📚 Year 10 CCEA PE: Vocabulary & Terminology Quick Memorisation Guide | Year 10 CCEA 体育：词汇术语速记指南
Mastering physical education terminology is the first step to success in your CCEA Year 10 PE course. Whether you are analysing movement, designing a training programme or evaluating health, precise vocabulary allows you to communicate like a sports scientist. This guide groups key terms by topic, provides clear definitions and shares mnemonics and imagery tricks to accelerate your memorisation. Use it alongside your class notes and past papers to build confidence in every exam question.
掌握体育术语是 CCEA 十年级体育课程成功的第一步。无论你是在分析动作、设计训练计划还是评估健康状况，准确的词汇都能让你像运动科学家一样表达。本指南按主题归类关键术语，提供清晰的定义，并分享助记法和图像联想技巧，加速你的记忆。配合课堂笔记和历年真题使用，你将从容应对每一道考题。
1. Skeletal System Essentials | 骨骼系统基础
Core functions and bone names: The skeleton provides support, protection, blood cell production, mineral storage and a lever system for movement. Key bones for CCEA include the cranium (skull), clavicle (collarbone), scapula (shoulder blade), sternum (breastbone), humerus (upper arm), radius and ulna (forearm), pelvis, femur (thigh bone), patella (kneecap), tibia (shin bone) and fibula. Remember the upper limb with "Cute Cats Sing Songs Happily" (Clavicle, Scapula, Sternum, Humerus) and the lower limb with "Pretty Females Paddle Together Fast" (Pelvis, Femur, Patella, Tibia, Fibula).
核心功能与骨骼名称： 骨骼提供支撑、保护、造血、矿物质储存和运动杠杆系统。CCEA 要求掌握的关键骨骼包括颅骨、锁骨、肩胛骨、胸骨、肱骨、桡骨和尺骨、骨盆、股骨、髌骨、胫骨和腓骨。用口诀记忆上肢："可爱小猫快快乐乐唱歌"（锁骨、肩胛骨、胸骨、肱骨），下肢："漂亮女孩一起快快划水"（骨盆、股骨、髌骨、胫骨、腓骨）。
Synovial joint types and movement: Most sports movements happen at freely movable synovial joints. Ball-and-socket joints (shoulder, hip) allow movement in all planes. Hinge joints (knee, elbow) permit only flexion and extension. Pivot joints (neck) allow rotation, while gliding joints (wrists, ankles) enable sliding. Understanding these helps you link structure to function in exam scenarios.
滑膜关节类型与运动： 大多数运动动作发生在自由活动的滑膜关节。球窝关节（肩、髋）允许在所有平面内运动。铰链关节（膝、肘）只允许屈伸。枢轴关节（颈）允许旋转，而滑动关节（腕、踝）实现滑动。理解这些类型能帮助你在考试中将结构与功能联系起来。
Key bone markings: You will often hear terms like "process", "condyle" and "tuberosity". A process is a bony projection for muscle attachment (e.g. spinous process on vertebrae). A condyle is a smooth, rounded end that forms part of a joint (femoral condyles). Mnemonic: "Condyle for contacts, process for pulling".
重要骨性标志： 你会经常听到"突起"、"髁"、"粗隆"。突起是用于肌肉附着的骨性突出（如椎骨棘突）。髁是构成关节一部分的光滑圆形末端（股骨髁）。助记法："髁管接触，突起管牵拉"。
2. Joint Actions and Connective Tissues | 关节动作与结缔组织
Movement descriptors: rom the midline; adduction brings it back. Rotation turns around an axis (shaking the head "no"), and circumduction draws a cone shape (arm circles). Visual cues help: "Abduction = away (both start with A), adduction = add back to the body."
动作描述词： 屈减小关节角度（屈肘）；伸增大角度（伸直）。外展将肢体远离中线；内收将其收回。旋转绕轴转动（摇头），环转则画圆锥形（手臂画圈）。形象助记："Abduction 意为离开，所以是外展；Adduction 含 add，意为加回身体，即内收。"
Ligaments, tendons and cartilage: A ligament connects bone to bone and stabilises joints, while a tendon connects muscle to bone and transmits force. Articular cartilage covers bone ends to reduce friction, and synovial fluid lubricates. Try this memory aid: "Ligament Links bone, Tendon Tugs muscle." Both are prone to injury in contact sports.
韧带、肌腱和软骨： 韧带连接骨与骨，稳定关节；肌腱连接肌肉与骨，传递力量。关节软骨覆盖骨端以减少摩擦，滑液起润滑作用。试试这个记忆法："Ligament（韧带）连接骨，Tendon（肌腱）拉动肌肉。"两者在对抗性运动中均易受伤。
3. Muscular System and Movement Roles | 肌肉系统与运动角色
Main muscles: Learn to locate and name the biceps, triceps, deltoids, pectorals, abdominals, quadriceps (four muscles at the front of the thigh), hamstrings (back of thigh), gastrocnemius (calf) and tibialis anterior (shin). Picture a sprinter: the quadriceps extend the knee powerfully, while the hamstrings recover the leg. The gastrocnemius points the toe (plantar flexion).
主要肌肉： 学会定位并说出肱二头肌、肱三头肌、三角肌、胸肌、腹肌、股四头肌（大腿前方四块肌肉）、腘绳肌（大腿后侧）、腓肠肌（小腿肚）和胫骨前肌（小腿前侧）。想象一名短跑运动员：股四头肌有力伸膝，腘绳肌负责收腿。腓肠肌使脚趾下压（跖屈）。
Agonist, antagonist, fixator and synergist: The agonist (prime mover) contracts to create movement; the antagonist relaxes to allow it. For example, in a bicep curl, the biceps is agonist and triceps is antagonist. A fixator stabilises the origin of the agonist (e.g. scapular muscles during a curl). Synergists help fine-tune the movement. Remember: "Agonist acts, antagonist relaxes."
主动肌、拮抗肌、固定肌与协同肌： 主动肌收缩产生动作；拮抗肌放松以允许动作。例如在做二头弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。固定肌稳定主动肌的起点（如弯举时肩胛肌群）。协同肌帮助微调动作。记忆要点："主动肌主动，拮抗肌放松。"
Isotonic and isometric contractions: r tension, e.g. lowering phase). Isometric holds occur without movement, like the plank. Use a dumbbell to visualise: up = concentric, down = eccentric, hold still = isometric.
等张收缩与等长收缩： 等张收缩涉及动作，可为向心收缩（肌肉缩短，如弯举上举阶段）或离心收缩（肌肉在张力下伸长，如下放阶段）。等长支撑无关节活动，如平板支撑。用哑铃可视化：上举为向心，下放为离心，静止不动为等长。
4. Cardiovascular System and Performance | 心血管系统与运动表现
Heart rate, stroke volume and cardiac output: Heart rate (HR) is beats per minute (bpm). Stroke volume (SV) is the amount of blood pumped per beat. Cardiac output (Q) is the volume of blood ejected per minute. The formula is essential:
Cardiac Output (L/min) = Stroke Volume (L/beat) x Heart Rate (bpm)
心率、每搏输出量和心输出量： 心率是每分钟心跳次数。每搏输出量是每次心跳泵出的血液量。心输出量是每分钟射出的血量。以下公式必须牢记：
心输出量（升/分）= 每搏输出量（升/次）× 心率（次/分）
Blood vessels and pressure: Arteries carry oxygenated blood away from the heart (think "Arteries = Away" recorded as systolic/diastolic (e.g. 120/80 mmHg). During exercise, systolic pressure rises to deliver more oxygen.
血管与血压： 动脉将含氧血带离心脏（记住"Artery 是离开"）。静脉将缺氧血送回，并具有防倒流的瓣膜。毛细血管是气体交换的微小血管。血压记录为收缩压/舒张压（如 120/80 mmHg）。运动期间收缩压升高以输送更多氧气。
Redistribution of blood (vascular shunt): At rest, a large share of blood goes to organs. During exercise, vasodilation widens vessels feeding skeletal muscles, while vasoconstriction narrows those to non-essential areas. This process is known as the vascular shunt mechanism. Remember "muscles open up, guts close down" to ace explanation questions.
血液重新分配（血管分流）： 安静时血液主要供给器官。运动时，供骨骼肌的血管舒张变宽，而非必要区域的血管收缩变窄。这一过程称为血管分流机制。记住"肌肉开放，内脏关闭"就能在解释题中拿分。
5. Respiratory System and Gas Exchange | 呼吸系统与气体交换
Lung volumes at rest and during exercise: l breath; expiratory reserve volume (ERV) is the extra you can force out. Vital capacity (VC) = TV + IRV + ERV. Residual volume remains after maximum exhalation to keep the lungs open. Knowing these definitions helps you interpret spirometer traces.
安静时与运动时的肺容量： 潮气量是安静时每次呼吸吸入的空气，约 0.5 升。补吸气量是正常吸气后可再吸的最大气量；补呼气量是可再呼出的最大气量。肺活量 = 潮气量 + 补吸气量 + 补呼气量。残气量是最大呼气后仍留在肺内的气量，以维持肺泡张开。掌握这些定义有助于你读懂肺活量描记图。
Mechanics of breathing: ir in. Expiration at rest is passive; during exercise the internal intercostals and abdominals contract to force air out. Imagine a bellows: pull handles apart = inhale, squeeze together = exhale.
呼吸力学： 吸气时膈肌收缩变平，外肋间肌上提肋骨，胸腔扩大，空气进入。安静呼气是被动过程；运动时内肋间肌和腹肌收缩，主动将空气挤出。想象一个风箱：拉动手柄 = 吸气，压紧 = 呼气。
Gas exchange at the alveoli: Oxygen diffuses from high concentration in the alveoli into the blood, while carbon dioxide moves the opposite way. This process, called external respiration, relies on a steep concentration gradient maintained by breathing and blood flow. The thin alveolar walls and dense capillary network make diffusion rapid. Explain it using the "POP" mnemonic: Partial pressure gradient, Oxygen, Pulmonary capillaries.
肺泡处气体交换： 氧气从肺泡的高浓度扩散入血液，二氧化碳则反向移动。这一外呼吸过程依赖呼吸和血流维持的陡峭浓度梯度。极薄的肺泡壁和密集的毛细血管网使扩散迅速。用"POP"助记：分压梯度、氧气、肺毛细血管。
6. Components of Fitness Decoded | 体能组成解析
Health-related components: These directly affect well-being and include cardiovascular endurance (efficiency of heart and lungs), muscular endurance (repeated contractions without fatigue), muscular strength (maximum force), flexibility (range of motion) and body composition (ratio of fat to lean mass). Recall them using the mnemonic "Calm Monkeys Make Funny BBQ" – Cardiovascular, Muscular endurance, Muscular strength, Flexibility, Body composition.
健康相关体能： 这些直接关系到健康状况，包括心血管耐力（心肺效率）、肌肉耐力（重复收缩而不疲劳）、肌肉力量（最大力）、柔韧性（活动范围）和身体成分（脂肪与瘦体重比例）。用句子"冷静的猴子做有趣的烧烤"记住首字母：心血管耐力、肌肉耐力、肌肉力量、柔韧性、身体成分。
Skill-related components: These enhance sports performance: agility (change direction quickly), balance (maintain centre of mass), coordination (smooth movement of body parts), power (strength x speed), reaction time (response to stimulus) and speed (move fast). Order them as "A Big Cat Pounces Really Swiftly" – Agility, Balance, Coordination, Power, Reaction time, Speed.
技能相关体能： 这些提升运动表现：灵敏性（快速变向）、平衡（保持重心）、协调（肢体平稳运动）、爆发力（力量 × 速度）、反应时（对刺激的响应）和速度（快速移动）。按"一只大猫非常敏捷地扑过去"记：灵敏性、平衡、协调、爆发力、反应时、速度。
7. Principles of Training Made Simple | 训练原则简易记
SPORT and FITT: The SPORT acronym covers Specificity (training must match the sport), Progression (gradually increase demands), Overload (push beyond normal), Reversibility (fitness fades when training stops) and Tedium (avoid boredom). Overload is achieved by manipulating FITT: Frequency, Intensity, Time and Type. Think "Specific People Overload Regularly with Tedium" and apply FITT to keep sessions balanced.
SPORT 与 FITT： SPORT 涵盖专项性（训练必须匹配运动项目）、渐进性（逐步增加负荷）、超负荷（超越常态）、可逆性（停训则体能消退）和枯燥性（避免单调）。超负荷通过调整 FITT 来实现：频率、强度、时间和类型。联想："专项人士经常超负荷而枯燥"，并用 FITT 保持训练平衡。
Maximum heart rate and training zones: A rough estimate of maximum heart rate
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