📚 Year 10 AQA PE: Quick Guide to Key Terms and Vocabulary | 词汇术语速记指南
Mastering the specific terminology is essential for success in AQA GCSE Physical Education. This guide provides a quick reference to core terms across topics such as anatomy, physiology, training, psychology and health, with clear definitions in English and Chinese. Use it to reinforce your understanding and improve your exam answers.
掌握专业术语是在 AQA GCSE 体育考试中取得好成绩的关键。本指南涵盖解剖学、生理学、训练学、心理学和健康等主题的核心词汇，并提供清晰的中英文释义。用它来巩固理解、提升答题质量。
1. Cardiovascular System Terms | 心血管系统术语
The cardiovascular system is responsible for transporting oxygen, nutrients and waste products around the body. Understanding these terms is fundamental to analysing exercise and performance.
心血管系统负责将氧气、营养物质和代谢废物运送到全身。理解这些术语是分析运动和表现的基础。
Heart Rate (HR): The number of times the heart beats per minute (bpm). A lower resting heart rate often indicates a stronger, more efficient heart.
心率（HR）：心脏每分钟跳动的次数。较低的静息心率通常意味着心脏更强壮、更高效。
Stroke Volume (SV): The volume of blood pumped out of the left ventricle per beat. It increases during exercise due to stronger contractions and greater venous return.
每搏输出量（SV）：每次心跳左心室泵出的血液量。运动时会因心肌收缩增强和静脉回流量增加而升高。
Cardiac Output (Q): The total volume of blood pumped by the heart per minute. It is calculated using the equation:
心输出量（Q）：心脏每分钟泵出的血液总量。可用公式计算：
Cardiac Output (Q) = Stroke Volume (SV) × Heart Rate (HR)
心输出量 (Q) = 每搏输出量 (SV) × 心率 (HR)
Blood Pressure: The force exerted by circulating blood on the walls of arteries. Systolic pressure (contraction phase) rises during exercise, while diastolic pressure remains relatively steady.
血压：循环血液对动脉壁产生的压力。运动时收缩压（心脏收缩期）会升高，而舒张压相对稳定。
Vascular Shunt: The redistribution of blood flow during exercise. Blood vessels dilate (vasodilation) in working muscles and constrict (vasoconstriction) in organs like the gut, directing more oxygen to active tissues.
血管分流：运动时血流的重新分配。工作肌肉中的血管扩张（血管舒张），而内脏等器官中的血管收缩（血管收缩），从而将更多氧气输送到活跃组织。
Venous Return: The flow of blood back to the heart. It is enhanced by the skeletal muscle pump, respiratory pump and valves in veins during exercise.
静脉回流量：血液回流至心脏的流量。运动时骨骼肌泵、呼吸泵和静脉中的瓣膜均可促进静脉回流。
2. Respiratory System Terms | 呼吸系统术语
Efficient breathing supplies oxygen for energy production and removes carbon dioxide. These terms help explain how the lungs and airways respond to physical activity.
有效的呼吸能为能量供应提供氧气并排出二氧化碳。以下术语有助于解释肺和气道对体育活动的反应。
Tidal Volume (TV): The volume of air inhaled or exhaled in one normal breath. During exercise, tidal volume increases to take in more oxygen.
潮气量（TV）：一次正常呼吸吸入或呼出的空气量。运动时潮气量会增加以摄入更多氧气。
Vital Capacity (VC): The maximum amount of air a person can expel from the lungs after a maximum inhalation. It remains relatively stable but can be improved slightly with training.
肺活量（VC）：最大吸气后能尽力呼出的最大气量。该数值相对稳定，但可通过训练略有提升。
Minute Ventilation (VE): The total volume of air moved into and out of the lungs per minute, calculated as:
每分通气量（VE）：每分钟进出肺部的空气总量，计算公式为：
Minute Ventilation = Tidal Volume (TV) × Breathing Rate (f)
每分通气量 = 潮气量 (TV) × 呼吸频率 (f)
VO₂ max: The maximum volume of oxygen that can be taken in, transported and used per minute during intense exercise. It is a key indicator of aerobic endurance.
最大摄氧量（VO₂ max）：在高强度运动中每分钟能摄入、运输和利用的最大氧量，是衡量有氧耐力的关键指标。
Aerobic Respiration: The process of releasing energy from glucose using oxygen, producing carbon dioxide and water. It supports prolonged, moderate-intensity activity.
有氧呼吸：利用氧气从葡萄糖释放能量的过程，产生二氧化碳和水。它支持长时间、中等强度的运动。
Anaerobic Respiration: Energy release from glucose without oxygen, resulting in lactic acid. This fuels short bursts of high-intensity effort.
无氧呼吸：在无氧条件下从葡萄糖释放能量，并产生乳酸。为短时间高强度运动供能。
3. Skeletal System Terms | 骨骼系统术语
Bones provide structure, protection and leverage for movement. You need to name bones, joint types and movements accurately.
骨骼提供结构支撑、保护和运动杠杆。你需要准确说出骨骼名称、关节类型和动作。
Long Bones: Bones that are longer than they are wide, important for leverage, e.g. femur, humerus.
长骨：长度大于宽度的骨骼，对杠杆作用至关重要，例如股骨、肱骨。
Short Bones: Roughly cube-shaped bones that provide stability and some movement, e.g. carpals, tarsals.
短骨：大致呈立方体状的骨，提供稳定性和少许活动，如腕骨、跗骨。
Flat Bones: Bones with a flat surface for protection and muscle attachment, e.g. cranium, ribs, scapula.
扁骨：具有平坦表面的骨，起保护和肌肉附着作用，如颅骨、肋骨、肩胛骨。
Irregular Bones: Bones with complex shapes that suit specific functions, e.g. vertebrae, facial bones.
不规则骨：形状复杂、适应特定功能的骨，如椎骨、面骨。
Hinge Joint: A joint that allows movement in one plane – flexion and extension, e.g. elbow, knee.
铰链关节：允许在单一平面进行屈伸运动的关节，例如肘关节、膝关节。
Ball and Socket Joint: Allows movement in almost all directions – flexion, extension, abduction, adduction, rotation, e.g. shoulder, hip.
球窝关节：允许几乎全方位的运动，包括屈、伸、外展、内收和旋转，例如肩关节、髋关节。
Ligament: A tough band of fibrous tissue that connects bone to bone, stabilising joints.
韧带：连接骨与骨的坚韧纤维组织带，起稳定关节的作用。
Tendon: A strong, non-elastic cord that attaches muscle to bone, transmitting the force of muscle contraction.
肌腱：连接肌肉与骨的强韧无弹性索状组织，传导肌肉收缩的力量。
Synovial Fluid: A lubricating liquid within the joint capsule that reduces friction and nourishes cartilage.
滑液：关节囊内的润滑液体，可减少摩擦并滋养软骨。
4. Muscular System Terms | 肌肉系统术语
Muscles generate the force required for all movements. Recognising muscles and their actions helps in analysing technique and training.
肌肉产生所有动作所需的力量。认识肌肉及其功能有助于分析技术动作和训练。
Voluntary (Skeletal) Muscle: Muscle that is under conscious control, attached to bones and responsible for body movement.
随意肌（骨骼肌）：受意识控制的肌肉，附着于骨骼，负责身体运动。
Agonist: The muscle that contracts to create the desired movement; the prime mover.
主动肌（原动肌）：通过收缩产生目标动作的肌肉。
Antagonist: The muscle that relaxes to allow the agonist to work; it opposes the movement.
拮抗肌：放松以配合主动肌工作的肌肉，产生相反方向的运动。
Antagonistic Pair: A pair of muscles that work together to produce coordinated movement, e.g. biceps and triceps at the elbow.
拮抗肌对：协同工作以产生协调动作的一对肌肉，例如肘部的肱二头肌和肱三头肌。
Isotonic Contraction: Muscle action where the length changes while producing force. Concentric (shortening) and eccentric (lengthening) are two types.
等张收缩：肌肉产生力量时长度发生变化的收缩形式，包括向心收缩（缩短）和离心收缩（拉长）。
Isometric Contraction: Muscle action where force is produced but the muscle length stays the same, such as holding a plank position.
等长收缩：肌肉发力但长度保持不变的动作，例如平板支撑。
Key Muscles: Deltoid (shoulder abduction), pectorals (arm adduction/flexion), latissimus dorsi (pulling arm down), abdominals (flex trunk), gluteals (extend hip), quadriceps (extend knee), hamstrings (flex knee), gastrocnemius (plantar flex ankle), tibialis anterior (dorsiflex ankle).
主要肌肉：三角肌（肩外展）、胸大肌（臂内收/屈）、背阔肌（下拉臂）、腹肌（屈躯干）、臀肌（伸髋）、股四头肌（伸膝）、腘绳肌（屈膝）、腓肠肌（踝跖屈）、胫骨前肌（踝背屈）。
5. Principles of Training (SPORT & FITT) | 训练原则 (SPORT & FITT)
To improve fitness effectively, training must follow specific principles. The acronyms SPORT and FITT sum up the key guidelines.
为有效提高体能，训练必须遵循特定原则。首字母缩写 SPORT 和 FITT 概括了关键准则。
Specificity: Training must be relevant to the sport or goal, targeting the appropriate muscles, energy systems and movements.
针对性：训练必须与运动项目或目标相关，针对相应的肌肉、供能系统和动作模式。
Progressive Overload: Gradually increasing the training demands to force the body to adapt and improve. The FITT factors are used to apply overload.
渐进超负荷：逐渐增加训练要求，迫使身体适应并提高。可通过 FITT 因素来施加超负荷。
Reversibility: Fitness gains are lost when training is stopped or reduced significantly. 'Use it or lose it.'
可逆性：停止训练或大幅减量后，体能收益会逐渐消退。“用进废退”。
Tedium: Avoiding boredom by varying training. Monotonous training reduces motivation and can lead to overuse injuries.
趣味性：通过多样化训练避免枯燥乏味。单调的训练会降低积极性，还可能导致过度劳损。
FITT: Frequency (how often), Intensity (how hard), Time (how long), Type (the kind of exercise). Adjusting these variables ensures overload and progression.
FITT 原则：频率（多久一次）、强度（难度多大）、时间（每次多久）、类型（何种运动）。调整这些变量可确保超负荷和进步。
6. Methods of Training | 训练方法
Different training methods develop different components of fitness. Selecting the right method depends on the individual's sport, goals and current ability.
不同的训练方法发展不同的体能要素。选择合适的方法需依据个人的运动项目、目标和当前能力。
Continuous Training: Steady-state exercise at moderate intensity for extended periods, improving aerobic endurance, e.g. long-distance running, cycling, swimming.
持续训练：以中等强度进行长时间稳态运动，能提高有氧耐力，如长跑、骑行、游泳。
Fartlek Training: 'Speed play' combining continuous work with varied pace and terrain, developing both aerobic and anaerobic fitness.
法特莱克训练：“速度游戏”，将持续运动与速度变化、地形变化相结合，同时发展有氧和无氧能力。
Interval Training: Alternating periods of high-intensity effort and active recovery. Effective for improving speed, power and cardiovascular fitness.
间歇训练：高强度运动阶段与主动恢复阶段交替进行。能有效提高速度、爆发力和心血管适能。
Circuit Training: A series of exercises performed in rotation with minimal rest, developing multiple fitness components depending on how stations are designed.
循环训练：一系列练习按顺序进行，组间休息很短，可根据站点设计发展多种体能要素。
Weight/Resistance Training: Using free weights, machines or body weight to improve muscular strength, endurance or power through sets and reps.
重量/抗阻训练：通过自由重量、器械或自身体重，以组数和次数来提升肌肉力量、耐力或爆发力。
Plyometric Training: Explosive movements such as bounding, jumping and hopping, focusing on the rapid stretch-shortening cycle to develop power.
增强式训练：跳跃、弹跳等爆发性动作，利用快速的牵张-缩短循环发展爆发力。
High-Intensity Interval Training (HIIT): Short, repeated bursts of maximal effort followed by even shorter rest periods, extremely time-efficient for cardiovascular and metabolic fitness.
高强度间歇训练 (HIIT)：极短时间内重复最大努力冲刺，随后是更短的休息，对心血管和代谢适能极为高效。
7. Components of Fitness | 体能组成
Fitness is divided into health-related and skill-related components. Examiners expect you to define each component and link it to specific sports.
体能分为健康相关和技能相关两大类。考官希望你定义每项要素并与具体运动项目关联。
Cardiovascular Endurance: The ability of the heart and lungs to supply oxygen to working muscles over sustained periods. Crucial for long-distance running, rowing.
心血管耐力：心脏和肺在持续运动中为肌肉供氧的能力。对长跑、赛艇等项目至关重要。
Muscular Strength: The maximum force a muscle or muscle group can exert in a single contraction. Needed in weightlifting, rugby scrums.
肌肉力量：肌肉或肌群单次收缩所能产生的最大力量。举重、橄榄球争球等需要。
Muscular Endurance: The ability of muscles to perform repeated contractions over time without fatigue. Vital for cycling, swimming.
肌耐力：肌肉长时间反复收缩而不感到疲劳的能力。对自行车、游泳至关重要。
Flexibility: The range of motion around a joint. Important for gymnastics, dance and injury prevention.
柔韧性：关节活动范围。对体操、舞蹈和预防损伤很重要。
Body Composition: The ratio of fat mass to lean mass (muscle, bone, organs). Optimal levels benefit performance and health.
身体成分：脂肪量与瘦体重（肌肉、骨骼、器官）的比例。最佳比例有利于运动表现和健康。
Agility: The ability to change direction quickly and accurately under control. Essential in football, basketball, badminton.
敏捷性：快速准确地控制身体改变方向的能力。足球、篮球、羽毛球等项目必备。
Balance: Maintaining the centre of mass over the base of support, whether static (still) or dynamic (moving). Needed in gymnastics, surfing.
平衡能力：维持身体重心在支撑面之内的能力，分静态和动态平衡。体操、冲浪等需要。
Coordination: The smooth integration of sensory information and muscle actions to perform a movement. Key in team sports, racket sports.
协调性：感觉信息与肌肉动作的顺畅整合。在团队运动和拍类运动中很重要。
Power: The product of strength and speed – the ability to exert maximum force quickly. Seen in sprinting, throwing, jumping.
爆发力：力量与速度的乘积，快速施展最大力量的能力。短跑、投掷、跳跃中体现。
Reaction Time: The time taken to respond to a stimulus. Critical for sprint starts, goalkeeper saves.
反应时：对刺激做出反应所需的时间。对短跑起跑、守门员扑救至关重要。
Speed: The rate at which a performer can move or cover distance. Influenced by genetics and technique. Relevant for all running events.
速度：运动员移动或覆盖距离的速率。受遗传和技术影响，所有跑步项目都涉及。
8. Health, Fitness and Wellbeing | 健康、体能与幸福
Health is a state of complete physical, mental and social wellbeing, not merely the absence of disease. Fitness is the ability to meet the demands of the environment.
健康是身体、心理和社会适应方面的完好状态，而不仅仅是没有疾病。体能是满足环境需求的能力。
Physical Health: All body systems working well, free from illness and injury, supported by regular exercise and balanced nutrition.
身体健康：所有身体系统运作良好，远离疾病和损伤，由规律运动和均衡营养维持。
Mental Health: A state of emotional and psychological wellbeing. Exercise can reduce anxiety, stress and depression while improving mood and self-esteem.
心理健康：情绪和心理的良好状态。运动可减轻焦虑、压力与抑郁，提升情绪与自尊。
Social Wellbeing: Having positive relationships and a sense of belonging, often fostered through team sports and club participation.
社会健康：拥有积极的人际关系和归属感，常通过团队运动和俱乐部参与促进。
Sedentary Lifestyle: A way of living with very little physical activity. Long-term risks include obesity, cardiovascular disease, type 2 diabetes and poor mental health.
久坐生活方式：缺乏体力活动的生活方式。长期风险包括肥胖、心血管病、2型糖尿病和心理健康问题。
Macronutrients: Carbohydrates (main energy source), proteins (growth and repair) and fats (slow-release energy and insulation). A balanced intake is essential.
宏量营养素：碳水化合物（主要能源）、蛋白质（生长与修复）和脂肪（慢速供能和隔热）。均衡摄入必不可少。
Micronutrients: Vitamins and minerals required in small amounts for bodily functions, e.g. calcium for bone health, iron for oxygen transport.
微量营养素：维生素和矿物质，需少量摄入以维持身体功能，如钙对骨骼健康、铁对氧运输。
Hydration: Maintaining fluid balance before, during and after exercise to prevent dehydration, which impairs performance and thermoregulation.
水合作用：在运动前、中、后保持体液平衡，防止脱水，脱水会损害运动表现和体温调节。
9. Movement Analysis: Levers and Planes | 运动分析：杠杆与平面
Analysing movement helps coaches and athletes optimise technique. Levers and planes/axes reveal how bones, muscles and joints work together.
分析运动有助于教练和运动员优化技术。杠杆与平面/轴系统揭示了骨、肌肉和关节如何协同工作。
First-Class Lever: Fulcrum is between effort and load (e.g. nodding the head – joint is fulcrum, neck muscles provide effort).
第一类杠杆：支点在力和负荷之间（如点头动作——关节为支点，颈肌提供力）。
Second-Class Lever: Load is between fulcrum and effort (e.g. standing on tiptoes – ball of foot is fulcrum, load is body weight, calf muscle provides effort).
第二类杠杆：负荷在支点和力之间（如跖屈站立——跖球为支点，体重为负荷，小腿肌发力）。
Third-Class Lever: Effort is between fulcrum and load; most common lever in the body (e.g. elbow flexion – elbow is fulcrum, biceps effort, hand load).
第三类杠杆：力在支点和负荷之间；是人体最常见的杠杆（如屈肘——肘为支点，肱二头肌发力，手部负荷）。
Sagittal Plane: Divides body into left and right. Movements like flexion, extension, running and squatting occur here, around a transverse axis.
矢状面：将身体分为左右两半。屈、伸、跑动和深蹲等动作发生在该平面，绕冠状轴进行。
Frontal Plane: Divides body into front and back. Movements include abduction and adduction (e.g. star jumps), around a sagittal axis.
冠状面：将身体分为前后两部分。外展和内收（如开合跳）等动作发生于此，绕矢状轴进行。
Transverse Plane: Divides body into top and bottom. Rotational movements like a golf swing occur here, around a longitudinal axis.
横断面：将身体分为上下两部分。旋转动作如高尔夫挥杆发生于此，绕纵轴进行。
10. Sports Psychology Basics | 运动心理学基础
Psychological factors heavily influence performance. Understanding them helps athletes manage pressure and set effective targets.
心理因素对运动表现影响极大。理解这些因素有助于运动员管理压力、设定有效目标。
Intrinsic Motivation: Drive that comes from within, such as enjoyment, pride or personal challenge. It is more sustainable long-term.
内在动机：来自内部的动力，如乐趣、自豪感或个人挑战。长期来看更具持续性。
Extrinsic Motivation: Drive from external rewards like trophies, praise or money. It can boost short-term performance but may fade.
外在动机：来自外部奖励的驱动，如奖杯、表扬或金钱。能提升短期表现但可能消退。
Arousal: The state of mental and physical readiness. The inverted-U theory suggests performance improves with arousal up to an optimal point, after which it declines.
唤醒水平：身心准备状态。倒 U 形理论认为，表现随唤醒升高而提升，直至最佳点后开始下降。
Inverted-U Theory: There is an optimum arousal level for each skill; too little leads to boredom or lack of focus, too much causes anxiety and errors.
倒U形理论：每种技能都有最佳唤醒水平；太低会导致无聊或注意力不集中，太高则引发焦虑和失误。
Goal Setting (SMART): Goals should be Specific, Measurable, Achievable, Recorded (or Relevant) and Time-bound. This framework increases motivation and tracks progress.
SMART 目标设定：目标应具体、可衡量、可达成、有记录（或相关性）和有时限。此框架能增强动力并追踪进展。
Feedback: Information about performance used to guide improvement. Can be intrinsic (from senses), extrinsic (coach), knowledge of results, knowledge of performance, positive or negative.
反馈：用于指导改进的运动表现信息。可以是内在反馈（来自感官）、外在反馈（教练）、结果反馈、表现反馈、积极或消极。
11. Warming Up and Cooling Down | 热身与放松
Effective preparation and recovery routines reduce injury risk and enhance performance. Structure your warm-up and cool-down correctly.
有效的准备和恢复流程可降低受伤风险并提升表现。需正确安排热身和放松环节。
Pulse Raiser: Light cardiovascular exercise (e.g. jogging) to increase heart rate, body temperature and blood flow to muscles.
提高心率活动：轻度心血管运动（如慢跑），以提升心率、体温和肌肉血流量。
Dynamic Stretching: Controlled, sport-specific movements that take joints through their full range of motion, e.g. leg swings, lunges with rotation.
动态拉伸：控制性、专项化的动作，使关节达到最大活动范围，如摆腿、转体弓步。
Sport-Specific Drills: Activities that rehearse movement patterns required in the session, activating neuromuscular pathways.
专项练习：复练本课所需动作模式的活动，激活神经肌肉通路。
Cool-Down: Gradual reduction in intensity to safely lower heart rate and clear metabolic waste. Should include light jogging or walking.
整理放松：慢慢降低强度，安全地降低心率并清除代谢废物。应包含慢跑或步行。
Static Stretching: Holding a stretch for 15-
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