📚 Year 7 CAIE Physical Education: Core Knowledge Summary | Year 7 CAIE 体育：核心知识点梳理
Year 7 Physical Education under the CAIE Lower Secondary framework builds a strong foundation in understanding how the body works during exercise, the principles of fitness, and the importance of healthy, active lifestyles. In this revision guide, we summarise the essential topics every Year 7 student should master, covering everything from health-related fitness components to basic anatomy and fair play.
在 CAIE 初中阶段的 Year 7 体育课程中，学生将打下坚实基础，理解身体在运动中如何运作、体适能的原则以及健康积极生活方式的重要性。在这份复习指南中，我们总结了每位 Year 7 学生必须掌握的核心主题，涵盖健康相关体适能要素、基础解剖学到公平竞争等方面。
1. What is Physical Education? | 什么是体育？
Physical Education (PE) is a school subject that uses physical activities and sports to develop students' physical competence, knowledge of movement, and attitudes towards a healthy, active lifestyle. It is not just about playing games; it also involves learning about the body, fitness principles, teamwork, and personal responsibility.
体育（PE）是一门通过身体活动和运动来发展学生的身体能力、运动知识以及健康积极生活态度的学校科目。它不仅仅是玩游戏，还包括学习身体结构、体适能原则、团队合作和个人责任感。
2. The Importance of Health and Fitness | 健康与健身的重要性
Health is a state of complete physical, mental and social well-being, while fitness is the ability to meet the demands of daily life and perform physical activities without undue fatigue. Understanding the difference helps students set personal goals for both their wellness and athletic performance.
健康是一种身体、心理和社会完全良好的状态，而体适能则是指满足日常生活需求并完成体育活动而不感到过度疲劳的能力。理解两者的区别有助于学生为自身健康和运动表现设定个人目标。
3. Health-Related Components of Fitness | 健康相关体适能要素
Cardiovascular Endurance: This is the ability of the heart and lungs to supply oxygen to the working muscles during sustained physical activity. Good cardiovascular endurance helps you run, swim or cycle for longer.
心肺耐力：这是心脏和肺在持续的体育活动中向工作肌肉提供氧气的能力。良好的心肺耐力能帮助你跑得更久、游得更远或骑得更久。
Muscular Strength: The maximum force a muscle or muscle group can exert in a single effort. It is important for lifting, pushing and pulling activities.
肌力：肌肉或肌群在一次最大用力时所能产生的力量。对于提举、推和拉等活动很重要。
Muscular Endurance: The ability of a muscle to sustain repeated contractions or keep applying force against a fixed resistance for an extended period. It allows you to do many repetitions of an exercise like sit-ups.
肌耐力：肌肉能够持续重复收缩或长时间对抗固定阻力施加力量的能力。它能让你多次重复进行如仰卧起坐等练习。
Flexibility: The range of motion available at a joint. Good flexibility improves posture, reduces injury risk and helps in performing movements smoothly.
柔韧性：关节能达到的活动范围。良好的柔韧性改善姿势、降低受伤风险，并有助于流畅地完成动作。
Body Composition: The proportion of fat, muscle, bone and other tissues that make up the body. A healthy body composition usually involves a lower percentage of body fat and adequate muscle mass.
身体成分：构成身体的脂肪、肌肉、骨骼和其他组织的比例。健康的身体成分通常体脂百分比较低且肌肉量充足。
4. Skill-Related Components of Fitness | 技能相关体适能要素
Agility: The ability to change the body's position quickly and control the whole body's movements. It is useful in sports like football and basketball when dodging opponents.
灵敏性：迅速改变身体位置并控制全身动作的能力。在足球、篮球等运动中躲避对手时非常有用。
Balance: The maintenance of the centre of mass over the base of support. Static balance is holding a position still, while dynamic balance is keeping control while moving.
平衡：保持重心在支撑面之上的能力。静态平衡是保持姿势不动，动态平衡是在移动中保持控制。
Coordination: The smooth flow of movement needed to perform a task efficiently, involving the senses, muscular contractions and joints working together. It is fundamental for catching a ball or hitting a target.
协调性：高效完成任务所需的流畅动作，涉及感官、肌肉收缩和关节协同工作。它是接球或击中目标的基础。
Power: The combination of strength and speed - the ability to exert maximum force in the shortest time. A sprinter exploding from the blocks or a high jumper taking off uses power.
爆发力：力量与速度的结合——在最短时间内发挥最大力量的能力。短跑运动员起跑或跳高运动员起跳都运用爆发力。
Reaction Time: The time taken to respond to a stimulus. A quick reaction time helps a goalkeeper save a shot or a batter decide to swing.
反应时：对刺激作出响应所需的时间。快速的反应时有助于守门员扑救或击球手决定挥棒。
Speed: The ability to move the body or body parts quickly. It can refer to running speed or the speed of an arm swing in tennis.
速度：快速移动身体或身体部位的能力。它可以指跑步速度或网球中手臂挥拍的速度。
5. The Skeletal System: An Overview | 骨骼系统概述
The human skeleton has four main functions: support (holding the body upright), protection (shielding vital organs like the brain, heart and lungs), movement (providing attachment points for muscles) and production of blood cells (inside some bones). A Year 7 student should be able to name key bones such as the cranium, clavicle, scapula, ribs, humerus, radius, ulna, pelvis, femur, patella, tibia and fibula.
人体骨骼有四个主要功能：支撑（保持身体直立）、保护（保护大脑、心脏和肺等重要器官）、运动（为肌肉提供附着点）和造血（在某些骨骼内部）。Year 7 学生应能说出主要骨骼的名称，例如颅骨、锁骨、肩胛骨、肋骨、肱骨、桡骨、尺骨、骨盆、股骨、髌骨、胫骨和腓骨。
Joints are where two or more bones meet. Freely movable (synovial) joints, such as the hinge joint at the knee and ball-and-socket joint at the shoulder, allow a wide range of movements. Ligaments connect bone to bone, while tendons connect muscle to bone.
关节是两块或多块骨骼连接的地方。可自由活动的（滑液）关节，例如膝盖的铰链关节和肩部的球窝关节，允许大幅度的运动。韧带连接骨与骨，肌腱连接肌肉与骨骼。
6. Muscular System and Movement | 肌肉系统与运动
Muscles create movement by contracting (shortening) and pulling on bones. The main voluntary muscles Year 7 learners should know include the biceps, triceps, deltoids, pectorals, abdominals, quadriceps, hamstrings and gastrocnemius. Muscles work in pairs called antagonistic pairs: when one contracts, the other relaxes to allow smooth movement. For example, when bending the elbow, the biceps contract and the triceps relax.
肌肉通过收缩（缩短）并牵拉骨骼来产生运动。Year 7 学生应了解的主要随意肌包括肱二头肌、肱三头肌、三角肌、胸肌、腹肌、股四头肌、腘绳肌和腓肠肌。肌肉成对工作，称为拮抗肌对：一块收缩时，另一块放松以产生平滑动作。例如，屈肘时肱二头肌收缩，肱三头肌放松。
7. The Cardiovascular and Respiratory Systems | 心血管与呼吸系统
The cardiovascular system consists of the heart, blood and blood vessels. Its job is to transport oxygen, nutrients and waste products around the body. During exercise, the heart beats faster to deliver more oxygen to working muscles. The respiratory system includes the nose, trachea and lungs, where oxygen enters the blood and carbon dioxide is removed.
心血管系统由心脏、血液和血管组成。其任务是将氧气、营养物质和废物在体内运输。运动时，心脏跳动加快，为工作肌肉输送更多氧气。呼吸系统包括鼻、气管和肺，氧气在此进入血液，二氧化碳被排出。
A simple measure of how hard the body is working is heart rate (beats per minute). Understanding how to take and interpret your pulse helps you monitor exercise intensity. Breathing rate also increases during activity to meet the oxygen demand.
衡量身体工作强度的一个简单指标是心率（每分钟心跳次数）。了解如何测量和解读脉搏有助于监控运动强度。活动期间，呼吸频率也会增加，以满足氧气需求。
8. Nutrition for Physical Activity | 体育锻炼的营养
A balanced diet provides the energy and nutrients needed for growth, daily activities and exercise. The main nutrients are carbohydrates (the body's preferred energy source), proteins (for muscle growth and repair), fats (for long-term energy and insulation), vitamins and minerals (for overall health), and water (essential for hydration and temperature control).
均衡的饮食提供生长、日常活动和运动所需的能量与营养素。主要营养素包括碳水化合物（身体首选能量来源）、蛋白质（肌肉生长和修复）、脂肪（长期能量和保温）、维生素和矿物质（整体健康所需）以及水（对补水和体温调节至关重要）。
Before exercise, a meal rich in complex carbohydrates can provide sustained energy. During prolonged activity, staying hydrated is crucial. After exercise, a combination of protein and carbohydrates helps muscle recovery and glycogen replenishment.
运动前，一顿富含复合碳水化合物的餐食可提供持续能量。长时间活动期间，保持水分至关重要。运动后，蛋白质和碳水化合物的组合有助于肌肉恢复和糖原补充。
9. Warm-Up and Cool-Down | 热身与放松
A warm-up prepares the body for exercise and reduces injury risk. It usually has three phases: a gentle pulse-raising activity (like jogging) to increase heart rate and blood flow to muscles, dynamic stretching (such as leg swings) to improve the range of motion, and sport-specific drills to rehearse the movements used in the main activity.
热身让身体为运动做好准备并降低受伤风险。它通常有三个阶段：温和的提升脉搏活动（如慢跑）以增加心率和肌肉血流量，动态拉伸（如摆腿）以改善活动范围，以及专项练习以预演主要活动中的动作。
After exercise, a cool-down gradually returns the body to a resting state. It includes light aerobic activity to clear waste products such as lactic acid, followed by static stretching of the major muscle groups to maintain or improve flexibility and reduce muscle soreness.
运动后，放松活动逐渐让身体恢复到静息状态。它包括轻微有氧活动以清除乳酸等废物，随后对主要肌群进行静态拉伸，以保持或改善柔韧性并减轻肌肉酸痛。
10. Safety, Injuries and Fair Play | 安全、损伤与公平竞争
Taking part in PE and sport safely means using appropriate clothing and protective equipment, checking facilities for hazards, following rules, and always warming up and cooling down properly. Common minor injuries in Year 7 include bruises, sprains, strains and blisters; the R.I.C.E. method (Rest, Ice, Compression, Elevation) is a useful first-aid approach for soft-tissue injuries.
安全地参与体育和运动意味着穿着合适的服装和防护装备、检查场地设施有无隐患、遵守规则，并且始终做好充分的热身与放松。Year 7 常见的轻微损伤包括瘀伤、扭伤、拉伤和水泡；R.I.C.E. 方法（休息、冰敷、加压、抬高）是处理软组织损伤的有效急救方法。
Fair play and sportsmanship are at the heart of Physical Education. Respecting opponents, accepting referees' decisions, encouraging teammates and playing by the rules create a positive sporting environment. These values help students develop integrity, empathy and resilience both in and beyond sport. Published by TutorHao | Year 7 体育 Revision Series | aleveler.com
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