📚 Year 7 AQA Physical Education: Quick Reference Formulas & Theorems | Year 7 AQA 体育：公式定理速查手册
This quick reference handbook brings together all the essential formulas, principles and theorems covered in Year 7 AQA Physical Education. Use it to revise key calculations for heart rate, body composition, speed, levers and training theory, so you can apply them confidently in written work and practical sessions.
这本速查手册汇集了 Year 7 AQA 体育课程中所有重要的公式、原理和定理。你可以用它复习心率、身体成分、速度、杠杆以及训练理论的关键计算方法，从而在书面作业和实践课中自信地运用。
1. Maximum Heart Rate Formula | 最大心率公式
The simplest way to estimate your maximum heart rate (HRmax) is to subtract your age from 220. This value is used to set exercise intensity zones.
估算最大心率（HRmax）最简单的方法是用 220 减去你的年龄。这个数值用于设定运动强度区间。
HRmax = 220 – Age
For a 12-year-old student, estimated HRmax = 220 – minute (bpm). Remember this is only an estimate; individual maximum heart rates can vary.
对于一名 12 岁的学生，估算最大心率 = 220 – 12 = 208 次/分。请记住这只是估计值；每个人的实际最大心率会有所不同。
2. Target Heart Rate Zone | 靶心率区间
To improve aerobic fitness, you should exercise within a target heart rate zone based on a percentage of HRmax. A common target zone for moderate-to-vigorous activity is 60% to 80% of HRmax.
为了提高有氧适能，你应在基于最大心率百分比的靶心率区间内锻炼。常见的中高强度运动靶心率区间为最大心率的 60% 至 80%。
Target Zone = (HRmax × 0.60) to (HRmax × 0.80)
0.80 ≈ 166 bpm. Training within this range helps develop cardiovascular endurance safely.
以最大心率 208 次/分为例：下限 = 208 × 0.60 ≈ 125 次/分，上限 = 208 × 0.80 ≈ 166 次/分。在此范围内训练有助于安全地发展心血管耐力。
3. Body Mass Index (BMI) | 身体质量指数
BMI is a simple screening tool that compares weight to height. It helps classify whether a person is underweight, healthy weight, overweight or obese for their age and sex.
BMI 是一项简单的筛查工具，用于比较体重与身高的关系。它有助于根据年龄和性别判断一个人是体重不足、健康体重、超重还是肥胖。
BMI = Weight (kg) ÷ [Height (m)]²
alongside other fitness measures, because it does not distinguish between muscle and fat.
如果一名学生体重 45 kg，身高 1.55 m：BMI = 45 ÷ (1.55 × 1.55) = 45 ÷ 2.4025 ≈ 18.7 kg/m²。解读 BMI 时务必结合其他体能指标，因为它无法区分肌肉和脂肪。
4. Speed, Distance and Time | 速度、距离与时间
Speed is the rate at which an object covers distance. In PE, this formula is used to calculate running speeds, swimming speeds or the speed of a ball.
速度是物体移动距离的速率。在体育中，这个公式用于计算跑步速度、游泳速度或球的飞行速度。
Speed = Distance ÷ Time
are with everyday units, you can multiply m/s by 3.6 to get km/h (7.14 × 3.6 ≈ 25.7 km/h).
在 100 米短跑中，若成绩为 14 秒，速度 = 100 m ÷ 14 s ≈ 7.14 m/s。要换算为日常单位，可将 m/s 乘以 3.6 得到 km/h（7.14 × 3.6 ≈ 25.7 km/h）。
5. Force, Mass and Acceleration | 力、质量与加速度
Newton's Second Law explains how the force applied to an object affects its acceleration. In sport, this helps us understand how a tackle changes motion or how a shot is powered.
牛顿第二定律解释了施加在物体上的力如何影响其加速度。在运动中，这有助于我们理解擒抱如何改变运动状态，或者射门如何发力。
Force (N) = Mass (kg) × Acceleration (m/s²)
× 20 = 8.6 N. The greater the mass or the quicker the acceleration, the more force needed.
踢一个质量为 0.43 kg 的足球，若使其以 20 m/s² 的加速度运动，需要的力量为 0.43 × 20 = 8.6 N。质量越大或加速越快，所需的力量就越大。
6. Moment of Force & Levers | 力矩与杠杆
A moment is the turning effect of a force around a pivot. Lever systems in the body and in sports equipment help us generate larger forces or greater speed.
力矩是力绕支点产生的转动效应。身体和运动器材中的杠杆系统帮助我们产生更大的力或更快的速度。
Moment (Nm) = Force (N) × Perpendicular distance from pivot (m)
rs are classified into first, second and third class based on the position of pivot, load and effort.
当体操运动员在距单杠（支点）0.4 m 处施加 300 N 的力时，力矩为 300 × 0.4 = 120 Nm。根据支点、负荷和施力点的位置，杠杆可分为第一类、第二类和第三类。
7. Mechanical Advantage | 机械效益
Mechanical advantage tells you how much a lever multiplies the effort force. An MA greater than 1 means the lever makes the load feel lighter; an MA less than 1 indicates a system designed for speed rather than force.
机械效益表示杠杆将施力放大了多少倍。MA 大于 1 意味着杠杆使负荷感觉更轻；MA 小于 1 则表明该系统是为速度而非力量设计的。
Mechanical Advantage = Load (N) ÷ Effort (N)
÷ 100 = 4. This means the effort is 4 times easier, but the load moves a shorter distance.
在手推车（第二类杠杆）中，若用 100 N 的力能提起 400 N 的负荷，则 MA = 400 ÷ 100 = 4。这意味着施力轻松了 4 倍，但负荷移动的距离变短了。
8. Work Done in Movement | 运动中做功
When a force moves an object through a distance, work is done. Understanding work helps explain energy expenditure in activities like lifting weights or climbing stairs.
当力使物体移动一段距离时，就做了功。理解功有助于解释举重或爬楼梯等活动的能量消耗。
Work (J) = Force (N) × Distance moved in direction of force (m)
work = 50 × 1.8 = 90 J. The same principle applies to body weight during a vertical jump.
将 5 kg 的实心球（重力约为 50 N）从地面举起 1.8 m 所做的功 = 50 × 1.8 = 90 J。同样的原理也适用于垂直跳跃时的自身体重。
9. FITT Principle | FITT 训练原则
The FITT principle is used to design a safe and effective exercise programme. Each letter stands for a variable that can be adjusted to meet fitness goals.
FITT 原则用于设计安全有效的锻炼计划。每一个字母代表一个可根据健身目标进行调整的变量。
- Frequency – how often you exercise (e.g. 3 times per week).
频率 – 锻炼的频率（如每周 3 次）。 - Intensity – how hard you work (e.g. 70% of maximum heart rate).
强度 – 运动的费力程度（如最大心率的 70%）。 - Time – duration of the session (e.g. 30 minutes).
时间 – 每次锻炼的持续时间（如 30 分钟）。 - Type – the kind of exercise (e.g. running, cycling, swimming).
类型 – 运动的种类（如跑步、骑行、游泳）。
Increasing any of these variables too quickly can lead to injury; gradual progression is key.
过快增加其中任何一个变量都可能导致受伤，循序渐进是关键。
10. SMART Goal Setting | SMART 目标设定原则
SMART is a framework for setting effective goals in sport and fitness. Goals that follow these criteria are more likely to be achieved and can keep you motivated.
SMART 是在运动和健身中设定有效目标的框架。符合这些标准的目标更有可能实现，并能让你保持动力。
- Specific – clear and precise (e.g. "improve my 800 m time by 5 seconds" not "get fitter").
具体的 – 清晰明确（如“将 800 米成绩提高 5 秒”而非“变得更健康”）。 - Measurable – you can track progress (e.g. timed runs).
可测量的 – 可以追踪进度（如计时跑）。 - Achievable – realistic for your current fitness level.
可达成的 – 在你当前体能水平下是现实的。 - Relevant – important to your sport or health ambitions.
相关的 – 对你的运动项目或健康目标有重要意义。 - Time-bound – has a deadline (e.g. by the end of term).
有时限的 – 有截止日期（如在学期末之前）。
Writing down SMART goals and reviewing them regularly can significantly improve performance.
写下 SMART 目标并定期回顾可以显著提升运动表现。
11. The SPORT Training Principles | SPORT 训练原则
Beyond FITT, the SPORT principles explain how the body adapts to training and what happens if you stop. These principles guide long-term programme design.
除了 FITT，SPORT 原则解释了身体如何适应训练，以及如果你停止训练会发生什么。这些原则指导着长期训练计划的设计。
- Specificity – training must be relevant to your sport or goal.
专项性 – 训练必须与你的运动项目或目标相关。 - Progression – gradually increase training load to keep improving.
渐进性 – 逐渐增加训练负荷以持续进步。 - Overload – push the body beyond its comfort zone (using FITT).
超负荷 – 让身体承受超出平常的水平（使用 FITT 调整）。 - Reversibility – fitness is lost when you stop or reduce training.
可逆性 – 停止或减少训练时，体能会退步。 - Tedium – variety prevents boredom and maintains motivation.
趣味性 – 训练多样化以防止枯燥，保持积极性。
Applying SPORT alongside FITT and SMART helps create balanced, effective training plans.
将 SPORT 与 FITT、SMART 结合使用，有助于制定均衡且有效的训练计划。
12. Aerobic and Anaerobic Energy Quick Reference | 有氧与无氧能量简明参考
For Year 7, it is useful to know the basic difference between aerobic and anaerobic exercise by using a simple threshold concept. While the exact physiological threshold varies, a practical guide relates to breathing comfort and heart rate.
对于 Year 7 而言，利用简单的阈值概念了解有氧运动和无氧运动的基本区别很有用。尽管精确的生理阈值因人而异，但实际中可以用呼吸舒适度和心率来大致判断。
During aerobic exercise, your body uses oxygen to produce energy and you can speak comfortably. Typically, this occurs below about 70% HRmax. Anaerobic exercise is performed at high intensity without enough oxygen, causing quick fatigue and breathlessness, often above 85% HRmax.
在进行有氧运动时，你的身体利用氧气产生能量，并且可以轻松交谈。通常这发生在最大心率的 70% 以下。无氧运动是在氧气不足的情况下进行的高强度运动，会导致迅速疲劳和气喘吁吁，通常高于最大心率的 85%。
Remembering this simple rule helps you choose the right intensity for health, fitness or sports performance during practical lessons.
记住这个简单的规则，有助于你在实践课上为健康、健身或运动表现选择合适的运动强度。
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