Year 7 OCR PE: Formula & Theorem Quick Reference Guide | 七年级OCR体育：公式定理速查手册

📚 Year 7 OCR PE: Formula & Theorem Quick Reference Guide | 七年级OCR体育：公式定理速查手册

This quick reference guide covers the essential formulas and principles you need for Year 7 OCR Physical Education. Understanding these equations will help you analyse performance, monitor fitness, and apply training theory effectively. Use this handbook to quickly look up calculations for heart rate, body composition, speed, work, power, levers, and training load.

本速查手册涵盖七年级OCR体育所需的核心公式与定理。掌握这些方程有助于你分析运动表现、监测体能，并有效运用训练理论。使用本手册可快速查阅心率、身体成分、速度、做功、功率、杠杆及训练负荷等计算方法。

1. Maximum Heart Rate (MHR) | 最大心率

The simplest and most widely used method to estimate your maximum heart rate is the age-based formula. Your MHR is the highest number of beats per minute (bpm) your heart can safely achieve during all-out maximal exercise. This value is essential for setting training zones.

估计最大心率最简单且最常用的方法是基于年龄的公式。你的MHR是你在全力极限运动中心脏能够安全达到的最高每分钟心跳次数(bpm)。该数值对设定训练区间至关重要。

MHR = 220 – age (years)

For a Year 7 student aged 11–12, the estimated MHR would be 208–209 bpm. Keep in mind this is an average estimate, and actual MHR can vary due to genetics and fitness level.

对于11–12岁的七年级学生，估算MHR约为208–209 bpm。请记住这只是一个平均值，实际MHR可能会因遗传和体适能水平而有所不同。

2. Target Heart Rate Zone (%MHR) | 目标心率区间（最大心率百分比法）

To improve cardiovascular endurance, you need to train at the right intensity. The simplest way to calculate your target heart rate zone is to apply a percentage of your MHR. Different intensity zones produce different fitness adaptations.

要提高心血管耐力，你需要以合适的强度训练。计算目标心率区间的最简单方法是使用最大心率的百分比。不同强度区间会带来不同的体适能适应。

Target Heart Rate = MHR × Intensity %

Moderate intensity is typically 50–70% of MHR, while vigorous intensity ranges from 70% to 85% of MHR. For an 11-year-old with an MHR of 209 bpm, the moderate zone would be roughly 105–146 bpm.

中等强度通常为MHR的50–70%，而高强度则为MHR的70–85%。对于一个MHR为209 bpm的11岁学生，中等强度区间大约为105–146 bpm。

3. Body Mass Index (BMI) | 身体质量指数

BMI is a quick screening tool that uses your height and weight to estimate whether you are a healthy weight for your height. It is commonly used in health and fitness assessments but does not directly measure body fat.

BMI是一种使用身高和体重来估计体重是否健康的快速筛查工具。它常用于健康与体适能评估，但并不能直接测量身体脂肪。

BMI = Weight (kg) ÷ Height² (m²)

For example, a student weighing 45 kg with a height of 1.55 m has a BMI of 45 ÷ (1.55 × 1.55) ≈ 18.7, which is within the healthy range. Remember that muscular individuals may have a higher BMI without excess body fat.

例如，一个体重45公斤、身高1.55米的学生，BMI = 45 ÷ (1.55 × 1.55) ≈ 18.7，属于健康范围。请记住，肌肉发达者可能BMI较高，但这并不代表脂肪过量。

4. Speed | 速度

Speed describes how fast an object or person is moving, without concern for direction. In PE, we often calculate average speed over a distance. The standard unit is metres per second (m/s).

速度描述物体或人移动的快慢，不考虑方向。在体育中，我们通常计算一段距离内的平均速度。标准单位是米每秒(m/s)。

Speed = Distance ÷ Time

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