📚 Pre-U CCEA PE Formula & Theorem Quick Reference | Pre-U CCEA 体育公式定理速查手册
This quick reference guide compiles the essential formulas, theorems, and key principles required for the CCEA Pre-U Physical Education syllabus. Mastering these quantitative and conceptual tools will strengthen your exam responses in exercise physiology, biomechanics, and skill acquisition. Use this handbook for last-minute revision and as a checklist to ensure you can apply each equation accurately.
本速查手册汇集 CCEA Pre-U 体育课程所需的核心公式、定理与关键原理。掌握这些定量和概念性工具有助于提升你在运动生理学、生物力学和技能学习领域中的答题能力。可将本手册用于考前冲刺复习，或作为检查清单，确保能准确运用每一条方程。
1. Heart Rate Formulas | 心率公式
Estimating maximum heart rate and target training zones is fundamental for designing aerobic training programmes.
估算最大心率与目标训练区间是设计有氧训练计划的基础。
HRmax = 220 – age
The most widely used prediction equation subtracts the athlete's age from 220. Although individual variation exists, this provides a quick estimate of maximal heart rate.
最常用的预测公式是用 220 减去运动员的年龄。尽管存在个体差异，该公式能快速估算最大心率。
Target HR = Resting HR + Intensity × (HRmax – Resting HR)
The Karvonen formula (heart rate reserve method) incorporates resting heart rate to calculate personalised training zones. Intensity is expressed as a percentage (e.g., 0.6 to 0.85).
卡氏公式（心率储备法）引入安静心率来计算个性化的训练区间。强度用百分比表示（如 0.6 至 0.85）。
2. Body Composition Formulas | 身体成分公式
Body composition indices help evaluate health risks and monitor training adaptations.
身体成分指数有助于评估健康风险并监测训练适应。
BMI = mass (kg) / height² (m²)
Body Mass Index gives a rough indication of body fatness based on weight relative to height squared. It does not distinguish between fat and lean mass.
身体质量指数根据体重与身高平方的比值粗略反映体脂肪状况，但无法区分脂肪与瘦体重。
Waist-to-Hip Ratio (WHR) = waist circumference / hip circumference
WHR is used to assess fat distribution and cardiovascular disease risk, with central adiposity posing a greater health threat.
腰臀比用于评价脂肪分布与心血管疾病风险，中心性肥胖对健康的威胁更大。
3. Basal Metabolic Rate (BMR) | 基础代谢率
BMR represents the energy expenditure at rest to maintain vital functions, an important component in calculating daily energy needs.
基础代谢率代表安静状态下维持生命所需的最低能量消耗，是计算每日能量需求的重要组成部分。
BMR (Mifflin–St Jeor, simplified): Men: 10 × weight(kg) + 6
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