📚 Year 7 Edexcel PE: Formula and Theorem Quick Reference Handbook | 体育 公式定理速查手册
This quick-reference handbook brings together the essential formulas, calculations and principles you will meet in Year 7 Edexcel Physical Education. Having these at your fingertips will help you understand how your body works during exercise, plan your training safely and link practical performance with the theory behind it.
这本速查手册汇集了七年级爱德思体育课程中会遇到的必备公式、计算和原理。随时查阅它们，能帮助你理解运动时身体的运作方式，安全地安排训练，并把实践表现与背后的理论知识联系起来。
1. Maximum Heart Rate (MHR) | 最大心率
Your maximum heart rate (MHR) is the highest number of beats per minute (bpm) your heart can reach during all-out exertion. The simplest estimation formula used in school PE is: MHR = 220 – age (in years). For a typical Year 7 pupil aged 11–12, this gives an MHR around 208–209 bpm.
你的最大心率(MHR)是你的心脏在全力运动时每分钟能够达到的最高搏动次数。学校体育中最简单的估算公式是：MHR = 220 – 年龄。11–12岁的七年级学生，计算出的MHR约在208–209 bpm。
This formula is easy to remember but has a margin of error of roughly ±10–12 bpm. Individual variations depend on genetics, fitness level and body size, so treat the number as a useful guide rather than an absolute limit.
这则公式容易记忆，但误差范围约为±10–12 bpm。个体的差异取决于遗传、体能水平和身材，因此把这个数值当作有用的参考，而不是绝对上限。
2. Target Heart Rate Zones | 目标心率区间
To develop cardiovascular fitness, you should exercise within a target heart rate zone. The general guide is 60–85% of your MHR. The lower end (60–70%) suits moderate activity that builds aerobic endurance, while the upper end (75–85%) corresponds to vigorous, high-intensity bursts. For an MHR of 209, the target zone is roughly 125–178 bpm.
要发展心肺适能，你应该在目标心率区间内运动。一般指南是最大心率的60–85%。下限(60–70%)适合培养有氧耐力的中等强度活动，而上限(75–85%)则对应剧烈的高强度运动。假设MHR为209，目标区间约为125–178 bpm。
During a PE lesson you can check your pulse by counting beats at the wrist or neck for 15 seconds and multiplying by 4. Avoid exceeding 90% of your MHR unless you are being supervised by a teacher and have built a solid fitness base.
体育课上你可以通过手腕或颈部测量脉搏，计算15秒的搏动数再乘以4。除非有老师监督且已建立起良好的体能基础，否则应避免超过最大心率的90%。
3. Karvonen Formula (Heart Rate Reserve) | 卡沃宁公式
A more personalised target uses your resting heart rate (RHR) with the Karvonen formula: Target HR = (MHR – RHR) × Intensity % + RHR. First measure your RHR immediately after waking, before sitting up. For an MHR of 209, RHR of 70 and 60% moderate intensity: (209 – 70) × 0.6 + 70 = 153 bpm.
更个性化的目标心率使用安静心率(RHR)和卡沃宁公式：目标心率 = (MHR – RHR) × 强度% + RHR。醒后立即不起床测量安静心率。假设MHR为209，RHR为70，60%中等强度：(209 – 70) × 0.6 + 70 = 153 bpm。
Because it accounts for your rested state, the Karvonen method is more precise and helps avoid both undertraining and overtraining. Keep a weekly record of your resting heart rate: a decreasing trend usually signals improving fitness.
因为包含了安静状态，卡沃宁法更为精确，有助于避免训练不足和过度训练。每周记录安静心率：逐渐下降的趋势通常意味着体能在改善。
4. Body Mass Index (BMI) | 身体质量指数
BMI offers a quick screen of weight relative to height: BMI = weight (kg) ÷ [height (m)]². For example, a pupil weighing 45 kg with a height of 1.55 m has a BMI of 45 ÷ (1.55)² ≈ 18.7. In children and adolescents, BMI is not judged by a single fixed number but is plotted on age- and sex-specific centile charts by a health professional.
BMI提供体重与身高的快速筛查：BMI = 体重(kg) ÷ [身高(m)]²。例如，一名体重45 kg、身高1.55 m的学生，BMI为45 ÷ (1.55)² ≈ 18.7。在儿童和青少年中，BMI不以单一固定数值判定，而是由健康专业人员绘制于按年龄和性别区分的百分位曲线上。
Remember that BMI does not directly measure body fat. A muscular young athlete may have a high BMI but a low body‑fat percentage, so it is never the whole picture of health or fitness.
请记住，BMI并不直接测量身体脂肪。一名肌肉发达的年轻运动员可能BMI偏高但体脂率很低，因此它永远不是健康或体能的全部写照。
5. Speed, Distance and Time | 速度、距离与时间
The fundamental relationship in almost every sport: Speed = Distance ÷ Time. Units are typically metres per second (m/s) or kilometres per hour (km/h). Rearranging gives Distance = Speed × Time and Time = Distance ÷ Speed. In PE, you often calculate speed from a 30 m sprint timing or estimate how far you will travel in a given time.
这是几乎每项运动中的基本关系：速度 = 距离 ÷ 时间。常用单位是米/秒(m/s)或千米/时(km/h)。变形得距离 = 速度 × 时间、时间 = 距离 ÷ 速度。体育课上，你常通过30米冲刺计时计算速度，或者估算在一定时间内能跑多远。
In sprint events the time is measured over a fixed distance, while in endurance events you may estimate pace per 400 m or per kilometre. Practising these simple calculations helps you set realistic performance goals and track improvement.
短跑项目中时间以固定距离测量，而耐力项目中可以估算每400米或每公里的配速。练习这些简单计算有助于你设定切实可行的表现目标并追踪进步。
6. Newton’s Second Law of Motion | 牛顿第二运动定律
The law that underpins all throwing, kicking and striking: Force = Mass × Acceleration (F = m × a). If mass stays constant, a larger force produces a larger acceleration. In sport, accelerating a heavier object – a shot, a javelin or a hockey ball – demands more force from the athlete.
支撑所有投掷、踢球和击球动作的定律：力 = 质量 × 加速度 (F = m × a)。质量不变时，施加的力越大，产生的加速度越大。在运动中，使更重的物体加速——铅球、标枪或冰球——需要运动员发出更大的力。
An effective technique extends the time and distance over which force is applied (follow‑through). This increases the change in velocity for the same average force, which is why coaches emphasise a long lever arm and a full range of motion in striking and throwing skills.
有效的技术可以延长施力的时间和距离（顺势动作）。这在相同平均力下能增加速度变化，因此教练在击打和投掷技术中始终强调长力臂和完整的动作幅度。
7. Moment of Force in Levers | 杠杆的力矩
Levers are everywhere in the human body and in sports equipment. A moment (torque) is the turning effect of a force: Moment = Force × Perpendicular distance from the pivot (M = F × d). For a lever to be balanced, the clockwise moment equals the anticlockwise moment.
杠杆在人体和运动器材中无处不在。力矩是力产生的转动效应：力矩 = 力 × 到支点的垂直距离 (M = F × d)。要使杠杆平衡，顺时针力矩必须等于逆时针力矩。
In a second‑class lever, such as the ankle during a standing calf raise, the load sits between the fulcrum and the effort, giving a mechanical advantage – you can lift a larger load with less effort. Understanding lever classes helps you analyse and improve movement efficiency in gymnastics, athletics and games.
在第二类杠杆中，例如站立提踵时的踝关节，负荷位于支点和施力之间，产生力学优势——你能用较小的力举起更大的负荷。理解杠杆类别有助于分析和提高体操、田径与球类运动中的动作效率。
8. Energy Balance | 能量平衡
Energy balance is the long‑term equation for weight management: Energy Intake = Energy Expenditure + Change in Body Stores. Practically, if calories consumed equal calories burned, body mass remains stable. If you burn more than you eat, you tap into stored energy (body fat) and lose weight.
能量平衡是体重管理的长期等式：能量摄入 = 能量消耗 + 身体储存变化。实际来说，摄入的卡路里与消耗的卡路里相等则体重稳定。如果消耗大于摄入，身体会动用储存能量（体脂），从而减重。
One kilogram of body fat represents roughly 7700 kcal. To lose 0.5 kg per week, you need a daily deficit of about 550 kcal through a combination of diet and increased physical activity. Remember that growing teenagers still need enough energy and nutrients for development, so any adjustment should be supervised by a trusted adult.
1公斤体脂大约相当于7700千卡。每周减重0.5公斤，需要通过饮食控制和增加身体活动每天制造约550千卡的能量缺口。请记住，生长中的青少年仍需要足够的能量和营养来发育，任何调整都应在可信赖的成人监督下进行。
9. RPE Scale | 主观用力感觉量表
The Borg Rating of Perceived Exertion (RPE) measures how hard you feel your body is working. The original 6–20 scale roughly mirrors heart rate: RPE × 10 ≈ heart rate (bpm). A simplified 0–10 scale is now common in schools, where 0 is rest and 10 is maximal effort.
博格主观用力感觉量表(RPE)测量你感觉身体的用力程度。原始的6–20量表大致反映心率：RPE × 10 ≈ 心率(bpm)。如今学校常用简化的0–10量表，0表示休息，10表示全力运动。
Learning to use RPE allows you to train at the right intensity without a heart‑rate monitor. For steady aerobic development, aim for an RPE of 12–14 on the original scale (moderate to somewhat hard) or 4–5 on the 0–10 scale. Combine RPE with pulse checks for a richer picture of your exertion.
学会使用RPE可以让你在没有心率监测器时也能以适宜强度训练。为了稳定发展有氧能力，可把RPE控制在原始量表的12–14（中等至稍吃力）或0–10量表的4–5。将RPE与脉搏检查结合使用，能更全面地把握你的用力水平。
10. The FITT Principle | FITT 训练原则
FITT is the blueprint for planning effective and safe training sessions. It stands for Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise). Changing these variables applies the overload principle, forcing the body to adapt and grow fitter.
FITT是设计有效且安全训练的蓝图。它代表频率(Frequency，多久一次)、强度(Intensity，多剧烈)、时间(Time，持续多久)和类型(Type，何种运动)。改变这些变量就运用了超负荷原则，迫使身体适应并变得更健康。
To avoid injury, increase only one FITT variable at a time by a small amount – for example, add five minutes to your session, keep the same intensity for two weeks, then gradually raise the speed or resistance. Record what you change and review progress with your PE teacher.
为避免受伤，每次只小幅增加一个FITT变量——比如每次训练增加五分钟，保持同等强度两周，然后逐步提高速度或阻力。记录你做出的改变，并与体育老师一起检视进展。
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