📚 Year 8 OCR PE: Key Terminology Fast Revision Guide | 八年级 OCR 体育：词汇术语速记指南
Welcome to your quick-fire guide for mastering the language of Physical Education. In Year 8 OCR PE, building a strong vocabulary is the first step to understanding how your body works, how to improve performance and how to stay healthy. This article breaks down every essential term into clear, dual-language points so you can memorise them faster and use them confidently in class, homework and assessments.
欢迎阅读这份快速掌握体育学科语言的指南。在八年级 OCR 体育课程中，构建扎实的词汇库是理解身体如何运作、如何提升运动表现以及如何保持健康的第一步。本文将每一个核心术语拆解成清晰的双语要点，帮助你更快记忆，并在课堂、作业和测评中自信运用。
1. Health, Fitness and Well-being | 健康、体适能与幸福
Health is a state of complete physical, mental and social well-being. It is not simply the absence of illness or injury.
健康指身体、心理和社会适应能力的完好状态，而不仅仅是没有疾病或损伤。
Fitness is the ability to meet the demands of the environment. It can be split into health-related and skill-related components.
体适能是满足环境需求的能力，可进一步分为健康相关体适能和技能相关体适能。
Well-being involves feeling good about yourself, being able to cope with everyday stresses and having a sense of purpose.
幸福包括自我感觉良好、能够应对日常生活压力并拥有目标感。
2. Health-Related Components of Fitness | 健康相关体适能成分
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to the working muscles during sustained exercise. Example: running a 1500m race.
心血管耐力指心脏和肺在持续运动中为工作肌肉输送氧气的能力。例如：跑 1500 米比赛。
Muscular endurance is the ability of a muscle or muscle group to repeat contractions without fatigue. Example: performing many sit-ups.
肌肉耐力是肌肉或肌群在没有疲劳的情况下重复收缩的能力。例如：完成大量仰卧起坐。
Strength is the maximum force a muscle can exert in a single contraction. Example: lifting a heavy weight once.
力量指肌肉在一次收缩中能产生的最大力。例如：一次性举起大重量。
Flexibility is the range of movement possible at a joint. Example: doing the splits.
柔韧性是关节可达到的活动范围。例如：做劈叉。
Body composition refers to the percentage of fat, muscle and bone in the body. A healthy balance is important for performance.
身体成分指体内脂肪、肌肉和骨骼的百分比。保持健康比例对运动表现很重要。
3. Skill-Related Components of Fitness | 技能相关体适能成分
Agility is the ability to change direction quickly while maintaining control. Example: dribbling past defenders in football.
灵敏性是在保持控制的同时快速改变方向的能力。例如：足球中带球过掉防守队员。
Balance is maintaining the centre of mass over the base of support, either static or dynamic. Example: holding a handstand.
平衡能力指在静止或运动中保持重心在支撑面之上的能力。例如：保持倒立。
Coordination is the smooth linking of two or more body parts to perform a skill. Example: hitting a tennis ball.
协调性是平稳地联合两个或更多身体部位完成一个动作。例如：击打网球。
Power combines strength and speed — the ability to exert maximum muscular force quickly. Example: a long jump take-off.
爆发力结合了力量与速度，指快速发挥最大肌肉力的能力。例如：跳远起跳。
Reaction time is the time taken to respond to a stimulus. Example: a sprinter starting on the gun.
反应时是对刺激做出响应所需的时间。例如：短跑运动员听到枪声起跑。
Speed is the ability to move the body or a body part quickly. Example: sprinting 100 metres.
速度指身体或身体某部分快速移动的能力。例如：100 米冲刺。
4. Skeletal System – Key Bones | 骨骼系统——关键骨骼
The skeleton provides support, protection (e.g. ribs protect the heart), movement (attachment for muscles), mineral storage and blood cell production.
骨骼提供支撑、保护（如肋骨保护心脏）、运动（肌肉附着点）、矿物质储存以及血细胞生成。
The upper body houses the cranium (skull), clavicle (collar bone), scapula (shoulder blade), humerus (upper arm), radius and ulna (forearm bones).
上半身包含颅骨、锁骨、肩胛骨、肱骨（上臂骨）、桡骨和尺骨（前臂骨）。
The lower body includes the pelvis (hip bone), femur (thigh bone – the largest in the body), patella (kneecap), tibia (shin bone) and fibula.
下半身包括骨盆、股骨（大腿骨——人体最大的骨骼）、髌骨（膝盖骨）、胫骨和腓骨。
| Bone | 中文 | Quick clue |
|---|---|---|
| Cranium | 颅骨 | Head |
| Clavicle | 锁骨 | Collar bone |
| Scapula | 肩胛骨 | Shoulder blade |
| Humerus | 肱骨 | Upper arm |
| Radius | 桡骨 | Thumb side forearm |
| Ulna | 尺骨 | Little finger side |
| Pelvis | 骨盆 | Hip area |
| Femur | 股骨 | Thigh |
| Patella | 髌骨 | Kneecap |
| Tibia | 胫骨 | Shin |
| Fibula | 腓骨 | Thin bone next to tibia |
5. Muscular System – Major Muscles | 肌肉系统——主要肌肉
Deltoid – the rounded muscle at the top of the arm and shoulder. It lifts the arm away from the body.
三角肌——位于上臂和肩部顶端的圆形肌肉，负责抬臂远离身体。
Biceps – the muscle at the front of the upper arm. It contracts to flex the arm at the elbow.
肱二头肌——上臂前方的肌肉，收缩时使肘关节弯曲。
Triceps – the muscle at the back of the upper arm. It extends the arm at the elbow.
肱三头肌——上臂后方的肌肉，负责伸直肘关节。
Pectorals – large chest muscles. They bring the arms towards the chest, as in a press-up.
胸肌——胸部大肌肉群，使双臂向胸前靠拢，如俯卧撑动作。
Abdominals – the stomach muscles. They help stabilise the torso and flex the trunk.
腹肌——腹部肌肉，帮助稳定躯干并使躯干前屈。
Quadriceps – the group of four muscles on the front of the thigh. They straighten the knee.
股四头肌——大腿前侧的肌群，负责伸直膝关节。
Hamstrings – the muscles at the back of the thigh. They bend the knee and extend the hip.
腘绳肌——大腿后侧的肌肉，弯曲膝关节并伸展髋关节。
Gluteals – the buttock muscles. They are powerful hip extensors used in running and jumping.
臀肌——臀部肌肉，是强大的髋关节伸肌，在跑跳中发挥作用。
Gastrocnemius – the calf muscle. It points the toes downwards (plantarflexion).
腓肠肌——小腿肌肉，使脚尖绷直（跖屈）。
6. Joints and Movement Types | 关节与运动类型
A hinge joint (e.g. knee, elbow) allows movement in one plane – flexion and extension, just like a door hinge.
铰链关节（如膝关节、肘关节）允许在一个平面内运动——屈和伸，就像门铰链。
A ball and socket joint (e.g. shoulder, hip) allows movement in all directions: flexion, extension, abduction, adduction and rotation.
球窝关节（如肩关节、髋关节）允许向各个方向运动：屈、伸、外展、内收和旋转。
Flexion is decreasing the angle at a joint (e.g. bending the elbow). Extension is increasing the angle (e.g. straightening the elbow).
屈是减小关节角度（如弯曲肘部），伸是增大关节角度（如伸直肘部）。
Abduction moves a limb away from the midline of the body; adduction brings it back towards the midline.
外展使肢体远离身体中线；内收使肢体回到中线。
Rotation is turning around an axis (e.g. shaking the head). Circumduction is a conical movement combining flexion, extension, abduction and adduction.
旋转是绕轴转动（如摇头）。环转是结合屈、伸、外展和内收的圆锥形运动。
7. Principles of Training – SPORT & FITT | 训练原则——SPORT 与 FITT
Specificity: training must be relevant to the sport or goal. A sprinter focuses on speed, not marathon running.
专项性：训练必须与运动项目或目标相关。短跑选手重点训练速度，而非马拉松。
Progression: gradually increasing the difficulty of training as fitness improves, to avoid injury and plateaus.
渐进性：随着体适能提高逐步增加训练难度，避免受伤和平台期。
Overload: working harder than your body is used to. This can be achieved by manipulating the FITT variables.
超负荷：比身体习惯的负荷更大。可通过调节 FITT 变量来实现。
Reversibility: fitness gains are lost when training stops or reduces significantly. Use it or lose it!
可逆性：当训练停止或大幅减少时，体适能会消退。用进废退！
Tedium: avoiding boredom by varying training sessions. This keeps motivation high and engages different muscle groups.
枯燥性：通过多样化训练避免枯燥，维持高动机并调动不同肌群。
FITT stands for Frequency (how often), Intensity (how hard), Time (how long) and Type (what kind of exercise).
FITT 代表频率（多久一次）、强度（多努力）、时间（持续多久）和类型（哪种运动）。
8. Methods of Training | 训练方法
Continuous training involves steady, moderate-intensity exercise for at least 20 minutes with no rest, improving cardiovascular endurance. Example: jogging.
持续训练法指至少 20 分钟不间断的中等强度运动，改善心血管耐力。例如：慢跑。
Interval training alternates periods of high-intensity work with rest or low-intensity recovery. Example: sprint 30 seconds, rest 60 seconds.
间歇训练法将高强度运动时段与休息或低强度恢复交替进行。例如：冲刺 30 秒，休息 60 秒。
Fartlek training is ‘speed play’ — continuous exercise with bursts of faster pace. It combines aerobic and anaerobic work.
法特莱克训练法意为“速度游戏”，在持续运动中穿插快速冲刺，结合有氧与无氧运动。
Circuit training involves a series of exercises (stations) performed one after another, working different muscle groups with minimal rest.
循环训练法指依次完成一系列练习（站点），锻炼不同肌群，组间休息极少。
Weight training uses free weights or machines to overload muscles, typically to gain strength or hypertrophy.
负重训练法利用自由重量或器械对肌肉施加超负荷，通常用于增加力量或肌肉体积。
Plyometric training uses explosive movements such as bounding and hopping to build power. Example: box jumps.
增强式训练法利用爆发性动作如跳跃练习来增强爆发力。例如：跳箱。
9. Skill Classification | 技能分类
Open skills are performed in an unpredictable, changing environment where the performer must react to external factors. Example: a football pass in a match.
开放性技能在不可预测、多变的环境中完成，练习者必须对外部因素做出反应。例如：足球比赛中的传球。
Closed skills are performed in a stable, predictable environment and the movement is under the performer’s full control. Example: a penalty kick in a quiet setting.
闭合性技能在稳定可预测的环境中完成，动作完全由练习者控制。例如：安静环境下的点球。
Basic (simple) skills require little thought and few decisions; they are easy to learn. Example: running.
基本（简单）技能几乎不需思考和决策，容易学习。例如：跑步。
Complex skills involve many sub-routines and decisions, demanding concentration and practice. Example: a gymnastics floor routine.
复杂技能包含许多子程序和决策，需要专注和大量练习。例如：体操自由操。
Self-paced skills are initiated by the performer, who controls the timing and pace. Example: a serve in tennis.
自主节奏技能由练习者发起并控制时机和节奏。例如：网球发球。
Externally-paced skills are controlled by outside factors, such as the movement of an opponent. Example: receiving a pass in netball.
外部节奏技能由外部因素控制，如对手的移动。例如：接无挡板篮球传球。
10. Feedback and Guidance | 反馈与指导
Intrinsic feedback comes from within the performer — how the movement feels. It helps develop kinaesthetic awareness.
内在反馈来自练习者自身——动作感受如何。有助于培养动觉意识。
Extrinsic feedback comes from outside sources, such as a coach, teacher or video replay. It can be knowledge of results or performance.
外在反馈来自外部来源，如教练、老师或录像回放，可分为结果认知和表现认知。
Knowledge of results (KR) is feedback about the outcome of a skill, e.g. the time in a sprint or whether a goal was scored.
结果认知是关于技能结果的反馈，例如短跑用时或是否进球。
Knowledge of performance (KP) is feedback about the quality of the movement technique, e.g. arm position during a throw.
表现认知Published by TutorHao | Year 8 体育 Revision Series | aleveler.com
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