Year 9 AQA PE: Formula & Theorem Quick Reference Handbook | Year 9 AQA 体育：公式定理速查手册

📚 Year 9 AQA PE: Formula & Theorem Quick Reference Handbook | Year 9 AQA 体育：公式定理速查手册

Welcome to your go‑to quick reference guide for the essential formulas and theorems in Year 9 AQA Physical Education. Whether you are calculating training zones, analysing movement, or understanding how forces affect performance, this handbook breaks down each concept with clear explanations and worked examples. Keep it handy for revision, homework, and classroom activities.

欢迎使用这本 Year 9 AQA 体育必背公式与定理的速查手册。无论你是在计算训练区间、分析动作，还是理解力如何影响运动表现，本手册都用清晰的解释和示例把每个概念拆解到位。复习、写作业和课堂活动时都可以随时翻看。

1. Maximum Heart Rate (MHR) | 最大心率 (MHR)

safely reach during maximal exercise. It is estimated using the simple formula: MHR = 220 – age (in years). For a 14‑year‑old, this gives 220 – 14 = 206 bpm.

最大心率是你在极限运动中每分钟心跳的最高安全值，可用简单公式估算：MHR = 220 – 年龄。以14岁学生为例，最大心率为 220 – 14 = 206 次/分。

2. Target Heart Rate Zones | 目标心率区间

Training intensity is often prescribed as a percentage of MHR. The aerobic training zone typically lies between 60% and 80% of MHR, while the anaerobic zone is 80%–90%. To find your target lower limit, multiply MHR by 0.60; for the upper limit, multiply by 0.80 or 0.90 accordingly.

训练强度常按最大心率百分比来设定。有氧训练区通常在最大心率的 60%–80%，无氧区为 80%–90%。目标下限 = 最大心率 × 0.60，上限 = 最大心率 × 0.80 或 0.90。

3. Body Mass Index (BMI) | 身体质量指数

erson weighing 65 kg with a height of 1.70 m has a BMI of 65 ÷ (1.70 × 1.70) ≈ 22.5 kg/m².

身体质量指数用于根据身高和体重进行体重分类。公式：BMI = 体重(kg) ÷ 身高²(m²)。例如，体重65 kg、身高1.70 m的人，BMI = 65 ÷ 1.70² ≈ 22.5 kg/m²。

4. Speed, Distance and Time | 速度、距离与时间

s, her average speed is 100 ÷ 12 ≈ 8.33 m/s. Conversely, distance = speed × time, and time = distance ÷ speed.

速度是物体通过距离的快慢程度。基本关系：速度 = 距离 ÷ 时间。若短跑选手用12秒跑完100米，平均速度约 8.33 m/s。由此可推出 距离 = 速度 × 时间，时间 = 距离 ÷ 速度。

5. Acceleration | 加速度

measures how quickly velocity changes. It is calculated as: acceleration = (final velocity – st who increases velocity from 5 m/s to 15 m/s over 4 s experiences an acceleration of (15 – 5) ÷ 4 = 2.5 m/s².

加速度衡量速度变化的快慢。公式：加速度 = (末速度 – 初速度) ÷ 所用时间，单位是 m/s²。一名自行车手在4秒内从5 m/s加速到15 m/s，加速度为 (15 – 5) ÷ 4 = 2.5 m/s²。

6. Newton's Second Law: Force | 牛顿第二定律：力

Newton' 0 kg rugby player accelerating at 3 m/s² produces a force of 70 × 3 = 210 N. This law explains why heavier athletes need more force to change direction or speed.

牛顿第二定律指出，作用在物体上的力等于质量乘以加速度：力(N) = 质量(kg) × 加速度(m/s²)。一名70 kg的橄榄球运动员以3 m/s²加速，所产生的力为 210 N。这一定律解释了为何体重较大的运动员改变方向或速度时需要更大的力。

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7. Work and Power | 功与功率

me (s). Lifting a 200 N barbell through 1.5 m does 300 J of work. If the lift takes 2 seconds, the power output is 150 W.

力推动物体移动一定距离时做功：功(J) = 力(N) × 距离(m)。功率是做功的速率：功率(W) = 功(J) ÷ 时间(s)。将200 N的杠铃上举1.5米做功300 J。若完成该动作耗时2秒，输出功率为150 W。

8. Levers and Moments | 杠杆与力矩

nce from the fulcrum (m). In the body, joints act as fulcrums, muscles provide effort, and bones carry the load. Understanding lever classes helps improve technique and efficiency.

杠杆系统包含支点、动力和阻力。转动效果称为力矩：力矩(Nm) = 力(N) × 力到支点的垂直距离(m)。人体中，关节为支点，肌肉提供动力，骨骼承载阻力。理解杠杆类型有助于改进技术和提高效率。

9. Momentum and Impulse | 动量与冲量

A 0.5 kg football travelling at 20 m/s has a momentum of 10 kg m/s. Kicking it with a force of 100 N over 0.1 s delivers an impulse of 10 N s, enough to stop or reverse its motion.

动量是质量与速度的乘积：动量(kg m/s) = 质量(kg) × 速度(m/s)。冲量是动量的变化量，等于力 × 时间。一个0.5 kg的足球以20 m/s运动时，动量为10 kg m/s。用100 N的力踢球0.1秒，提供的冲量为10 N s，足以使球停住或反向运动。

10. FITT Training Principle | FITT 训练原则

The FITT principle stands for Frequency, Intensity, Time, and Type. It is a framework for designing effective training programmes. Frequency: how often you train per week. Intensity: how hard you exercise (e.g. %MHR). Time: duration of each session. Type: the kind of exercise (aerobic, resistance, flexibility). Adjusting any variable alters the training load.

FITT 原则是设计有效训练计划的框架，代表频率、强度、时间和类型。频率：每周训练几次；强度：运动有多费力（如%最大心率）；时间：每次训练的时长；类型：运动方式（有氧、抗阻、柔韧）。调整任一变量都会改变训练负荷。

11. Supercompensation | 超量恢复

Supercompensation describes the body's adaptive response to training stress. After a workout, performance temporarily dips due to fatigue; with adequate recovery (nutrition, sleep), the body rebuilds stronger than before, resulting in improved fitness. Timing the next training session to coincide with the supercompensation peak maximises gains, while insufficient recovery leads to overtraining.

超量恢复描述身体对训练压力的适应性反应。训练后，由于疲劳，表现暂时下降；通过充分恢复（营养、睡眠），身体重建得更强大，体能水平提高。把下一次训练安排在超量恢复峰值期能使收益最大化，而恢复不足则导致过度训练。

12. Planes and Axes of Movement | 运动平面与轴

Human movement is described using three anatomical planes and corresponding axes. The sagittal plane divides left/right and involves forward/backward movements (e.g. running) around a frontal axis. The frontal plane divides front/back and involves lateral movements (e.g. star jumps) around a sagittal axis. The transverse plane divides top/bottom and involves rotational movements (e.g. a pirouette) around a vertical axis. These concepts underpin motion analysis in sport.

人体运动可用三个解剖平面和对应的轴来描述。矢状面将身体分为左右，绕额状轴做前后运动（如跑步）；额状面将身体分为前后，绕矢状轴做侧向运动（如开合跳）；横切面将身体分为上下，绕垂直轴做旋转运动（如旋转跳跃）。这些概念是运动技术分析的基础。

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