📚 Year 11 Cambridge IGCSE PE: Key Terms & Fast Recall Guide | 剑桥IGCSE体育关键术语速记指南
Mastering the terminology in Cambridge IGCSE Physical Education is not just about memorising definitions; it's about understanding how each term connects to real-world sports performance and health. This guide organises essential keywords by topic, provides bilingual definitions, and offers memory aids to help you retain and apply them confidently in your exams.
掌握剑桥IGCSE体育课程中的术语不仅需要记忆定义，更要理解每个术语如何与实际运动表现和健康相关联。本指南按主题整理核心关键词，提供中英双语定义和记忆技巧，帮助你牢固掌握并在考试中自如运用。
1. Skeletal System Essentials | 骨骼系统基础术语
The skeleton forms the structural foundation of the human body. Understanding its components and functions is the first step to analysing movement and protection in sport.
骨骼构成了人体的结构基础。理解其组成部分与功能是分析运动中支撑与保护的第一步。
Skeleton – The internal framework of bones that supports the body, protects organs, and enables movement by providing attachment points for muscles.
骨骼 – 支撑身体、保护器官并通过为肌肉提供附着点来实现运动的内部骨架。
Axial skeleton – The central part of the skeleton consisting of the skull, vertebral column (spine), ribs and sternum. It protects the brain, spinal cord, heart and lungs.
中轴骨 – 骨骼的中央部分，由颅骨、脊柱（脊椎）、肋骨和胸骨组成，保护大脑、脊髓、心脏和肺。
Appendicular skeleton – The bones of the limbs and the pectoral/pelvic girdles that attach them to the axial skeleton. It facilitates movement.
附肢骨 – 四肢骨及将其连接到中轴骨的肩带和骨盆带骨骼，其主要功能是促进运动。
Long bone – A bone that is longer than it is wide, acting as a lever for movement. Examples: femur, humerus.
长骨 – 长度大于宽度的骨骼，在运动中起到杠杆作用，例如股骨、肱骨。
Short bone – A cube-shaped bone that provides stability and weight-bearing support, e.g. carpals, tarsals.
短骨 – 呈立方体形状，提供稳定性和承重支撑，如腕骨、跗骨。
Flat bone – A thin, flat bone that often protects organs and offers large muscle attachment areas, e.g. scapula, cranium, ribs.
扁骨 – 薄而扁平的骨骼，常用来保护器官或提供大面积肌肉附着面，如肩胛骨、颅骨、肋骨。
Irregular bone – A bone with a complex shape that does not fit other categories, e.g. vertebrae, mandible.
不规则骨 – 形状复杂的骨骼，无法归入上述类别，如椎骨、下颌骨。
Functions of the skeleton – Support, protection, movement, production of blood cells (in bone marrow) and mineral storage (especially calcium and phosphorus).
骨骼的功能 – 支撑、保护、运动、血细胞生成（在骨髓中进行）以及矿物质储存（尤其是钙和磷）。
2. Muscular System & Muscle Actions | 肌肉系统与肌肉作用
Muscles generate force to move bones across joints. Learning their names and how they work in pairs is crucial for explaining performance.
肌肉产生力量，牵动骨骼围绕关节运动。记住肌肉名称及其协同工作机制对解释运动表现至关重要。
Tendon – A tough band of fibrous connective tissue that attaches muscle to bone, transmitting the force of contraction.
肌腱 – 坚韧的纤维结缔组织带，将肌肉连接到骨骼，传递收缩的力量。
Ligament – A short band of tough, flexible connective tissue that connects bone to bone and stabilises joints.
韧带 – 将骨与骨连接起来并稳定关节的坚韧弹性结缔组织短带。
Voluntary muscle (skeletal muscle) – Muscle that is under conscious control; it is striated in appearance and moves the skeleton.
随意肌（骨骼肌） – 受意识控制的肌肉，呈横纹状，牵动骨骼运动。
Involuntary muscle (smooth muscle) – Muscle found in the walls of internal organs (e.g. intestines, blood vessels) that works automatically.
不随意肌（平滑肌） – 存在于内脏器官（如肠道、血管）壁内的肌肉，自动工作，不受意识控制。
Cardiac muscle – A specialised form of involuntary muscle found only in the heart; it has its own intrinsic rhythm and never fatigues.
心肌 – 仅存在于心脏的一种特殊不随意肌，具有自身节律，永不疲劳。
Antagonistic pair – A pair of muscles that work together to produce movement at a joint: one contracts while the other relaxes. Example: biceps and triceps at the elbow.
拮抗肌对 – 共同作用于某个关节的一对肌肉：一块收缩时另一块放松。例如肘关节处的肱二头肌和肱三头肌。
Agonist (prime mover) – The muscle in an antagonistic pair that contracts to create movement.
主动肌（原动肌） – 拮抗肌对中收缩并产生运动的那块肌肉。
Antagonist – The muscle that relaxes to allow the agonist to contract smoothly.
拮抗肌 – 在主动肌收缩时放松以让运动顺畅进行的那块肌肉。
Origin – The fixed attachment of a muscle, usually on the stable bone closest to the body's midline.
起点 – 肌肉的固定附着点，通常位于靠近身体中线的稳定骨骼上。
Insertion – The attachment point of a muscle on the bone that moves during contraction, typically farther from the trunk.
止点 – 肌肉在收缩时产生运动的骨骼附着点，通常远离躯干。
Isotonic contraction – Muscle contraction where the muscle changes length while tension remains almost constant, producing movement. It includes concentric (shortening) and eccentric (lengthening) phases.
等张收缩 – 肌肉长度变化而张力几乎不变的收缩形式，可产生关节运动，包括向心（缩短）和离心（拉长）两种。
Isometric contraction – Muscle contraction where the muscle tension increases but there is no visible change in muscle length or joint movement.
等长收缩 – 肌肉张力增加但肌肉长度和关节角度不发生明显变化的收缩形式。
3. Joints and Movement | 关节与运动术语
Joints are where bones meet and movement analysis describes the actions that occur. Know the types of joints and associated movement vocabulary.
关节是骨骼相接之处，运动分析则描述所发生的动作。需要掌握关节类型和相关的运动词汇。
Synovial joint – A freely movable joint in which the bony surfaces are covered by articular cartilage and lubricated by synovial fluid within a joint capsule. Examples: knee, shoulder.
滑膜关节 – 一种可以自由活动的关节，骨面覆盖有关节软骨，关节囊内的滑液起到润滑作用。例如膝关节、肩关节。
Articular cartilage – Smooth, white tissue covering the ends of bones where they articulate, reducing friction and absorbing shock.
关节软骨 – 覆盖在骨端的一层光滑白色组织，可减少摩擦并吸收震荡。
Synovial fluid – A viscous fluid within the joint capsule that lubricates and nourishes the articular cartilage.
滑液 – 关节囊内的黏稠液体，润滑并营养关节软骨。
Hinge joint – A synovial joint that allows movement in one plane only, like the bending and straightening of an elbow or knee.
屈戌关节（铰链关节） – 只允许在一个平面上运动的滑膜关节，如肘关节和膝关节的屈伸运动。
Ball-and-socket joint – A synovial joint where the rounded head of one bone fits into the cup-shaped cavity of another, permitting movement in all directions. Examples: shoulder, hip.
球窝关节 – 一块骨的球形头部嵌入另一块骨的杯状窝内，可做多轴运动。例如肩关节和髋关节。
Flexion – Decreasing the angle between bones at a joint, e.g. bending the elbow.
屈 – 减小关节处骨骼之间的角度，如屈肘。
Extension – Increasing the angle between bones at a joint, e.g. straightening the knee.
伸 – 增大关节处骨骼之间的角度，如伸膝。
Abduction – Movement of a limb away from the midline of the body.
外展 – 肢体远离身体中线的运动。
Adduction – Movement of a limb towards the midline of the body.
内收 – 肢体靠近身体中线的运动。
Rotation – Movement of a bone around its longitudinal axis without displacement, e.g. turning the head from side to side.
旋转 – 骨骼绕自身纵轴转动而不发生位移的运动，如转头。
Circumduction – A circular movement combining flexion, extension, abduction and adduction, possible at ball-and-socket joints.
环转 – 结合了屈、伸、外展和内收的圆周运动，常见于球窝关节。
4. Cardiovascular System | 心血管系统术语
The heart and blood vessels deliver oxygen and nutrients while removing waste products. A clear grasp of key terms helps you interpret exercise physiology data.
心脏和血管负责输送氧气和营养物质，同时运走代谢废物。清晰掌握关键术语有助于你解读运动生理学数据。
Heart rate (HR) – The number of times the heart beats per minute (bpm). Resting HR is typically lower in fitter individuals.
心率（HR） – 每分钟心脏跳动的次数（bpm）。身体越健康，静息心率通常越低。
Stroke volume (SV) – The volume of blood pumped out of the left ventricle with each heartbeat. It increases with training.
每搏输出量（SV） – 左心室每次搏动所泵出的血量。通过训练可以提升。
Cardiac output (Q) – nute, calculated as Heart Rate × Stroke Volume. A key indicator of circulatory efficiency.
心输出量（Q） – 心脏每分钟泵出的血液总量，计算公式为：心输出量 = 心率 × 每搏输出量，是循环效率的关键指标。
Arteries – Thick-walled, muscular blood vessels that carry oxygenated blood away from the heart (except pulmonary artery) under high pressure.
动脉 – 壁厚、富有弹性的血管，将含氧血液带离心脏（肺动脉除外），承受较高压力。
Veins – Blood vessels with thinner walls and valves that return deoxygenated blood to the heart (except pulmonary vein) under low pressure.
静脉 – 壁较薄、带有瓣膜的血管，将脱氧血液送回心脏（肺静脉除外），压力较低。
Capillaries – Microscopic, single-cell-thick vessels that form networks for the exchange of oxygen, carbon dioxide, nutrients and wastes with tissues.
毛细血管 – 仅有一层细胞厚的微细血管，形成网络，实现与组织间的氧气、二氧化碳、营养物质和代谢废物的交换。
Blood pressure – The force exerted by circulating blood on the vessel walls, usually expressed as systolic/diastolic, e.g. 120/80 mmHg.
血压 – 循环血液对血管壁施加的压力，通常以收缩压/舒张压表示，如120/80毫米汞柱。
Red blood cells (erythrocytes) – Cells containing haemoglobin that transport oxygen. Produced in bone marrow.
红细胞 – 含有血红蛋白、负责运输氧气的血细胞，在骨髓中生成。
White blood cells (leukocytes) – Cells that form part of the immune system, defending the body against infection.
白细胞 – 免疫系统的组成部分，帮助人体抵抗感染。
Platelets – Small cell fragments involved in blood clotting to prevent excessive bleeding.
血小板 – 参与凝血过程、防止过度出血的小型细胞片段。
Plasma – The pale-yellow liquid component of blood carrying blood cells, nutrients, hormones and waste products.
血浆 – 血液中淡黄色的液体成分，运载血细胞、营养物质、激素和代谢废物。
5. Respiratory System | 呼吸系统术语
Efficient gas exchange is vital for endurance. This section covers the structures and volumes that describe how we breathe during exercise.
高效的气体交换对耐力运动至关重要。本部分介绍描述运动呼吸的结构和容量术语。
Alveoli – Tiny air sacs at the end of bronchioles in the lungs, surrounded by capillaries, where gaseous exchange (O₂ in, CO₂ out) takes place.
肺泡 – 肺内细支气管末端微小的气囊，周围布满毛细血管，是气体交换（O₂进入，CO₂排出）的场所。
Diaphragm – A dome-shaped sheet of muscle that separates the thoracic and abdominal cavities; it contracts and flattens during inspiration to draw air into the lungs.
膈肌 – 一块圆顶形肌肉，分隔胸腔和腹腔；吸气时收缩变平，使空气进入肺部。
Intercostal muscles – Muscles located between the ribs that assist with breathing by elevating and lowering the rib cage.
肋间肌 – 位于肋骨之间的肌肉，通过抬起和放下胸廓辅助呼吸。
Tidal volume – The amount of air inhaled or exhaled in a normal breath at rest. It increases during exercise.
潮气量 – 静息状态下每次正常吸入或呼出的空气量。运动时会增大。
Vital capacity – The maximum amount of air that can be forcibly exhaled after a maximum inhalation. It is a measure of respiratory system capacity.
肺活量 – 深吸气后尽力所能呼出的最大气量，反映呼吸系统的容量水平。
Minute ventilation (VE) – t per minute, calculated as Tidal Volume × Breathing Rate. A key variable during exercise.
每分通气量（VE） – 每分钟吸入或呼出的气体总量，计算公式为：潮气量 × 呼吸频率。是运动时的关键指标。
Gaseous exchange – The process by which oxygen diffuses from alveoli into the blood and carbon dioxide diffuses from the blood into the alveoli, driven by partial pressure differences.
气体交换 – 由于分压差，氧气从肺泡扩散入血而二氧化碳从血液扩散入肺泡的过程。
Oxygen debt (EPOC) – The extra oxygen required after exercise to restore the body to its resting state, remove lactate, and replenish energy stores. Also called Excess Post-exercise Oxygen Consumption.
氧债（运动后过量氧耗，EPOC） – 运动后为让身体恢复至静息状态、清除乳酸并补充能量储备所需的额外氧气。
6. Aerobic & Anaerobic Exercise | 有氧与无氧运动术语
Understanding energy systems helps you explain why athletes perform differently in short sprints versus endurance events.
理解能量系统有助于你解释运动员在短跑和耐力项目中表现差异的原因。
Aerobic exercise – Exercise in the presence of sufficient oxygen, using carbohydrates and fats to fuel prolonged, low-to-moderate intensity activity. Examples: jogging, cycling long distance.
有氧运动 – 在氧气供应充足的条件下，以碳水化合物和脂肪为燃料进行长时间、中低强度的运动，如慢跑、长途骑行。
Anaerobic exercise – High-intensity exercise where oxygen demand exceeds supply; energy is produced without oxygen, primarily using glucose, producing lactic acid. Examples: sprinting, heavy weightlifting.
无氧运动 – 强度高、氧供不足的运动，能量在无氧条件下主要通过葡萄糖分解产生，并生成乳酸。例如冲刺跑、大重量举重。
Lactic acid – A by-product of anaerobic glycolysis that accumulates in muscles and contributes to fatigue and muscle soreness.
乳酸 – 无氧糖酵解的副产品，在肌肉中堆积会导致疲劳和酸痛。
VO₂ max – The maximum volume of oxygen the body can take in, transport and utilise per minute per kilogram of body weight. It is the gold standard measure of aerobic fitness.
最大摄氧量（VO₂ max） – 每千克体重每分钟身体所能摄取、运输和利用的最大氧气体积，是衡量有氧适能的黄金指标。
Steady state – A state during submaximal aerobic exercise where oxygen supply equals oxygen demand, and heart rate and ventilation remain relatively stable.
稳态 – 次最大有氧运动中，氧气供应与需求相平衡，心率和通气量保持相对稳定的状态。
7. Training Principles and Methods | 训练原则与方法术语
Effective training programmes are built on scientific principles. This vocabulary helps you design and evaluate sessions.
有效的训练计划建立在科学原则之上。这些术语帮助你设计和评估训练课。
Specificity – The principle that training must be relevant to the sport, energy system, and movement patterns demanded in the target activity.
专项性 – 训练必须与目标项目的运动形式、能量系统和动作模式相关这一原则。
Progressive overload – Gradually increasing the training stimulus (frequency, intensity or duration) to force the body to adapt and improve beyond its current capacity.
渐进超负荷 – 逐步增加训练刺激（频率、强度或时长），迫使身体超越现有能力而适应和进步。
Reversibility – The principle that fitness gains will be lost when training stops or reduces significantly, often faster than they were gained.
可逆性 – 一旦停止训练或训练量大幅下降，已获得的体能就会倒退，且倒退速度通常比进步更快。
Tedium – The principle that training should be varied to prevent boredom and maintain motivation, helping sustain long-term participation.
趣味性 – 训练内容要有所变化，以避免单调无聊、保持动力，从而维持长期参与。
FITT principle – An acronym that stands for Frequency, Intensity, Time and Type; used as a framework to plan and monitor training loads.
FITT 原则 – 频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）的首字母缩写，是规划与监控训练负荷的框架。
Interval training – A training method alternating periods of high-intensity work with periods of recovery. It develops both aerobic and anaerobic capacity.
间歇训练 – 高强度运动期与恢复期交替进行的训练方法，可同时发展有氧和无氧能力。
Fartlek training – 'Speed play' combining continuous running with random bursts of speed, improving aerobic and anaerobic fitness through varied terrain and pace.
法特莱克训练 – '速度游戏'，将连续跑与随机加速相结合，通过不同地形和配速提升有氧与无氧能力。
Circuit training – A structured session involving a series of exercise stations performed in sequence with minimal rest, targeting different fitness components.
循环训练 – 一系列练习站按顺序完成、中间短暂休息的结构化训练，可同时锻炼多种体适能要素。
8. Nutrition and Hydration | 营养与补水术语
Fuel and fluid are performance essentials. Memorise the roles of each nutrient and the consequences of imbalance.
燃料和水分是运动表现的基础。记住每种营养素的作用以及失衡的后果。
Carbohydrates – The body's main source of energy, stored as glycogen in muscles and the liver. Complex carbs provide sustained energy for endurance.
碳水化合物 – 人体的主要能量来源，以糖原形式储存在肌肉和肝脏中。复合碳水化合物为耐力运动提供持续能量。
Fats – A concentrated energy source used during prolonged, low-intensity exercise. They also protect organs and insulate the body.
脂肪 – 长时间低强度运动中使用的浓缩能量来源，同时具有保护器官和保暖的作用。
Proteins – Essential for muscle repair, growth and recovery. Made of amino acids, they are especially important after resistance training.
蛋白质 – 对肌肉修复、生长和恢复至关重要，由氨基酸构成，在抗阻训练后尤为重要。
Vitamins and minerals – Micronutrients that support energy release, bone health, immune function and muscle contraction. Calcium, iron and vitamin D are especially relevant to athletes.
维生素和矿物质 – 支持能量释放、骨骼健康、免疫功能和肌肉收缩的微量营养素。钙、铁和维生素D对运动员尤为重要。
Glycogen – The stored form of carbohydrate found in muscles and the liver; it is the primary fuel for high-intensity exercise.
糖原 – 储存在肌肉和肝脏内的碳水化合物形式，是高强度运动的首要燃料。
Dehydration – A state of excessive fluid loss that impairs thermoregulation, concentration and endurance, and increases heart rate. Even a 2% loss in body mass can degrade performance.
脱水 – 体液过度流失的状态，会损害体温调节、注意力和耐力，并导致心率上升。体重减少仅2%就足以影响运动表现。
Electrolytes – Minerals such as sodium, potassium and chloride dissolved in body fluids that help regulate nerve impulses and muscle contractions. Lost through sweat.
电解质 – 溶解在体液中的矿物质，如钠、钾和氯，有助于调节神经冲动和肌肉收缩，会随汗液流失。
9. Sports Injuries & Prevention | 运动损伤与预防术语
Injury vocabulary enables you to identify risks, apply immediate care, and describe prevention strategies accurately in exams.
损伤相关术语让你能够识别风险、实施即时处理，并在考试中准确描述预防策略。
Sprain – An injury to a ligament caused by a joint being stretched beyond its normal range, often resulting in swelling and bruising.
扭伤 – 关节被过度牵伸而导致的韧带损伤，常伴有肿胀和瘀伤。
Strain – An injury to muscle or tendon due to overstretching or
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