swap.
要在标注图上拿满分，必须拼写正确每块骨和肌肉。常见拼写错误如把 humerus 写成 humerous，或 quadriceps 写成 quadraceps，都会丢分。练习自己画一幅骨架并标出名称。对于拮抗肌对，要记住主动肌（原动肌）收缩时拮抗肌舒张。例如，做肱二头肌弯举时，主动肌是肱二头肌，拮抗肌是肱三头肌；下放阶段，两者互换角色。
6. Measuring and Calculating Heart Rate | 心率的测量与计算
Year 7 students are typically asked to measure resting heart rate and exercise heart rate, and to calculate maximum heart rate and target heart rate zones. The formula for maximum heart rate is straightforward:
Year 7 学生通常被要求测量安静心率和运动心率，并计算最大心率与靶心率区间。最大心率公式非常简单：
Max Heart Rate = 220 - Age (in years)
For a 12‑year‑old, the estimated maximum heart rate is 208 beats per minute (bpm). To find the target zone for aerobic training, which improves cardiovascular endurance, multiply the maximum heart rate by 60% and 80%:
对一名12岁的学生，估算最大心率为 208 次/分（bpm）。要找到有氧训练（能提升心血管耐力）的靶心率区间，将最大心率分别乘以 60% 和 80%：
Target Zone Lower Limit = 208 × 0.6 = 124.8 ≈ 125 bpm
Target Zone Upper Limit = 208 × 0.8 = 166.4 ≈ 166 bpm
Thus, a 12‑year‑old should keep their heart rate between 125 and 166 bpm during continuous aerobic exercise. Questions may also ask you to measure heart rate at rest by counting the pulse at the wrist (radial artery) or neck (carotid artery) for 15 seconds and multiplying by 4. Be ready to explain why an athlete has a lower resting heart rate: regular training strengthens the heart muscle, so it pumps more blood per beat, reducing the number of beats needed at rest.
因此，12岁的学生在持续有氧运动中应当将心率保持在 125 到 166 bpm 之间。试题还可能要求你在手腕（桡动脉）或颈部（颈动脉）计数 15 秒脉搏，再乘以 4 以得到安静心率。要准备好解释为什么运动员的安静心率较低：规律训练增强了心肌力量，每次心跳泵出的血液更多，从而减少了安静状态下所需的心跳次数。
7. Effects of Exercise on the Body Systems | 运动对身体系统的影响
Short-term effects of exercise occur during or immediately after a single bout of activity. The mock exam nearly always includes a table for you to fill in. For the cardiovascular system, heart rate increases, stroke volume rises, and blood pressure goes up. For the respiratory system, breathing rate deepens and speeds up to take in more oxygen and expel carbon dioxide. Muscles generate heat, causing body temperature to rise and skin to appear flushed. Sweat glands produce sweat to cool the body through evaporation. In the muscular system, blood flow is redirected to working muscles, and they produce lactic acid if the exercise is intense.
运动的短期影响发生在一节运动过程中或刚结束时。模拟卷几乎总会出一道表格填空题。对于心血管系统，心率和每搏输出量增加，血压升高。对于呼吸系统，呼吸加深加快，以摄入更多氧气并排出二氧化碳。肌肉产生热量，导致体温升高，皮肤泛红。汗腺分泌汗液，通过蒸发冷却身体。在肌肉系统，血流重新分配给做功肌肉，若强度较大还会产生乳酸。
Long‑term adaptations are the permanent or semi‑permanent changes that result from regular training. A common 6‑mark question might be: 'Describe the long‑term effects of regular aerobic training on the heart and lungs.' Your answer should include: resting heart rate decreases (bradycardia), heart muscle becomes thicker and stronger (cardiac hypertrophy), stroke volume increases, capillary density in muscles grows, and lung capacity improves slightly. For the muscular system, muscles become larger (hypertrophy), stronger, and can store more glycogen. For the skeletal system, bones become denser and ligaments thicken, reducing the risk of osteoporosis later in life. Always link the adaptation to a performance benefit, such as a lower resting heart rate meaning the heart works more efficiently and allows faster recovery.
长期适应是指定期训练带来的永久或半永久性改变。常有一道 6 分大题：“描述规律有氧训练对心脏和肺部的长期影响。” 你的答案应包含：安静心率下降（心搏徐缓），心肌增厚增强（心肌肥大），每搏输出量增加，肌肉毛细血管密度增大，肺活量略有提升。肌肉系统方面，肌肉体积增大（肥大），力量增强，并能储存更多糖原。骨骼系统方面，骨密度增加，韧带增厚，降低日后患骨质疏松的风险。务必把适应性与运动表现益处挂钩，如安静心率降低意味着心脏工作效率更高，恢复更快。
8. Safety and Injury Prevention | 安全与伤害预防
Safety questions often present a scenario, such as a group of students preparing for a gymnastics lesson, and ask you to identify risks and suggest precautions. Common hazards in PE include slippery floors, jewellery worn during activity, inadequate warm‑up, incorrect technique, and lack of supervision. Precautions involve removing jewellery, tying back long hair, checking equipment, using mats, and following the teacher's instructions. The exam expects you to use the phrase 'risk assessment' and to think in terms of three stages: before, during, and after the activity.
安全类题目通常设定一个情境，比如一群学生正在准备上体操课，让你找出风险并提出预防措施。体育活动中常见的危险包括地面湿滑、运动时佩戴首饰、热身不充分、技术动作错误以及缺少监督。预防措施包括摘除首饰、扎起长发、检查器材、使用垫子并听从老师指挥。考试希望你用到“风险评估”这个术语，并从活动前、活动中、活动后三个阶段来思考。
Injury prevention also links to the principles of training. Overuse injuries, such as shin splints or stress fractures, occur when you increase frequency, intensity or time too quickly. Use the FITT principle in reverse to explain how to avoid them: gradually increase only one variable at a time, include rest days, and ensure the type of activity suits your fitness level. Another angle is the difference between a strain and a sprain. A strain is an injury to a muscle or tendon, whereas a sprain affects a ligament. Acute injuries have a sudden onset, while chronic injuries develop over time. Use R.I.C.E (Rest, Ice, Compression, Elevation) for immediate treatment of strains and sprains.
伤害预防还与训练原则挂钩。如胫骨疲劳性骨膜炎或应力性骨折这类过度使用损伤，往往是过快增加频率、强度或时间导致的。可以反向运用 FITT 原则来解释如何避免：每次只逐渐增加一个变量，安排休息日，并确保运动类型与自己的体能水平匹配。另一常考角度是拉伤和扭伤的区别。拉伤是肌肉或肌腱损伤，而扭伤涉及韧带。急性损伤突然发生，慢性损伤则随时间积累。拉伤和扭伤后应立即采用 R.I.C.E（休息、冰敷、加压、抬高）处理。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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