Year 7 Cambridge PE: Formulas & Theorems Quick Reference Handbook | Year 7 剑桥体育：公式定理速查手册

📚 Year 7 Cambridge PE: Formulas & Theorems Quick Reference Handbook | Year 7 剑桥体育：公式定理速查手册

This handbook provides a concise summary of the essential formulas, principles, and theorems encountered in the Year 7 Cambridge Physical Education curriculum. Use it as a quick reference to reinforce your understanding of key concepts from exercise physiology, biomechanics, and training principles.

本手册简明总结了 Year 7 剑桥体育课程中涉及的基本公式、原理和定理。可用作快速参考，帮助你巩固对运动生理学、生物力学和训练原则等关键概念的理解。

1. Maximum Heart Rate (MHR) Formula | 最大心率公式

The maximum heart rate (MHR) is the highest number of beats per minute your heart can reach during maximum physical exertion. It is commonly estimated using a simple age-based formula.

最大心率 (MHR) 是你在极度运动时心脏每分钟跳动的最高次数。通常用一个基于年龄的简单公式来估算。

MHR = 220 − age

For a Year 7 student aged 12, MHR ≈ 220 − 12 = 208 bpm.

对于 12 岁的 Year 7 学生，MHR ≈ 220 − 12 = 208 次/分。

Knowing your MHR helps set safe and effective training intensities.

了解最大心率有助于设定安全有效的训练强度。

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2. Target Heart Rate Zone | 靶心率区间

Your target heart rate zone is the range within which your heart should beat to achieve cardiovascular benefits. It is expressed as a percentage of your MHR.

靶心率区间是指为了获得心血管益处，你的心跳应达到的范围，通常用最大心率的百分比表示。

Target HR = MHR × Intensity %

Moderate-intensity (50–70% MHR): lower limit = MHR × 0.50; upper limit = MHR × 0.70.

中等强度 (50–70% MHR)：下限 = MHR × 0.50；上限 = MHR × 0.70。

Vigorous-intensity (70–85% MHR): lower limit = MHR × 0.70; upper limit = MHR × 0.85.

剧烈强度 (70–85% MHR)：下限 = MHR × 0.70；上限 = MHR × 0.85。

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3. Body Mass Index (BMI) | 身体质量指数

BMI is a simple measure used to classify underweight, healthy weight, overweight, and obesity based on height and weight.

BMI 是一种简单指标，用于根据身高和体重划分体重不足、健康、超重和肥胖。

BMI = weight (kg) ÷ (height (m))²

Weight is measured in kilograms (kg); height is measured in metres (m).

体重以公斤 (kg) 为单位；身高以米 (m) 为单位。

Example: A student with weight = 40 kg and height = 1.50 m has BMI = 40 ÷ (1.50)² = 40 ÷ 2.25 ≈ 17.8 kg/m².

示例：一名学生体重 40 公斤，身高 1.50 米，BMI = 40 ÷ (1.50)² = 40 ÷ 2.25 ≈ 17.8 kg/m²。

A healthy BMI for children varies with age and gender, so always use age-specific charts.

儿童的健康 BMI 因年龄和性别而异，应使用年龄别图表。

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4. The FITT Principle | FITT 原则

The FITT principle is a framework for designing an effective exercise programme. It stands for Frequency, Intensity, Time, and Type.

FITT 原则是设计有效锻炼计划的框架，分别代表频率、强度、时间和类型。

Frequency – how often you exercise per week.

频率 (Frequency) – 每周锻炼的次数。

Intensity – how hard you work during exercise (e.g., %MHR, RPE).

强度 (Intensity) – 锻炼时的费力程度（如 %MHR、自感用力等级）。

Time – the duration of each exercise session.

时间 (Time) – 每次锻炼的持续时间。

Type – the mode of exercise (e.g., running, swimming, cycling).

类型 (Type) – 锻炼的形式（如跑步、游泳、骑车）。

To improve aerobic fitness, a student might apply FITT: Frequency: 3–5 times/week; Intensity: 60–80% MHR; Time: 20–30 minutes; Type: continuous running.

为提高有氧适能，学生可应用 FITT：频率–每周 3–5 次；强度–60–80% MHR；时间–20–30 分钟；类型–持续跑步。

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5. Lever Systems & Mechanical Advantage | 杠杆系统与机械效益

In the human body, bones act as levers, joints as fulcrums, and muscles provide the effort to move loads. There are three classes of levers.

在人体中，骨骼作为杠杆，关节作为支点，肌肉提供动力来移动阻力。杠杆分为三类。

Mechanical advantage (MA) tells us how much a lever multiplies effort. It is calculated as:

机械效益 (MA) 体现杠杆省力的程度，计算公式为：

MA = Effort Arm Length ÷ Resistance Arm Length

Effort arm: distance from the effort (muscle) to the fulcrum (joint). Resistance arm: distance from the resistance (weight) to the fulcrum.

动力臂：动力（肌肉）到支点（关节）的距离。阻力臂：阻力（重量）到支点的距离。

In a second-class lever like the calf raise, the effort arm is longer than the resistance arm, giving MA > 1, which means less effort is needed.

在像提踵这样的第二类杠杆中，动力臂

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