📚 Year 7 CCEA PE: Quick Reference to Formulas and Principles | CCEA Year 7 体育：公式定理速查手册
This handbook brings together the essential formulas, equations, and training principles you need for Year 7 CCEA Physical Education. Use it to understand how your body responds to exercise, how to measure fitness, and how to plan safe and effective training sessions. Each formula is explained in simple terms with examples you can try yourself.
本手册汇集了 CCEA Year 7 体育课程中必备的公式、方程与训练原则。它将帮助你理解身体对运动的反应、测量体能水平，并学会设计安全有效的训练计划。每个公式都用简单的语言解释，并附有你可立刻尝试的例子。
1. Maximum Heart Rate Formula | 最大心率公式
Your maximum heart rate (HRmax) is the highest number of beats per minute your heart can achieve during all‑out exercise. It is most commonly estimated by subtracting your age from 220.
最大心率（HRmax）是心脏在极限运动时每分钟能达到的最高跳动次数。最常用的估算方法是用 220 减去你的年龄。
HRmax = 220 − age (years)
For a 12‑year‑old, HRmax = 220 − 12 = 208 beats per minute (bpm). This number is the ceiling for any heart‑rate‑based training zone.
对 12 岁的学生，最大心率 = 220 − 12 = 208 次/分钟 (bpm)。这个数值是所有心率训练区间的上限。
2. Target Heart Rate Zones | 靶心率区域
Once you know your HRmax, you can calculate the heart‑rate bands that match different exercise intensities. Moderate‑intensity work uses 50–70% of HRmax, while vigorous activity uses 70–85% of HRmax.
知道最大心率后，就能计算不同运动强度对应的心率区间。中等强度运动使用最大心率的 50%–70%，高强度运动则使用 70%–85%。
Lower limit = HRmax × 0.50
Upper limit (moderate) = HRmax × 0.70
Upper limit (vigorous) = HRmax × 0.85
If your HRmax is 208 bpm, a moderate‑intensity zone is 104–146 bpm. Staying in this range helps improve aerobic fitness safely.
若你的最大心率为 208 bpm，中等强度区间即为 104–146 bpm。保持在此区间内可以安全地提升有氧适能。
3. Body Mass Index (BMI) | 身体质量指数
BMI is a simple screening tool that uses height and weight to estimate whether a person has a healthy body mass. It is not a direct measure of body fat, but it gives a useful starting point.
BMI 是一项简单的筛查工具，通过身高和体重来估算体重是否在健康范围内。它不是体脂的直接测量值，但能提供有用的参考。
BMI = weight (kg) ÷ (height in metres)²
Example: a pupil weighs 45 kg and is 1.55 m tall. BMI = 45 ÷ (1.55)² = 45 ÷ 2.4025 ≈ 18.7 kg/m². This falls within the healthy weight range recommended for children.
例如：一名学生体重 45 kg，身高 1.55 m。BMI = 45 ÷ (1.55)² = 45 ÷ 2.4025 ≈ 18.7 kg/m²。该数值落在儿童健康体重参考范围内。
4. The FITT Principle | FITT 原则
The FITT principle is a formula for designing a training programme. Each letter stands for a variable you can adjust to make exercise safe and progressive.
FITT 原则是设计训练计划的一套“公式”。每个字母代表一个你可以调节的变量，以便让运动安全且循序渐进。
- Frequency – how often you exercise (e.g. 3 times per week) | 频率 – 运动的频次（如每周 3 次）
- Intensity – how hard you work (e.g. % of HRmax) | 强度 – 运动的费力程度（如最大心率的百分比）
- Time – how long each session lasts (e.g. 30 minutes) | 时间 – 每次训练的时长（如 30 分钟）
- Type – the kind of exercise (e.g. running, cycling, swimming) | 类型 – 运动的方式（如跑步、骑车、游泳）
By changing just one FITT variable at a time, you can safely increase your training load without overtraining.
每次只调整 FITT 中的一个变量，就能安全地增加训练负荷，避免过度训练。
5. Speed Calculation | 速度计算
In PE, speed is often measured during sprints, agility drills or distance runs. The basic formula links distance, time and speed.
在体育课中，冲刺跑、灵敏性练习或长跑时经常会测量速度。基本公式将距离、时间与速度联系起来。
speed = distance ÷ time
If you run 100 metres in 14 seconds, your speed is 100 ÷ 14 ≈ 7.14 metres per second (m/s). To convert to km/h, multiply by 3.6: 7.14 × 3.6 ≈ 25.7 km/h.
如果你用 14 秒跑完 100 米，你的速度为 100 ÷ 14 ≈ 7.14 米/秒 (m/s)。要换算成公里/小时，乘以 3.6：7.14 × 3.6 ≈ 25.7 km/h。
6. Rate of Perceived Exertion (RPE) | 主观用力感觉量表
RPE is a scale used to rate how hard an exercise feels. The original Borg scale goes from 6 (no effort) to 20 (maximum effort). A useful conversion links RPE to heart rate.
RPE 是用于评价运动主观费力程度的量表。最初的 Borg 量表从 6（毫不费力）到 20（最大努力）。有一个实用的转换公式将 RPE 与心率联系起来。
Estimated HR ≈ RPE × 10
If you rate your effort as 12 on the Borg scale, your heart rate is likely around 12 × 10 = 120 bpm. This quick check helps you stay in your target zone without a heart‑rate monitor.
假如你给自己的努力程度打 12 分（Borg 量表），你的心率大约在 12 × 10 = 120 bpm。这项快速检查能让你在没有心率表的情况下大致确认是否处在靶心率区间。
7. Energy Balance Equation | 能量平衡等式
Body weight stays stable when the energy you consume from food equals the energy you expend through daily living and exercise. The energy balance equation sums up this relationship.
当从食物中摄入的能量与日常生活和运动消耗的能量相等时，体重就会保持稳定。能量平衡等式概括了这种关系。
Energy intake = Energy expenditure ± Energy stored
A positive balance (intake > expenditure) leads to weight gain; a negative balance leads to weight loss. Even small daily changes add up over weeks and months.
正平衡（摄入 > 消耗）导致体重增加；负平衡导致体重下降。即使是微小的每日变化，几周或几个月后也会累积显现。
8. The Overload Principle | 超负荷原则
To improve fitness, you must place a greater demand on your body than it is used to. This is the overload principle. You can increase load by manipulating the FITT variables.
想要提升体能，就必须让身体承受比平时更大的负荷，这就是超负荷原则。你可以通过调整 FITT 变量来增加负荷。
Training load = Frequency × Intensity × Time
For example, if you currently run twice a week for 20 minutes at 60% HRmax, adding a third run increases the load. Overload must be gradual to avoid injury.
例如，如果你当前每周跑步 2 次、每次 20 分钟、强度为最大心率的 60%，那么增加一次跑步就提高了训练负荷。超负荷必须循序渐进以避免受伤。
9. The Principle of Specificity | 专项性原则
Your body adapts to the specific type of training you do. Strength training builds strength; endurance running improves cardiovascular endurance. This is the principle of specificity.
身体会对你所做的特定训练类型产生适应性变化。力量训练增强力量；耐力跑改善心血管耐力。这就是专项性原则。
If your goal is to jump higher, your training must include jumping and explosive leg exercises, not just long slow jogs. The equation is simple: train the system you want to improve.
如果你的目标是跳得更高，训练中必须包含跳跃和爆发性腿部练习，而不是只进行长距离慢跑。等式很简单：训练你想提高的系统。
10. The Principle of Reversibility | 可逆性原则
Fitness gains are not permanent. When you stop training, your body gradually loses the adaptations you worked hard to gain. This is the reversibility principle, sometimes called ‘detraining’.
体能的提升并非永久。一旦停止训练，身体会逐渐失去你努力获得的适应性变化。这就是可逆性原则，有时称为“停训”。
If you take a long break from running, you will notice your stamina decrease and your resting heart rate climb again. The formula to remember is: use it or lose it.
如果你长时间暂停跑步，你会注意到耐力下降、安静心率再次上升。要记住的公式是：用进废退。
11. Work-to-Rest Ratio | 运动与休息比例
For interval training, the work‑to‑rest ratio determines how much recovery you get between bursts of effort. Different ratios develop different energy systems.
在进行间歇训练时，运动与休息比例决定你在高强度爆发之间获得多少恢复。不同的比例会发展不同的供能系统。
- A ratio of 1:3 (e.g. 30 seconds sprint, 90 seconds rest) focuses on speed and power. | 比例 1:3（如 30 秒冲刺，90 秒休息）侧重于速度和爆发力。
- A ratio of 1:1 (e.g. 60 seconds work, 60 seconds rest) improves aerobic capacity. | 比例 1:1（如 60 秒运动，60 秒休息）可以提高有氧能力。
Choose a work‑to‑rest ratio that matches your fitness goal. Adjusting the ratio is a simple way to apply the overload principle.
选择与你目标相匹配的运动休息比例。调整比例也是运用超负荷原则的简单方法。
12. Hydration Replacement Formula | 补液量计算公式
Staying hydrated is vital for safe exercise. You can estimate how much fluid you need to replace after a session by weighing yourself before and after exercise – every 1 kg of weight lost equates to about 1.5 litres of fluid loss.
保持水合作用对安全运动至关重要。你可以通过运动前后称重来估算需要补充多少液体——每减轻 1 kg 体重大约相当于流失了 1.5 升体液。
Fluid to drink (litres) = (pre‑exercise weight (kg) − post‑exercise weight (kg)) × 1.5
If you weigh 45 kg before a football match and 44.2 kg afterwards, the loss is 0.8 kg. Replacement fluid = 0.8 × 1.5 = 1.2 litres. Drink this amount gradually, together with a small snack.
如果你在足球赛前体重 45 kg，赛后 44.2 kg，减轻了 0.8 kg。需补充的液体量 = 0.8 × 1.5 = 1.2 升。请少量多次地饮入，并搭配一份小加餐。
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