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

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

Welcome to your Year 7 OCR Physical Education quick reference handbook. This guide collects the most important formulas, principles and ‘theorems’ you need to understand movement, fitness and training. Keep it handy when revising for tests or checking your knowledge.

欢迎使用 Year 7 OCR 体育公式定理速查手册。本手册汇集了你在理解运动、健康和训练时所需掌握的最重要的公式、原则和“定理”。复习考试或检查知识时可随时翻阅。

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

Your maximum heart rate (MHR) is the highest number of times your heart can beat in one minute during all-out exercise. The classic estimation formula is:

MHR = 220 − age

For example, if you are 12 years old, your estimated MHR is 220 − 12 = 208 bpm. This value helps you set safe and effective training intensities.

最大心率（MHR）是指你在全力运动时心脏每分钟能够跳动的最高次数。经典的估算公式为：

MHR = 220 − 年龄

例如，如果你 12 岁，估算的最大心率就是 220 − 12 = 208 次/分。这个数值有助于你设定安全有效的训练强度。

2. Target Heart Rate (THR) Zone | 目标心率区间

To improve aerobic fitness, you should work within a target heart rate zone. A simple moderate-to-vigorous zone is 60% to 80% of your MHR. Use the following formulas:

Lower THR = MHR × 0.6
Upper THR = MHR × 0.8

If MHR is 208 bpm, your target zone is 125 − 166 bpm. Exercising in this zone builds endurance safely.

为了提高有氧耐力，你应该在目标心率区间内运动。一个简单的中等至高强度区间是最大心率的 60% 到 80%。使用以下公式：

目标心率下限 = MHR × 0.6
目标心率上限 = MHR × 0.8

如果 MHR 为 208 次/分，你的目标区间则为 125 − 166 次/分。在该区间锻炼能安全地增强耐力。

3. Body Mass Index (BMI) | 身体质量指数 (BMI)

BMI is a quick screening tool that estimates whether you have a healthy weight. It does not measure body fat directly but gives a useful number based on your mass and height. The formula is:

BMI = weight (kg) ÷ height² (m)

For a student who weighs 45 kg and is 1.55 m tall, BMI = 45 ÷ (1.55 × 1.55) ≈ 18.7. A healthy BMI for under‑18s depends on age and gender (assessed using percentiles), not just a single number.

BMI 是一种快速筛查工具，用于估算体重是否健康。它并不直接测量体脂，而是根据质量和身高得出一个有用的数值。公式为：

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