📚 Year 8 Edexcel Physical Education: Vocabulary & Terminology Quick-Memory Guide | 八年级爱德思体育：词汇术语速记指南
Mastering the key vocabulary and terminology in Year 8 Edexcel Physical Education is essential for both written exams and practical performance. This guide groups terms into logical categories, provides clear bilingual definitions, and shares memory aids to help you learn faster and retain concepts longer. Use it as your go-to revision companion for quizzes, assignments, and end-of-topic tests.
掌握八年级爱德思体育的关键词汇和术语对于笔试和实践表现都至关重要。本指南将术语分成逻辑清晰的类别，提供明确的双语定义，并分享记忆辅助方法，帮助你更快学习、更持久记忆。请将其作为测验、作业和单元测验的首选复习伴侣。
1. Health-Related Fitness Components | 健康相关体能要素
Health-related fitness components are directly linked to your overall well-being and the ability to carry out everyday activities without fatigue. The five key components are cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition.
健康相关体能要素与你的整体健康以及在日常生活中不疲劳地活动的能力直接相关。五个关键要素是心肺耐力、肌肉力量、肌肉耐力、柔韧性和身体成分。
Cardiorespiratory endurance is the ability of the heart, lungs, and blood vessels to supply oxygen to working muscles during sustained exercise. It improves through activities like running, cycling, and swimming.
心肺耐力指心脏、肺和血管在持续运动中向工作肌肉输送氧气的能力。通过跑步、骑自行车和游泳等活动可以提高。
Muscular strength is the maximum force a muscle or muscle group can exert in a single effort. It is developed through weightlifting and resistance exercises.
肌肉力量是指一块肌肉或肌群在单次用力时能产生的最大力量。通过举重和抗阻训练发展。
Muscular endurance is the ability of a muscle to repeatedly contract over an extended period without tiring. High repetitions with lighter weights build this quality.
肌肉耐力是一块肌肉在较长时间内反复收缩而不感到疲劳的能力。轻重量多次数的训练能够增强这一素质。
Flexibility refers to the range of motion around a joint. Stretching exercises such as static and dynamic stretching improve flexibility and reduce injury risk.
柔韧性是指关节周围的运动范围。静态和动态拉伸等练习可以改善柔韧性并降低受伤风险。
Body composition is the ratio of fat mass to lean mass (muscle, bone, water) in the body. A healthy body composition supports better performance and overall health.
身体成分是体内脂肪质量与瘦体重（肌肉、骨骼、水分）的比例。健康的身体成分有助于提高运动表现和整体健康。
Memory tip: Use the acronym ‘CMMFB’ – Cardio, Muscular strength, Muscular endurance, Flexibility, Body composition – to recall all five components quickly.
记忆技巧：使用首字母缩写 ‘CMMFB’（心肺、肌肉力量、肌肉耐力、柔韧性、身体成分）快速记住所有五个要素。
2. Skill-Related Fitness Components | 技能相关体能要素
Skill-related fitness components influence your ability to perform during games and sports. They include agility, balance, coordination, reaction time, speed, and power.
技能相关体能要素影响你在比赛和运动中的表现能力。包括敏捷性、平衡性、协调性、反应时、速度和爆发力。
Agility is the capacity to change direction rapidly while maintaining control of the body. It is vital in sports like football, netball, and tennis.
敏捷性是在控制身体的同时快速改变方向的能力。在足球、无板篮球和网球等运动中至关重要。
Balance is the ability to keep the body’s centre of mass over its base of support, whether stationary (static) or moving (dynamic). Gymnasts and dancers rely heavily on balance.
平衡性是指将身体重心保持在支撑面之上的能力，无论是静止（静态平衡）还是运动中（动态平衡）。体操运动员和舞者高度依赖平衡能力。
Coordination is the smooth integration of senses and body parts to produce accurate movements. Hand-eye coordination is essential for catching, throwing, and striking.
协调性是感觉与身体部位流畅整合以产生精确动作的能力。手眼协调对于接球、投掷和击球至关重要。
Reaction time measures how quickly a performer responds to a stimulus. Sprinters reacting to the starter’s gun and goalkeepers diving for a save demonstrate fast reaction times.
反应时衡量表演者对刺激作出反应的速度。短跑运动员对发令枪的反应以及守门员扑救都体现了快速的反应时。
Speed is the ability to move the body or body parts quickly. It can be expressed as linear speed (sprinting) or speed of limb movement (a fast arm swing in badminton).
速度是快速移动身体或身体部位的能力。可表现为直线速度（冲刺）或肢体移动速度（羽毛球中的快速挥臂）。
Power is the combination of strength and speed – the ability to exert maximum force in the shortest time. Power is evident in jumping, throwing, and explosive starts.
爆发力是力量和速度的结合——在最短时间内发挥最大力量的能力。爆发力在跳跃、投掷和爆发式起动中显而易见。
3. The FITT Principle | FITT 原则
The FITT principle is a framework used to design an effective exercise programme. FITT stands for Frequency, Intensity, Time, and Type. Applying these variables helps you progress safely and achieve specific goals.
FITT 原则是用于设计有效锻炼计划的框架。FITT 代表频率、强度、时间和类型。运用这些变量有助于安全地取得进步并实现特定目标。
Frequency refers to how often you exercise, typically measured in days per week. For cardiovascular improvement, a frequency of 3–5 times per week is recommended.
频率指你锻炼的频繁程度，通常以每周天数衡量。为提高心血管功能，建议每周锻炼3–5次。
Intensity indicates how hard you work during exercise. It can be monitored through heart rate, the talk test, or the Rating of Perceived Exertion (RPE). Moderate to vigorous intensity is needed for fitness gains.
强度表示你在锻炼中的努力程度。可以通过心率、谈话测试或主观疲劳感觉评分 (RPE) 来监测。要达到健身效果，需要中等至较大强度。
Time is the duration of each exercise session. For steady-state aerobic training, 20–60 minutes of continuous activity is common. Shorter durations apply to high-intensity interval training.
时间是每次锻炼的持续时间。对于稳态有氧训练，通常进行20–60分钟持续活动。高强度间歇训练的持续时间较短。
Type describes the mode of activity, such as swimming, cycling, team sports, or resistance training. The type should match your goals and enjoyment to encourage consistency.
类型指活动的模式，如游泳、骑自行车、团队运动或抗阻训练。类型应与你的目标和兴趣匹配，以鼓励持之以恒。
Quick recall: Remember ‘FITT’ as ‘Frequent, Intense, Timed, Typed’ sessions.
快速记忆：把 ‘FITT’ 记成 “Frequent (频繁), Intense (高强度), Timed (定时), Typed (分清类型)” 的训练。
4. Heart Rate and Training Zones | 心率与训练区间
Monitoring heart rate (HR) is a reliable way to measure exercise intensity and ensure you are training in the correct zone for your goal, whether it is fat burning, aerobic fitness, or high-intensity performance.
监测心率是衡量运动强度的可靠方法，能确保你在适合目标的区间内训练，无论是燃脂、有氧健身还是高强度表现。
Maximum Heart Rate (MHR) is the highest number of beats per minute your heart can reach during maximal exercise. It is commonly estimated using a simple formula:
最大心率 (MHR) 是心脏在最大强度运动中能达到的每分钟最高搏动次数。常用一个简单公式估算：
Max HR = 220 − age
For a 13-year-old student, the estimated MHR is 207 beats per minute (bpm). This is a guideline; actual values vary individually.
对于一名13岁学生，估算出的 MHR 为 207 次/分 (bpm)。这只是一个参考值，实际因人而异。
Resting Heart Rate (RHR) is your pulse when you are completely at rest, ideally measured in the morning before getting out of bed. A lower RHR typically indicates better cardiovascular fitness.
安静心率 (RHR) 是完全休息时的脉率，最好在早晨起床前测量。较低的 RHR 通常表示心血管健康状况更好。
Target Heart Rate Zone defines the optimal range for improving cardiorespiratory fitness. The commonly used aerobic training zone is 60–85% of MHR. For moderate exercise, aim for 50–70% of MHR.
靶心率区间指改善心肺适能的最佳范围。常用的有氧训练区间是最大心率的60–85%。中等强度运动则建议维持在最大心率的50–70%。
Recovery Heart Rate is how quickly your heart rate returns to normal after exercise. A faster drop suggests a well-conditioned cardiovascular system.
恢复心率指运动后心率恢复到正常的速度。恢复越快，说明心血管系统适应能力越强。
5. Methods of Training | 训练方法
Different training methods target specific fitness components. The table below summarises common methods used in Year 8 PE, their main focus, and examples.
不同的训练方法针对特定的体能要素。下表总结了八年级体育中常用的方法、主要训练目标及示例。
| Training Method / 训练方法 | Primary Focus / 主要目标 | Example / 示例 |
|---|---|---|
| Continuous training / 持续训练 | Cardiorespiratory endurance / 心肺耐力 | 30-minute steady run / 30分钟匀速跑 |
| Interval training / 间歇训练 | Speed, power, and aerobic capacity / 速度、爆发力与有氧能力 | 6 × 200m sprints with 90s rest / 6组200米冲刺，间歇90秒 |
| Circuit training / 循环训练 | Muscular endurance, strength, and all-round fitness / 肌肉耐力、力量与综合体能 | Stations: press-ups, squats, skipping (40s work, 20s rest) / 轮站：俯卧撑、深蹲、跳绳 (训练40秒，休息20秒) |
| Weight / resistance training / 重量/抗阻训练 | Muscular strength and power / 肌肉力量与爆发力 | Bodyweight squats, dumbbell curls / 自重深蹲、哑铃弯举 |
| Flexibility training / 柔韧性训练 | Range of motion around joints / 关节活动范围 | Static stretching, PNF stretching / 静态拉伸、PNF拉伸 |
Continuous training involves steady-state exercise at a moderate intensity for an extended period without rest. It is excellent for building aerobic endurance and is often used by distance runners and cyclists.
持续训练指在中等强度下进行长时间无间歇的稳态运动。它是建立有氧耐力的绝佳方法，常用于长跑者和骑行者。
Interval training alternates periods of high-intensity effort with recovery intervals. It efficiently improves both aerobic and anaerobic fitness and mimics the stop-start nature of many team games.
间歇训练交替进行高强度训练和恢复间歇。它能高效地改善有氧和无氧适能，并模拟许多团队运动走走停停的特性。
Circuit training involves rotating through a series of exercises with minimal rest. It can be designed to target muscular endurance, cardiovascular fitness, or a mix of both.
循环训练包括以最少休息轮换完成一系列练习。可以设计为针对肌肉耐力、心血管适能或两者结合。
6. Skeletal System and Joints | 骨骼系统与关节
The skeleton provides support, protection, movement, and blood cell production. Understanding the names and functions of major bones and joints helps you analyse movement and prevent injury.
骨骼提供支持、保护、运动和血细胞生成。了解主要骨骼和关节的名称及功能有助于分析运动并预防损伤。
Key bones to know: cranium, clavicle, scapula, humerus, radius, ulna, vertebrae, pelvis, femur, patella, tibia, fibula. Think of the skeleton as a living framework that anchors muscles.
需了解的关键骨骼：颅骨、锁骨、肩胛骨、肱骨、桡骨、尺骨、椎骨、骨盆、股骨、髌骨、胫骨、腓骨。把骨骼想象成锚定肌肉的活体框架。
Joints are the meeting points of two or more bones. They allow varying degrees of movement and are classified by their structure and motion capabilities.
关节是两块或多块骨骼的汇合点。它们允许不同程度的运动，并根据结构和运动能力进行分类。
Synovial joints are freely movable and are most relevant in sport. The main types are ball-and-socket (e.g. hip, shoulder), hinge (e.g. knee, elbow), pivot (e.g. neck – atlas and axis), and gliding (e.g. wrists, ankles).
滑膜关节可自由活动，在运动中最常见。主要类型有球窝关节（如髋、肩）、铰链关节（如膝、肘）、枢轴关节（如颈部寰枢关节）和滑动关节（如腕、踝）。
Ball-and-socket joints allow movement in almost all directions – flexion, extension, abduction, adduction, rotation, and circumduction. Hinge joints permit only flexion and extension, much like a door hinge.
球窝关节允许几乎各方向的运动——屈曲、伸展、外展、内收、旋转和环绕。铰链关节仅允许屈曲和伸展，就像门的合页。
Memory aid: Link ‘ball-and-socket’ with shoulder and hip – both start with an ‘S’ or ‘H’; hinge joints are in the knee and elbow, the ‘bending’ joints.
记忆辅助：将“球窝”与肩 (Shoulder) 和髋 (Hip) 联系——两者都以 ‘S’ 或 ‘H’ 开头；铰链关节在膝和肘，即“弯曲”关节。
7. Major Muscles and Movement | 主要肌肉与运动
Muscles contract to create movement at joints. Knowing the names of superficial muscles and their roles helps you understand exercises and analyse sporting actions.
肌肉收缩以在关节处产生运动。了解浅层肌肉的名称和作用有助于你理解练习并分析运动动作。
Key upper-body muscles include: deltoids, biceps, triceps, pectorals, and latissimus dorsi. Lower-body muscles include: quadriceps, hamstrings, gluteals, and gastrocnemius (calf). Core muscles such as the rectus abdominis and obliques stabilise the spine.
关键上肢肌肉包括：三角肌、肱二头肌、肱三头肌、胸大肌和背阔肌。下肢肌肉包括：股四头肌、腘绳肌、臀肌和腓肠肌（小腿）。核心肌肉如腹直肌和腹斜肌稳定脊柱。
Muscles work in pairs or groups to produce coordinated movement. The agonist (prime mover) contracts to perform the action, while the antagonist relaxes and lengthens to allow the movement. For example, during a bicep curl, the biceps is the agonist and the triceps is the antagonist.
肌肉成对或成组工作以产生协调运动。主动肌（原动肌）收缩执行动作，而拮抗肌放松并伸展以允许运动发生。例如，进行肱二头肌弯举时，肱二头肌是主动肌，肱三头肌是拮抗肌。
Isotonic contractions cause joint movement and muscle length changes (concentric – muscle shortens; eccentric – muscle lengthens under tension). Isometric contractions produce force without changing muscle length or visible joint movement, such as holding a plank or wall sit.
等张收缩引起关节运动和肌长变化（向心——肌肉缩短；离心——肌肉在张力下延长）。等长收缩产生力量但肌长不变且关节无明显运动，如平板支撑或靠墙静蹲。
When learning, draw a simple stick figure and label the key muscles. Say the names aloud while touching them on your own body to strengthen memory.
学习时，画一个简笔画小人并标记关键肌肉。大声说出肌名，同时在自己身上触摸，以加强记忆。
8. Warm-Up and Cool-Down | 热身与放松
A proper warm-up prepares the body for activity and reduces injury risk. A cool-down helps the body recover gradually and reduces muscle soreness. Both are essential parts of any exercise session.
适当的热身为活动做准备并降低受伤风险。放松帮助身体逐渐恢复并减少肌肉酸痛。两者是任何锻炼课的基本部分。
A warm-up typically has three stages: a pulse raiser (light jogging, skipping) to increase heart rate and blood flow, dynamic stretching (leg swings, arm circles) to mobilise joints, and sport-specific drills (dribbling, passing) to rehearse movement patterns.
热身通常有三个阶段：脉搏提升（慢跑、跳绳）以提高心率和血流，动态拉伸（摆腿、绕臂）以活动关节，和专项练习（运球、传球）以演练动作模式。
Warm-ups should gradually increase in intensity and last about 10–15 minutes. A well-structured warm-up improves muscle elasticity, reaction time, and mental focus.
热身应逐渐提高强度，持续约10–15分钟。结构合理的热身可提高肌肉弹性、反应时和注意力。
A cool-down includes low-intensity exercise (slow jogging or walking) to gradually lower heart rate, followed by static stretching held for 15–30 seconds per muscle group. This helps remove waste products like lactic acid and returns the body to a resting state.
放松包括低强度运动（慢跑或步行）以逐渐降低心率，随后进行静态拉伸，每个肌群保持15–30秒。这有助于清除乳酸等代谢废物并使身体恢复安静状态。
Tip: Never skip the cool-down, even after a light session. Think of it as ‘reversing’ the warm-up process.
提示：即使运动强度小也别忽略放松。可以把它想象成“反向”热身过程。
9. Injury Prevention and RICE | 损伤预防与 RICE 原则
Injuries are common in physical activity, but many can be prevented through correct preparation, equipment, and technique. Understanding the RICE method provides a first-aid response for minor soft tissue injuries.
损伤在体育活动中很常见，但通过正确的准备、装备和技巧多数可以预防。理解 RICE 方法能为轻微软组织损伤提供急救处理。
Prevention strategies include: wearing appropriate footwear and protective gear, following rules and fair play, hydrating properly, and progressing training loads gradually. A thorough warm-up and cool-down also significantly lower injury risk.
预防策略包括：穿戴合适的鞋袜和护具、遵守规则和公平竞赛、适当补水以及循序渐进地增加训练负荷。充分的热身和放松也能显著降低受伤风险。
RICE stands for Rest, Ice, Compression, and Elevation. It is the immediate treatment for sprains, strains, and bruises to minimise swelling and speed recovery.
RICE 代表休息、冰敷、加压和抬高。它是扭伤、拉伤和挫伤后的即时处理方法，可最大程度减轻肿胀并加速恢复。
Rest: Stop the activity and protect the injured area from further harm. Ice: Apply a cold pack wrapped in a cloth for 15–20 minutes every 2–3 hours during the first 48 hours. Compression: Use an elastic bandage to apply firm but not overly tight pressure to reduce swelling. Elevation: Raise the injured limb above heart level whenever possible.
休息：停止活动并保护受伤部位免遭进一步伤害。冰敷：最初48小时内，每隔2–3小时用布包裹冰袋敷15–20分钟。加压：用弹性绷带施加牢固但不过紧的压力以减少肿胀。抬高：尽可能将受伤肢体抬至高于心脏水平。
Concussion is another serious injury to recognise. Signs include headache, dizziness, confusion, and nausea. Any suspected concussion must be assessed by a medical professional immediately.
脑震荡是另一种需要识别的严重损伤。迹象包括头痛、头晕、意识混乱和恶心。任何疑似脑震荡都必须立即由专业医务人员评估。
10. Fitness Testing | 体能测试
Fitness tests measure specific components of fitness and help set baseline scores, monitor progress, and identify strengths and areas for improvement. In Year 8 PE, you will encounter several standardised tests.
体能测试用于衡量具体的体能要素，帮助设定基准分数、监测进步并识别优势与待提升领域。在八年级体育中，你会接触几项标准化测试。
The Multistage Fitness Test (bleep test) assesses cardiorespiratory endurance. Participants run back and forth across a 20-metre distance in time with beeps that progressively speed up. Your score is the level and shuttle you reach.
多阶段体能测试（哔哔测试）评估心肺耐力。参与者在20米距离内跟随逐渐加快的蜂鸣声往返跑。你的得分是所达到的级别和折返次数。
The sit and reach test measures flexibility, specifically in the hamstrings and lower back. Using a sit-and-reach box, you push a slider forward as far as possible without bending your knees.
坐位体前屈测试衡量柔韧性，特别是腘绳肌和下背部。使用坐位体前屈箱，在不屈膝的前提下尽量将滑块向前推。
Handgrip dynamometer test evaluates static muscular strength of the hand and forearm. You squeeze the handle maximally, and the best of three trials is recorded in kilograms.
握力计测试评估手和前臂的静态肌力。你尽最大力挤压手柄，三次尝试的最佳成绩以千克为单位记录。
The vertical jump test measures leg power
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