📚 Year 10 Cambridge PE: Vocabulary Quick-Reference Guide | Year 10 剑桥体育：词汇术语速记指南
Mastering key terminology is the foundation of success in Cambridge IGCSE Physical Education. This bilingual fast-track guide breaks down essential vocabulary by topic, pairing clear English explanations with Chinese translations and memorable hooks. Use these summaries to cement your recall and boost exam confidence.
掌握关键术语是剑桥 IGCSE 体育考试成功的基础。这本双语速记指南按主题梳理必备词汇，将清晰的英语解释、中文翻译与记忆钩子逐一配对。利用这些总结巩固记忆，提升应考信心。
1. Skeletal System Terminology | 骨骼系统术语
Cranium – skull bone that shields the brain. Think ‘cranium’ contains ‘cran’ like ‘crane’ – a crane lifts and protects, just as the skull holds the brain.
颅骨 – 保护大脑的头骨。联想“颅”字，上部像盖碗，罩住大脑。
Clavicle – collarbone, linking sternum to shoulder. Memory tip: ‘clavicle’ resembles ‘clavichord’, a piano key – the bone sits near the collar of a shirt.
锁骨 – 锁骨，连接胸骨与肩部。因其弯曲形状像一把老式长命锁，很容易记住。
Scapula – shoulder blade. The spine of the scapula feels like a ridge. Picture a ‘scapula’ as a spade for digging.
肩胛骨 – 肩胛骨，背后三角形扁骨。手摸后背突出的地方便是，形状如铲。
Femur – thigh bone, the longest and strongest bone. ‘Femur’ sounds like ‘female’ but remember both males and females have a femur – it supports your femur (thigh).
股骨 – 大腿骨，人体最长最强壮的骨头。“股”指大腿，古文中常以“股”示腿。
Vertebral column – spine made of vertebrae. The word ‘vertebra’ shares root with ‘vertex’ – top – imagine a turning point that allows twisting.
脊柱 – 由椎骨组成的脊柱。椎骨可像转轴一样让身体扭动，记住“椎”字带“木”，可转动。
2. Muscular System Keywords | 肌肉系统关键词
Biceps brachii – front upper-arm muscle, flexes elbow. ‘Biceps’ means two heads. Think of a bicycle with two wheels, both needed to pull.
肱二头肌 – 上臂前侧肌肉，屈肘。名称“二头”提示它有两个起始头，酷似两个车轮同时发力。
Triceps brachii – back upper-arm muscle, extends elbow. ‘Triceps’ = three heads. Three points push, like a tricycle.
肱三头肌 – 上臂后侧肌肉，伸肘。三个头一起收缩推撑，联想三轮车的稳定支撑。
Quadriceps – group of four muscles on the front of thigh, extends knee. ‘Quad’ means four, as in quad bike. Essential for kicking a football.
股四头肌 – 大腿前侧四块肌肉，伸膝。“四头”如四驱车同时发力，踢球时需要它猛烈收缩。
Hamstrings – back thigh muscles, flex knee and extend hip. Think of a hamstring as a string that bends the leg back, like pulling a ham.
腘绳肌 – 大腿后侧肌肉群，屈膝伸髋。“腘”指膝后窝，绳状肌腱能像绳子般拉动小腿。
Gluteals – buttock muscles, extend and rotate hip. Powerful for sprinting and jumping. ‘Glute’ rhymes with ‘flute’ – imagine playing a flute while squatting.
臀肌 – 臀部肌肉，伸髋和旋转大腿。臀肌是跑步和跳跃的动力库，形似圆鼓的笛子发声器。
3. Cardiovascular Terms | 心血管术语
Heart rate (HR) – beats per minute. Measured in bpm. ‘Rate’ reminds you rhythm – tap your pulse to the beat.
心率 (HR) – 每分钟心跳次数。听节拍、打脉搏，“率”就是节奏。
Stroke volume (SV) – volume of blood ejected per beat. ‘Stroke’ as in one pump stroke; each stroke pushes out about 70 mL in a trained athlete.
每搏输出量 (SV) – 心脏每跳动一次射出的血量。像活塞冲程，一次搏动推出约70毫升血液。
Cardiac output (Q) – volume of blood pumped per minute. Formula:
Cardiac output = Stroke volume x Heart rate (Q = SV x HR)
心输出量 (Q) – 每分钟心脏泵出的血液总量。公式：心输出量 = 每搏输出量 x 心率。记住 Q 的量全在于泵量和节律。
Arteries / Veins / Capillaries – arteries carry blood away (A for Away), veins return blood to the heart (V for Viaduct going home), capillaries are tiny exchange vessels.
动脉/静脉/毛细血管 – 动脉（A→离开 Away）将血液运离心脏，静脉像回家的路，毛细血管是交换壁极薄的微细管网。
Blood pressure – force of blood against artery walls. Systolic over diastolic (e.g. 120/80 mmHg). ‘Systole’ squeezes, ‘diastole’ relaxes.
血压 – 血液对动脉壁的侧压力。收缩压/舒张压，心脏挤压为收缩，放松为舒张。
4. Respiratory Vocabulary | 呼吸系统词汇
Tidal volume – air moved in or out per normal breath. Tide-like, gently comes in and out. Healthy rest value ~500 mL.
潮气量 – 每次平静呼吸吸入或呼出的气量。如同潮汐进退，安静时约500毫升。
Vital capacity – maximum air exhaled after maximum inhalation. ‘Vital’ means life capacity, all-out breath.
肺活量 – 最大吸气后尽力呼出的最大气量。代表生命的容量，吹满气球所需的全部气力。
Minute ventilation (VE) – total air breathed in per minute.
VE = Tidal volume x Breathing rate
每分通气量 (VE) – 每分钟进肺的总气量。VE = 潮气量 x 呼吸频率，锻炼时激增。
Oxygen debt – extra O₂ needed post-exercise to repay anaerobic effort. Often called EPOC (excess post-exercise oxygen consumption). Think of borrowing oxygen and paying back with heavy breathing.
氧债 – 运动后为偿还无氧代谢亏欠而额外摄入的氧量，即运动后过量氧耗 (EPOC)。好比先借氧，随后大口还债。
Diffusion – movement of O₂ and CO₂ across alveolar and capillary walls, from high to low concentration. Diffusion is like fragrance spreading in a room.
扩散 – 氧气和二氧化碳顺浓度梯度穿过肺泡壁与毛细血管壁的过程。类比花香弥漫，由浓向淡扩散。
5. Energy Systems and Exercise Physiology | 能量系统与运动生理
ATP (adenosine triphosphate) – immediate energy currency in cells. ATP splits into ADP + Pᵢ releasing energy. Think ‘A-T-P’ = ‘A Tiny Packet’ of energy.
三磷酸腺苷 (ATP) – 细胞的直接能源。ATP 水解为 ADP 和磷酸释放能量，记住它是“能量小钱包”。
Anaerobic – without O₂; high intensity, short duration. Two anaerobic pathways: ATP-PC system (up to 10 sec) and lactic acid system (up to 90 sec). ‘An-‘ means without.
无氧 – 不需氧气，高强度短时。ATP-PC 系统供能≤10秒，乳酸系统约≤90秒。“无氧”即缺氧出招。
Aerobic – with O₂; lower intensity, long duration. Uses carbohydrates and fats in mitochondria. ‘Aero’ involves air.
有氧 – 需要氧气，低强度长时间。线粒体内燃烧糖和脂肪，带“气”前行。
VO₂ max – maximal oxygen uptake; gold standard of aerobic fitness. Measured in mL/kg/min. Higher VO₂ max means greater endurance.
最大摄氧量 (VO₂ max) – 机体利用氧的最大能力，有氧适能的黄金指标。数值越高，耐力越强。单位：毫升/千克/分。
Lactic acid / Lactate – byproduct of anaerobic glycolysis. Accumulation causes muscle burn. Buffer systems clear it after exercise.
乳酸 – 无氧糖酵解的副产物，堆积导致肌肉灼烧感。运动后缓冲系统会将其清除。
6. Principles of Training | 训练原则
SPORT – Specificity, Progression, Overload, Reversibility, Tedium. Be SPORTing to keep improving. ‘Specificity’ trains exactly what you need; ‘Progression’ gradually increases demands; ‘Overload’ pushes beyond comfort; ‘Reversibility’ means use it or lose it; ‘Tedium’ reminds variety prevents boredom.
SPORT 原则 – 专项性、渐进性、超负荷、可逆性、趣味性。像体育运动一样：训练要针对项目（专项），逐步加量（渐进），突破舒适（超负荷），停练退步（可逆），多变防枯燥（趣味）。
FITT – Frequency, Intensity, Time, Type. Apply FITT to design overload. Frequency: how often? Intensity: how hard? Time: how long? Type: what kind of exercise?
FITT 原则 – 频率、强度、时间、类型。用 FITT 落实超负荷。频率：多久一次？强度：多难？时间：多长？类型：选择什么运动？
Warm-up and cool-down – warm-up prepares body by raising HR and muscle temperature, reducing injury risk. Cool-down gradually lowers HR and helps remove lactic acid. Three phases: pulse raiser, stretching, sport-specific drills.
热身与整理活动 – 热身提高心率和肌温，预防损伤。整理活动让心率缓慢回落，加速乳酸清除。三阶段：脉冲提升、动态拉伸、专项动作。
7. Components of Fitness | 体适能要素
Health-related fitness – cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition. Think ‘Can My Muscles Feel Better?’ (Cardiovascular, Muscular strength, Muscular endurance, Flexibility, Body composition).
健康相关体适能 – 心肺耐力、肌力、肌耐力、柔韧性、身体成分。记住中文头字：心、力、耐、柔、体。
Skill-related fitness – agility, balance, coordination, power, reaction time, speed. Acronym: ‘A B C P R S’ – Always Be Coordinated, Powerfully Reacting, Speedily.
技能相关体适能 – 敏捷、平衡、协调、爆发力、反应时、速度。用“敏平协爆发应速”串记。
Agility vs Speed – agility is changing direction quickly while maintaining control; speed is moving body parts rapidly in one direction. An agile player dodges; a speedy one sprints straight.
敏捷与速度 – 敏捷强调快速变向仍可控；速度是单一方向快速移动。足球过人是敏捷，百米冲刺是速度。
Body mass index (BMI) – weight (kg) / height² (m²). Gives crude indicator of body composition. Use it alongside waist-to-hip ratio or skinfold for accuracy.
身体质量指数 (BMI) – 体重(kg)除以身高(m)的平方。只是一个粗略指标，常搭配腰臀比或皮脂厚度。
8. Skill Acquisition and Feedback | 技能习得与反馈
Open skill vs Closed skill – open skill performed in changing, unpredictable environment (e.g. a pass in football); closed skill performed in stable, predictable setting (e.g. a gymnastics vault).
开放性技能与闭锁性技能 – 开放技能环境多变（如足球传球）；闭锁技能环境稳定（如体操跳马）。
Gross motor skill vs Fine motor skill – gross involves large muscle groups (running, jumping); fine involves small muscles, precision (darts, handwriting). Gross sounds like ‘big’, fine like ‘delicate’.
大肌肉群技能与小肌肉群技能 – 大肌群参与大幅度动作（跑、跳）；小肌群完成精细控制（飞镖、书写）。粗大对精细。
Discrete, Serial, Continuous skills – discrete has clear beginning-end (penalty kick); serial links several discrete skills (triple jump); continuous has no obvious start/finish (cycling).
分立、序列、连续技能 – 分立有始有终（点球）；序列串联多个分立动作（三级跳远）；连续无间断（骑行）。
Feedback: intrinsic vs extrinsic; knowledge of performance (KP) vs knowledge of results (KR). Intrinsic comes from within (feel); extrinsic from coach/video. KP is about technique; KR is about outcome (score/time).
反馈类型 – 内在反馈来自本体感觉；外在反馈来自教练或录像。表现过程反馈 (KP) 针对技术动作；结果反馈 (KR) 针对得分或时间。记住“内感外授，KP看过程，KR看结果”。
9. Movement Analysis and Joint Actions | 运动分析与关节动作
Flexion / Extension – flexion decreases joint angle (bending elbow), extension increases it (straightening arm). ‘Flex’ like bending a flexible ruler.
屈/伸 – 屈减小关节角度（弯肘），伸增大角度（直臂）。屈如弓，伸如直。
Abduction / Adduction – abduction moves limb away from midline (raise arm sideways); adduction brings it toward midline. Think “abduct” = “away to action”.
外展/内收 – 外展远离身体中线（侧平举），内收靠向中线。“外展”好比“展翅外飞”。
Rotation – turning around an axis, e.g. shaking head ‘no’ or twisting trunk. Medial rotation (inward), lateral rotation (outward).
旋转 – 绕轴转动，如摇头或转身。旋内（向内转），旋外（向外转）。
Planes of movement – sagittal (forward/backward, e.g. running), frontal (side to side, e.g. star jump), transverse (rotation, e.g. discus). Sagittal splits body left/right; frontal splits front/back; transverse splits top/bottom.
运动平面 – 矢状面（前后运动，如跑步），额状面（左右运动，如开合跳），水平面（旋转运动，如掷铁饼）。矢状切左/右，额状切前/后，水平切上/下。
10. Injury, Recovery and Nutrition Essentials | 损伤、恢复与营养基础
Sprain vs Strain – sprain is ligament injury (bone-to-bone tissue overstretched or torn); strain is muscle/tendon injury. ‘S’ for sprain = ‘s’ for stretched sinew (ligament), strain = ‘st’ for stretched tissue (muscle).
扭伤与拉伤 – 扭伤是韧带损伤（骨连骨组织过度拉伸或撕裂）；拉伤是肌肉/肌腱损伤。扭伤关韧带，拉伤涉肌肉。
RICE protocol – Rest, Ice, Compression, Elevation. Immediate care for soft tissue injury. RICE is cold comfort that reduces swelling.
RICE 原则 – 休息、冰敷、加压、抬高。软组织损伤急救的冷处理四步，有效消肿止痛。
Carbohydrates, proteins, fats – carbs are primary fuel, stored as glycogen; proteins repair and build muscle; fats provide slow-burn energy and insulation. Think: Carbs = quick charge, Protein = brick repair, Fats = long-lasting log fire.
碳水化合物、蛋白质、脂肪 – 碳水是主要燃料，以糖原储存；蛋白质修复组织、增肌；脂肪提供持久能源并保暖。速充靠碳水，修砖用蛋白，长燃是脂肪。
Hydration and electrolytes – water regulates temperature and transport. Electrolytes (Na⁺, K⁺) maintain nerve impulses and muscle contraction. Dehydration of just 2% body mass impairs performance.
水合与电解质 – 水分调节体温和运输物质。钠离子、钾离子等电解质维持神经传导和肌肉收缩。失水达体重2%即影响运动表现。
Concussion – a traumatic brain injury caused by a blow to the head. Symptoms: headache, dizziness, confusion. Must follow ‘graduated return to play’ protocol.
脑震荡 – 头部受撞击造成的创伤性脑损伤，症状包括头痛、眩晕、意识模糊。必须遵循“逐步重返赛场”流程。
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