Year 7 SQA PE: Vocabulary & Terminology Quick Memorisation Guide | Year 7 SQA 体育：词汇术语速记指南

📚 Year 7 SQA PE: Vocabulary & Terminology Quick Memorisation Guide | Year 7 SQA 体育：词汇术语速记指南

Mastering the language of Physical Education is a game-changer for Year 7 SQA learners. It not only boosts your performance in written assessments but also helps you communicate clearly during practical sessions and understand your own body’s responses. This guide is designed to help you lock in the most important PE terms quickly and effectively, using simple explanations, paired translations, and clever memory hooks.

掌握体育术语对 Year 7 SQA 学生来说是一项关键技能。它不仅能提高你在笔试中的成绩，还能让你在实践课中清晰沟通，并理解自身的身体反应。本指南旨在通过简单解释、中英对照和巧妙的记忆线索，帮助你快速有效地记住最重要的体育术语。

1. Health-Related Fitness Components | 健康相关体能要素

Cardiorespiratory endurance is the ability of your heart, lungs and blood vessels to supply oxygen to your working muscles during sustained physical activity. The more efficient this system, the longer you can run, swim or cycle without tiring.

心肺耐力是指心脏、肺和血管在持续运动中向工作肌肉输送氧气的能力。这个系统效率越高，你跑步、游泳或骑行时感到疲劳的时间就越晚。

Muscular endurance refers to the capacity of a muscle or muscle group to perform repeated contractions against a resistance for an extended period. Think of holding a plank or doing many sit-ups without stopping.

肌肉耐力指肌肉或肌群长时间对抗阻力反复收缩的能力。想象一下保持平板支撑或连续做多个仰卧起坐。

Muscular strength is the maximum amount of force a muscle can produce in a single effort. This is typically measured by exercises like a one-rep-max bench press or a leg press test.

肌肉力量是肌肉单次最大用力时产生的力量。通常通过一次最大推举或腿举等测试来衡量。

Flexibility is the range of motion available at a joint. It is influenced by the length and elasticity of muscles and tendons, and can be improved through static and dynamic stretching routines.

柔韧性指关节的活动范围。它受肌肉和肌腱的长度与弹性影响，并可通过静态和动态拉伸来改善。

Body composition describes the proportion of fat, bone, water and muscle in the human body. Health-focused PE lessons often track body mass index (BMI) and waist-to-hip ratio as simple indicators, although more accurate scans exist.

身体成分描述了人体内脂肪、骨骼、水分和肌肉的比例。以健康为导向的体育课常以身体质量指数(BMI)和腰臀比作为简单指标，不过也存在更精准的扫描方法。

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2. Skill-Related Fitness Components | 技能相关体能要素

Agility is the ability to change direction quickly and accurately while maintaining balance. Shuttle runs and zigzag cone drills are classic ways to develop agility.

敏捷性是在保持平衡的同时快速准确地改变方向的能力。折返跑和之字形锥形筒训练是发展敏捷性的经典方法。

Balance is the maintenance of the body’s centre of mass over its base of support. It can be static (holding a handstand) or dynamic (staying upright on a moving skateboard).

平衡性是指身体重心保持在支撑面范围内的能力。它可以是静态的（如倒立）或动态的（如在移动滑板上保持直立）。

Coordination involves the smooth integration of senses and body parts to produce efficient movement. Catching a ball, dribbling a basketball and performing a tennis serve all demand excellent hand-eye coordination.

协调性指感官与身体部位顺畅配合以产生高效运动的能力。接球、运篮球和发网球都需要极佳的手眼协调。

Power is the combination of speed and strength – the ability to exert maximum force in the shortest possible time. A standing long jump or a volleyball spike are explosive power movements.

爆发力是速度与力量的结合——在最短时间内发挥最大力量的能力。立定跳远或排球扣球都属于爆发性动作。

Reaction time is the interval between a stimulus and the start of your movement response. Sprinters reacting to a starting gun and goalkeepers saving a penalty kick rely on lightning-fast reaction time.

反应时指从刺激出现到动作响应开始之间的时间间隔。短跑运动员听到发令枪响和守门员扑救点球都依赖极快的反应时。

Speed is simply the rate at which someone can move all or part of their body. It can be measured in metres per second in a sprint test and is influenced by leg turnover and stride length.

速度就是一个人移动全身或局部身体的速度。短跑测试中以米/秒为单位测量，并受步频和步幅的影响。

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3. Movement Verbs & Key Actions | 运动动作与关键动词

Locomotor skills include actions that move the body from one place to another: running, hopping, jumping, skipping, galloping and sliding. These form the foundation of most invasion games and athletic events.

移动性技能包括将身体从一处移动到另一处的动作：跑、单脚跳、双脚跳、蹦蹦跳、侧滑步等。这些构成了大多数对抗性项目和田径运动的基础。

Manipulative skills involve handling an object with control, such as throwing, catching, kicking, striking, volleying and dribbling with hands or feet. Accurate passing in football or a crisp chest pass in netball both rely on refined manipulative skills.

操控性技能涉及有控制地操控物体，如投掷、接球、踢球、击球、凌空球以及手部或脚部运球。足球中的精准传球或无挡板篮球中的胸前传球都依赖精熟的操控性技能。

Non-locomotor skills are performed in place and include twisting, bending, stretching, swaying and balancing. They are essential in gymnastics, dance and even during a warm-up when performing torso rotations.

非移动性技能在原地完成，包括扭转、弯曲、伸展、摆动和平衡。这些在体操、舞蹈甚至热身时的躯干旋转中都至关重要。

Defensive and attacking signals used in team sports also qualify as terminology: marking, tackling, intercepting, shooting and clearing are verbs that describe specific roles.

防守与进攻指令在团队运动中也是术语：盯人、抢断、拦截、射门和解围都是描述具体角色的动词。

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4. Training Methods & Principles | 训练方法与原则

The FITT principle stands for Frequency, Intensity, Time and Type. It is the blueprint for designing any safe and effective training programme. For example, to improve cardiorespiratory endurance you might adjust the intensity to 60-80% of maximum heart rate.

FITT 原则代表频度、强度、时间和类型。它是设计任何安全有效训练计划的蓝图。例如，要提升心肺耐力，你可能会将强度调整到最大心率的60-80%。

Estimated Max Heart Rate = 220 – age

估算最大心率 = 220 – 年龄

Progressive overload means gradually increasing the stress placed on the body during training. If you always lift the same weight, your muscles have no reason to grow stronger; you must slowly increase resistance, repetitions or training density.

渐进超负荷意味着在训练中逐步增加施加在身体上的压力。如果你一直举相同的重量，肌肉就没有理由变得更强；你必须慢慢增加阻力、次数或训练密度。

Specificity states that training should be relevant to the sport or goal. A swimmer needs water-based conditioning, not just road cycling. A basketball player’s programme should mimic the stop-start, jump-heavy demands of the game.

针对性原则指训练应与运动项目或目标相关。游泳运动员需要水中体能训练，而不仅仅是公路自行车。篮球运动员的训练计划应模拟比赛中急停、起跳等需求。

Reversibility (also called detraining) happens when you stop training and fitness levels decline. Even a few weeks of inactivity can reduce cardiorespiratory endurance and muscle elasticity.

可逆性（也称停训）发生在停止训练后体能水平下降时。即使短短几周不活动，也会降低心肺耐力和肌肉弹性。

Repetition, set and rest form the core of any resistance workout. A ‘rep’ is one complete movement, a ‘set’ is a group of consecutive reps, and ‘rest’ is the recovery interval between sets.

重复次数、组数和休息构成任何抗阻训练的核心。‘一次动作’指一个完整动作，‘一组’是连续完成的一串动作，‘休息’是组间的恢复间隔。

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5. Body Systems & Physiological Terms | 身体系统与生理术语

Heart rate (HR) is the number of times your heart beats per minute (bpm). A typical resting HR for a Year 7 pupil ranges from 70 to 100 bpm, and it spikes during exercise to deliver oxygen-rich blood.

心率 (HR) 是心脏每分钟搏动的次数 (bpm)。Year 7 学生典型的安静心率在70到100 bpm，运动时会急剧升高以输送富氧血液。

Pulse is the rhythmic expansion and contraction of an artery as blood is pumped through it. You can locate your radial pulse on the thumb side of your wrist and use it to manually count beats.

脉搏是血液被泵出时动脉有节律的扩张和收缩。你可以在手腕拇指侧找到桡动脉脉搏并用来手工计数搏动。

Breathing rate is the number of breaths taken per minute. During exercise, your breathing rate increases to take in more O₂ and remove CO₂, helping to prevent a sharp drop in performance.

呼吸频率是每分钟吸气的次数。运动中呼吸频率增加以摄入更多 O₂ 并排出 CO₂，有助于防止运动表现急剧下降。

Warm-up is a preparatory phase involving light cardiovascular activity, dynamic stretches and sports-specific drills. It gradually raises heart rate, increases blood flow to muscles and mentally prepares you for the main session.

热身是准备阶段，包括轻度有氧活动、动态拉伸和专项练习。它逐步提升心率、增加肌群血流量并让你在心理上为主课做好准备。

Cool-down consists of low-intensity movement and static stretching after exercise. It helps to gradually lower heart rate, prevent blood pooling and reduce muscle stiffness the next day.

整理活动指运动后的低强度运动和静态拉伸。它有助于逐渐降低心率、防止血液淤积并减轻第二天的肌肉僵硬。

Aerobic exercise uses oxygen to fuel sustained activities, such as jogging or dancing. Anaerobic exercise relies on energy sources stored in the muscles and fuels short, high-intensity bursts like sprints or heavy lifts.

有氧运动利用氧气供能，如慢跑或跳舞。无氧运动依赖肌肉中储存的能量，为短跑或大重量举重等高强度短暂爆发供能。

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6. Team Sports Terminology | 团队运动术语

Possession means having control of the ball or object. Maintaining possession through accurate passing and intelligent movement is often the key to dictating the pace of a game.

控球指控制住球或器械。通过精准传球和聪明跑动保持控球权往往是掌控比赛节奏的关键。

Offside is a rule in sports like football and hockey designed to stop attacking players from gaining an unfair advantage by being too close to the opponent’s goal without enough defenders behind the ball.

越位是足球、曲棍球等运动中的规则，旨在阻止进攻球员因过于靠近对方球门或身后防守队员不足而获得不公平优势。

Tackling and interception are defensive terms. A tackle aims to win the ball from an opponent, while an interception means reading the play to cut out a pass before it reaches its target.

抢断与拦截均为防守术语。抢断旨在从对手脚下赢得球权，而拦截则意味着预判球路并在传球到达目标前将其截下。

Shooting and finishing refer to the action of trying to score. Inside the foot, laces-driven or finesse shots are different techniques used to beat a goalkeeper or reach a target area.

射门与终结指尝试得分的动作。脚内侧推射、正脚背抽射或弧线球是击败守门员或命中目标区域的不同技术。

Formation describes the shape of a team and how players are arranged on the field or court. Common formations like 4-2-2 or 2-3-1 indicate the number of players in defence, midfield and attack.

阵型描述球队的形状以及球员在场地上的排布方式。常见的阵型如4-2-2或2-3-1，表示防守、中场和进攻线上的人数。

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7. Safety, Equipment & Environment | 安全、器材与环境术语

Personal protective equipment (PPE) includes items like shin guards, mouthguards, helmets and goggles. Wearing the correct PPE reduces injury risk significantly, especially in contact or fast-moving sports.

个人防护装备 (PPE) 包括护腿板、护齿、头盔和护目镜等。佩戴合适的防护装备可显著降低受伤风险，尤其在接触性或快速运动中。

Hydration refers to maintaining adequate fluid levels before, during and after exercise. Dehydration can impair concentration, cause cramps and raise heart rate even at low intensities.

水合作用指在运动前、中、后保持充足的体液水平。脱水会损害注意力、引发抽筋，即使在低强度下也会使心率升高。

Sprains and strains are common soft-tissue injuries. A sprain involves ligaments, while a strain involves muscles or tendons. The immediate care follows the RICE protocol: Rest, Ice, Compression, Elevation.

扭伤与拉伤是常见的软组织损伤。扭伤涉及韧带，拉伤涉及肌肉或肌腱。即时护理遵循RICE原则：休息、冰敷、加压、抬高。

Playing surface terms like astroturf, hardwood, sprung floor and wet grass affect grip, bounce and injury risk. Participants often change footwear depending on the surface texture and weather conditions.

场地表面术语如人造草皮、硬木地板、弹性地板和湿草地会影响摩擦力、弹跳和受伤风险。参与者常根据表面纹理和天气状况更换鞋具。

Risk assessment is a safety check performed before any activity to spot potential hazards such as broken equipment, slippery areas or overcrowding, and then put controls in place.

风险评估是活动前进行的安全检查，旨在发现潜在危险如破损器材、湿滑区域或拥挤情况，并落实控制措施。

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8. Quick Memorisation Techniques | 速记技巧

Flashcards with dual language: Write the English term on one side and the Chinese meaning plus a short definition on the reverse. Test yourself daily, shuffling the cards to avoid memorising the order rather than the word.

双语闪卡：一面写英文术语，另一面写中文含义和简短定义。每天自测，洗乱卡片以避免记住顺序而非词汇。

Mnemonic stories: Link terms to vivid, even silly images. Picture a flexi gymnast bending like a rubber band to remember flexibility, or imagine a heart leaping onto a ‘cardio’ machine to recall cardiorespiratory endurance.

助记故事法：将术语与生动甚至滑稽的图像挂钩。想象一个柔韧的体操运动员像橡皮筋一样弯曲来记住柔韧性，或脑补一颗心脏跳上‘有氧’器械来回忆心肺耐力。

Acronyms and word chunks: The FITT principle itself is an acronym you can use to remember its four elements. Similarly, for skill-related components, create a silly phrase: ‘All Boys Can Play Rugby Slowly’ (Agility, Balance, Coordination, Power, Reaction time, Speed).

首字母缩写与组块：FITT原则本身就是可用来记其四要素的缩写。同样，对于技能相关要素，编一句顺口溜：‘敏捷平衡协调力，爆发反应加速度’。

Grouping by opposites: Pair terms like aerobic/anaerobic, static/dynamic stretching, or flexion/extension. Your brain retains contrasting concepts more firmly than isolated ones.

反义分组：将有对立关系的术语配对，如有氧/无氧、静态/动态拉伸、屈/伸。大脑对对比概念的巩固效果远好于孤立记忆。

Movement-based learning: Act out the verbs! Perform a squat when learning ‘flexion’ or mimic a goalkeeper dive to internalise ‘reaction time’. The physical action anchors the word in your memory.

动作学习法：把动词演出来！学‘屈曲’时做个深蹲，或模仿守门员侧扑来内化‘反应时’。身体动作能将词汇锚定在记忆中。

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9. Common Abbreviations & Acronyms | 常见缩写与缩略词

HR – Heart Rate: Measured in beats per minute (bpm); vital for monitoring intensity. A heart rate monitor provides instant HR data without needing to stop and count.

HR – 心率：以每分钟搏动次数 (bpm) 计量；对监测强度至关重要。心率监测仪无需停下计数即可提供即时心率数据。

bpm – Beats Per Minute: The unit for heart rate and music tempo in dance-based PE units. A resting bpm of 65 is generally more fit than a resting bpm of 100.

bpm – 每分钟搏动次数：心率以及舞蹈类体育单元中音乐节奏的单位。安静心率65 bpm通常比100 bpm身体素质更好。

RPE – Rating of Perceived Exertion: A subjective scale (often 1-10) where you rate how hard you feel you are working. It is useful when a heart rate monitor is not available.

RPE – 主观疲劳感知评分：一种主观量表（常为1-10分），用来评估你感觉自己的努力程度。在没有心率监测仪时很有用。

BMI – Body Mass Index: A simple index calculated as weight in kg divided by height in metres squared (kg/m²). Though not perfect, it gives a quick snapshot of body composition range.

BMI – 身体质量指数：用体重(kg)除以身高(m)的平方 (kg/m²) 得出的简单指数。虽不完美，但能快速反映身体成分区间。

BMI = weight (kg) / [height (m)]²

BMI = 体重(kg) / [身高(m)]²

ROM – Range of Motion: Describes the full movement potential of a joint. Stretching exercises aim to improve ROM, especially in shoulders, hips and spine.

ROM – 活动范围：描述关节的运动潜力。拉伸练习旨在改善活动范围，尤其是肩、髋和脊柱。

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10. Self-Check Vocabulary Chart | 词汇自测速查表

Use the table below to quickly test yourself: cover the right column and recall the Chinese meaning from the English term, or vice versa. Tick the box once you can recall it instantly three days in a row.

使用下表快速自测：遮住右列，由英文术语回忆中文含义，或反过来。连续三天能立即回忆起就打勾。

English Term	中文术语	自测✅
Cardiorespiratory Endurance	心肺耐力
Muscular Endurance	肌肉耐力
Agility	敏捷性
Coordination	协调性
Power	爆发力
FITT Principle	FITT 原则
Aerobic Exercise	有氧运动
Anaerobic Exercise	无氧运动
Heart Rate (HR)	心率
Hydration	水合作用
Offside	越位
Personal Protective Equipment	个人防护装备

Repeat these checks weekly and combine them with the memory techniques from Section 8. Over time you will find these terms become second nature, allowing you

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