📚 Year 9 OCR PE: Key Terminology Quick Revision Guide | 九年级 OCR 体育：关键术语速记指南
Getting to grips with the language of Physical Education is the first step to success in your OCR course. This guide breaks down the must-know terms from the Year 9 specification into clear, bite-sized explanations so you can memorise them efficiently. Use it alongside your practical lessons and revision notes to build confidence.
掌握体育学科的语言是你在 OCR 课程中取得成功的第一步。本指南将九年级考纲中必须掌握的关键术语拆解成清晰、易记的解释，帮助你高效记忆。请结合你的实践课和复习笔记一起使用，逐步建立信心。
1. Health-Related Fitness Components | 健康相关体适能组成部分
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles over a sustained period of time.
心血管耐力是指心肺在持续时间内为工作肌肉供氧的能力。
Muscular endurance is the ability of a muscle or muscle group to repeat contractions without becoming tired.
肌肉耐力是指一块或一组肌肉反复收缩而不感到疲劳的能力。
Muscular strength is the maximum force a muscle or muscle group can exert in a single contraction.
肌肉力量是指一块或一组肌肉在单次收缩中能产生的最大力。
Flexibility is the range of movement possible around a joint.
柔韧性是指关节周围可达到的活动范围。
Body composition is the percentage of fat, muscle, bone and water in the body.
身体成分是指体内脂肪、肌肉、骨骼和水分的百分比构成。
2. Skill-Related Fitness Components | 技能相关体适能组成部分
Agility is the ability to change direction quickly while maintaining control of the body.
敏捷性是指在保持身体控制的情况下快速改变方向的能力。
Balance is the ability to keep the body stable, whether still or during movement.
平衡是指无论静止还是移动时保持身体稳定的能力。
Coordination is the ability to use two or more body parts together smoothly and efficiently.
协调性是指平稳高效地同时运用两个或更多身体部位的能力。
Power is the product of strength and speed; the ability to do a strength movement quickly.
爆发力是力量与速度的乘积，即快速完成力量动作的能力。
Reaction time is the time taken between the presentation of a stimulus and the onset of a movement.
反应时间是指从刺激出现到动作开始所花费的时间。
Speed is the ability to move all or part of the body as quickly as possible.
速度是指尽可能快地移动全身或身体某一部分的能力。
3. Principles of Training | 训练原则
Specificity means that training should be relevant to the needs of the sport or activity in order to produce the desired effect.
针对性是指训练应与所从事的运动或活动的需求相关，以产生预期的效果。
Progressive overload is the gradual increase in the stress placed on the body during training, ensuring fitness continues to improve.
渐进负荷是指在训练中逐渐增加对身体施加的压力，确保体适能持续提高。
Reversibility means that fitness gains are lost when training stops or the intensity is reduced for an extended period.
可逆性是指当训练停止或强度长时间降低时，已获得的体适能水平会回落。
Rest and recovery are essential for the body to repair itself and adapt to the training load, helping to prevent injury.
休息与恢复对于身体修复自身和适应训练负荷至关重要，有助于预防损伤。
Tedium occurs when training becomes boring and monotonous, which can reduce motivation; training should be varied.
枯燥感发生在训练变得无聊单调时，会降低积极性；训练应保持多样化。
FITT principle stands for Frequency, Intensity, Time and Type — four variables that can be adjusted to apply progressive overload.
FITT 原则代表频率、强度、时间和类型——可以调整的四个变量，用以施加渐进负荷。
4. Methods of Training | 训练方法
Continuous training involves exercising at a steady pace for a sustained period without rest, primarily developing cardiovascular endurance.
持续训练指以稳定速度进行长时间运动不留休息，主要发展心血管耐力。
Fartlek training is a form of continuous training that varies the speed and terrain, mixing fast and slow bursts to improve aerobic and anaerobic fitness.
法特莱克训练是一种变换速度和地形的持续训练，混合快慢段以提升有氧和无氧能力。
Interval training involves alternating periods of high-intensity work with periods of rest or low activity.
间歇训练包含高强度工作段与休息或低强度段的交替。
Circuit training is a series of different exercises performed one after another, targeting different muscle groups or fitness components.
循环训练是一系列不同练习依次完成，针对不同的肌肉群或体适能成分。
Weight training uses free weights or machines to provide resistance, improving muscular strength and endurance.
负重训练利用自由重量或器械提供阻力，改善肌肉力量和耐力。
Plyometric training involves explosive movements like jumping and bounding to develop power.
增强式训练包括跳跃、弹跳等爆发性动作，用于发展爆发力。
5. The Skeletal System | 骨骼系统
Cranium protects the brain and gives shape to the head.
颅骨保护大脑并构成头部形状。
Vertebral column (spine) supports the trunk and protects the spinal cord; made up of individual vertebrae.
脊柱支撑躯干并保护脊髓，由单个的椎骨组成。
Sternum is the breastbone that protects the heart and lungs along with the ribs.
胸骨即胸前的骨头，与肋骨一起保护心脏和肺。
Humerus is the long bone in the upper arm, connecting the shoulder to the elbow.
肱骨是上臂的长骨，连接肩部与肘部。
Radius and ulna are the two bones in the forearm; the radius is on the thumb side and the ulna on the little finger side.
桡骨和尺骨是前臂的两块骨头；桡骨位于拇指侧，尺骨位于小指侧。
Pelvis protects several abdominal organs and transfers the weight of the upper body to the legs.
骨盆保护多个腹腔器官，并将上身体重传递到双腿。
Femur is the longest and strongest bone in the body, located in the thigh.
股骨是人体最长且最强壮的骨头，位于大腿。
Patella is the kneecap, which protects the front of the knee joint.
髌骨即膝盖骨，保护膝关节前方。
Tibia and fibula are the bones of the lower leg; the tibia is the larger weight-bearing bone.
胫骨和腓骨是小腿的骨骼；胫骨是较大的承重骨。
6. Joints and Movements | 关节与运动
Synovial joints are freely movable joints where the bones are separated by a fluid-filled cavity, e.g. the knee and shoulder.
滑膜关节是可自由活动的关节，骨端被充满液体的腔隙隔开，例如膝关节和肩关节。
Ball and socket joint allows movement in all directions, e.g. the shoulder and hip.
球窝关节允许向各个方向运动，例如肩关节和髋关节。
Hinge joint allows movement in only one plane, like the elbow and knee — flexion and extension.
铰链关节仅允许在一个平面运动，如肘和膝——屈和伸。
Flexion is decreasing the angle at a joint, e.g. bending the elbow.
屈是减小关节角度的运动，如弯曲肘部。
Extension is increasing the angle at a joint, e.g. straightening the knee.
伸是增大关节角度的运动，如伸直膝盖。
Abduction is movement away from the midline of the body.
外展是远离身体中线的运动。
Adduction is movement towards the midline of the body.
内收是朝身体中线的运动。
Rotation is a turning movement around an axis, e.g. turning the head side to side.
旋转是围绕轴心的转动运动，如左右转动头部。
7. The Muscular System | 肌肉系统
Deltoid is the shoulder muscle that lifts the arm in all directions and is heavily used in throwing and swimming.
三角肌是肩部肌肉，能使手臂向各个方向抬起，在投掷和游泳时大量使用。
Biceps is the muscle at the front of the upper arm that causes flexion at the elbow.
肱二头肌位于上臂前侧，引起肘关节屈曲。
Triceps is the muscle at the back of the upper arm that causes extension at the elbow.
肱三头肌位于上臂后侧，引起肘关节伸展。
Pectorals are the chest muscles that bring the arm across the body and help with pushing movements.
胸肌是胸部肌肉，能将手臂拉向身体对侧并辅助推动作。
Abdominals are the stomach muscles that stabilise the trunk and enable forward bending.
腹肌是腹部肌肉，稳定躯干并实现前屈动作。
Quadriceps are the group of four muscles on the front of the thigh that extend the knee.
股四头肌是大腿前侧的肌群，负责膝关节伸展。
Hamstrings are the muscles at the back of the thigh that flex the knee and extend the hip.
腘绳肌是大腿后侧的肌肉，负责屈膝和伸髋。
Gastrocnemius is the calf muscle that points the foot downwards (plantar flexion) and is vital for running and jumping.
腓肠肌是小腿肌肉，使足向下跖屈，对跑步和跳跃至关重要。
Gluteals are the buttock muscles that extend and rotate the hip, providing power for climbing and sprinting.
臀肌是臀部肌肉，负责髋关节伸展和旋转，为攀爬和冲刺提供动力。
8. The Cardiovascular System | 心血管系统
Heart rate is the number of times the heart beats per minute, measured in bpm.
心率是指心脏每分钟跳动的次数，以 bpm 表示。
Stroke volume is the volume of blood pumped out of the left ventricle with each heart beat.
每搏输出量是每次心跳左心室泵出的血液量。
Cardiac output = heart rate x stroke volume, representing the total blood pumped by the heart per minute.
心输出量 = 心率 × 每搏输出量，表示心脏每分钟泵出的总血量。
Arteries carry blood away from the heart; they have thick, elastic walls to withstand high pressure.
动脉将血液从心脏运走；管壁厚而有弹性，以承受高压。
Veins carry blood towards the heart and have valves to prevent backflow.
静脉将血液送回心脏，并有瓣膜防止回流。
Capillaries are extremely thin-walled vessels where gaseous exchange occurs between blood and muscles.
毛细血管是极薄的血管，是血液与肌肉之间进行气体交换的场所。
Blood pressure is the force exerted by circulating blood on the walls of the arteries; it rises during exercise.
血压是循环血液对动脉管壁施加的压力；运动时血压会升高。
9. The Respiratory System | 呼吸系统
Tidal volume is the amount of air breathed in or out in one normal breath.
潮气量是一次正常呼吸吸入或呼出的空气量。
Vital capacity is the maximum amount of air that can be forcibly exhaled after a maximum inhalation.
肺活量是在最大吸气后能用力呼出的最大空气量。
Minute ventilation is the volume of air moved into and out of the lungs per minute; it equals tidal volume x breathing rate.
每分通气量是每分钟进出肺部的空气量，等于潮气量 × 呼吸频率。
Gaseous exchange is the process where oxygen moves from the alveoli into the blood and carbon dioxide moves from the blood into the alveoli.
气体交换是指氧气从肺泡进入血液，同时二氧化碳从血液进入肺泡的过程。
Diaphragm is a sheet of muscle beneath the lungs that contracts and flattens to draw air into the lungs.
膈肌是肺下方的一片肌肉，收缩时变平，将空气吸入肺部。
Alveoli are tiny air sacs in the lungs where gaseous exchange takes place.
肺泡是肺内微小的气囊，气体交换在此进行。
10. Immediate and Long-Term Effects of Exercise | 运动的即时与长期效果
Immediate effects: Heart rate increases, breathing rate increases, body temperature rises and sweating begins.
即时效果：心率升高，呼吸频率加快，体温上升并开始出汗。
Cardiac hypertrophy is the long-term enlargement of the heart muscle, which makes the heart stronger and more efficient.
心肌肥大是指长期训练导致的心肌增厚，使心脏更强壮、更有效率。
Resting bradycardia is a lower resting heart rate resulting from regular endurance training, indicating a more efficient heart.
静息性心动过缓是因长期耐力训练而降低的静息心率，表明心脏效率更高。
Increased stroke volume means the heart pumps more blood per beat at rest and during exercise after training adaptions.
每搏输出量增加指训练适应后，在静息和运动中每次心跳泵出的血量增多。
Capillarisation is the development of more capillaries around muscles, improving oxygen delivery.
毛细血管化是指肌肉周围生成更多毛细血管，改善氧气输送。
Increased bone density helps to protect against osteoporosis and is a result of regular weight-bearing exercise.
骨密度增加有助于预防骨质疏松，是经常进行负重运动的结果。
11. Health, Fitness and Well-being | 健康、体适能与福祉
Health is defined by the World Health Organization as a state of complete physical, mental and social well-being, not merely the absence of disease.
健康被世界卫生组织定义为一种完全的生理、心理和社会福祉状态，而不仅仅是没有疾病。
Fitness is the ability to meet the demands of the environment you live in.
体适能是满足你所处环境需求的能力。
Sedentary lifestyle is a way of living that involves little or no physical activity, leading to increased health risks such as obesity and type 2 diabetes.
久坐不动的生活方式涉及很少或没有身体活动，会导致肥胖和 2 型糖尿病等健康风险增加。
Physical well-being means your body systems are working well and you are free from illness and injury.
生理/身体福祉意味着你的身体系统运作良好，没有疾病和损伤。
Mental well-being involves feeling good about yourself, coping with stress and having a sense of purpose.
心理福祉包括自我感觉良好、能够应对压力并有目标感。
Social well-being means having positive relationships with others and feeling a sense of belonging.
社交/社会福祉意味着与他人保持积极的人际关系并有归属感。
12. Sport Psychology Key Terms | 运动心理学关键术语
Arousal is the level of mental excitement and readiness that a performer experiences; both too little and too much can harm performance according to the inverted-U theory.
兴奋/唤醒水平是指运动员体验到的精神兴奋和准备程度；根据倒 U 理论，过低或过高都不利于表现。
Intrinsic motivation is the drive that comes from within, such as a desire to master a skill for personal satisfaction.
内在动机是来自内部的动力，如为了个人满足而追求掌握技能。
Extrinsic motivation comes from external sources, such as trophies, money or praise.
外在动机来自外部来源，如奖杯、金钱或表扬。
Intrinsic feedback is information received by the performer as a direct result of the movement, for example knowing a pass was good by feeling the contact.
内在反馈是运动员因动作直接结果而获得的信息，例如通过触球感觉知道传球质量好。
Extrinsic feedback comes from outside the performer, such as a coach giving verbal advice or a scoreboard.
外在反馈来自运动员之外，如教练给出的口头指导或计分板。
Knowledge of performance is feedback about how well the movement was performed, focusing on technique rather than outcome.
表现认知是关于动作执行质量的反馈，侧重技术而非结果。
Knowledge of results is feedback focusing on the outcome of the action, such as the time achieved or the score.
结果认知是关注动作结果的反馈，如所获得的时间或比分。
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