📚 Year 9 CIE Physical Education: Vocabulary & Terminology Quick-Reference Guide | 9年级CIE体育：词汇术语速记指南
Building a strong foundation in Physical Education requires more than physical skill – it demands a solid command of the subject’s specialist vocabulary. This guide is designed to help Year 9 CIE students master essential PE terms through clear explanations, memorable associations, and categorised lists. By linking each term to a simple mental image or acronym, you can accelerate your recall and boost your confidence for class discussions, assessments and practical sessions.
在体育学科中打下扎实基础，不仅需要运动技能，还需要牢固掌握专业词汇。本指南专为9年级CIE学生设计，通过清晰的解释、好记的联想和分类列表，帮助你掌握核心体育术语。将每个术语与简单的心理图像或首字母缩写挂钩，你就能加快记忆速度，在课堂讨论、测评和实操中更加自信。
1. Skeletal & Muscular System | 骨骼与肌肉系统
Skeleton – The internal framework of 206 bones that supports the body, protects organs and provides attachment points for muscles. Think of it as the body’s ‘scaffolding’.
骨骼 – 由206块骨头组成的内部框架，支撑身体、保护器官并为肌肉提供附着点。可以把它想象成身体的“脚手架”。
Bone – A hard, living tissue made of calcium and collagen, forming the skeleton. ‘Bone’ rhymes with ‘stone’ – strong and dense.
骨 – 由钙和胶原蛋白构成的坚硬活组织，构成骨骼。“骨”和“固”同音，坚固而致密。
Cartilage – A smooth, flexible tissue at the ends of bones that reduces friction in joints. Remember: ‘Carti’ sounds like ‘cushion’, it cushions the joint.
软骨 – 位于骨端的平滑、有弹性的组织，减少关节摩擦。记法：“软”骨像软垫一样缓冲关节。
Ligament – Tough, elastic bands of tissue connecting bone to bone, stabilising joints. ‘Ligament’ links bones like a ‘ligature’.
韧带 – 连接骨与骨、稳固关节的坚韧弹性组织。“韧带”把骨头“联”在一起。
Tendon – A fibrous cord attaching muscle to bone, transmitting force. ‘Tendon’ tugs on the bone – ‘tendon’ and ‘tension’ share a root.
肌腱 – 连接肌肉与骨、传递力量的纤维索。“肌”腱由肌肉延伸出来拉动骨骼。
Joint – The place where two or more bones meet, allowing movement. Visualise a door hinge – ‘joint’ allows movement just like hinges.
关节 – 两块或多块骨头相接的部位，允许运动。想象门的合页，“关节”就像身体的合页。
Antagonistic pair – A pair of muscles that work opposite each other, e.g. biceps and triceps. ‘Antagonistic’ = ‘anti’ + ‘agon’ (struggle), they work against each other.
拮抗肌对 – 作用相反的一对肌肉，如肱二头肌和肱三头肌。“拮抗”即相互对抗，一收一舒。
Flexion – Bending a joint to decrease the angle between bones. ‘Flex’ your arm – the angle gets smaller.
屈曲 – 弯曲关节以减小骨间夹角。“屈”臂时角度变小。
Extension – Straightening a joint to increase the angle. ‘Extend’ your arm, making it longer and straighter.
伸展 – 伸直关节以增大角度。“伸”展手臂，让它更长更直。
2. Movement & Joint Actions | 运动与关节活动
Abduction – Movement of a limb away from the midline of the body. Think ‘abduct’ – to take away.
外展 – 肢体远离身体中线的运动。联想“向外展开”，从中间向外带走。
Adduction – Movement of a limb towards the midline. ‘Add’ to the body – bringing it back.
内收 – 肢体向身体中线靠拢的运动。“内收”如同添加回中心。
Rotation – Turning a body part around its long axis, like shaking your head ‘no’. The earth ‘rotates’ around its axis.
旋转 – 身体部位绕长轴转动的动作，如转头说“不”。地球绕轴“旋转”。
Circumduction – A circular movement combining flexion, extension, abduction and adduction, e.g. arm circles. ‘Circum-‘ means around, like ‘circumference’.
环转 – 结合屈、伸、外展、内收的圆锥形运动，如手臂画圈。“环”即环绕一圈。
Plantar flexion – Pointing the toes downward, e.g. pressing a gas pedal. Remember ‘plantar’ as you plant your foot down.
跖屈 – 足尖向下的动作，如踩油门。想象“跖”（脚掌）向下压。
Dorsiflexion – Lifting the top of the foot towards the shin. ‘Dorsal’ refers to the top side – think of a shark’s dorsal fin pointing up.
背屈 – 将足背上提靠向小腿的动作。“背”面像鲨鱼的背鳍那样上翘。
Synovial joint – A freely movable joint containing synovial fluid, e.g. knee, elbow. ‘Synovial’ sounds like ‘slippery oil’ – the fluid lubricates.
滑膜关节 – 含有滑液、能自由活动的关节，如膝、肘。“滑膜”产生润滑液，让关节顺滑。
Hinge joint – A joint allowing movement in one plane, like a door hinge (elbow, knee).
枢纽关节 – 仅在一个平面内运动的关节，如门的合页（肘、膝）。
Ball-and-socket joint – A joint where the rounded head of one bone fits into the cup of another, allowing movement in many directions (shoulder, hip). Picture a ball in a cup.
球窝关节 – 一骨的圆形头嵌入另一骨的杯状窝中，允许大幅度多向运动（肩、髋）。想象球放在杯子里。
3. Components of Fitness | 体适能要素
Cardiovascular endurance – The ability of the heart and lungs to supply oxygen to working muscles during sustained exercise. ‘Cardio’ = heart, ‘vascular’ = blood vessels. It keeps you going like a long-running engine.
心血管耐力 – 心脏和肺在持续运动中为工作肌肉供氧的能力。“心”脏和“血管”系统像一台持久运转的发动机。
Muscular endurance – The ability of a muscle group to perform repeated contractions without fatigue. Think ‘endure’ – your muscles can keep going for many reps.
肌肉耐力 – 一个肌肉群反复收缩而不易疲劳的能力。“耐力”就是能够坚持多次重复。
Strength – The maximum force a muscle can exert in a single effort. ‘Strong’ lifts heavy, one powerful burst.
力量 – 肌肉单次最大发力能力。“力量”让你一次举起重物。
Flexibility – The range of motion around a joint. Being ‘flexible’ like a gymnast bending easily.
柔韧性 – 关节活动范围的幅度。像体操运动员那样能够“柔韧”弯曲。
Speed – The ability to move the body or body parts quickly. ‘Speed’ equals distance divided by time – the faster, the better in a sprint.
速度 – 快速移动身体或肢体的能力。“速度”是距离除以时间，冲刺时需要极速。
Power – The combination of strength and speed, i.e. strength x speed. Think of an explosive jump – power produces a high jump quickly.
爆发力 – 力量与速度的结合，即力量 × 速度。跳跃时瞬间爆发的力就是“爆发力”。
Agility – The ability to change direction quickly without losing balance. Imagine an ‘agile’ cat weaving through obstacles.
灵敏性 – 快速改变方向而保持平衡的能力。想象一只“灵敏”的猫穿梭绕行。
Balance – The ability to maintain the body’s centre of mass over its base of support. ‘Balance’ like standing on one foot – a steady beam.
平衡 – 将身体重心维持在支撑面内的能力。单脚站立保持“平衡”就像体操平衡木。
Coordination – The smooth integration of different body parts to perform a movement, e.g. hand–eye coordination. ‘Co-‘ means together, ‘ordination’ = order – parts working together in order.
协调性 – 不同身体部位顺畅配合完成动作的能力，如手眼协调。“协”调就是各部位和谐有序地合作。
Reaction time – The time taken to respond to a stimulus, e.g. reacting to the starting gun. A fast ‘reaction’ means you move instantly.
反应时 – 对刺激作出反应所需的时间，比如听到发令枪起跑。快速“反应”才能抢得先机。
4. Principles of Training | 训练原则
Specificity – Training must be relevant to the sport or fitness goal. ‘Specific’ means you get what you train for – a runner trains by running.
针对性 – 训练必须与运动项目或健身目标密切相关。“针对”性：练什么，得什么，跑步运动员就练跑。
Progression – Gradually increasing the training load as the body adapts. ‘Progress’ step by step, not jumping too fast.
渐进性 – 身体适应后逐渐增加训练负荷。“渐进”就是一步步前进，不能跳级。
Overload – Making the body work harder than normal to bring about improvement. To get stronger, you must ‘overload’ beyond comfort.
超负荷 – 让身体承受比平时更大的负荷以引起改善。要变得更强，必须适度“超负荷”。
Reversibility – Fitness levels decline when training stops or reduces, often called ‘use it or lose it’. ‘Reverse’ back to previous lower fitness.
可逆性 – 训练停止或减少时体能水平下降，常言“用进废退”。“可逆”退回到原来状态。
Tedium – Boredom from repetitive training that can lead to loss of motivation. Add variety to avoid ‘tedium’ – it makes training a chore.
乏味性 – 重复训练带来的枯燥感，可能导致动力下降。加入变化避免“乏味”，否则训练变成苦差。
FITT principle – Frequency, Intensity, Time, Type – the key variables to manipulate in a training programme. Remember it as the ‘FITT’ formula for a balanced plan.
FITT 原则 – 频次、强度、时长、类型 – 训练计划中可调整的关键变量。记忆为“FITT”配方，让计划更合理。
Frequency – How often you train, e.g. 3 times per week. ‘Frequent’ sessions build habit.
频次 – 训练的经常程度，如每周3次。“频”繁训练养成习惯。
Intensity – How hard you work during training, often measured by heart rate or %1RM. ‘Intense’ effort pushes the body.
强度 – 训练中努力的剧烈程度，常用心率或1RM百分比衡量。“强”度要让身体感受到压力。
Time – The duration of each training session. Keep ‘time’ in check; too long risks overtraining.
时长 – 每次训练的持续时间。控制好“时长”，过长容易训练过度。
Type – The kind of training performed, e.g. continuous, interval. Choose the right ‘type’ for your sport.
类型 – 所采用的训练方式，如持续训练、间歇训练。选择适合项目的“类型”。
5. Methods of Training | 训练方法
Continuous training – Steady exercise at moderate intensity for at least 20 minutes without rest, ideal for building cardiovascular endurance. Think ‘continuous’ – non-stop, like a long-distance run.
持续训练 – 以中等强度连续运动至少20分钟无休息，很适合发展心血管耐力。“持续”就是不停歇，如长跑。
Interval training – Alternating periods of high-intensity work with active recovery. ‘Interval’ means work–rest intervals, boosting speed and power.
间歇训练 – 高强度运动与积极性恢复交替进行的训练。“间歇”即工作与休息交替，提升速度与爆发力。
Circuit training – A series of different exercises performed in sequence at stations, targeting various fitness components. ‘Circuit’ travels around a loop like an electrical circuit.
循环训练 – 按顺序依次完成不同站点的多种练习，可发展多项体适能。“循环”像电路一圈圈流转。
Weight training – Using resistance equipment such as free weights or machines to build strength and muscular endurance. ‘Weight’ lifts against gravity to overload muscles.
负重训练 – 使用自由重量或器械进行抗阻练习，以增强力量和肌肉耐力。“负重”就是对抗引力超负荷。
Fartlek training – Swedish for ‘speed play’, combining continuous and interval elements with varying pace and terrain. ‘Fartlek’ = fun, flexible speed changes, like playing with speed.
法特莱克训练 – 瑞典语“速度游戏”，在持续跑中根据地形和感觉变换快慢节奏。“法特莱克”即自由变速，充满趣味。
Plyometric training – Explosive exercises such as bounding, box jumps that improve power through rapid muscle stretch–shortening cycles. ‘Plyo’ means ‘more’, you generate more force quickly.
增强式训练 – 如跳深、跨步跳等爆发性练习，通过快速的肌肉拉长–缩短循环提升爆发力。“增强”式，瞬间发力更强。
Flexibility training – Stretching exercises including static, dynamic and PNF stretching to increase range of motion. ‘Flex’ your muscles to lengthen them.
柔韧性训练 – 通过静力性、动力性及PNF拉伸增加关节活动幅度的练习。“柔韧”训练让肌肉伸展自如。
6. Energy Systems & Respiration | 能量系统与呼吸
Aerobic respiration – The breakdown of glucose using oxygen to produce large amounts of ATP for sustained activity. ‘Aero’ means air/oxygen. Think ‘with air’ – you can talk while jogging.
有氧呼吸 – 利用氧气分解葡萄糖产生大量ATP，为长时间活动供能。“有氧”即有空气，慢跑时还能交谈。
Anaerobic respiration – Energy production without sufficient oxygen, resulting in lactic acid build-up during high-intensity bursts. ‘An-aerobic’ = without air; it kicks in during a 100m sprint.
无氧呼吸 – 在氧供应不足时产生能量，高强度运动时伴随乳酸堆积。“无氧”即无空气，如同百米冲刺时的能量系统。
ATP (Adenosine triphosphate) – The immediate energy currency of cells. ‘ATP’ is like a rechargeable battery – it releases energy when split.
ATP（三磷酸腺苷） – 细胞直接使用的能量货币。ATP就像充电电池，分解时释放能量。
Lactic acid – A by-product of anaerobic respiration that causes muscle fatigue and soreness. ‘Lactic’ makes muscles ‘lack’ power – the burning sensation.
乳酸 – 无氧呼吸的副产品，导致肌肉疲劳和酸痛。“乳酸”堆积让肌肉感到灼烧般乏力。
Oxygen debt – The extra oxygen required post-exercise to clear lactic acid and restore the body to resting state, often felt as heavy breathing after a sprint.
氧债 – 运动后额外需要的氧气，用来清除乳酸并使身体恢复，如冲刺后大口喘气偿还“氧债”。
VO₂ max – The maximum volume of oxygen a person can utilise per minute per kilogram of body weight; a key indicator of aerobic fitness. ‘V’ for volume, ‘O₂’ for oxygen – your aerobic ceiling.
最大摄氧量 – 每分钟每公斤体重能利用的最大氧气量，是有氧能力的关键指标。VO₂ 就像你的“有氧天花板”。
Recovery – The period after exercise when the body returns to pre-exercise state, broken into fast and slow components. ‘Re-cover’ your breath and repair muscles.
恢复 – 运动后身体回到运动前状态的时期，分为快速恢复与慢速恢复。记得充分“恢复”以修补身体。
7. Nutrition & Hydration | 营养与水合作用
Carbohydrates – The body’s main energy source, stored as glycogen in muscles and liver. ‘Carbs’ fuel your engine – think pasta, rice, bread.
碳水化合物 – 身体的主要能量来源，以糖原形式储存于肌肉和肝脏。“碳水”是身体燃料，像意面、米饭、面包。
Proteins – Essential for growth and repair of muscles and tissues. ‘Protein’ builds you up – imagine construction workers repairing bricks.
蛋白质 – 对肌肉和组织的生长与修复至关重要。“蛋白质”如同建筑工人，修复身体“砖块”。
Fats – A concentrated energy source and vital for hormone production and insulation. Healthy ‘fats’ provide long-lasting energy and protect organs.
脂肪 – 浓缩能量来源，对激素生成和保暖很重要。健康的“脂肪”提供持久能量并保护器官。
Vitamins – Micronutrients that regulate body processes and support immune function. ‘Vit’amines are ‘vital’ for good health.
维生素 – 调节身体代谢、支持免疫的微量营养素。“维”持生命的重要物质。
Minerals – Inorganic elements like calcium and iron essential for bone health, oxygen transport and fluid balance. ‘Miner’als come from the earth, necessary in small amounts.
矿物质 – 如钙和铁等无机元素，对骨骼、氧气运输和体液平衡至关重要。虽只需微量，却不可或缺。
Water – The most critical nutrient; regulates temperature, transports nutrients and removes waste. About 60% of your body is ‘water’ – keep hydrated.
水 – 最关键的营养素，调节体温、运输养分和排出废物。身体约60%是“水”，所以要保持水合。
Dehydration – A harmful loss of body fluid, impairing performance and concentration. ‘De-‘ means removal, hydra- means water – losing too much water.
脱水 – 体液过度流失，损害运动表现和专注力。“脱”水，即丧失珍贵的水分。
Glycogen – The stored form of carbohydrates in muscles and liver, used during prolonged exercise. ‘Glyco’ comes from ‘glucose’ – your stored fuel tank.
糖原 – 肌肉和肝脏中储存的碳水化合物形式，在长时间运动时使用。它是体内的“糖”储存库。
Balanced diet – A diet containing the correct proportions of all nutrients tailored to the individual’s energy needs. A ‘balanced’ plate features carbs, proteins, fats, vitamins and minerals.
均衡膳食 – 根据个人能量需求，按合适比例摄入各种营养素的饮食。“均衡”的一餐应包含碳水、蛋白质、脂肪和微量营养素。
8. Skill Acquisition & Types | 技能习得与分类
Skill – A learned action with a predetermined outcome, performed with certainty and minimum effort. A ‘skill’ is practised, not just innate.
技能 – 通过练习获得的、能以确定性和最小努力达成预定结果的动作。“技能”靠习得，而非天生就会。
Ability – An inherited, stable trait that underpins skill development, e.g. hand–eye coordination. ‘Ability’ is your natural toolkit; you build skills on top of it.
能力 – 与生俱来的、稳定的特质，是技能发展的基础，如手眼协调。“能力”是天赋，在它的基础上建起技能。
Open skill – A skill performed in an unpredictable, changing environment, e.g. a football pass during a match. ‘Open’ to outside factors – you must adapt constantly.
开放性技能 – 在不可预测、变化的环境中执行的动作，如比赛中的传球。“开放”意味着受外界影响，需不断调整。
Closed skill – A skill performed in a stable, predictable environment, e.g. a basketball free throw. ‘Closed’ setting – self-paced with fewer variables.
闭锁性技能 – 在稳定、可预测的环境中执行的动作，如罚球投篮。“闭锁”环境，变量少，自
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