📚 Year 10 SQA PE: Vocabulary Memorization Guide | SQA体育：词汇术语速记指南
Mastering the technical vocabulary in SQA Physical Education is essential for strong exam performance. This guide breaks down key terms from physiology, skill acquisition, and factors impacting performance into manageable sections, pairing each term with a clear explanation and a memorable recall strategy. Use these paired definitions and memory hooks to build your confidence and fluency.
掌握SQA体育课程中的专业词汇是取得好成绩的关键。本指南将生理学、技能学习和影响表现的因素中的关键术语分块整理，每个术语配以清晰的解释和易记的回想策略。利用这些成对的定义和记忆窍门，你可以逐步建立信心并流利运用术语。
1. Cardiovascular System Terms | 心血管系统术语
The cardiovascular system consists of the heart, blood vessels, and blood. Understanding how it adapts during exercise is fundamental.
心血管系统由心脏、血管和血液组成，理解它在运动期间的适应方式是基础。
Heart Rate (HR) – the number of times your heart beats per minute, measured in beats per minute (bpm). HR increases during exercise to deliver more oxygenated blood to working muscles.
心率 (HR) – 心脏每分钟跳动的次数，以次/分 (bpm) 衡量。运动时心率升高，以便向活动肌肉输送更多含氧血液。
Stroke Volume (SV) – the volume of blood pumped out of the left ventricle per beat. SV rises as exercise intensity increases, plateauing at around 40-60% of maximum effort.
每搏输出量 (SV) – 左心室每搏动一次泵出的血液量。每搏输出量随运动强度增加而上升，在最大努力的40-60%左右达到平台期。
Cardiac Output (Q) – is equation is critical for explaining why trained athletes can work at lower heart rates.
心输出量 (Q) – 心脏每分钟泵出的血液总量。Q = 心率 × 每搏输出量。该方程对于解释为什么训练有素的运动员可以在较低心率下运动至关重要。
Vasodilation – the widening of blood vessels, particularly arterioles, to increase blood flow to active muscles and the skin for cooling. It is controlled by the autonomic nervous system.
血管舒张 – 血管（特别是小动脉）扩张，以增加流向活动肌肉和皮肤的血流量，辅助散热。这一过程由自主神经系统控制。
Vasoconstriction – the narrowing of blood vessels to reduce blood flow to inactive areas such as the digestive organs, redirecting blood to where it is most needed.
血管收缩 – 血管变窄，以减少流向非活跃区域（如消化器官）的血流量，将血液重新分配到最需要的地方。
Memory tip: Think of 'Q = HR x SV' as 'Queen (Q) Hates (HR) Slow (SV) riders'. Link vasodilation to a wide-open door and vasoconstriction to a narrow corridor.
记忆技巧：将'Q = HR × SV'联想为'女王 (Q) 讨厌 (HR) 缓慢的 (SV) 骑手'。把血管舒张联想为一扇敞开的门，血管收缩联想为一条狭窄的走廊。
2. Respiratory System Terms | 呼吸系统术语
Respiration provides oxygen for aerobic energy and removes carbon dioxide. Key volumes and capacities describe lung function at rest and during activity.
呼吸系统为有氧供能输送氧气并排出二氧化碳。关键容量和容积描述了安静时和运动中的肺功能。
Tidal Volume (TV) – the amount of air breathed in or out in one normal breath. During exercise, TV increases significantly to meet oxygen demands.
潮气量 (TV) – 一次正常呼吸中吸入或呼出的空气量。运动期间潮气量显著增加以满足氧气需求。
Vital Capacity (VC) – the maximum volume of air that can be exhaled after a maximum inhalation. It stays relatively stable with training but larger lung size gives a naturally higher VC.
肺活量 (VC) – 最大吸气后能呼出的最大气量。肺活量通过训练相对稳定，但较大的肺容积会天生赋予更高的肺活量。
Minute Ventilation (VE) – = Tidal Volume x Respiratory Rate. It can increase up to 20-fold during intense exercise.
每分通气量 (VE) – 每分钟进出肺部的空气量。每分通气量 = 潮气量 × 呼吸频率。剧烈运动时最多可增加20倍。
Gaseous Exchange – the diffusion of oxygen from the alveoli into the blood and carbon dioxide from the blood into the alveoli. This process relies on concentration gradients and thin alveolar walls.
气体交换 – 氧气从肺泡扩散到血液中，二氧化碳从血液扩散到肺泡中。该过程依赖于浓度梯度和薄薄的肺泡壁。
Oxygen Debt (EPOC) – the extra oxygen required after strenuous exercise to restore the body to its resting state, including replenishing creatine phosphate and removing lactic acid.
氧债 (运动后过量氧耗 EPOC) – 剧烈运动后恢复身体至安静状态所需的额外氧气，包括补充磷酸肌酸和清除乳酸。
Memory tip: Remember VE as 'Very Excited' breathing. For gaseous exchange, picture oxygen as a passenger getting off a train (alveoli) into the platform (blood).
记忆技巧：将VE记为'Very Excited' (非常兴奋) 的呼吸。对于气体交换，可以想象氧气是下火车（肺泡）进入站台（血液）的乘客。
3. Musculoskeletal System Terms | 骨骼肌肉系统术语
Muscles and bones work together to create movement at joints. Recognising muscle fibre types and joint actions helps analyse performance.
肌肉和骨骼协同作用在关节处产生运动。识别肌纤维类型和关节动作有助于分析动作表现。
Agonist – the muscle that contracts to produce a desired movement, also called the prime mover. During elbow flexion, the biceps brachii acts as the agonist.
主动肌 – 收缩以产生所需动作的肌肉，又称原动肌。肘关节屈曲时，肱二头肌作为主动肌。
Antagonist – the muscle that relaxes and lengthens to allow the agonist to contract smoothly. In elbow flexion, the triceps brachii is the antagonist.
拮抗肌 – 放松并伸展以允许主动肌顺利收缩的肌肉。肘关节屈曲时，肱三头肌是拮抗肌。
Slow Twitch Fibres (Type I) – muscle fibres suited to endurance activities. They contract slowly, use aerobic respiration, and are fatigue-resistant.
慢缩肌纤维 (I型) – 适合耐力活动的肌纤维。它们收缩缓慢，采用有氧呼吸，抗疲劳能力强。
Fast Twitch Fibres (Type II) – muscle fibres used for explosive movements. They contract rapidly, rely heavily on anaerobic energy, and fatigue quickly.
快缩肌纤维 (II型) – 用于爆发性动作的肌纤维。它们收缩迅速，主要依赖无氧供能，容易疲劳。
Isometric Contraction – muscle contraction where the length of the muscle does not change, such as holding a plank position. No visible movement occurs.
等长收缩 – 肌肉长度不变的收缩，如平板支撑。不产生可见的动作。
Isotonic Contraction – muscle contraction where the muscle changes length, divided into concentric (shortening) and eccentric (lengthening) contractions.
等张收缩 – 肌肉长度发生变化的收缩，分为向心收缩（缩短）和离心收缩（拉长）。
Memory tip: 'Ago' means to go first – agonist goes first. Fast twitch = fast to fatigue. For isometric, think 'iso' = same, 'metric' = length.
记忆技巧：'Ago' 表示先行动 – 主动肌先行动。快缩纤维疲劳也快。等长收缩记住 'iso' 意为相同，'metric' 指长度。
4. Classification of Skills | 技能分类
Skills can be placed on continua according to their characteristics. Classifying skills helps coaches design appropriate practice sessions.
技能可根据其特征放置在连续体上。分类技能有助于教练设计合适的练习课程。
Open Skill – performed in an unpredictable, changing environment where the performer must react to external factors, e.g. a football pass during a match.
开放性技能 – 在不可预测、不断变化的环境中进行，执行者必须对外部因素做出反应，如比赛中的足球传球。
Closed Skill – performed in a predictable, stable environment with little external interference, e.g. a free throw in basketball or a gymnastics routine.
闭锁性技能 – 在可预测、稳定的环境中进行，外部干扰很少，如篮球罚球或体操成套动作。
Simple Skill – involves few decisions and limited information processing, e.g. sprinting or a chest pass.
简单技能 – 所需决策少、信息处理有限，如冲刺跑或胸前传球。
Complex Skill – involves many decisions and a high perceptual load, e.g. a tennis serve requiring timing, spin, and placement.
复杂技能 – 需要大量决策和较高知觉负荷，如网球发球需要把握时机、旋转和落点。
Gross Motor Skill – involves large muscle groups and major body movements, e.g. jumping or tackling.
粗大动作技能 – 涉及大肌肉群和大幅度身体动作，如跳跃或擒抱。
Fine Motor Skill – involves small muscle groups and precise movements, e.g. a dart throw or snooker shot.
精细动作技能 – 涉及小肌肉群和精准动作，如投飞镖或斯诺克击球。
Memory tip: door, no surprises. Simple = simple mind, few decisions; complex = complicated brainwork.
记忆技巧：开放性技能对变化开放；闭锁性技能如紧闭的门，没有意外。简单技能头脑简单决策少；复杂技能需要复杂脑力。
5. Methods of Practice | 练习方法
Different practice structures suit different stages of learning. Applying the correct method accelerates skill development.
不同的练习结构适合不同的学习阶段。运用正确的方法能加速技能发展。
Whole Practice – practising the entire skill without breaking it into parts. Best for simple, highly organised skills that are difficult to separate, such as a golf swing.
整体练习 – 不拆分技能，练习完整动作。最适合难以分割的简单、高度组织化的技能，如高尔夫挥杆。
Part Practice – breaking a skill down into subroutines and practising each part separately before combining. Useful for complex skills like a swimming stroke.
分解练习 – 将技能拆分为子程序，分别练习每个部分后再组合。适用于复杂技能，如泳姿。
Whole-Part-Whole – first attempts the whole skill to appreciate its flow, then isolates weak parts for practice, finally reintegrates into the whole. Effective for correcting specific errors.
整体-分解-整体 – 首先尝试完整技能以感受整体流畅度，然后分离薄弱部分进行练习，最后重新整合。对纠正特定错误有效。
Progressive Part Practice – also called chaining, where the first part is learned, then the second part is added, and so on until the whole sequence is complete. Ideal for routines in gymnastics or dance.
渐进分解练习 – 亦称链接法，先学第一部分，再加第二部分，直至完成全部序列。非常适合体操或舞蹈套路。
Gradual Build-up – learning a skill by progressively increasing speed, power, or complexity. For example, starting with a standing javelin throw before adding a run-up.
渐进构建法 – 通过逐步提高速度、力量或复杂性来学习技能。例如，先站立掷标枪，再增加助跑。
Memory tip: Whole-part-whole is like fixing a car: test drive (whole), fix the engine (part), test drive again (whole). Progressive part is like building a chain link by link.
记忆技巧：整体-分解-整体就像修车：试驾（整体），修理引擎（部分），再试驾（整体）。渐进分解如同逐环建造链条。
6. Types of Feedback | 反馈类型
Feedback is information received about a performance. Knowing when and how to use different feedback types is vital for improvement.
反馈是关于表现所接收到的信息。知道何时及如何使用不同类型的反馈对于提高至关重要。
Intrinsic Feedback – information received through the performer's own senses, such as kinaesthetic feel or visual awareness. A gymnast feels whether a landing was balanced.
内在反馈 – 通过执行者自身感官接收的信息，如动觉感受或视觉感知。体操运动员能感觉到落地是否平衡。
Extrinsic Feedback – information received from an outside source, such as a coach, video analysis, or stopwatch. Often called augmented feedback.
外在反馈 – 来自外部来源的信息，如教练、视频分析或秒表。常称为增强反馈。
Knowledge of Performance (KP) – feedback about the quality of the movement pattern itself, rather than the outcome, e.g. 'Your elbow was too high during the serve'.
表现过程反馈 (KP) – 关于动作模式本身质量的反馈，而非结果，例如'发球时你的肘部抬得过高'。
Knowledge of Results (KR) – feedback about the outcome of an action, e.g. 'The ball landed in the net' or 'Your time was 11.2 seconds'.
结果反馈 (KR) – 关于动作结果的反馈，例如'球落网了'或'你的成绩是11.2秒'。
Positive Feedback – praise and encouragement that reinforces correct actions. It builds motivation and confidence, especially in beginners.
积极反馈 – 赞扬和鼓励，强化正确动作。它能建立动机和信心，尤其对初学者有益。
Negative Feedback – information about errors or poor performance, often used to eliminate bad habits. Should be specific and paired with advice for correction.
消极反馈 – 关于错误或不佳表现的信息，常用于消除不良习惯。应具体并附有纠正建议。
Memory tip: KP = how the process looks; KR = did it reach the target? Intrinsic is 'in your head', extrinsic is 'extra' help from outside.
记忆技巧：KP关注过程看起来如何；KR关注是否达到目标。内在反馈是'在头脑中'，外在反馈是来自外部的'额外'帮助。
7. Social Factors | 社会因素
Social influences can significantly shape participation, motivation, and performance in physical activities.
社会影响会显著塑造人们在体育活动中的参与度、动机和表现。
Family – parents and siblings often introduce children to sports, provide equipment, transport, and emotional support. A family that plays together tends to instil lasting habits.
家庭 – 父母和兄弟姊妹常常引导儿童接触运动，提供装备、交通和情感支持。一起运动的家庭往往能培养持久的习惯。
Peers – friends and teammates influence adherence to training and enjoyment. Peer acceptance in a team can be a powerful motivator, while peer pressure can also lead to drop-out.
同辈 – 朋友和队友影响训练坚持性和乐趣。团队中的同辈认同是强大的激励因素，但同辈压力也可能导致退出。
Role Models – admired athletes or community figures who inspire others to emulate their dedication, skills, or lifestyle. A positive role model can raise aspiration and self-belief.
榜样 – 受人钦佩的运动员或社区人物，激励他人效仿其奉献精神、技能或生活方式。积极的榜样能提高抱负和自信心。
Socio-economic Status – financial and social position affects access to facilities, coaching, and equipment. Lower socio-economic status can be a barrier to participation in expensive sports.
社会经济地位 – 经济和社会地位影响获取设施、教练和装备的机会。较低的社会经济地位可能成为参与高成本运动的障碍。
Culture and Traditions – cultural norms may encourage or discourage specific activities for certain genders or groups. Awareness of cultural expectations helps explain participation patterns.
文化与传统 – 文化规范可能鼓励或阻碍特定性别或群体参与某项活动。了解文化期望有助于解释参与模式。
Memory tip: Think of a 'Social Web': Family, Peers, Role Models, Economy, Culture. Each strand pulls or pushes an individual toward or away from sport.
记忆技巧：想象一张'社会网'：家庭、同辈、榜样、经济、文化。每一股线都将个体拉向或推离运动。
8. Mental Factors | 心理因素
Mental factors determine how focused, motivated, and resilient a performer is during training and competition.
心理因素决定了运动员在训练和比赛中如何专注、有动力和坚韧。
Motivation – the drive to achieve a goal, split into intrinsic (enjoyment, personal satisfaction) and extrinsic (trophies, money). Sustained intrinsic motivation usually leads to long-term participation.
动机 – 达成目标的驱动力，分为内在动机（享受、个人满足）和外在动机（奖杯、金钱）。持续的内在动机通常带来长期参与。
Concentration – the ability to focus on relevant cues while ignoring distractions. A basketball player concentrates on the rim despite crowd noise.
注意力集中 – 专注于相关线索而忽略干扰的能力。篮球运动员在观众喧哗中仍能专注于篮筐。
Anxiety – a state of worry or nervousness, split into cognitive (mental worry) and somatic (physical signs like sweaty palms). Moderate anxiety can enhance performance, but high anxiety impairs it.
焦虑 – 忧虑或紧张状态，分为认知焦虑（心理担忧）和躯体焦虑（手汗等身体迹象）。适度焦虑可提升表现，但高度焦虑会损害表现。
Arousal – the level of physical and mental readiness. The Inverted-U theory suggests optimum performance occurs at a moderate level of arousal, which varies with skill complexity.
唤醒水平 – 身体和心理的准备程度。倒U型理论指出，最佳表现出现在中等唤醒水平，且因技能复杂性而异。
Confidence (Self-efficacy) – belief in one's own ability to complete a task successfully. Past success, vicarious experience, and verbal persuasion all build confidence.
自信（自我效能感） – 对自己成功完成任务能力的信念。过往成功、替代经验和言语说服都能建立自信。
Memory tip: Use 'MACC' to remember the mental factors: Motivation, Anxiety, Concentration, Confidence. Think of an athlete holding a MACC shield against pressure.
记忆技巧：用'MACC'记心理因素：动机(Motivation)、焦虑(Anxiety)、注意力(Concentration)、自信(Confidence)。想象一位运动员手持MACC盾牌抵御压力。
9. Data Collection Methods | 数据收集方法
Collecting reliable data is the first step of the performance development cycle. Both quantitative and qualitative data provide insights.
收集可靠数据是表现提升循环的第一步。定量和定性数据都能提供洞见。
Quantitative Data – numerical information that can be measured and compared objectively, e.g. heart rate, sprint time, number of successful passes. It is easy to analyse but may lack context.
定量数据 – 可测量和客观比较的数值信息，如心率、短跑时间、成功传球次数。易于分析但可能缺乏情境。
Qualitative Data – non-numerical information about the quality of performance, often collected through observation schedules, interviews, or video analysis. It provides depth and detail.
定性数据 – 关于表现质量的非数值信息，常通过观察记录表、访谈或视频分析收集。提供深度和细节。
PAR-Q (Physical Activity Readiness Questionnaire) – a simple checklist used to identify any health risks before starting exercise. It ensures safe participation.
体力活动准备问卷 (PAR-Q) – 用于在开始运动前识别健康风险的简单核对表，确保安全参与。
Observation Schedule – a structured sheet used to record specific behaviours or skills during a performance, e.g. tallying successful tackles or rating technique on a scale.
观察记录表 – 用于在表现中记录特定行为或技能的结构化表格，如统计成功抢断次数或按等级评分技术。
Scatter Diagram (Performance Profile) – a visual wheel or graph showing strengths and weaknesses across different fitness or skill components. It helps set SMART goals.
散点图（表现档案图） – 显示不同体能或技能组成方面强项和弱项的视觉轮状图或图表。有助于设定SMART目标。
Memory tip: Quantitative = 'Quantity' (numbers). Qualitative = 'Quality' (words). Think of a PAR-Q as your 'Pass' to start exercising safely.
记忆技巧：定量数据关注'数量'（数字）。定性数据关注'质量'（描述）。将PAR-Q视为安全开始运动的'通行证'。
10. Principles of Training | 训练原则
Applying the following training principles ensures that exercise programmes are effective and progressive. Without them, fitness plateaus or reverses.
运用以下训练原则可确保锻炼计划有效且渐近。若不遵循，体能水平将停滞甚至倒退。
Specificity – training must be relevant and appropriate to the sport or goal. A marathon runner focuses on cardiovascular endurance, not maximal strength.
专项性 – 训练必须与运动或目标直接相关。马拉松跑者应专注心肺耐力，而非最大力量。
Progressive Overload – gradually increasing the demand placed on the body to cause adaptation. Only when the body is stressed beyond its normal level will fitness improve.
渐进超负荷 – 逐渐增加对身体施加的要求以引起适应性变化。只有当身体承受超过平常负荷的压力时，体能才会提高。
Reversibility – fitness gains are lost when training stops or decreases significantly. 'Use it or lose it' is the simplest way to remember this principle.
可逆性 – 当训练停止或大幅度减少时，已获得的体能会丧失。最简单的记忆方式是'用进废退'。
Tedium – boredom resulting from repetitive training. Varying sessions, using different exercises, and introducing games maintains motivation.
单调性（厌烦） – 因训练重复而产生的厌倦情绪。变换课程、采用不同练习和引入游戏可保持动机。
FITT Principle – Frequency, Intensity, Time, and Type are the variables manipulated to achieve progressive overload. For example, increasing running frequency from 3 to 4 times per week.
FITT 原则 – 频率 (Frequency)、强度 (Intensity)、时间 (Time) 和类型 (Type) 是实现渐进超负荷的操作变量。例如，将跑步频率从每周3次增加到4次。
Memory tip: Remember 'SPORT' principles: Specificity, Progression, Overload, Reversibility, Tedium. FITT is the tool to apply overload. Think 'SPORT is fun, so FITT in more sessions'.
记忆技巧：记住'SPORT'原则：专项性、渐进性、超负荷、可逆性、单调性。FITT是应用超负荷的工具。联想'运动(SPORT)很有趣，所以要安排(FITT)更多训练'。
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