📚 Year 7 WJEC PE: Core Knowledge Summary | Year 7 WJEC 体育：核心知识点梳理
Physical Education (PE) in Year 7 introduces you to the essential building blocks of health, fitness and sports performance. This article brings together the core knowledge you need to understand for the WJEC curriculum in a clear, bilingual format. Each section explains a key topic and helps you revise effectively.
七年级的体育课程为你搭建了健康、体能和运动表现的基本框架。本文以清晰的中英双语形式，梳理了WJEC课纲中必须掌握的核心知识点。每个小节都解释一个关键主题，帮助你高效复习。
1. What is Fitness? | 什么是体能？
Fitness is the ability to meet the demands of everyday life and perform physical activities without getting too tired. It is made up of several different components, which can be divided into health-related fitness and skill-related fitness. Being fit helps you stay healthy, improve your sport performance and enjoy a better quality of life.
体能是指满足日常生活需求、完成身体活动而不会过度疲劳的能力。它由多个不同的组成部分构成，可分为健康相关体能与技能相关体能。拥有良好的体能有助于保持健康、提高运动表现并享受更高质量的生活。
The main health-related fitness components are cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Skill-related components include agility, balance, coordination, power, reaction time and speed. A balanced training programme works on all of these areas.
主要的健康相关体能包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。技能相关体能包括敏捷性、平衡能力、协调性、爆发力、反应时间和速度。一个均衡的训练计划会锻炼所有这些方面。
2. Health-Related Fitness Components | 健康体能的组成部分
Cardiovascular endurance (also called aerobic endurance) is the ability of your heart and lungs to deliver oxygen to working muscles during sustained exercise. Examples include running, cycling and swimming. Good cardiovascular endurance reduces the risk of heart disease and improves stamina.
心血管耐力（也称有氧耐力）是指你的心脏和肺在持续运动中向工作肌肉输送氧气的能力。例如跑步、骑自行车和游泳。良好的心血管耐力可以降低心脏病风险，并提高持久力。
Muscular strength is the maximum force a muscle or muscle group can exert in a single effort. Lifting a heavy weight once is an example. Muscular endurance is the ability of a muscle to contract repeatedly without getting tired, like performing many sit-ups. Flexibility is the range of movement around a joint. Body composition describes the percentage of fat, muscle and bone in the body.
肌肉力量是指一块肌肉或肌群在一次发力中能产生的最大力量，例如一次性举起较重的重物。肌肉耐力是指肌肉反复收缩而不易疲劳的能力，比如做很多个仰卧起坐。柔韧性是指关节周围的活动幅度。身体成分描述了体内脂肪、肌肉和骨骼所占的比例。
3. Skill-Related Fitness Components | 技能体能的组成部分
Skill-related fitness components are especially important for sports performance. Agility is the ability to change direction quickly and control your body position, such as when dribbling past an opponent in football. Balance is the ability to keep your body stable, whether stationary or moving.
技能相关体能对于运动表现尤为重要。敏捷性是指快速改变方向并控制身体姿态的能力，比如在足球中带球过人。平衡能力是指在静止或移动时保持身体稳定的能力。
Coordination is the smooth linking of body parts when performing a movement, like hitting a ball with a racket. Power combines strength and speed, for example in a long jump take-off. Reaction time is how quickly you respond to a stimulus, and speed is the ability to move your body or parts of it quickly.
协调性是在完成动作时身体各部位顺畅配合的能力，例如用球拍击球。爆发力结合了力量和速度，比如跳远时的起跳。反应时间是指你对刺激作出反应的速度，速度则是快速移动身体或身体某部分的能力。
4. The FITT Principle | FITT原则
To improve fitness, you need to apply the FITT principle. This stands for Frequency (how often you train), Intensity (how hard you train), Time (how long each session lasts) and Type (what kind of exercise you do). By adjusting these factors, you can make your training safe, effective and suited to your goals.
要提高体能，你需要运用FITT原则。FITT分别代表频率（多长时间训练一次）、强度（训练有多努力）、时间（每次训练持续多长时间）和类型（你进行哪种类型的运动）。通过调整这些因素，可以让训练安全、有效并符合你的目标。
For example, to build cardiovascular endurance you might train 3-5 times per week at a moderate intensity for 30-60 minutes, using activities like jogging or swimming. For muscular strength, you might train 2-3 times per week with heavy weights for fewer repetitions.
例如，要增强心血管耐力，你可以每周训练3–5次，采用中等强度，每次30–60分钟，选择慢跑或游泳等活动。要提高肌肉力量，你可以每周训练2–3次，使用较重的重量、较少的重复次数。
5. Warm-Up and Cool-Down | 热身与放松活动
A proper warm-up prepares your body for exercise and reduces the risk of injury. It usually includes a pulse-raising activity (like light jogging), dynamic stretches and sport-specific movements. Warming up gradually increases your heart rate, increases blood flow to muscles and improves flexibility.
适当的热身为运动做准备，并可降低受伤风险。热身通常包括提升心率的活动（如慢跑）、动态拉伸和针对专项运动的动作。热身能逐步提高你的心率，增加肌肉的血流量，并改善柔韧性。
The cool-down helps your body recover after exercise. It should involve gentle exercise to keep blood moving and static stretches held for 15–30 seconds. Cooling down gradually lowers your heart rate, removes waste products such as lactic acid and prevents stiffness.
放松活动有助于运动后身体的恢复。它应包括缓和运动以保持血液流动，以及保持15–30秒的静态拉伸。放松活动能逐渐降低心率，清除乳酸等代谢废物，并防止肌肉僵硬。
6. Major Bones of the Body | 身体的主要骨骼
The skeleton gives your body shape, supports your muscles, protects vital organs and allows movement. Key bones you should know include the cranium, clavicle, scapula, humerus, sternum, ribs, spine (vertebral column), pelvis, femur, patella, tibia and fibula.
骨骼赋予身体形状、支撑肌肉、保护重要器官并允许运动。你需要认识的关键骨骼包括：颅骨、锁骨、肩胛骨、肱骨、胸骨、肋骨、脊柱、骨盆、股骨、髌骨、胫骨和腓骨。
| Bone 骨骼 | Function 功能 |
|---|---|
| Cranium | Protects the brain 保护大脑 |
| Ribs and sternum | Protect the heart and lungs 保护心脏和肺 |
| Vertebral column | Supports the body and protects the spinal cord 支撑身体，保护脊髓 |
| Pelvis | Supports upper body weight and protects organs 支撑上半身重量，保护器官 |
| Femur | Longest and strongest bone; supports walking and running 最长最强的骨头，支撑行走和跑步 |
Joints are where two or more bones meet. Movement occurs at synovial joints such as the hinge joint at the knee and elbow, and the ball-and-socket joint at the shoulder and hip.
关节是两块或多块骨骼相连的地方。运动发生在滑膜关节上，比如膝关节和肘部的屈戌关节，以及肩部和髋部的球窝关节。
7. Major Muscles and Movement | 主要肌肉与运动
Muscles pull on bones to create movement. Important muscles include the biceps, triceps, deltoids, pectorals, abdominals, hip flexors, gluteals, quadriceps, hamstrings and gastrocnemius. They work in pairs: when one muscle contracts (agonist), the other relaxes (antagonist).
肌肉通过牵拉骨骼产生运动。需要掌握的重要肌肉包括肱二头肌、肱三头肌、三角肌、胸大肌、腹肌、髋屈肌、臀肌、股四头肌、腘绳肌和腓肠肌。它们成对工作：当一块肌肉收缩（主动肌）时，另一块肌肉放松（拮抗肌）。
| Muscle 肌肉 | Example Movement 动作举例 |
|---|---|
| Biceps | Flexes the arm at the elbow (bicep curl) 弯举时屈肘 |
| Triceps | Extends the arm at the elbow (throwing) 投掷时伸肘 |
| Quadriceps | Straightens the knee (kicking a ball) 踢球时伸直膝关节 |
| Hamstrings | Bend the knee (squat movement) 下蹲时屈膝 |
| Gastrocnemius | Points toes down (jumping) 跳跃时脚尖向下 |
Understanding how muscles create movement helps you analyse sporting actions and prevent injury through balanced training of opposing pairs.
了解肌肉如何产生运动，有助于分析体育动作，并通过均衡训练对抗肌群来预防受伤。
8. Short-Term and Long-Term Effects of Exercise | 运动的短期和长期影响
When you start exercising, your body immediately responds. Your heart rate and breathing rate increase to deliver more oxygen to muscles. Your body temperature rises and you begin to sweat to cool down. Muscles produce heat and may become fatigued as lactic acid builds up.
当你开始运动时，身体会立即做出反应。心率和呼吸频率加快，从而向肌肉输送更多氧气。体温升高，你开始出汗以降温。肌肉产热，并随着乳酸堆积可能出现疲劳。
Over time, regular exercise leads to long-term adaptations. Resting heart rate decreases, the heart becomes stronger and more efficient. Lung capacity may improve, muscles grow stronger and more enduring. Bones become denser and joints stay flexible. These changes improve overall health and sport performance.
随着时间推移，定期锻炼会产生长期适应。静息心率降低，心脏变得更强壮、更高效。肺活量可能改善，肌肉力量增强、耐力提高。骨骼变得更致密，关节保持柔韧。这些变化会提升整体健康和运动表现。
9. Safety in Physical Activity | 体育活动中的安全
Staying safe is essential in all PE lessons and sporting activities. Always wear appropriate clothing and protective gear for the sport you are doing. For example, shin pads in football and a mouthguard in hockey. Check equipment before use, and never use damaged apparatus.
在所有体育课和运动活动中保证安全至关重要。务必穿着适合该运动的服装和防护装备，例如足球中的护腿板和曲棍球中的护齿套。在使用前检查器材，绝不使用损坏的设备。
Listen carefully to the teacher's instructions and follow the rules of the activity. A proper warm-up and cool-down must always be included. Stay hydrated by drinking water before, during and after exercise, and inform the teacher immediately if you feel unwell or sustain an injury.
仔细聆听老师的指导，并遵守活动规则。每次都要包含充分的热身和放松活动。在运动前、运动中和运动后及时喝水以保持水分。如果感觉不适或受伤，应立即告知老师。
10. Healthy Eating and Hydration | 健康饮食与补水
A balanced diet provides the energy and nutrients you need for growth, daily activities and exercise. The main macronutrients are carbohydrates (main energy source), proteins (growth and repair of muscles) and fats (energy storage and insulation). Micronutrients include vitamins and minerals that support body processes.
均衡的饮食为你提供成长、日常活动和锻炼所需的能量与营养素。主要的宏量营养素包括碳水化合物（主要能量来源）、蛋白质（肌肉生长和修复）和脂肪（能量储存和保暖）。微量营养素包括支持身体生理过程的维生素和矿物质。
Hydration is particularly important for performers. Water regulates body temperature and transports nutrients. Dehydration can lead to tiredness, headaches and poor concentration. Aim to drink little and often throughout the day, and increase fluid intake during and after physical activity.
补水对运动者特别重要。水能调节体温并运输营养物质。脱水会导致疲劳、头痛和注意力下降。目标是全天少量多次饮水，并在体育活动期间和之后增加液体摄入量。
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