📚 Year 7 CIE Physical Education: Intensive Winter Holiday Revision Plan | Year 7 CIE 体育：寒假强化复习计划
Using the winter break wisely can transform your understanding of CIE Year 7 Physical Education. This intensive revision plan breaks the syllabus into manageable daily topics, helping you build confidence in both theory and practical knowledge before the next term begins.
充分利用寒假可以彻底提升你对 CIE Year 7 体育课程的理解。这份强化复习计划把大纲分解成每天可以完成的小主题，帮助你在新学期开始前建立起理论与实践的自信。
1. Understanding the CIE PE Syllabus & Assessment | 了解 CIE 体育教学大纲与评估方式
Before you start revising, it is essential to know what CIE expects from a Year 7 student. The curriculum typically covers theory topics such as health-related fitness, body systems, and principles of training, alongside practical performance in a range of sports.
在开始复习之前，了解 CIE 对 Year 7 学生的要求非常重要。课程通常涵盖健康相关体能、身体系统和训练原则等理论主题，以及多项运动中的实际表现。
Assessment often includes written tests, practical demonstrations, and sometimes coursework. Make sure you have a copy of your school’s topic list and past worksheets. Use this plan to tick off each topic as you go.
评估通常包括笔试、实践展示，有时还有课程作业。确保你手上有学校的主题清单和过往的练习纸。按照这份计划，每完成一个主题就打上勾。
2. Components of Fitness | 体能的组成部分
Fitness is divided into health-related components and skill-related components. Health-related fitness includes the qualities that help you stay healthy and perform daily activities: cardiovascular endurance, muscular endurance, muscular strength, flexibility, and body composition.
体能分为健康相关部分和技能相关部分。健康相关体能包括让你保持健康和完成日常活动的素质：心血管耐力、肌肉耐力、肌肉力量、柔韧性和身体成分。
| Component 组成部分 | Definition 定义 | Example 示例 |
|---|---|---|
| Cardiovascular endurance 心血管耐力 | Ability of heart and lungs to supply oxygen during exercise | Running 1500 m |
| Muscular endurance 肌肉耐力 | Muscles can repeat movements without tiring | Cycling uphill |
| Muscular strength 肌肉力量 | Maximum force a muscle can produce | Weightlifting |
| Flexibility 柔韧性 | Range of movement around a joint | Splits in gymnastics |
| Body composition 身体成分 | Ratio of fat to muscle, bone and other tissues | BMI measurement |
Skill-related components affect your ability to perform in specific sports: agility, balance, coordination, power, reaction time, and speed.
技能相关部分影响你在特定运动中的表现：敏捷性、平衡、协调性、爆发力、反应时间和速度。
During the winter break, create flashcards for each component. Write the name on one side and the definition plus a sporting example on the other. Test yourself every morning for the first week.
寒假期间，为每个组成部分制作抽认卡。一面写名称，另一面写定义和一个运动示例。第一周每天早上用来自测。
3. Principles of Training (FITT & SPORT) | 训练原则（FITT 与 SPORT）
The FITT principle helps you design an effective training programme: Frequency, Intensity, Time, and Type. Frequency is how often you train; intensity is how hard you work; time is how long each session lasts; type is the kind of exercise you choose.
FITT 原则帮助你设计有效的训练计划：频率、强度、时间和类型。频率是你多久训练一次；强度是你用多大的努力；时间是每次训练的时长；类型是你选择的运动种类。
To improve a specific fitness component, you must also apply the SPORT principles: Specificity, Progression, Overload, Reversibility, and Tedium. Specificity means training must match your goal; progression means gradually increasing the challenge; overload means working harder than normal (using FITT); reversibility warns that fitness is lost when you stop training; tedium reminds you to vary activities to avoid boredom.
为了提高某一特定的体能部分，你还需要应用 SPORT 原则：针对性、渐进性、超负荷、可逆性和枯燥性。针对性指训练必须与目标匹配；渐进性指逐步增加挑战；超负荷指比平常更努力（使用 FITT）；可逆性警告一旦停止训练，体能就会丧失；枯燥性提醒你变换活动以避免无聊。
As revision, write a mini training programme for a sport you enjoy using FITT and SPORT. Explain why you chose each element.
作为复习，用 FITT 和 SPORT 为你喜欢的运动写一个迷你训练计划，并解释每个要素的选择原因。
4. The Skeletal System – Bones & Functions | 骨骼系统——骨骼与功能
The skeleton provides support, protection, movement, blood cell production, and mineral storage. You need to know the names of major bones: cranium, clavicle, scapula, sternum, ribs, humerus, radius, ulna, pelvis, femur, patella, tibia, fibula, and vertebrae.
骨骼提供支撑、保护、运动、血细胞生成和矿物质储存。你需要知道主要骨骼的名称：颅骨、锁骨、肩胛骨、胸骨、肋骨、肱骨、桡骨、尺骨、骨盆、股骨、髌骨、胫骨、腓骨和脊椎骨。
| Bone 骨骼 | Location 位置 | Function 功能 |
|---|---|---|
| Cranium | Head | Protects brain |
| Ribs | Chest | Protect heart and lungs |
| Femur | Upper leg | Supports body weight |
| Pelvis | Hip area | Protects reproductive organs |
Draw a simple skeleton or label a blank diagram each day to memorise names. Think about how different bones protect organs during sport, for example a football goalkeeper wearing a padded shirt to protect the ribs.
每天画一个简单的骨架或者在空白图上标注出来，以记住名称。想一想不同骨骼在运动中如何保护器官，例如足球守门员穿上护衣以保护肋骨。
5. The Muscular System – Major Muscles & Movements | 肌肉系统——主要肌肉与运动
Muscles work by contracting to pull on bones, creating movement at joints. The main muscles to identify are: deltoid, biceps, triceps, pectorals, abdominals, quadriceps, hamstrings, gluteals, and gastrocnemius.
肌肉通过收缩牵动骨骼，在关节处产生运动。需要识别的主要肌肉有：三角肌、肱二头肌、肱三头肌、胸肌、腹肌、股四头肌、腘绳肌、臀大肌和腓肠肌。
Every movement involves pairs of muscles working as agonist (prime mover) and antagonist (relaxing or lengthening). For example, in a bicep curl the biceps is the agonist and the triceps is the antagonist.
每个动作都涉及成对肌肉，一组作为主动肌（原动肌），另一组作为拮抗肌（放松或伸展）。例如，在做弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。
To revise, practise naming the agonist and antagonist for simple actions: kicking a ball, doing a press-up, standing from a squat. Write your answers and check with a textbook.
复习时，尝试说出简单动作中的主动肌与拮抗肌：踢球、做俯卧撑、从蹲姿站起。写下答案并与课本核对。
6. The Cardiovascular System – Heart & Circulation | 心血管系统——心脏与循环
The cardiovascular system consists of the heart, blood vessels (arteries, veins, capillaries), and blood. It delivers oxygen and nutrients to muscles and removes waste such as carbon dioxide.
心血管系统由心脏、血管（动脉、静脉、毛细血管）和血液组成。它将氧气和营养物质输送到肌肉，并清除二氧化碳等废物。
The heart has four chambers: right atrium, right ventricle, left atrium, left ventricle. Deoxygenated blood returns to the right side and is pumped to the lungs; oxygenated blood returns to the left side and is pumped around the body.
心脏有四个腔室：右心房、右心室、左心房、左心室。缺氧血回到右侧，被泵入肺部；含氧血回到左侧，被泵送到全身。
Arteries carry blood away from the heart at high pressure and have thick muscular walls. Veins return blood to the heart and have valves to prevent backflow. Capillaries are tiny vessels where gas exchange occurs.
动脉将血液从心脏送出，压力高，管壁厚实；静脉将血液送回心脏，并拥有防止回流的瓣膜；毛细血管是进行气体交换的微小血管。
Use a flow diagram to trace blood through the heart, lungs and body. Try this daily for a week and soon you will recall it automatically in tests.
用流程图追踪血液经过心脏、肺和全身的路径。连续一周每天这样做，你在考试中就能自动回忆起来。
7. The Respiratory System – Breathing & Gas Exchange | 呼吸系统——呼吸与气体交换
The respiratory system brings oxygen into the body and removes carbon dioxide. Air travels through the nose/mouth, trachea, bronchi, bronchioles, and finally reaches the alveoli where gas exchange happens.
呼吸系统将氧气带入体内并排出二氧化碳。空气经鼻/口、气管、支气管、细支气管，最终到达肺泡，在那里进行气体交换。
During inspiration, the diaphragm contracts and flattens, and the intercostal muscles lift the ribs up and out, increasing chest volume and drawing air in. During expiration, these muscles relax, the diaphragm domes up, and air is pushed out.
吸气时，膈肌收缩并变平，肋间肌将肋骨向上向外提起，胸腔容积增大，空气被吸入。呼气时，这些肌肉放松，膈肌向上隆起，空气被排出。
Gaseous exchange at the alveoli: oxygen moves from the air into the blood, carbon dioxide moves from the blood into the air. This process relies on diffusion.
肺泡内的气体交换：氧气从空气进入血液，二氧化碳从血液进入空气。这个过程依赖扩散作用。
For revision, label a respiratory diagram and explain how changes in breathing rate help an athlete during a 100 m sprint or a marathon.
复习时，给呼吸系统图标注并解释呼吸频率的变化如何帮助运动员在 100 米短跑或马拉松中发挥。
8. Nutrition & Hydration for Sport | 运动营养与水分补充
A balanced diet provides the energy and nutrients needed for exercise. The main nutrients are carbohydrates (main energy source), proteins (growth and repair), fats (slow-release energy), vitamins and minerals (healthy body functions), fibre (digestion), and water (hydration and temperature control).
均衡的饮食为运动提供所需的能量和营养。主要营养素包括碳水化合物（主要能量来源）、蛋白质（生长和修复）、脂肪（缓慢释放的能量）、维生素与矿物质（健康身体功能）、纤维（消化）和水（补水和体温调节）。
Carbohydrate loading is used by endurance athletes to maximise energy stores before an event. Hydration is critical because losing just 2% of body mass through sweat can reduce performance significantly.
耐力运动员通过碳水化合物负荷法在赛前最大化能量储备。补水至关重要，因为通过出汗流失仅仅 2% 的体重就能大幅降低运动表现。
Create a one-day meal plan for a sportsperson and justify each food choice. Practise matching nutrients to their functions using a table.
为一名运动员设计一日的饮食计划，并解释每项食物选择。用表格练习把营养素与其功能配对。
9. Injury Prevention & Safety | 伤害预防与安全
Understanding how to prevent injuries is a key part of PE. A correct warm-up increases blood flow to muscles, raises body temperature, and mentally prepares you. It should include pulse-raising activities, stretching, and sport-specific drills.
懂得如何预防伤害是体育课的关键部分。正确的热身能增加肌肉血流、升高体温并做好心理准备。应包括提升心率的运动、拉伸和专项练习。
A cool-down gradually lowers heart rate and helps remove waste products like lactic acid. It usually includes gentle jogging and static stretching.
整理活动能逐渐降低心率，帮助清除乳酸等废物。通常包括慢跑和静态拉伸。
Common causes of injury are poor technique, lack of protective equipment, overtraining, and not following rules. Know how to treat minor sprains with RICE: Rest, Ice, Compression, Elevation.
常见受伤原因有技术不良、缺乏护具、训练过度和不遵守规则。了解用 RICE 法处理轻微扭伤：休息、冰敷、加压、抬高。
Write safety checklists for two different sports you play. Include equipment checks, environment checks, and personal readiness.
为两项你参加的运动写下安全检查清单。包括器材检查、环境检查和个人准备情况。
10. Effective Revision Techniques & Self-Testing | 高效复习技巧与自我测试
Passive reading is not enough: you must actively recall information. Use the “look, cover, write, check” method for key definitions. Draw mind maps linking components of fitness to body systems and training principles.
被动阅读是不够的：你必须主动回忆信息。用“看、遮、写、查”的方法来记关键定义。绘制思维导图，将体能组成部分与身体系统和训练原则联系起来。
Set aside 25-minute revision blocks followed by a 5-minute break (the Pomodoro technique). After each block, summarise what you learned without looking at your notes.
安排 25 分钟的复习时段，然后休息 5 分钟（番茄工作法）。每个时段结束后，合上笔记，靠自己总结所学内容。
Create a bank of exam-style questions: short-answer questions for each topic, and longer questions that ask you to apply principles to sporting examples. Swap questions with a friend and mark each other’s answers.
建立一个考试题型题库：每个主题的简答题，以及要求你将原理应用到运动实例中的长问题。与朋友交换题目并互相打分。
In the final days of the holiday, sit a timed mock test using past school papers. This builds confidence and helps you manage time on the real test.
假期的最后几天，用学校的旧试卷进行一次限时模拟考试。这能建立信心，并帮助你在真正的考试中管理好时间。
Published by TutorHao | Physical Education 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