📚 Year 10 Edexcel PE: Formula & Theorem Quick Reference Handbook | Year 10 Edexcel 体育：公式定理速查手册
This handbook provides a concise overview of the essential formulas, equations, and theorems covered in the Year 10 Edexcel GCSE Physical Education curriculum. From calculating maximum heart rate to understanding mechanical advantage in levers, these quantitative tools help you analyse performance, plan training, and evaluate fitness. Use this guide for quick revision and to build your confidence in applying numerical concepts in exam scenarios.
本手册简洁概述了 Year 10 Edexcel GCSE 体育课程中包含的基本公式、方程和定理。从计算最大心率到理解杠杆中的机械优势，这些量化工具可帮助你分析运动表现、制定训练计划并评估体适能。利用本指南快速复习，增强你在考试情境中应用数字概念的信心。
1. Maximum Heart Rate (MHR) | 最大心率
The most basic cardiovascular formula predicts the maximum number of heartbeats per minute. It is age-dependent and widely used to set training intensities. The standard equation is:
MHR = 220 − age
20 − 15 = 205 bpm. This value serves as an anchor for calculating target heart rate zones.
最基础的心血管公式用于预测每分钟的最高心跳次数。它取决于年龄，广泛用于设定训练强度。标准方程为：MHR = 220 − 年龄。对于 15 岁的学生，MHR = 220 − 15 = 205 bpm。该值作为计算目标心率区间的基准。
Individual variation exists; therefore MHR is an estimate rather than an absolute limit. It should be used alongside other subjective fitness measures.
个体差异存在；因此 MHR 只是一个估计值，并非绝对上限。应结合其他主观体适能指标一起使用。
2. Heart Rate Reserve (HRR) and Karvonen Formula | 心率储备与卡沃宁公式
erve. HRR = MHR − RHR. To find a target training heart rate, the Karvonen formula applies:
Target HR = (HRR × % intensity) + RHR
For instance, a 15-year-old with RHR = 65 bpm aiming at 70 % 163 bpm. This approach accounts for individual fitness levels better than using MHR alone.
一种更个性化方法利用安静心率 (RHR) 计算心率储备。HRR = MHR − RHR。要找到目标训练心率，使用卡沃宁公式：目标心率 = (HRR × 强度百分比) + RHR。例如，一名 15 岁学生 RHR = 65 bpm，强度 70 %：MHR = 205，HRR = 205 − 65 = 140 bpm。目标心率 = (140 × 0.70) + 65 = 98 + 65 = 163 bpm。该方法比仅用 MHR 能更好地考虑个人体适能水平。
In exam answers, remember to state your working and clearly identify MHR, RHR, and the chosen intensity percentage.
答题时记得写出计算过程，并清楚标明 MHR、RHR 及所选强度百分比。
3. Training Zones Based on MHR | 基于最大心率的训练区间
A simple method to prescribe exercise intensity uses percentages of MHR. Common zones include:
- Moderate intensity: 50–65% MHR – improves general health and endurance base.
- Vigorous intensity: 65–85% MHR – develops aerobic fitness and cardiovascular efficiency.
- Anaerobic threshold zone: 85–95% MHR – enhances lactate tolerance and speed.
To calculate the boundary for a 15-year-old with MHR 205 bpm: 65% = 0.65 × 205 ≈ 133 bpm, 85% = 0.85 × 205 ≈ 174 bpm. Thus the aerobic training zone is roughly 133–174 bpm. When using Karvonen, zones shift slightly due to RHR.
一种简单训练强度处方使用最大心率百分比。常见区间包括：中等强度：50–65% MHR – 改善一般健康和耐力基础。高强度：65–85% MHR – 发展有氧能力和心血管效率。无氧阈区：85–95% MHR – 提高乳酸耐受和速度。对于一名 MHR 205 bpm 的 15 岁学生，计算边界：65% = 0.65 × 205 ≈ 133 bpm, 85% = 0.85 × 205 ≈ 174 bpm。因此有氧训练区间大约为 133–174 bpm。使用卡沃宁公式时，区间因 RHR 略有移动。
Always specify which method you are referencing, as target ranges may appear different.
务必说明你引用的是哪种方法，因为目标区间可能看起来不同。
4. Body Mass Index (BMI) | 身体质量指数
BMI is a screening tool to categorise weight status. Formula:
BMI = mass (kg) ÷ (height (m))²
0 ÷ (1.70 × 1.70) = 60 ÷ 2.89 ≈ 20.8 kg/m². BMI categories: underweight <18.5, normal 18.5–24.9, overweight 25– oes not distinguish between muscle and fat, it is useful for population-level assessments.
BMI 是分类体重状况的筛查工具。公式：BMI = 体重 (kg) ÷ (身高 (m))²。对于一个体重 60 公斤、身高 1.70 米的学生：BMI = 60 ÷ (1.70 × 1.70) = 60 ÷ 2.89 ≈ 20.8 kg/m²。BMI 分类：偏瘦 <18.5，正常 18.5–24.9，超重 25–29.9，肥胖 ≥30。尽管 BMI 无法区分肌肉和脂肪，
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