📚 Get Ready for Year 7 CIE Physical Education: Summer Prep and Bridging Course | 准备Year 7 CIE体育：暑期预习与衔接课程
Welcome to your exciting journey into Year 7 Physical Education with the Cambridge Lower Secondary programme. This summer prep course is designed to bridge the gap between primary school sport and the more structured, reflective approach of secondary PE. You will explore how your body moves, how to work effectively in a team, and how to build a healthier lifestyle right from the start. Whether you love football, gymnastics, dance or track events, this course will give you a head start in understanding the skills, rules and mindset needed to thrive in CIE Physical Education.
欢迎加入Year 7剑桥初中体育课程的精彩旅程。这个暑期衔接课旨在帮助你从小学体育运动过渡到中学阶段更有结构、更具反思性的体育学习。你将探索身体如何运动，如何在团队中有效合作，以及如何从一开始就建立更健康的生活方式。无论你热爱足球、体操、舞蹈还是田径项目，本课程都会让你在技能、规则和思维模式上领先一步，为CIE体育课程打下坚实基础。
1. Introduction to CIE Lower Secondary PE | CIE初中体育简介
The Cambridge Lower Secondary Physical Education curriculum encourages students to develop physical competence, knowledge of movement and safety, and an appreciation of fair play. It is not just about being the fastest or strongest; it is about understanding how to improve, reflecting on your own performance and cooperating with others. In Year 7, you will be introduced to a broad range of activities including invasion games, net/wall games, athletics, gymnastics and dance.
剑桥初中体育课程旨在培养学生的身体能力、运动知识和安全意识，同时强调对公平竞赛的欣赏。这项课程不仅仅是比谁跑得更快或更强壮，更在于理解如何改进、反思自身表现以及与他人合作。在Year 7，你会接触到广泛的运动项目，包括进攻性球类、隔网球类、田径、体操和舞蹈。
You will have both practical lessons and short classroom sessions. In the classroom, you might discuss rules, tactics or healthy lifestyles. The practical side will get you moving, trying new skills and playing games. The key is to enjoy being active while learning the principles behind movement and sport.
你将参与实践课以及简短的课堂学习。在教室里，你们将讨论规则、战术或健康的生活方式。实践课则会让你们动起来，尝试新技能并进行比赛。关键是在学习运动与体育原理的同时，享受积极活动的乐趣。
2. Fundamental Movement Skills | 基本运动技能
At the heart of all physical activities lie fundamental movement skills (FMS). These include running, jumping, throwing, catching, balancing and coordination. Year 7 PE will build on these foundations, expecting you to refine techniques and combine them into more complex sequences. Mastering FMS early makes learning specific sports much easier later on.
一切体育活动的基础都是基本运动技能（FMS），包括跑、跳、投、接、平衡和协调。Year 7体育将在这些基础上进一步提高，要求你完善技术并将其组合成更复杂的动作序列。早期掌握基本运动技能会大大降低以后学习特定运动项目的难度。
During summer, you can practise simple exercises. Try skipping with a rope to improve rhythm and coordination. Practise throwing a tennis ball against a wall and catching it with one hand. These small daily activities activate the neural pathways that help you move efficiently. Focus on quality of movement, not just speed or power.
暑假期间你可以练习一些简单的内容。试试跳绳来提高节奏感和协调性，对着墙壁扔网球并用单手接住。这些每日小活动能激活帮助你高效运动的神经通路。重点要放在动作质量上，而不仅仅是速度或力量。
3. Health, Fitness and Wellbeing | 健康、体能与幸福
CIE Physical Education emphasises the connection between physical activity and overall wellbeing. In Year 7 you will learn how regular exercise affects your heart, lungs and muscles. You will also explore how sport can boost mental health, reduce stress and improve concentration. Understanding these links helps you see PE not as a chore but as a tool for a happier life.
CIE体育强调体育活动与整体健康之间的联系。在Year 7，你将学习规律运动如何影响心脏、肺部和肌肉，还会探索体育如何促进心理健康、减轻压力并提高注意力。理解这些联系能让你不再把体育课看作苦差事，而是当作拥有更快乐生活的工具。
Key concepts include aerobic and anaerobic exercise, resting heart rate and the importance of hydration. You will also discuss how to design a balanced weekly activity plan. Simple questions like 'How do I feel after 20 minutes of continuous exercise?' become part of your learning log.
关键概念包括有氧运动和无氧运动、静息心率以及补水的重要性。你还会讨论如何设计一份均衡的每周活动计划。像“连续运动20分钟后我感觉如何？”这类简单问题也会成为你学习日志的一部分。
- Keep a simple summer activity diary: note what you do and how you feel.
- 保持简单的暑期活动日记：记录你做了什么以及感受如何。
- Try to be active for at least 60 minutes each day, mixing moderate and vigorous activities.
- 每天至少活动60分钟，综合进行中等强度和剧烈强度的运动。
4. Invasion Games: Football & Basketball | 进攻性球类：足球与篮球
Invasion games are sports where teams score by moving an object into the opponent's territory and ultimately into a goal or basket. Football and basketball are two prime examples covered in Year 7. You will learn basic skills such as dribbling, passing, shooting, and most importantly, spatial awareness and decision-making.
进攻性球类是指团队通过将物体传入对手区域并最终送入球门或篮筐来得分的运动。足球和篮球是Year 7涉及的两个主要例子。你会学习运球、传球、投篮等基本技能，更重要的是，培养空间意识和决策能力。
In football, focus on keeping the ball close while dribbling and using both feet. For passing, the inside-of-the-foot pass gives the best control. In basketball, practise dribbling with your eyes up, not looking at the ball, so you can see teammates. Chest passes and layups will be introduced. Remember, invasion games are about creating space and supporting teammates off the ball just as much as they are about scoring.
在足球中，重点是要让球在运球时贴近身体并用双脚触球。传球时，脚内侧传球控制性最好。在篮球中，练习运球时要抬头而不是盯着球，这样你才能看到队友。你会接触到胸前传球和上篮。请记住，进攻性球类不仅关乎得分，同样也关乎创造空间和无球时为队友提供支持。
| Skill | Football Focus | Basketball Focus |
|---|---|---|
| Dribbling | Use laces, keep ball within 1 m | Finger pads, bounce below waist |
| Passing | Inside foot, firm and accurate | Chest pass, bounce pass |
| Shooting | Laces shot, follow through | Layup, set shot, arc the ball |
表：足球与篮球关键技能对照
5. Net/Wall Games: Badminton & Volleyball | 隔网球类：羽毛球与排球
Net/wall games require you to send the ball or shuttle over a net and into the opponent's court in a way that makes it difficult to return. Badminton and volleyball are excellent for developing hand-eye coordination, quick reactions and tactical thinking. In Year 7, you will learn basic serves, returns and court positioning.
隔网球类运动要求你将球或羽毛球击过球网并落到对方场地，令对手难以回击。羽毛球和排球能极好地锻炼手眼协调、快速反应和战术思维。在Year 7，你将学习基本的发球、回球和场上站位。
For badminton, start with the short serve and the overhead clear. Grip is essential: use the shake-hand grip for versatility. In volleyball, the forearm pass (bump) and the overhead set are core skills. Always call for the ball to avoid collisions. These games teach you to anticipate where the ball will go and move quickly into position, keeping your knees bent and weight on the balls of your feet.
在羽毛球方面，从短球和头顶高远球开始。握拍至关重要：采用握手式握拍法以便灵活变化。在排球中，前臂垫球（下手传球）和上手传球是核心技能。要时常喊一声“我的”来避免相撞。这些运动教会你预判球路并迅速移动到位，双膝微屈，重心保持在脚前掌。
6. Athletics: Running, Jumping, Throwing | 田径：跑、跳、投
Athletics events give you a chance to measure your progress against personal bests. In Year 7 you will be introduced to sprint starts, middle-distance pacing, long jump technique and basic throwing events such as shot put or vortex howler. The focus is on improving your own performance rather than simply comparing with others.
田径项目让你有机会根据个人最佳成绩衡量进步。在Year 7，你将接触到短跑起跑、中距离的节奏控制、跳远技术以及铅球或鱼雷投掷等基本投掷项目。重点在于提高自身表现，而不是简单地与他人比较。
For running, arm drive and high knees are crucial for sprinting. In long jump, you will learn to hit the take-off board at speed and land with both feet together. When throwing, use your whole body in sequence: legs, hips, trunk and finally arm. Safety is paramount; always wait for the teacher's signal before retrieving equipment.
对于跑步，摆臂和高抬膝对短跑至关重要。在跳远中，你会学到在高速下准确踏在起跳板上并双脚同时落地。投掷时，要依次运用全身：腿部、髋部、躯干，最后才是手臂。安全永远是第一位的；务必等待老师信号再去捡器材。
7. Gymnastics and Body Control | 体操与身体控制
Gymnastics in Year 7 is about controlling your body in flight, on the floor and on apparatus. You will explore balances, rolls, jumps and simple sequences. Emphasis is placed on tension, extension and flow. Even if you have never tried gymnastics before, you will start with fundamental shapes like the straight shape, tuck and star.
Year 7的体操是关于在空翻、地板动作和器械上控制身体。你会探索平衡、翻滚、跳跃和简单的编排。重点在于身体的紧绷、伸展和动作的连贯性。即使你从未尝试过体操，也可以从直体、抱膝和分腿跳等基本身体形态开始。
A core skill is the forward roll: tuck your chin, place hands on the mat, and roll smoothly over a curved spine. Backward rolls, cartwheels and headstands may be introduced with support. Always point your toes and keep your arms straight to create clean lines. Learning to land softly and safely is vital for preventing injury.
核心技能之一是前滚翻：收下巴，手撑垫上，沿弯曲的脊柱光滑地滚过。在辅助下可能会学习后滚翻、侧手翻和头手倒立。要始终绷直脚尖，手臂伸直，以形成干净利落的线条。学会轻柔安全地落地对于预防受伤至关重要。
8. Dance and Creative Movement | 舞蹈与创意动作
Dance is a unique part of the curriculum that combines physical skill with creativity and expression. In Year 7 you will explore different styles, from simple folk dances to contemporary motifs. You will learn to count beats, respond to rhythm and create short movement phrases that show changes in level, speed and direction.
舞蹈是课程中独特的一部分，它将身体技能与创造力和表达力结合起来。在Year 7，你会探索不同风格，从简单的民间舞蹈到现代舞动机。你将学会数拍子、对节奏做出反应，并创编出体现高度、速度和方向变化的简短动作短句。
Collaboration is key in dance. You might work in pairs to mirror each other's movements or in groups to create a sequence. Don't worry about being 'good at dancing'; the goal is to communicate an idea or emotion through movement. Begin by improvising to different types of music at home during the summer, letting your body respond naturally.
协作在舞蹈中很关键。你们可能会两人一组互相模仿动作，也可能组成小组创作编排。不用担心自己“不擅长跳舞”；目标是通过动作传达一个想法或情感。暑假期间，可以在家跟着不同类型的音乐即兴起舞，让你的身体自然做出反应。
9. Teamwork, Communication and Fair Play | 团队合作、沟通与公平竞赛
Sport is not only about individual glory; it is a powerful vehicle for learning life skills. CIE PE places a strong emphasis on teamwork, respectful communication and fair play. You will practise strategies like calling for the ball, encouraging teammates after a mistake, and accepting officials' decisions gracefully, even when you disagree.
体育不仅仅是关于个人荣誉，它也是学习生活技能的有力载体。CIE体育非常重视团队合作、互相尊重的沟通和公平竞赛。你会练习诸如要球时的呼喊、在队友失误后给予鼓励，以及即使不同意裁判判决时也保持风度地接受等策略。
Throughout Year 7, you will often be asked to reflect: 'How did you support a teammate today?' and 'What did you do when the game was not going your way?' Developing a positive sporting attitude now will help you in all areas of life. A simple rule: treat opponents, teammates and officials the way you would like to be treated.
在整个Year 7，你会经常被要求进行反思：“你今天是如何支持队友的？”以及“当比赛形势对你不利时你做了什么？”现在培养积极的体育精神态度会帮助你在生活的各个领域。一个简单的法则：用你希望别人对待你的方式去对待对手、队友和裁判。
10. Safety, Warm-up and Cool-down | 安全、热身与放松
Every practical PE lesson begins with a warm-up and ends with a cool-down. The warm-up prepares your body for action by gradually increasing heart rate and blood flow to muscles. A typical warm-up includes pulse-raising activities like jogging or skipping, followed by dynamic stretches such as leg swings and arm circles. You will also learn why a sports-specific warm-up, for instance short sprints before a football match, reduces injury risk.
每节实践体育课都以热身开始并以整理活动结束。热身通过逐步提高心率和肌肉供血量让身体为活动做好准备。典型的热身包括慢跑或跳绳等提升心率的运动，随后是踢腿摆臂等动态拉伸。你还会学到运动专项热身（比如足球赛前的短距离冲刺）为何能降低受伤风险。
The cool-down helps your body recover. Slow jogging or walking brings the heart rate down safely, and static stretching, where you hold a stretch for 15-30 seconds, reduces muscle stiffness. In Year 7 you will take turns leading parts of the warm-up, building leadership and an understanding of how each exercise benefits the body.
整理活动帮助身体恢复。慢跑或步行安全地降低心率，静态拉伸（保持拉伸姿势15-30秒）则可减轻肌肉僵硬。在Year 7，你们会轮流带领热身的部分环节，以此培养领导力并理解每项练习如何对身体有益。
- Never skip the warm-up, even during summer practice.
- 即使在暑期练习，也切勿跳过热身。
- Wear appropriate clothing and trainers, and remove all jewellery.
- 穿着合适的运动服和运动鞋，并摘除所有首饰。
- Check the playing area for hazards before starting.
- 开始前检查活动区域是否有危险因素。
11. Self-assessment and Goal Setting | 自我评估与目标设定
An important habit in CIE PE is learning to assess your own performance honestly and set meaningful goals. In Year 7, you will keep a PE journal or log where you record what went well and what needs work. This is not about being perfect; it is about recognising progress and identifying the next small step forward.
CIE体育中一个重要的习惯是学会诚实地评估自己的表现并设定有意义的目标。在Year 7，你会有一本体育日志或记录本，用来记录哪些地方做得好，哪些地方需要改进。这并不是为了追求完美，而是认识到进步并确定下一个向前迈进的小步骤。
A useful framework is the 'What, So What, Now What' reflection. Describe what happened, why it matters, and what you will do differently next time. For example: 'My chest pass was inaccurate because I didn't step forward. So my teammate couldn't catch it. Next lesson I will remember to step and follow through.' Writing this down makes your intentions concrete.
一个有用的框架是“发生了什么、那又怎样、现在怎么办”的反思模式。描述发生了什么，为什么重要，以及下次会怎样不同地去做。例如：“我的胸前传球不准是因为我没有向前迈步。所以队友没能接住。下节课我要记得迈步并做跟随动作。”把这些写下来会让你的意图更加具体。
12. Preparing for Your First Lessons | 为第一堂课做好准备
Walking into your first Year 7 PE lesson can feel a bit daunting, but being prepared boosts your confidence. Make sure you have a full PE kit: comfortable and breathable clothing (usually school-issued shorts and shirt), weather-appropriate tracksuit for outdoor lessons, non-marking trainers for indoor activities, and a water bottle. Pack it the night before so you never forget.
走进第一节Year 7体育课可能会让人有点紧张，但做好准备能增强你的信心。确保你有一套完整的运动装备：舒适透气的服装（通常是学校统一的短裤和上衣）、适合天气的户外运动服、室内运动用的无痕运动鞋，以及水壶。前一天晚上就把装备准备好，这样你就永远不会忘记。
Arrive with an open mind and a willingness to try. PE in secondary school is more reflective than primary; you will often discuss 'why' a technique worked. If you are nervous about a new sport, remember that everyone is learning. Listen carefully to instructions, ask when unsure, and most importantly, enjoy the chance to move and play with new friends.
带着开放的心态和尝试的意愿去上课。中学的体育课比小学更具反思性；你会经常讨论某项技术“为什么”有效。如果你对某项新运动感到紧张，请记住每个人都在学习。仔细听清指令，不确定时要提问，最重要的是，享受与新朋友一起运动和玩耍的机会。
Use the remaining summer days to build a habit of daily activity. Play in the park, swim, ride a bike, or follow a short online workout. Every bit of movement helps your body and brain get ready for a fantastic Year 7 PE experience. See you on the playing field!
利用剩余的夏日时光养成每日活动的习惯。在公园里玩耍、游泳、骑自行车，或者跟着网上的简短训练视频做运动。每一点运动都能帮助你的身体和大脑为精彩的Year 7体育体验做好准备。运动场上见！
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