China 九年级（初三） Physical Education and Health

1. Sport culture and spirit

Sports etiquette; traditional Chinese sports

Coming soon

2. Healthy behaviour and lifestyle

Good posture; monitoring exercise load · Eyesight protection; saying no to drugs (g9)

• Healthy Lifestyle: Daily Habits That Keep You Well – A healthy lifestyle is a set of daily habits: a balanced diet from five food groups, enough water, 9–11 hours of sleep for school-age children and about 8–10 for teenagers, at least 60 minutes of activity a day, good posture, safe food handling and avoiding tobacco, alcohol and drugs. These habits lower the risk of lifestyle (non-communicable) diseases such as type 2 diabetes, heart disease and some cancers.
• Eye Care and Saying No to Drugs – Your eyes work like a camera: the lens focuses light on the retina. Reading or using a phone too close, for too long, makes the eye muscles tired and can raise the risk of short-sightedness. To protect your eyes keep books 30 to 40 cm away, use good light, follow the 20-20-20 rule (every 20 minutes look at something 20 feet or 6 m away for 20 seconds), spend time outdoors in daylight, limit screens, sleep well and have regular eye check-ups. Drugs and tobacco harm the body (heart, lungs, liver), the brain (focus, memory, mood) and life (school, family, money), and they can cause addiction. In most countries making, selling or keeping illegal drugs is a crime, and medicines must be used only on a doctor's advice. You can say no with simple steps: refuse clearly, change the topic, walk away and tell a trusted adult.

3. Mental health and social adaptation

Exercise and the brain; interests · Managing emotions (g9)

• Exercise and the Brain: Learning and Choosing a Sport – When you exercise, your heart pumps harder and more blood with oxygen and sugar reaches the brain. Regular exercise helps nerve cells grow and connect, and it releases chemicals that lift mood and lower stress. Students who are active tend to focus better, remember more and sleep better. A 10-minute active break after about 45 minutes of study can bring attention back. Choosing a sport or hobby you enjoy makes it easier to keep going. Team sports build teamwork, solo sports build self-discipline, outdoor activities build courage and mind-and-body activities such as yoga or dance build calm and balance. Interests grow in four steps: try, enjoy, practise and share. Set small goals and make time for rest and sleep.
• Mental Health: Feelings, Stress and Support – Mental health is how we think, feel, cope and get along with others. Like physical health, everyone has it and it moves up and down. Emotions are useful signals. Stress adds up like water in a bucket; healthy coping (sleep, movement, talking, calm breathing, planning) lets it drain. Self-esteem and good relationships protect us. If feelings stay very heavy for two weeks or more, or stop daily life, talk to a trusted adult or a professional — asking for help is a sign of strength.

4. Disease prevention and emergencies

Sports injuries and first aid; escape skills · Air pollution; public-health emergencies (g9)

• First Aid: What to Do in an Emergency – First aid is the help you give an injured or ill person until trained help arrives. Its aims: preserve life, stop things getting worse, help recovery. Follow DRABC: Danger, Response, Airway, Breathing, CPR/Call. Breathing but unresponsive → recovery position. Not breathing normally → CPR 30:2 at 100-120 pushes a minute, 5-6 cm deep, and an AED. Bleeding → direct pressure. Burns → cool running water 20 minutes. Choking → back blows and abdominal thrusts. Sprains → RICE.
• Polluted Air and Public-Health Emergencies – The Air Quality Index (AQI) turns the amount of tiny dust (PM2.5, PM10) and gases in the air into one number: higher means dirtier air. When you exercise you breathe several times more air, so on polluted days you also breathe in several times more dust. On bad-air days check the AQI, move exercise indoors, keep it lighter and shorter, avoid busy roads, and wear a well-fitting N95 or FFP2 mask if you must go out. A public-health emergency is a sudden outbreak that can make many people sick. Infection spreads along a chain: a source, a way of travelling and a new person. Handwashing, clean water, masks, isolation of the sick and vaccines break the chain. Health workers notice and report cases, test and trace contacts, give true information, isolate, treat and vaccinate, then review. You help by following health advice, staying home when ill and not spreading rumours.

5. Fitness

Cardiorespiratory endurance, strength, speed, flexibility, agility · National student fitness standard tests

• Physical Fitness – Physical fitness is the body's ability to do daily work, play and sport with energy to spare. It has five health-related components (heart-lung endurance, muscular strength, muscular endurance, flexibility, body composition) and six skill-related ones (speed, agility, power, balance, coordination, reaction time). We improve it with a planned programme using FITT (frequency, intensity, time, type) and training principles like overload, progression, specificity, rest and reversibility.
• Fitness Testing: How We Measure Each Part of Fitness – A fitness test measures one component of fitness and gives a number. Each component has its own test: the multi-stage beep test for stamina, hand grip for strength, sit and reach for flexibility, a 30 m sprint for speed, the Illinois run for agility, jumps for power, the stork stand for balance, the ruler drop for reaction time and BMI for body composition. A good test is valid and reliable. Results are compared with norms and with your own earlier scores, tracked with simple devices, and used to plan training, including for job recruitment tests.

6. Specialised sports skills (choose)

Ball games · Athletics · Gymnastics · Aquatics or ice-snow sports · Chinese traditional sports (wushu etc.) · Emerging sports

• Team Sports: How Teams Attack, Defend and Play Fair – Team games are grouped as invasion games, net and wall games, and striking and fielding games. When your team has the ball you attack: spread out (width and depth), move into space and pass quickly. When the opponent has it you defend: get compact, stay goal-side, mark a player or guard a zone, and win the ball back fairly. Each player has a role, the team communicates all the time, and officials apply the rules so the game stays fair and safe.
• Athletics: Running, Jumping and Throwing – Athletics (track and field) is sport where performance is measured: races are timed, jumps and throws are measured in metres. Track events include sprints, middle and long distance, hurdles and relays. Jumps (long, triple, high, pole vault) have four phases: approach, take-off, flight and landing. Throws (shot put, discus, javelin, hammer) depend most on release speed, then on release angle and height. Clear rules on starts, lanes, lines and sectors keep it fair.
• Gymnastics: Apparatus, Basic Skills, Balance and Safety – Gymnastics is a sport of controlled body movement: rolls, balances, jumps, swings and vaults on the floor and on apparatus. The main types are artistic, rhythmic, trampoline and acrobatic gymnastics. Two science ideas explain most skills: you stay balanced when your centre of gravity is above your base, and you spin faster when you pull your body into a tuck. Every skill is learned step by step, after a warm-up, on mats and with a spotter.
• Swimming Strokes, Water Safety, Skating and Skiing – Swimming has four strokes: freestyle, backstroke, breaststroke and butterfly. Each uses a different arm and leg pattern. Water safety means knowing how to float, never swimming alone and helping a drowning person from the edge. Skating and skiing work because blades and skis slide on ice and snow with very little friction.
• Emerging Sports: Roller Skating, Climbing, Orienteering and Rope Skipping – Four newer sports that many schools now teach. Roller skating is push, then glide. Climbing keeps three limbs on the wall while one moves. Orienteering means finding control points with a map and compass. Rope skipping is a steady turn and a small hop. Each one trains balance, strength and thinking, and each has simple safety rules.

7. Cross-disciplinary theme learning

Sport, health and other subjects

• Sports Science and Technology – Sports science uses measurement, data and new equipment to help athletes improve and to keep sport fair. We observe performance, measure it (time, speed, heart rate), analyse video and data, turn the numbers into a plan, and judge whether new technology is fair. Many jobs come from this: coach, analyst, physiotherapist, sports scientist.