📚 Key Terminology Quick-memorisation Guide for Year 9 Cambridge PE | 剑桥九年级体育：核心词汇速记指南
In Year 9 Cambridge Physical Education, mastering key terminology is essential for understanding movement, physiology, training, and health. This quick-memorisation guide breaks down core vocabulary into clear, bilingual definitions to help students learn faster and retain concepts for both practical and written assessments.
在剑桥九年级体育课程中，掌握核心术语对于理解运动、生理、训练和健康至关重要。本速记指南将核心词汇分解为清晰的双语定义，帮助学生更快学习，并在实践与书面评估中牢记概念。
1. Anatomical Position & Movement Terms | 解剖学姿势与运动术语
Anatomical Position: standing upright, facing forward, arms at the sides with palms facing forward.
解剖学姿势：直立，面向前，双臂置于身体两侧，掌心朝前。
Anterior: refers to the front of the body or a structure.
前面（腹侧）：指身体或结构的前方。
Posterior: refers to the back of the body or a structure.
后面（背侧）：指身体或结构的后方。
Medial: towards the midline of the body.
内侧：靠近身体正中线。
Lateral: away from the midline of the body.
外侧：远离身体正中线。
Flexion: decreasing the angle between two bones at a joint, e.g. bending the elbow.
屈曲：减小关节处两骨之间的角度，例如屈肘。
Extension: increasing the angle between two bones at a joint, e.g. straightening the knee.
伸展：加大关节处两骨之间的角度，例如伸膝。
Abduction: movement of a limb away from the midline of the body.
外展：肢体远离身体中线的运动。
Adduction: movement of a limb towards the midline of the body.
内收：肢体靠近身体中线的运动。
Rotation: turning a body part around its long axis, e.g. turning the head left and right.
旋转：身体部位绕其长轴转动，例如左右转头。
Circumduction: a circular movement combining flexion, extension, abduction and adduction, e.g. making circles with the arm.
环转：组合了屈、伸、外展、内收的圆锥形运动，例如手臂画圈。
2. Skeletal & Muscular Systems | 骨骼与肌肉系统
Skeleton: the body’s framework, divided into axial skeleton (skull, spine, ribs) and appendicular skeleton (limbs, shoulders, pelvis).
骨骼：身体的框架，分为中轴骨（颅骨、脊柱、肋骨）和附肢骨（四肢、肩带、骨盆）。
Long Bone: a hard, dense bone that provides strength, structure and movement, e.g. femur.
长骨：坚硬致密的骨骼，提供力量、结构和运动功能，例如股骨。
Joint: a place where two or more bones meet; synovial joints allow free movement and include hinge, ball-and-socket, pivot, gliding and saddle types.
关节：两块或多块骨连接处；滑膜关节允许大幅度活动，包括屈戌关节（枢纽关节）、球窝关节、枢轴关节、平面关节和鞍状关节。
Ligament: a strong band of tissue connecting bone to bone, stabilising joints.
韧带：连接骨与骨的坚韧组织束，稳定关节。
Tendon: a fibrous cord attaching muscle to bone, transmitting the force of muscle contraction.
肌腱：将肌肉附着于骨的纤维束，传递肌肉收缩的力量。
Cartilage: a smooth, rubbery tissue covering the ends of bones at joints, reducing friction and absorbing shock.
软骨：覆盖在关节骨端的光滑、有弹性的组织，减少摩擦并缓冲震动。
Skeletal Muscle: voluntary muscle attached to the skeleton that enables movement; smooth and cardiac muscles are involuntary and found in organs and the heart.
骨骼肌：附着于骨骼的随意肌，产生运动；平滑肌和心肌是不随意肌，分布于内脏和心脏。
Agonist (Prime Mover): the muscle that contracts to produce a desired movement.
主动肌（主缩肌）：收缩产生特定动作的肌肉。
Antagonist: the muscle that relaxes to allow the agonist to work, often lengthening during the movement.
拮抗肌：放松以使主动肌工作的肌肉，通常在运动中拉长。
Origin: the attachment of a muscle to a stationary bone.
起点：肌肉附着于固定骨的位置。
Insertion: the attachment of a muscle to a movable bone.
止点：肌肉附着于活动骨的位置。
3. Cardiovascular & Respiratory Systems | 心血管与呼吸系统
Heart Rate (HR): the number of times the heart beats per minute (bpm).
心率：心脏每分钟跳动的次数（次/分）。
Stroke Volume (SV): the volume of blood pumped by the left ventricle in one contraction.
每搏输出量：左心室一次收缩所泵出的血液量。
Cardiac Output (Q): the total volume of blood pumped by the heart per minute; it determines how well the heart delivers oxygen to the body.
心输出量：心脏每分钟泵出的血液总量，决定心脏向全身输送氧气的能力。
Cardiac Output (Q) = Stroke Volume (SV) x Heart Rate (HR)
Arteries: thick-walled blood vessels that carry oxygenated blood away from the heart (except the pulmonary artery).
动脉：管壁较厚的血管，将含氧血带离心脏（肺动脉除外）。
Veins: blood vessels that carry deoxygenated blood back to the heart (except the pulmonary vein); they contain valves to prevent backflow.
静脉：将脱氧血送回心脏的血管（肺静脉除外），内含瓣膜防止倒流。
Capillaries: microscopic, thin-walled vessels where gas exchange (O₂ and CO₂) occurs between blood and tissues.
毛细血管：管壁极薄的微小血管，血液与组织间在此进行气体交换（氧气与二氧化碳）。
Blood Pressure: the force exerted by blood against artery walls; typically recorded as systolic over diastolic.
血压：血液对动脉管壁的压力，通常记录为收缩压/舒张压。
Aerobic Exercise: activity that uses oxygen to break down fuels for sustained energy, e.g. long-distance running.
有氧运动：利用氧气分解燃料以持续供能的运动，如长跑。
Anaerobic Exercise: high-intensity activity where energy is produced without oxygen, leading to lactic acid accumulation, e.g. sprinting.
无氧运动：在无氧条件下产能的高强度运动，导致乳酸堆积，如冲刺跑。
Tidal Volume: the volume of air inhaled or exhaled in one normal breath at rest.
潮气量：平静呼吸时每次吸入或呼出的气体量。
Vital Capacity: the maximum volume of air that can be forcibly exhaled after a maximum inhalation.
肺活量：最大吸气后能尽力呼出的最大气量。
Oxygen Debt (EPOC – Excess Post-exercise Oxygen Consumption): the extra oxygen required after strenuous exercise to restore the body to its resting state, clear lactate and replenish energy stores.
氧债（运动后过量氧耗）：剧烈运动后身体恢复至静息状态、清除乳酸和补充能量储备所需的额外氧气量。
4. Health-Related Fitness Components | 健康相关体能要素
Body Composition: the ratio of fat mass to lean body mass (muscle, bone, organs).
身体成分：脂肪质量与去脂体重（肌肉、骨骼、器官）的比值。
Cardiovascular Endurance: the ability of the heart, lungs and blood vessels to supply oxygen to working muscles during sustained exercise.
心血管耐力：心脏、肺和血管在持续运动期间为工作肌肉供应氧气的能力。
Muscular Strength: the maximum force a muscle or muscle group can exert against a resistance in a single effort.
肌肉力量：某块肌肉或肌群单次尽全力对抗阻力所能产生的最大力量。
Muscular Endurance: the ability of a muscle or muscle group to perform repeated contractions or sustain a contraction over time without fatigue.
肌肉耐力：肌肉或肌群长时间反复收缩或持续收缩而不过早疲劳的能力。
Flexibility: the range of motion available at a joint or group of joints.
柔韧性：某个关节或一组关节的活动的范围。
5. Skill-Related Fitness Components | 技能相关体能要素
Agility: the ability to change direction quickly and accurately while maintaining control of the body.
灵敏性：在保持身体控制的前提下快速、准确地改变方向的能力。
Balance: the ability to maintain the body’s centre of mass over its base of support, whether static (still) or dynamic (moving).
平衡：保持身体重心在支撑面内的能力，分静态（静止）和动态（移动中）。
Coordination: the smooth integration of the senses and body parts to produce efficient movements.
协调性：感官与身体各部分顺畅配合，产生高效动作的能力。
Power: the combination of strength and speed; the ability to exert maximum force in the shortest possible time.
爆发力：力量与速度的结合，在尽可能短的时间内发挥最大力量的能力。
Reaction Time: the time taken to respond to a stimulus, such as the starting gun in a race.
反应时：对刺激做出反应所需的时间，例如赛跑中的发令枪响。
Speed: the ability to move the body or a body part from one point to another in the shortest possible time.
速度：在最短时间内将身体或身体某部分从一点移动到另一点的能力。
6. Principles of Training (SPORT & FITT) | 训练原则 (SPORT 与 FITT)
Specificity (S): training must be relevant to the particular sport, muscle groups and energy systems used.
专项性：训练必须针对特定运动项目、所涉及的肌肉群和能量系统。
Progression (P): training load should be increased gradually over time to continue improving fitness safely.
渐进性：应逐步增加训练负荷，以安全地持续提高体能。
Overload (O): to improve fitness, the body must work harder than it is accustomed to, by adjusting FITT variables.
超负荷：为提升体能，身体必须承受超过习惯水平的负荷，可通过调整FITT变量实现。
Reversibility (R): fitness gains are lost when training stops or is reduced significantly; use it or lose it.
可逆性：当停止训练或大幅减量时，体能的提升会消退；用进废退。
Tedium (T): also called variety; avoiding boredom by varying training to maintain motivation.
枯燥性（多样性）：也称变化性，通过变换训练保持动力，避免厌倦。
| FITT Component | English Definition | 中文定义 |
|---|---|---|
| Frequency | How often you train per week. | 每周训练的次数。 |
| Intensity | How hard you train, often measured as a percentage of maximum heart rate (MHR = 220 – age). | 训练强度，常以最大心率百分比衡量（最大心率 = 220 – 年龄）。 |
| Time | How long each training session lasts. | 每次训练持续的时间。 |
| Type | The method or mode of exercise, such as running, cycling or swimming. | 训练的方法或运动形式，如跑步、骑行或游泳。 |
Maximum Heart Rate (MHR) ≈ 220 – age
Target Heart Rate = (220 – age) x Intensity %
7. Training Methods | 训练方法
Continuous Training: steady, moderate-intensity exercise lasting at least 20 minutes without rest, developing cardiovascular endurance.
持续训练：持续至少20分钟无休息的中等强度稳定运动，发展心血管耐力。
Interval Training: alternating periods of high-intensity work and active recovery, improving both aerobic and anaerobic fitness.
间歇训练：高强度运动与积极恢复交替进行，同时提升有氧和无氧能力。
Circuit Training: a series of exercise stations targeting different muscle groups or fitness components, with short rest between stations.
循环训练：针对不同肌群或体能要素的一系列练习站，站间有短暂休息。
Weight / Resistance Training: using free weights, machines or body weight to build muscular strength and endurance.
负重/抗阻训练：利用自由重量、器械或自身体重增强肌肉力量与耐力。
Plyometrics: explosive jump training designed to increase power, utilising the stretch-shortening cycle, e.g. box jumps.
增强式训练：爆发性跳跃训练，利用拉长-缩短周期来提高爆发力，如跳箱。
Fartlek Training: a blend of continuous and interval training; Swedish for “speed play”, involving changes in speed and intensity throughout a run.
法特莱克训练：持续与间歇训练的结合，瑞典语意为“速度游戏”，在跑步中不断变换速度和强度。
Flexibility Training (Static Stretching): holding a stretch at the end range of motion for 10–30 seconds, improving muscle length.
柔韧性训练（静态拉伸）：在关节活动末端保持拉伸10–30秒，改善肌肉长度。
Dynamic Stretching: controlled, movement-based stretches that prepare muscles for activity, e.g. leg swings.
动态拉伸：基于动作的控制性拉伸，为活动做好准备，如摆腿。
PNF Stretching (Proprioceptive Neuromuscular Facilitation): an advanced technique combining passive stretching and isometric contractions to improve flexibility rapidly.
PNF拉伸（本体感觉神经肌肉促进法）：结合被动拉伸与等长收缩的高级技术，快速提高柔韧性。
8. Nutrition, Hydration & Energy | 营养、补水与能量
Macronutrients: nutrients required in large amounts: carbohydrates (primary energy source), proteins (growth and repair) and fats (insulation, energy store).
宏量营养素：需要大量摄入的营养素：碳水化合物（主要能量来源）、蛋白质（生长与修复）和脂肪（保温、能量储存）。
Micronutrients: vitamins and minerals needed in small amounts to support metabolism, bone health, immune function, etc.
微量营养素：需求量小的维生素和矿物质，支持代谢、骨骼健康和免疫功能等。
Hydration: maintaining adequate fluid levels in the body; water regulates temperature,
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