📚 Year 10 WJEC Physical Education: Core Knowledge Summary | WJEC 十年级体育：核心知识点梳理
This guide covers the essential knowledge required for the Year 10 WJEC Physical Education course. It breaks down the key systems of the body, training principles, nutrition, psychology, and socio‑cultural factors into clear sections to support your revision and understanding.
本指南涵盖了WJEC十年级体育课程所需的核心知识。它将身体的关键系统、训练原则、营养、心理学和社会文化因素分解为清晰的章节，帮助你复习和理解。
1. Health, Fitness and Well‑being | 健康、健身与幸福
Health is a state of complete physical, mental and social well‑being, not merely the absence of disease. Fitness is the ability to meet the demands of the environment. Well‑being links to how you feel about your life and includes physical, emotional and social aspects.
健康是一种身体、心理和社会完全幸福的状态，而不仅仅是没有疾病。健身是满足环境需求的能力。幸福感与你对生活的感受有关，包括身体、情感和社交方面。
The components of health‑related fitness are cardiovascular endurance, muscular endurance, muscular strength, flexibility and body composition. Skill‑related fitness includes agility, balance, coordination, power, reaction time and speed.
健康相关体能的组成部分是心血管耐力、肌肉耐力、肌肉力量、柔韧性和身体成分。技能相关体能包括敏捷性、平衡、协调、爆发力、反应时间和速度。
A sedentary lifestyle increases the risk of obesity, cardiovascular disease, type 2 diabetes, poor posture and mental health issues. Physical activity guidelines recommend at least 60 minutes of moderate to vigorous activity per day for young people.
久坐不动的生活方式会增加肥胖、心血管疾病、2型糖尿病、不良姿势和心理健康问题的风险。体育活动指南建议青少年每天至少进行60分钟中等至剧烈强度的活动。
2. Skeletal System | 骨骼系统
The skeleton provides support, protection, movement, mineral storage and blood cell production. Key bones you must know and be able to locate include:
骨骼提供支撑、保护、运动、矿物质储存和血细胞生成。你必须知道并能够定位的关键骨骼包括：
- Cranium (skull) – 颅骨
- Clavicle (collarbone) – 锁骨
- Scapula (shoulder blade) – 肩胛骨
- Humerus – 肱骨
- Radius / Ulna – 桡骨 / 尺骨
- Sternum (breastbone) – 胸骨
- Ribs – 肋骨
- Vertebral column (spine) – 脊柱
- Pelvis – 骨盆
- Femur – 股骨
- Patella – 髌骨
- Tibia / Fibula – 胫骨 / 腓骨
Bones are classified into long bones (femur, humerus), short bones (carpals, tarsals), flat bones (cranium, ribs, scapula) and irregular bones (vertebrae). They provide levers for movement.
骨骼分为长骨（股骨、肱骨）、短骨（腕骨、跗骨）、扁骨（颅骨、肋骨、肩胛骨）和不规则骨（椎骨）。它们为运动提供杠杆。
Joints are where two or more bones meet. Synovial joints are freely movable and include ball‑and‑socket (shoulder, hip), hinge (elbow, knee), pivot (neck) and gliding (carpals). Ligaments connect bone to bone, while tendons attach muscle to bone.
关节是两块或多块骨骼相遇的地方。滑膜关节可自由活动，包括球窝关节（肩、髋）、铰链关节（肘、膝）、枢轴关节（颈部）和滑动关节（腕骨）。韧带连接骨与骨，肌腱连接肌肉与骨。
Movement terms you need to know: flexion, extension, abduction, adduction, rotation, circumduction, plantar flexion and dorsiflexion.
你需要了解的运动术语：屈曲、伸展、外展、内收、旋转、环转、跖屈和背屈。
3. Muscular System | 肌肉系统
Muscles produce movement by contracting and pulling on bones. Voluntary muscles are under conscious control and include the major skeletal muscles. Key muscles to label and recall:
肌肉通过收缩并拉动骨骼产生运动。随意肌受意识控制，包括主要的骨骼肌。需要标注和回忆的关键肌肉：
- Deltoid – 三角肌
- Biceps – 肱二头肌
- Triceps – 肱三头肌
- Pectorals – 胸肌
- Abdominals – 腹肌
- Latissimus dorsi – 背阔肌
- Gluteals – 臀肌
- Quadriceps – 股四头肌
- Hamstrings – 腘绳肌
- Gastrocnemius – 腓肠肌
- Tibialis anterior – 胫骨前肌
Muscles work in antagonistic pairs. The agonist (prime mover) contracts to create movement, while the antagonist relaxes to allow the movement. For example, during elbow flexion the biceps is the agonist and the triceps is the antagonist.
肌肉成对拮抗工作。主动肌（原动肌）收缩产生运动，而拮抗肌放松以允许运动。例如，在肘关节屈曲时，肱二头肌是主动肌，肱三头肌是拮抗肌。
Types of muscle contraction include isotonic (concentric – muscle shortens, eccentric – muscle lengthens) and isometric (muscle stays the same length). Fast‑twitch fibres produce powerful, quick contractions; slow‑twitch fibres are suited to endurance work.
肌肉收缩类型包括等张收缩（向心收缩——肌肉缩短，离心收缩——肌肉拉长）和等长收缩（肌肉长度不变）。快肌纤维产生有力、快速的收缩；慢肌纤维适合耐力工作。
4. Cardiovascular System | 心血管系统
The cardiovascular system consists of the heart, blood and blood vessels (arteries, veins, capillaries). Its functions are to transport oxygen, nutrients and hormones, remove waste products, and regulate body temperature.
心血管系统由心脏、血液和血管（动脉、静脉、毛细血管）组成。其功能是运输氧气、营养物质和激素，清除废物，并调节体温。
The heart has four chambers: left atrium, left ventricle, right atrium, right ventricle. Deoxygenated blood returns to the right side and is pumped to the lungs; oxygenated blood returns to the left side and is pumped to the body. The septum separates the two sides.
心脏有四个腔室：左心房、左心室、右心房、右心室。脱氧血液返回右侧并被泵送到肺部；氧合血液返回左侧并被泵送到全身。隔膜分隔两侧。
lume. The fitter a person becomes, the lower their resting heart rate and the greater their stroke volume.
心率（HR）是每分钟心跳次数。每搏输出量（SV）是每次心跳泵出的血量。心输出量（Q）= 心率 × 每搏输出量。一个人越健康，静息心率越低，每搏输出量越大。
Blood pressure is the force of blood against artery walls, recorded as systolic/diastolic (e.g., 120/80 mmHg). During exercise, systolic pressure rises to deliver more oxygen; diastolic pressure stays fairly stable. Regular aerobic training can lower resting blood pressure.
血压是血液对动脉壁的压力，记录为收缩压/舒张压（例如120/80 mmHg）。运动期间，收缩压升高以输送更多氧气；舒张压保持相当稳定。规律的有氧训练可降低静息血压。
5. Respiratory System | 呼吸系统
The respiratory system brings oxygen into the body and removes carbon dioxide. Air travels through the nose/mouth, pharynx, larynx, trachea, bronchi and bronchioles to reach the alveoli, where gas exchange occurs.
呼吸系统将氧气带入体内并排出二氧化碳。空气通过鼻/口、咽、喉、气管、支气管和细支气管到达肺泡，在那里进行气体交换。
Alveoli are tiny air sacs surrounded by capillaries. Oxygen diffuses from the alveoli into the blood, and carbon dioxide diffuses from the blood into the alveoli to be exhaled. The process is called gaseous exchange.
肺泡是被毛细血管包围的微小气囊。氧气从肺泡扩散到血液中，二氧化碳从血液扩散到肺泡中并被呼出。这个过程称为气体交换。
Key lung volumes: tidal volume is the amount of air breathed in and out per normal breath; vital capacity is the maximum amount of air that can be forcibly exhaled after a maximum inhalation. During exercise, tidal volume and breathing rate increase to supply more oxygen and remove more carbon dioxide.
关键肺容量：潮气量是每次正常呼吸吸入和呼出的空气量；肺活量是最大吸气后能用力呼出的最大空气量。运动期间，潮气量和呼吸频率增加，以供应更多氧气并排出更多二氧化碳。
The diaphragm and intercostal muscles control breathing. During inhalation the diaphragm contracts and flattens, and the intercostals lift the ribcage; during exhalation these muscles relax, reducing the chest cavity volume and pushing air out.
膈肌和肋间肌控制呼吸。吸气时膈肌收缩并变平，肋间肌上提胸腔；呼气时这些肌肉放松，减小胸腔容积并将空气推出。
6. Principles of Training | 训练原则
To improve fitness effectively, training must follow specific principles. The most important are:
为了有效提高体能，训练必须遵循特定原则。最重要的是：
Specificity: training must be relevant to the sport or goal. Progressive overload: gradually increasing intensity, frequency or duration to stress the body. Reversibility: fitness gains are lost when training stops. Tedium: training should be varied to prevent boredom. Combined, these form the acronym SPORT – Specificity, Progression, Overload, Reversibility, Tedium.
针对性：训练必须与运动或目标相关。渐进超负荷：逐步增加强度、频率或持续时间以给身体施加压力。可逆性：训练停止时体能提升会丧失。单调性：训练应注意多样化以防止无聊。这些合起来构成首字母缩写 SPORT——针对性（Specificity）、渐进性（Progression）、超负荷（Overload）、可逆性（Reversibility）、单调性（Tedium）。
The FITT principle is used to apply overload: Frequency (how often), Intensity (how hard), Time (how long), Type (kind of exercise). For aerobic fitness, you might train 3‑5 times per week at 60‑80% of maximum heart rate for 20‑60 minutes.
FITT 原则用于施加超负荷：频率（多经常）、强度（多剧烈）、时间（多长）、类型（何种运动）。对于有氧健身，你可以每周训练3‑5次，强度为最大心率的60‑80%，每次20‑60分钟。
Maximum heart rate can be estimated as 220 − age. Training zones link to aerobic and anaerobic thresholds. The aerobic zone is roughly 60‑80% of max HR; anaerobic work requires intensities above 80%.
最大心率可估算为 220 − 年龄。训练区域与有氧和无氧阈值相关。有氧区域约为最大心率的60‑80%；无氧工作需要强度高于80%。
7. Methods of Training | 训练方法
Different training methods develop specific components of fitness. Below is a summary of common methods:
不同的训练方法可发展特定的体能组成部分。以下是常见方法的汇总：
| Method / 方法 | Description | Main Fitness Component |
|---|---|---|
| Continuous training / 持续训练 | Steady, moderate‑intensity exercise without rest, e.g. jogging, cycling | Cardiovascular endurance |
| Interval training / 间歇训练 | Periods of high‑intensity work followed by rest/recovery, e.g. sprint intervals | Speed, anaerobic power |
| Circuit training / 循环训练 | A series of different exercise stations performed in rotation with timed stations | Muscular endurance, all‑round fitness |
| Weight/resistance training / 重量/抗阻训练 | Using free weights, machines or body weight to overload muscles | Muscular strength, power, muscular endurance |
| Plyometric training / 增强式训练 | Explosive movements involving jumping, bounding, etc. | Power |
| Fartlek training / 法特莱克训练 | 'Speed play' – varied pace over natural terrain | Cardiovascular endurance, stamina |
Choosing the right method depends on the sport, the fitness component needed and the performer's current level. All methods should respect the principles of training to avoid injury and bring improvement.
选择正确的方法取决于运动项目、所需的体能组成部分以及运动员当前的水平。所有方法都应遵循训练原则，以避免受伤并带来提高。
8. Warm‑up and Cool‑down | 热身与整理运动
A warm‑up prepares the body physically and mentally for exercise. It should usually follow three stages:
热身让身体在生理和心理上为运动做好准备。通常应遵循三个阶段：
1. Pulse raiser – light jogging or skipping to gradually increase heart rate and blood flow to muscles. 2. Dynamic stretching – movement‑based stretches such as leg swings, arm circles and lunges to mobilise joints. 3. Sport‑specific drills – activities that mimic the movements of the actual activity, e.g., passing drills in football.
1. 提升脉搏——进行轻度慢跑或跳绳，逐渐提高心率并增加肌肉血流量。2. 动态拉伸——进行基于运动的拉伸，如摆腿、手臂绕圈和弓箭步，以活动关节。3. 运动专项练习——模仿实际活动动作的练习，例如足球中的传球练习。
A cool‑down helps the body recover after exercise. It should consist of low‑intensity exercise (e.g., walking) to keep blood circulating and remove lactic acid, followed by static stretching. Static stretches are held for 15‑30 seconds and help improve flexibility while reducing muscle soreness.
整理运动帮助身体在运动后恢复。它应由低强度运动（如步行）组成，以保持血液循环并清除乳酸，随后进行静态拉伸。静态拉伸每次保持15‑30秒，有助于提高柔韧性并减少肌肉酸痛。
Warming up reduces the risk of injury, improves performance and aids psychological preparation. Cooling down prevents blood pooling, gradually lowers heart rate and minimizes stiffness.
热身可降低受伤风险、提高运动表现并有助于心理准备。整理运动可防止血液淤积、逐渐降低心率并将僵硬感降至最低。
9. Nutrition and Hydration | 营养与水分
A balanced diet provides the necessary energy and nutrients for performance and health. Macronutrients are needed in large amounts:
均衡的饮食为运动表现和健康提供必要的能量和营养素。宏量营养素需要较大摄入量：
- Carbohydrates – main energy source; stored as glycogen in muscles and liver. Complex carbs (pasta, rice) give sustained energy.
- 碳水化合物——主要能量来源；以糖原形式储存在肌肉和肝脏中。复合碳水化合物（面食、米饭）提供持续能量。
- Proteins – needed for growth and repair of muscle tissue; found in meat, fish, eggs, beans.
- 蛋白质——肌肉组织生长和修复所需；存在于肉类、鱼类、蛋类、豆类中。
- Fats – provide energy for low‑intensity exercise, insulation and absorption of fat‑soluble vitamins; choose mainly unsaturated fats.
- 脂肪——为低强度运动提供能量、保持体温并吸收脂溶性维生素；应主要选择不饱和脂肪。
Micronutrients include vitamins and minerals that support various body functions. Calcium strengthens bones; iron helps carry oxygen in red blood cells. Fibre aids digestion, and water is essential for hydration, temperature regulation and blood volume.
微量营养素包括支持各种身体功能的维生素和矿物质。钙强化骨骼；铁帮助红细胞携带氧气。纤维有助于消化，水对于水分补充、体温调节和血容量至关重要。
Hydration is critical. Dehydration of just 2% body weight can impair performance. Isotonic sports drinks can help during prolonged exercise as they contain water, electrolytes and carbohydrates.
水分摄入至关重要。仅2%体重的脱水就会损害运动表现。等渗运动饮料在长时间运动中有帮助，因为它们含有水、电解质和碳水化合物。
10. Sport Psychology: Goal Setting and Feedback | 运动心理学：目标设定与反馈
Goal setting helps athletes stay motivated and track progress. Effective goals follow the SMART principle: Specific, Measurable, Achievable, Recorded, Timed. For example, 'improve my 100 m sprint time from 13.5 s to 13.0 s within 6 weeks.'
目标设定有助于运动员保持动力并跟踪进展。有效的目标遵循 SMART 原则：具体（Specific）、可衡量（Measurable）、可达成（Achievable）、有记录（Recorded）、有时限（Timed）。例如，“在6周内将我的100米短跑成绩从13.5秒提高到13.0秒”。
Feedback is information about performance. Intrinsic feedback comes from within (how a movement feels); extrinsic feedback is provided by an outside source (coach, video, results). Knowledge of performance (KP) and knowledge of results (KR) are both important.
反馈是关于表现的信息。内在反馈来自内部（动作感觉如何）；外在反馈由外部来源提供（教练、视频、结果）。动作表现知晓（KP）和结果知晓（KR）都很重要。
Mental preparation techniques include imagery (visualising a perfect performance), relaxation (deep breathing) and positive self‑talk. Arousal levels must be appropriate; too low or too high can harm performance, as described by the inverted‑U theory.
心理准备技巧包括意象（想象完美表现）、放松（深呼吸）和积极的自我对话。唤醒水平必须适当；过低或过高都会损害表现，正如倒U形理论所述。
11. Injury Prevention | 损伤预防
Preventing injury is a key part of safe participation in sport. Important strategies include warm‑ups, using correct technique, following rules, wearing appropriate protective equipment, and not overtraining.
预防损伤是安全参与体育运动的关键部分。重要策略包括进行热身、使用正确技术、遵守规则、穿戴合适的防护装备以及避免过度训练。
The RICE protocol is used for immediate treatment of soft‑tissue injuries: Rest, Ice, Compression, Elevation. This helps reduce swelling and pain. Never apply heat to an acute injury.
RICE 原则用于软组织损伤的即时处理：休息（Rest）、冰敷（Ice）、加压（Compression）、抬高（Elevation）。这有助于减轻肿胀和疼痛。切勿对急性损伤热敷。
Common types of injury include sprains (ligament damage), strains (muscle or tendon damage), fractures, dislocations and concussion. Overuse injuries like shin splints or tennis elbow develop gradually. Warming up, cooling down and gradually increasing training load all reduce risk.
常见的损伤类型包括扭伤（韧带损伤）、拉伤（肌肉或肌腱损伤）、骨折、脱位和脑震荡。过度使用性损伤如胫骨应力综合征或网球肘是逐渐发展的。进行热身、整理运动并逐步增加训练负荷均可降低风险。
Personal protective equipment (PPE) such as shin pads, gum shields, helmets and joint supports must be specific to the sport and correctly fitted to offer proper protection.
个人防护装备（PPE）如护腿板、护齿、头盔和关节支撑护具必须与运动项目相适应并正确配戴，才能提供适当的保护。
12. Socio‑cultural Influences | 社会文化影响
Many factors affect participation in physical activity and sport. These include age, gender, disability, socioeconomic status, ethnicity, religion and the media. People from higher income groups often have greater access to facilities and coaching.
许多因素影响人们参与体育活动和运动。这些包括年龄、性别、残疾、社会经济地位、种族、宗教和媒体。来自高收入群体的人通常有更多机会使用设施和获得教练指导。
Role models, family support and school PE programmes can positively influence participation. The media can promote sport but may also reinforce stereotypes. Initiatives such as This Girl Can aim to close the gender gap in sport participation.
榜样、家庭支持和学校体育课程可以积极影响参与度。媒体可以推广体育运动，但也可能强化刻板印象。“This Girl Can”等倡议旨在缩小体育参与中的性别差距。
Sponsorship, commercialisation and the 'golden triangle' (sport, media, business) affect modern sport. While sponsorship brings money and exposure, it can also lead to ethical issues such as fixture congestion or pressure on athletes.
赞助、商业化和“金三角”（体育、媒体、商业）影响着现代体育。赞助虽然带来资金和曝光，但也可能导致赛程拥挤或对运动员施加压力等伦理问题。
Knowledge of these influences helps you analyse why some groups may be underrepresented. WJEC exams often ask you to suggest strategies to increase participation for specific target groups.
了解这些影响有助于你分析为何某些群体可能代表性不足。WJEC考试经常要求你提出增加特定目标群体参与度的策略。
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