📚 Year 11 Cambridge IGCSE PE: Rapid Terminology Revision | 剑桥 Year 11 体育核心术语速记
Mastering the language of Physical Education is half the battle. This guide breaks down the essential terminology from the Cambridge IGCSE syllabus into bite-sized, bilingual frames, making it easier to retain and recall key concepts under exam pressure. Each English definition is immediately paired with its Chinese equivalent, reinforcing understanding through dual-language repetition.
掌握体育学科的语言就成功了一半。本指南将剑桥 IGCSE 体育大纲中的核心术语拆解为短小精悍的双语对照，帮助你在考试压力下轻松记忆和快速回顾。每条英文解释后紧跟中文对等表述，通过双语重复强化理解。
1. Skeletal System Terms | 骨骼系统术语
The skeleton provides support, protection, movement, mineral storage and blood cell production. Knowing bone names and functions is fundamental to analysing movement.
骨骼提供支撑、保护、运动、矿物质储存和血细胞生成。熟悉骨骼名称与功能是分析动作的基础。
Cranium – the skull bone that encases and protects the brain.
颅骨 – 包裹并保护大脑的头骨。
Vertebrae – the series of small bones forming the spinal column; they protect the spinal cord.
椎骨 – 构成脊柱的一系列小骨，保护脊髓。
Sternum – breastbone; connects to the ribs and protects the heart and lungs.
胸骨 – 连接肋骨，保护心脏与肺脏。
Clavicle – collarbone; links the sternum to the shoulder blade.
锁骨 – 连接胸骨与肩胛骨的长骨。
Scapula – shoulder blade; provides attachment for many muscles and forms the shoulder joint.
肩胛骨 – 为众多肌肉提供附着点并构成肩关节。
Humerus – upper arm bone; articulates with the scapula at the shoulder.
肱骨 – 上臂骨，在肩部与肩胛骨相连。
Radius – thumb-side forearm bone; rotates during pronation and supination.
桡骨 – 前臂拇指侧骨骼，于旋前旋后时转动。
Ulna – pinky-side forearm bone; forms the elbow hinge with the humerus.
尺骨 – 前臂小指侧骨骼，与肱骨构成肘关节铰链。
Pelvis – hip girdle; transfers weight from the upper body to the legs and protects internal organs.
骨盆 – 将上半身重量传递至双腿并保护内部器官。
Femur – thigh bone; the longest and strongest bone in the body.
股骨 – 大腿骨，人体最长、最强壮的骨骼。
Patella – kneecap; increases the leverage of the quadriceps tendon.
髌骨 – 膝关节骨，加大股四头肌腱的杠杆作用。
Tibia – shin bone; the larger, weight-bearing bone of the lower leg.
胫骨 – 小腿中较粗的承重骨。
Fibula – the slender bone beside the tibia; mainly for muscle attachment and ankle stability.
腓骨 – 胫骨旁细长的骨骼，主要用于肌肉附着与踝关节稳定。
2. Muscular System Terms | 肌肉系统术语
Muscles work in pairs to produce coordinated movement. Voluntary skeletal muscles are under conscious control, while involuntary muscles operate automatically.
肌肉成对工作以产生协调运动。随意肌受意识支配，不随意肌则自动运作。
Deltoid – rounded shoulder muscle; responsible for arm abduction, flexion and extension.
三角肌 – 圆润的肩部肌肉，负责手臂外展、屈曲和伸展。
Pectorals (pecs) – chest muscles; draw the arm forward and inward (adduction and flexion).
胸大肌 – 使手臂向前、向内活动（内收与屈曲）。
Biceps brachii – front upper arm muscle; flexes the elbow and supinates the forearm.
肱二头肌 – 上臂前侧肌肉，屈肘并使前臂旋后。
Triceps brachii – rear upper arm muscle; extends the elbow.
肱三头肌 – 上臂后侧肌肉，伸肘。
Abdominals (abs) – stomach muscles; flex the trunk and stabilise the core.
腹肌 – 屈曲躯干并稳定核心。
Latissimus dorsi (lats) – broad back muscles; adduct, extend and medially rotate the arm.
背阔肌 – 宽阔的背部肌肉，使手臂内收、伸展并旋内。
Gluteals (glutes) – buttock muscles; extend the hip and rotate the thigh outward.
臀肌 – 伸展髋关节、外旋大腿。
Quadriceps (quads) – front thigh group; extend the knee. Key for kicking and jumping.
股四头肌 – 大腿前侧肌群，伸膝，是踢击与跳跃的关键。
Hamstrings – rear thigh group; flex the knee and extend the hip.
腘绳肌 – 大腿后侧肌群，屈膝、伸髋。
Gastrocnemius – calf muscle; plantar-flexes the ankle (pointing toes).
腓肠肌 – 小腿后侧肌肉，使踝关节跖屈（踮脚尖）。
Tibialis anterior – front shin muscle; dorsiflexes the ankle (lifting toes).
胫骨前肌 – 小腿前侧肌肉，使踝关节背屈（勾脚尖）。
3. Joints & Movement | 关节与运动
Joints are where two or more bones meet. The type of joint determines the range and direction of movement possible.
关节是两块或以上骨骼相会之处。关节类型决定了可能的运动范围和方向。
Ball and socket joint – e.g. hip and shoulder; allows flexion, extension, abduction, adduction, rotation and circumduction. The most mobile joint type.
球窝关节 – 如髋、肩关节；可进行屈、伸、外展、内收、旋转和环转。是活动度最大的关节类型。
Hinge joint – e.g. elbow, knee, ankle; permits flexion and extension only, like a door hinge.
铰链关节 – 如肘、膝、踝关节；仅允许屈、伸两种运动，类似门的合页。
Pivot joint – e.g. neck (atlanto-axial); allows rotation around a single axis.
枢轴关节 – 如颈部寰枢关节；绕单一轴旋转。
Gliding (plane) joint – e.g. carpals in the wrist; bones slide over each other for limited movement.
滑动关节（平面关节） – 如腕骨间关节；骨骼彼此滑动，活动范围有限。
Flexion – decreasing the angle at a joint (bending elbow).
屈曲 – 减小关节角度（如屈肘）。
Extension – increasing the angle at a joint (straightening elbow).
伸展 – 增大关节角度（如伸肘）。
Abduction – movement away from the midline of the body.
外展 – 肢体远离身体中线的运动。
Adduction – movement towards the midline of the body.
内收 – 肢体靠向身体中线的运动。
Rotation – turning around the long axis of a bone (e.g. shaking head 'no').
旋转 – 绕骨骼长轴转动（如摇头表示‘不’）。
Circumduction – a conical, circular movement combining flexion, extension, abduction and adduction.
环转 – 锥形圆周运动，综合了屈、伸、外展和内收。
Plantar flexion – pointing toes downward; extension at the ankle.
跖屈 – 脚尖下压，踝关节的伸展动作。
Dorsiflexion – pulling toes upward; flexion at the ankle.
背屈 – 脚尖上勾，踝关节的屈曲动作。
4. Cardiovascular System Terms | 心血管系统术语
The heart, blood vessels and blood form the cardiovascular system, delivering oxygen and nutrients while removing waste products during exercise.
心脏、血管和血液构成心血管系统，运动时将氧气和营养送达全身并带走废物。
Heart rate (HR) – number of heart beats per minute (bpm). Resting HR averages 60-80 bpm.
心率 (HR) – 每分钟心跳次数 (bpm)。安静时心率通常为 60-80 bpm。
Stroke volume (SV) – volume of blood pumped by the left ventricle per beat (ml/beat). Increases with training.
每搏输出量 (SV) – 左心室每次搏动射出的血液量(毫升/次)，随训练提升。
Cardiac output (Q̇) – volume of blood pumped per minute; Q̇ = HR × SV. Rises dramatically during exercise.
心输出量 (Q̇) – 每分钟心脏泵出的血液总量；Q̇ = HR × SV。运动时大幅上升。
Maximum heart rate (HR max) – roughly estimated as 220 – age. Used to set training zones.
最大心率 (HR max) – 粗略估算为 220 – 年龄，用于界定训练区间。
Blood pressure – the force exerted by blood on artery walls; systolic over diastolic (e.g. 120/80 mmHg).
血压 – 血液对动脉管壁的压力；记录为收缩压/舒张压（如 120/80 mmHg）。
Red blood cells (erythrocytes) – contain haemoglobin that binds oxygen for transport.
红细胞 – 内含血红蛋白，负责结合并运输氧气。
Haemoglobin – iron-rich protein that carries oxygen; higher in trained athletes.
血红蛋白 – 富含铁的携氧蛋白，训练有素的运动员水平更高。
Vasodilation – widening of blood vessels to increase blood flow to active muscles.
血管舒张 – 血管扩张以增加流向活动肌肉的血流量。
Vasoconstriction – narrowing of blood vessels to reduce blood flow to non-essential areas.
血管收缩 – 血管缩小以减少非关键区域血流量。
Venous return – blood returning to the heart via veins; aided by muscle pump and respiratory pump.
静脉回流量 – 经静脉返回心脏的血液量；受肌肉泵和呼吸泵辅助。
Cardiac hypertrophy – thickening of the heart muscle wall due to long-term training, making the heart more efficient.
心肌肥大 – 长期训练导致心壁增厚，使心脏泵血更高效。
5. Respiratory System Terms | 呼吸系统术语
The respiratory system supplies oxygen to the blood and removes carbon dioxide. Understanding lung volumes and gas exchange is vital for explaining how exercise affects breathing.
呼吸系统为血液供氧并排出二氧化碳。理解肺容量与气体交换是解释运动影响呼吸的关键。
Breathing rate (ventilation rate) – breaths per minute. Rises with exercise intensity.
呼吸频率（通气频率） – 每分钟呼吸次数，随运动强度上升。
Tidal volume (TV) – volume of air inhaled or exhaled in one normal breath (approx. 500 ml at rest).
潮气量 (TV) – 一次正常呼吸吸入或呼出的气量（安静时约 500 毫升）。
Minute ventilation (VE) – total air moved per minute; VE = breathing rate × tidal volume.
每分通气量 (VE) – 每分钟进出肺部的气体总量；VE = 呼吸频率 × 潮气量。
Vital capacity (VC) – maximum air that can be forcibly exhaled after a maximum inhalation.
肺活量 (VC) – 最大吸气后尽力呼出的最大气量。
Residual volume (RV) – air remaining in the lungs after maximal expiration; prevents lung collapse.
余气量 (RV) – 最大呼气后仍留在肺内的气量，防止肺塌陷。
Total lung capacity (TLC) – total volume of air in the lungs after a maximum inhalation; TLC = VC + RV.
肺总量 (TLC) – 最大吸气后肺内气体总容积；TLC = VC + RV。
Gas exchange – diffusion of O₂ from alveoli into blood and CO₂ from blood into alveoli.
气体交换 – 氧气从肺泡扩散入血，二氧化碳从血液扩散入肺泡。
Alveoli – tiny air sacs in the lungs where gas exchange takes place; large surface area.
肺泡 – 肺部微小气囊，气体交换的场所，表面积巨大。
Diaphragm – dome-shaped muscle below the lungs; contracts and flattens during inhalation.
膈肌 – 肺下方的穹顶状肌肉，吸气时收缩变平。
Intercostal muscles – muscles between the ribs; lift the ribcage up and out during inhalation.
肋间肌 – 肋骨间肌肉，吸气时上提并外扩胸廓。
Oxygen debt (EPOC) – extra oxygen consumed after exercise to repay the deficit built up during anaerobic work.
氧债（运动后过量氧耗 EPOC） – 运动后额外消耗的氧气，以偿还无氧运动积累的亏空。
VO₂ max – maximum volume of oxygen the body can use per minute per kg of body mass; the best measure of aerobic fitness.
最大摄氧量 (VO₂max) – 每分钟每公斤体重能利用的最大氧量，是有氧适能的最佳指标。
6. Principles of Training (SPORT & FITT) | 训练原则 (SPORT 与 FITT)
Effective programmes apply the SPORT and FITT principles to ensure continuous improvement and avoid plateaus or overtraining.
有效的训练计划必须运用 SPORT 与 FITT 原则，确保持续进步并避免停滞或过度训练。
Specificity – training must be relevant to the sport, energy system and muscle groups used.
专项性 – 训练必须与专项运动、能量系统和所用肌群相关。
Progression – gradually increasing demands to keep the body adapting.
渐进性 – 逐步提高负荷，使身体持续适应。
Overload – pushing the body beyond its normal limits. Achieved through FITT variables.
超负荷 – 使身体承受超过平常的负荷，通过调整 FITT 变量实现。
Reversibility – 'use it or lose it'; fitness declines when training stops.
可逆性 – ‘用进废退’；停止训练后适能水平下降。
Tedium (variety) – preventing boredom by varying training methods to sustain motivation.
多样性 – 变化训练方法防止枯燥，维持积极性。
Frequency – how often you train (e.g. 3-5 times per week).
频率 (Frequency) – 每周训练的次数（如 3-5 次）。
Intensity – how hard you train; often measured as % of HR max or RPE.
强度 (Intensity) – 训练的努力程度；常以最大心率百分比或主观疲劳量表衡量。
Time – duration of each session (e.g. 30-60 minutes).
时间 (Time) – 每次训练的时长（如 30-60 分钟）。
Type – the mode of exercise (e.g. continuous, interval, circuit, weight training).
类型 (Type) – 运动方式（如持续训练、间歇训练、循环训练、负重训练）。
Training zone – target heart rate range; aerobic zone usually 60-80% of HR max.
训练区间 – 目标心率范围；有氧区间通常为最大心率的 60-80%。
Rating of Perceived Exertion (RPE) – Borg Scale 6-20; subjective measure of effort.
主观疲劳量表 (RPE) – 博格 6-20 级量表，主观评估努力程度。
7. Components of Fitness | 体能要素
Fitness is divided into health-related and skill-related components. Both are essential for all-round performance.
体能分为健康相关要素和技能相关要素，两者对全面运动表现都很重要。
Cardiovascular endurance – ability of the heart and lungs to supply oxygen over sustained activity.
心血管耐力 – 心肺持久活动中持续供应氧气的能力。
Muscular endurance – ability of a muscle or muscle group to repeat contractions without fatigue.
肌肉耐力 – 肌肉或肌群反复收缩且不易疲劳的能力。
Muscular strength – maximum force a muscle can exert in a single contraction.
肌肉力量 – 肌肉单次收缩所能产生的最大力量。
Flexibility – range of motion available at a joint.
柔韧性 – 关节可达到的活动范围。
Body composition – ratio of fat mass to lean mass (muscle, bone, organs).
身体成分 – 脂肪量与去脂体重（肌肉、骨骼、器官）的比例。
Speed – time taken to cover a distance (distance/time).
速度 – 移动一段距离所需的时间（距离/时间）。
Power – combination of strength and speed; work done per unit of time.
爆发力 – 力量与速度的结合；单位时间内所做的功。
Agility – ability to change direction quickly while maintaining control.
敏捷性 – 快速改变方向同时保持控制的能力。
Balance – ability to maintain the centre of mass over a base of support, static or dynamic.
平衡 – 在支撑面内维持重心的能力，分为静态与动态。
Coordination – smooth and efficient integration of body parts in movement patterns.
协调性 – 身体各部位在动作模式中流畅高效地配合。
Reaction time – time between a stimulus and the initiation of movement.
反应时 – 刺激出现到动作启动之间的时间。
8. Nutrition & Hydration | 营养与水合
Proper fuel and fluids optimise performance and recovery. Diet must match the demands of training and competition.
合理的燃料和水分能优化运动表现与恢复。饮食须匹配训练与比赛的需求。
Macronutrients – carbohydrates, proteins and fats; needed in large amounts for energy and repair.
宏量营养素 – 碳水化合物、蛋白质和脂肪；需大量摄入以提供能量和修复组织。
Carbohydrates – primary energy source; stored as glycogen in muscles and liver.
碳水化合物 – 主要能量来源，以糖原形式储存于肌肉和肝脏中。
Glycogen – stored form of glucose; depletes during prolonged exercise, leading to fatigue.
糖原 – 葡萄糖的储存形式；长时间运动中耗尽会导致疲劳。
Protein – essential for muscle repair and growth; made of amino acids.
蛋白质 – 肌肉修复和生长所必需，由氨基酸构成。
Fats – concentrated energy source and vital for insulation and hormone production.
脂肪 – 浓缩能量来源，对保温和激素生成至关重要。
Micronutrients – vitamins and minerals required in smaller amounts for metabolism and bone health (e.g. calcium, iron).
微量营养素 – 维生素与矿物质，需求量小但支撑代谢和骨骼健康（如钙、铁）。
Hydration – maintaining fluid balance; even 2% dehydration can impair performance.
水合作用 – 保持体液平衡；仅 2% 的脱水即可削弱运动表现。
Dehydration – loss of water leading to increased heart rate, fatigue and cramp.
脱水 – 水分流失引起心率和疲劳上升、肌肉痉挛。
Electrolytes – ions (sodium, potassium, chloride) lost in
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