📚 Year 7 CIE Physical Education Formula & Theorem Quick Reference Guide | Year 7 CIE 体育公式定理速查手册
This quick reference guide brings together the essential formulas and principles used in Year 7 CIE Physical Education. From calculating your maximum heart rate to understanding energy balance, each topic is explained with a simple formula followed by a practical explanation. Use this handbook to support your fitness tests, training plans and classroom learning.
这份速查手册汇集了 Year 7 CIE 体育课程中使用的核心公式与基本原理。从计算最大心率到理解能量平衡，每个主题都以一个简洁的公式配合实用说明进行解释。请用这本来支持你的体能测试、训练计划与课堂学习。
1. Maximum Heart Rate (MHR) Formula | 最大心率公式
art can safely reach during all-out exercise. For a Year 7 student aged 12, MHR ≈ 208 bpm.
最常用的最大心率估算公式是 220 减去你的年龄。这个数值代表你在全力运动时心跳每分钟能达到的最高安全次数。对于一个 12 岁的 Year 7 学生，最大心率约为每分钟 208 次。
Maximum Heart Rate (bpm) = 220 − age (years)
Remember that this is an estimate and individual variation exists. The formula provides a baseline for setting training intensities. Factors like fitness level, genetics and environment can influence your true maximum heart rate, so always listen to your body during exercise.
请注意这只是一个估算值，个体之间存在差异。这个公式为设定训练强度提供了一个基准。体能水平、遗传和环境等因素都会影响你真实的最大心率，因此运动时始终要倾听身体的声音。
2. Target Heart Rate Zone | 靶心率区间
Training in your target heart rate zone ensures you exercise at a safe and effective intensity. For moderate to vigorous activity, aim for 60–85% of your MHR. To calculate the zone, multiply your MHR by 0.60 and 0.85.
在靶心率区间内进行训练可以确保你以安全有效的强度运动。进行中等至高强度活动时，应将心率保持在最大心率的 60% 到 85% 之间。计算时用最大心率分别乘以 0.60 和 0.85。
Lower limit = MHR × 0.60
Upper limit = MHR × 0.85
For a 12-year-old with an estimated MHR of 208 bpm, the target zone is roughly 125–177 bpm. Staying in this range improves cardiovascular fitness without overexertion. You can check your pulse on your wrist or neck for 15 seconds and multiply by 4 to get bpm during a workout.
对于一位估计最大心率为 208 bpm 的 12 岁学生，靶心率区间大约是 125–177 bpm。保持在这个区间内可以改善心血管健康而不过度费力。运动时你可以在手腕或颈部测量 15 秒脉搏，然后乘以 4 得到每分钟心跳次数。
3. Body Mass Index (BMI) | 身体质量指数
Body Mass Index is a simple screening tool that uses height and weight to estimate whether a person has a healthy body weight. It is calculated by dividing weight in kilograms by height in metres squared.
身体质量指数是一种用身高和体重来初步判断体重是否健康的简单工具。计算方法是用体重（公斤）除以身高（米）的平方。
BMI = weight (kg) ÷ [height (m)]²
t measure muscle, bone or fat directly, so it is only a rough guide. In PE lessons, BMI helps you understand growth patterns and how body composition relates to performance in different sports.
例如，一位体重 45 公斤、身高 1.55 米的学生，其 BMI 为 45 ÷ (1.55 × 1.55) ≈ 18.7。BMI 并不直接测量肌肉、骨骼或脂肪，因此只是一种粗略的参考。在体育课上，BMI 可以帮助你了解生长发育模式以及身体成分如何影响不同运动的表现。
4. The FITT Principle | FITT 训练原则
formula in the narrow sense, it acts as a practical equation: F × I × T × T = improved fitness.
FITT 原则是设计有效锻炼计划的一个框架，分别代表频率、强度、时间和类型。虽然严格意义上不是一个公式，但它就像一道实用等式：F × I × T × T = 体能提升。
- Frequency – How often you exercise (e.g. 3–5 times per week). 频率 – 锻炼的频率（例如每周 3–5 次）。
- Intensity – How hard you work (can be measured by heart rate or RPE). 强度 – 运动有多努力（可用心率或自感用力度衡量）。
- Time – How long each session lasts (e.g. 20–60 minutes). 时间 – 每次运动持续多久（如 20–60 分钟）。
- Type – The kind of exercise (aerobic, strength, flexibility). 类型 – 运动种类（有氧、力量、柔韧性）。
To progress safely, you can adjust one component at a time. For instance, a Year 7 student might increase the time of their jog from 15 to 20 minutes before raising the intensity. Using FITT helps avoid injury and boredom while making measurable improvements in health-related fitness.
为了安全地取得进步，可以每次只调整其中一个要素。例如，一位 Year 7 学生可能先把慢跑时间从 15 分钟延长到 20 分钟，然后再提高强度。运用 FITT 原则有助于避免受伤和枯燥感，同时在与健康相关的体适能方面取得可测量的进展。
5. Simple Calorie Burn Estimate | 简易热量消耗估算
Knowing roughly how many calories you burn during activity can help you understand energy needs. A basic estimation uses METs (Metabolic Equivalents): 1 MET is the energy used at rest. Moderate activities range from 3–6 METs.
大致了解运动中消耗多少热量有助于你理解能量需求。一种基本估算法使用 MET（代谢当量）：1 MET 代表安静时的能量消耗。中等强度活动约为 3–6 MET。
Calories burned ≈ MET × weight (kg) × time (hours)
s a general idea; actual calorie burn varies with effort, efficiency and body composition. In Year 7 PE, you are not expected to calculate exact calories, but understanding the concept links exercise to the energy balance equation.
例如，一位 45 公斤的学生踢足球（约 7 MET）30 分钟（0.5 小时），大约消耗 7 × 45 × 0.5 = 157.5 千卡。此公式只提供一个大致概念，实际消耗因用力程度、动作效率和身体成分而异。在 Year 7 体育中，不要求你精确计算热量，但理解这一概念可以将运动与能量平衡方程联系起来。
6. Training Volume and Load | 训练量与负荷
Training volume measures the total amount of work performed in a session, while load often refers to the weight lifted. The basic formula for volume in resistance training combines sets, repetitions and weight.
训练量衡量一次训练完成的总做功，而负荷通常指举起重量的大小。抗阻训练量的基本公式将组数、次数与重量结合在一起。
Volume = sets × reps × weight (kg)
ume helps teachers and young athletes ensure gradual progression without overloading muscles and joints. In Year 7, bodyweight exercises are common, so weight often equals your own body mass.
如果一位学生身背 10 公斤书包完成 3 组、每组 10 次深蹲，训练量即为 3 × 10 × 10 = 300 公斤。记录训练量有助于教师和年轻运动员确保循序渐进，避免肌肉与关节超负荷。在 Year 7 阶段，自重训练非常普遍，因此重量往往就是你自身体重。
7. Resting Heart Rate and Fitness | 静息心率与健康水平
Resting heart rate (RHR) is the number of times your heart beats per minute when you are at complete rest. A lower RHR usually indicates a more efficient heart and better cardiovascular fitness. The average RHR for a 12-year-old ranges from 60 to 100 bpm, but fit individuals may have values below 60 bpm.
静息心率是指你在完全休息时心脏每分钟跳动的次数。较低的静息心率通常表示心脏效率更高、心血管健康更好。12 岁学生的静息心率一般在 60–100 次/分钟，但体能较好的人可能低于 60 次/分钟。
RHR is best measured in the morning, lying down, for 60 seconds.
You can use RHR to observe improvements over time. As your aerobic fitness increases through regular training, your resting heart rate often drops. While no single formula gives your 'ideal' RHR, recording it weekly is a simple STEM-style investigation in PE that links data to health.
你可以利用静息心率观察长期的进步。随着有氧适能在规律训练中提升，静息心率往往会下降。虽然没有单一公式能给出你“理想”的静息心率，但每周记录一次是体育课中一项简单的 STEM 式探究，能将数据与健康联系起来。
8. The Talk Test and Intensity | 谈话测试与运动强度
The Talk Test is a simple, formula-free method to monitor exercise intensity without a heart rate monitor. If you can talk comfortably while exercising, you are probably at a moderate intensity. If you can only say a few words before needing a breath, you are working vigorously.
谈话测试是一种无需心率监测器、不用公式的简易方法来判断运动强度。如果运动时你能轻松交谈，那么强度大概率是中等。如果你只能说几个字就不得不喘气，则强度达到剧烈水平。
Moderate intensity = can talk, but not sing.
Vigorous intensity = can say only a few words.
This test links closely to the target heart rate zone. When you cannot complete a sentence, your heart is likely beating above 85% of MHR. Year 7 students can use the Talk Test during cross-country runs or team games to self-regulate effort without stopping to take a pulse.
这项测试与靶心率区间密切相关。当你无法说出一句完整的话时，心跳很可能已超过最大心率的 85%。Year 7 学生在越野跑或团队游戏中可以使用谈话测试来调节自身努力程度，无需停下来测脉搏。
9. Energy Balance Equation | 能量平衡方程
Body weight is largely influenced by the balance between calories consumed and calories expended. The energy balance equation is a fundamental concept in health-related fitness and explains why both diet and exercise matter.
体重很大程度上受摄入热量与消耗热量之间平衡的影响。能量平衡方程是与健康体适能相关的一个基本概念，它能解释为什么饮食和运动都很重要。
Energy balance = energy in (calories from food) − energy out (resting + activity calories)
When energy in equals energy out, weight remains stable. If you consume more than you burn, the surplus is stored as fat, leading to weight gain. Regular exercise increases the 'energy out' side of the equation. In Year 7 PE, this formula is used to promote understanding of a healthy, active lifestyle rather than for exact counting.
当摄入能量等于消耗能量时，体重保持稳定。如果你摄入的热量超过消耗，多余部分会以脂肪形式储存，导致体重增加。规律运动能增大方程中“能量输出”一侧的数值。在 Year 7 体育中，这个公式用来促进学生对健康活跃生活方式的理解，而非用于精确计算。
10. Water Intake Guideline | 补水参考公式
Staying hydrated is essential for performance and concentration. A practical guideline suggests drinking a certain amount of water linked to body mass, especially before, during and after exercise.
保持水分充足对运动表现和注意力至关重要。一条实用的参考建议是根据体重饮用一定量的水，尤其是在运动前、中、后。
Daily baseline ≈ body weight (kg) × 0.03 litres
= 1.35 litres, not including extra losses during sport. In a PE lesson, you might add 150–200 ml every 15– of dehydration, such as a dry mouth or dark urine, is just as important as remember the numbers.
对于一位 45 公斤的学生，该公式给出 45 × 0.03 = 1.35 升基础饮水量，这还不包括运动中额外流失的水分。在体育课上，每进行 15–20 分钟高强度活动可能还需额外饮用 150–200 毫升水。这个公式只是一个起点，气候、出汗率和运动时长都很关键。识别口干、尿色深等脱水迹象与记住数字同样重要。
Published by TutorHao | Physical Education Revision Series | aleveler.com
更多咨询请联系16621398022（同微信）
或截图后用「扫一扫 → 相册」选择本图