📚 Year 8 CCEA Physical Education: Quick Reference Handbook of Formulas and Principles | Year 8 CCEA 体育：公式定理速查手册
This quick reference handbook covers essential formulas, principles, and key definitions for Year 8 CCEA Physical Education. Use it to check your understanding of fitness testing, training methods, and health-related concepts that often appear in assessments.
本速查手册涵盖 Year 8 CCEA 体育课程中的核心公式、定理和关键定义。可用于复习体能测试、训练方法和健康相关概念，这些内容常在评估中出现。
1. Maximum Heart Rate (MHR) Formula | 最大心率 (MHR) 公式
The most common way to estimate maximum heart rate is 220 minus your age. This gives a baseline for setting training zones.
估算最大心率最常用的方法是 220 减去你的年龄。这为设定训练区间提供了基准。
MHR = 220 − age
MHR = 220 − 年龄
For a 13‑year‑old pupil, the estimated MHR is 207 beats per minute (bpm). This value is used to calculate target heart rate zones for aerobic and anaerobic training.
对于 13 岁学生，估算最大心率为 207 次/分 (bpm)。此数值用于计算有氧和无氧训练的目标心率区间。
2. Aerobic Training Zone (60–80% of MHR) | 有氧训练区（最大心率的 60–80%）
Aerobic exercise improves cardiovascular endurance. The target heart rate zone is 60% to 80% of MHR. This zone allows the body to use oxygen efficiently.
有氧运动可改善心血管耐力。目标心率区间为最大心率的 60% 至 80%。在此区间内，身体能有效利用氧气。
Lower limit = MHR × 0.60 | Upper limit = MHR × 0.80
下限 = MHR × 0.60 | 上限 = MHR × 0.80
Example for a 13‑year‑ ≈ 124 bpm; 207 × 0.80 ≈ 166 bpm. Training between 124 and 166 bpm develops stamina safely.
以 13 岁为例：207 × 0.60 ≈ 124 次/分；207 × 0.80 ≈ 166 次/分。在 124–166 次/分之间训练可安全地提升耐力。
3. Anaerobic Training Zone (80–90% of MHR) | 无氧训练区（最大心率的 80–90%）
The anaerobic zone is reached during high‑intensity bursts. It builds speed and power but cannot be sustained for long because lactic acid accumulates quickly.
高强度爆发时会达到无氧区间。它可提升速度和爆发力，但由于乳酸迅速堆积，无法长时间维持。
Limits = MHR × 0.80 to MHR × 0.90
区间 = MHR × 0.80 至 MHR × 0.90
For the same 13‑year‑old, the anaerobic zone is roughly 166 to 186 bpm. Training in this zone improves tolerance to lactic acid and boosts fast‑twitch muscle fibre response.
对同一位 13 岁学生，无氧区间大约为 166 至 186 次/分。在此区间训练可提高对乳酸的耐受性，并增强快肌纤维的反应。
4. Karvonen Formula (Heart Rate Reserve) | 卡沃宁公式（心率储备）
A more personalised method uses resting heart rate (RHR) to calculate target heart rate. It considers individual fitness levels.
更个性化的方法利用静息心率 (RHR) 计算目标心率，它考虑了个人的体能水平。
Target HR = [(MHR − RHR) × %intensity] + RHR
目标心率 = [(MHR − RHR) × 强度百分比] + RHR
For aerobic training at 70% × 0.70 + 65 = 99.4 + 65 ≈ 164 bpm. This is more accurate than a simple percentage of MHR.
以 MHR 207、RHR 65、70% 强度进行有氧训练时：(207 − 65) × 0.70 + 65 = 142 × 0.70 + 65 = 99.4 + 65 ≈ 164 次/分。这比单纯的 MHR 百分比更准确。
5. Body Mass Index (BMI) Formula | 身体质量指数 (BMI) 公式
BMI is a simple screening tool to classify underweight, healthy weight, overweight or obesity. It relates weight in kilograms to height in metres squared.
BMI 是一种简单的筛查工具，用于划分体重过轻、健康体重、超重或肥胖。它将体重（千克）与身高（米）的平方相联系。
BMI = weight (kg) ÷ [height (m)]²
BMI = 体重 (kg) ÷ [身高 (m)]²
alls within the healthy range. Keep in mind that BMI does not distinguish muscle from fat.
一名体重 50 kg、身高 1.55 m 的学生，BMI 为 50 ÷ (1.55 × 1.55) = 50 ÷ 2.4025 ≈ 20.8，属于健康范围。需注意 BMI 无法区分肌肉和脂肪。
6. Waist‑to‑Hip Ratio (WHR) | 腰臀比 (WHR)
Waist‑to‑hip ratio helps assess fat distribution. A high WHR is linked to greater health risks, even when BMI appears normal.
腰臀比有助于评估脂肪分布。即使在 BMI 正常时，较高的 WHR 也与更大的健康风险相关。
WHR = waist circumference ÷ hip circumference
腰臀比 = 腰围 ÷ 臀围
waist 78 cm and hips 94 cm, WHR = 0.83; values above 0.90 often indicate central obesity.
测量时取腰部最细处和臀部最宽处。若男性腰围 78 cm、臀围 94 cm，WHR = 0.83；高于 0.90 常提示中心性肥胖。
7. Rating of Perceived Exertion (RPE) – Borg Scale | 主观疲劳感觉量表 (RPE) – 博格量表
The Borg 6– king. It links perception to heart rate: RPE × 10 ≈ heart rate during submaximal exercise.
博格 6–20 量表让运动员自评运动强度感受。它与心率相关联：在次最大运动中，RPE × 10 ≈ 心率。
An RPE of 12 (moderate) suggests a heart rate around 120 bpm; an RPE of 17 (very hard) suggests about 170 bpm. This method is useful when heart rate monitors are unavailable.
RPE 为 12（中等）时心率约 120 次/分；RPE 为 17（极费力）时心率约 170 次/分。当无法使用心率监测器时，此方法很实用。
8. Training Principles – FITT Principle | 训练原则 – FITT 原则
FITT stands for Frequency, Intensity, Time, and Type. These four elements must be adjusted to create effective training programmes and ensure progression.
FITT 代表频率、强度、时间和类型。必须调整这四个要素以制定有效的训练计划并确保持续进步。
- Frequency – how often you train (e.g. 3 sessions per week) | 频率：训练频率（如每周 3 次）
- Intensity – how hard you exercise (e.g. % of MHR) | 强度：运动强度（如最大心率百分比）
- Time – duration of each session (e.g. 30 minutes) | 时间：每次训练的时长（如 30 分钟）
- Type – the kind of activity (e.g. running, cycling) | 类型：运动种类（如跑步、骑行）
Applying the FITT principle ensures overload and avoids plateaus. A log book helps monitor each component over weeks.
应用 FITT 原则可确保超负荷并避免停滞期。通过训练日志可追踪各要素周变化。
9. Overload and Progression Principles | 超负荷与渐进性原则
To improve fitness, the body must work harder than normal. This is called overload. The progression principle states that the workload should increase gradually.
要提高体能，身体必须承受比平时更大的负荷，这称为超负荷。渐进性原则指出，负荷应逐步增加。
Overload can be achieved by increasing any FITT component, for example running an extra 5 minutes per week. Progression prevents injury while stimulating adaptation.
超负荷可通过增加任一 FITT 要素实现，例如每周多跑 5 分钟。渐进性可防止受伤，同时刺激身体适应。
10. Health‑Related Fitness Components – Key Definitions | 健康相关体适能要素 – 关键定义
Five health‑related components are essential for overall well‑being. Understanding them helps students design balanced training plans.
五个健康相关要素对整体健康至关重要。理解它们有助于学生设计均衡的训练计划。
| Component | 要素 | Definition | 定义 |
|---|---|
| Cardiovascular Endurance | 心血管耐力 | Ability of heart and lungs to supply oxygen during sustained activity. | 心和肺在持续运动中供氧的能力。 |
| Muscular Strength | 肌肉力量 | Maximum force a muscle can exert in one contraction. | 肌肉单次收缩能产生的最大力量。 |
| Muscular Endurance | 肌肉耐力 | Ability of a muscle to repeat contractions over time. | 肌肉重复收缩的能力。 |
| Flexibility | 柔韧性 | Range of motion around a joint. | 关节活动范围。 |
| Body Composition | 身体成分 | Proportion of fat, muscle and bone in the body. | 体内脂肪、肌肉和骨骼的比例。 |
Tests like the Cooper run (endurance) and the sit‑and‑reach test (flexibility) are used in school settings to assess these components.
学校中常用库珀跑（耐力）和坐位体前屈（柔韧性）等测试来评估这些要素。
11. Skill‑Related Fitness Components | 技能相关体适能要素
Six skill‑related components enhance performance in specific sports. They are agility, balance, coordination, power, reaction time, and speed.
六个技能相关要素可提升特定运动表现，它们分别是灵敏性、平衡性、协调性、爆发力、反应时间和速度。
- Agility | 灵敏性 – changing direction quickly while maintaining control.
- Balance | 平衡性 – keeping the body’s centre of mass over its base of support.
- Coordination | 协调性 – using two or more body parts smoothly together.
- Power | 爆发力 – product of strength and speed (P = force × velocity).
- Reaction Time | 反应时间 – time taken to respond to a stimulus.
- Speed | 速度 – rate at which a body moves (distance ÷ time).
These components are often evaluated through drills such as the Illinois agility test or the 30‑metre sprint test.
这些要素通常通过伊利诺斯灵敏性测试或 30 米冲刺等练习来评估。
12. Simple Velocity and Speed Formula | 简单速度与速率公式
Speed is a basic biomechanical measure frequently used in PE to record sprint performances. It equals distance covered divided by time taken.
速度是体育课中常用的基本生物力学指标，用于记录冲刺成绩。它等于移动距离除以所用时间。
Speed = distance ÷ time
速度 = 距离 ÷ 时间
cond. Comparing speeds before and after a training block shows whether the pupil has improved.
如果一名学生 10 秒跑完 60 米，其速度为 60 ÷ 10 = 6 米/秒。比较训练前后的速度可判断学生是否有所进步。
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