📚 Year 7 OCR PE: Vocabulary and Terminology Quick Memorisation Guide | Year 7 OCR 体育：词汇术语速记指南
Welcome to your fast-track guide for mastering the essential vocabulary and terminology in Year 7 OCR Physical Education. This article breaks down key terms into bite-sized chunks with paired English and Chinese explanations, memory tricks, and easy-to-follow tables. Whether you are preparing for an end-of-topic test or just want to feel more confident in PE lessons, this guide will help the words stick.
欢迎来到 Year 7 OCR 体育核心词汇速记指南。本文把关键术语拆成易于消化的小块，提供中英对照解释、记忆窍门和简单明了的表格。无论是准备单元测试，还是希望在体育课上更自信，这份指南都能帮助你牢牢记住这些词。
1. What is Physical Education? | 什么是体育教育？
Physical Education (PE) is a school subject where you learn about your body, how it moves, and how to stay healthy through physical activity. It combines practical sport skills with theoretical knowledge of anatomy, fitness, and health.
体育教育是一门学校课程，让你了解自己的身体、身体如何运动，以及如何通过体育活动保持健康。它把运动实践技能与解剖学、体适能和健康知识结合在一起。
In OCR PE, you will come across words like ‘agility’, ‘cardiovascular endurance’, ‘skeletal system’ and ‘FITT principle’. Understanding these terms is like learning the language of your own body.
在 OCR 体育中，你会遇到“敏捷性”“心血管耐力”“骨骼系统”和“FITT 原则”等词汇。理解这些术语就如同学习自己身体的语言。
2. Health and Fitness: Know the Difference | 健康与体适能：了解差异
Health is a state of complete physical, mental and social well-being. Fitness is the ability to meet the demands of your environment or sport. You can be healthy without being extremely fit, and very fit but not entirely healthy if you are injured.
健康是身体、心理与社会完全安好的状态。体适能是满足你所处环境或运动需求的能力。你可能很健康但不特别强壮，也可能体适能很好但因为受伤而不完全健康。
Example: Someone who cycles daily might have excellent cardiovascular fitness but suffer from stress – their fitness is high, but their mental health needs care.
例子：每天骑车的人可能心血管体适能极佳，但正承受压力——其体适能水平高，心理健康却需要关注。
- Health-related fitness focuses on components that help you stay healthy.
- 健康相关体适能着眼于帮助你保持健康的各种要素。
- Skill-related fitness focuses on components that improve your performance in sports.
- 技能相关体适能着眼于提高运动表现的各项要素。
3. Health-Related Fitness Components | 健康相关体适能组成
These five components are often examined in Year 7. Use the memory phrase ‘My Cat Bakes Magic Food’ to recall them: Muscular endurance, Cardiovascular endurance, Body composition, Muscular strength, Flexibility.
这五个组成部分常出现在七年级测试中。用一句话“My Cat Bakes Magic Food”来记忆：肌肉耐力、心血管耐力、身体成分、肌肉力量和柔韧性。
| English Term | 中文术语 | Simple Meaning |
| Cardiovascular Endurance | 心血管耐力 | The ability of the heart and lungs to supply oxygen during exercise. |
| Muscular Strength | 肌肉力量 | The maximum force a muscle can produce in one go. |
| Muscular Endurance | 肌肉耐力 | The ability of a muscle to keep working over time without getting tired. |
| Flexibility | 柔韧性 | The range of movement possible at a joint. |
| Body Composition | 身体成分 | The proportion of fat, muscle and bone in the body. |
Cardiovascular endurance is tested by the multi-stage fitness test (bleep test). Muscular strength can be seen in weightlifting; muscular endurance in rowing; flexibility in gymnastics; body composition affects many sports.
心血管耐力通过多阶段体适能测试（哔哔考试）来衡量。肌肉力量体现在举重中；肌肉耐力体现在划船中；柔韧性体现在体操中；身体成分影响许多运动项目。
4. Skill-Related Fitness Components | 技能相关体适能组成
These six components help athletes perform specific movements effectively. Remember them with ‘Aladdin Bakes Cookies Right Past Sunset’: Agility, Balance, Coordination, Reaction time, Power, Speed.
这六个要素帮助运动员有效完成特定动作。用“Aladdin Bakes Cookies Right Past Sunset”来记：敏捷性、平衡性、协调性、反应时间、爆发力和速度。
Agility is the ability to change direction quickly. In netball or football, sudden turns require agility.
敏捷性是快速改变方向的能力。在无板篮球或足球中，急转弯就需要敏捷性。
Balance is the ability to keep your body stable. A gymnast on a beam needs static balance; a winger dodging a tackle uses dynamic balance.
平衡性是保持身体稳定的能力。体操运动员在平衡木上需要静态平衡；边锋躲避擒抱则需要动态平衡。
Coordination is the smooth combination of body parts to produce a movement. Catching a ball needs hand-eye coordination.
协调性是身体各部分顺畅配合完成动作。接球需要手眼协调。
Reaction time is the time taken to respond to a stimulus. Sprinters explode out of blocks after the starting gun.
反应时间是对刺激作出反应所需的时间。短跑运动员听到发令枪后冲出起跑器。
Power is a combination of strength and speed – how quickly you can apply maximum force. A long jump take-off shows power.
爆发力是力量和速度的结合——你能多快施加最大力量。跳远起跳展现爆发力。
Speed is the ability to move the body or body parts quickly. It includes running speed and speed of limb movement.
速度是快速移动身体或身体部位的能力。它包含奔跑速度和肢体移动速度。
5. The Skeletal System: Major Bones | 骨骼系统：主要骨骼
The skeleton gives the body shape, protects organs, allows movement by providing anchor points for muscles, and stores minerals. Year 7 students need to recognise and spell the key bones.
骨骼赋予身体外形，保护器官，通过为肌肉提供附着点来实现运动，并储存矿物质。七年级学生需要认识并拼写主要骨骼。
| English Bone | 中文名称 | Quick Location |
| Skull | 颅骨 | Head |
| Clavicle | 锁骨 | Collarbone |
| Scapula | 肩胛骨 | Shoulder blade |
| Humerus | 肱骨 | Upper arm |
| Radius | 桡骨 | Thumb-side forearm |
| Ulna | 尺骨 | Little-finger-side forearm |
| Ribs | 肋骨 | Chest |
| Sternum | 胸骨 | Breastbone |
| Vertebrae | 椎骨 | Spine |
| Pelvis | 骨盆 | Hips |
| Femur | 股骨 | Thigh bone (largest in body) |
| Tibia | 胫骨 | Shin bone (bigger lower leg bone) |
| Fibula | 腓骨 | Thinner lower leg bone |
Memory trick: ‘Scapula sounds like spatula – it’s a flat blade.’ ‘Radius is by the thumb because you use your radius when you rotate your hand for a thumbs-up.’
记忆窍门：“Scapula 听起来像铲子（spatula）——它是一片扁平的骨头。”“桡骨在拇指侧，因为转动手掌竖起大拇指时会用到桡骨（radius 旋转）。
6. The Muscular System: Key Muscles | 肌肉系统：关键肌肉
Muscles work in pairs to pull on bones and create movement. The main muscles you need to know for Year 7 cover the upper and lower body.
肌肉成对运作，牵拉骨骼从而产生运动。七年级需要了解的主要肌肉涵盖上半身和下半身。
| English Muscle | 中文名称 | Function Example |
| Biceps | 肱二头肌 | Bends the elbow (flexion) |
| Triceps | 肱三头肌 | Straightens the elbow (extension) |
| Deltoid | 三角肌 | Lifts the arm at the shoulder |
| Pectorals | 胸肌 | Bring arm across chest |
| Abdominals | 腹肌 | Flex the trunk; stabilise the core |
| Quadriceps | 股四头肌 | Straighten the knee |
| Hamstrings | 腘绳肌 | Bend the knee |
| Gastrocnemius | 腓肠肌 | Points the foot down (calf muscle) |
| Tibialis Anterior | 胫骨前肌 | Lifts the foot up |
Think of ‘Pecs for press-ups’ and ‘Quads for kicking’. The gastrocnemius is the bulky calf muscle – imagine a ‘gastronomic’ feast making your calves big.
记住“俯卧撑靠胸肌”和“踢球靠股四头肌”。腓肠肌就是小腿肚上那块大肌肉——想象一场“美食（gastronomic）盛宴”让你的小腿鼓起来。
7. Joint Actions and Movements | 关节动作与运动
Joints are where two or more bones meet. Movements happen when muscles contract and pull bones across a joint. Key movement terms appear in every OCR PE topic.
关节是两块或多块骨头的连接处。当肌肉收缩并牵拉骨头跨越关节时便产生运动。关键动作术语出现在每个 OCR 体育单元中。
Flexion is decreasing the angle at a joint, like bending the elbow. Extension is increasing the angle, like straightening the knee.
屈曲是减小关节角度，比如弯肘。伸展是增大关节角度，比如伸膝。
Abduction is moving a limb away from the midline of the body. Adduction is moving it towards the midline. The terms sound alike – ‘abduct’ means take away.
外展是把肢体移离身体中线。内收是移向中线。这两个词发音相似——“abduct”意为“带走”，外展就是向外“带走”。
Rotation is turning a bone around its long axis, as when shaking your head. Circumduction is a circular motion combining flexion, extension, abduction and adduction, like doing arm circles.
旋转是骨头绕自身长轴转动，比如摇头。环转则是结合屈曲、伸展、外展和内收的圆周运动，例如手臂画圈。
Plantarflexion points the foot down (standing on tiptoes). Dorsiflexion pulls the foot up towards the shin. Remember ‘plantar’ like planting your foot on the ground.
跖屈是脚尖向下（踮脚尖）。背屈是把脚向上勾向小腿。联想：plantar 与“plant（种植）”相似，把脚“种”在地上。
8. Principles of Training: FITT | 训练原则：FITT
The FITT principle helps you plan an effective training programme. Each letter stands for a way to adjust your workout to make progress.
FITT 原则帮你设计有效的训练计划。每个字母代表一种调整锻炼以取得进步的方法。
- F – Frequency: How often you train (e.g., 3 times a week).
- F – 频率：你多久训练一次（如每周 3 次）。
- I – Intensity: How hard you train (e.g., running at 70% max heart rate).
- I – 强度：训练有多激烈（如以 70% 最大心率跑步）。
- T – Time: How long each session lasts (e.g., 30 minutes).
- T – 时间：每次训练持续多久（如 30 分钟）。
- T – Type: What kind of exercise you do (e.g., cycling, swimming).
- T – 类型：你从事的运动种类（如骑行、游泳）。
If you want to improve cardiovascular endurance, you might increase the frequency to 4 times a week, raise intensity, and lengthen time. If boredom sets in, change the type.
如果想提高心血管耐力，你可以把频率增加到每周 4 次、提高强度并延长时间。如果感到枯燥，就改变运动类型。
Overload is another crucial idea: to get fitter, your body must work harder than it is used to. This can be done by manipulating FITT.
超负荷是另一个重要概念：要想更健康，身体必须承受比平时更强的负荷。这可以通过调整 FITT 来实现。
9. The Warm-Up and Cool-Down | 热身与放松
A proper warm-up should have three stages: pulse raiser, stretching, and sport-specific drills. A cool-down brings the body back to normal gradually.
一个完整的热身应包含三个阶段：提升心率、拉伸和专项练习。放松活动则让身体逐渐恢复到平静状态。
Pulse raiser: light jogging or skipping to increase heart rate and blood flow to muscles. This literally ‘warms up’ the muscle temperature.
提升心率：慢跑或开合跳以提高心率和肌肉血流量。这能真正“加热”肌肉温度。
Stretching: dynamic stretches (moving stretches like leg swings) are preferred before activity; static stretches (held for 15-30 seconds) are safer when the body is warm.
拉伸：活动前最好进行动态拉伸（如摆腿等移动拉伸）；静态拉伸（保持 15-30 秒）在身体暖和时更安全。
Cool-down: gentle jogging followed by static stretching helps remove waste products like lactic acid and reduces muscle soreness.
放松：先慢跑再进行静态拉伸，有助于清除乳酸等代谢废物，并缓解肌肉酸痛。
Memorise the sequence: ‘Raise, Stretch, Drill – and Finish with a Chill.’
记住这个顺序：“升温、拉伸、专项——最后放松收尾。”
10. Heart Rate and Exercise | 心率与运动
Your heart rate is the number of times your heart beats per minute (bpm). It is a useful indicator of how hard your body is working.
心率是心脏每分钟跳动的次数（次/分）。它是衡量身体运动强度的一个实用指标。
Resting heart rate is lower for fitter people because their hearts pump more blood per beat. A typical Year 7 student might have a resting heart rate around 70-80 bpm.
体格健壮的人静息心率更低，因为他们的心脏每搏输出更多血液。七年级学生的静息心率通常在 70-80 次/分左右。
Maximum heart rate can be estimated using the simple formula:
最大心率可以用以下简单公式估算：
Max HR = 220 − age
For a 12-year-old, estimated max HR = 220 − 12 = 208 bpm. This is only a guide, not an exact limit.
对一个 12 岁的学生，估算最大心率 = 220 − 12 = 208 次/分。这只是参考值，并非精确极限。
Training zones are ranges of heart rate that target different fitness improvements. The aerobic zone (60-80% of max HR) builds cardiovascular endurance. Remember ‘Zone for the bone to grow’ – meaning a comfortable, steady pace.
训练区间是针对不同体适能目标的心率范围。有氧区间（最大心率的 60-80%）能提高心血管耐力。可以记成“舒适节奏，稳步成长”。
11. Memory Tricks and Mnemonics | 记忆诀窍和助记符
Mnemonics turn tricky lists into easy words. Here are some favourites for OCR PE.
助记符能把难记的清单变成简单好记的词。下面是几个 OCR 体育里很受欢迎的方法。
For the 5 health-related fitness components: My Cat Bakes Magic Food (Muscular endurance, Cardiovascular endurance, Body composition, Muscular strength, Flexibility).
5 大健康相关要素：“My Cat Bakes Magic Food”（肌肉耐力、心血管耐力、身体成分、肌肉力量、柔韧性）。
For the 6 skill-related components: Aladdin Bakes Cookies Right Past Sunset (Agility, Balance, Coordination, Reaction time, Power, Speed).
6 大技能相关
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