📚 Year 10 OCR PE: Key Terms Quick Revision Guide | Year 10 OCR 体育：核心术语速记指南
Welcome to your essential quick-reference guide for mastering the vocabulary you need in OCR GCSE Physical Education. Whether you are preparing for a topic test or building revision notes, understanding these key terms will help you describe movement, explain physiological responses, and analyse performance with confidence. Each section pairs a definition with its practical application, so you can move from memorising to using the language like a true sports scientist.
欢迎使用 OCR GCSE 体育核心术语速记指南。不论是准备单元测验还是整理复习笔记，掌握这些核心术语能帮助你自信地描述动作、解释生理反应并分析运动表现。每个小节都将定义与实际应用配对，让你从单纯的记忆转向像真正的运动科学家那样运用语言。
1. Skeletal System Essentials | 骨骼系统核心术语
The skeleton provides five main functions: support, protection, movement, mineral storage, and blood cell production. Bones such as the femur, tibia, radius, and humerus act as levers when muscles contract, and long bones contain bone marrow where red and white blood cells are made.
骨骼具有五大功能：支持、保护、运动、矿物质储存和血细胞生成。股骨、胫骨、桡骨和肱骨等骨骼在肌肉收缩时充当杠杆，而长骨中则含有生成红白细胞和血细胞的骨髓。
A joint is where two or more bones meet. Synovial joints (e.g., hinge at the elbow, ball and socket at the shoulder) allow a wide range of movement. The joint capsule, synovial fluid, and articular cartilage reduce friction, while ligaments connect bone to bone, stabilising the joint.
关节是两块或以上骨骼的连接处。滑液关节（如肘部的屈戌关节、肩部的球窝关节）允许大幅运动。关节囊、滑液和关节软骨减少摩擦，而韧带连接骨与骨，稳定关节。
The anatomical terms of location—anterior, posterior, medial, lateral, proximal, and distal—help you describe positions on the body precisely. For example, the patella is anterior to the femur, and the phalanges are distal to the metacarpals.
解剖方位术语——前、后、内侧、外侧、近端和远端——帮助你精确描述身体部位位置。例如，髌骨位于股骨前方，趾骨在跖骨远端。
2. Muscular System in Motion | 运动中的肌肉系统
Voluntary muscles are under conscious control and produce movement at joints. Key muscles include the biceps, triceps, quadriceps, hamstrings, gastrocnemius, and latissimus dorsi. Their actions are described as flexion, extension, abduction, adduction, rotation, and circumduction.
随意肌受意识支配，在关节处产生运动。主要肌肉包括肱二头肌、肱三头肌、股四头肌、腘绳肌、腓肠肌和背阔肌。其动作被描述为屈曲、伸展、外展、内收、旋转和环转。
Muscles work in pairs—the agonist (prime mover) contracts while the antagonist relaxes. When performing a bicep curl, the biceps is the agonist and the triceps is the antagonist. Synergists help stabilise the origin point so the agonist can work effectively.
肌肉成对工作——主动肌收缩时拮抗肌放松。做肱二头肌弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。协同肌帮助稳定起点，使主动肌有效工作。
Isotonic contractions involve muscle length changing (concentric shortens, eccentric lengthens), while isometric contractions create tension without changing length, such as holding a plank. Understanding contraction types explains fatigue and strength gains.
等张收缩涉及肌肉长度变化（向心缩短，离心伸长），而等长收缩产生张力而不改变长度，如平板支撑。理解收缩类型可解释疲劳和力量增长。
3. Cardiovascular System Terminology | 心血管系统术语
The heart pumps blood through a double circulatory system. Deoxygenated blood travels from the right ventricle to the lungs via the pulmonary artery; oxygenated blood returns to the left atrium and is pumped out by the left ventricle through the aorta to the body.
心脏通过双循环系统泵血。缺氧血从右心室经肺动脉流向肺部；富氧血返回左心房，由左心室经主动脉泵至全身。
oke volume. Regular training increases stroke volume, allowing a lower resting heart rate.
核心指标包括心率（每分钟心跳次数）、每搏输出量（每次搏动射血量）和心输出量 = 心率 × 每搏输出量。规律训练可增加每搏输出量，让静息心率降低。
Blood vessels have distinct roles: arteries carry blood away from the heart under high pressure and have thick muscular walls; veins return blood at lower pressure and contain valves; capillaries are one-cell thick for gas exchange.
血管各有不同角色：动脉在高压力下将血液带离心脏，管壁厚且有肌肉层；静脉在低压下回血并含有瓣膜；毛细血管仅一个细胞厚，利于气体交换。
4. Respiratory System Key Words | 呼吸系统关键词
ithout oxygen and produces lactic acid, causing fatigue. The equation: glucose → energy + lactic acid.
呼吸作用释放能量。有氧呼吸利用氧气：葡萄糖 + 氧气 → 能量 + 二氧化碳 + 水。无氧呼吸在无氧条件下发生，产生乳酸，导致疲劳。方程式：葡萄糖 → 能量 + 乳酸。
thing rate. During exercise, both tidal volume and breathing rate increase to deliver more oxygen.
潮气量是每次正常呼吸吸入或呼出的空气量。每分通气量 = 潮气量 × 呼吸频率。运动中潮气量和呼吸频率均增加，以输送更多氧气。
Vital capacity is the maximum amount of air you can forcibly exhale after a full inhalation. Gaseous exchange occurs in the alveoli, where oxygen diffuses into the blood and carbon dioxide diffuses out, aided by the large surface area and thin walls.
肺活量是完全吸气后用力呼出的最大空气量。气体交换在肺泡中进行，氧气扩散进入血液，二氧化碳扩散出来，得益于巨大表面积和薄壁。
5. Movement Classification & Planes | 运动分类与平面
All movements can be described in three planes: sagittal (forward and backward movements like a sprint), frontal (side-to-side like a cartwheel), and transverse (rotational like a discus throw). Each plane is paired with an axis.
所有动作可在三个平面中描述：矢状面（前后运动，如短跑）、额状面（侧面运动，如侧手翻）和水平面（旋转运动，如掷铁饼）。每个平面对应一个轴。
Levers magnify the distance or speed of movement. The three classes are: first class (fulcrum between effort and load, e.g., neck extension), second class (load between fulcrum and effort, e.g., ankle plantar flexion), and third class (effort between fulcrum and load, e.g., bicep curl). Most body levers are third class, favoring speed over force.
杠杆可放大运动的距离或速度。三类杠杆为：第一类（支点在力和阻力之间，如颈部后伸）；第二类（阻力在支点和力之间，如踝关节跖屈）；第三类（力在支点和阻力之间，如肱二头肌弯举）。大多数身体杠杆为第三类，偏重速度而非力。
6. Principles of Training & Exercise | 训练与运动原则
The FITT principle guides programme design: Frequency, Intensity, Time, and Type. To improve cardiovascular fitness, you might apply FITT by running (Type) 3 times a week (Frequency) at 70% max heart rate (Intensity) for 30 minutes (Time).
FITT 原则指导训练计划设计：频率、强度、时间和类型。为提高心血管适能，可应用 FITT：跑步（类型）每周 3 次（频率），以 70% 最大心率（强度），每次 30 分钟（时间）。
Specificity means training should match the demands of the sport. Progressive overload requires gradually increasing stress on the body to cause adaptation. Reversibility warns that gains are lost when training stops (use it or lose it).
专项性指训练应与运动需求匹配。渐进超负荷要求逐渐增加身体压力以引发适应。可逆性警告训练停止后获得的适应会丧失（用进废退）。
Other key terms: aerobic threshold (the point where lactate begins to accumulate), maximum heart rate (220 – age), and RPE (rate of perceived exertion) used to gauge intensity without equipment.
其他关键术语：有氧阈值（乳酸开始堆积的点）、最大心率（220 – 年龄）和 RPE（自觉费力等级），用于无设备时衡量强度。
7. Components of Fitness | 体适能组成
Health-related components include cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Skill-related components are agility, balance, coordination, power, reaction time, and speed.
健康相关体适能包括心血管耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。技能相关体适能包括敏捷性、平衡、协调性、爆发力、反应时和速度。
l player’s vertical jump requires power. Agility combines speed with the ability to change direction quickly—tested by the Illinois agility test.
爆发力是力量与速度的乘积（力 × 速度）。篮球运动员的垂直起跳需要爆发力。敏捷性结合速度与快速变向能力——伊利诺伊敏捷测试可测定。
Static balance is maintaining posture while still (handstand); dynamic balance is maintaining control during movement (landing from a vault). Both rely on the vestibular system, proprioception, and vision.
静态平衡是静止时维持姿势（倒立）；动态平衡是运动中维持控制（跳马着地）。两者均依赖前庭系统、本体感受和视觉。
8. Nutrition & Hydration Basics | 营养与水分补充基础
Macronutrients: carbohydrates (main energy source, stored as glycogen), fats (energy and insulation), and proteins (growth and repair). Micronutrients include vitamins (e.g., vitamin C for immune function) and minerals (e.g., iron for haemoglobin).
宏量营养素：碳水化合物（主要能量来源，以糖原形式储存）、脂肪（供能和保温）和蛋白质（生长与修复）。微量营养素包括维生素（如维生素 C 促进免疫功能）和矿物质（如铁帮助生成血红蛋白）。
Glycogen loading (carbo-loading) is used by endurance athletes to maximise glycogen stores before a long event. Hydration is critical; a 2% loss of body water can impair performance. Electrolytes like sodium and potassium help maintain fluid balance and nerve function.
糖原负荷法（碳水负荷）被耐力运动员用于长时间赛事前的糖原储备最大化。水分补充至关重要；身体水分流失 2% 即可损害运动表现。钠和钾等电解质有助于维持体液平衡和神经功能。
9. Skill Acquisition & Classification | 技能习得与分类
Skills are classified along continua: open–closed (how much the environment affects the skill), gross–fine (large vs. small muscle groups), self-paced–externally-paced, and discrete–serial–continuous (clear beginning and end vs. repeated patterns vs. no clear end).
技能沿多个连续统一体分类：开放–封闭（环境影响程度）、粗放–精细（大肌群 vs 小肌群）、自行定速–外部定速、以及分立–序列–连续（有明确始终 vs 重复模式 vs 无清晰结束）。
A tennis serve is a closed, self-paced, discrete skill; receiving a return is open and externally-paced. Practice types—whole, part, whole-part-whole—should match the skill classification. Cognitive, associative, and autonomous are the three stages of learning.
网球发球是封闭、自行定速、分立技能；接回球则为开放且外部定速。练习类型——整体、分解、整体–分解–整体——应与技能分类匹配。认知、联结和自主是学习的三个阶段。
10. Guidance & Feedback in Sport | 运动指导与反馈
Four types of guidance: visual (demonstration, diagrams), verbal (coach instructions), manual (physical support), and mechanical (using equipment like a float). Beginners often benefit from visual and manual guidance; elite performers use detailed verbal cues.
四种指导类型：视觉（示范、图示）、言语（教练指令）、手法（身体扶持）和器械（如浮板等设备）。初学者常受益于视觉和手法指导；精英运动员使用详细言语提示。
Feedback can be intrinsic (from the performer’s senses) or extrinsic (from a coach or video). Knowledge of results (outcome) and knowledge of performance (technique) are crucial for improvement. Concurrent feedback is given during the activity, while terminal feedback is given after.
反馈可以是内在的（来自运动员感官）或外在的（来自教练或录像）。结果认知（结果）和表现认知（技术）对改善表现至关重要。同步反馈在活动期间给予，终末反馈在活动结束后给予。
11. Sport Psychology: Arousal & Mental Preparation | 运动心理学：唤醒与心理准备
Arousal is the level of mental and physical readiness. The inverted-U theory states that performance improves with arousal up to an optimal point, then declines. Different sports and personalities require different arousal levels.
唤醒是身心准备的程度。倒 U 形理论认为，表现随唤醒升高至最佳点然后下降。不同运动和个性需要不同的唤醒水平。
Anxiety can be somatic (physical symptoms like sweating) or cognitive (mental worries). Mental preparation techniques include deep breathing, positive self-talk, visualisation (imagery), and pre-performance routines to control arousal and focus attention.
焦虑可以是躯体性的（生理症状如出汗）或认知性的（心理担忧）。心理准备技术包括深呼吸、积极自我对话、可视化（表象）和赛前例行程序，以控制唤醒和集中注意力。
Goal setting using SMART targets (Specific, Measurable, Achievable, Recorded, Timed) helps maintain motivation and track progress. Intrinsic motivation (inner drive) is more sustainable than extrinsic (trophies, money).
目标设定使用 SMART 目标（具体、可测量、可实现、有记录、有时限）有助于保持动机和追踪进展。内在动机（内部驱动力）比外在动机（奖杯、金钱）更可持续。
12. Ethics, Drugs, & Technology in Sport | 体育伦理、药物与科技
Ethical conduct includes sportsmanship (fair play, gracious in defeat), gamesmanship (bending rules without breaking them), and deviance (cheating). OCR expects you to evaluate the impact of performance-enhancing drugs (PEDs) like anabolic steroids, which increase muscle mass but risk liver damage and aggression.
道德行为包括体育精神（公平竞赛、败而不馁）、竞技战术（在不违反规则下弯曲规则）和越轨行为（作弊）。OCR 要求你评估表现增强药物（如合成代谢类固醇）的影响——它们增加肌肉量但有肝损伤和攻击性风险。
Technology advances such as carbon-fibre prosthetics, heart-rate monitors, and Hawkeye in tennis have raised debates about fairness and the spirit of sport. Terms like 'technological doping' refer to gaining unfair advantage through equipment.
碳纤维义肢、心率监测器和网球鹰眼等技术进步引发了公平性与体育精神的辩论。“技术兴奋剂”等术语指通过器材获取不公平优势。
Blood doping and beta blockers are other prohibited methods and substances. Each has specific effects on performance and health. Remember the phrase 'WADA'—the World Anti-Doping Agency—which enforces the global code.
血液回输和 β 受体阻滞剂是其他违禁方法和物质，各有对表现和健康的具体影响。记住“WADA”——世界反兴奋剂机构——负责执行全球准则。
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