📚 Year 10 CCEA PE Key Terms Quick Revision Guide | CCEA 十年级体育词汇术语速记指南
Mastering key terminology is essential for success in Year 10 CCEA Physical Education. This guide provides clear definitions of the most important terms you need to know across health, fitness, anatomy, training, and safety. Use these quick revision notes to boost your confidence and exam performance.
掌握关键术语是学好 CCEA 十年级体育课程的基础。本指南清晰解释了健康、体能、解剖、训练和安全等方面最重要的术语，帮助你快速复习，提升考试信心与成绩。
1. Health, Fitness & Well-being | 健康、体能与幸福
Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.
健康 指身体、心理和社会适应方面的完好状态，而不仅仅是没有疾病或虚弱。
Fitness is the ability to meet the demands of the environment; it is split into health-related components and skill-related components.
体能 是满足环境需求的能力，分为健康相关要素和技能相关要素。
Well-being refers to feeling content, healthy and happy in your daily life, often promoted by physical activity, social interaction and good nutrition.
幸福 指在日常生活中感到满足、健康和快乐，通常通过身体活动、社交互动和良好的营养来促进。
Sedentary lifestyle is a way of living with little or no physical activity, which increases the risk of obesity, cardiovascular disease and type 2 diabetes.
静态生活方式 是一种很少或没有身体活动的生活方式，会增加肥胖、心血管疾病和2型糖尿病的风险。
Hypokinetic disease is a disease associated with a lack of physical activity, such as coronary heart disease, high blood pressure and osteoporosis.
运动不足疾病 是与缺乏身体活动相关的疾病，例如冠心病、高血压和骨质疏松症。
2. Components of Fitness | 体能要素
Cardiovascular endurance is the ability of the heart, lungs and blood vessels to deliver oxygen to the working muscles during prolonged exercise.
心血管耐力 是心脏、肺和血管在长时间运动中为工作肌肉输送氧气的能力。
Muscular endurance is the ability of a muscle or muscle group to repeat contractions over time without fatigue.
肌肉耐力 是肌肉或肌群在一段时间内重复收缩而不感到疲劳的能力。
Muscular strength is the maximal force a muscle can exert in a single contraction.
肌肉力量 是肌肉在单次收缩中能发挥的最大力。
Flexibility is the range of movement possible at a joint.
柔韧性 是关节可达到的活动范围。
Body composition describes the percentage of fat, muscle, bone and water in the body.
身体成分 指身体中脂肪、肌肉、骨骼和水分的百分比。
Agility is the ability to change direction quickly and precisely.
敏捷性 是快速准确地改变方向的能力。
Balance is the ability to maintain the body’s centre of mass over its base of support, either static or dynamic.
平衡 是维持身体重心在支撑面内的能力，分为静态平衡和动态平衡。
Coordination is the ability to use two or more body parts together smoothly and efficiently.
协调性 是流畅高效地同时运用两个或更多身体部位的能力。
Power is the product of strength and speed, often expressed as the ability to exert maximum force in the shortest time.
爆发力 是力量与速度的乘积，常表现为在最短时间内发挥最大力的能力。
Reaction time is the time taken to respond to a stimulus.
反应时间 是对刺激作出反应所需的时间。
Speed is the rate at which a person can move their body or body parts over a set distance.
速度 是一个人移动身体或身体部位通过一定距离的快慢程度。
3. Principles of Training (SPORT & FITT) | 训练原则（SPORT 与 FITT）
Specificity means training must be relevant to the sport, energy system and muscle groups used in the activity.
专项性 指训练必须与运动项目、供能系统及所涉及的肌群相关。
Progression is the gradual increase in training load so fitness continues to improve without injury.
渐进性 指逐步增加训练负荷，使体能持续提升而不致受伤。
Overload occurs when the body works at a higher level than normal, applying the FITT factors to stimulate adaptation.
超负荷 指身体在比平时更高的水平工作，运用 FITT 因素来刺激适应性变化。
Reversibility refers to losing fitness gains when training is stopped or reduced significantly.
可逆性 指训练停止或大幅减少时，已获得的体能会消退。
Tedium is boredom that can occur if training lacks variety; preventing tedium helps maintain motivation.
训练单调 指训练缺乏变化而产生的厌倦感；避免单调有助于保持动力。
FITT stands for Frequency, Intensity, Time and Type – the four variables manipulated to apply overload.
FITT 代表频率、强度、时间和类型，是应用超负荷时调控的四个变量。
Frequency is how often you train, typically expressed as sessions per week.
频率 指训练的次数，通常表示为每周的训练课数。
Intensity is how hard you work during exercise, often measured by heart rate or percentage of one-repetition maximum.
强度 指运动中的用力程度，常用心率或单次最大重复的百分比来衡量。
Time is the duration of a training session or exercise.
时间 指单次训练课或某项运动的持续时间。
Type is the method of training chosen, such as continuous, interval or resistance training.
类型 指所选择的训练方法，如持续训练、间歇训练或抗阻训练。
4. Skeletal System Terms | 骨骼系统术语
Long bone is a bone that is longer than it is wide, serving as levers for movement, e.g. femur, humerus.
长骨 是长度大于宽度的骨，在运动中起杠杆作用，例如股骨、肱骨。
Short bone is roughly cube-shaped, providing strength and stability with limited movement, e.g. carpals, tarsals.
短骨 近似立方体，提供力量和稳定性但运动范围有限，例如腕骨、跗骨。
Flat bone provides protection and offers a large area for muscle attachment, e.g. cranium, ribs, scapula.
扁骨 起保护作用并提供较大的肌肉附着面积，例如颅骨、肋骨、肩胛骨。
Irregular bone has a complex shape that allows it to protect internal structures, e.g. vertebrae, pelvis.
不规则骨 形状复杂，能够保护内部结构，例如椎骨、骨盆。
Synovial joint is a freely movable joint where the bones are separated by a fluid-filled cavity, allowing a wide range of movement.
滑膜关节 是可自由活动的关节，骨端之间由充满液体的腔隙分隔，允许较大范围的活动。
Hinge joint allows movement in one plane only, like flexion and extension, e.g. elbow, knee.
铰链关节 只允许在一个平面内活动，如屈和伸，例如肘关节、膝关节。
Ball-and-socket joint allows movement in almost all directions, including rotation, e.g. shoulder, hip.
球窝关节 允许几乎所有方向的活动，包括旋转，例如肩关节、髋关节。
Ligament is a tough, fibrous band of tissue connecting bone to bone, providing joint stability.
韧带 是坚韧的纤维组织带，连接骨与骨，提供关节稳定性。
Cartilage is a smooth, elastic tissue that covers the ends of bones, reducing friction and absorbing shock.
软骨 是光滑有弹性的组织，覆盖在骨端，减少摩擦并吸收冲击。
Synovial fluid is a lubricating liquid inside the joint capsule that nourishes cartilage and reduces friction.
滑液 是关节囊内的润滑液，营养软骨并减少摩擦。
5. Muscular System Terms | 肌肉系统术语
Smooth muscle is involuntary muscle found in the walls of internal organs, such as the stomach and blood vessels.
平滑肌 是不随意肌，存在于内脏器官管壁，如胃和血管。
Cardiac muscle is specialised involuntary muscle found only in the heart and never fatigues.
心肌 是特化的不随意肌，仅存在于心脏，永不疲劳。
Skeletal muscle is voluntary muscle attached to bones by tendons, responsible for body movement.
骨骼肌 是通过肌腱附着在骨上的随意肌，负责身体运动。
Agonist is the prime mover muscle that contracts to create movement at a joint.
主动肌 是收缩产生关节运动的主要肌肉。
Antagonist is the muscle that relaxes and lengthens to allow the agonist to contract smoothly.
拮抗肌 是放松并延长的肌肉，使主动肌能够平稳收缩。
Antagonistic pair describes two muscles working together to produce movement, such as biceps and triceps at the elbow.
拮抗肌对 指协同工作产生运动的两块肌肉，如肘关节的肱二头肌和肱三头肌。
Isotonic contraction occurs when a muscle changes length while producing force, resulting in visible movement; concentric shortens, eccentric lengthens.
等张收缩 指肌肉在产生力时长度改变，产生可见动作；向心收缩缩短，离心收缩拉长。
Isometric contraction occurs when a muscle develops tension but does not change length and no movement is seen, e.g. holding a plank position.
等长收缩 指肌肉产生张力但长度不变，没有可见动作，例如保持平板支撑姿势。
Tendon is a tough band of fibrous connective tissue that connects muscle to bone.
肌腱 是坚韧的纤维结缔组织带，连接肌肉与骨。
6. Cardiovascular & Respiratory Terms | 心血管与呼吸术语
Heart rate (HR) is the number of times the heart beats per minute (bpm).
心率 (HR) 是心脏每分钟跳动的次数。
Stroke volume (SV) is the volume of blood pumped out of the left ventricle per beat.
每搏输出量 (SV) 是左心室每搏泵出的血量。
Cardiac output (Q) is the total volume of blood pumped by the heart per minute.
Cardiac Output (Q) = Stroke Volume (SV) × Heart Rate (HR)
心输出量 (Q) 是心脏每分钟泵出的总血量，公式为心输出量 = 每搏输出量 × 心率。
Maximum heart rate can be estimated using the formula: Max HR = 220 – age.
最大心率 可用公式估算：最大心率 = 220 – 年龄。
Arteries carry oxygenated blood away from the heart under high pressure (except pulmonary artery).
动脉 在高压下将含氧血运离心脏（肺动脉除外）。
Veins carry deoxygenated blood back to the heart at low pressure and contain valves to prevent backflow.
静脉 在低压下将缺氧血送回心脏，内部有瓣膜防止回流。
Capillaries are microscopic blood vessels where gaseous exchange takes place; one cell thick walls allow diffusion.
毛细血管 是微小的血管，气体交换在此进行；单层细胞的薄壁使扩散得以实现。
Tidal volume is the volume of air breathed in or out per breath during normal breathing at rest.
潮气量 是平静休息时每次呼吸吸入或呼出的气量。
Vital capacity is the maximum amount of air that can be exhaled after a maximum inhalation.
肺活量 是尽最大努力吸气后再尽力呼气所能呼出的最大气量。
Minute ventilation is the volume of air moved into and out of the lungs per minute, calculated as tidal volume × breathing rate.
每分钟通气量 是每分钟进出肺部的气体总量，计算方式为潮气量 × 呼吸频率。
7. Types of Movement & Joint Actions | 运动类型与关节动作
Flexion is decreasing the angle at a joint, for example bending the elbow or knee.
屈 是减小关节角度，例如弯曲肘关节或膝关节。
Extension is increasing the angle at a joint, straightening a limb.
伸 是增加关节角度，将肢体伸直。
Abduction is movement of a limb away from the midline of the body.
外展 是肢体离开身体中线的运动。
Adduction is movement of a limb towards the midline of the body.
内收 是肢体移向身体中线的运动。
Rotation is turning a body part around its long axis, such as rotating the head from side to side.
旋转 是身体某部分绕其长轴转动，如转动头部。
Circumduction is a circular or cone-shaped movement that combines flexion, extension, abduction and adduction, possible at ball-and-socket joints.
环转 是一种圆锥形运动，结合了屈、伸、外展和内收，常见于球窝关节。
Plantar flexion is pointing the toes downward, moving the foot away from the shin (e.g. standing on tiptoes).
跖屈 是脚尖下压，使足远离胫骨的动作（如踮脚站立）。
Dorsiflexion is pulling the toes up toward the shin, as when walking on heels.
背屈 是将脚尖上翘靠向胫骨的动作，如脚跟着地行走时。
8. Methods of Training | 训练方法
Continuous training involves sustained exercise at a steady intensity without rest, primarily developing cardiovascular endurance, e.g. running, cycling for 20–30 minutes.
持续训练 指没有间歇、平稳强度的持续性运动，主要发展心血管耐力，如跑步、骑自行车20-30分钟。
Fartlek training means ‘speed play’ and mixes continuous work with bursts of higher intensity, improving both aerobic and anaerobic fitness.
法特莱克训练 意为“速度游戏”，在持续运动中穿插高强度爆发，可同时提升有氧与无氧能力。
Interval training alternates periods of high-intensity effort with fixed recovery periods, e.g. 30-second sprint followed by 60-second walk, repeated.
间歇训练 用高强度运动时段与固定恢复时段交替进行，如30秒冲刺加60秒行走，反复进行。
Circuit training involves a series of exercises performed at stations targeting different muscle groups or fitness components, with minimal rest.
循环训练 是在一系列站点进行针对不同肌群或体能要素的练习，站点间休息极少。
Weight/resistance training uses free weights, machines or body weight to improve muscular strength and endurance by applying progressive overload.
负重/抗阻训练 利用自由重量、器械或自身体重，通过渐进超负荷来增强肌肉力量和耐力。
Plyometric training involves explosive jump and bound exercises designed to improve power, such as depth jumps and medicine ball throws.
超等长训练 包含爆发性的跳跃和弹振练习，旨在提高爆发力，如跳深和药球抛掷。
HIIT (High-Intensity Interval Training) features short bursts of maximum effort followed by brief rest; highly effective for improving cardiovascular fitness in less time.
高强度间歇训练 (HIIT) 以短时间极限努力的爆发和短暂休息为特征，短时间内高效提升心血管健康。
9. Diet, Nutrition & Hydration | 饮食、营养与水分
Carbohydrates are the body’s main energy source, stored as glycogen in muscles and liver; found in bread, pasta, rice and fruits.
碳水化合物 是身体的主要能量来源，以糖原形式储存在肌肉和肝脏中；来源于面包、意面、米饭和水果。
Proteins are essential for muscle growth and repair; found in meat, fish, eggs, dairy and pulses.
蛋白质 对肌肉生长和修复至关重要；来源于肉类、鱼、蛋、奶制品和豆类。
Fats provide a concentrated energy source, help absorb fat-soluble vitamins and protect organs; divided into saturated and unsaturated fats.
脂肪 提供浓缩能量，有助于吸收脂溶性维生素并保护器官；分为饱和脂肪和不饱和脂肪。
Fibre is a type of carbohydrate that aids digestion and helps maintain a healthy gut; found in whole grains, vegetables and legumes.
膳食纤维 是促进消化、维持肠道健康的一类碳水化合物；来源于全谷物、蔬菜和豆类。
Vitamins and minerals are micronutrients required in small amounts for various bodily functions, such as bone health (calcium) and immune function (vitamin C).
维生素和矿物质 是需求量少但对多种身体功能至关重要的微量营养素，如骨骼健康（钙）和免疫功能（维生素C）。
Hydration is maintaining adequate body water levels; dehydration impairs performance, concentration and temperature regulation.
补水 指维持充足的身体水分；脱水会损害运动表现、注意力和体温调节。
Balanced diet provides all essential nutrients in correct proportions: around 55–60% carbohydrates, 15–20% proteins and 20–25% fats plus vitamins, minerals, fibre and water.
均衡膳食 以正确比例提供所有必需营养素：大约55-60%碳水化合物、15-20%蛋白质、20-25%脂肪，加之维生素、矿物质、纤维和水。
10. Safety, Injuries & Performance | 安全、损伤与表现
Warm-up prepares the body for exercise by gradually raising heart rate, increasing blood flow to muscles and improving range of motion; reduces injury risk.
热身 通过逐步提高心率、增加肌肉血液流动及改善活动范围，让身体为运动做好准备，降低受伤风险。
Cool-down brings the body gradually back to resting state, helps remove waste products and prevents muscle stiffness.
整理活动 使身体逐渐恢复到静息状态，帮助清除代谢废物并预防肌肉僵硬。
Overuse injury results from repetitive stress on a body part without adequate recovery, e.g. shin splints, tennis elbow.
过度使用损伤 是由于身体部位反复受力而缺乏适当恢复造成的，如胫骨疲劳性骨膜炎、网球肘。
Acute injury occurs suddenly due to a specific impact or trauma, such as a sprain, strain or fracture.
急性损伤 由特定冲击或创伤突然发生，如扭伤、拉伤或骨折。
RICE stands for Rest, Ice, Compression, Elevation – an immediate treatment protocol for soft tissue injuries to minimise swelling and pain.
RICE 原则 代表休息、冰敷、加压、抬高 —— 一种用于软组织损伤的即时处理方案，以减轻肿胀和疼痛。
Concussion is a mild traumatic brain injury caused by a blow to the head; symptoms include headache, confusion and dizziness and require immediate removal from play.
脑震荡 是由头部受到击打引起的轻度创伤性脑损伤；症状包括头痛、意识混乱和头晕，须立即停止运动。
Risk assessment is the process of identifying hazards and evaluating risks before an activity to ensure the safety of performers, officials and spectators.
风险评估 是在活动前识别危险并评估风险的过程，以确保参与者、裁判和观众的安全。
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