Cambridge Year 9 PE: Quick Reference Formula & Theorem Handbook | 剑桥Year 9体育：公式定理速查手册

📚 Cambridge Year 9 PE: Quick Reference Formula & Theorem Handbook | 剑桥Year 9体育：公式定理速查手册

This quick reference handbook brings together the essential formulas, theorems and calculation methods you will encounter in the Cambridge Year 9 Physical Education course. Mastering these formulas helps you assess fitness, plan training, and understand the science behind movement. Each entry is explained with a worked example and practical tips for use in your coursework and personal fitness plans.

这本速查手册汇集了你在剑桥Year 9体育课程中将遇到的基本公式、定理和计算方法。掌握这些公式有助于评估体适能、制定训练计划，并理解运动背后的科学。每个条目都配有计算示例和实用提示，便于你在课业和个人健身计划中运用。

1. Maximum Heart Rate (MHR) | 最大心率 (MHR)

The maximum heart rate (MHR) is the highest number of beats per minute your heart can achieve during all-out exercise. It is commonly estimated using a simple age-based formula.

最大心率（MHR）是指全力运动时心脏每分钟跳动的最高次数。通常用一个基于年龄的简单公式估算。

MHR = 220 − age (in years)

最大心率 = 220 − 年龄（岁）

For a 14-year-old student, MHR = 220 − 14 = 206 beats per minute (bpm). Remember that this is an estimate; individual MHR can vary by ±10 bpm. You can use MHR to set training zones, which will be explored later in this handbook.

对于14岁的学生，最大心率 = 220 − 14 = 206次/分钟（bpm）。请记住这只是估算值，个体最大心率可能浮动±10 bpm。你可以用最大心率来设定训练区间，本手册稍后将探讨。

2. Heart Rate Reserve & Karvonen Formula | 心率储备与卡氏公式

Heart rate reserve (HRR) takes into account your resting heart rate (RHR), which is an indicator of cardiovascular fitness. The Karvonen formula uses HRR to prescribe more personalised training intensities.

心率储备（HRR）考虑了你的静息心率（RHR），它是心血管健康水平的一个指标。卡氏公式利用HRR来设定更个性化的训练强度。

Target Heart Rate = [(MHR − RHR) × %Intensity] + RHR

目标心率 = [(最大心率 − 静息心率) × 强度百分比] + 静息心率

Measure RHR by counting your pulse for 60 seconds as soon as you wake up. If an athlete has MHR = 200 bpm, RHR = 60 bpm and wants to train at 70% intensity, the target HR = [(200 − 60) × 0.70] + 60 = 158 bpm. This method ensures the desired effort accurately reflects the individual’s fitness level.

早上醒来后立即测量60秒脉搏，即可得到静息心率。假设一位运动员MHR=200 bpm，RHR=60 bpm，希望以70%强度训练，目标心率 = [(200 − 60) × 0.70] + 60 = 158 bpm。这种方法能确保所设定的运动强度准确反映个人体适能水平。

3. Body Mass Index (BMI) | 身体质量指数 (BMI)

BMI is a simple screening tool used to categorise individuals into underweight, healthy weight, overweight or obese. It is not a direct measure of body fat but provides a useful starting point in health-related fitness assessment.

BMI是一种简单的筛查工具，用来将个体划分为体重过轻、健康体重、超重或肥胖。它虽然不能直接测量体脂，但在健康相关体适能评估中提供了一个有用的参考。

BMI = mass (kg) ÷ [height (m)]²

身体质量指数 = 体重（千克）÷ 身高（米）的平方

For a student weighing 55 kg and measuring 1.65 m tall: BMI = 55 ÷ (1.65 × 1.65) = 55 ÷ 2.7225 ≈ 20.2 kg/m², which falls into the healthy weight category. Always interpret BMI alongside other fitness indicators, since it does not distinguish between muscle and fat mass.

一位学生体重55千克，身高

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