📚 Year 9 WJEC PE: Key Terminology Quick Memorisation Guide | WJEC九年级体育：关键术语速记指南
Mastering the key terms in Year 9 WJEC Physical Education is like learning the vocabulary of a new language. When you know exactly what 'agility', 'cardiovascular endurance' or 'progressive overload' mean, exam questions become far less intimidating. This guide breaks down the essential terms into bite‑sized pairs and adds simple memory hacks to help you recall them quickly in tests and practical situations.
掌握九年级 WJEC 体育的关键术语就像是在学习一门新语言的基本词汇。当你确切知道 '敏捷性'、'心血管耐力' 或 '渐进超负荷' 的含义时，考试题目就会变得不那么令人生畏。本指南将基本术语分解为小块配对，并附上简单的记忆窍门，帮助你在考试和实际情境中迅速回想起来。
1. Health, Fitness and Well‑being | 健康、体适能与幸福
Health is a state of complete physical, mental and social well‑being, not merely the absence of disease.
健康 是一种身体、心理和社交都完好的状态，而不仅仅是没有疾病。
Fitness is the ability to meet the demands of the environment, whether that means running a marathon or carrying shopping bags.
体适能 是满足环境需求的能力，无论是跑马拉松还是提购物袋。
Well‑being goes beyond health – it includes feeling happy, contented and satisfied with life.
幸福 超越了健康——它包括感到快乐、满足和对生活的满意。
Memory tip: Think of the three overlapping circles – Physical, Mental, Social – that together create the 'Health Triangle'. Fitness is what you can do, well‑being is how you feel.
记忆提示：想象三个重叠的圆圈——身体、心理、社交——共同构成“健康三角”。体适能是你能做什么，幸福是你感觉如何。
2. Health‑related Components of Fitness | 健康相关体能要素
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles during sustained exercise.
心血管耐力 是心脏和肺在持续运动期间向工作肌肉供氧的能力。
Muscular endurance is the capacity of a muscle to repeat contractions over and over without getting tired.
肌肉耐力 是肌肉反复收缩而不疲劳的能力。
Muscular strength is the maximum force a muscle can exert in a single effort, like lifting your heaviest weight.
肌力 是肌肉在单次发力中能产生的最大力量，例如举起你的最大重量。
Flexibility is the range of movement available at a joint.
柔韧性 是关节可活动的范围。
Body composition refers to the proportion of fat, muscle and bone in your body.
身体组成 指的是体内脂肪、肌肉和骨骼的比例。
Memory hack: Use the acronym CMMFB – Cardiovascular, Muscular endurance, Muscular strength, Flexibility, Body composition – and turn it into 'Can My Mum Flex Better?' to recall all five.
记忆贴士：用首字母缩写 CMMFB——心血管耐力、肌肉耐力、肌力、柔韧性、身体组成——然后想成“我妈妈能弯得更好吗？”来记住这五项。
3. Skill‑related Components of Fitness | 技能相关体能要素
Agility is the ability to change direction quickly and accurately while keeping your balance.
敏捷性 是在保持平衡的同时快速准确地改变方向的能力。
Balance is the ability to maintain your centre of mass over a base of support, whether stationary (static) or moving (dynamic).
平衡 是在支撑面正上方维持身体重心的能力，可以是静止的（静态平衡）或移动的（动态平衡）。
Coordination is the smooth linking of two or more body parts to produce an efficient movement.
协调性 是将两个或多个身体部位流畅地联系起来，以产生高效动作的能力。
Power is the product of strength and speed – the ability to perform strength‑based movements quickly.
爆发力 是力量与速度的乘积——快速执行基于力量的动作的能力。
Reaction time is the time taken from the onset of a stimulus to the start of your response.
反应时 是从刺激出现到你开始作出反应所用的时间。
Speed is the rate at which you can cover a distance or move a body part.
速度 是你覆盖一段距离或移动某个身体部位的速率。
Memory tip: Arrange the six skill‑related components as ABC‑PRS (Agility, Balance, Coordination, Power, Reaction time, Speed). Imagine an athlete signing 'ABC' then 'PRS' as they show off their skills.
记忆提示：将六项技能相关要素排列为 ABC‑PRS（敏捷、平衡、协调、爆发力、反应时、速度）。想象一位运动员一边炫技一边在签“ABC”然后“PRS”。
4. Principles of Training (SPOR & FITT) | 训练原则 (SPOR 与 FITT)
Specificity means training should be matched to the particular demands of your sport. A sprinter needs short, explosive drills, not a marathon plan.
针对性 意味着训练应与你所从事运动的特定要求相匹配。短跑运动员需要短促的爆发性练习，而不是马拉松计划。
Progression is gradually increasing the difficulty of training so that the body continues to adapt. If you always lift 5 kg, your strength won't improve.
渐进性 是逐步增加训练的难度，使身体不断适应。如果你永远只举 5 公斤，力量就不会增长。
Overload requires working the body harder than usual to cause improvement. This is often done using the FITT variables: Frequency, Intensity, Time and Type.
超负荷 要求对身体施加比平时更大的负荷以引起改善。这通常通过 FITT 变量来实现：频率、强度、时长和类型。
Reversibility warns that fitness gains are lost when training stops – 'use it or lose it'.
可逆性 告诫我们一旦停止训练，体适能会下降——“用进废退”。
SPOR memory aid: Specificity, Progression, Overload, Reversibility can be recalled as 'Spiders Progress Over Rocks'.
SPOR 记忆法：针对性、渐进性、超负荷、可逆性可以记为 “蜘蛛在岩石上前进”（英文 Spiders Progress Over Rocks）。
The FITT principle: Frequency (how often), Intensity (how hard), Time (how long), Type (what kind of exercise).
FITT 原则：频率（多频繁）、强度（多努力）、时长（多长时间）、类型（何种运动）。
5. Methods of Training | 训练方法
Continuous training involves steady‑paced, long‑duration exercise without rest, such as jogging for 30 minutes; it mainly develops cardiovascular endurance.
持续训练 涉及匀速、长时间的不休息运动，例如慢跑 30 分钟；它主要发展心血管耐力。
Interval training alternates fixed periods of high‑intensity work with rest or low‑intensity recovery, e.g. sprint for 30 seconds, rest for 60 seconds.
间歇训练 将固定时段的高强度运动与休息或低强度恢复交替进行，例如冲刺 30 秒，休息 60 秒。
Circuit training uses a series of exercise stations in sequence. You move from one to the next with minimal rest; it can improve many fitness components at once.
循环训练 使用一系列按顺序排列的练习站。你以最少休息逐站移动；它可以同时提高多种体能要素。
Weight training uses free weights or machines to build muscular strength and endurance, following the overload principle.
负重训练 使用自由重量或器械来增强肌力和肌肉耐力，遵循超负荷原则。
Plyometric training involves explosive jumps and bounding exercises to develop power, such as box jumps and depth jumps.
增强式训练 包括爆发性跳跃和弹跳练习，以发展爆发力，例如跳箱和落地跳深。
Fartlek training (Swedish for 'speed play') blends continuous and interval work by varying pace and terrain during a run.
法特莱克训练（瑞典语“速度游戏”）通过在跑步中改变速度和地形，融合了持续训练和间歇训练。
Memory tip: Think of the first letters – C, I, C, W, P, F – and create a funny sentence like 'Cats In Cars Watch People Fartlek' to lock them in.
记忆提示：记下首字母——C, I, C, W, P, F——编一个滑稽句子，比如“Cats In Cars Watch People Fartlek”（车里的猫看人做法特莱克），帮自己记住。
6. The Skeletal System | 骨骼系统
The skeleton has four key functions: protection (e.g. ribs protect the heart), support (holds the body upright), movement (bones act as levers), and blood cell production (occurs in bone marrow).
骨骼有四个关键功能：保护（如肋骨保护心脏）、支撑（支撑身体直立）、运动（骨骼充当杠杆）和造血（在骨髓中发生）。
Major bones to know: cranium, clavicle, scapula, humerus, radius, ulna, rib cage, sternum, vertebral column, pelvis, femur, patella, tibia, fibula.
需要掌握的主要骨骼：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、肋骨、胸骨、脊柱、骨盆、股骨、髌骨、胫骨、腓骨。
A joint is where two or more bones meet. Synovial joints such as the ball‑and‑socket (shoulder, hip) and hinge (elbow, knee) allow free movement.
关节 是两块或多块骨头相遇之处。滑液关节如球窝关节（肩、髋）和铰链关节（肘、膝）允许自由活动。
Movement terms: flexion (bending), extension (straightening), abduction (moving away from the body), adduction (moving towards the body), rotation.
动作术语：屈曲（弯曲）、伸展（伸直）、外展（远离身体）、内收（靠近身体）、旋转。
Schema tip: Label a blank skeleton regularly; link bone names with their everyday usage – e.g. 'femur' rhymes with 'feather' but is the strongest bone, humour the humerus and laugh!
图式提示：经常标记空白骨骼图；将骨名与其日常联想联系起来——如“femur”（股骨）与“fever”押韵，但它是人体最强壮的骨头；肱骨（humerus）与幽默（humour）同音，可以想一个有趣的玩笑。
7. The Muscular System | 肌肉系统
Voluntary muscles work across joints and are attached to bones by tendons. Key muscles: biceps (front of upper arm), triceps (back of upper arm), deltoid (shoulder), pectoralis major (chest), latissimus dorsi (back, 'lats'), abdominals, quadriceps (front thigh), hamstrings (back thigh), gluteus maximus (buttocks), gastrocnemius (calf).
随意肌跨越关节，通过肌腱附着在骨骼上。关键肌肉：肱二头肌（上臂前侧）、肱三头肌（上臂后侧）、三角肌（肩部）、胸大肌（胸部）、背阔肌（背部）、腹肌、股四头肌（大腿前侧）、腘绳肌（大腿后侧）、臀大肌（臀部）、腓肠肌（小腿）。
Antagonistic pairs are muscles that work in opposite teams to create movement. When the biceps contracts (agonist), the triceps relaxes (antagonist) during elbow flexion.
拮抗肌对 是成对反向工作的肌肉，以产生动作。当肱二头肌收缩（主动肌），肱三头肌放松（拮抗肌）时，发生屈肘。
There are two main types of muscular contraction: isotonic (muscle changes length, e.g. lifting a weight) and isometric (muscle stays the same length, e.g. plank hold).
肌肉收缩主要有两种类型：等张收缩（肌肉长度改变，如举重）和等长收缩（肌肉长度不变，如平板支撑）。
Memory tip: For antagonistic pairs, think of a tug‑of‑war – one side pulls while the other gives way. For muscle names, link location: 'quad' means four, so quadriceps has four parts.
记忆提示：对于拮抗肌对，想象一场拔河——一方拉，另一方让。至于肌肉名称，要联想位置：'quad' 意为四，所以股四头肌有四个部分。
8. The Cardiovascular System | 心血管系统
The heart is a muscular pump with four chambers: right atrium, right ventricle, left atrium and left ventricle. The left ventricle has the thickest wall because it pumps blood all round the body.
心脏是一个有四个腔室的肌肉泵：右心房、右心室、左心房和左心室。左心室壁最厚，因为它要将血液泵到全身。
Blood vessels: arteries carry blood away from the heart (thick, elastic walls); veins carry blood back to the heart (thinner walls, contain valves); capillaries are tiny vessels where gas exchange happens.
血管：动脉 将血液带离心脏（壁厚而有弹性）；静脉 将血液送回心脏（壁较薄，有瓣膜）；毛细血管 是进行气体交换的微细血管。
Heart rate (HR) is beats per minute; stroke volume (SV) is the volume of blood pumped out per beat; cardiac output (Q̇) = HR × SV. During exercise, all three increase.
心率 (HR) 指每分钟搏动次数；每搏输出量 (SV) 是每次搏动泵出的血量；心输出量 (Q̇) = 心率 × 每搏输出量。运动时三者均升高。
Memory trick: 'A for Away' – Arteries carry blood Away. For cardiac output, imagine a train: HR is how many trains, SV is how full each train is, Q̇ is total passengers moved.
记忆诀窍：“A 代表 Away”——动脉 (Arteries) 将血液带走 (Away)。对于心输出量，想象一列火车：心率是火车数量，每搏输出量是每列火车的满载程度，心输出量是运送的总乘客数。
9. The Respiratory System | 呼吸系统
Air enters through the nose/mouth, travels down the trachea, into the bronchi and then tiny bronchioles, finally reaching the alveoli (air sacs) where gas exchange takes place.
空气经鼻/口进入，沿气管下行，进入支气管，然后到细小的细支气管，最终抵达肺泡（气囊），在那里进行气体交换。
Tidal volume is the amount of air breathed in or out in a normal breath. Vital capacity is the maximum amount of air you can forcibly exhale after a maximum inhalation.
潮气量 是正常呼吸中吸入或呼出的空气量。肺活量 是最大吸气后能用力呼出的最大气量。
Breathing rate (respiratory rate) is the number of breaths per minute. During exercise, both breathing rate and tidal volume rise to meet oxygen demand.
呼吸频率 是每分钟的呼吸次数。运动期间，呼吸频率和潮气量都会上升以满足需氧量。
At the alveoli, oxygen diffuses into the blood and carbon dioxide diffuses out, following the concentration gradient.
在肺泡处，氧气扩散 进入血液，二氧化碳扩散 出来，沿浓度梯度进行。
Memory aid: Visualise the journey as 'T‑B‑A' – Trachea, Bronchi, Alveoli. Think of alveoli as 'grape bunches' for increased surface area.
记忆辅助：将路径想象为“T‑B‑A”——气管、支气管、肺泡。把肺泡想成一串“葡萄”，以此记住它巨大的表面积。
10. Injury Prevention and Safety | 损伤预防与安全
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