📚 Year 9 SQA Physical Education: Quick Guide to Key Terms | SQA 体育：词汇术语速记指南
This article is designed to help Year 9 students following the SQA Physical Education curriculum master essential terminology quickly and effectively. Whether you are preparing for a written test, performing in practical assessments, or simply aiming to speak confidently about sport and exercise, a solid grasp of key vocabulary is the first step. Below you will find grouped terms with definitions, examples, and memory aids, all presented in both English and Chinese to support bilingual learners.
本文旨在帮助学习 SQA 体育课程的九年级学生快速有效地掌握核心术语。无论你是在为书面测试做准备，进行实操评估，还是仅仅希望自信地谈论运动和锻炼，扎实掌握关键词汇都是第一步。下文将术语分组呈现，配有定义、示例和记忆辅助，均以英中双语编写，以支持双语学习者。
1. Movement and Body Actions | 身体动作与运动
Understanding basic movement words lets you describe every physical activity precisely. The term locomotion refers to any movement that carries the body from one place to another, such as walking, running, skipping, or hopping. Non-locomotor actions happen on the spot: bending, twisting, stretching, and balancing.
理解基础动作词汇能让你精确描述每一项身体活动。移行运动 (locomotion) 指任何将身体从一处移动到另一处的动作，例如走、跑、跳步或单脚跳。非移行运动 (non-locomotor) 则在原地发生：弯曲、扭转、拉伸和平衡。
Flexion means decreasing the angle at a joint, like bending the elbow in a bicep curl. Extension is the opposite – straightening the joint and increasing the angle. Rotation is turning around an axis, like twisting your torso in a golf swing. These three terms often appear in anatomy questions, so remember the trio: flex, extend, rotate.
屈曲 (flexion) 指减小关节角度，比如肱二头肌弯举中的屈肘动作。伸展 (extension) 则是相反——伸直关节、增大角度。旋转 (rotation) 是绕轴转动，比如高尔夫挥杆时扭转躯干。这三个术语常在解剖学问题中出现，请记住这个三件套：屈、伸、旋转。
When discussing direction, abduction takes a limb away from the body’s midline, and adduction brings it back toward the midline. A jumping jack demonstrates abduction of the arms and legs; returning to the start is adduction.
说到方向时，外展 (abduction) 将肢体从身体中线移开，内收 (adduction) 则是将其带回中线。开合跳展示了手臂和腿的外展；回到起始位置就是内收。
2. Skeletal and Muscular Systems | 骨骼与肌肉系统
Key bones to recognise: cranium (skull), clavicle (collarbone), scapula (shoulder blade), humerus (upper arm bone), radius and ulna (forearm bones), femur (thigh bone), tibia and fibula (lower leg bones), and pelvis (hip girdle). The mnemonic 'Cranky Cats Scratch Hard, Rabbits Unite, Friendly Tigers Play' can help you recall the upper half.
需要辨认的关键骨骼：颅骨 (cranium)、锁骨 (clavicle)、肩胛骨 (scapula)、肱骨 (humerus)、桡骨 (radius) 和 尺骨 (ulna)、股骨 (femur)、胫骨 (tibia) 和 腓骨 (fibula)，以及 骨盆 (pelvis)。可用口诀“颅锁肩肱，桡尺股胫腓盆”帮助记忆。
Muscles work in pairs across joints – the agonist (prime mover) contracts to create movement, while the antagonist relaxes to allow it. In a bicep curl, the biceps brachii is the agonist and the triceps brachii is the antagonist. The synergist muscles help stabilise the movement.
肌肉跨越关节成对工作——主动肌 (agonist) 收缩产生动作，而拮抗肌 (antagonist) 舒张以允许动作发生。在肱二头肌弯举中，肱二头肌是主动肌，肱三头肌是拮抗肌。协同肌 (synergist) 帮助稳定动作。
Three types of muscle contraction: isometric (muscle length stays the same, like a plank), isotonic concentric (muscle shortens whilst producing tension, like lifting a weight), and isotonic eccentric (muscle lengthens under tension, like lowering a weight slowly). Remember 'ISO = same', 'con = shortening', 'ecc = lengthening'.
三种肌肉收缩类型：等长收缩 (isometric)（肌肉长度不变，如平板支撑），等张向心收缩 (isotonic concentric)（肌肉在产生张力时缩短，如举起重物），以及等张离心收缩 (isotonic eccentric)（肌肉在张力下伸长，如缓慢放下重物）。记法：ISO = 相等，con = 缩短，ecc = 伸长。
3. Fitness Components | 体适能要素
Physical fitness splits into health-related and skill-related components. The five health-related ones are: cardiorespiratory endurance (ability of heart and lungs to deliver oxygen during prolonged exercise), muscular strength (maximum force a muscle can exert), muscular endurance (ability to repeat contractions over time), flexibility (range of motion around a joint), and body composition (ratio of fat to lean tissue).
体适能分为健康相关和技能相关要素。五项健康相关要素为：心肺耐力 (cardiorespiratory endurance)（长时间运动中心脏和肺部输送氧气的能力）、肌肉力量 (muscular strength)（肌肉能发挥的最大力量）、肌肉耐力 (muscular endurance)（持续反复收缩的能力）、柔韧性 (flexibility)（关节活动范围）和身体成分 (body composition)（脂肪与瘦体重的比例）。
Skill-related components are: agility (change direction quickly), balance (maintain equilibrium), coordination (use senses and body parts together), power (strength × speed), reaction time (time to respond to a stimulus), and speed (move body quickly). The acronym 'ABC PRS' steps in: Agility, Balance, Coordination, Power, Reaction time, Speed.
技能相关要素包括：敏捷性 (agility)（快速改变方向）、平衡 (balance)（保持均衡）、协调性 (coordination)（感官与身体部位协同工作）、爆发力 (power)（力量 × 速度）、反应时 (reaction time)（对刺激的反应时间）和速度 (speed)（快速移动身体）。可用首字母缩写“ABC PRS”来记忆：敏捷、平衡、协调、爆发力、反应时、速度。
4. Training Principles | 训练原则
The four main training principles form the acronym SPOR: Specificity (training must be relevant to the sport), Progression (gradually increase difficulty), Overload (work harder than normal to improve), and Reversibility (fitness is lost when training stops). Add Tedium to make it SPORT – avoid boredom by varying sessions.
四大训练原则可组成首字母缩写SPOR：针对性 (Specificity)（训练须与运动项目相关）、渐进性 (Progression)（逐步增加难度）、超负荷 (Overload)（超出常规强度以获得提升）和可逆性 (Reversibility)（停止训练后体适能会下降）。加上趣味性 (Tedium) 便成为SPORT——通过变换训练避免枯燥。
To apply overload, use the FITT formula: Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind of exercise). For example, to improve aerobic endurance, you might increase frequency from 3 to 4 times a week, intensity by running at 70% max heart rate, time from 20 to 30 minutes, and type as continuous running.
要想应用超负荷，可使用FITT 公式：频率 (Frequency)（多久一次）、强度 (Intensity)（多困难）、时间 (Time)（持续多久）和类型 (Type)（何种运动）。例如，要提高有氧耐力，你可以将频率从每周3次增加到4次，强度以70%最大心率跑步，时间从20分钟增加到30分钟，类型则为持续跑。
5. The Heart and Circulatory Vocabulary | 心脏与循环词汇
The heart has four chambers: right atrium and right ventricle (send blood to the lungs), left atrium and left ventricle (pump oxygenated blood to the body). The wall dividing the two sides is the septum. Veins carry blood toward the heart; arteries carry blood away from the heart. Capillaries are tiny vessels where gas exchange happens.
心脏有四个腔室：右心房和右心室（将血液送往肺部）、左心房和左心室（将含氧血泵往全身）。分隔两侧的壁是室间隔 (septum)。静脉将血液运向心脏；动脉将血液运离心脏。毛细血管是发生气体交换的微小血管。
Key terms for circulation: stroke volume (amount of blood pumped per beat), cardiac output = stroke volume × heart rate, blood pressure (force of blood against vessel walls), heart rate (beats per minute), and maximal heart rate often estimated as 220 – age. During exercise, both stroke volume and heart rate rise, so cardiac output increases dramatically.
循环系统的关键术语：每搏输出量 (stroke volume)（每搏泵出的血量）、心输出量 (cardiac output) = 每搏输出量 × 心率、血压 (blood pressure)（血液对血管壁的压力）、心率 (heart rate)（每分钟心跳次数），以及最大心率通常估算为 220 – 年龄。运动时，每搏输出量和心率均上升，因此心输出量急剧增加。
6. Respiratory System Terms | 呼吸系统术语
Air travels through the trachea (windpipe), into bronchi and bronchioles, ending in tiny air sacs called alveoli. This is where oxygen diffuses into the blood and carbon dioxide moves out, a process called gaseous exchange. The diaphragm is the dome-shaped muscle beneath the lungs that aids breathing; when it contracts, air is drawn in.
空气经气管 (trachea) 进入支气管 (bronchi) 和细支气管 (bronchioles)，最终到达微小的气囊——肺泡 (alveoli)。在这里氧气扩散入血、二氧化碳排出，这一过程称为气体交换 (gaseous exchange)。膈肌 (diaphragm) 是位于肺下方的穹顶状肌肉，辅助呼吸；它收缩时，空气被吸入。
Lung volumes you need: tidal volume (air breathed in and out in a normal breath), vital capacity (maximum air you can exhale after a maximal breath in), and minute ventilation ercise, both tidal volume and breathing rate increase, so minute ventilation can rise from about 6 litres at rest to over 100 litres per minute during intense activity.
你需要知道的肺容积：潮气量 (tidal volume)（正常呼吸时吸入和呼出的空气量）、肺活量 (vital capacity)（最大吸气后能呼出的最大空气量），以及每分通气量 (minute ventilation) = 潮气量 × 呼吸频率。运动中，潮气量和呼吸频率均增加，所以每分通气量可从安静时的约6升上升到剧烈活动时的每分钟超过100升。
7. Types of Movement and Activities | 运动类型与活动
Sports can be classified by movement patterns: continuous (no breaks, e.g., long-distance running), discrete (clear start and end, e.g., a tennis serve), and serial (series of discrete skills linked together, e.g., a gymnastics routine). Understanding this helps you analyse skill demands.
运动可按动作模式分类：持续性运动 (continuous)（无间断，如长跑）、离散性运动 (discrete)（有明确的开始和结束，如网球发球）和系列性运动 (serial)（一系列离散技能连接在一起，如体操成套动作）。理解这一点有助于你分析技能要求。
Movement can also be open or closed. An open skill is performed in an unpredictable, changing environment, so the performer must react – like a football dribble. A closed skill is performed in a stable, predictable setting, like a free throw in basketball. Most games are predominantly open; diving and shot put are closed.
动作也可以是开放式或封闭式。开放式技能在不可预测、变化的环境中进行，执行者必须做出反应——如足球盘带。封闭式技能在稳定、可预测的环境中进行，如篮球罚球。大多数球类项目以开放式为主；跳水和铅球属于封闭式。
8. Methods and Types of Training | 训练方法与类型
Schools and clubs use various training methods. Continuous training involves steady exercise without rest, improving cardiorespiratory endurance, such as a 30-minute jog. Interval training alternates periods of high-intensity work with rest or low-intensity recovery, developing both aerobic and anaerobic fitness. Fartlek training is a Swedish term meaning 'speed play' – combining continuous running with random bursts of speed, great for games players.
学校和俱乐部采用多种训练方法。持续训练 (continuous training) 是指无休息的稳态运动，可改善心肺耐力，如30分钟慢跑。间歇训练 (interval training) 交替进行高强度运动与休息或低强度恢复，能同时发展有氧和无氧适能。法特莱克训练 (Fartlek training) 是瑞典语，意为“速度游戏”——在持续跑中随意穿插速度冲刺，非常适合球类运动员。
Other important types: circuit training moves through a series of exercise stations; weight/resistance training uses weights or bodyweight to build strength and muscular endurance; plyometric training involves explosive jumps and bounds to improve power; and flexibility training includes static stretching (hold a stretch) and dynamic stretching (moving through range of motion).
其他重要类型：循环训练 (circuit training) 依次通过一系列练习站；重量/阻力训练 (weight/resistance training) 使用重物或自身体重来增强力量和肌肉耐力；增强式训练 (plyometric training) 涉及爆发性的跳跃和蹦跳，以提升爆发力；还包括柔韧性训练 (flexibility training)，涵盖静态拉伸（保持拉伸姿势）和动态拉伸（在活动范围内移动）。
9. Skill Acquisition and Feedback | 技能习得与反馈
Learning a new skill goes through stages: cognitive (beginner figuring out what to do, many errors), associative (practising, errors decrease, can detect own mistakes), and autonomous (skill is automatic, little conscious thought). A coach uses different feedback at each stage.
学习新技能会经历几个阶段：认知阶段 (cognitive)（初学者摸索怎么做，错误很多）、联结阶段 (associative)（练习中，错误减少，能发现自身错误）和自动化阶段 (autonomous)（技能自动化，几乎无需意识控制）。教练在每个阶段应使用不同的反馈。
Intrinsic feedback comes from within the performer – how it felt. Extrinsic feedback comes from an outside source, like a coach or video. Knowledge of performance focuses on how the movement was executed; knowledge of results focuses on the outcome. 'I saw you bent your knees nicely' is knowledge of performance; 'The ball landed in the target zone' is knowledge of results.
内在反馈 (intrinsic feedback) 来自执行者自身——感觉如何。外在反馈 (extrinsic feedback) 来自外部来源，如教练或视频。表现认知 (knowledge of performance) 关注动作执行的过程；结果认知 (knowledge of results) 关注结果。“我看到你很好地屈膝了”是表现认知；“球落在目标区域”是结果认知。
10. Health, Wellbeing and Lifestyle | 健康、幸福与生活方式
The SQA curriculum emphasises the link between physical activity and health. Sedentary behaviour means sitting or lying down with very low energy expenditure – too much of it can lead to obesity, cardiovascular disease, and diabetes. Physical activity guidelines for young people recommend at least 60 minutes of moderate-to-vigorous activity daily.
SQA 课程强调身体活动与健康之间的联系。久坐行为 (sedentary behaviour) 指以极低能量消耗坐着或躺着——过多的久坐会导致肥胖、心血管疾病和糖尿病。针对青少年的身体活动指南建议每天至少进行60分钟的中高强度活动。
Wellbeing has several dimensions: physical, mental/emotional, and social. Exercise boosts mental wellbeing by releasing endorphins, reducing stress, and improving self-esteem. Social health is improved through team sports, cooperation, and communication. The term obesity (body mass index) = body mass (kg) ÷ height² (m²). Keep the formula handy: BMI = kg / m².
幸福 (wellbeing) 有多个维度：身体、心理/情感和社交。运动通过释放内啡肽、减轻压力和提升自尊来促进心理健康。团队运动、合作和沟通可提高社交健康。肥胖 (obesity) 指威胁健康的过量体脂，通常用 BMI（身体质量指数）= 体重 (kg) ÷ 身高² (m²) 来衡量。记住公式：BMI = kg / m²。
11. Competition and Rule Terminology | 竞赛与规则术语
Understanding game-specific words is essential. Offside in football means being nearer to the opponent’s goal line than both the ball and the second-last defender when the ball is played. In netball, offside means entering a court area not assigned to your position. Foul is any illegal action; a penalty is the consequence.
理解比赛特定用语至关重要。足球中的越位 (offside) 指传球瞬间，接球队员比球和倒数第二名防守球员都更靠近对方球门线。在无挡板篮球中，越位 指进入了不属于自己位置的场区。犯规 (foul) 是任何违规行为；罚则 (penalty) 则是其后果。
Key scoring terms: goal, try, point, basket, run, and match point. A tournament can be organised as round-robin (everyone plays everyone) or knockout (loser is eliminated). The officials include referee, umpire, judge, linesman, and timekeeper. Learn the roles; in SQA questions, you might be asked how officials ensure fair play.
关键得分术语：进球、达阵、得分、投篮得分、跑垒得分 及 赛点。锦标赛 可按循环制 (round-robin)（每队互相比赛）或淘汰制 (knockout)（输者出局）进行。裁判人员 包括主裁判、副裁判、评分裁判、边裁和计时员。记住这些角色；SQA 试题可能会问裁判员如何确保公平竞争。
12. Quick Memory Tips for Exams | 考试快速记忆技巧
Use acronyms and chunking. SPORT and FITT are already in your toolbox. Create your own for bones, movement types, or fitness components. Visualise the heart diagram and label empty copies from memory. Draw flowcharts for the respiratory pathway. Physical activity itself helps memory – try walking while reciting terms aloud.
使用首字母缩写和组块化。SPORT 和 FITT 已是你的工具。为骨骼、动作类型或体适能要素创建你自己的记忆法。想象心脏示意图，凭记忆在空白图上标注。绘制呼吸通路的流程图。身体活动本身有助于记忆——尝试边走路边大声背诵术语。
Link new words to personal experiences. If you learn 'eccentric contraction', recall how your muscles feel during the downward phase of a press-up. For 'agility', think of a netball player dodging. Write bilingual flashcards: English on one side, Chinese and a simple diagram on the other. Regularly self-test, and explain terms to a friend – teaching is the best way to deepen your own understanding.
将新词与个人经历关联。如果你学“离心收缩”，就回忆做俯卧撑下降阶段肌肉的感觉。对于“敏捷性”，想想无挡板篮球运动员的闪避动作。制作双语闪卡：一面写英文，另一面写中文并配简单图示。定期自测，并向朋友解释术语——教授他人是加深自己理解的最佳方式。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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