📚 Year 9 Cambridge PE: Vocabulary & Terminology Fast-Track Guide | 剑桥九年级体育：词汇术语速记指南
Welcome to your quick-reference vocabulary guide for Year 9 Cambridge Physical Education. This resource breaks down essential terms into bite-sized explanations and memory hacks, helping you learn, recall, and apply the language of sport science with confidence. Each key term is paired with a simple definition and a memorable trick, so you can build a strong foundation for exams and practical performance.
欢迎使用九年级剑桥体育课程的词汇速查指南。这本指南将核心术语分解为易于理解的定义和记忆诀窍，帮助你自信地掌握、回忆和运用运动科学的语言。每个关键术语都配有简洁的定义和难忘的记忆方法，让你为考试和实际操作打下坚实基础。
1. Aerobic vs Anaerobic Exercise | 有氧运动与无氧运动
Aerobic exercise uses oxygen to release energy from glucose over a sustained period, keeping heart rate elevated for at least 10–15 minutes. Think 'air-obic'—you breathe heavily but steadily. Examples: jogging, swimming, cycling. Anaerobic exercise involves short, intense bursts where oxygen demand exceeds supply, leading to lactic acid buildup. Remember 'without air'—you gasp for breath. Examples: sprinting, heavy weightlifting.
有氧运动利用氧气从葡萄糖中持续释放能量，心率保持在较高水平至少10至15分钟。记法：'air-obic'——你需要大量但稳定的呼吸。例子：慢跑、游泳、骑自行车。无氧运动则是短时间、高强度的爆发，此时氧气需求超过供应，导致乳酸堆积。记忆诀窍：'without air'（没有空气）——你会气喘吁吁。例子：短跑、大重量举重。
| Term | Energy Source | Duration | By-product |
|---|---|---|---|
| Aerobic | Glucose + O₂ | Long (minutes to hours) | CO₂ + H₂O |
| Anaerobic | Glucose only | Short (seconds to ~2 min) | Lactic acid |
Memory hack: aerobic = 'air-obic', anaerobic = 'anti-air'.
记忆妙招：有氧 = 'air-obic'（有空气），无氧 = 'anti-air'（抗空气）。
2. Components of Health-Related Fitness | 健康相关体适能要素
Health-related fitness includes five pillars you need for everyday health and to reduce disease risk. Use the mnemonic BC FAME: Body composition, Cardiovascular endurance, Flexibility, A (muscular) endurance, and Muscular strength. (Yes, 'E' for Endurance appears twice—just remember two types: cardiovascular and muscular endurance.)
健康相关体适能包含五大要素，是日常健康和降低疾病风险所必需的。可以用助记符 BC FAME 来记忆：B 身体成分、C 心血管耐力、F 柔韧性、A 肌肉耐力（muscular endurance）和 M 肌肉力量。注意，字母 E 代表耐力出现了两次，只需记两种耐力：心血管耐力和肌肉耐力。
Body composition is the ratio of fat to lean tissue. Cardiovascular endurance is the heart's ability to deliver oxygen during prolonged activity. Flexibility is the range of motion at a joint. Muscular endurance is the ability of a muscle to repeat contractions without fatigue. Muscular strength is the maximal force a muscle can exert in one effort.
身体成分是脂肪与瘦体重的比例。心血管耐力是心脏在长时间活动中输送氧气的能力。柔韧性是关节的活动范围。肌肉耐力是肌肉反复收缩而不疲劳的能力。肌肉力量是肌肉一次收缩所能产生的最大力量。
3. Skill-Related Fitness Factors | 技能相关体适能因素
For sports performance, six skill-related factors can be recalled with ABC PRS: Agility, Balance, Coordination, Power, Reaction time, Speed. Alternatively, 'SPARBC' can work: Speed, Power, Agility, Reaction time, Balance, Coordination.
对于运动表现，有六个技能相关因素，可用 ABC PRS 来记忆：Agility（敏捷性）、Balance（平衡性）、Coordination（协调性）、Power（爆发力）、Reaction time（反应时）、Speed（速度）。也可以使用 'SPARBC'：速度、爆发力、敏捷性、反应时、平衡、协调。
hange direction quickly while maintaining control. Balance is the ability to keep the body' force × velocity). Reaction time is the time taken to respond to a stimulus. Speed is the rate at which the body moves from one place to another.
敏捷性是快速改变方向并保持控制的能力。平衡性是保持身体重心在支撑面内的能力。协调性是感官与身体动作的平滑整合。爆发力结合了力量与速度（力量 × 速度）。反应时是从接收刺激到开始反应的时间。速度是身体从一个位置移动到另一个位置的快慢程度。
4. Principles of Training (SPORT & FITT) | 训练原则（SPORT 与 FITT）
Training adaptations follow the SPORT principles: Specificity (training relevant to the sport), Progression (gradually increasing load), Overload (pushing beyond the comfort zone), Reversibility (use it or lose it), and Tedium (boredom leads to plateau; variety helps). Think: 'SPORT to stay interested.'
训练适应遵循 SPORT 原则：Specificity（针对性）、Progression（渐进性）、Overload（超负荷）、Reversibility（可逆性）和 Tedium（枯燥性）。可以联想：'SPORT 要保持兴趣'。
The FITT formula guides overload: Frequency (how often), Intensity (how hard), Time (how long), Type (what kind of exercise). FITT helps you adjust training safely. For example, to improve cardiovascular endurance, you might increase frequency from 3 to 4 sessions per week while keeping intensity moderate.
FITT 公式指导超负荷训练：Frequency（频率）、Intensity（强度）、Time（时间）、Type（类型）。FITT 帮助你安全地调整训练。例如，要提高心血管耐力，可以把每周训练次数从3次增加到4次，同时保持中等强度。
5. Skeletal System: Key Bones | 骨骼系统：关键骨骼
Year 9 Cambridge often tests the main bones. Use this memory chain: 'Cranium, clavicle, sternum, ribs; humerus, radius, ulna; pelvis, femur, patella, tibia, fibula.' Picture a skeleton singing: "Head, shoulders, chest, arms; hips, knee to toes."
九年级剑桥考试常考主要骨骼名称。可用这条记忆链：头盖骨、锁骨、胸骨、肋骨；肱骨、桡骨、尺骨；骨盆、股骨、髌骨、胫骨、腓骨。想象一具骨架在唱："头、肩、胸、臂；髋到膝再至脚趾。"
- Cranium – skull bone protecting the brain. 头盖骨——保护大脑的颅骨。
- Clavicle – collarbone. 锁骨。
- Sternum – breastplate. 胸骨。
- Humerus – upper arm bone. 肱骨——上臂骨。
- Radius – thumb-side forearm bone. 桡骨——拇指侧的前臂骨。
- Ulna – little-finger side. 尺骨——小指侧。
- Pelvis – hip bone. 骨盆。
- Femur – thigh bone (longest bone). 股骨——大腿骨（最长骨）。
- Patella – kneecap. 髌骨——膝盖骨。
- Tibia – shin bone (larger, medial). 胫骨——小腿内侧较粗的骨骼。
- Fibula – slender lateral bone in lower leg. 腓骨——小腿外侧较细的骨骼。
6. Muscular System: Major Muscles | 肌肉系统：主要肌肉
Remember antagonistic pairs: muscles work in opposites. Key muscles for Year 9: Biceps (front upper arm) and Triceps (back upper arm); Quadriceps (front thigh) and Hamstrings (back thigh); Gastrocnemius (calf); Deltoid (shoulder); Pectorals (chest); Latissimus dorsi (back, 'lats'); Abdominals (stomach).
记住拮抗肌群：肌肉成对反向工作。九年级主要肌肉：肱二头肌（上臂前侧）和肱三头肌（上臂后侧）；股四头肌（大腿前侧）和腘绳肌（大腿后侧）；腓肠肌（小腿肚）；三角肌（肩部）；胸大肌（胸部）；背阔肌（背部）；腹直肌（腹部）。
When you bend the elbow, biceps contract (agonist) and triceps relax (antagonist). When straightening the arm, roles reverse. Use the phrase 'B for bend, T for straighten'—biceps do the bending, triceps straighten.
屈肘时，肱二头肌收缩（主动肌），肱三头肌放松（拮抗肌）。伸肘时则相反。可以用 'B for bend, T for straighten' 来记忆——肱二头肌负责弯曲，肱三头肌负责伸直。
7. Movement Terminology | 动作术语
Learn these directional terms as word pairs: Flexion – decreasing joint angle, Extension – increasing angle. Abduction – moving away from the midline, Adduction – moving toward the midline. Rotation – turning around an axis. Circumduction – circular movement combining flexion, extension, abduction, adduction.
把这些方向术语成对学习：屈曲——关节角度减小，伸展——角度增大。外展——远离身体中线，内收——靠近中线。旋转——绕轴转动。环转——结合了屈曲、伸展、外展、内收的圆周运动。
To recall abduction vs adduction, think: '-duction = ab-away (like an alien abduction takes you away), ad-duction = add to the body.'
区分外展和内收可以这样记：'ab-duction = ab-away（外展就是向外），ad-duction = add（内收就是加入身体）。'
8. Levers in the Body | 人体中的杠杆
A lever system has three parts: fulcrum (joint), load (weight/resistance), effort (muscle contraction). Year 9 focuses on first, second, and third-class levers. Use the mnemonic FLE for a first-class lever: Fulcrum in the middle (like a see-saw). Example: neck joint when nodding (skull as load, neck muscles as effort, joint as fulcrum). For second-class, Load in the middle: calf raise—toes as fulcrum, body weight as load, gastrocnemius as effort. For third-class, Effort in the middle: biceps curl—elbow fulcrum, weight in hand as load, biceps effort between them.
杠杆系统由三部分组成：支点（关节）、负荷（重量/阻力）、施力（肌肉收缩）。九年级重点学习第一、第二和第三类杠杆。可用 FLE 助记：第一类杠杆 Fulcrum（支点）在中间，像跷跷板。例如点头时的颈部关节。第二类 Load（负荷）在中间：比如提踵时，脚趾为支点，体重为负荷，腓肠肌为施力。第三类 Effort（施力）在中间：肱二头肌弯举时，肘为支点，手中重物为负荷，肱二头肌在中间施加力量。
1st class: F–L–E layout; 2nd class: L–F–E; 3rd class: F–E–L.
第一类：支-荷-施；第二类：荷-支-施；第三类：支-施-荷。
9. Heart Rate & Training Zones | 心率与训练区间
Resting heart rate (RHR) is the number of beats per minute at complete rest; the fitter you are, the lower your RHR. Maximum heart rate (MHR) ≈ 220 – age. Training zones are percentages of MHR: 50–60% for recovery, 60–70% for aerobic fat burning, 70–80% for aerobic endurance, 80–90% for anaerobic threshold (hard), 90–100% for maximum effort (sprint).
静息心率（RHR）是完全休息时每分钟的心跳次数；身体越健康，静息心率越低。最大心率（MHR）≈ 220 – 年龄。训练区间是最大心率的百分比：50–60% 用于恢复，60–70% 用于有氧燃脂，70–80% 用于有氧耐力，80–90% 为无氧阈区间（高强度），90–100% 为极限冲刺。
To remember the formula: '220 minus your age gives the peak; half of that is still cool to speak.'
记忆公式的小口诀：'220 减年龄得最高，乘上百分比区间找。'
10. Nutrition & Hydration | 营养与水分补充
Key macronutrients: Carbohydrates – body's main energy source (think 'carbo-fuel'). Proteins – for growth and repair (P for 'build & patch'). Fats – secondary energy and insulation. Water – regulates temperature, transports nutrients. Hydration is vital: losing just 2% of body water reduces performance. Rehydration should include electrolytes (sodium, potassium) to replace salts lost through sweat.
主要宏量营养素：碳水化合物——身体的主要能量来源（想象'碳水化合物燃料'）。蛋白质——用于生长和修复（P 代表'构建与修补'）。脂肪——次要能量和保温。 水——调节体温，运输养分。水分补充至关重要：流失体内2%的水分就会影响运动表现。补水时应包含电解质（钠、钾），以补充汗液中流失的盐分。
An easy plate guide for athletes: half the plate colourful vegetables/fruits (carbohydrates + vitamins), a quarter lean protein, a quarter whole grains, plus healthy fats.
运动员简易餐盘指南：一半为彩色蔬果（碳水+维生素），四分之一为瘦蛋白质，四分之一为全谷物，再加上健康脂肪。
11. Injuries & Prevention | 损伤与预防
Common injuries: Sprain – ligament damage (twisted ankle). Strain – muscle or tendon tear (pulled hamstring). Fracture – crack/break in bone. Concussion – brain injury from head impact. Prevention uses RICE for acute care: Rest, Ice, Compression, Elevation. To avoid injuries, warm up to raise muscle temperature and cool down to remove waste products.
常见损伤：扭伤——韧带损伤（脚踝扭伤）。拉伤——肌肉或肌腱撕裂（腘绳肌拉伤）。骨折——骨骼裂开或断裂。脑震荡——头部撞击导致的脑损伤。急性处理可用 RICE 原则：Rest（休息）、Ice（冰敷）、Compression（加压包扎）、Elevation（抬高）。预防损伤要热身以提高肌肉温度，整理活动以消除废物。
Remember RICE as "nice when cold and compressed."
用"冷敷加压最舒服"来记住 RICE。
12. Exam-Ready Mnemonics Summary | 考试助记符总汇
Print this quick-reference table to reinforce your recall before tests:
考前打印这张速查表以加强记忆：
| Concept | Mnemonic | Meaning |
|---|---|---|
| Health-related fitness | BC FAME | Body comp., Cardiovasc. End., Flexibility, Musc. End., Musc. Strength |
| Skill-related fitness | ABC PRS | Agility, Balance, Coord., Power, Reaction time, Speed |
| Training principles | SPORT | Specificity, Progression, Overload, Reversibility, Tedium |
| FITT guidelines | FITT | Frequency, Intensity, Time, Type |
| Lever classes | FLE (1st), L... (2nd), E... (3rd) | Fulcrum, Load, Effort middle |
| Injury acute care | RICE | Rest, Ice, Compression, Elevation |
Revise actively by drawing a blank table and filling in the mnemonics, then checking your answers. Combine these memory tricks with practical examples—your brain loves stories and images more than dry terms.
复习时，可以画一张空白表格，填入助记符，然后对答案。将这些记忆技巧与实际例子结合——大脑更偏爱故事和图像，而非枯燥的术语。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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