📚 Year 9 OCR PE: Key Terminology Quick Memory Guide | Year 9 OCR 体育：核心术语速记指南
Mastering the key terminology in OCR Physical Education is one of the fastest ways to improve your exam performance and practical understanding. This guide pairs every essential term with a clear English definition and its Chinese equivalent, giving you a powerful bilingual memory aid. Whether you are revising for a test or preparing for a practical session, use these paired explanations to lock the vocabulary into your long-term memory.
掌握 OCR 体育考试中的关键术语是提升考试成绩和运动实践理解的最快途径之一。本指南为每个核心术语配上了清晰的英文定义和对应的中文释义，为你提供一个强大的双语记忆工具。无论你是在备考测试，还是在准备实践课程，都可以借助这些成对的解释将词汇牢牢锁定在长期记忆中。
1. Health and Fitness Components | 健康与体能构成
Health-related fitness refers to the components that contribute to overall well-being and the ability to perform daily activities without undue fatigue.
健康相关体能指有助于整体健康并能在无过度疲劳下完成日常活动的能力要素。
Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to working muscles during sustained physical activity.
心血管耐力指心脏、肺和血管在持续的体力活动中向工作肌肉输送氧气的能力。
Muscular strength is the maximum force a muscle or muscle group can exert in a single contraction.
肌肉力量是一块肌肉或肌群在单次收缩中能产生的最大力量。
Muscular endurance is the ability of a muscle or muscle group to perform repeated contractions against a resistance for an extended period without fatigue.
肌肉耐力指一块肌肉或肌群在抗阻下长时间反复收缩而不疲劳的能力。
Flexibility is the range of movement possible at a joint, determined by the elasticity of muscles, tendons and ligaments.
柔韧性是关节可能达到的活动幅度，取决于肌肉、肌腱和韧带的弹性。
Body composition is the proportion of fat mass to fat-free mass (muscle, bone, water) in the body.
身体成分是体内脂肪质量与去脂质量（肌肉、骨骼、水分）的比例。
2. Principles of Training (SPORT and FITT) | 训练原则（SPORT 与 FITT）
The SPORT principles guide how to design an effective training programme: Specificity, Progression, Overload, Reversibility and Tedium.
SPORT 原则指导如何设计有效的训练计划：特异性、渐进性、超负荷、可逆性和枯燥性。
Specificity means training must be relevant to the individual's sport, energy systems and movement patterns.
特异性指训练必须与个人的运动项目、能量系统和动作模式相关。
Progression requires gradually increasing the training stimulus to continue making adaptations and avoid a plateau.
渐进性要求逐渐增加训练刺激，以持续产生适应并避免平台期。
Overload states that for fitness gains to occur, the body must be subjected to a greater load than it is normally accustomed to.
超负荷指要达到体能提升，身体必须承受比平时习惯的更大的负荷。
Reversibility means fitness levels decline when training is stopped or reduced significantly, often summarised as 'use it or lose it'.
可逆性指当训练停止或显著减少时，体能水平会下降，常被概括为'不用则废'。
Tedium warns against mental boredom; training should be varied to maintain motivation and engagement.
枯燥性告诫精神厌倦的问题；训练应当多样化以保持动力和参与度。
The FITT principle breaks down overload into Frequency, Intensity, Time and Type of exercise, offering a practical way to adjust a training programme.
FITT 原则将超负荷细分为运动频率、强度、时间和类型，为调整训练计划提供了切实可行的方法。
3. Methods of Training | 训练方法
Continuous training involves exercising at a steady, moderate intensity for at least 20 minutes without rest, primarily developing cardiovascular endurance.
持续训练指以稳定的中等强度运动至少20分钟且无休息，主要发展心血管耐力。
Interval training alternates periods of high-intensity work with periods of recovery. It is effective for improving speed, power and anaerobic fitness.
间歇训练交替进行高强度运动期与恢复期，对提高速度、爆发力和无氧体能非常有效。
Circuit training is a series of different exercises performed in sequence, targeting various muscle groups or fitness components with minimal rest.
循环训练是一系列不同练习按顺序完成，针对不同肌群或体能要素，休息时间极少。
Weight training uses resistance in the form of free weights or machines to develop muscular strength, endurance or power.
负重训练利用自由重量或器械提供阻力，以发展肌肉力量、耐力或爆发力。
Fartlek training blends continuous and interval elements by varying speed and intensity over natural terrain, making it very sport-specific.
法特莱克训练在自然地形中通过改变速度和强度融合了持续与间歇元素，具有极强的运动专项性。
Flexibility training, including static and dynamic stretching, aims to increase joint range of motion and reduce injury risk.
柔韧性训练包括静态和动态拉伸，旨在增加关节活动幅度并降低损伤风险。
4. The Skeletal System | 骨骼系统
The skeleton provides five key functions: support, protection, movement, blood cell production and mineral storage.
骨骼提供五项关键功能：支持、保护、运动、血细胞生成和矿物质储存。
Long bones, such as the femur and humerus, act as levers for movement and are responsible for height.
长骨（如股骨和肱骨）充当运动杠杆并决定身高。
Flat bones, like the cranium and ribs, protect vital organs and offer broad surfaces for muscle attachment.
扁骨（如颅骨和肋骨）保护重要器官，并为肌肉附着提供广阔表面。
Short bones, such as the carpals and tarsals, provide stability and support with limited movement.
短骨（如腕骨和跗骨）提供稳定性和支撑，但仅允许有限运动。
Irregular bones, including the vertebrae, have complex shapes that protect the spinal cord and allow flexible movement.
不规则骨（包括椎骨）形状复杂，可保护脊髓并允许灵活的运动。
Key bones to know: cranium (skull), clavicle, scapula, humerus, radius, ulna, pelvis, femur, tibia, fibula, patella, ribs, sternum, vertebrae.
需掌握的关键骨骼：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、骨盆、股骨、胫骨、腓骨、髌骨、肋骨、胸骨、椎骨。
5. The Muscular System | 肌肉系统
There are three types of muscle tissue: cardiac muscle (involuntarily pumps blood in the heart), smooth muscle (found in internal organ walls) and skeletal muscle (voluntarily moves the skeleton).
肌肉组织有三种类型：心肌（不自主地泵送血液）、平滑肌（存在于内脏器官壁）和骨骼肌（自主控制骨骼运动）。
Prime movers, or agonists, are the main muscles responsible for producing a specific movement, while antagonists relax to allow the movement.
主动肌（原动肌）是负责产生特定动作的主要肌肉，拮抗肌则放松以允许该动作发生。
Antagonistic pairs work together: for example, the biceps brachii and triceps brachii coordinate to flex and extend the elbow.
拮抗肌对协同工作：例如，肱二头肌和肱三头肌相互配合以屈、伸肘关节。
Another key pair is the quadriceps group (agonists in knee extension) and the hamstrings group (antagonists).
另一关键拮抗对是股四头肌群（伸膝时的主动肌）与腘绳肌群（拮抗肌）。
Isotonic contractions change muscle length under constant tension and can be concentric (shortening) or eccentric (lengthening under resistance).
等张收缩在恒定张力下改变肌肉长度，可分为向心收缩（缩短）和离心收缩（在阻力下拉长）。
Isometric contractions involve tension development without a change in muscle length, important for stabilising a position.
等长收缩中肌肉产生张力但长度不变，对稳定姿势十分重要。
6. Joints and Movement Types | 关节与运动类型
A synovial joint is a freely movable joint where bones are separated by a fluid-filled cavity, allowing smooth, low-friction movement.
滑膜关节是一种可自由活动的关节，骨之间由充满液体的腔分隔，可实现平滑且低摩擦的运动。
Hinge joints, found at the elbow and knee, allow movement in one plane: flexion and extension.
铰链关节见于肘部和膝部，允许在一个平面上进行屈曲和伸展。
Ball-and-socket joints, such as the shoulder and hip, permit movement in all three planes: flexion, extension, abduction, adduction and rotation.
球窝关节（如肩关节和髋关节）允许在所有三个平面上的运动：屈曲、伸展、外展、内收和旋转。
Ligaments connect bone to bone, providing stability, while tendons attach muscle to bone, transmitting the force needed for movement.
韧带连接骨与骨，提供稳定性；肌腱附着肌肉到骨，传递运动所需的力量。
Articular cartilage covers the ends of bones, reducing friction and acting as a shock absorber.
关节软骨覆盖骨端，减少摩擦并起到减震作用。
Synovial fluid within the joint capsule lubricates the joint and nourishes the cartilage.
关节囊内的滑液润滑关节并滋养软骨。
Movement terms: flexion (decreasing the angle at a joint), extension (increasing the angle), abduction (away from the midline), adduction (towards the midline), rotation (turning around the long axis) and circumduction (a combination of movements creating a cone shape).
运动术语：屈曲（减小关节角度）、伸展（增加关节角度）、外展（远离中线）、内收（靠近中线）、旋转（绕长轴转动）和环转（组合运动形成圆锥形状）。
7. The Cardiovascular System | 心血管系统
ped by the heart per minute and is calculated as stroke volume × heart rate (Q = SV × HR).
心输出量 (Q) 是心脏每分钟泵出的血液体积，计算公式为每搏输出量 × 心率 (Q = SV × HR)。
Stroke volume is the amount of blood ejected by the left ventricle during each contraction, which increases with regular endurance training.
每搏输出量是左心室每次收缩射出的血液量，通过规律的耐力训练可使其增加。
Heart rate (HR) is the number of times the heart beats per minute (bpm), with a resting average of around 60-80 bpm.
心率 (HR) 是心脏每分钟跳动的次数 (bpm)，安静时平均约为60-80 bpm。
Arteries carry oxygenated blood away from the heart under high pressure, while veins return deoxygenated blood under lower pressure and contain valves to prevent backflow.
动脉在高压下将含氧血液从心脏送出，静脉则在较低压下将去氧血液送回，并含有瓣膜以防止回流。
Capillaries are tiny, thin-walled vessels where the exchange of oxygen, carbon dioxide (CO₂) and nutrients with tissue cells occurs.
毛细血管是微小且壁薄的血管，在此处与组织细胞进行氧气、二氧化碳 (CO₂) 及营养物质的交换。
Blood pressure is the force exerted by circulating blood on the artery walls, expressed as systolic over diastolic pressure (e.g., 120/80 mmHg).
血压是循环血液对动脉壁施加的压力，以收缩压/舒张压表示（例如 120/80 mmHg）。
Vasodilation is the widening of blood vessels to increase blood flow and heat loss; vasoconstriction is the narrowing to conserve heat.
血管舒张是血管扩张以增加血流量和散热；血管收缩是血管缩小以保存热量。
8. The Respiratory System | 呼吸系统
Respiration refers to the overall process of taking in oxygen (O₂) and eliminating carbon dioxide (CO₂) from the body.
呼吸指吸入氧气 (O₂) 并从身体排出二氧化碳 (CO₂) 的整个过程。
Tidal volume is the amount of air breathed in and out during a normal breath. It increases considerably during exercise.
潮气量是一次正常呼吸中吸入和呼出的空气量，在运动期间显著增加。
Vital capacity is the maximum volume of air that can be forcibly exhaled after a maximum inhalation, reflecting the strength of the respiratory muscles.
肺活量是最大吸气后能强制呼出的最大空气体积，反映呼吸肌的力量。
Breathing rate is the number of breaths taken per minute. Exercise raises both breathing rate and depth to meet increased oxygen demand.
呼吸频率是每分钟呼吸的次数。运动同时提高呼吸频率和深度，以满足增加的氧气需求。
Gaseous exchange occurs in the alveoli, where oxygen diffuses from the air into the blood and carbon dioxide diffuses from the blood into the lungs.
气体交换发生在肺泡中：氧气从空气扩散入血液，二氧化碳从血液扩散到肺部。
The diaphragm and intercostal muscles contract to increase thoracic volume during inhalation, reducing pressure and drawing air in.
吸气时，膈肌和肋间肌收缩，增加胸腔容积，降低压力并将空气吸入。
9. Energy Systems and Exercise | 能量系统与运动
Adenosine triphosphate (ATP) is the immediate energy currency for all muscle contractions and cellular work.
三磷酸腺苷 (ATP) 是所有肌肉收缩和细胞工作的直接能量货币。
The aerobic system uses oxygen to break down carbohydrates and fats, producing a large amount of ATP, water and carbon dioxide. The overall equation can be summarised as:
有氧系统利用氧气分解碳水化合物和脂肪，产生大量 ATP、水和二氧化碳。总方程式可概括为：
C₆H₁₂O₆ + 6O₂ → 6CO₂ + 6H₂O + Energy (ATP)
The anaerobic lactic (glycolytic) system provides energy without oxygen for high-intensity activities lasting up to about 90 seconds, yielding lactic acid as a by-product.
无氧乳酸（糖酵解）系统在无氧情况下为持续约90秒的高强度活动供能，产生乳酸作为副产品。
The ATP-PCr (phosphocreatine) system supplies immediate energy for very short, explosive bursts lasting less than 10 seconds, such as a sprint start.
ATP-PCr（磷酸肌酸）系统为持续时间少于10秒的极短爆发性动作（如短跑起跑）提供即时能量。
Excess post-exercise oxygen consumption (EPOC) refers to the elevated oxygen intake following intense exercise, required to restore the body to its resting state and clear lactate.
运动后过量氧耗 (EPOC) 指剧烈运动后氧气摄入量升高的现象，这是身体恢复安静状态和清除乳酸所必需的。
10. Nutrition, Hydration and Recovery | 营养、补水和恢复
Macronutrients are needed in large amounts: carbohydrates (primary fuel for high-intensity exercise), fats (fuel for low-intensity, long-duration activity) and proteins (essential for muscle repair and growth).
宏量营养素需大量摄入：碳水化合物（高强度运动的主要燃料）、脂肪（低强度长时间活动的燃料）和蛋白质（对肌肉修复和生长至关重要）。
Micronutrients, including vitamins and minerals like calcium and iron, support energy metabolism, bone health and oxygen transport but do not provide direct energy.
微量营养素包括维生素和矿物质（如钙和铁），支持能量代谢、骨骼健康和氧气运输，但不直接提供能量。
Hydration is critical; water regulates body temperature, transports nutrients and maintains blood volume. Even slight dehydration can impair performance.
补水至关重要；水调节体温、运输营养物质并维持血容量。即使是轻微脱水也可能损害运动表现。
Carbohydrate loading is a strategy used before endurance events to maximise glycogen stores in muscles and the liver.
糖原负荷法是在耐力赛事前使用的一种策略，以最大化肌肉和肝脏中的糖原储备。
Recovery nutrition includes consuming carbohydrates and protein within the 30-minute to 2-hour 'window' after training to rebuild glycogen and repair muscle tissue.
恢复营养包括在训练后30分钟至2小时的'窗口期'内摄入碳水化合物和蛋白质，以重建糖原并修复肌肉组织。
11. Skill-related Fitness Components | 技能相关体能要素
Skill-related fitness components are particularly important for sports performance and are largely determined by neuromuscular efficiency.
技能相关体能要素对运动表现尤为重要，主要由神经肌肉效率决定。
Agility is the ability to change the body's position quickly and with control while maintaining speed. It is vital in sports like rugby and tennis.
敏捷性是迅速且有控制地改变身体位置并保持速度的能力，在橄榄球和网球等运动中至关重要。
Balance is the ability to keep the body's centre of mass over the base of support, whether static (still) or dynamic
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