📚 Year 7 WJEC Physical Education: Formula & Theorem Quick Reference Guide | Year 7 WJEC 体育：公式定理速查手册
This guide compactly presents the essential formulas, principles, and fitness components that every Year 7 WJEC Physical Education student needs to recall. Use it for quick revision before tests or while planning a personal exercise programme.
本手册浓缩了每一位 Year 7 WJEC 体育学生需要掌握的核心公式、原则与体适能要素。可用于考前快速复习或制定个人锻炼计划时查阅。
1. Health-Related Fitness Components | 健康相关体适能成分
Health-related components directly affect your general health and ability to meet daily physical demands. The five main components are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Understanding these helps you design balanced workouts.
健康相关体适能成分直接影响你的整体健康及完成日常身体活动的能力。五项主要成分为心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。理解这些有助你设计均衡的锻炼计划。
2. Skill-Related Fitness Components | 技能相关体适能成分
Skill-related components are linked to sports performance and motor skills. They include agility, balance, coordination, power, reaction time, and speed. While they do not influence health as directly, they are essential for athletic success.
技能相关体适能成分与运动表现和动作技能有关。包括敏捷性、平衡、协调、爆发力、反应时间和速度。虽然它们不直接决定健康，但却是运动成就的关键。
3. Maximum Heart Rate (MHR) Formula | 最大心率公式
Maximum Heart Rate is the highest number of beats per minute your heart can achieve during all-out effort. The most common estimation formula subtracts your age from 220. This value is used to set training zones.
最大心率是指你在全力运动时心脏每分钟能跳动的最高次数。常用的估算公式是用 220 减去你的年龄。该数值用于设定训练区间。
MHR = 220 − age
Example: For a 12-year-old, MHR ≈ 220 − 12 = 208 bpm.
示例：对于 12 岁的学生，MHR ≈ 220 − 12 = 208 次/分。
4. Target Heart Rate Zone | 目标心率区间
To improve cardiovascular fitness safely, you should exercise within a target heart rate zone. The lower and upper limits are calculated as a percentage of your MHR. A typical aerobic target zone is 60–85% of MHR.
为安全地提升心血管健康，你应在目标心率区间内锻炼。下限和上限通过最大心率的百分比计算。典型的有氧目标区间是最大心率的 60–85%。
Lower limit = MHR × 0.60
Upper limit = MHR × 0.85
For the 12-year-old example, the target zone would be roughly 125 bpm to 177 bpm.
以 12 岁学生为例，目标心率区间约为 125 次/分 至 177 次/分。
5. Body Mass Index (BMI) Formula | 体重指数公式
BMI provides a rough indicator of whether a person is underweight, a healthy weight, overweight or obese. It compares mass to height squared.
BMI 能粗略反映一个人是否体重过轻、健康体重、超重或肥胖。它比较体重与身高的平方。
BMI = mass (kg) ÷ (height (m))²
kg and 1.55 m tall has BMI = 45 ÷ (1.55)² ≈ 18.7 kg/m², which falls in the healthy range.
示例：一名学生体重 45 kg，身高 1.55 m，BMI = 45 ÷ (1.55)² ≈ 18.7 kg/m²，属于健康范围。
6. Speed Formula | 速度公式
Speed measures how quickly an athlete covers a distance. It is a fundamental variable in many sports and fitness tests.
速度衡量运动员覆盖一段距离的快慢，是许多运动及体能测试中的基本变量。
Speed = distance ÷ time
distance is in metres and time in seconds, speed is expressed in metres per second (m/s).
常见简写：v = d / t。距离以米、时间以秒为单位时，速度单位为米每秒（m/s）。
7. Work Formula | 功的计算公式
In physical education, 'work' is the product of force and the distance through which the force acts in the direction of movement. It helps explain how much energy is transferred during an activity.
在体育中，“功” 是力与沿运动方向位移的乘积，有助于解释活动过程中转移了多少能量。
Work = force × distance
W = F × d
Work is measured in joules (J) when force is in newtons (N) and distance in metres (m).
当力的单位是牛顿（N）、距离单位是米（m）时，功的单位是焦耳（J）。
8. Power Formula | 功率公式
Power reflects how quickly work is performed. In sport, explosive movements such as jumping and throwing rely on producing high power.
功率反映完成做功的快慢。在运动中，跳跃、投掷等爆发性动作都需要产生较高的功率。
Power = work ÷ time
P = W / t
lso be expressed as P = (F × d) / t. The unit of power is the watt (W), where 1 W = 1 J/s.
由于功 = 力 × 距离，功率也可表示为 P = (F × d) / t。功率的单位是瓦特（W），1 W = 1 J/s。
9. Mechanical Advantage of Levers | 杠杆的机械利益
The body's joints work as levers. Mechanical advantage (MA) tells you whether a lever multiplies force or speed. It is calculated using the effort arm and the load arm.
人体的关节像杠杆一样工作。机械利益（MA）告诉你杠杆是放大力量还是放大速度，可用力臂和阻力臂计算。
MA = load ÷ effort = effort arm length ÷ load arm length
A MA greater than 1 means the lever amplifies force (e.g. the ball of the foot during a calf raise). A MA less than 1 favours speed and range of motion (e.g. the arm during a ball throw).
MA > 1 表示杠杆放大力量（如小腿提踵时前脚掌的杠杆），MA < 1 则有利于速度和活动范围（如投球时的手臂杠杆）。
10. FITT Principle | FITT 原则
The FITT principle helps structure an effective training programme by manipulating four key variables: Frequency, Intensity, Time, and Type. Each must be tailored to the fitness goal.
FITT 原则通过调节四个关键变量来构建有效的训练计划：频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。每个变量都需根据健身目标进行调整。
- Frequency – how often you train per week.
- Intensity – how hard you work (e.g. heart rate, weight lifted).
- Time – duration of each session.
- Type – the mode of exercise (e.g. running, cycling, swimming).
- 频率 – 每周训练多少次。
- 强度 – 训练的费力程度（如心率、负重）。
- 时间 – 每次训练的持续时长。
- 类型 – 运动方式（如跑步、骑行、游泳）。
11. SPORT Principles of Training | SPORT 训练原则
The SPORT acronym summarises the key training principles that prevent plateau and injury: Specificity, Progression, Overload, Reversibility, and Tedium.
SPORT 缩写总结了防止平台期与损伤的关键训练原则：专项性（Specificity）、渐进性（Progression）、超负荷（Overload）、可逆性（Reversibility）和趣味性（Tedium）。
- Specificity – training must match the demands of the sport.
- Progression – gradually increase workload as the body adapts.
- Overload – push beyond the normal level to stimulate improvement.
- Reversibility – fitness gains are lost when training stops.
- Tedium – vary workouts to prevent boredom.
- 专项性 – 训练必须与运动项目的要求相匹配。
- 渐进性 – 随身体适应逐步增加负荷。
- 超负荷 – 超出正常水平以刺激进步。
- 可逆性 – 停训后体能提升会消退。
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