📚 WJEC Year 13 Physical Education: Key Terminology Quick Revision Guide | WJEC 高三体育：核心术语速记指南
Mastering the technical vocabulary of WJEC Year 13 Physical Education is essential for exam success. This quick revision guide breaks down the key terms across physiology, psychology, biomechanics and socio-cultural studies, pairing each definition with a memorable example or memory hook. Use it as a daily reference to sharpen your command of the subject, and aim to quote at least two precise terms in every extended answer you write.
掌握 WJEC 高三体育的技术词汇是考试成功的关键。本速记指南将生理学、心理学、生物力学和社会文化研究中的关键术语逐一分解，每个定义都配有易于记忆的示例或记忆钩子。请把它当作日常参考来提升对学科的掌控力，并争取在每一道长答题中至少准确引用两个专业术语。
1. Energy Systems and the Energy Continuum | 能量系统与能量连续体
ATP-PC system (alactic anaerobic): The ATP-PC system provides immediate energy for high-intensity activities lasting up to 8-10 seconds. It relies on stored adenosine triphosphate (ATP) and phosphocreatine (PC) in the muscle. No oxygen is required and no lactate is produced, making it the fastest but shortest-lasting energy source. Think of a 100 m sprinter exploding out of the blocks - that is pure ATP-PC power.
ATP-PC 系统（无氧无乳酸）：ATP-PC 系统为持续 8-10 秒的高强度活动提供即时能量。它依靠肌肉中储存的三磷酸腺苷（ATP）和磷酸肌酸（PC）。此过程无需氧气，也不产生乳酸，因此是最快但持续时间最短的能源。想象百米运动员从起跑器上爆发的瞬间，那就是纯粹的 ATP-PC 供能。
Lactic acid system (anaerobic glycolysis): When activity lasts beyond 10 seconds and up to around 2 minutes, the lactic acid system takes over. It breaks down glucose without oxygen, producing ATP and lactate, which causes fatigue. A 400 m runner finishing a lap relies heavily on this system, and the burning sensation in the muscles is a clear sign of lactate accumulation.
乳酸系统（无氧糖酵解）：当活动持续超过 10 秒、最长约 2 分钟时，乳酸系统开始接管。它在无氧条件下分解葡萄糖，产生 ATP 和乳酸，而乳酸会引发疲劳。400 米跑者冲过终点时高度依赖此系统，肌肉中的灼烧感正是乳酸堆积的明显信号。
Aerobic system: In the presence of oxygen, the aerobic system breaks down glucose and fats inside the mitochondria, yielding a large amount of ATP (approximately 36-38 ATP per glucose molecule) with no fatiguing by-products except heat and carbon dioxide. It dominates during low to moderate intensity work of long duration, such as a marathon or a 1500 m swim.
有氧系统：在有氧条件下，有氧系统在线粒体内分解葡萄糖和脂肪，产生大量 ATP（每分子葡萄糖约 36-38 个 ATP），除热量和二氧化碳外没有导致疲劳的副产物。它主导低至中等强度、长时间的运动，如马拉松或 1500 米游泳。
ATP → ADP + Pi + Energy
PC → P + C + Energy
Glucose + O₂ → CO₂ + H₂O + Energy (aerobic)
Energy continuum: The three systems never work in isolation. The energy continuum describes how their relative contribution shifts according to the intensity and duration of the activity. Related exam terms include lactate threshold (the intensity at which lactate accumulates faster than it can be removed) and OBLA, the onset of blood lactate accumulation, conventionally set at 4 mmol per litre of blood.
能量连续体：三大供能系统从不会孤立运作。能量连续体描述的是它们各自的相对贡献如何随运动强度和持续时间而变化。相关考点术语包括乳酸阈（乳酸堆积速度快于清除速度时的强度）以及 OBLA，即血乳酸开始堆积点，通常设定为每升血液 4 毫摩尔。
| System 系统 | Fuel 燃料 | Duration 持续时间 | Example 示例 |
| ATP-PC 无氧无乳酸 | ATP, PC | 0-10 s | 100 m sprint 百米 |
| Lactic acid 乳酸 | Glucose 葡萄糖 | 10 s - 2 min | 400 m 跑 |
| Aerobic 有氧 | Glucose, fat 糖、脂肪 | 2 min + | Marathon 马拉松 |
2. Fatigue, Recovery and EPOC | 疲劳、恢复与运动后过量氧耗
Fatigue: Fatigue is a reversible decline in performance caused by prolonged activity. At ATP-PC level it means depletion of phosphocreatine stores; during anaerobic glycolysis it means lactate accumulation and the associated drop in muscle pH; during aerobic work it means glycogen depletion, dehydration and rising core temperature.
疲劳：疲劳是指由长时间运动引起的、可逆的运动能力下降。在 ATP-PC 层面表现为磷酸肌酸储备耗竭；在无氧糖酵解阶段表现为乳酸堆积及随之而来的肌肉 pH 值下降；在有氧运动中则表现为糖原耗竭、脱水和核心体温升高。
EPOC (excess post-exercise oxygen consumption): EPOC is the elevated rate of oxygen uptake that continues after exercise stops, formerly called the oxygen debt. It has a fast alactacid component that replenishes ATP and PC stores, and a slow lactacid component that removes lactate and restores glycogen and body temperature.
EPOC（运动后过量氧耗）：EPOC 指运动停止后仍持续升高的摄氧量，旧称氧债。它包含一个快速的乳酸非依赖成分，用于补充 ATP 和 PC 储备；以及一个缓慢的乳酸相关成分，用于清除乳酸、恢复糖原储备并调节体温。
Recovery strategies: Active cool-down, stretching, hydration, carbohydrate and protein refuelling, ice baths or cold-water immersion, compression garments and quality sleep all speed up recovery. Exam answers score best when a strategy is linked to the specific mechanism it targets, for example: 'Active recovery maintains blood flow, which transports lactate to the liver, muscles and heart for oxidation.'
恢复策略：积极放松、拉伸、补水、碳水化合物与蛋白质补充、冰浴或冷水浸泡、压缩装备和优质睡眠都能加快恢复。答题时若能把策略与具体机制挂钩得分最高，例如：'积极性恢复可维持血流，把乳酸运送到肝脏、肌肉和心脏进行氧化利用。'
Memory hook: Link fatigue to the system that fails first, and always name the fuel that runs out or the by-product that builds up.
记忆钩子：把疲劳与最先失效的供能系统对应起来，并始终点明是燃料耗竭还是副产物堆积。
3. Muscular System and Types of Contraction | 肌肉系统与收缩类型
Sliding filament theory: Muscle contraction occurs when actin filaments slide over myosin filaments, shortening the sarcomere. Calcium ions (Ca²⁺) released from the sarcoplasmic reticulum bind to troponin, moving tropomyosin and exposing binding sites so that myosin heads form cross-bridges. ATP provides the energy to detach the heads, so without ATP the muscle stays locked in rigor.
肌丝滑行理论：肌肉收缩时，肌动蛋白丝在肌球蛋白丝上滑动，使肌节缩短。肌浆网释放的钙离子（Ca²⁺）与肌钙蛋白结合，使原肌球蛋白移位并暴露出结合位点，肌球蛋白头随即形成横桥。ATP 为横桥解离提供能量，因此没有 ATP 肌肉会僵直。
Motor unit and the all-or-none law: A motor unit is one motor neurone plus all the muscle fibres it stimulates. When stimulated, all fibres in that unit contract fully - the all-or-none law. Graded force is achieved by spatial summation (recruiting more units) and temporal summation (increasing firing frequency).
运动单位与全或无定律：一个运动单位由一个运动神经元及受其支配的全部肌纤维组成。受到刺激时，该单位内所有肌纤维完全收缩，即全或无定律。力量的递增通过空间总和（募集更多运动单位）与时间总和（提高放电频率）实现。
Muscle fibre types: Type I (slow oxidative) fibres are fatigue resistant, rich in mitochondria and myoglobin, and suited to endurance. Type IIa (fast oxidative glycolytic) fibres are fast, powerful and moderately fatigue resistant. Type IIx (fast glycolytic) fibres produce the greatest force but fatigue very quickly.
肌纤维类型：I 型（慢肌氧化型）抗疲劳、线粒体和肌红蛋白丰富，适合耐力项目。IIa 型（快肌氧化糖解型）收缩快、力量大且较抗疲劳。IIx 型（快肌糖解型）产生的力量最大，但极快疲劳。
Contraction types: Isotonic contractions involve a change in muscle length; concentric when the muscle shortens (the upward phase of a biceps curl) and eccentric when it lengthens under tension (the lowering phase). Isometric contractions generate tension with no change in length, as in a plank hold.
收缩类型：等张收缩伴随肌肉长度改变：向心收缩时肌肉缩短（肱二头肌弯举的上升阶段），离心收缩时肌肉在张力下被拉长（下放阶段）。等长收缩产生张力但长度不变，如平板支撑保持动作。
Antagonistic muscle action: The agonist (prime mover) is the muscle responsible for the movement, the antagonist relaxes and lengthens to allow it, the synergist assists the agonist, and the fixator stabilises the origin so the agonist can work efficiently. At the elbow, the biceps brachii is the agonist during flexion while the triceps brachii works as the antagonist.
对抗肌作用：主动肌（原动肌）是负责完成动作的肌肉，拮抗肌放松并拉长以配合其工作，协同肌协助主动肌，固定肌则稳定起点以保证主动肌高效发力。在肘关节屈曲时，肱二头肌是主动肌，肱三头肌作为拮抗肌。
4. Cardiorespiratory Terminology | 心肺系统术语
Stroke volume and heart rate: Stroke volume (SV) is the volume of blood ejected from the left ventricle per beat; heart rate (HR) is the number of beats per minute. Both increase with exercise, and their product gives cardiac output.
每搏输出量与心率：每搏输出量（SV）是左心室每次搏动射出的血量；心率（HR）是每分钟搏动次数。两者在运动时均升高，其乘积即为心输出量。
Cardiac output (Q) = Stroke volume (SV) × Heart rate (HR)
Ventilation terms: Tidal volume is the volume of air breathed in or out per breath, and respiratory rate is the number of breaths per minute. Minute ventilation is their product, and it rises sharply during exercise through deeper and faster breathing.
通气术语：潮气量是每次呼吸吸入或呼出的气量，呼吸频率是每分钟呼吸次数。每分通气量是二者的乘积，运动时通过加深加快呼吸而迅速上升。
Minute ventilation = Tidal volume × Respiratory rate
VO₂ max: VO₂ max is the maximum rate at which oxygen can be taken up, transported and used by the working muscles. It is the best single indicator of aerobic fitness and is limited by cardiac output, capillary density, mitochondrial volume and the arterio-venous oxygen difference (a-vO₂ diff).
最大摄氧量 VO₂ max：VO₂ max 是机体摄取、运输并供工作肌利用氧气的最大速率，是衡量有氧能力的最佳单一指标，受心输出量、毛细血管密度、线粒体
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