📚 Year 11 OCR PE: Key Terminology Speedy Revision Guide | OCR 11年级体育：核心术语速记指南
Mastering the essential terminology is crucial for success in Year 11 OCR Physical Education. This guide breaks down the key terms from each major topic area into concise, bilingual definitions. By reviewing each English definition side-by-side with its Chinese equivalent, you can reinforce your understanding and boost your memory recall for both written exams and practical evaluations.
掌握关键术语对 Year 11 OCR 体育考试至关重要。本指南将每个重要知识板块的核心词汇拆解为简明的双语定义，通过英文与中文释义的对照复习，可以强化理解、提升记忆提取速度，助力笔试与实践评估。
1. Skeletal System | 骨骼系统
Cranium: The flat bone that forms the top and back of the skull, protecting the brain.
颅骨：构成头骨顶部和后部的扁平骨，起保护大脑的作用。
Vertebrae: Irregular bones that make up the spinal column; they protect the spinal cord and provide attachment for muscles.
椎骨：构成脊柱的不规则骨，保护脊髓并为肌肉提供附着点。
Sternum: A long flat bone in the centre of the chest that connects to the ribs and protects the heart and lungs.
胸骨：位于胸部中央的长扁平骨，连接肋骨并保护心脏和肺。
Scapula: The triangular flat bone on the back of the shoulder, commonly known as the shoulder blade; it provides attachment for arm and back muscles.
肩胛骨：位于肩后部的三角形扁平骨，常称肩胛骨，为上臂和背部肌肉提供附着点。
Pelvis: A basin-shaped bony structure that supports the spine and transfers weight to the lower limbs, while protecting abdominal organs.
骨盆：盆状骨结构，支撑脊柱并将体重传递到下肢，同时保护腹部器官。
Synovial joint: A freely movable joint where the bones are separated by a fluid-filled cavity; examples include hinge (elbow) and ball-and-socket (hip) joints.
滑膜关节：一种活动自如的关节，骨之间由充满滑液的腔隙隔开；如铰链关节（肘）和球窝关节（髋）。
Ligament: Tough, elastic connective tissue that joins bone to bone, stabilising the joint.
韧带：坚韧有弹性的结缔组织，连接骨与骨，以稳定关节。
Tendon: Non-elastic fibrous tissue that attaches muscle to bone, enabling movement when the muscle contracts.
肌腱：无弹性的纤维组织，将肌肉附着于骨，肌肉收缩时带动骨产生运动。
2. Muscular System | 肌肉系统
Agonist: The muscle that contracts and shortens to create movement at a joint; also called the prime mover.
主动肌：收缩并缩短以在关节处产生运动的肌肉，也称原动肌。
Antagonist: The muscle that relaxes and lengthens to allow the agonist to work; it opposes the agonist's action.
拮抗肌：为允许主动肌工作而放松并被动拉长的肌肉，其作用与主动肌相反。
Isotonic contraction: Muscle contraction where the length changes while the tension remains constant; includes concentric (muscle shortens) and eccentric (muscle lengthens under tension).
等张收缩：肌肉长度改变而张力基本不变的收缩形式；包括向心收缩（肌肉缩短）和离心收缩（肌肉在有张力的情况下被拉长）。
Isometric contraction: Muscle contraction where the length stays the same but tension increases; no visible movement occurs, e.g. holding a plank position.
等长收缩：肌肉长度不变而张力增加的收缩；无可见运动，例如平板支撑时。
Deltoid: The triangular shoulder muscle responsible for abduction of the arm and flexing/extending the shoulder.
三角肌：位于肩部的三角形肌肉，负责臂的外展以及肩关节的屈和伸。
Quadriceps: A group of four muscles at the front of the thigh that extend the knee; essential for kicking and jumping.
股四头肌：大腿前侧的四块肌肉，负责伸膝，对踢腿和跳跃至关重要。
3. Cardiovascular System | 心血管系统
Heart rate (HR): The number of times the heart beats per minute (bpm); average resting HR is around 60-80 bpm for healthy adults.
心率 (HR)：心脏每分钟跳动的次数；健康成年人安静心率平均约 60-80 次/分。
Stroke volume (SV): The volume of blood pumped out of the left ventricle per beat; increases with training.
每搏输出量 (SV)：每次心跳从左心室泵出的血量；训练有素者的每搏输出量会增大。
Cardiac output (Q): The total volume of blood pumped by the heart per minute, calculated as Q = SV x HR.
心输出量 (Q)：每分钟心脏泵出的血液总量，计算公式为 Q = SV × HR。
Q = SV × HR
心输出量 = 每搏输出量 × 心率
Arteries: Blood vessels that carry oxygenated blood away from the heart (except the pulmonary artery); they have thick, muscular walls to withstand high pressure.
动脉：将含氧血带离心脏的血管（肺动脉除外）；其管壁厚且富有肌肉，以承受高压。
Veins: Vessels that return deoxygenated blood back to the heart; they contain valves to prevent backflow.
静脉：将缺氧血送回心脏的血管；管内有瓣膜防止血液倒流。
Blood pressure: The force exerted by circulating blood against artery walls; expressed as systolic over diastolic pressure (e.g. 120/80 mmHg).
血压：流动血液施加于动脉管壁的压力；用收缩压/舒张压表示（如 120/80 mmHg）。
4. Respiratory System | 呼吸系统
Tidal volume: The amount of air inhaled or exhaled in one normal breath at rest; typically around 0.5 litres.
潮气量：安静状态下一次正常呼吸吸入或呼出的空气量，通常约为 0.5 升。
Vital capacity: The maximum amount of air a person can exhale after a maximum inhalation; increases with aerobic training.
肺活量：最大吸气后能呼出的最大空气量；进行有氧训练后肺活量会提高。
Minute ventilation: The total volume of air inhaled or exhaled per minute, calculated as tidal volume x respiratory rate.
每分通气量：每分钟吸入或呼出的空气总量，计算公式为潮气量 × 呼吸频率。
Gaseous exchange: The process by which oxygen diffuses from the alveoli into the bloodstream, and carbon dioxide diffuses from the blood into the alveoli to be exhaled.
气体交换：氧气从肺泡扩散进入血液、二氧化碳从血液扩散至肺泡以便呼出的过程。
Oxygen debt: The extra oxygen required after strenuous exercise to remove lactic acid and restore the body to its resting state; also referred to as excess post-exercise oxygen consumption (EPOC).
氧债：剧烈运动后为清除乳酸、恢复身体到安静状态所需的额外氧耗，也称为运动后过量氧耗 (EPOC)。
Aerobic exercise: Physical activity that uses oxygen to break down glucose for prolonged energy; typically moderate intensity, e.g. jogging or cycling.
有氧运动：利用氧气分解葡萄糖以长时间供能的体育活动，通常为中低强度，如慢跑或骑行。
5. Movement Analysis and Biomechanics | 动作分析与生物力学
Lever system: A rigid bar (bone) that rotates around a fixed point (fulcrum/joint) to move a load; the effort is provided by muscle contraction.
杠杆系统：以刚体（骨）绕支点（关节）旋转以移动负荷的系统；动力来自肌肉收缩。
First-class lever: The fulcrum lies between the effort and the load; example: nodding the head (atlanto-occipital joint).
第一类杠杆：支点位于动力和负荷之间；如点头动作（寰枕关节）。
Second-class lever: The load lies between the fulcrum and the effort; example: standing on tiptoe (ball of foot as fulcrum, body weight as load).
第二类杠杆：负荷在支点和动力之间；如提踵站立（脚前掌为支点，体重为负荷）。
Third-class lever: The effort is applied between the fulcrum and the load; most common in the body, e.g. biceps curl (elbow as fulcrum, biceps effort, hand load).
第三类杠杆：动力在支点和负荷之间；在人体中最常见，如肱二头肌弯举。
Mechanical advantage: A measure of a lever's efficiency, equal to effort arm length / load arm length. A value > 1 means less effort is needed to move a heavy load.
机械利益：衡量杠杆效率的指标，等于动力臂长 / 负荷臂长。数值大于1表示用较小动力即可移动大负荷。
Planes of movement: Imaginary flat surfaces that divide the body; the sagittal plane divides left/right (forwards/backwards movement), frontal plane divides front/back (side-to-side), transverse plane divides top/bottom (rotation).
运动平面：将身体分割的假想平面；矢状面分左右（做前后运动），额状面分前后（做侧向运动），水平面分上下（做旋转运动）。
6. Components of Fitness and Training Principles | 体能组成与训练原则
Cardiovascular endurance: The ability of the heart and lungs to supply oxygen to working muscles over a sustained period.
心血管耐力：心脏和肺长时间为工作肌肉供氧的能力。
Agility: The ability to change direction quickly while maintaining control and speed.
灵敏性：在保持控制与速度的同时快速改变方向的能力。
Balance: The ability to maintain the centre of mass over the base of support, either static (still) or dynamic (moving).
平衡能力：将身体重心保持在支撑面之上的能力，分静态平衡（静止）和动态平衡（运动中）。
Specificity: Training principle stating that adaptations to exercise are specific to the type, intensity, and movement patterns performed.
特异性原则：训练适应与所进行的运动类型、强度和动作模式相匹配的训练原则。
Progressive overload: Gradually increasing the demands on the body (by increasing frequency, intensity, or time) to continually improve fitness.
渐进超负荷：逐步增加身体需求（通过提高频率、强度或时间）以不断提升体能。
FITT principle: A framework for designing a training session using Frequency, Intensity, Time, and Type of exercise.
FITT 原则：使用运动频率 (Frequency)、强度 (Intensity)、时间 (Time) 和类型 (Type) 来设计训练课的框架。
Reversibility: The loss of fitness gains when training is stopped or significantly reduced; commonly remembered as 'use it or lose it'.
逆转性：停止训练或大幅减量后体能水平下降的现象；常被概括为“用进退废”。
7. Sport Psychology | 运动心理
Arousal: The level of mental and physical activation or readiness; optimal arousal improves performance, but too much or too little can impair it (inverted-U theory).
唤醒水平：心理和身体的激活或准备状态；最佳唤醒水平可提高表现，过高或过低都会削弱表现（倒U型理论）。
Intrinsic motivation: The drive to engage in an activity for internal rewards such as enjoyment, satisfaction, or personal challenge.
内在动机：因内部奖励（如乐趣、满足感或个人挑战）而参与活动的驱动力。
Extrinsic motivation: Motivation that comes from external rewards, such as trophies, praise, or money.
外在动机：来自外部奖励的动机，如奖杯、表扬或金钱。
Feedback: Information received by a performer about their performance; intrinsic feedback comes from internal senses, extrinsic feedback is provided by an outside source (coach, video).
反馈：表现者收到的关于其表现的信息；内在反馈来自自身感官，外在反馈由外部源（教练、录像）提供。
SMART goals: A goal-setting method where objectives are Specific, Measurable, Achievable, Relevant, and Time-bound.
SMART 目标：一种目标设定方法，要求目标具体 (Specific)、可测量 (Measurable)、可实现 (Achievable)、相关 (Relevant) 且有时限 (Time-bound)。
Mental rehearsal: A psychological technique where the performer imagines themselves successfully executing a skill or performance to build confidence and focus.
心理演练：表演者在脑海中想象自己成功完成技能或表现的心理技巧，以建立信心和专注力。
8. Health, Diet and Nutrition | 健康、饮食与营养
Macronutrients: Nutrients required in large amounts to provide energy and support bodily functions; the three key macronutrients are carbohydrates, proteins, and fats.
宏量营养素：需大量摄入以提供能量和维持身体功能的营养素；三大宏量营养素是碳水化合物、蛋白质和脂肪。
Carbohydrate loading: A strategy used by endurance athletes to maximise glycogen stores prior to competition by increasing carbohydrate intake and tapering exercise.
碳水化合物加载：耐力运动员赛前通过增加碳水化合物摄入并减少训练，最大化肌糖原储备的策略。
Hydration: The state of maintaining adequate body water levels; dehydration impairs cardiovascular function, thermoregulation, and performance.
水合作用：维持充足体内水分的状态；脱水会损害心血管功能、体温调节和运动表现。
Balanced diet: A diet that contains the appropriate proportions of macronutrients, micronutrients (vitamins and minerals), water, and fibre for an individual's energy needs.
均衡饮食：含有适当比例的宏量营养素、微量营养素（维生素和矿物质）、水和膳食纤维，满足个人能量需求的饮食。
Body composition: The percentage of body weight that is fat versus lean tissue (muscle, bone, organs); a key component of health-related fitness.
身体成分：体脂与去脂体重（肌肉、骨、器官）的百分比；是健康相关体能的重要组成部分。
9. Training Methods and Injury Prevention | 训练方法与损伤预防
Interval training: A method alternating periods of high-intensity exercise with recovery periods; improves speed and anaerobic capacity.
间歇训练：高强度运动时段与恢复时段交替进行的训练方法，可提升速度和无氧能力。
Continuous training: Steady, moderate-intensity exercise performed without rest for an extended period; primarily develops aerobic endurance.
持续训练：长时间不间断进行的稳定中强度运动；主要发展有氧耐力。
Circuit training: A series of exercise stations arranged to work different muscle groups; can improve strength, power, and endurance depending on the design.
循环训练：一系列按照不同肌群设计的练习站，可根据设计同时提高力量、爆发力和耐力。
Warm-up: Light physical activity and stretching before a main session to gradually raise heart rate, increase blood flow to muscles, and reduce injury risk.
热身：主体训练前的轻微活动和拉伸，使心率逐渐上升、增加肌肉血流、降低受伤风险。
Cool-down: Low-intensity exercise and stretching after training to gradually lower heart rate and aid removal of waste products like lactic acid.
整理活动：训练后进行的低强度运动和拉伸，帮助心率逐步恢复并促进乳酸等代谢废物清除。
RICE protocol: Immediate treatment for soft tissue injuries: Rest, Ice, Compression, Elevation; helps minimise swelling and pain.
RICE 原则：软组织损伤的即时处理方法：休息 (Rest)、冰敷 (Ice)、加压 (Compression)、抬高 (Elevation)，有助于减轻肿胀和疼痛。
10. Socio-cultural Influences | 社会文化影响
Commercialisation: The process of using sport as a product to generate profit, typically through sponsorship, media rights, and marketing.
商业化：将体育作为产品以创造利润的过程，通常通过赞助、媒体版权和市场营销实现。
Sponsorship: Financial or material support provided by a company to a sportsperson, event, or team in exchange for publicity and brand association.
赞助：公司向运动员、赛事或运动队提供资金或物料支持，以换取曝光度与品牌关联。
Etiquette: The unwritten rules or expected conventions of conduct in a sport, such as shaking hands after a match or returning the ball when an opponent is injured.
体育礼仪：体育运动中不成文的规则或行为惯例，如赛后握手或在对手受伤时将球踢出界外。
Sportsmanship: Ethical, fair, and respectful behaviour during competition, upholding the spirit of the game.
体育精神：比赛中秉承道德、公平和尊重对手的行为，维护竞技的本真精神。
Gamesmanship: The use of dubious but not strictly illegal methods to gain an advantage, e.g. sledging or wasting time, operating on the edge of the rules.
竞赛取巧：使用虽有疑问但尚未明确违规的方法获取优势，如言语干扰或拖延时间，游走在规则边缘。
Deviance: Behaviour that seriously breaks the rules, norms, or ethics of sport, such as doping or match-fixing, often resulting in severe penalties.
越轨行为：严重违反体育规则、规范或道德的行为，如使用兴奋剂或操纵比赛，通常会受到严厉处罚。
Published by TutorHao | Physical Education Revision Series | aleveler.com
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