📚 Year 11 WJEC GCSE Physical Education: Vocabulary Terminology Quick Reference Guide | WJEC GCSE 体育 Year 11 词汇术语速记指南
GCSE Physical Education rewards candidates who can name, define and then apply technical vocabulary with precision. A definition worth one mark in a 'state' question becomes a three-mark explanation when the same term is attached to a sporting example. This bilingual quick-reference guide gathers the essential WJEC terminology in one place, so you can revise definitions quickly and then test yourself by covering one language and recalling the other.
GCSE 体育考试奖励那些能够准确命名、定义并运用专业术语的考生。在 "state"（陈述）题中只值一分的定义，当同一术语配上运动实例时就能扩展成三分说明。本双语速记指南把 WJEC 核心术语汇集在一起，方便你快速复习定义，再通过遮住一种语言、回忆另一种语言进行自测。
1. Health-Related Fitness Components | 健康相关身体素质
Learn the two framing definitions first, because examiners expect you to distinguish health from fitness before listing the five components.
先掌握两个总括定义，因为考官希望你在列出五大素质之前，能够区分 health（健康）与 fitness（体适能）。
Health: A state of complete physical, mental and social wellbeing, and not merely the absence of disease or infirmity.
健康：身体、心理和社会适应都处于完好状态，而不仅仅是没有疾病或虚弱。
Physical fitness: The ability to meet the demands of the environment without undue fatigue.
体适能：在不过度疲劳的情况下满足环境需求的能力。
Cardiovascular endurance (aerobic capacity, stamina): The ability of the heart, lungs and blood vessels to deliver oxygen to the working muscles during sustained physical activity.
心血管耐力（有氧能力、耐力）：心脏、肺和血管在持续体育活动中向工作肌肉输送氧气的能力。
Muscular endurance: The ability of a muscle or muscle group to perform repeated contractions over time without fatigue.
肌肉耐力：肌肉或肌群在一段时间内反复收缩而不感到疲劳的能力。
Muscular strength: The maximum force a muscle can exert in a single voluntary contraction.
肌肉力量：肌肉在一次自主收缩中能产生的最大力量。
Flexibility: The range of movement possible around a joint.
柔韧性：关节周围可达到的活动幅度。
Body composition: The percentage of body weight that is fat, muscle, bone and other tissues.
身体成分：脂肪、肌肉、骨骼和其他组织占体重的百分比。
| Component | 素质 | Sporting example | 运动实例 |
|---|---|
| Cardiovascular endurance 心血管耐力 | Marathon runner | 马拉松运动员 |
| Muscular endurance 肌肉耐力 | Rower over 2000 m | 2000 米赛艇选手 |
| Muscular strength 肌肉力量 | Shot putter | 铅球运动员 |
| Flexibility 柔韧性 | Gymnast performing a split | 做劈叉的体操运动员 |
| Body composition 身体成分 | Boxer making a weight class | 控制体重级别的拳击手 |
2. Skill-Related Fitness Components | 技能相关身体素质
These components are sometimes called performance-related fitness. They matter most in activities where technique and timing decide the result.
这些素质有时被称为 "表现相关体适能"，在由技术动作与时机决定胜负的项目中最为重要。
Speed: The ability to move the whole body, or part of the body, quickly over a short distance in the shortest possible time.
速度：在最短时间内让整个身体或身体某部位快速移动一段短距离的能力。
Agility: The ability to change the position of the body quickly and under control while moving.
敏捷性：在移动中快速且受控地改变身体位置的能力。
Balance: The ability to maintain the centre of mass over the base of support. Static balance is held while still; dynamic balance is maintained while moving.
平衡：将身体重心维持在支撑面之上的能力。静态平衡在静止时保持，动态平衡在移动中保持。
Coordination: The ability to use two or more body parts together smoothly and efficiently to produce a movement.
协调性：把两个或更多身体部位流畅高效地配合完成动作的能力。
Reaction time: The time taken between a stimulus being presented and the start of the response to it.
反应时间：从刺激出现到开始做出反应之间的时间。
Power (explosive strength): The product of strength and speed, shown when a large force is applied very quickly.
爆发力（快速力量）：力量与速度的乘积，表现为在极短时间内输出很大的力量。
Power is often written as a relationship rather than a single word, so learn the link between strength and speed.
爆发力常被写成一种关系而非孤立概念，所以要记住力量与速度之间的联系。
Power = strength × speed
3. Principles of Training and the FITT Principle | 训练原则与 FITT 原则
WJEC questions often ask you to design or evaluate a training programme. Precise use of these terms turns a vague answer into a high-mark one.
WJEC 的题目常要求你设计或评价训练计划。准确使用这些术语能把模糊的答案变成高分答案。
FITT principle: The four variables used to plan an effective training session - Frequency, Intensity, Time and Type.
FITT 原则：规划有效训练课时的四个变量——频率（Frequency）、强度（Intensity）、时间（Time）和类型（Type）。
Progressive overload: Gradually increasing the demands placed on the body so that adaptation continues to occur.
渐进超负荷：逐步增加施加在身体上的负荷，使身体持续产生适应。
Specificity: Training must be matched to the particular demands of the activity, the muscle groups used and the fitness component required.
专项性：训练必须与项目的特定需求、参与的肌群以及所需的身体素质相匹配。
Reversibility: Fitness gains are lost if training stops, sometimes remembered as 'use it or lose it'.
可逆性：一旦停止训练，已获得的体能就会消退，这被记作 "用则进，废则退"。
Recovery (adaptation): The rest period that allows the body to repair and adapt after training. Without recovery, overtraining and injury follow.
恢复（适应）：训练后让身体修复并产生适应的休息期。缺少恢复就会导致过度训练和伤病。
Individuality (individual needs): A programme should suit the age, gender, fitness level, ability and goals of the performer.
个体差异（个人需求）：训练计划应适合锻炼者的年龄、性别、体能水平、能力和目标。
Tedium (variation): Training must be varied to prevent boredom, which reduces motivation and effort.
单调厌烦（变化性）：训练必须有所变化以避免枯燥，否则会削弱动机和投入度。
Maximum heart rate (MHR): The highest heart rate a performer can reach, estimated for training purposes by subtracting age from 220.
最大心率（MHR）：锻炼者能达到的最高心率，训练中通常用 220 减去年龄来估算。
Maximum heart rate = 220 − age
The training zone for aerobic work is normally described as a percentage range of maximum heart rate, and the Borg Scale is used to rate perceived exertion subjectively.
有氧训练的靶心率区间通常用最大心率的百分比来表示，而 Borg 量表则用来主观评价用力程度（RPE）。
4. Methods of Training | 训练方法
Each method develops particular components of fitness, so link the method to the component and to a suitable performer.
每种方法发展特定的体能素质，因此要把方法与素质、以及适合的锻炼者对应起来记忆。
Continuous training: Steady-state aerobic work at a constant moderate intensity for a minimum of 20 minutes, with no rest intervals.
持续训练：以恒定的中等强度进行至少 20 分钟、无休息间歇的稳态有氧练习。
Interval training: Alternating periods of high-intensity work with periods of rest or light recovery, which allows the intensity to be very high.
间歇训练：高强度运动与休息或低强度恢复交替进行，因此强度可以达到很高。
Fartlek training: 'Speed play' - continuous running in which the pace and terrain are varied, mixing aerobic and anaerobic work.
法特莱克训练："速度游戏"——在持续跑中变化速度与地形，混合有氧与无氧供能。
Circuit training: A series of stations, each targeting a different exercise or muscle group, completed in sequence; it develops strength, muscular endurance and, if the rest is short, cardiovascular endurance.
循环训练：在若干站点依次完成不同练习，每站针对不同肌群；可发展力量、肌肉耐力，若间歇很短也能发展心血管耐力。
Weight (resistance) training: Using free weights, machines or body weight to develop muscular strength and power; high load with low repetitions builds strength, low load with high repetitions builds endurance.
负重（抗阻）训练：利用自由重量、器械或自身体重发展肌肉力量与爆发力；大负荷少次数练力量，小负荷多次数练耐力。
Plyometric training: Explosive
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