📚 Year 7 OCR PE: Key Terminology Quick Guide | Year 7 OCR 体育：核心术语速记指南
Welcome to your essential terminology guide for Year 7 OCR Physical Education. Mastering the key words used in anatomy, physiology, fitness and training will help you describe movement, understand your body and improve performance both in practical lessons and written assessments. Use this bilingual guide to memorise definitions quickly and accurately.
欢迎查阅 Year 7 OCR 体育核心术语速记指南。掌握解剖学、生理学、体能与训练中的关键词汇，能帮助你准确地描述动作、理解身体机能、提升运动表现，并在实践课和书面测试中脱颖而出。请用这份中英对照指南快速牢固地记下每一个定义。
1. Heart Rate and Pulse | 心率与脉搏
Heart rate is the number of times your heart beats in one minute, measured in beats per minute (bpm). Your pulse is the wave of blood felt at an artery each time the heart contracts; you can locate it at the wrist (radial artery) or neck (carotid artery). A lower resting heart rate often indicates a stronger, more efficient heart muscle.
心率指心脏每分钟跳动的次数，以每分钟跳动次数（bpm）为单位。脉搏是心脏每次收缩时在动脉处产生的血流波动，可以在手腕（桡动脉）或颈侧（颈动脉）触摸到。较低的安静心率通常表明心肌更强壮、工作效率更高。
A simple formula to estimate maximum heart rate is:
估算最大心率的一个简单公式为：
Maximum HR ≈ 220 − age
Resting heart rate, working heart rate and recovery rate are all important indicators of fitness. After exercise, how quickly your heart rate returns to normal reflects your cardiovascular fitness level.
安静心率、运动心率和恢复心率都是衡量体能的重要指标。运动结束后心率恢复到正常水平的速度，是反映心血管健康水平的重要标志。
2. Skeletal System | 骨骼系统
The skeleton provides support, protects vital organs, allows movement by acting as levers, stores minerals and produces blood cells in bone marrow. Here are the key bones you must learn for OCR Year 7 PE.
骨骼提供支撑、保护重要器官、充当杠杆来实现运动、储存矿物质并在骨髓中制造血细胞。以下是 OCR Year 7 体育必须掌握的主要骨骼。
| English Term | 中文术语 |
|---|---|
| Cranium | 颅骨 |
| Clavicle | 锁骨 |
| Scapula | 肩胛骨 |
| Sternum | 胸骨 |
| Ribs | 肋骨 |
| Humerus | 肱骨 |
| Radius | 桡骨 |
| Ulna | 尺骨 |
| Pelvis | 骨盆 |
| Femur | 股骨 |
| Patella | 髌骨 |
| Tibia | 胫骨 |
| Fibula | 腓骨 |
Functions such as protection – e.g. cranium protecting the brain, ribs protecting the heart and lungs – and movement – e.g. long bones acting as levers – are core to understanding how the body works during sport.
骨骼的功能包括保护（如颅骨保护大脑、肋骨保护心肺）和运动（如长骨充当杠杆），这对于理解运动中身体如何工作至关重要。
3. Major Muscles | 主要肌肉
Muscles work in pairs to produce movement at joints. When one muscle contracts (agonist), the opposite muscle relaxes (antagonist). The OCR syllabus expects you to name and locate the following muscles.
肌肉成对协作，在关节处产生运动。一块肌肉收缩（主动肌）时，对侧的肌肉则放松（拮抗肌）。OCR 大纲要求你能说出并指出以下肌肉的位置。
| Muscle | 中文名称 |
|---|---|
| Biceps | 肱二头肌 |
| Triceps | 肱三头肌 |
| Deltoid | 三角肌 |
| Pectorals | 胸肌 |
| Abdominals | 腹肌 |
| Quadriceps | 股四头肌 |
| Hamstrings | 腘绳肌 |
| Gastrocnemius | 腓肠肌 |
| Latissimus dorsi | 背阔肌 |
| Gluteals | 臀肌 |
For example, during a bicep curl the biceps contract as the agonist while the triceps relax as the antagonist. Understanding these pairs helps prevent injury and allows you to describe specific sporting actions accurately.
例如，在手臂弯举过程中，肱二头肌作为主动肌收缩，肱三头肌则作为拮抗肌放松。理解这些肌肉配对有助于预防受伤，并能让你准确地描述具体的运动动作。
4. Types of Joints | 关节类型
A joint is where two or more bones meet. The structure of a joint determines the type of movement possible. In Year 7 OCR PE you focus on freely movable synovial joints.
关节是两块或多块骨头连接的地方。关节的结构决定了可行的运动类型。Year 7 OCR 体育重点学习可自由活动的滑膜关节。
| Joint Type | 关节类型 | Example in Body |
|---|---|---|
| Hinge | 铰链关节 | Elbow, Knee |
| Ball and socket | 球窝关节 | Shoulder, Hip |
| Pivot | 枢轴关节 | Neck (atlas/axis) |
Hinge joints allow flexion and extension like opening and closing a door. Ball and socket joints allow the widest range of movement, including rotation. Pivot joints allow a turning motion.
铰链关节允许屈伸（像开门关门一样）。球窝关节允许包括旋转在内的最大范围运动。枢轴关节允许转动。
Movement terms are equally important: flexion (bending), extension (straightening), abduction (moving away from the body midline), adduction (moving toward the midline) and rotation.
动作术语同样重要：屈曲（弯曲）、伸展（伸直）、外展（远离身体中线）、内收（靠近中线）和旋转。
5. Components of Fitness – Health-Related | 健康相关体能要素
Health-related fitness components form the foundation for a healthy lifestyle and are key to everyday activities. You must be able to define each and give sporting examples.
健康相关体能要素是健康生活方式的基石，也是日常活动的基础。你必须能定义每一项并给出运动中的例子。
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to working muscles over a sustained period. Muscular strength is the maximum force a muscle or muscle group can exert in a single contraction. Muscular endurance is the ability of a muscle to repeat contractions without fatigue. Flexibility refers to the range of movement possible at a joint. Body composition is the ratio of fat mass to lean mass in the body.
心血管耐力指心脏和肺部长时间为工作肌肉输送氧气的能力。肌肉力量指一个肌肉或肌群在单次收缩中能产生的最大力。肌肉耐力指肌肉重复收缩而不感到疲劳的能力。柔韧性指关节可能达到的活动范围。身体成分指体内脂肪质量与去脂体重的比例。
For instance, a marathon runner needs high cardiovascular endurance; a weightlifter requires muscular strength; a gymnast demonstrates exceptional flexibility.
例如，马拉松运动员需要高水平的心血管耐力；举重运动员需要强大的肌肉力量；体操运动员则展现出非凡的柔韧性。
6. Components of Fitness – Skill-Related | 技能相关体能要素
Skill-related components are more specific to sports performance. They help athletes execute techniques effectively and react quickly to changing situations.
技能相关体能要素与运动表现联系更紧密。它们帮助运动员高效地执行技术动作，并快速应对变化的情境。
- Agility (敏捷性) – the ability to change direction quickly while maintaining control. E.g. a rugby player sidestepping a defender.
- Balance (平衡) – the ability to keep the body’s centre of mass over a base of support. Static balance e.g. a handstand; dynamic balance e.g. surfing.
- Coordination (协调性) – the smooth integration of senses and body parts to produce effective movement. E.g. eye–hand coordination in catching a ball.
- Power (爆发力) – the product of strength and speed; the ability to exert maximum force quickly. E.g. a long jump take-off.
- Reaction time (反应时间) – the time taken to respond to a stimulus. E.g. a sprinter reacting to the starting gun.
- Speed (速度) – the ability to move the body or body parts quickly. E.g. a 100 m sprint.
7. Principles of Training | 训练原则
Training principles help you plan a safe and effective exercise programme. The acronyms SPORR and FITT are used in OCR to remember them.
训练原则帮助你制定安全有效的锻炼计划。OCR 用首字母缩写 SPORR 和 FITT 来帮助记忆。
SPORR stands for Specificity, Progression, Overload, Reversibility and Rest. Specificity means training must match the demands of your sport. Progression means gradually increasing difficulty. Overload means working harder than normal to cause adaptation. Reversibility reminds us that fitness is lost when training stops. Rest is essential for recovery and repair.
SPORR 分别表示专项性（训练必须符合运动项目需求）、渐进性（逐步增加难度）、超负荷（超出平时负荷以引起适应）、可逆性（停止训练体能会下降）和休息（恢复与修复至关重要）。
The FITT principle helps apply overload: Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise). Manipulating these variables allows progression and avoids plateaus.
FITT 原则用于实施超负荷：频率（多久一次）、强度（多费力）、时间（持续多久）和类型（何种运动）。调整这些变量能实现渐进性目标，并避免停滞不前。
8. Methods of Training | 训练方法
Different training methods develop different fitness components. Year 7 students should recognise the basic methods and know when each is used.
不同的训练方法发展不同的体能要素。Year 7 学生应认识基础的训练方法，并了解各自的适用场景。
| Method | 方法 | Main Component Developed |
|---|---|---|
| Continuous training | 持续训练法 | Cardiovascular endurance |
| Interval training | 间歇训练法 | Speed, cardiovascular endurance |
| Circuit training | 循环训练法 | Muscular endurance, strength, cardiovascular fitness |
| Fartlek training | 法特莱克训练法 | Aerobic and anaerobic fitness |
| Weight/resistance training | 负重/抗阻训练 | Muscular strength, muscular endurance |
Continuous training involves steady exercise without rest, such as jogging or cycling. Interval training alternates periods of high-intensity work with recovery. Circuit training involves a series of exercises performed at stations; it can be adapted to almost any fitness goal. Fartlek means ‘speed play’ and blends fast and slow running over varied terrain.
持续训练法指无间断的稳定运动，如慢跑或骑行。间歇训练法在高强度运动与恢复之间交替。循环训练法包括在多个站点完成一系列练习，可灵活适应几乎所有体能目标。法特莱克意为“速度游戏”，在多变地形上融合快跑与慢跑。
9. Warm-Up and Cool-Down | 热身与放松
A proper warm-up prepares the body for exercise and reduces injury risk. It normally has three phases: pulse-raising activities, stretching and sport-specific drills.
充分的热身能让身体为运动做好准备并降低受伤风险。热身通常包含三个阶段：提高心率的运动、拉伸以及专项运动练习。
The pulse raiser gradually increases heart rate and blood flow to muscles, e.g. light jogging. Stretching, especially dynamic stretches, moves joints through their full range. Sport-specific drills replicate the movements that will follow, such as sprint drills or passing practices.
提高心率阶段逐步提升心率和肌肉血流量，如轻慢跑。拉伸（尤其是动态拉伸）让关节充分活动开。专项练习则模仿接下来将进行的动作，如冲刺练习或传球训练。
A cool-down returns the body to its resting state gradually. It includes low-intensity exercise to help remove waste products and static stretching to improve flexibility and reduce muscle soreness.
放松活动使身体逐步恢复安静状态，包括低强度运动以帮助清除代谢废物，以及静态拉伸以改善柔韧性和减少肌肉酸痛。
10. Nutrition and Hydration | 营养与水分
Food provides the fuel for exercise. The three macronutrients are carbohydrates, proteins and fats. Carbohydrates are the body’s main energy source; proteins help muscle repair and growth; fats provide slow-release energy and support cell function.
食物为运动提供燃料。三种宏量营养素是碳水化合物、蛋白质和脂肪。碳水化合物是身体的主要能量来源；蛋白质帮助肌肉修复与生长；脂肪提供缓释能量并支持细胞功能。
Micronutrients such as vitamins and minerals do not provide energy directly but are vital for health and performance, e.g. calcium for bone strength, iron for oxygen transport.
微量营养素如维生素和矿物质不直接提供能量，但对健康和表现至关重要，例如钙有助于骨骼强健，铁参与氧气运输。
Hydration means maintaining the right balance of water in the body. Dehydration impairs concentration, increases heart rate and can lead to overheating. Drinking water before, during and after exercise is essential. Sports drinks may be useful during prolonged intense activity to replace lost electrolytes.
水合作用指维持体内水分的恰当平衡。脱水会削弱注意力、升高心率并可能导致过热。运动前、中、后饮水至关重要。在进行长时间高强度运动时，运动饮料有助于补充流失的电解质。
11. Respiratory System | 呼吸系统
The respiratory system brings oxygen into the body and removes carbon dioxide. Key structures include the trachea, bronchi, bronchioles and alveoli. The diaphragm and intercostal muscles drive breathing movements.
呼吸系统将氧气带入体内并排出二氧化碳。关键结构包括气管、支气管、细支气管和肺泡。横膈膜和肋间肌驱动呼吸运动。
During inhalation, the diaphragm contracts and flattens while intercostal muscles lift the ribs, increasing chest volume and drawing air in. During exhalation, these muscles relax, decreasing volume and pushing air out. This process is often summarised with the terms inspiration and expiration.
吸气时，横膈膜收缩变平，肋间肌上提肋骨，胸腔容积增大，空气被吸入。呼气时，这些肌肉放松，容积减小，空气被排出。这一过程通常用术语“吸气”和“呼气”来概括。
| Key Term | 中文术语 | Definition |
|---|---|---|
| Tidal volume | 潮气量 | Volume of air inhaled or exhaled in a normal breath |
| Vital capacity | 肺活量 | Maximum volume of air that can be forcibly exhaled after a maximum inhalation |
| Breathing rate | 呼吸频率 | Number of breaths taken per minute |
During exercise, breathing rate and tidal volume increase to meet the higher oxygen demand from working muscles. Regular aerobic training can increase vital capacity over time.
运动时，呼吸频率和潮气量增加，以满足工作肌肉更高的氧气需求。定期进行有氧训练可逐步提升肺活量。
12. Basic Sports Psychology | 基础运动心理学
Psychology plays a huge role in performance. Year 7 OCR introduces simple concepts that explain how thoughts and feelings affect the way you play and learn sport.
心理对运动表现影响巨大。Year 7 OCR 引入了简单的概念，解释思想与情感如何影响你的运动方式和学习效果。
Motivation is the drive to achieve a goal. It can be intrinsic (coming from inside, e.g. enjoyment) or extrinsic (coming from outside, e.g. medals, praise). Feedback is information about performance; it can be intrinsic (how a movement felt) or extrinsic (from a coach or video). Arousal is the level of mental and physical readiness; being too relaxed or too anxious can harm performance. Anxiety is a feeling of worry that can be physical (e.g. sweating) or cognitive (e.g. negative thoughts). Learning to manage these states is part of mental preparation.
动机是实现目标的驱动力，可分为内在动机（来自内心，如乐趣）和外在动机（来自外部，如奖牌、表扬）。反馈是关于表现的信息；可以是内在反馈（动作感觉如何）或外在反馈（来自教练或视频）。唤醒指身心准备程度；过于放松或过度焦虑都会损害表现。焦虑是一种忧虑感，可能表现为身体反应（如出汗）或认知反应（如消极想法）。学会管理这些状态是心理准备的一部分。
Goal setting, using SMART targets (Specific, Measurable, Achievable, Relevant, Time-bound), helps maintain motivation and track progress in PE and sport.
设定目标，尤其是使用 SMART 原则（具体、可测量、可实现、相关、有时限），有助于在体育和运动中保持动力并追踪进展。
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