📚 IGCSE OCR PE: Key Terminology Memorisation Guide | IGCSE OCR 体育：词汇术语速记指南
Mastering the precise terminology in IGCSE OCR Physical Education is essential for exam success. This guide breaks down key technical terms across all major topics, pairing clear English definitions with Chinese translations to accelerate your memorisation and comprehension.
掌握 IGCSE OCR 体育中的精确术语是通过考试的关键。本指南按主要章节梳理核心术语，提供清晰的英文释义与中文翻译，帮助你高效记忆与理解。
1. The Skeletal System & Movement Terms | 骨骼系统与运动术语
Flexion is the bending movement that decreases the angle between two bones at a joint, such as flexing the elbow during a bicep curl.
屈曲是减小关节处两骨之间角度的弯曲动作，例如在肱二头肌弯举时屈肘。
Extension increases the joint angle, returning the body part to an anatomical position; straightening the knee when kicking is a clear example.
伸展是增大关节角度、使身体部位恢复解剖位置的伸展动作，踢腿时伸直膝关节即为典型例子。
Abduction means moving a limb away from the midline of the body, like raising an arm sideways.
外展指将肢体移离身体中线，如侧平举手臂。
Adduction is the opposite action, moving a limb towards the midline, such as crossing an arm across the chest.
内收是外展的反向动作，将肢体移向身体中线，如将手臂交叉于胸前。
Rotation occurs when a bone turns around its longitudinal axis, seen when shaking the head ‘no’ or rotating the shoulders.
旋转指骨绕自身长轴转动，如摇头说“不”或转动肩膀。
Circumduction combines flexion, extension, abduction and adduction to move a limb in a cone shape, typical of a bowler’s arm action in cricket.
环转综合了屈曲、伸展、外展和内收，使肢体做圆锥形运动，板球投球手的挥臂动作就是典型的环转。
Synovial joints are freely movable joints featuring articular cartilage, a joint cavity filled with synovial fluid, and a fibrous capsule reinforced by ligaments. Ball-and-socket (hip), hinge (elbow) and pivot (neck) are key types.
滑膜关节是自由活动关节，包含关节软骨、充满滑液的关节腔及由韧带加固的纤维囊。球窝关节（髋）、铰链关节（肘）和枢轴关节（颈）是主要类型。
Ligaments are tough, elastic bands of connective tissue that connect bone to bone, providing joint stability. Tendons connect muscle to bone and transmit the force that creates movement. Cartilage covers the ends of bones to reduce friction and absorb shock.
韧带是坚韧而有弹性的结缔组织带，连接骨与骨，提供关节稳定性。肌腱连接肌肉与骨骼，传递产生运动的力。软骨覆盖骨端，减少摩擦并吸收冲击。
2. The Muscular System & Contraction Types | 肌肉系统与收缩类型
Skeletal muscle is voluntary, striated muscle attached to bones that enables conscious movement. Cardiac muscle is found only in the heart walls and contracts involuntarily. Smooth muscle lines the walls of internal organs like the intestines and blood vessels, also working involuntarily.
骨骼肌是附着于骨的随意肌，呈条纹状，可控制有意识运动。心肌仅见于心壁，不随意收缩。平滑肌分布于肠道、血管等内脏器官管壁，同样不随意工作。
Antagonistic pairs refer to sets of muscles that oppose each other's action. When the agonist (prime mover) contracts to create movement, the antagonist relaxes. For example, during elbow flexion the biceps is the agonist and the triceps is the antagonist.
拮抗肌对指功能相反的两组肌肉。当主动肌（原动肌）收缩产生运动时，拮抗肌放松。例如，屈肘时肱二头肌是主动肌，肱三头肌是拮抗肌。
Isotonic contraction produces movement with a change in muscle length. Concentric contraction shortens the muscle under tension, like lifting a dumbbell. Eccentric contraction lengthens the muscle while it's under tension, such as lowering a dumbbell slowly.
等张收缩产生运动，肌纤维长度发生改变。向心收缩使肌肉在张力下缩短，如举起哑铃。离心收缩让肌肉在张力下被拉长，如缓慢放下哑铃。
Isometric contraction generates force without changing muscle length and without movement at the joint. Holding a plank position relies heavily on isometric contractions of the core muscles.
等长收缩产生力量但不改变肌肉长度，关节角度不变。平板支撑主要依赖核心肌群的等长收缩。
Slow twitch (Type I) muscle fibres contract slowly with low force but are highly resistant to fatigue; they suit endurance activities like marathon running. Fast twitch (Type IIx) fibres contract rapidly and forcefully but fatigue quickly, ideal for sprinting or weightlifting.
慢缩（I型）肌纤维收缩慢、力量小但抗疲劳能力强，适合马拉松等耐力运动。快缩（IIx型）肌纤维收缩快、力量大但易疲劳，适用于短跑或举重。
3. The Cardiovascular & Respiratory Systems | 心血管与呼吸系统术语
per beat. Cardiac output (Q) = SV × HR, representing total blood volume pumped per minute.
心率(HR)指每分钟心跳次数。每搏输出量(SV)是左心室每搏泵出的血量。心输出量(Q) = 每搏输出量 × 心率，代表每分钟泵出的总血量。
During exercise, tidal volume (the volume of air inhaled or exhaled per normal breath) and minute ventilation (the volume of air moved per minute) increase. Vital capacity is the maximum amount of air that can be forcibly exhaled after a full inhalation.
运动时，潮气量（每次正常呼吸吸入或呼出的空气量）和每分通气量（每分钟移动的空气量）增大。肺活量指最大吸气后可用力呼出的最大气量。
VO₂ max is the maximal volume of oxygen the body can take in, transport and utilise per minute, measured in ml/kg/min. It is a direct indicator of a performer's aerobic capacity.
最大摄氧量(VO₂ max)是身体每分钟可摄入、运输和利用的最大氧气量，单位为毫升/公斤/分钟，直接体现有氧能力。
Gaseous exchange occurs at the alveoli–capillary interface. Oxygen diffuses from the alveoli into the blood, binding to haemoglobin, while carbon dioxide diffuses from the blood into the alveoli to be exhaled.
气体交换发生在肺泡-毛细血管交界处。氧气从肺泡扩散入血，与血红蛋白结合；二氧化碳则从血液扩散到肺泡排出。
Anaerobic threshold is the exercise intensity at which lactate begins to accumulate rapidly in the blood. Above this point, ventilation increases disproportionately to the load.
无氧阈指血液中乳酸开始快速堆积的运动强度。超过此阈值后，通气量的增加与运动负荷不成比例。
4. Components of Fitness & Training Principles | 体能要素与训练原则
Health-related fitness components include cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. Skill-related fitness components include agility, balance, coordination, power, reaction time and speed.
健康相关体适能包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。技能相关体适能包括灵敏、平衡、协调、爆发力、反应时间和速度。
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to working muscles over sustained periods. Muscular strength is the maximum force a muscle group can exert against a resistance in a single contraction.
心血管耐力指心肺持续为工作肌群供氧的能力。肌肉力量是肌群单次收缩对抗阻力所产生的最大力量。
Agility is the ability to change the body's position and direction quickly under control. Balance is the maintenance of the centre of mass over the base of support, whether static (still) or dynamic (moving).
灵敏是在控制下快速改变身体位置和方向的能力。平衡是使重心保持在支撑面内的能力，可分为静态（静止）和动态（移动）平衡。
The FITT principle prescribes Frequency (how often), Intensity (how hard), Time (how long) and Type (mode of exercise) as variables to design and progress a training programme.
FITT原则将频率(多频繁)、强度(多费力)、时间(多长)和类型(运动模式)作为设计和进阶训练计划的变量。
Specificity requires training to be relevant to the particular sport or goal. Progressive overload demands gradually increasing stress on the body beyond what it is accustomed to, ensuring continued adaptation.
特异性要求训练与特定运动或目标相关。渐进超负荷要求对身体施加逐渐增大的、超出习惯水平的压力，确保持续适应。
Reversibility, often referred to as detraining, means fitness gains are lost when training stops or is reduced significantly. Tedium occurs when a performer loses motivation due to repetitive, unvaried training, which can be prevented by adding variety.
可逆性，也称停训，指停止或明显减少训练后体适能增益会下降。枯燥乏味指运动员因训练重复单调而丧失动力，可通过增加变化来预防。
5. Energy Systems & Exercise Physiology | 能量系统与运动生理学
Adenosine triphosphate (ATP) is the immediate energy currency used for all muscular contractions. Since stored ATP is very limited, it must be resynthesised continuously using three energy systems.
腺苷三磷酸(ATP)是所有肌肉收缩的直接能量来源。由于ATP储量极少，必须通过三大能量系统持续再合成。
The ATP–PC (phosphocreatine) system provides energy for short, explosive efforts lasting up to 10 seconds. It does not require oxygen and produces no lactic acid. The breakdown of phosphocreatine (PCr) drives ATP resynthesis rapidly.
ATP–PC(磷酸肌酸)系统为持续10秒以内的短时爆发力活动供能，无需氧气，不产生乳酸。磷酸肌酸(PCr)的分解快速驱动ATP再合成。
The lactic acid system (anaerobic glycolysis) dominates high-intensity efforts of 10–90 seconds. Glycogen is broken down into pyruvate, which is converted to lactic acid when oxygen is insufficient. Accumulation of hydrogen ions contributes to muscle fatigue.
乳酸系统(无氧糖酵解)主导10–90秒的高强度运动。糖原分解为丙酮酸，在氧气不足时转化为乳酸。氢离子累积导致肌肉疲劳。
The aerobic system uses oxygen to break down carbohydrates, fats and, in prolonged exercise, proteins. It yields large amounts of ATP and supports activities lasting longer than 90–120 seconds. The complete oxidation of glucose yields CO₂ and H₂O.
有氧系统利用氧气分解碳水化合物、脂肪，长时间运动下也会利用蛋白质。它产生大量ATP，支持持续90–120秒以上的活动。葡萄糖完全氧化生成二氧化碳和水。
Oxygen debt, also termed excess post-exercise oxygen consumption (EPOC), is the increased oxygen intake during recovery to repay the deficit created during anaerobic work. It helps remove lactate and restore PCr and oxygen levels.
氧债，也称运动后过量氧耗(EPOC)，是恢复期摄入的额外氧气，用于偿还无氧运动造成的氧亏，帮助清除乳酸、恢复磷酸肌酸和氧储。
Lactate threshold is the point during incremental exercise at which blood lactate concentration rises sharply. A higher threshold indicates a better ability to sustain high-intensity efforts before fatiguing.
乳酸阈指递增负荷运动中血乳酸浓度急剧升高的拐点。阈值越高，说明运动员在疲劳前维持高强度运动的能力越强。
6. Skill Acquisition & Sport Psychology | 技能习得与运动心理学
An open skill is performed in an unpredictable, changing environment where the performer must react to external factors, e.g. a football pass. A closed skill takes place in a stable, predictable environment, e.g. a free throw in basketball.
开放性技能在不可预测、变化的环境中进行，执行者必须对外部因素做出反应，例如足球传球。闭锁性技能在稳定、可预测的环境下执行，例如篮球罚球。
A gross skill involves large muscle groups and does not require high precision, such as running. A fine skill uses small muscle groups and demands accuracy and hand–eye coordination, like a snooker shot.
粗大技能调动大肌群，不要求高度精确，如跑步。精细技能运用小肌群，需要准确性和手眼协调，如斯诺克击球。
Discrete skills have a clear beginning and end, e.g. a golf swing. Serial skills combine several discrete actions into a sequence, e.g. a triple jump. Continuous skills have no distinct start or finish, e.g. cycling.
离散技能有清晰的开始和结束，例如高尔夫挥杆。序列技能将多个离散动作串联为一套流程，例如三级跳远。连续性技能没有明显的始终界限，例如骑行。
Guidance can be visual (demonstrations, video), verbal (coaching instructions), manual (physical support by the coach) or mechanical (using equipment like a harness). An effective coach blends methods based on the learner's stage.
指导可分为视觉(示范、视频)、语言(教练口令)、手法(教练身体扶持)和器械(运用保护带等装置)。高效教练根据学习者所处阶段混合运用多种指导方式。
Intrinsic feedback comes from the performer's own senses, e.g. feeling a good tennis serve. Extrinsic feedback is provided by external sources, such as a coach's praise or a stopwatch time. Knowledge of results is about the outcome; knowledge of performance is about the movement quality.
内在反馈源自运动员自身感觉，例如察觉到一记好发球。外在反馈来自外部信息源，如教练表扬或秒表时间。结果反馈关注结果，过程反馈关注动作质量。
Arousal is the level of mental and physical readiness. According to the inverted-U theory, performance improves with arousal up to an optimal point, after which excessive arousal causes performance decline. The optimum varies with skill type and personality.
唤醒指心理与身体的准备程度。倒U形理论认为，表现随唤醒水平上升而提高，达到最佳点后，过度唤醒会导致表现下滑。最佳唤醒点因技能类型和人格而异。
7. Biomechanics & Movement Analysis | 生物力学与运动分析
Force is a push or pull that can cause an object or body to change speed, direction or shape. It is measured in newtons (N). Internal forces are produced by muscles; external forces include gravity and friction.
力是推或拉，可使物体或人体改变速度、方向或形状，单位为牛顿(N)。内力由肌肉产生，外力包括重力和摩擦力。
The centre of mass is the point where all of the body's mass is considered to be concentrated. In a symmetrical upright posture, it lies around the hips. The line of gravity is an imaginary vertical line passing through the centre of mass towards the ground.
重心是假设身体全部质量集中之点，在对称直立姿势中大约位于臀部。重力线是通过重心向地面画的假想垂直线。
Stability increases when the line of gravity falls centrally within a wide base of support, the centre of mass is kept low, and the body mass is large. A gymnast landing with bent knees and feet apart uses these principles.
当重力线落在宽大支撑面中央、重心降低且身体质量较大时，稳定性增强。体操运动员分腿屈膝落地就是运用这些原则。
Levers help generate force, speed or range of movement. In a first-class lever, the fulcrum lies between the effort and the load (e.g. the head nodding). In a second-class lever, the load is between the fulcrum and effort (e.g. standing on tiptoes). In a third-class lever, the effort sits between the fulcrum and load (e.g. bicep curl); most human limbs operate as third-class levers.
杠杆有助于产生力量、速度或运动幅度。一级杠杆中支点在力与负荷之间(如点头动作)。二级杠杆中负荷在支点和力之间(如提踵站立)。三级杠杆中力在支点和负荷之间(如肱二头肌弯举)；人体多数肢体属于三级杠杆。
Newton' econd Law links acceleration to net force and mass (F = ma). The Third Law explains action–reaction pairs, such as a sprinter pushing back on the blocks and being propelled forward.
牛顿第一定律(惯性)指出物体保持静止或匀速直线运动，除非受到外力。第二定律将加速度与净力和质量联系起来(F = ma)。第三定律说明作用力与反作用力成对出现，如短跑运动员向后蹬起跑器而被向前推进。
Projectiles are objects or bodies moving through the air under the influence of forces such as gravity and air resistance. The trajectory is affected by speed of release, angle of release and height of release. A 45° release angle maximises range in a vacuum, but the optimal angle lowers in the presence of air resistance.
抛射体是在空气阻力与重力等影响下飞行的物体或人体。轨迹受出手速度、出手角度和出手高度影响。真空中45°投出角度射程最远，但实际存在空气阻力时最佳角度略低。
8. Health, Nutrition & Training Methods | 健康、营养与训练方法
Balanced nutrition includes macronutrients: carbohydrates (main energy fuel), proteins (growth and repair) and fats (energy source, insulation). Micronutrients are vitamins and minerals that support metabolic processes, bone health and immunity.
均衡营养包括宏量营养素：碳水化合物(主要能量来源)、蛋白质(生长与修复)和脂肪(能量、保温)。微量营养素是支撑代谢、骨骼健康和免疫的维生素与矿物质。
Carbohydrate loading is a strategy used by endurance athletes to maximise glycogen stores by tapering training and increasing carbohydrate intake in the days before a major event.
碳水化合物加载是耐力运动员在大赛前数天减少训练并增加碳水化合物摄入，以求最大化糖原储备
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