📚 IGCSE Cambridge PE: Vocabulary & Terminology Memorisation Guide | IGCSE剑桥体育：词汇术语速记指南
Mastering the terminology in IGCSE Cambridge Physical Education is essential for scoring well on both multiple-choice and extended-response questions. This guide organises over 60 high-frequency terms into 11 themed sections, each paired with simple memory hacks to help you recall definitions and applications quickly. Use it alongside your flashcards or revision notes.
掌握IGCSE剑桥体育学科中的术语对于在选择题和论述题中取得高分至关重要。本指南将60多个高频术语分为11个主题部分，每个术语都配有简单的记忆诀窍，帮助你快速回忆定义和应用。可配合你的闪卡或复习笔记使用。
1. Anatomical Terminology & Body Planes | 解剖术语与身体平面
Anterior refers to the front of the body. Think ‘Ant’ crawling forward — both start with ‘A’ and face the front.
前侧指身体的前部。想象蚂蚁（Ant）向前爬行，都以’A’开头并面向前方。
Posterior means the back. ‘Post’ comes after, just like the back of a queue.
后侧表示背部。’Post’有“之后”的意思，就像队伍的后方。
Medial is closer to the midline. ‘Medial’ sounds like ‘middle’.
内侧靠近身体中线。’Medial’的发音类似’middle’（中间）。
Lateral is further from the midline. Imagine a ‘lateral’ pass moving the ball sideways.
外侧远离身体中线。想象美式足球中一条横向（lateral）传球向侧面移动。
Proximal means closer to the point of attachment. ‘Prox’ reminds you of ‘proximity’ (nearness).
近端更靠近肢体附着点。’Prox’让你联想到’proximity’（接近）。
Distal is further from the attachment. ‘Distal’ sounds like ‘distant’.
远端远离附着点。’Distal’听起来像’distant’（遥远的）。
Flexion decreases a joint angle, like bending the elbow. ‘Flex’ your bicep.
屈曲减小关节角度，如弯曲肘部。就像展示肱二头肌时’flex’。
Extension increases the joint angle, straightening a limb. ‘Extend’ your arm to grab something.
伸展增大关节角度，伸直肢体。伸出手臂去拿东西就是’extend’。
Abduction moves a limb away from the midline. Remember ‘abduction’ = ‘away’ (both start with ‘A’).
外展将肢体移离身体中线。记住’abduction’和’away’都以’A’开头。
Adduction brings the limb back toward the midline. ‘Add’ the limb to the body.
内收将肢体移向中线。’Add’有添加的意思，把肢体“加入”到身体核心。
Rotation is turning a bone around its long axis, like shaking your head ‘no’.
旋转是围绕骨的长轴转动，如摇头表示“不”。
2. Joints and Movement Types | 关节与运动类型
Ball and socket joint (hip, shoulder) allows flexion, extension, abduction, adduction, and rotation. Imagine a ball rolling in a deep bowl.
球窝关节（髋、肩）可做屈、伸、外展、内收和旋转。想象一个球在深碗里滚动。
Hinge joint (elbow, knee) permits only flexion and extension, like a door hinge that opens and closes.
屈戌关节（枢纽关节）（肘、膝）仅允许屈伸，像门合页只能开合。
Pivot joint (neck – atlas and axis) allows rotation. Think of a pivot in a spinning top.
车轴关节（寰枢关节）可做旋转运动。想想陀螺的转轴。
Condyloid joint (wrist) permits flexion, extension, abduction, adduction and circumduction, but no full rotation. ‘Condy’ sounds like ‘candy’, and you twist a candy wrapper but not fully rotate your wrist.
髁状关节（腕）允许屈、伸、外展、内收和环转，但不能完整旋转。‘Condy’发音类似‘candy’（糖果），你拧糖纸但手腕并不能完全旋转。
Gliding joint (carpals, tarsals) allows small sliding movements. ‘Glide’ like an ice skater smoothly sliding.
滑动关节（腕骨、跗骨）允许小幅滑动。像溜冰者平滑滑行（glide）。
Saddle joint (thumb) is shaped like a riding saddle, enabling opposition and a wide range of movement.
鞍状关节（拇指）形状似马鞍，允许对掌和大幅度运动。
3. Health-Related Components of Fitness | 健康相关体适能要素
Cardiovascular endurance is the ability of the heart and lungs to supply oxygen to working muscles during sustained activity. Remember ‘cardio’ = heart, and ‘endurance’ = lasting a long time.
心血管耐力是心脏和肺部在持续活动中为工作肌肉供氧的能力。记住‘cardio’指心脏，‘endurance’指持久。
Muscular strength is the maximum force a muscle can exert in a single effort, e.g. one-rep max. Think ‘strength’ to lift a very heavy box once.
肌肉力量指肌肉一次收缩所能产生的最大力，如一次最大重复重量。想象用最大力量一次举起重箱。
Muscular endurance is the ability of a muscle to repeat contractions over time without tiring. ‘Endurance’ suggests doing many sit-ups.
肌肉耐力是肌肉在长时间内反复收缩而不疲劳的能力。‘耐力’意味着可以做大量仰卧起坐。
Flexibility is the range of motion around a joint. Think of a flexible rubber band stretching.
柔韧性是关节的活动范围。想想有弹性的橡皮筋拉伸。
Body composition is the ratio of fat mass to fat-free mass (muscle, bone, water). A healthier composition has a lower fat percentage.
身体成分是脂肪重量与去脂体重（肌肉、骨骼、水）的比例。较健康的身体成分体脂率较低。
4. Skill-Related Components of Fitness | 技能相关体适能要素
Agility is the ability to change direction quickly while maintaining control. Picture a rabbit zigzagging — agile.
灵敏性是在保持控制的前提下快速改变方向的能力。想象兔子之字形跑动——很灵敏。
Balance is the ability to maintain the centre of mass over a base of support. Think of a gymnast on a beam holding still (static) or moving (dynamic).
平衡能力是在支撑面上保持身体重心的能力。想象平衡木上体操运动员静止（静态平衡）或移动中（动态平衡）。
Coordination is the ability to use two or more body parts smoothly together, such as eye–hand coordination in catching a ball.
协调性是流畅地同时使用两个或多个身体部位的能力，如接球时的手眼协调。
Power is the product of strength and speed — explosive strength. Formula: Power = Force × Velocity. Remember a shot-putter exploding across the circle.
爆发力是力量与速度的乘积——爆发性力量。公式：爆发力 = 力量 × 速度。想象铅球运动员爆发推球。
Reaction time is the time taken to respond to a stimulus. ‘React’ fast when the starter’s gun fires.
反应时是对刺激做出反应所需的时间。发令枪响时快速‘反应’。
Speed is the ability to move the body or a body part quickly over a set distance. 100 m sprint = pure speed.
速度是快速移动身体或身体环节通过一定距离的能力。百米短跑即纯粹速度。
5. Principles of Training (SPORRI & FITT) | 训练原则 (SPORRI 和 FITT)
Specificity: training must be relevant to the sport. A marathon runner needs cardiovascular endurance, not heavy weightlifting.
专项性：训练必须与运动项目相关。马拉松选手需要心血管耐力，而非大重量举重。
Progression: gradually increase the workload as fitness improves. Do not lift your maximum on day one.
渐进性：随着体适能提高逐步增加负荷。不要在第一天就举最大重量。
Overload: pushing the body beyond its comfort zone to cause adaptation. Use FITT to apply overload safely.
超负荷：让身体超过舒适区以引发生理适应。利用FITT原则安全施加超负荷。
Reversibility: fitness gains are lost when training stops. ‘Use it or lose it.’
可逆性：停止训练后体适能会退步。“用进废退”。
Rest: recovery is essential to allow adaptation and prevent overtraining. Muscles repair during sleep.
休息：恢复对于适应和预防过度训练至关重要。肌肉在睡眠中修复。
Individual needs: training must be tailored to the athlete’s fitness level, goals and body type.
个人需求：训练必须根据运动员的体适能水平、目标和体型进行调整。
FITT stands for Frequency, Intensity, Time, and Type — the variables you manipulate to achieve overload. For example, running 4 times a week (Frequency) at 70% max HR (Intensity) for 30 minutes (Time) is a continuous run (Type).
FITT 代表频率、强度、时间和类型——操控这些变量以实现超负荷。例如，每周跑4次（频率），以70%最大心率（强度），每次30分钟（时间），跑步形式（类型）。
Max HR ≈ 220 – age
6. Training Methods | 训练方法
Continuous training: steady exercise without rest for at least 20 minutes, e.g. jogging at moderate intensity. Builds aerobic endurance. ‘Continuously’ moving.
持续训练法：无休息的稳定运动至少20分钟，如中等强度慢跑。提升有氧耐力。一直“持续”运动。
Interval training: alternating periods of high-intensity work and recovery. Think of ‘intervals’ of sprinting and walking.
间歇训练法：高强度运动与恢复期交替进行。想象冲刺与行走的“间歇”。
Fartlek training: Swedish for ‘speed play’, mixing fast and slow running over varied terrain. ‘Fart’ + ‘lek’ sounds like ‘fast’ + ‘leisure’ — a playful change of pace.
法特莱克训练法：瑞典语“速度游戏”，在多变地形上混合快慢跑。’Fart’ + ‘lek’听起来像’fast’ + ‘leisure’——一种有趣的节奏变化。
Circuit training: a series of exercise stations done in rotation, developing strength and endurance. A ‘circuit’ loops you round.
循环训练法：一系列练习站轮换进行，发展力量和耐力。“循环”让你绕圈练习。
Weight training: uses free weights or machines to build strength, power or muscular endurance. Reps × Sets determine focus (e.g. high reps for endurance).
负重训练法：利用自由重量或器械增强力量、爆发力或肌肉耐力。重复次数 × 组数决定训练目标（如高次数练耐力）。
Plyometric training: explosive bounding, hopping and jumping to improve power. ‘Plio’ sounds like ‘ply’ as in plywood that springs back.
增强式训练法：爆发性的跳跃、弹跳练习，以提高爆发力。’Plio’音似’ply’（胶合板反弹），有弹回的感觉。
7. Skill Classification and Feedback | 技能分类与反馈
Open skill: performed in an unpredictable, changing environment, e.g. a football pass during a match. The environment is ‘open’ to change.
开放式技能：在不可预测、不断变化的环境中执行，如比赛中的足球传球。环境“开放”多变。
Closed skill: performed in a stable, predictable setting, e.g. a free throw in basketball. The environment is ‘closed’ to interference.
闭锁式技能：在稳定、可预测的环境中执行，如篮球罚球。环境“封闭”无干扰。
Gross skill: involves large muscle groups and big movements, e.g. running. Think ‘gross’ = large.
粗大技能：动用大肌肉群和大动作，如跑步。想象’gross’意为“大”。
Fine skill: uses small muscle groups for precise actions, e.g. a dart throw. ‘Fine’ detail work.
精细技能：运用小肌肉群完成精准动作，如掷飞镖。需要“精细”操作。
Discrete, serial, continuous: discrete has a clear start and finish (a penalty kick); serial links several discrete skills (a gymnastic routine); continuous has no clear beginning or end (cycling).
分立、序列、连续技能：分立技能有明确起止（点球）；序列技能将多个分立技能串连（体操套路）；连续技能无明显始终（骑行）。
Intrinsic feedback comes from the performer’s senses (kinesthesis). You ‘feel’ your movement.
内在反馈来自运动员自身的感觉（运动知觉）。你“感知”自己的动作。
Extrinsic feedback is provided by an outside source, e.g. coach or video. ‘Ex’ = external.
外在反馈由外部来源提供，如教练或视频。’Ex’表示外部。
Knowledge of results is feedback about the outcome, e.g. the score. ‘Results’ tells you if you won.
结果反馈是关于结果的反馈，如比分。’Results’告诉你是否赢了。
Knowledge of performance is feedback about movement technique, regardless of outcome. Did you use the correct arm swing?
表现反馈是关于动作技术的反馈，与结果无关。你的摆臂是否正确？
8. Motivation, Arousal and Anxiety | 动机、唤醒与焦虑
Intrinsic motivation: drive from within, for enjoyment or personal challenge. ‘In’trinsic = ‘in’ternal desire.
内在动机：源于内心的动力，为了乐趣或个人挑战。’In’trinsic = ‘in’ternal（内部的）渴望。
Extrinsic motivation: drive from external rewards, such as trophies, money or praise.
外在动机：来自外部奖励的动力，如奖杯、金钱或表扬。
Arousal is the level of mental and physical readiness. Think of a volume dial — too low, you underperform; too high, you panic.
唤醒水平指心理和身体的准备程度。想象音量旋钮——太低发挥不佳，太高则会恐慌。
Inverted-U theory: performance increases with arousal up to an optimal point, then declines if arousal becomes too high.
倒U型理论：表现随唤醒水平升高而提升，到达最佳点后，若唤醒过高则表现下降。
Anxiety is a negative emotional state with feelings of worry and nervousness, often detrimental to performance. Deep breathing helps manage it.
焦虑是一种消极情绪状态，伴有担忧、紧张，常损害运动表现。深呼吸有助于缓解。
Choking is a sudden deterioration in performance under high pressure due to over-arousal. Even skilled players can ‘choke’ in finals.
窒息现象（发挥失常）是在高压下因过度唤醒导致的运动表现突然恶化。即使是优秀选手在决赛中也可能会“窒息”。
9. Health, Fitness and Somatotypes | 健康、体适能与体型分类
Sedentary lifestyle: a way of life with little physical activity, linked to increased risk of obesity and cardiovascular disease. ‘Sit’ is the root word.
久坐不动的生活方式：体力活动极少的生活方式，与肥胖和心血管疾病风险增加相关。词根是“坐”。
Obesity is a condition of excessive body fat, increasing health risks. A useful quick measure is BMI.
肥胖是体脂过多的状况，会增加健康风险。一个有用的快速衡量指标是身体质量指数（BMI）。
BMI = weight (kg) / height² (m²)
Ectomorph: lean, thin build with narrow shoulders and hips. ‘Ecto’ rhymes with ‘pencil’ — think of a pencil-thin frame. They struggle to build muscle.
外胚层体型（瘦长型）：身材瘦削，肩窄臀窄。’Ecto’押韵’pencil’（铅笔），想象一个铅笔一样细长的骨架。他们增肌困难。
Mesomorph: muscular, broad shoulders, low body fat. ‘Meso’ sounds like ‘mass’ — naturally muscly. They gain strength easily.
中胚层体型（肌肉型）：肌肉发达，肩宽，体脂低。’Meso’听起来像’mass’（块头），天生有肌肉。他们容易增长力量。
Endomorph: rounder, softer body, higher tendency to store fat. ‘Endo’ sounds like ‘endow’ — endowed with body fat. They find it harder to lose weight.
内胚层体型（肥胖型）：体型较圆润柔软，容易储存脂肪。’Endo’听起来像’endow’（赋予），被赋予了较多体脂。他们减肥较困难。
10. Nutrition and Hydration | 营养与水分补充
Macronutrients are needed in large amounts: carbohydrates (primary energy source), proteins (muscle repair) and fats (slow energy and insulation). ‘Macro’ = large.
宏量营养素需要大量摄入：碳水化合物（主要能量来源）、蛋白质（肌肉修复）和脂肪（慢速供能和保温）。‘Macro’意为“大”。
Micronutrients are vitamins and minerals required in tiny amounts but vital for health, e.g. iron for oxygen transport. ‘Micro’ = small.
微量营养素是维生素和矿物质，需求量极少但对健康至关重要，如铁元素负责氧运输。‘Micro’意为“小”。
Carbo-loading: a strategy to maximise glycogen stores before an endurance event by increasing carbohydrate intake and tapering exercise. Think ‘loading’ the tank with carbs.
糖原填充法（碳水化合物加载）：耐力比赛前通过增加碳水化合物摄入并减少训练量，使肌糖原贮备最大化的策略。想象给油箱“装载”碳水源。
Dehydration impairs performance and can cause fatigue, headache and overheating. Urine colour should be pale yellow; dark yellow means drink more water.
脱水会损害运动表现，引发疲劳、头痛和过热。尿液颜色应呈淡黄色；深黄色意味着需要多喝水。
Balanced diet includes a mix of all nutrients in the right proportions to support health and performance. Use the Eatwell Guide as a reference.
均衡膳食包含比例适当的各种营养素，以支持健康与运动表现。可参考《膳食指南》餐盘。
11. Injury Prevention and Treatment | 损伤预防与处理
Warm-up: a pre-exercise routine of light cardio, dynamic stretching and sport-specific drills to increase heart rate, blood flow and joint mobility. It ‘warms’ the muscles up.
热身活动：运动前进行的轻度有氧、动态拉伸和专项练习，提高心率、血流量和关节活动度。它让肌肉“热”起来。
Cool-down: post-exercise light activity and static stretching to gradually lower heart rate and prevent blood pooling. ‘Cool’ the body slowly.
整理活动：运动后轻度活动和静态拉伸，逐步降低心率并防止血液淤积。让身体慢慢“冷却”。
RICE is the immediate treatment for soft tissue injuries: Rest, Ice, Compression, Elevation. ‘Rice’ is a handy kitchen item — easy to remember. Ice reduces swelling; compression limits it; elevation drains fluid.
RICE原则是软组织损伤的即时处理：休息、冰敷、加压、抬高。’Rice’（大米）是熟悉的厨房
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