Year 7 SQA Physical Education: Vocabulary & Terminology Quick-Reference Guide | 词汇术语速记指南

📚 Year 7 SQA Physical Education: Vocabulary & Terminology Quick-Reference Guide | 词汇术语速记指南

Learning the language of Physical Education is the first step towards improving your performance and understanding your body. This guide breaks down essential PE terms for Year 7 (S1) pupils following the SQA curriculum, offering simple definitions, memorable mnemonics, and quick-reference tricks to help you speak the sporty language with confidence.

学习体育的语言是提高运动表现和了解自己身体的第一步。本指南拆解了遵循 SQA 课程体系的 Year 7 (S1) 学生必须掌握的核心体育术语，提供了简明定义、好记的口诀和快速参考技巧，帮助你自信地说出地道的体育用语。

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1. Health-Related Fitness Components | 健康相关体适能组成部分

Health-related fitness components directly affect your overall wellbeing and ability to carry out daily tasks without fatigue. The five key components are Cardiovascular Endurance, Muscular Endurance, Muscular Strength, Flexibility, and Body Composition.

健康相关体适能组成部分直接关系到你的整体健康和在进行日常活动时不感到疲劳的能力。五个关键组成部分是心血管耐力、肌肉耐力、肌肉力量、柔韧性和身体成分。

A popular mnemonic to lock these in is “Can My Monkey Flex Big?” where C = Cardiovascular endurance, M = Muscular endurance, M = Muscular strength, F = Flexibility, and B = Body composition. Picture a strong, stretchy monkey flexing its huge biceps — silly images stick in your brain faster.

一个流行的记忆口诀是 “Can My Monkey Flex Big?”，其中 C 代表心血管耐力 (Cardiovascular endurance)，M 代表肌肉耐力 (Muscular endurance)，M 代表肌肉力量 (Muscular strength)，F 代表柔韧性 (Flexibility)，B 代表身体成分 (Body composition)。想象一只强壮又柔软的猴子在弯曲它巨大的二头肌——荒诞的画面能让知识迅速粘在脑海里。

Cardiovascular endurance is how well your heart and lungs deliver oxygen during long-duration activities like cross-country running.

心血管耐力是指心脏和肺部在持久性活动中（如越野跑）输送氧气的能力。

Muscular endurance means repeating movements without tiring, helpful for burpees or cycling uphill.

肌肉耐力意味着不疲劳地重复动作，这对波比跳或上坡骑行很有帮助。

Muscular strength is the maximum force a muscle can produce in one go, tested by a heavy push or pull.

肌肉力量是肌肉单次能产生的最大力，可用一次沉重的推举或拉引测试。

Flexibility is the range of motion around a joint, crucial for smooth sprinting and preventing pulls.

柔韧性是关节的活动范围，对流畅冲刺和防止肌肉拉伤至关重要。

Body composition refers to the percentage of fat, muscle and bone in your body.

身体成分指的是体内脂肪、肌肉和骨骼的百分比构成。

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2. Skill-Related Fitness Components | 技能相关体适能组成部分

Skill-related fitness components help you perform well in sports and games. They are Agility, Balance, Coordination, Power, Reaction Time, and Speed. To recall them fast, use the mnemonic “A Big Cat Pounces Really Swiftly”.

技能相关体适能组成部分帮助你在运动和比赛中表现出色。它们包括敏捷性、平衡、协调性、爆发力、反应时间和速度。要快速记忆，使用口诀 “A Big Cat Pounces Really Swiftly” (一只大猫扑得真快)。

Agility is the ability to change direction quickly while staying in control — essential for rugby sidesteps or netball dodges.

敏捷性是在保持控制的同时快速变向的能力——对橄榄球侧步躲闪或无挡板篮球的晃动变向必不可少。

Balance means keeping your body steady whether stationary (standing on one leg in gymnastics) or moving (landing from a jump).

平衡指身体保持稳定的能力，无论是静止状态（如体操单脚站立）还是运动中（跳跃落地）。

Coordination is the smooth combination of eyes, hands and feet, like hitting a tennis ball cleanly or dribbling in hockey.

协调性是眼睛、手和脚的流畅配合，比如干净地击打网球或在曲棍球中运球。

Power combines strength and speed, the ‘oomph’ needed to launch a javelin or smash a volleyball.

爆发力是力量和速度的结合，即投掷标枪或扣杀排球时所需的爆发劲。

Reaction time is how quickly you respond to a stimulus, for example a sprinter off the starting gun.

反应时间是回应刺激的快慢程度，例如短跑选手听到发令枪后的起跑反应。

Speed is simply moving your body parts quickly, visible when a winger dashes down the touchline.

速度就是快速移动身体部位的能力，可见于边锋沿边线冲刺的时刻。

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3. The FITT Principle | FITT 训练原则

The FITT principle is your recipe for designing effective training sessions. FITT stands for Frequency, Intensity, Time, and Type. Memorise it as “Fizzy Innings Taste Terrific” — imagine drinking a sparkling drink between innings in cricket.

FITT 原则是设计有效训练的方案。FITT 代表频率 (Frequency)、强度 (Intensity)、时间 (Time) 和类型 (Type)。把它记作 “Fizzy Innings Taste Terrific” —— 想象在板球局间喝一杯气泡饮料。

Frequency answers ‘how often?’ — maybe three jogging sessions per week.

频率回答 ‘多久一次？’ —— 比如每周三次慢跑。

Intensity tells ‘how hard?’ — you could measure it via heart rate or the talk test.

强度表示 ‘多剧烈？’ —— 你可以通过心率或谈话测试来衡量。

Time is ‘how long?’ — each session might last 30 minutes of continuous exercise.

时间指 ‘持续多久？’ —— 每次训练可能包含 30 分钟的连续运动。

Type specifies ‘what kind?’ — it could be swimming, cycling, or a team sport.

类型明确 ‘哪种运动？’ —— 可以是游泳、骑行或团体运动。

When you adjust one of these four factors, the training effect changes. A quick phrase like “Friendo, Increase The Technique” can remind you to tweak FITT variables progressively.

当你调整这四个因素中的任何一个，训练效果就会改变。一句简单的短语 “Friendo, Increase The Technique” 可以提醒你循序渐进地微调 FITT 变量。

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4. Heart Rate Essentials | 心率核心词汇

Heart rate vocabulary helps you monitor workout intensity. The key terms are Resting Heart Rate (RHR), Maximum Heart Rate (MHR), and Target Heart Rate Zone. Use the story: “Rabbits Run, Mighty Horses Trot” where R = Resting, M = Maximum, and T = Target.

心率词汇帮助你监测锻炼强度。关键术语是静息心率 (RHR)、最大心率 (MHR) 和目标心率区。借助故事记忆：”Rabbits Run, Mighty Horses Trot” (兔子奔跑，骏马疾走)，其中 R 代表静息 (Resting)，M 代表最大 (Maximum)，T 代表目标 (Target)。

Resting Heart Rate is the number of beats per minute when you are completely still, best taken first thing in the morning. A lower RHR generally indicates a stronger heart.

静息心率是你完全静止时每分钟心跳次数，最好在清晨醒来时测量。较低的静息心率通常表明心脏更加强健。

Maximum Heart Rate is roughly 220 minus your age. For a 12-year-old, MHR = 220 – 12 = 208 bpm.

最大心率粗略估计为 220 减去你的年龄。对于 12 岁的学生，MHR = 220 – 12 = 208 次/分。

Target Heart Rate Zone is where you aim to keep your pulse during a workout to gain aerobic benefits, typically between 60% and 80% of your MHR. Think of it as the ‘sweet spot’ where fitness improves safely.

目标心率区是你在锻炼期间努力维持的脉搏范围，以获得有氧收益，通常是最大心率的 60% 到 80% 之间。把它当作安全提升体能的 ‘甜区’。

For quick recall, memorise the sentence: “Regular humans measure time inside fitness zones.” The first letters R, H, M, T, F can jog your memory about the heart-rate family.

为了快速回忆，记住句子：”Regular humans measure time inside fitness zones.” 首字母 R, H, M, T, F 能帮助唤起心率术语家族的记忆。

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5. Movement Anatomy Made Easy | 运动解剖术语轻松记

Basic anatomical terms allow you to describe exercises precisely. Picture a stick figure and label the movements: Flexion (bending a limb), Extension (straightening it), Abduction (moving away from the body’s midline), Adduction (moving towards the midline), and Rotation (turning around an axis).

基础解剖术语让你能精确描述练习。在脑海中画一个火柴人并标记动作：屈曲 (弯曲肢体)、伸展 (伸直)、外展 (远离身体中线)、内收 (靠近中线) 和旋转 (绕轴转动)。

To never confuse abduction with adduction, think of ‘abduction’ as being ‘taken away’ — like someone abducted your arm outward. ‘Adduction’ is to ‘add’ the limb back to the body.

为了永远不混淆外展和内收，把 ‘abduction’ 想成 ‘被带走’ —— 像有人把你的手臂向外绑架走了。’Adduction’ 则是把肢体 ‘加回 (add)’ 身体。

Common examples include elbow flexion in a bicep curl, knee extension when kicking a ball, hip abduction during a side step, and shoulder rotation when bowling in cricket. Visualise your favourite sport action and name the joints working.

常见例子有二头弯举时的肘部屈曲、踢球时的膝关节伸展、侧步时的髋部外展以及板球投球时的肩部旋转。在脑海中想象你最爱的运动动作，并说出正在工作的关节名称。

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6. Muscles at a Glance | 核心肌肉一览

You do not need a medical degree to learn the main muscle names for Year 7. Key players are the biceps (front upper arm), triceps (back upper arm), quadriceps (front thigh), hamstrings (back thigh), and abdominals (stomach core), often called the ‘abs’.

Year 7 阶段不需要医学学位就能学会主要肌肉名称。关键角色包括肱二头肌 (上臂前部)、肱三头肌 (上臂后部)、股四头肌 (大腿前侧)、腘绳肌 (大腿后侧) 和腹肌 (腹部核心)，常称 ‘abs’。

A dorky memory trick: ‘Ben Truly Quit Hating Abs.’ The first letters B, T, Q, H, A match Biceps, Triceps, Quadriceps, Hamstrings, Abdominals. Draw a quick body outline during revision and label it repeatedly.

一个搞怪的记忆锦囊: ‘Ben Truly Quit Hating Abs.’ 首字母 B, T, Q, H, A 对应二头肌、三头肌、股四头肌、腘绳肌、腹肌。复习时快速画一个人体轮廓并反复标记。

Biceps contract to bend your elbow, triceps straighten it. Your quadriceps extend your knee when walking up stairs, while hamstrings bend your knee and help you decelerate. Abdominals stabilise your torso and protect your spine during lifts.

二头肌收缩使肘部弯曲，三头肌则负责伸直。股四头肌在上楼梯时伸展膝关节，而腘绳肌弯曲膝关节并帮助减速。腹肌在提举时稳定躯干并保护脊柱。

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7. Common Injury Terms | 常见运动损伤词汇

Injuries are part of sport, and knowing the terminology helps you communicate quickly for recovery. Frequent terms include Sprain (ligament injury), Strain (muscle or tendon injury), Fracture (broken bone), and Cramp (sudden, painful muscle contraction).

伤病是运动的一部分，了解术语能帮助你在康复过程中快速沟通。常见术语包括扭伤 (韧带损伤)、拉伤 (肌肉或肌腱损伤)、骨折 (骨裂) 和痉挛 (突然的疼痛性肌肉收缩)。

Think ‘Sprain = Stretching a strong rope’ because ligaments connect bone to bone like tough ropes. ‘Strain’ sounds like ‘strain your muscle when you strain pasta’ — overworking a muscle beyond its limit.

联想 ‘Sprain = 拉伸一条坚韧的绳子’，因为韧带像结实的绳子一样连接骨骼。’Strain’ 听上去像 ‘用力拉紧 (strain a muscle) 像滤面条一样使劲’ —— 肌肉超负荷工作。

The R.I.C.E. protocol should come to mind immediately: Rest, Ice, Compression, Elevation. Picture a bag of frozen peas resting on a raised, bandaged ankle — that image locks the steps.

应立刻想到 R.I.C.E. 处理法：休息 (Rest)、冰敷 (Ice)、加压 (Compression)、抬高 (Elevation)。想象一袋冷冻豌豆放在垫高的、缠好绷带的脚踝上——这个画面会锁住步骤。

Cramp can be remembered as ‘Crazy muscle shutdown.’ Stay hydrated and stretch to reduce cramps.

痉挛可记作 ‘疯狂的肌肉关闭 (Crazy muscle shutdown)’。保持水分和拉伸能减少痉挛发生。

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8. Training Methods Acronyms | 训练方法速记缩写

Different training methods develop different aspects of fitness. Key methods for S1 pupils are Continuous Training, Interval Training, Circuit Training, and Fartlek Training. Use the acronym ‘C I C F’ — imagine your coach shouting “C I C F, go!”

不同的训练方法发展不同的体适能方面。S1 学生需掌握的方法包括持续训练、间歇训练、循环训练和法特莱克训练。运用缩写 ‘C I C F’ —— 想象教练大喊 “C I C F, 出发！”

Continuous Training means steady exercise with no rests — like a 20-minute jog, great for cardiovascular endurance.

持续训练指无休息的稳定运动——例如 20 分钟慢跑，利于提升心血管耐力。

Interval Training alternates bursts of high-effort activity with recovery periods, like sprinting 30 seconds and walking 60 seconds. Think of it as a ‘work-and-rest sandwich.’

间歇训练交替高强度运动与恢复期，比如冲刺 30 秒步行 60 秒。把它想成一个 ‘劳作与休息的三明治’。

Circuit Training involves moving through different exercise stations with little rest, building both strength and muscular endurance. Visualise a round circuit of stations labelled with body-weight exercises.

循环训练涉及依次经过不同练习站且休息很短，同时增强力量和肌肉耐力。在脑海中想象一圈站点，标有体重练习项目。

Fartlek is Swedish for ‘speed play,’ a fun mix of fast and slow running, often done outdoors on varied terrain. ‘Fartlek’ sounds like ‘fast-fun-play’ — that connection helps you remember it is a flexible, playful method.

Fartlek 是瑞典语 ‘速度游戏’，一种快慢跑混合的有趣训练，常在多变地形上户外进行。’Fartlek’ 听上去像 ‘快-趣-玩’ (fast-fun-play) —— 这种联系帮助你记住它是一种灵活、趣味的方法。

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9. Nutrition and Hydration Lingo | 营养和水分补给术语

Fueling your body correctly affects energy levels and recovery. Important terms are Carbohydrates (the main fuel), Proteins (for growth and repair), Fats (for slow-burning energy), and Hydration (water intake). The simple mnemonic “Car Parks Have Floors” covers the first three.

正确地为身体补充能量会影响精力水平和恢复。重要术语包括碳水化合物 (主要燃料)、蛋白质 (用于生长和修复)、脂肪 (缓慢燃烧的能量) 和水合 (水分摄入)。简单的首字母联句 “Car Parks Have Floors” 涵盖前三个。

Carbohydrates are stored as glycogen and provide quick energy, found in pasta, rice and bread. Think ‘carbs ignite the engine.’

碳水化合物以糖原形式储存并提供快速能量，存在于面食、米饭和面包中。联想 ‘碳水点燃引擎’。

Proteins repair tiny muscle tears after exercise; found in eggs, chicken and beans. ‘Proteins patch up your muscles.’

蛋白质修复运动后的肌肉微损伤；存在于蛋类、鸡胸肉和豆类中。’蛋白质修补你的肌肉’。

Fats insulate organs and provide a long-term energy reserve. Healthy sources include avocados and nuts.

脂肪保护器官并提供长期能量储备。健康来源包括牛油果和坚果。

Hydration governs performance and concentration. Even 1% dehydration can impair your decision-making in sport. Picture a water bottle with a clock face to remind yourself to sip regularly every quarter of an hour.

水合状态左右着运动表现和注意力。即使 1% 的脱水也可能损害你在运动中的决策能力。想象一个带有时钟图案的水瓶，提醒自己每刻钟小口补水。

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10. Fitness Testing Buzzwords | 体适能测试术语

You will often measure your progress through standardised tests. Familiar tests include the Multi-Stage Fitness Test (bleep test), the Illinois Agility Run, the Sit and Reach Test, and the Hand Grip Dynamometer Test. Chant the acronym “M I S H” — short for “Mish, mash your fitness!”

你经常会通过标准化测试来衡量进步。熟悉的测试包括多阶体能测试 (蜂鸣测试)、伊利诺伊敏捷性跑、坐位体前屈测试和握力计测试。反复念诵缩写 “M I S H” —— 意为 ‘Mish, 搅动你的体适能！’

The Multi-Stage Fitness Test estimates cardiovascular endurance; you run between cones in time with beeps that get faster each minute.

多阶体能测试衡量心血管耐力；你必须在圆锥之间随着逐渐加快的蜂鸣声节奏跑动。

Illinois Agility Run tests your ability to start, stop, and change direction around a course — a true test of agility.

伊利诺伊敏捷性跑测试在路线中启动、停止和变向的能力 —— 是敏捷性的真实检验。

Sit and Reach assesses flexibility of the hamstrings and lower back; you push a slider forward with extended knees.

坐位体前屈评估腘绳肌和下背部的柔韧性；你需在膝盖伸直的情况下向前推动滑块。

Hand Grip Dynamometer measures static strength via a squeeze handle. Recording results lets you see improvements over a term.

握力计通过挤压手柄测量静态力量。记录结果能让你在一个学期中看到进步。

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11. Game Play Terminology | 比赛战术常用词

Understanding instructions during a game is easier when you know the vocabulary. Key terms are Possession (your team has the ball), Attack (moving forward to score), Defence (protecting your goal), Transition (switching from attack to defence or vice versa), and Width/Depth (spreading out and supporting).

了解词汇能让理解比赛中指令变得更容易。关键词包括控球 (你的队伍持球)、进攻 (向前推进得分)、防守 (保护球门)、攻防转换 (由攻转守或由守转攻) 以及宽度/纵深 (拉开阵型并提供支援)。

Link them with a story: “Pandas Attack During Tea With Ducks” where P=Possession, A=Attack, D=Defence, T=Transition, W=Width, D=Depth. The sillier the image, the better the recall.

用一个故事串联它们：”Pandas Attack During Tea With Ducks” (熊猫们在与鸭子喝茶时发起攻击)，其中 P=控球, A=进攻, D=防守, T=转换, W=宽度, D=纵深。画面越滑稽，记忆越牢固。

Possession requires accurate passing; attack demands creative movement; defence relies on marking and tackling; transition is the moment of winning or losing the ball; width stretches the opposition and depth provides passing options behind the ball carrier.

控球需要精准传球；进攻需要创造性跑位；防守依赖盯人和铲球；转换就是赢得或失去球权的瞬间；宽度拉伸对手防线，纵深为持球者身后提供传球选择。

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12. Top Revision Hacks for PE Vocabulary | PE 词汇终极复习妙招

Combine the above tricks into a daily revision habit. Create your own colourful flashcards with the term on one side and the mnemonic on the other. Stick them on your bedroom mirror or kitchen fridge so you see them every morning.

将上述技巧融入每日复习习惯中。自制彩色抽认卡，一面写术语，另一面写记忆口诀。把它们贴在卧室镜子或厨房冰箱上，每天早晨都能看到。

Use the ‘memory palace’ technique: visualise your school gym. As you walk around, place a fitness term at each station — the treadmill could be ‘Cardiovascular,’ the dumbbells ‘Muscular Strength,’ and the floor mat ‘Flexibility.’ Then mentally walk through it during an exam.

运用 ‘记忆宫殿’ 技术：想象学校的体育馆。当你走进去时，在每一个区域放置一个体适能术语 —— 跑步机放 ‘心血管耐力’，哑铃放 ‘肌肉力量’，瑜伽垫放 ‘柔韧性’。然后在考试时在脑海中穿行一遍。

Recite mnemonics out loud while warming up before PE class. Saying “Can My Monkey Flex Big?” as you stretch your hamstrings brings the words to life. Partner quizzing also works: ask a friend to call out a definition while you respond with the term, using the first-letter hint if needed.

在体育课热身时大声背诵口诀。一边拉腘绳肌一边说 “Can My Monkey Flex Big?” 能让词汇活起来。同伴测验也很奏效：让朋友说出定义，你答出对应术语，必要时借助首字母提示。

Finally, keep a small terminology notebook sorted by topic. Each time you hear a new word — like ‘aerobic’ or ‘anaerobic’ — add it with your own homemade mnemonic. Regular review of just five minutes a day will make PE vocabulary feel like a second language.

最后，准备一本按主题分类的小型术语笔记本。每次听到新词 —— 比如 ‘有氧’ 或 ‘无氧’ —— 就加上自己编的口诀。每天仅需五分钟的定期复习，就能让体育词汇像第二语言一样信手拈来。

Published by TutorHao | Physical Education Revision Series | aleveler.com

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