SQA Year 7 PE Formula & Theorem Quick Reference Handbook | SQA Year 7 体育公式定理速查手册

📚 SQA Year 7 PE Formula & Theorem Quick Reference Handbook | SQA Year 7 体育公式定理速查手册

Physical Education is not just about playing sports; it also involves understanding the science behind movement, health, and fitness. Using simple formulas and theorems, you can measure your fitness levels, set training targets, and improve performance. This quick reference handbook collects the essential equations that every Year 7 SQA PE student should know.

体育课不仅仅是进行运动，还包括理解运动、健康和体能背后的科学原理。借助简单的公式和定理，你可以测量自己的健康水平、设定训练目标并提升运动表现。本速查手册汇集了每一位SQA七年级体育学生都应掌握的基本公式。

1. Body Mass Index (BMI) | 身体质量指数

BMI is a simple measure used to estimate whether a person has a healthy body weight for their height. It is calculated by dividing your weight in kilograms by your height in metres squared. Health professionals use BMI to screen for weight categories that may lead to health problems. Remember, BMI is a guide and does not directly measure body fat.

BMI是一种简单的指标，用于评估一个人的体重相对于身高是否处于健康范围。其计算方法是将体重（千克）除以身高（米）的平方。健康专业人员使用BMI筛查可能导致健康问题的体重类别。但请记住，BMI只是一个参考，并不直接测量体脂。

BMI = mass (kg) ÷ height² (m²)

2. Maximum Heart Rate (HRmax) | 最大心率

Your maximum heart rate is the highest number of times your heart can beat per minute during intense exercise. The simplest way to estimate HRmax is to subtract your age from 220. Knowing your HRmax helps you set safe training intensities. For example, a 12-year-old student would have an estimated HRmax of 208 beats per minute.

最大心率是指在剧烈运动时，你心脏每分钟能够跳动的最高次数。估算最大心率最简单的方法是：用220减去你的年龄。了解最大心率有助于设定安全的训练强度。例如，一个12岁的学生，估算的最大心率约为208次/分钟。

HRmax = 220 – age

3. Target Heart Rate (Karvonen Formula) | 目标心率（卡沃宁公式）

The Karvonen formula calculates your target heart rate based on your resting heart rate and desired intensity. It gives a more personalised training zone than using HRmax alone. The formula is: Target HR = ((HRmax – HRrest) × Intensity %) + HRrest. For a moderate intensity of 60%, multiply the heart rate reserve by 0.60 and add resting HR.

卡沃宁公式根据你的静息心率和目标强度来计算目标心率。与仅使用最大心率相比，它能提供更个性化的训练区间。公式为：目标心率 = ((最大心率 – 静息心率) × 强度百分比) + 静息心率。例如，对于60%的中等强度，用0.60乘以心率储备后再加上静息心率。

Target HR = ((HRmax – HRrest) × Intensity%) + HRrest

4. Speed, Distance and Time | 速度、距离与时间

Speed is how fast an object or person is moving. The relationship between speed, distance and time is fundamental in analysing sports performance. You can find speed by dividing the distance covered by the time taken. If a runner covers 100 metres in 12 seconds, their speed is 8.33 metres per second.

速度是一个物体或人移动的快慢程度。速度、距离和时间之间的关系是分析运动表现的基础。你可以用移动的距离除以所用时间来求得速度。如果一名跑步者用12秒跑完100米，其速度约为8.33米/秒。

Speed = Distance ÷ Time

5. Acceleration | 加速度

Acceleration measures how quickly the velocity of an object changes. In sport, sprinters accelerate at the start of a race. If you know the initial velocity (u), final velocity (v) and the time taken, you can calculate acceleration. The formula is: a = (v – u) / t. A positive value means speeding up, while a negative value means slowing down.

加速度衡量物体速度变化的快慢。在体育运动中，短跑运动员在起跑时会加速。如果你知道初速度(u)、末速度(v)和所用时间，就可以计算加速度。公式为：a = (v – u) ÷ t。正值表示加速，负值表示减速。

a = (v – u) ÷ t

6. Newton’s Second Law of Motion | 牛顿第二运动定律

Newton’s Second Law explains the relationship between force, mass and acceleration. The theorem states that the force acting on an object is equal to its mass multiplied by its acceleration (F = m × a). This principle is vital in sports like shot put, where greater force produces greater acceleration of the shot, leading to a longer throw.

牛顿第二定律解释了力、质量与加速度之间的关系。该定理表明，作用在物体上的力等于物体的质量乘以加速度（F = m × a）。这一原理在推铅球等运动中至关重要：更大的力会让铅球产生更大的加速度，从而实现更远的投掷距离。

F = m × a

7. Work Done | 做功

In physics, work is done when a force moves an object. In PE, we use the work formula to understand the energy required to lift weights or climb stairs. Work done (W) equals the force applied (F) multiplied by the distance moved in the direction of the force (d). If you lift a 10 kg weight (force ≈ 100 N) by 0.5 metres, you do 50 joules of work.

在物理中，当一个力使物体移动时，就说做了功。在体育课中，我们使用做功公式来理解举重或爬楼梯所需的能量。所做的功(W)等于力(F)乘以沿力的方向移动的距离(d)。如果你将一个10千克的哑铃（力约为100牛顿）举起0.5米，你就做了50焦耳的功。

W = F × d

8. Power | 功率

Power is the rate at which work is done or energy is transferred. Athletes with greater power can perform the same amount of work in less time. Power is calculated by dividing work done by the time taken. The unit is the watt (W). In a vertical jump test, power output is a key indicator of explosive leg strength.

功率是做功或能量转化的速率。功率更大的运动员能用更少的时间完成相同的功。功率的计算方式为所做的功除以所用时间，单位是瓦特(W)。在垂直纵跳测试中，功率输出是评价爆发性腿部力量的关键指标。

P = W ÷ t

9. Momentum | 动量

Momentum is a property of a moving object and is the product of its mass and velocity. In sport, a rugby player with greater momentum is harder to stop. The formula is p = m × v, where p is momentum. Understanding momentum helps explain collisions and tackling in contact sports.

动量是运动物体的一个属性，等于其质量与速度的乘积。在体育运动中，动量更大的橄榄球运动员更难被拦截。公式为 p = m × v，其中 p 代表动量。理解动量有助于解释接触性运动中的碰撞与擒抱现象。

p = m × v

10. Levers and Mechanical Advantage | 杠杆与机械效益

Our bodies contain lever systems made of bones, muscles and joints. A lever can provide mechanical advantage, making it easier to lift a load. Mechanical advantage (MA) is calculated as the length of the effort arm divided by the length of the resistance arm. In the body, a greater MA means the muscle needs to produce less force to move a limb.

我们的身体包含由骨骼、肌肉和关节组成的杠杆系统。杠杆可以提供机械效益，使抬起重物变得更容易。机械效益(MA)的计算方式为力臂长度除以阻力臂长度。在人体中，较大的机械效益意味着肌肉只需较小的力就能移动肢体。

MA = Effort Arm Length ÷ Resistance Arm Length

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SQA Year 7 PE Formula & Theorem Quick Reference Handbook | SQA Year 7 体育 公式定理速查手册