📚 Mastering SQA Physical Education Terminology: A Quick Reference Guide | 掌握SQA体育词汇术语速记指南
In SQA Year 11 Physical Education, a strong command of specialist terminology can transform your answers from simple descriptions into sophisticated, credit‑worthy analyses. This quick reference guide brings together the essential terms you will encounter across anatomy, physiology, biomechanics, skill acquisition and performance psychology. Each entry pairs a concise English definition with its Chinese equivalent, helping bilingual learners reinforce understanding in both languages.
在SQA十一年级体育课程中，熟练运用专业术语可以将你的答案从简单描述提升为深入分析，从而赢得更高分数。这份速记指南汇总了解剖学、生理学、生物力学、技能习得与运动心理学等领域的关键词汇。每个词条都配有简洁的英文定义和对应的中文翻译，帮助双语学习者用两种语言同步巩固理解。
1. Musculoskeletal System Terminology | 肌肉骨骼系统术语
Agonist: The muscle that contracts and shortens to produce movement at a joint.
主动肌：收缩并缩短从而在关节处产生运动的肌肉。
Antagonist: The muscle that relaxes and lengthens to allow the agonist to work without resistance.
拮抗肌：放松并伸展以使主动肌能够无阻力地工作的肌肉。
Fixator: A muscle that stabilises the origin of the agonist, allowing efficient movement.
固定肌：稳定主动肌起点的肌肉，确保动作高效完成。
Synergist: A muscle that assists the agonist by reducing unwanted movement.
协同肌：通过减少不必要的动作来协助主动肌完成的肌肉。
Isotonic contraction: Muscle contraction where the muscle changes length; includes concentric (shortening) and eccentric (lengthening) phases.
等张收缩：肌肉长度发生变化的收缩，包括向心收缩（缩短）和离心收缩（拉长）两个阶段。
Isometric contraction: Muscle contraction where tension develops but the muscle length remains unchanged.
等长收缩：肌肉产生张力但长度保持不变的收缩。
Flexion: Decreasing the angle between two bones at a joint.
屈曲：减小关节处两骨之间的角度。
Extension: Increasing the angle between two bones at a joint.
伸展：增大关节处两骨之间的角度。
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。
2. Cardiovascular & Respiratory System Terminology | 心血管与呼吸系统术语
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 out of the left ventricle in one contraction.
每搏输出量：左心室每次收缩所泵出的血液量。
Cardiac output (Q): The total volume of blood pumped by the heart per minute; calculated as stroke volume x heart rate.
心输出量：心脏每分钟泵出的血液总量，计算公式为每搏输出量 × 心率。
Q = SV × HR
Tidal volume: The volume of air inhaled or exhaled in a single normal breath.
潮气量：每次正常呼吸所吸入或呼出的气体量。
Vital capacity: The maximum amount of air that can be forcibly exhaled after a maximal inhalation.
肺活量：最大吸气后尽力呼出的最大气体量。
VO2 max: The maximum volume of oxygen the body can utilise per minute during intense exercise; a key indicator of aerobic endurance.
最大摄氧量：在进行剧烈运动时，身体每分钟所能利用的最大氧气量；是衡量有氧耐力的关键指标。
Minute ventilation: The volume of air breathed in one minute, calculated as tidal volume x breathing frequency.
每分通气量：一分钟内呼吸的气体量，计算公式为潮气量 × 呼吸频率。
3. Components of Fitness | 体能要素
Fitness components are divided into health‑related and skill‑related factors. The table below summarises the key terms and their definitions in both English and Chinese.
体能要素分为健康相关要素和技能相关要素。下表用中英双语总结了关键术语及其定义。
| Health‑Related Component (English) |
健康相关要素 (中文) |
|---|---|
| Cardiovascular Endurance: ability of heart and lungs to supply oxygen during sustained activity | 心血管耐力：在持续运动中，心肺为肌肉供氧的能力 |
| Muscular Endurance: ability of a muscle to repeat contractions over time without fatigue | 肌肉耐力：肌肉在一段时间内重复收缩而不疲劳的能力 |
| Muscular Strength: maximum force a muscle can exert in a single contraction | 肌肉力量：肌肉单次收缩所能产生的最大力 |
| Flexibility: range of motion around a joint | 柔韧性：关节周围的活动范围 |
| Body Composition: proportion of fat mass to lean mass in the body | 身体成分：身体中脂肪质量与去脂质量的比例 |
| Skill‑Related Component (English) |
技能相关要素 (中文) |
|---|---|
| Agility: ability to change direction quickly while maintaining control | 灵敏性：快速改变方向同时保持控制的能力 |
| Balance: ability to maintain the body’s centre of mass over its base of support | 平衡能力：使身体重心维持在支撑面内的能力 |
| Coordination: ability to use two or more body parts smoothly and efficiently together | 协调性：两个或多个身体部位流畅、高效地协同工作的能力 |
| Power: ability to exert maximum force in the shortest time; combines strength and speed | 爆发力：在最短时间内发挥最大力量的能力，结合了力量与速度 |
| Reaction Time: time taken to respond to a stimulus | 反应时间：对刺激做出反应所需的时间 |
| Speed: ability to move the body or body parts quickly | 速度：快速移动身体或身体部位的能力 |
4. Principles & Methods of Training | 训练原则与方法
Specificity: Training must be relevant to the sport or activity to produce targeted adaptations.
针对性：训练必须与运动项目相关，以产生有针对性的适应。
Progression: Gradually increasing the training stimulus as the body adapts, avoiding plateaus.
渐进性：随着身体适应逐渐增加训练刺激，避免出现瓶颈期。
Overload: In order to improve, the body must work harder than normal. This is governed by the FITT principle.
超负荷：要获得提升，身体必须比平时承受更大的负荷。这由FITT原则来调控。
Reversibility: Fitness gains are lost when training stops or intensity drops significantly.
可逆性：一旦停止训练或训练强度大幅下降，已获得的体能会消退。
Recovery: Adequate rest between sessions is vital for repair and adaptation.
恢复：训练课之间充分的休息对于身体修复和适应至关重要。
Tedium: Keeping training varied prevents boredom and maintains motivation.
趣味性：保持训练方式多样化以防止枯燥并维持动力。
FITT: Frequency, Intensity, Time, Type — the variables used to apply overload.
FITT原则：频率、强度、时间、类型——用于施加超负荷的变量。
Continuous training: Steady‑state exercise for 20+ minutes without rest, developing cardiovascular endurance.
持续训练法：无间歇地进行20分钟以上的稳态运动，用于发展心血管耐力。
Interval training: Alternating periods of high‑intensity work with recovery periods.
间歇训练法：高强度运动期与恢复期交替进行的训练。
Circuit training: A series of exercises performed one after another at stations, targeting different muscle groups.
循环训练法：在多个站点依次完成一系列练习，针对不同肌群。
5. Classification of Motor Skills | 运动技能分类
Open skill: Performed in a changing, unpredictable environment where the performer must react to external factors (e.g. a pass in football).
开放技能：在多变且不可预测的环境中执行的技能，要求练习者对外部因素做出反应（如足球中的传球）。
Closed skill: Performed in a stable, self‑controlled environment with minimal external disruption (e.g. a gymnastics vault).
闭合技能：在稳定、自控的环境中执行的技能，外部干扰很少（如体操跳马）。
Gross motor skill: Involves large muscle movements with little precision (e.g. running, jumping).
粗大运动技能：涉及大肌肉群的运动，对精度要求较低（如跑步、跳跃）。
Fine motor skill: Requires intricate, small muscle movements and high precision (e.g. a wrist shot in hockey).
精细运动技能：需要复杂的小肌肉群运动和极高精度的技能（如曲棍球中的手腕射门）。
Discrete skill: Has a clear beginning and end, often brief (e.g. a tennis serve).
分立技能：有明确的开始与结束，通常很短暂（如网球发球）。
Serial skill: A group of discrete skills strung together into a sequence (e.g. a triple jump).
系列技能：由多个分立技能串联而成的组合动作（如三级跳远）。
Continuous skill: Has no obvious beginning or end, repeating rhythmically (e.g. cycling).
连续技能：没有明显的开始和结束，节奏性地重复进行（如骑行）。
Self‑paced skill: The performer controls the timing and speed of the movement.
自定节奏技能：由练习者自己控制动作的时机和速度。
Externally‑paced skill: Timing and speed are determined by external factors or opponents.
外部节奏技能：动作的时机和速度由外部因素或对手决定。
6. Biomechanics & Levers | 生物力学与杠杆
Force: A push or pull that changes the state of motion of an object. In sport, force is applied to accelerate, decelerate or stabilise the body.
力：改变物体运动状态的推或拉。体育运动中，力被用于加速、减速或稳定身体。
F = m × a
Force = mass × acceleration
Moment: The turning effect produced by a force around a fulcrum; greater force or longer lever arm increases the moment.
力矩：力绕支点产生的转动效果；力越大或杠杆臂越长，力矩越大。
M = F × d
Moment = force × perpendicular distance from fulcrum
First‑class lever: The fulcrum lies between the effort and the load (e.g. nodding the head).
第一类杠杆：支点在力点和阻力点之间（如点头动作）。
Second‑class lever: The load is between the fulcrum and the effort, favouring strength (e.g. standing on tiptoes — ball of foot is fulcrum, body weight is load, calf muscles provide effort).
第二类杠杆：阻力位于支点和力点之间，有利于产生力量（如踮脚站立——跖球部为支点，体重为阻力，小腿肌群施力）。
Third‑class lever: The effort is applied between the fulcrum and the load, favouring speed and range of motion (e.g. a bicep curl — elbow is fulcrum, biceps brachii provides effort between elbow and hand).
第三类杠杆：力点在支点和阻力点之间，有利于增加速度和运动范围（如肱二头肌弯举——肘为支点，肱二头肌在肘和手之间施力）。
Centre of mass: The point around which the body’s mass is equally distributed; keeping the centre of mass over the base of support improves stability.
重心：身体质量均匀分布的中心点；将重心保持在支撑面内可增强稳定性。
7. Nutrition & Hydration | 营养与水分补充
Carbohydrates: The body’s main energy source, stored as glycogen in muscles and the liver. Used during high‑intensity work.
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中，在高强度运动中被消耗。
Carbohydrate loading: A strategy used by endurance athletes to maximise glycogen stores before competition.
糖原负荷法：耐力运动员在比赛前最大化糖原储备的策略。
Proteins: Essential for muscle repair and growth; made up of amino acids.
蛋白质：对肌肉修复和生长至关重要，由氨基酸组成。
Fats: A secondary energy source used during prolonged, low‑intensity exercise.
脂肪：在长时间低强度运动中使用的次要能量来源。
Hydration: Maintaining adequate fluid levels; even 2% dehydration can impair performance and cognitive function.
水合作用：维持充足的体液水平；即使脱水2%也会损害运动表现和认知功能。
Electrolytes: Minerals such as sodium and potassium that help regulate nerve impulses and muscle contractions, lost through sweat.
电解质：如钠和钾等矿物质，有助于调节神经冲动和肌肉收缩，随汗液流失。
Glycaemic index (GI): A ranking of carbohydrates according to how quickly they raise blood glucose levels.
血糖生成指数：根据碳水化合物提升血糖速度的排名指标。
8. Psychological Factors | 心理因素
Intrinsic motivation: Drive that comes from within, such as enjoyment or personal satisfaction.
内部动机：源于内在的驱动力，如乐趣或个人满足感。
Extrinsic motivation: Drive that comes from external rewards, like trophies, praise or money.
外部动机：源于外部奖励的驱动力，如奖杯、表扬或金钱。
Arousal: The level of mental and physical readiness; the Inverted‑U theory suggests performance peaks at moderate arousal.
唤醒水平：心理和生理的准备程度；倒U型理论认为在中等唤醒水平时表现最佳。
Anxiety: A negative emotional state with feelings of nervousness and worry; can be somatic (physical symptoms) or cognitive (thoughts).
焦虑：伴随紧张和担忧的消极情绪状态，可分为躯体焦虑（身体症状）和认知焦虑（思维层面）。
Goal setting: Using SMART goals (Specific, Measurable, Achievable, Relevant, Time‑bound) to focus effort and monitor progress.
目标设定：运用SMART目标（具体的、可衡量的、可实现的、相关的、有时间限制的）来集中努力并监控进展。
Self‑efficacy: Belief in one’s own ability to succeed in a specific task; crucial for persistence under pressure.
自我效能感：对自己在特定任务中取得成功能力的信念，对于在压力下坚持至关重要。
Mental rehearsal: Visualising a performance positively before execution to improve focus and confidence.
心理演练：在执行动作前积极想象整个过程，以提高专注度和自信心。
9. Performance Analysis & Evaluation | 表现分析与评估
Knowledge of performance: Feedback about the quality of the movement itself, without reference to the outcome (e.g. ‘your knees were bent during the catch’).
表现反馈：关于动作本身质量的反馈，不涉及结果（如“接球时你的膝盖是弯曲的”）。
Knowledge of results: Feedback about the outcome of the action (e.g. ‘the shot went wide’).
结果反馈：关于动作结果的反馈（如“那记射门打偏了”）。
PAR sheet: Personal Activity Record — a log used to track training activities, duration, intensity and perceptions.
个人活动记录表：用于追踪训练活动、时长、强度和主观感受的日志。
Video analysis: Recording and reviewing footage to identify technical strengths and weaknesses.
视频分析：录制并回看影像，以识别技术上的优势和劣势。
Quantitative data: Numerical information, such as heart rate, times or scores.
定量数据：数字信息，如心率、计时或得分。
Qualitative data: Descriptive, non‑numerical information, such as coach comments or movement observations.
定性数据：描述性、非数字化的信息，如教练评语或动作观察。
Feedback loop: The cycle of collecting data, reflecting and adjusting practice to drive improvement.
反馈循环：收集数据、反思并调整练习以推动进步的循环过程。
10. Safety & Injury Prevention | 安全与损伤预防
RICE protocol: Rest, Ice, Compression, Elevation — immediate treatment for soft‑tissue injuries.
RICE原则：休息、冰敷、加压、抬高——软组织损伤的即时处理方法。
Warm‑up: A preparatory phase that gradually increases heart rate, blood flow and joint mobility, reducing injury risk.
热身：逐渐提高心率、血流量和关节活动度的准备阶段，可降低受伤风险。
Cool‑down: Low‑intensity activity after exercise to gradually lower heart rate and aid the removal of waste products.
整理活动：运动后进行低强度活动，使心率逐渐回落并帮助清除代谢废物。
Protective equipment: Gear such as shin guards, helmets or gum shields designed to reduce injury severity.
防护装备：如护腿板、头盔或护齿等用于减轻损伤严重程度的器具。
Overuse injury: Damage caused by repetitive stress without adequate recovery, e.g. shin splints.
过度使用损伤：因重复负荷且缺乏充分恢复造成的损伤，如胫骨疲劳性骨膜炎。
Contraindicated exercises: Movements that place unnecessary stress on joints and should be avoided (e.g. deep full squats with heavy load).
禁忌练习：对关节施加不必要压力的动作，应予以避免（如大负重下的全深度深蹲）。
SPORT principle applied to safety: Always ensure appropriate progression and recovery to avoid overtraining and injury.
安全性中的渐进超负荷原则：始终确保适当的渐进负荷和恢复，以避免过度训练和受伤。
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