📚 KS3 CIE Physical Education: Vocabulary & Terminology Quick Reference Guide | KS3 CIE 体育：词汇术语速记指南
Mastering key vocabulary is essential for success in KS3 CIE Physical Education. This quick reference guide breaks down important terms across anatomy, physiology, fitness, training, skills, rules, nutrition, and safety. Each term is paired with a simple memory tip to help you learn faster and recall during exams.
掌握关键术语是在 KS3 CIE 体育考试中取得好成绩的基础。本速记指南涵盖解剖学、生理学、体能、训练、技能、规则、营养与安全等重要领域的术语。每个术语都配有简单的记忆技巧，帮助你更快学习并在考试中准确回忆。
1. Why Vocabulary Wins Marks | 为什么术语能直接拿分
In CIE-style PE papers, marks are awarded for using the correct technical term, not for describing it in everyday language. Writing 'the joint fluid reduces friction' may earn zero if the mark scheme says 'synovial fluid'. Learning the precise word is therefore a scoring skill, not just revision.
在 CIE 体育考题中，得分点往往在于是否使用正确的专业术语，而不是用日常语言描述。如果你写"关节里的液体减少摩擦"，而评分标准要求"滑液（synovial fluid）"，可能一分不得。因此，记住精确的词汇本身就是一项得分技能，而不只是复习。
A second reason is economy of writing. One accurate term such as 'antagonistic pair' can replace a whole sentence, leaving you time and space to develop the explanation that carries the higher-order marks.
第二个原因是节约书写。像"拮抗肌群（antagonistic pair）"这样一个准确术语可以替代一整句话，为你节省时间与版面，用来展开能拿高分（高阶思维分）的解释。
A third reason is confidence under pressure. When a definition is stored with a memory hook, you retrieve it instantly instead of freezing on a two-mark 'define' question at the start of the paper.
第三个原因是压力下的自信。当一个定义与记忆挂钩绑定后，你能在开卷的两分"下定义"题前瞬间提取，而不是大脑一片空白。
Use this guide in three passes: first read the term and its definition, then cover the definition and say it aloud, then test yourself by writing the term from the memory tip alone.
本指南建议分三遍使用：第一遍读术语和定义；第二遍遮住定义，口头复述；第三遍只看记忆技巧，把术语写出来自测。
2. The Skeleton and Joints | 骨骼与关节术语
Vertebrae: The small interlocking bones that form the spinal column, protecting the spinal cord. Memory tip: 'Verte-brae' - think of 'vertical' plus 'brae' (a slope) - your backbone keeps you vertically upright on any slope.
脊椎骨：构成脊柱并保护脊髓的小块互锁骨骼。记忆技巧：'Verte-brae'——联想到 'vertical（垂直的）' 和 'brae（斜坡）'——无论斜坡多陡，脊柱都让你保持垂直。
Cartilage: A smooth, rubbery tissue covering the ends of bones at joints, reducing friction and absorbing shock. Memory tip: 'Carti-lage' sounds like 'cushion-lage' - it is the cushion of your joints.
软骨：覆盖在关节处骨头末端的平滑、有弹性的组织，可减少摩擦并吸收冲击。记忆技巧：'Cartilage' 发音近似 'cushion-lage'——它是关节的缓冲垫。
Ligament: A tough band of fibrous tissue connecting bone to bone, stabilizing the joint. Memory tip: 'Ligament' links bones - both start with L, like 'Linking Ligament'.
韧带：连接骨与骨的坚韧纤维组织带，能稳定关节。记忆技巧：'Ligament' 连接骨头——两者都以 L 开头，可记作"连接韧带"。
Tendon: A cord of strong, flexible tissue attaching muscle to bone. Memory tip: 'Tendon' tugs on bone when muscle contracts. Think 'Tendon Tugs'.
肌腱：将肌肉附着于骨骼的强韧、柔韧的索状组织。记忆技巧：肌肉收缩时肌腱牵拉骨头，可以记作"肌腱牵拉"。
Synovial joint: A freely movable joint with a fluid-filled cavity, such as the knee or elbow. Memory tip: 'Synovial' sounds like 'sin-oil' - the joint contains oily synovial fluid for smooth movement.
滑液关节：具有充液腔且可自由活动的关节，如膝关节和肘关节。记忆技巧：'Synovial' 听起来像 'sin-oil（油）'——关节内有滑液如同润滑油，让运动更顺滑。
You should also be able to name the joint types and give a sporting example of each.
你还应能说出关节类型，并为每种类型举出一个运动实例。
- Hinge joint | 铰链关节: movement in one plane only, e.g. knee, elbow (flexion and extension). | 只能在一个平面运动，如膝、肘（屈与伸）。
- Ball-and-socket joint | 球窝关节: movement in all planes, e.g. hip, shoulder (flexion, extension, abduction, rotation, circumduction). | 可在各平面运动，如髋、肩（屈、伸、外展、旋转、环转）。
- Pivot joint | 枢轴关节: rotation only, e.g. the atlas and axis at the top of the neck. | 只能旋转，如颈椎的寰椎与枢椎之间。
- Gliding joint | 滑动关节: sliding or twisting movements, e.g. between the carpals of the wrist. | 滑动或扭转运动，如腕部腕骨之间。
The five functions of the skeleton are support, protection, movement, blood cell production and mineral storage. Memory tip: 'SPMMB' - Some People Move My Bones.
骨骼的五大功能是支撑、保护、运动、造血和储存矿物质。记忆技巧：'SPMMB'——有人搬动我的骨头（Some People Move My Bones）。
3. Muscles and Movement | 肌肉与运动术语
Antagonistic pair: Two muscles that work together so that when one contracts (shortens), the other relaxes (lengthens), producing movement in opposite directions. Memory tip: 'Antagonists' are against each other but must cooperate - like a tug-of-war team.
拮抗肌群：两块肌肉协同工作，当一块收缩（变短）时另一块放松（变长），从而产生相反方向的运动。记忆技巧：'Antagonist' 意为"对抗者"，它们互相对抗却又必须合作——像拔河队一样。
Agonist (prime mover): The muscle that contracts to produce the required movement. Antagonist: The muscle that relaxes to allow that movement.
主动肌（原动肌）：收缩并产生所需运动的那块肌肉。对抗肌：放松以使该运动得以完成的肌肉。
A classic exam example: in elbow flexion, the biceps is the agonist and the triceps is the antagonist; in elbow extension, the roles reverse.
经典考题例子：屈肘时肱二头肌为主动肌、肱三头肌为对抗肌；伸肘时角色互换。
Flexion and extension: Flexion decreases the angle at a joint; extension increases it. Memory tip: 'Flex' means bend, as in a flexed arm showing off a muscle.
屈与伸：屈减少关节角度；伸增加关节角度。记忆技巧：'Flex' 意为弯曲，就像弯起手臂展示肌肉。
Abduction and adduction: Abduction moves a limb away from the midline of the body; adduction moves it back towards the midline. Memory tip: 'Abduct' means to take away, like an abduction in a story takes someone away.
外展与内收：外展使肢体远离身体中线；内收使肢体回到中线。记忆技巧：'Abduct' 意为"带走"，就像故事里的绑架案（abduction）把人带走。
Isotonic contraction: The muscle changes length and the joint moves, e.g. a biceps curl. Isometric contraction: The muscle tenses but does not change length and the joint does not move, e.g. a plank hold.
等张收缩：肌肉长度改变、关节产生运动，如二头肌弯举。等长收缩：肌肉紧张但长度不变、关节不运动，如平板支撑。
Fast twitch fibres: Contract quickly and powerfully but tire quickly - suited to sprinting and jumping. Slow twitch fibres: Contract slowly but resist fatigue - suited to marathon running. Memory tip: 'Fast = Fizzle out fast'.
快肌纤维：收缩快而有力但易疲劳，适合短跑和跳跃。慢肌纤维：收缩慢但耐疲劳，适合马拉松跑。记忆技巧：'Fast = Fizzle out fast（快肌快速耗竭）'。
Key muscle names worth memorizing with their location: deltoid (shoulder), pectorals (chest), latissimus dorsi (upper back), abdominals (stomach), gluteals (buttocks), quadriceps (front thigh), hamstrings (back thigh), gastrocnemius (calf).
需要记住位置的主要肌肉名称：三角肌（肩）、胸肌（胸）、背阔肌（上背）、腹肌（腹部）、臀肌（臀部）、股四头肌（大腿前侧）、腘绳肌（大腿后侧）、腓肠肌（小腿肚）。
4. Cardiovascular and Respiratory Systems | 心血管与呼吸系统
Heart rate (HR): umber of times the heart beats per minute, measured in bpm. Memory tip: HR = heart racing.
心率：心脏每分钟跳动的次数，单位 bpm。记忆技巧：HR = heart racing（心跳加速）。
Stroke volume (SV): The volume of blood pumped out of the left ventricle in one beat. Memory tip: 'Stroke' is a single push, 'volume' is how much.
每搏输出量：左心室每次搏动泵出的血液量。记忆技巧：'Stroke' 是一次推动，'volume' 是推动的量。
Cardiac output (Q): The volume of blood pumped per minute. The relationship is:
心输出量：每分钟泵出的血液总量。其关系式为：
Cardiac output = Heart rate × Stroke volume (Q = HR × SV)
During exercise cardiac output can rise from about 5 dm³ min⁻¹ at rest to over 20 dm³ min⁻¹ in a trained athlete because both HR and SV increase.
运动时，心输出量可从安静时约 5 dm³ min⁻¹ 升至训练有素的运动员的 20 dm³ min⁻¹ 以上，因为心率和每搏输出量都增加了。
Aerobic exercise: Working at a moderate intensity with enough oxygen supplied, using glucose and fat as fuel, e.g. a 5 km jog. Anaerobic exercise: Short, high-intensity work without enough oxygen, using glucose only and producing lactic acid, e.g. a 100 m sprint.
有氧运动：中等强度、氧气供应充足，以葡萄糖和脂肪为燃料，如 5 公里慢跑。无氧运动：短时高强度、氧气供应不足，只利用葡萄糖并产生乳酸，如 100 米冲刺。
Oxygen debt: The extra oxygen you breathe in after exercise to break down the lactic acid that built up. Memory tip: it is a debt you pay back by continuing to breathe hard.
氧债：运动后额外吸入的氧气，用于分解体内积累的乳酸。记忆技巧：这是一笔"欠债"，你需要通过持续大口呼吸来偿还。
Tidal volume: The volume of air breathed in or out in one normal breath. Vital capacity: The maximum volume you can breathe out after a maximum breath in. Minute ventilation: Tidal volume × breaths per minute.
潮气量：一次正常呼吸吸入或呼出的气体量。肺活量：最大吸气后能呼出的最大气体量。每分通气量：潮气量 × 每分钟呼吸次数。
Minute ventilation = Tidal volume × Breathing rate
Gaseous exchange: Oxygen moves from the alveoli into the blood, and carbon dioxide moves from the blood into the alveoli, by diffusion. Memory tip: 'Gas goes across the wall'.
气体交换：氧气从肺泡进入血液，二氧化碳从血液进入肺泡，通过扩散完成。记忆技巧："气体穿过壁面"。
Vasodilation widens blood vessels to bring more blood to working muscles, while vasoconstriction narrows them, for example to reduce blood flow to the skin in the cold.
血管舒张使血管变宽，将更多血液送到工作肌；血管收缩使血管变窄，例如在寒冷时减少皮肤血流。
5. Components of Fitness | 体能要素
CIE-style courses usually separate fitness into health-related and skill-related components. Getting this classification right is a frequent one-mark question.
CIE 类课程通常把体能分为与健康相关的要素和与技能相关的要素。分清这一分类是常见的一分题考点。
| Component | 要素 | Meaning | 含义 | Sporting example | 运动实例 |
| Cardiovascular endurance (stamina) | 心血管耐力 | The ability of the heart and lungs to supply oxygen to working muscles for a long time | 心肺持续为工作肌供氧的能力 | Cross-country running | 越野跑 |
| Muscular endurance | 肌肉耐力 | A muscle or group repeating contractions many times | 肌肉或肌群反复收缩多次的能力 | Rowing, sit-ups | 划船、仰卧起坐 |
| Strength | 力量 | The maximum force a muscle can exert | 肌肉能发出的最大力 | Weightlifting, rugby scrum | 举重、橄榄球争球 |
| Speed | 速度 | How quickly the body or a body part moves | 身体或身体部位移动的快慢 | 100 m sprint | 100 米短跑 |
| Flexibility | 柔韧性 | The range of movement possible at a joint | 关节可达到的运动幅度 | Gymnastics, swimming | 体操、游泳 |
| Body composition | 身体成分 | The ratio of fat to lean mass | 脂肪与瘦体重的比例 | Any sport where weight matters | 任何对体重有要求的项目 |
| Power | 爆发力 | Strength × speed, work done quickly | 力量 × 速度，快速做功 | Shot put, high jump | 铅球、跳高 |
| Agility | 灵敏性 | Changing direction quickly and under control | 快速且受控地改变方向 | Badminton, football dribbling | 羽毛球、足球带球 |
| Balance | 平衡 | Keeping the centre of mass over the base of support | 保持重心位于支撑面之上 | Beam routines, cycling | 平衡木、自行车 |
| Coordination | 协调性 | Smooth, efficient use of two or more body parts together | 两个或多个身体部位顺畅高效地配合 | Tennis serve, dribbling | 网球发球、运球 |
| Reaction time | 反应时间 | The time between a stimulus and the response | 从刺激到反应之间的时间 | Sprint start, cricket batting | 短跑起跑、板球击球 |
A formula worth remembering is body mass index, sometimes used when discussing body composition:
讨论身体成分时常用到的一个公式是身体质量指数：
BMI = mass (kg) ÷ height (m)²
Memory tip for the list of components: pair each one with a sport you actually play, because the mark scheme always expects an applied example.
记忆这些要素的技巧：把每一项与你亲身参与的运动配对，因为评分标准总是要求结合实例。
6. Principles of Training and the FITT Principle | 训练原则与 FITT 原则
Progressive overload: Gradually increasing the demands on the body so that it continues to adapt. Memory tip: 'Overload, not overdo'.
渐进超负荷：逐步增加对身体的刺激，使其持续产生适应。记忆技巧："超负荷，不是超极限"。
Specificity: Training must match the demands of the chosen activity. Memory tip: a swimmer swims - they do not only lift weights.
专项性：训练必须符合所选项目的需求。记忆技巧：游泳运动员要下水游泳，不能只举铁。
Reversibility: Fitness is lost if training stops, often called the 'use it or lose it' principle.
可逆性：一旦停止训练，体能就会下降，常被称为"用进废退"原则。
Recovery: Rest days allow the body to repair tissue and adapt, and prevent overtraining.
恢复：休息日让身体修复组织、产生适应，并防止过度训练。
Individual differences (individual needs): A training programme should suit the age, ability, fitness level and goals of the individual.
个体差异（个体需求）：训练计划应适合个体的年龄、能力、体能水平和目标。
The FITT principle is the shorthand for planning any training session:
FITT 原则是规划任何训练课的简写口诀：
- F - Frequency: how often you train, e.g. three sessions per week. | F - 频率：训练的次数，如每周三次。
- I - Intensity: how hard you train, e.g. 70% of maximum heart rate. | I - 强度：训练的用力程度，如最大心率的 70%。
- T - Time: how long each session lasts, e.g. 30 minutes. | T - 时间：每次训练的时长，如 30 分钟。
- T - Type: the method used, e.g. continuous training, circuit training, interval training, plyometrics, static stretching. | T - 类型：采用的方法，如持续训练、循环训练、间歇训练、超等长训练、静力拉伸。
Estimated maximum heart rate and the working zone can be calculated as follows:
估算最大心率及其训练区间的方法如下：
Maximum HR ≈ 220 − Age
Training zone = (220 − Age) × 60% to 80%
So a 15-year-old training at 70% 15) × 0.70 ≈ 144 bpm. Always show your working, because method marks are often available.
因此，一名 15 岁的学生若以 70% 强度训练，目标心率约为 (220 − 15) × 0.70 ≈ 144 bpm。务必写出计算过程，因为常给"方法分"。
7. Skill Acquisition and Classification | 技能习得与分类
Open skill: A skill performed in an unpredictable environment where the performer must react, e.g. a pass in football. Closed skill: A skill performed in a predictable environment, e.g. a free throw in basketball or a gymnastics routine.
开放性技能：在不可预测的环境中完成、需要运动员做出反应的技能，如足球传球。封闭性技能：在可预测环境中完成的技能，如篮球罚球或体操成套动作。
Other classification pairs you should be able to define and apply:
其他应能定义并举例的分类对：
- Basic vs complex | 基础技能与复杂技能: judged by the number of decisions and movements involved. | 依据所涉及的决策与动作数量判断。
- Gross vs fine | 大肌肉技能与精细技能: gross skills use large muscle groups (a tackle), fine skills use small, precise movements (a dart throw). | 大肌肉技能使用大肌群（抢断），精细技能使用小肌肉群的精确动作（投飞镖）。
- Self-paced vs externally paced | 自主节奏与外控节奏: the performer controls the start (high jump) or an opponent controls the timing (returning a serve). | 由运动员自己控制开始（跳高），或由对手控制时机（接发球）。
- Discrete, serial, continuous | 分立、系列、连续技能: a single action (a penalty flick), a linked sequence (a triple jump), or a repeated cycle (cycling). | 单一动作（点球）、连贯组合（三级跳）、反复循环（骑车）。
Feedback: Information a performer receives about their performance. Intrinsic feedback comes from within (how the movement felt); extrinsic feedback comes from outside (a coach, video, or scoreboard).
反馈：运动员获得的关于其表现的信息。内在反馈来自自身（动作的感觉）；外在反馈来自外部（教练、录像或记分牌）。
Knowledge of results tells you the outcome (the ball went in), while knowledge of performance tells you about the technique (you bent your elbow too much).
结果认知告诉你结果（球进了），而表现认知告诉你技术细节（肘部弯曲过多）。
Guidance can be visual (demonstration), verbal (instructions), manual (the coach moves your limbs) or mechanical (a harness). Beginners benefit most from guidance and positive feedback.
指导可分为视觉（示范）、语言（讲解）、手法（教练移动你的肢体）或机械（保护带）。初学者从指导和正面反馈中获益最大。
Massed practice is continuous practice with short rests; distributed practice includes longer rest intervals. Motivation may be intrinsic (personal satisfaction) or extrinsic (medals, prizes).
集中练习是休息很短的连续练习；分散练习则包含较长的休息间隔。动机可以是内在的（个人满足感）或外在的（奖牌、奖励）。
8. Rules, Officials and Playing Positions | 规则、裁判与场上位置
Rules: The agreed laws that define how a game is played and keep it safe and fair. Rules differ from etiquette, which is unwritten good behaviour such as kicking the ball out when an opponent is injured.
规则：界定比赛如何进行、保证安全与公平的成文法则。规则不同于礼仪，后者是诸如对手受伤时把球踢出边线之类的非成文良好行为。
Foul: An unfair action that breaks a rule, such as a trip or a handball. Offside is a positional infringement, where a player is ahead of the last defender or the ball when it is played forward.
犯规：违反规则的不公平行为，如绊人或手球。越位是一种位置违例，指球向前传出时球员位于最后一名防守球员或球的前方。
Officials and their responsibilities are a common short-answer question:
裁判与官员及其职责是常见的简答题考点：
- Referee | 主裁判: overall control, applies the rules, may issue warnings and cards. | 全面掌控比赛，执行规则，可出示警告与红黄牌。
- Umpire | 裁判员: applies the rules in sports such as hockey and tennis. | 在曲棍球、网球等项目中执行规则。
- Assistant referee / linesman | 助理裁判 / 边裁: judges offside, throw-ins and
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