📚 Year 10 WJEC Physical Education: Core Knowledge Review | Year 10 WJEC 体育：核心知识点梳理
In Year 10 of the WJEC Physical Education course, students build a strong foundation across multiple disciplines, including exercise physiology, movement analysis, sport psychology and socio-cultural topics. This revision guide brings together the essential knowledge points that underpin success in the written examination and the non-exam assessment (NEA), helping you connect theory with sporting performance.
在 WJEC 体育课程的 Year 10 阶段，学生需要在运动生理学、动作分析、运动心理学和社会文化等多个领域打下扎实基础。本复习指南汇集了支撑笔试和非考试评估（NEA）成功的关键知识点，帮助你建立理论与运动表现之间的联系。
1. Components of Fitness | 健康体能与技能体能的组成部分
Health-related fitness components directly relate to wellbeing and consist of cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.
健康相关体能组成部分与健康状况直接相关，包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。
Skill-related fitness components underpin effective sports performance, including agility, balance, coordination, power, reaction time and speed.
技能相关体能组成部分是有效运动表现的基础，包括敏捷性、平衡、协调、爆发力、反应时间和速度。
Each sport requires a different blend of these components; for example, a gymnast needs exceptional flexibility and balance, while a sprinter demands explosive power and reaction time.
每个运动项目需要不同的体能组合；例如，体操运动员需要卓越的柔韧性和平衡能力，而短跑选手则需要爆发力和快速反应。
2. Principles of Training | 训练原则
The SPORT and FITT principles help athletes design safe and effective training programmes. SPORT stands for Specificity, Progression, Overload, Reversibility and Tedium.
SPORT 和 FITT 原则帮助运动员设计安全有效的训练计划。SPORT 代表专项性、渐进性、超负荷、可逆性和枯燥性。
FITT stands for Frequency, Intensity, Time and Type. By manipulating these four variables, a performer can apply progressive overload and continue to improve.
FITT 代表频率、强度、时间和类型。通过调整这四个变量，运动者可以施加渐进超负荷并持续获得进步。
For aerobic improvement, intensity is often set using heart rate zones. A common method to estimate maximum heart rate is:
为了提高有氧能力，强度通常通过心率区间来设定。估算最大心率的常用方法是：
Maximum Heart Rate (MHR) = 220 – age
The target training zone for aerobic fitness typically lies between 60% and 80% of MHR. Some athletes use the Karvonen formula to incorporate resting pulse.
有氧健身的目标训练区间通常位于最大心率的 60% 至 80% 之间。一些运动员会使用卡沃宁公式将静息心率纳入计算。
3. The Skeletal System | 骨骼系统
The skeleton provides five main functions: protection of vital organs, support for the body, movement as levers, mineral storage and blood cell production.
骨骼具有五项主要功能：保护重要器官、支撑身体、作为杠杆产生运动、储存矿物质以及生成血细胞。
Key bones you must be able to locate include cranium, clavicle, scapula, humerus, radius, ulna, carpals, metacarpals, phalanges (hand), ribs, sternum, vertebrae, pelvis, femur, patella, tibia, fibula, tarsals, metatarsals and phalanges (foot).
必须能够定位的关键骨骼包括颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、腕骨、掌骨、指骨、肋骨、胸骨、椎骨、骨盆、股骨、髌骨、胫骨、腓骨、跗骨、跖骨和趾骨。
Synovial joints are freely movable and contain synovial fluid that lubricates the joint. Examples are the ball-and-socket joint at the hip and shoulder, and the hinge joint at the elbow and knee.
滑膜关节是可自由活动的关节，内含起润滑作用的滑液。例如髋关节和肩关节的球窝关节，以及肘关节和膝关节的铰链关节。
During sport, the skeleton also releases calcium and stores red bone marrow, which is crucial for oxygen transport.
在运动过程中，骨骼还会释放钙质并储存红骨髓，这对氧气运输至关重要。
4. The Muscular System | 肌肉系统
Muscles work in antagonistic pairs: while one muscle contracts (agonist), the other relaxes (antagonist). This coordination enables smooth, controlled movement.
肌肉以拮抗肌对的形式工作：当一块肌肉（主动肌）收缩时，另一块肌肉（拮抗肌）舒张。这种协调配合能实现平稳、受控的运动。
Key pairs include biceps and triceps (elbow flexion/extension), quadriceps and hamstrings (knee extension/flexion), and gastrocnemius and tibialis anterior (ankle plantar flexion/dorsiflexion).
关键的拮抗肌对包括肱二头肌与肱三头肌（肘屈/伸）、股四头肌与腘绳肌（膝伸/屈），以及腓肠肌与胫骨前肌（踝跖屈/背屈）。
Muscle contraction can be isotonic (concentric and eccentric) or isometric. A concentric contraction shortens the muscle, an eccentric contraction lengthens under tension, and isometric holds a static position.
肌肉收缩可以是等张收缩（向心和离心）或等长收缩。向心收缩使肌肉缩短，离心收缩在张力下使肌肉拉长，而等长收缩保持静止姿势。
Regular training leads to muscular hypertrophy, increased tendon strength and greater tolerance to lactic acid.
规律训练可以导致肌肉肥大、肌腱强度增加以及对乳酸的耐受性提高。
5. The Cardiovascular System | 心血管系统
The cardiovascular system consists of the heart, blood vessels and blood. It transports oxygen, nutrients and hormones while removing carbon dioxide and waste products.
心血管系统由心脏、血管和血液组成。它运输氧气、营养物质和激素，同时清除二氧化碳和代谢废物。
Blood flows through the heart in a double circulatory system: the right side pumps deoxygenated blood to the lungs, while the left side pumps oxygenated blood to the body.
血液通过双循环系统流经心脏：右侧将缺氧血泵往肺部，左侧将富氧血泵往全身。
Key measurements include heart rate (HR), stroke volume (SV) and cardiac output (CO). The relationship is:
关键测量指标包括心率 (HR)、每搏输出量 (SV) 和心输出量 (CO)。它们之间的关系为：
Cardiac Output (CO) = Stroke Volume (SV) × Heart Rate (HR)
During exercise, both SV and HR increase, boosting cardiac output to deliver more oxygen to working muscles. Long-term training can lower resting heart rate and increase stroke volume.
运动时，每搏输出量和心率都会增加，从而提高心输出量，为工作肌肉输送更多氧气。长期训练可降低静息心率并增大每搏输出量。
6. The Respiratory System | 呼吸系统
The respiratory system brings oxygen into the body and removes carbon dioxide. Air passes through the nose/mouth, pharynx, larynx, trachea, bronchi, bronchioles and finally reaches the alveoli where gas exchange occurs.
呼吸系统将氧气带入体内并排出二氧化碳。空气依次通过鼻/口、咽、喉、气管、支气管、细支气管，最终到达发生气体交换的肺泡。
Key lung volumes include tidal volume (air breathed in and out at rest), vital capacity (maximum air exhaled after a maximum inhalation), and minute ventilation.
关键肺容量包括潮气量（静息时吸入和呼出的空气量）、肺活量（最大吸气后能呼出的最大空气量）以及每分通气量。
During exercise, tidal volume and breathing frequency both rise, more than tripling minute ventilation to meet the body's oxygen demand.
运动时，潮气量和呼吸频率都会升高，每分通气量可增至三倍以上，以满足身体对氧气的需求。
Intercostal muscles and the diaphragm work together to change thoracic pressure, drawing air in and pushing it out.
肋间肌和膈肌协同工作，改变胸腔压力，从而实现吸气和呼气。
7. Movement Analysis | 运动动作分析
Levers are classified into three types and help explain how the body generates force. A first-class lever has the fulcrum between effort and load (e.g. nodding the head).
杠杆分为三种类型，有助于解释身体如何产生力量。第一类杠杆支点位于施力点和负荷之间（例如点头动作）。
A second-class lever has the load between the fulcrum and effort (e.g. standing on tiptoes at the ankle). A third-class lever has the effort between the fulcrum and load; most body levers are third-class, such as flexion of the elbow by the biceps.
第二类杠杆负荷位于支点和施力点之间（例如足尖站立时踝关节动作）。第三类杠杆施力点在支点和负荷之间；人体大部分杠杆属于第三类，如肱二头肌屈肘。
Planes of movement and axes of rotation are also essential: the sagittal plane pairs with the transverse axis for forward/backward movements like running; the frontal plane pairs with the sagittal axis for side-to-side movements; and the transverse plane pairs with the longitudinal axis for rotational movements like a golf swing.
运动平面和旋转轴的关系也很关键：矢状面与横轴配合，对应跑步等前后方向运动；冠状面与矢状轴配合，对应侧向运动；水平面与纵轴配合，对应高尔夫挥杆等旋转动作。
8. Nutrition and Hydration | 营养与水合作用
A balanced diet provides macronutrients (carbohydrates, proteins and fats) and micronutrients (vitamins and minerals). Carbohydrates are the body's main energy source, stored as glycogen in muscles and the liver.
均衡膳食提供宏量营养素（碳水化合物、蛋白质和脂肪）和微量营养素（维生素和矿物质）。碳水化合物是身体的主要能量来源，以糖原的形式储存在肌肉和肝脏中。
Proteins support muscle growth and repair, while fats provide long-term energy and insulation. Water constitutes around 60% of the body and is essential for temperature regulation and metabolic reactions.
蛋白质支持肌肉生长与修复，而脂肪提供长期能量并起保温作用。水分约占体重的 60%，对体温调节和代谢反应至关重要。
Dehydration leads to reduced performance, increased heart rate and impaired concentration. For exercise lasting over 60 minutes, carbohydrate loading and electrolyte replacement can delay fatigue.
脱水会导致运动表现下降、心率加快和注意力受损。对于超过 60 分钟的运动，碳水化合物负荷和补充电解质可以延缓疲劳。
9. Skill Classification and Goal Setting | 技能分类与目标设定
Skills can be classified on continua: open vs closed (affected by environment), gross vs fine (muscle group size), self-paced vs externally paced (timing control) and discrete vs serial vs continuous (clear beginning and end).
技能可以在不同连续体上分类：开放-闭合（受环境影响程度）、粗大-精细（肌肉参与大小）、自我调节-外部调节（节奏控制）以及分立-序列-连续（有无清晰开始和结束）。
A penalty kick in football is a closed, gross, self-paced, discrete skill, while a basketball dribble in a game is an open, gross, externally paced, serial skill.
足球罚点球属于闭合、粗大、自我调节、分立技能，而比赛中篮球运球则属于开放、粗大、外部调节、序列技能。
Effective goal setting uses the SMART principle: Specific, Measurable, Achievable, Recorded/Relevant and Time-bound. Short-term goals build confidence towards long-term targets.
有效的目标设定遵循 SMART 原则：具体、可衡量、可达成、可记录/相关、有时限。短期目标能为长期目标积累信心。
10. Socio-Cultural Influences | 社会文化影响
Participation in sport is affected by factors such as age, gender, disability, ethnicity, socio-economic status and access to facilities. Positive role models, media coverage and inclusive initiatives help raise participation among under-represented groups.
体育参与受到年龄、性别、残疾、种族、社会经济地位和设施可及性等因素的影响。积极的榜样、媒体报道和包容性举措有助于提高弱势群体的参与度。
Commercialisation transforms sport through sponsorship, broadcasting rights and merchandising, bringing financial benefits but also ethical concerns such as pressure on athletes and over-commercialisation of events.
商业化通过赞助、转播权和商品销售变革体育，带来经济收益，但也引发道德问题，如运动员压力增大和赛事过度商业化。
Technology in sport includes performance analysis (GPS tracking, video replay), equipment design and injury rehabilitation. While it enhances fairness and safety, it can create inequalities between richer and poorer performers.
体育科技包括表现分析（GPS跟踪、视频回放）、器材设计和伤病康复。科技虽然提升了公平性和安全性，但可能造成贫富运动员之间的不平等。
11. Injury Prevention and Warm-Up/Cool-Down | 损伤预防与热身放松
An effective warm-up has three phases: a pulse-raiser (light jogging), stretching (dynamic movements) and sport-specific drills. It increases muscle temperature, blood flow and joint flexibility, reducing injury risk.
有效的热身分为三个阶段：提升心率（慢跑）、拉伸（动态动作）和专项技术练习。它能提高肌肉温度、增加血流量和关节柔韧性，降低受伤风险。
A cool-down includes low-intensity exercise to gradually lower heart rate, followed by static stretching to prevent muscle stiffness and aid removal of waste products.
整理活动包括低强度运动以逐渐降低心率，随后进行静态拉伸以预防肌肉僵硬并促进代谢废物清除。
For acute injuries, follow the PRICE protocol: Protection, Rest, Ice, Compression and Elevation. Ice should be applied for 15-20 minutes every 2-3 hours for the first 48 hours.
对于急性损伤，遵循 PRICE 原则：保护、休息、冰敷、加压包扎和抬高患肢。在最初 48 小时内，应每隔 2-3 小时冰敷 15-20 分钟。
Common causes of injury include poor technique, overtraining, unsuitable equipment and lack of preparation. Regular safety checks and appropriate progression can significantly reduce incidence.
常见的致伤原因包括技术不良、过度训练、不合适的装备以及准备不足。定期安全检查与合理负荷递进可以显著降低伤病发生率。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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