📚 Year 8 OCR PE: Key Vocabulary and Terminology Quick Memorisation Guide | Year 8 OCR 体育：词汇术语速记指南
Mastering the key vocabulary in OCR Physical Education is the first step towards exam success. This guide breaks down the essential terms from the Year 8 syllabus into bite-sized chunks, using simple explanations, paired examples, and memory tricks. Read on to build a rock-solid foundation for your PE knowledge.
掌握 OCR 体育课程中的关键词汇是迈向考试成功的第一步。本指南将 Year 8 教学大纲中的核心术语拆解成易消化的小块，通过简单解释、配对示例和记忆技巧，帮助你为体育知识打下坚实的基础。
1. Health, Fitness and Exercise | 健康、体能和锻炼
Health is a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity.
健康是一种身体、心理和社交完全安好的状态，而不仅仅是没有疾病或虚弱。
Fitness is the ability to meet the demands of the environment you live in, such as carrying out daily tasks without undue fatigue.
体能是满足你所处环境需求的能力，例如能够完成日常任务而不过度疲劳。
Exercise is a physical activity done primarily to improve health or fitness, such as jogging, swimming or cycling.
锻炼是以改善健康或体能为主要目的的身体活动，例如慢跑、游泳或骑自行车。
Sedentary lifestyle is a way of living with little or no physical activity, often linked to sitting for long periods and using screens excessively.
久坐不动的生活方式是一种体力活动极少或几乎为零的生活方式，常与长时间坐着和过度使用屏幕有关。
2. Components of Fitness (Health-related) | 体能组成部分（与健康相关）
Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles during sustained exercise. Think of it as the body's engine keeping going for a long time.
心血管耐力是心脏、肺和血管在持续运动中向工作肌肉输送氧气的能力。可以把它想象成身体的引擎，能长时间保持运转。
Muscular strength is the maximum amount of force a muscle or muscle group can exert in a single effort, like lifting the heaviest weight you can manage once.
肌力是指一块或一组肌肉在单次发力时所能产生的最大力量，比如你只能举起一次的最大重量。
Muscular endurance is the ability of a muscle to repeat a movement many times or hold a position for a long time without getting tired, such as doing lots of sit-ups.
肌耐力是肌肉多次重复某一动作或长时间保持某一姿势而不疲劳的能力，比如做很多个仰卧起坐。
Flexibility is the range of motion possible at a joint, like being able to touch your toes or perform a split.
柔韧性是关节可达到的活动范围，比如能够摸到脚尖或完成劈叉。
Body composition is the percentage of body weight that is fat, muscle, bone and other tissues. A healthy body composition typically has more muscle and bone and less excess fat.
身体成分是指体重中脂肪、肌肉、骨骼和其他组织所占的百分比。健康的身体成分通常肌肉和骨骼较多，多余脂肪较少。
| Term | Definition | Memory clue |
| Cardiovascular endurance | Oxygen delivery over time | "Cardio = heart, vascular = vessels" |
| Muscular strength | Max force, one rep | "Strength for a Single effort" |
| Muscular endurance | Repeated contractions | "Endurance = endure many reps" |
| Flexibility | Joint range | "Flex = bend easily" |
| Body composition | Fat vs. lean tissue ratio | "What your body is made of" |
理解这些组成部分有助于你明白为什么不同类型的运动员需要重点发展不同的体能方面。
3. Components of Fitness (Skill-related) | 体能组成部分（与技能相关）
Agility is the ability to change direction quickly while keeping control. Netball players showing rapid turns demonstrate high agility.
敏捷性是快速改变方向同时保持控制的能力。英式篮球运动员快速转身就展示了高水平的敏捷性。
Balance is staying upright and steady, whether stationary (static) or moving (dynamic). A gymnast on a beam uses static balance, a footballer dribbling past defenders uses dynamic balance.
平衡能力是指保持直立和稳定的能力，无论是静止的（静态平衡）还是移动中的（动态平衡）。平衡木上的体操运动员运用静态平衡，带球过人的足球员则运用动态平衡。
Coordination is smoothly using two or more body parts together, like hand-eye coordination in catching a ball.
协调性是流畅地同时运用两个或更多身体部位的能力，例如接球时的手眼协调。
Power is a combination of strength and speed – the ability to exert force quickly. A long jump take-off is a classic power movement.
爆发力是力量与速度的结合 —— 即快速发力的能力。跳远起跳就是典型的爆发力动作。
Reaction time is how fast you can respond to a stimulus, like a sprinter reacting to the starter's gun.
反应时间是你对刺激做出反应的速度，例如短跑运动员听到发令枪声后的起跑反应。
Speed is the ability to move your body or body parts quickly. It is simply distance divided by time.
速度是快速移动身体或身体部分的能力。简而言之，速度 = 距离 ÷ 时间。
Speed (m/s) = Distance (m) ÷ Time (s)
4. Principles of Training (SPORT) | 训练原则（SPORT 记忆法）
The acronym SPORT helps you recall the five key training principles. Each principle ensures your workout is effective and safe.
缩写 SPORT 能帮你记住五项关键的训练原则。每项原则都能确保你的锻炼有效且安全。
S – Specificity: Training must be matched to the needs of the sport or activity. A marathon runner needs cardiovascular endurance, not maximal strength.
S – 专项性：训练必须与运动或活动的需求相匹配。马拉松运动员需要的是心血管耐力，而不是最大力量。
P – Progression: Gradually increase the amount of exercise you do as your fitness improves. Add a little more weight or distance each week.
P – 渐进性：随着体能增强，逐步增加运动量。每周增加一点重量或距离。
O – Overload: Push your body harder than usual to force it to adapt and get fitter. Use the FITT formula (Frequency, Intensity, Time, Type).
O – 超负荷：让身体承受超出平常的负荷，迫使它适应并变得更强。使用 FITT 公式（频率、强度、时间、类型）。
R – Reversibility: Fitness is lost if you stop training. Use it or lose it! After an injury, a fit player can lose cardiovascular endurance in just a few weeks.
R – 可逆性：如果你停止训练，体能就会下降。用进废退！受伤后，一个体能良好的运动员只需几周就可能失去心血管耐力。
T – Tedium: Avoid boredom by varying your training. Doing the same routine every day can lead to loss of motivation.
T – 避免单调：通过变换训练方式来防止枯燥。每天都做同样的练习会导致失去动力。
关联记忆：FITT 原则中的 Frequency（频率）指多久练一次，Intensity（强度）指练得多用力，Time（时间）指每次练多久，Type（类型）指练的是哪种运动。
5. Methods of Training | 训练方法
Continuous training involves exercising at a steady pace for at least 20 minutes without rest, like jogging at 60-80% of maximum heart rate. It develops cardiovascular endurance.
持续训练是指以稳定的配速运动至少 20 分钟且不休息，比如以最大心率的 60-80% 慢跑。它能发展心血管耐力。
Interval training alternates between high-intensity bursts and lower-intensity recovery periods. A session might be 30 seconds of sprinting followed by 1 minute of walking, repeated for 20 minutes.
间歇训练交替进行高强度爆发性运动和低强度恢复期。一节训练课可以是 30 秒冲刺接着 1 分钟步行，重复 20 分钟。
Circuit training is a series of different exercise stations completed one after another with minimal rest. Each station targets a different fitness component or muscle group.
循环训练是一系列不同的练习站，依次完成，中间极少休息。每个站点针对不同的体能组成部分或肌群。
Weight/resistance training uses free weights, machines or bodyweight to overload muscles. It mainly improves muscular strength and endurance, and can also increase bone density.
重量/抗阻训练使用自由重量、器械或自身体重让肌肉承受超负荷。它主要改善肌力和肌耐力，也能增加骨密度。
Fartlek training is a Swedish word for 'speed play'. It blends continuous and interval training by varying pace over natural terrain, often with bursts of faster running mixed into a steady run.
法特莱克训练是瑞典语“速度游戏”的意思。它结合了持续训练和间歇训练，在自然地面上改变配速，通常在匀速跑中穿插快速跑。
6. Skeletal System: Bones and Functions | 骨骼系统：骨骼与功能
The skeleton has five main functions: support (holding the body upright), protection (shielding vital organs like the skull protecting the brain), movement (bones act as levers when muscles pull them), blood cell production (in the bone marrow) and mineral storage (calcium and phosphorus).
骨骼有五大主要功能：支持（支撑身体直立）、保护（保护重要器官，如颅骨保护大脑）、运动（骨骼在肌肉牵引下充当杠杆）、血细胞生成（在骨髓中）和矿物质储存（钙和磷）。
Key bones you must be able to identify: skull, clavicle (collarbone), scapula (shoulder blade), ribs, sternum (breastbone), humerus, radius, ulna, pelvis, femur, patella (kneecap), tibia, fibula. Remember the mnemonic 'Some Clowns Steal Red Socks' for skull, clavicle, scapula, rib cage, sternum? Or for the arm: 'HUmerus RAdius ULna' – HU RA UL.
你必须能识别的关键骨骼：颅骨、锁骨、肩胛骨、肋骨、胸骨、肱骨、桡骨、尺骨、骨盆、股骨、髌骨（膝盖骨）、胫骨、腓骨。记忆口诀可帮助轻松掌握，如上肢骨骼的“HU RA UL”。
Joints are where two or more bones meet. There are freely movable (synovial) joints like the hinge joint at the knee and ball-and-socket at the hip, slightly movable (cartilaginous) joints between vertebrae, and immovable (fibrous) joints in the skull.
关节是两块或多块骨骼相接的地方。有自由活动的（滑膜）关节，如膝关节的屈戌关节和髋关节的球窝关节；有轻微活动的（软骨）关节，如椎骨之间的关节；还有固定的（纤维）关节，如颅骨中的关节。
7. Muscular System: Major Muscles and Actions | 肌肉系统：主要肌肉与动作
Voluntary muscles (skeletal muscles) you control consciously are what we focus on. The main pairs you need to know are: biceps and triceps (front and back of upper arm), quadriceps and hamstrings (front and back of thigh), gastrocnemius (calf), gluteals (buttocks), deltoids (shoulders), abdominals (stomach) and pectorals (chest).
你能够有意识地控制的随意肌（骨骼肌）是我们的重点。你需要知道的主要肌群包括：肱二头肌和肱三头肌（上臂前侧和后侧）、股四头肌和腘绳肌（大腿前侧和后侧）、腓肠肌（小腿肚）、臀肌（臀部）、三角肌（肩部）、腹肌（腹部）和胸大肌（胸部）。
Muscles work in antagonistic pairs: when one muscle (the agonist) contracts, the other (the antagonist) relaxes. For example, during a bicep curl, the biceps is the agonist lifting the weight, and the triceps is the antagonist relaxing to allow the movement. In the lowering phase, these roles swap.
肌肉以拮抗肌对的形式工作：当一块肌肉（主动肌）收缩时，另一块（拮抗肌）放松。例如，做肱二头肌弯举时，肱二头肌是主动肌，负责举起重量；肱三头肌是拮抗肌，放松以允许动作发生。在放下重量阶段，两者的角色互换。
Another key pairing is the quadriceps (agonist) and hamstrings (antagonist) during kicking a ball. When extending the knee, the quadriceps contracts strongly while the hamstrings lengthen.
另一个关键配对是踢球时的股四头肌（主动肌）和腘绳肌（拮抗肌）。伸膝时，股四头肌用力收缩，而腘绳肌则被拉长。
8. Cardiovascular System: Heart and Blood Vessels | 心血管系统：心脏与血管
The cardiovascular system consists of the heart, blood and blood vessels (arteries, veins and capillaries). Its main job is to transport oxygen, nutrients and hormones to cells, and remove waste products like carbon dioxide.
心血管系统由心脏、血液和血管（动脉、静脉和毛细血管）组成。它的主要工作是向细胞输送氧气、营养物质和激素，并带走二氧化碳等废物。
Heart rate is the number of times your heart beats per minute (bpm). A typical resting heart rate for a teenager is 60-80 bpm. Stroke volume is the amount of blood pumped out by the left ventricle each beat. Cardiac output lume. During exercise, both heart rate and stroke volume increase to raise cardiac output.
心率是心脏每分钟跳动的次数（bpm）。青少年典型的安静心率是 60–80 bpm。每搏输出量是左心室每次跳动泵出的血液量。心输出量（Q）= 心率 × 每搏输出量。运动时，心率和每搏输出量都会增加，以提高心输出量。
Cardiac Output (Q) = Heart Rate × Stroke Volume
Arteries carry blood away from the heart under high pressure; they have thick, elastic walls. Veins return blood to the heart under low pressure and contain valves to prevent backflow. Capillaries are tiny, thin-walled vessels where gas exchange happens with the tissues.
动脉在高压下将血液送出心脏；它们有厚而富有弹性的管壁。静脉在低压下将血液送回心脏，并含有瓣膜以防止倒流。毛细血管是微小的薄壁血管，气体与组织的交换在此进行。
9. Respiratory System: Breathing and Gas Exchange | 呼吸系统：呼吸与气体交换
The key structures are: nasal cavity, trachea (windpipe), bronchi, bronchioles and alveoli. Air enters through the nose or mouth, travels down the trachea, branches into the left and right bronchi, then into smaller bronchioles, finally reaching tiny air sacs called alveoli where oxygen diffuses into the blood and carbon dioxide diffuses out.
关键结构包括：鼻腔、气管、支气管、细支气管和肺泡。空气通过鼻或口进入，沿气管下行，分叉进入左右支气管，再进入更细小的细支气管，最终抵达微小的气囊 —— 肺泡；在这里氧气扩散进入血液，二氧化碳扩散出来。
Tidal volume is the amount of air you breathe in and out during a normal breath, about 0.5 litres at rest. Minute ventilation breaths per minute). During exercise, both tidal volume and breathing rate increase significantly to supply more oxygen.
潮气量是每次正常呼吸时吸入和呼出的空气量，安静时约为 0.5 升。每分通气量（VE）= 潮气量 × 呼吸频率（每分钟呼吸次数）。运动时，潮气量和呼吸频率都会显著增加，以供应更多氧气。
Minute Ventilation = Tidal Volume × Breathing Rate
Diffusion is the passive movement of gases from an area of high concentration to low concentration. In the alveoli, oxygen concentration is high, so O₂ diffuses into the blood; carbon dioxide concentration is higher in the blood, so CO₂ diffuses into the alveoli to be exhaled.
扩散是气体从高浓度区域被动移动至低浓度区域的过程。在肺泡中，氧气浓度高，因此 O₂ 扩散进入血液；血液中的二氧化碳浓度较高，因此 CO₂ 扩散进入肺泡并被呼出。
10. Nutrition, Hydration and Energy Balance | 营养、水分与能量平衡
Macronutrients are needed in large amounts: carbohydrates for energy (stored as glycogen in muscles), proteins for growth and repair of tissues, and fats for low-intensity, long-duration energy and insulation. A balanced diet includes all three plus vitamins and minerals.
宏量营养素是人体需要量较大的营养素：碳水化合物提供能量（以糖元形式储存在肌肉中），蛋白质用于组织生长和修复，脂肪用于低强度长时间供能和隔热。均衡饮食应包含这三种以及维生素和矿物质。
Hydration is vital because water regulates body temperature through sweat, transports nutrients, and helps remove waste. Dehydration (loss of only 2% body weight in fluid) can impair performance and concentration. Drinking small amounts frequently during exercise is recommended.
补水至关重要，因为水通过出汗调节体温、运输营养物质并帮助排出废物。脱水（仅失去体重 2% 的水分）就可能损害运动表现和注意力。建议运动中少量多次饮水。
Energy balance t, energy in = energy out; for weight loss, energy in < energy out; for weight gain, energy in > energy out.
能量平衡是能量摄入（食物中的卡路里）与能量消耗（基础代谢加体力活动）之间的关系。维持体重时，能量摄入 = 能量消耗；减重时，摄入 < 消耗；增重时，摄入 > 消耗。
11. Performance-enhancing Words: Feedback and Arousal | 提升表现的关键词：反馈与唤醒
Feedback is information about your performance. Intrinsic feedback comes from within – how the movement felt (kinesthetic sense). Extrinsic feedback comes from an outside source, like a coach's advice or video playback. Both help to refine skills.
反馈是关于你表现的信息。内在反馈来自内部 —— 动作的感受（动觉）。外在反馈来自外部来源，如教练的建议或视频回放。两者都有助于精练技能。
Arousal is the level of mental and physical readiness for performance. The inverted-U theory states that performance improves as arousal increases up to an optimal point; beyond that, performance drops. Complex skills require lower arousal levels than simple, strength-based tasks.
唤醒是心理和身体为表现做好准备的程度。倒 U 型理论指出，随着唤醒水平提高，运动表现会改善，直至达到最佳点；超过该点后，表现开始下降。复杂技能所需的唤醒水平低于简单、基于力量的任务。
Anxiety is often linked with over-arousal. Techniques like deep breathing and positive self-talk can help manage arousal and keep you in the 'zone'.
焦虑常与过度唤醒有关。深呼吸和积极的自我对话等技巧有助于管理唤醒水平，让你保持在“最佳表现区”。
12. Risk Assessment and Injury Prevention | 风险评估与伤害预防
Risk assessment means identifying potential hazards in physical activities before they happen. Examples include checking the playing surface for wet patches, making sure equipment is safe, and ensuring participants are wearing appropriate clothing and protective gear.
风险评估是指在体育活动开始前识别潜在危险。例如检查场地是否有湿滑处、确保器材安全、确认参与者穿着合适的服装和防护装备。
Warm-up gradually increases heart rate and blood flow to muscles, raises body temperature, and mentally prepares you for exercise. A typical warm-up includes pulse-raising activities, dynamic stretches and sport-specific drills.
热身能逐渐提升心率和肌肉血流量，升高体温，并让你在心理上为运动做好准备。典型的热身包括提脉活动、动态拉伸和专项练习。
Cool-down gently lowers heart rate and helps remove waste products like lactic acid. It usually consists of light jogging or walking followed by static stretching. Skipping the cool-down can lead to stiffness and delayed onset muscle soreness (DOMS).
整理活动能温和地降低心率并帮助清除乳酸等废物。通常包括慢跑或步行，随后是静态拉伸。不进行整理活动可能导致肌肉僵硬和延迟性肌肉酸痛（DOMS）。
Other key terms: sprain (stretching or tearing of ligaments), strain (overstretching or tearing of muscles or tendons), and RICE (Rest, Ice, Compression, Elevation) as immediate treatment for soft-tissue injuries.
其他关键术语：扭伤（韧带拉伸或撕裂）、拉伤（肌肉或肌腱过度拉伸或撕裂），以及软组织损伤的即时处理方法 RICE（休息、冰敷、加压、抬高）。
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