GCSE Edexcel PE: Formula & Principles Quick Reference Guide | GCSE Edexcel 体育：公式定理速查手册

📚 GCSE Edexcel PE: Formula & Principles Quick Reference Guide | GCSE Edexcel 体育：公式定理速查手册

This revision guide brings together all the essential formulas, equations, and key principles you need for the GCSE Edexcel Physical Education exam. Whether you are calculating training zones, analysing movement, or applying sport psychology models, this reference gives you quick access to the facts that matter.

本复习速查手册汇总了 GCSE Edexcel 体育考试中所有必备的公式、方程式与关键原理。无论是计算训练区间、分析动作，还是应用运动心理学模型，这本手册都能帮助你迅速找到考察要点。

1. Maximum Heart Rate & Training Zones | 最大心率与训练区间

The simplest way to estimate maximum heart rate (MHR) is:

估算最大心率（MHR）最简单的方法为：

Max HR = 220 − age

Training zones are expressed as percentages of MHR. For a 15-year-old with an estimated MHR of 205 bpm, typical aerobic training would aim for 60–80% of MHR, while anaerobic work targets 80–90%.

训练区间以最大心率的百分比表示。一名 15 岁的青少年估算 MHR 为 205 次/分，进行有氧训练时通常以 60–80% MHR 为目标，无氧训练则瞄准 80–90%。

Training Zone	% of MHR	Example bpm (age 15)
Aerobic (moderate)	60–80%	123–164
Anaerobic (high intensity)	80–90%	164–185

2. Heart Rate Reserve (Karvonen Formula) | 心率储备（卡氏公式）

A more personalised method takes resting heart rate (RHR) into account. The Karvonen formula is:

更个性化的方法还会考虑安静心率（RHR）。卡氏公式如下：

Target HR = ((Max HR − RHR) × % intensity) + RHR

For example, a 16-year-old with RHR 65 bpm wanting to train at 70% intensity works out as ((204 − 65) × 0.70) + 65 = 162 bpm. This method is widely used to fine‑tune aerobic training programmes.

例如，一名 16 岁、安静心率为 65 次/分的少年若要以 70% 强度训练，计算得到 ((204 − 65) × 0.70) + 65 = 162 次/分。该方法广泛用于精细化调控有氧训练计划。

3. Body Mass Index (BMI) | 身体质量指数

BMI is a simple screening tool used to classify underweight, healthy weight, overweight or obesity. The formula is:

BMI 是用于划分体重过轻、健康体重、超重或肥胖的简便筛查工具。公式为：

BMI = weight (kg) ÷ (height (m))²

If a performer weighs 65 kg and is 1.72 m tall, BMI = 65 ÷ (1.72 × 1.72) = 22.0 kg/m². While BMI does not directly measure body fat, it is a useful starting point for health and fitness assessment.

若运动员体重 65 千克、身高 1.72 米，BMI = 65 ÷ (1.72 × 1.72) = 22.0 kg/m²。尽管 BMI 不能直接测量体脂，但它是评估健康与健身水平的实用起点。

4. Speed, Velocity & Acceleration | 速率、速度与加速度

In movement analysis, you may need to calculate basic motion quantities. Speed is the rate at which distance is covered:

在动作分析中，你可能需要计算基本运动量。速率是距离随时间的变化率：

speed = distance ÷ time

Velocity is speed in a given direction. Acceleration describes how quickly velocity changes:

速度是带有方向的速率。加速度描述速度变化的快慢：

acceleration = change in velocity ÷ time taken

These relationships help explain linear sprints, throws and jumps. A sprinter covering 100 m in 11.0 s has an average speed of 9.09 m/s, while a long jumper accelerating from rest to 9.0 m/s in 0.4 s experiences an acceleration of 22.5 m/s².

这些关系有助于解释线性冲刺、投掷和跳跃。一名短跑运动员 11.0 秒跑完 100 m，平均速率为 9.09 m/s；一名跳远选手在 0.4 秒内从静止加速到 9.0 m/s，加速度为 22.5 m/s²。

5. Force, Momentum & Newton’s Laws | 力、动量与牛顿定律

Newton’s second law is often expressed as:

牛顿第二定律常表示为：

force (N) = mass (kg) × acceleration (m/s²)

Momentum is the product of mass and velocity and is conserved in a closed system:

动量是质量与速度的乘积，在封闭系统中动量守恒：

momentum (kg m/s) = mass × velocity

For example, a 0.5 kg hockey ball travelling at 20 m/s has a momentum of 10 kg m/s. When you tackle or strike an object, you change its momentum, and the rate of that change equals the force applied.

例如，一个 0.5 kg 的曲棍球以 20 m/s 运动时，动量为 10 kg m/s。当拦截或击打一个物体时，你改变了它的动量，而动量变化的速率就等于施加的力。

6. Lever Systems & Mechanical Advantage | 杠杆系统与机械利益

Three classes of lever are identified by the relative positions of fulcrum, effort and load. Mechanical advantage (MA) tells you whether a lever amplifies force or speed:

根据支点、施力点和负荷的相对位置，杠杆可分为三类。机械利益（MA）可以告诉你杠杆是增大力量还是增加速度：

mechanical advantage = effort arm ÷ resistance arm

MA > 1 : large effort arm – good for producing force (e.g. second‑class lever in calf raise).
MA < 1 : short effort arm – good for generating speed (e.g. third‑class lever in biceps curl).
MA = 1 : no mechanical advantage; changes direction only (e.g. first‑class lever like a see‑saw).

MA > 1：施力臂较长——有利于产生力量（例如提踵动作中的第二类杠杆）。
MA < 1：施力臂较短——有利于生成速度（例如肱二头肌弯举中的第三类杠杆）。
MA = 1：无机械利益，仅改变用力方向（例如跷跷板类的第一类杠杆）。

7. Aerobic & Anaerobic Energy Equations | 有氧与无氧供能方程式

Aerobic respiration – the primary energy pathway in endurance activities – can be summarised as:

有氧呼吸——耐力项目的主要供能途径——可概括为：

C₆H₁₂O₆ + 6O₂ → 6CO₂ + 6H₂O + energy (ATP)

Anaerobic glycolysis, which provides rapid energy without oxygen, produces lactate:

无氧糖酵解在无氧条件下快速供能，同时产生乳酸：

C₆H₁₂O₆ → energy (ATP) + 2C₃H₆O₃ (lactic acid)

Understanding these equations helps explain why we breathe heavily after a sprint (EPOC) and why high‑intensity efforts cannot be sustained for long.

理解这些方程式有助于解释为何短跑后会大口喘息（运动后过量氧耗），以及为何高强度运动无法持续很长时间。

8. Principles of Training (SPORT & FITT) | 训练原则（SPORT 与 FITT）

Training programmes are built on the SPORT principles:

训练计划建立在 SPORT 原则之上：

Specificity – training must match the demands of the activity.
Progression – gradually increase overload as fitness improves.
Overload – work harder than the body is used to.
Reversibility – fitness declines when training stops.
Tedium – variety prevents boredom and maintains motivation.

针对性 (Specificity)：训练必须符合专项需求。
渐进性 (Progression)：随体能提高逐步增加负荷。
超负荷 (Overload)：让身体承受超过习惯的负荷。
可逆性 (Reversibility)：停止训练则体能下降。
多样性 (Tedium)：多样化训练避免枯燥，保持动力。

Overload is applied through the FITT variables:

超负荷通过 FITT 变量来施加：

Frequency – how often
Intensity – how hard
Time – how long
Type – the method of training

频率 (Frequency)：训练频次
强度 (Intensity)：训练负荷大小
时间 (Time)：训练时长
类型 (Type)：训练方法

9. RICE Principle for Injury | 伤后处理 RICE 原则

For immediate management of soft‑tissue injuries (sprains, strains), remember RICE:

软组织损伤（扭伤、拉伤）的紧急处理，牢记 RICE 原则：

Rest – stop activity and protect the injury.
Ice – apply cold to reduce blood flow and swelling.
Compression – use a bandage to limit swelling.
Elevation – raise the injured part above heart level to help reduce swelling.

休息 (Rest)：停止活动，保护伤处。
冰敷 (Ice)：局部降温，减少血流和肿胀。
加压 (Compression)：用绷带加压包扎，控制肿胀。
抬高 (Elevation)：将伤肢抬高至心脏水平以上，减轻肿胀。

RICE should be applied as soon as possible after injury and helps minimise the severity of the damage.

受伤后应尽早实施 RICE，以帮助减轻损伤的严重程度。

10. SMART Goal Setting | SMART 目标设定

Effective goals in sport follow the SMART acronym:

运动中的有效目标应遵循 SMART 原则：

Specific – clear and well‑defined.
Measurable – progress can be tracked.
Achievable – challenging but realistic.
Relevant – meaningful to the performer and the sport.
Time‑bound – set within a deadline.

具体 (Specific)：目标清晰明确。
可衡量 (Measurable)：能追踪进展。
可达成 (Achievable)：有挑战但并非不切实际。
相关性 (Relevant)：对运动员和项目都有意义。
有时限 (Time‑bound)：设定完成期限。

For example, “Improve my 1500 m time from 5:30 to 5:10 in eight weeks” is a strong performance goal because it meets all five criteria.

例如，“在八周内将 1500 米成绩从 5:30 提升到 5:10”就是一个强有力的表现目标，因为它满足全部五个标准。

11. Information Processing Model | 信息加工模型

The Whiting model describes how a performer takes in information, makes decisions and acts:

Whiting 模型描述了运动员如何接收信息、做出决策并采取行动：

Input from the display (environment) → sense organs → perceptual mechanisms → translatory mechanisms (decision making) → effector mechanisms → output (movement) → feedback.

环境（显示）输入 → 感觉器官 → 感知机制 → 转换机制（决策）→ 效应机制 → 输出（动作）→ 反馈。

This cycle helps explain reaction time, selective attention and how practice leads to more automatic processing. Feedback, whether intrinsic or extrinsic, is essential for learning and correction.

这一循环有助于解释反应时、选择性注意以及练习如何带来更自动化的加工过程。反馈无论是内在还外在，都对学习和纠错至关重要。

Published by TutorHao | GCSE PE Revision Series | aleveler.com

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GCSE Edexcel PE: Formula & Principles Quick Reference Guide | GCSE Edexcel 体育：公式定理速查手册