📚 Year 7 SQA PE: Formula & Principle Quick Reference Handbook | 七年级 SQA 体育：公式定理速查手册
The SQA Physical Education curriculum for Year 7 introduces key scientific principles and formulas that explain how the body works during exercise. This quick reference handbook summarises essential formulas and theories, from heart rate calculations to mechanics and training principles. Each section provides clear English explanations followed by Chinese translations, making it an ideal study aid for bilingual learners.
七年级 SQA 体育课程介绍了关键的科学原理和公式，帮助解释身体在运动中的反应。本速查手册总结了从心率计算到力学和训练原则的基本公式与理论。每个部分都先提供清晰的英文解释，再给出中文翻译，是双语学习者的理想学习工具。
1. Maximum Heart Rate & Target Heart Zones | 最大心率与目标心率区间
The most common method to estimate maximum heart rate (HRmax) is the simple age-based formula: HRmax = 220 − age (in years). This gives a rough guide to the highest number of heartbeats per minute during maximal exercise. For a 12-year-old student, the estimated HRmax would be 208 bpm.
估算最大心率 (HRmax) 最常用的方法是基于年龄的简单公式：HRmax = 220 − 年龄（岁）。它提供了最大运动时每分钟心跳次数的粗略参考。对于一个12岁的学生，估算的最大心率是208次/分。
A more precise method for setting target heart rate zones is the Karvonen formula, which considers resting heart rate (HRrest). The formula is: Target HR = ((HRmax − HRrest) × desired intensity percentage) + HRrest. For moderate-intensity exercise (60–70%), the resulting range provides a safe and effective training zone.
设定目标心率区间更精确的方法是卡沃南公式，它考虑了安静心率 (HRrest)。公式为：目标心率 = ((HRmax − HRrest) × 所需强度百分比) + 安静心率。对于中等强度运动（60–70%），得出的区间提供了一个安全有效的训练区域。
2. Body Mass Index (BMI) | 身体质量指数
BMI is a simple measure used to classify underweight, normal weight, overweight, and obesity. The formula is: BMI = weight (kg) ÷ height² (m²). It gives a general indication of body composition but does not distinguish between muscle and fat, so athletes may have a high BMI without being overweight.
BMI 是一种用于划分体重不足、正常体重、超重和肥胖的简单指标。公式为：BMI = 体重（kg）÷ 身高²（m²）。它能反映身体成分的总体状况，但无法区分肌肉和脂肪，因此运动员可能 BMI 较高但并非超重。
For children and teenagers, BMI is interpreted using age- and sex-specific percentile charts. A healthy BMI typically falls between the 5th and 85th percentiles.
对于儿童和青少年，BMI 的解读采用年龄和性别特定的百分位数图表。健康的 BMI 通常位于第5百分位至第85百分位之间。
3. Calorie Expenditure Using METs | 用代谢当量计算卡路里消耗
Metabolic Equivalent of Task (MET) is a unit that describes the energy cost of physical activities. 1 MET is the rate of energy expenditure while sitting at rest. Calorie (kcal) consumption can be estimated as: Calories burned = MET × body weight (kg) × time (hours). For example, jogging at 8 km/h is about 8 METs. A 40 kg student jogging for 30 minutes (0.5 h) burns approximately 8 × 40 × 0.5 = 160 kcal.
代谢当量 (MET) 是描述体育活动能量消耗的单位。1 MET 表示安静坐着时的能量消耗速率。卡路里消耗可估算为：消耗热量 (千卡) = MET × 体重 (kg) × 时间 (小时)。例如，以8公里/小时慢跑约8 MET。一个40公斤的学生慢跑30分钟（0.5小时）大约消耗 8 × 40 × 0.5 = 160 千卡。
Using MET values, pupils can plan activities to meet daily energy expenditure goals and understand the link between physical activity and energy balance.
利用MET值，学生可以规划活动以达到每日能量消耗目标，并理解体育活动与能量平衡之间的关系。
4. Speed, Velocity & Acceleration | 速率、速度与加速度
Speed is a scalar quantity that measures how fast an object moves, calculated as: Speed = Distance ÷ Time. For instance, if a sprinter covers 100 m in 14 seconds, her average speed is 100 ÷ 14 ≈ 7.14 m/s. Velocity is a vector; it includes direction (e.g., 5 m/s north).
速率是一个标量，衡量物体运动的快慢，计算公式为：速率 = 距离 ÷ 时间。例如，一名短跑运动员在14秒内跑完100米，她的平均速率约为 7.14 米/秒。速度是一个矢量，包含方向（例如向北5米/秒）。
Acceleration describes how quickly velocity changes, given by: Acceleration = (Final Velocity − Initial Velocity) ÷ Time. A positive value means speeding up, while a negative value (deceleration) means slowing down.
加速度描述的是速度变化的快慢，公式为：加速度 = (末速度 − 初速度) ÷ 时间。正值表示加速，负值（减速度）表示减速。
In sports, understanding these concepts helps analyse a player’s change of direction, sprint starts, and reaction times.
在体育运动中，理解这些概念有助于分析运动员的变向、起跑和反应时间。
5. Power in Sport | 运动中的功率
Power is the rate of doing work or transferring energy. The basic formula is: Power = Work ÷ Time. Work is done when a force moves an object; Work = Force × distance. Therefore, Power = (Force × distance) ÷ Time = Force × velocity. In sport, high power output often distinguishes explosive athletes, such as jumpers, sprinters, and weightlifters.
功率是做功或传递能量的速率。基本公式为：功率 = 功 ÷ 时间。当一个力使物体移动时即为做功；功 = 力 × 距离。因此，功率 = (力 × 距离) ÷ 时间 = 力 × 速度。在体育运动中，高功率输出往往体现了爆发力型运动员的特征，如跳跃、短跑和举重运动员。
For example, the vertical jump test estimates leg power by measuring jump height and body weight. The Sayers equation can be used: Peak Power (W) = 60.7 × jump height (cm) + 45.3 × body mass (kg) − 2055.
例如，垂直纵跳测试通过测量跳起高度和体重来估算腿部功率。可使用赛尔斯方程：峰值功率 (W) = 60.7 × 跳起高度 (cm) + 45.3 × 体重 (kg) − 2055。
6. Moment of Force & Levers | 力矩与杠杆
A moment is the turning effect of a force around a pivot, calculated as: Moment = Force × perpendicular distance from the pivot. The principle of moments states that for an object to be in rotational equilibrium, the sum of clockwise moments equals the sum of anticlockwise moments.
力矩是力绕支点产生的转动效应，计算公式为：力矩 = 力 × 力臂（支点到力作用线的垂直距离）。力矩原理指出，物体要处于转动平衡，顺时针力矩之和必须等于逆时针力矩之和。
In the human body, muscles, bones, and joints act as lever systems. Three classes of levers exist, determined by the relative positions of the fulcrum, effort, and load. For example, the elbow joint – where the biceps brachii lifts the forearm – is a third-class lever, favouring speed and range of motion over force.
在人体中，肌肉、骨骼和关节构成杠杆系统。根据支点、力点和阻力点的相对位置，杠杆分为三类。例如，肘关节——肱二头肌提起前臂——属于第三类杠杆，以牺牲力的大小换取速度和运动幅度。
7. Kinetic and Potential Energy | 动能与势能
Kinetic energy (KE) is the energy of motion: KE = ½ m v², where m is mass (kg) and v is velocity (m/s). A faster-moving object or a heavier ball has more kinetic energy. Gravitational potential energy (PE) is stored energy due to height: PE = m g h, where g = 9.8 m/s² and h is height (m).
动能 (KE) 是运动的能量：KE = ½ m v²，其中 m 是质量 (kg)，v 是速度 (m/s)。运动速度越快或球越重，动能越大。重力势能 (PE) 是由于高度而储存的能量：PE = m g h，其中 g = 9.8 m/s²，h 是高度 (m)。
These energy transformations are crucial in sports: during a high jump, chemical energy from muscles is converted to kinetic energy on take-off, then to gravitational potential energy at the peak of the jump.
能量转换在体育运动中至关重要：在跳高中，肌肉的化学能在起跳时转化为动能，然后在最高点转化为重力势能。
8. FITT Principle | FITT 训练原则
FITT stands for Frequency, Intensity, Time, and Type. It is a foundational principle for designing effective training programmes. Frequency refers to how often exercise is performed; Intensity is how hard the activity is; Time is the duration of each session; Type indicates the kind of exercise chosen (e.g., aerobic, strength).
FITT 代表频率 (Frequency)、强度 (Intensity)、时间 (Time) 和类型 (Type)。它是设计有效训练计划的基本原则。频率指锻炼的频次；强度指活动的难易程度；时间指每次训练的持续时间；类型指所选的练习种类（如有氧、力量）。
Manipulating any of these four variables allows a coach or athlete to progressively overload the body and avoid plateaus. For example, increasing running distance (Time) or adding a hill (Intensity) can stimulate further adaptations.
调整这四个变量中的任何一个，都可以让教练或运动员对身体施加渐进超负荷，避免进入平台期。例如，增加跑步距离（时间）或加入上坡训练（强度）能刺激进一步的适应。
FITT Variables: F – how many days per week; I – heart rate, rating of perceived exertion; T – minutes per session; T – swimming, cycling, resistance training.
FITT 变量：F – 每周天数；I – 心率、主观疲劳感觉等级；T – 每次练习分钟数；T – 游泳、骑车、抗阻
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