📚 IGCSE CCEA Physical Education: Quick Memorisation Guide to Key Terminology | IGCSE CCEA 体育：词汇术语速记指南
Mastering the language of Physical Education is essential for achieving top marks in your IGCSE CCEA exams. This quick memorisation guide breaks down the core terms, provides clear definitions, and offers easy-to-remember tips for each topic area. Using paired English and Chinese explanations, you can strengthen your understanding and recall key vocabulary under pressure.
掌握体育学科的语言对于在IGCSE CCEA考试中取得高分至关重要。这份快速记忆指南将核心术语分解，提供清晰定义，并为每个主题领域提供易于记忆的技巧。通过中英配对解释，你可以加深理解并在压力下准确回忆关键词汇。
1. Components of Fitness | 体能构成要素
Aerobic endurance – The ability of the cardiorespiratory system to work efficiently, supplying oxygen and nutrients to muscles during sustained physical activity.
有氧耐力 – 心肺系统高效工作，在持续体力活动中向肌肉供应氧气和营养的能力。
Memory tip: AEROBIC = WITH OXYGEN. Think of a marathon runner maintaining pace over 42 km.
记忆提示：有氧 = 有氧气参与。想象马拉松运动员在42公里中保持配速。
Muscular endurance – The ability of a muscle or muscle group to undergo repeated contractions, avoiding fatigue.
肌肉耐力 – 肌肉或肌群进行反复收缩并抵抗疲劳的能力。
Speed – The maximum rate at which an individual can perform a movement or cover a distance.
速度 – 个人完成动作或覆盖某段距离的最快速率。
Strength – The maximal force a muscle or muscle group can exert against a resistance. Types include maximal, explosive, static and dynamic strength.
力量 – 肌肉或肌群对抗阻力所能产生的最大力。类型包括最大力量、爆发力、静态力量和动态力量。
Flexibility – The range of movement possible at a joint.
柔韧性 – 关节可能达到的活动范围。
Agility – The ability to change direction quickly while maintaining control of the body.
敏捷性 – 快速改变方向同时保持身体控制的能力。
Balance – The ability to keep the centre of mass over the base of support; can be static or dynamic.
平衡 – 将身体重心保持在支撑面之上的能力；可分为静态平衡和动态平衡。
Coordination – The smooth flow of movement needed to perform a motor task efficiently, involving the senses, nervous system and muscles.
协调性 – 高效执行运动任务所需的流畅动作，涉及感觉、神经系统和肌肉。
Reaction time – The time between the presentation of a stimulus and the onset of a response.
反应时 – 从刺激出现到开始做出反应之间的时间。
Power – The combination of strength and speed, expressed as force × velocity.
爆发力 – 力量与速度的结合，表示为力 × 速度。
2. Principles of Training – SPORT & FITT | 训练原则 – SPORT 与 FITT
SPORT – Specificity, Progression, Overload, Reversibility, Tedium.
SPORT – 针对性、渐进性、超负荷、可逆性、单调性。
Specificity: Training must be matched to the needs of the activity and individual.
针对性：训练必须与运动项目及个人需求相匹配。
Progression: The training stimulus must be gradually increased to cause the body to adapt and improve.
渐进性：训练刺激必须逐步增加，使身体适应并提高。
Overload: To improve, we must place greater demands on the body than it is normally accustomed to. This can be manipulated through the FITT principle.
超负荷：要获得进步，必须对身体施加超过其习惯水平的负荷。这可以通过FITT原则进行调控。
Reversibility: Any adaptation that takes place as a result of training will be reversed when training stops.
可逆性：由训练产生的任何适应在停止训练后都会消退。
Tedium: Training should be varied to prevent boredom and loss of motivation.
单调性：训练应多样化，以避免枯燥和动力丧失。
FITT – Frequency, Intensity, Time, Type. These four factors are adjusted to apply the overload principle.
FITT – 频率、强度、时间、类型。这四个因素被用来实施超负荷原则。
Quick recall: ‘To get SPORTy, use FITT.’
快速记忆：’要变得SPORTy，就用FITT。’
3. The Skeletal System – Bones and Joints | 骨骼系统 – 骨与关节
Functions of the skeleton: Support, protection of vital organs, movement (leverage), red blood cell production (in bone marrow), and mineral storage (calcium and phosphorus).
骨骼的功能：支撑、保护重要器官、运动（杠杆作用）、红细胞生成（在骨髓中）以及矿物质储存（钙和磷）。
Cranium – skull bone protecting the brain.
颅骨 – 保护大脑的头骨。
Vertebral column – spine; provides central support and protects the spinal cord.
脊柱 – 椎骨；提供中央支撑并保护脊髓。
Sternum and ribs – protect heart and lungs.
胸骨与肋骨 – 保护心脏和肺部。
Synovial joint – a freely movable joint containing synovial fluid, which lubricates and reduces friction. Key structures: synovial membrane, cartilage, ligaments, joint capsule.
滑膜关节 – 含有滑液的可自由活动关节，滑液起润滑和减少摩擦的作用。关键结构：滑膜、软骨、韧带、关节囊。
Hinge joint – allows movement in one plane only, e.g., elbow, knee.
枢纽关节 – 仅允许在一个平面内运动，例如肘关节、膝关节。
Ball and socket joint – allows movement in many planes, e.g., shoulder, hip.
球窝关节 – 允许多个平面的运动，例如肩关节、髋关节。
4. Muscular System and Movement | 肌肉系统与运动
Voluntary (skeletal) muscle – muscle under conscious control that attaches to bones to produce movement.
随意肌（骨骼肌） – 受意识控制、附着于骨骼上以产生运动的肌肉。
Antagonistic pair – muscles that work together to create movement; one contracts while the other relaxes. e.g. biceps and triceps.
拮抗肌对 – 共同作用产生运动的肌肉；一块收缩时另一块放松。例如肱二头肌和肱三头肌。
Agonist – the muscle that contracts and shortens to produce the desired movement (prime mover).
主动肌 – 收缩并缩短以产生所需动作的肌肉（原动肌）。
Antagonist – the muscle that relaxes and lengthens to allow the movement.
拮抗肌 – 放松并伸长以允许动作进行的肌肉。
Isotonic contraction – a contraction in which the muscle changes length; can be concentric (shortening) or eccentric (lengthening under tension).
等张收缩 – 肌肉长度发生变化的收缩；可分为向心收缩（缩短）或离心收缩（张力下伸长）。
Isometric contraction – a contraction where the muscle stays the same length and no joint movement occurs, e.g. plank hold.
等长收缩 – 肌肉长度保持不变且无关节运动的收缩，例如平板支撑。
Origin and insertion: Origin is the fixed attachment of a muscle, usually proximal; insertion is the movable attachment, usually distal.
起点与止点：起点是肌肉的固定附着点，通常靠近身体中心；止点是可移动的附着点，通常远离身体中心。
5. Lever Systems in the Body | 身体中的杠杆系统
First class lever – the fulcrum is between the load and the effort; e.g. neck extending the head (atlanto-occipital joint).
第一类杠杆 – 支点在负荷和力点之间；例如颈部后仰（寰枕关节）。
Second class lever – the load is between the fulcrum and the effort; e.g. standing on tiptoes (ball of foot acts as fulcrum, body weight is load, calf muscles provide effort).
第二类杠杆 – 负荷在支点和力点之间；例如踮脚站立（脚掌球部为支点，体重为负荷，小腿肌群提供力）。
Third class lever – the effort is between the fulcrum and the load; e.g. elbow flexion during a bicep curl (elbow is fulcrum, biceps effort, hand/load at the end). This is the most common lever class in the body.
第三类杠杆 – 力点在支点和负荷之间；例如肱二头肌弯举时屈肘（肘为支点，肱二头肌发力，手中负荷在末端）。这是人体中最常见的杠杆类型。
Remember: 1,2,3 – FLE, LFE, ELF (Fulcrum, Load, Effort order). For class 1: Fulcrum in middle; class 2: Load in middle; class 3: Effort in middle.
记忆：1、2、3类杠杆的支、负、力排列顺序：1类支在中，2类负在中，3类力在中。
6. The Cardiovascular System | 心血管系统
Heart rate (HR) – the number of times the heart beats per minute (bpm).
心率 (HR) – 心脏每分钟跳动的次数。
Stroke volume (SV) – the volume of blood pumped out of the left ventricle per beat.
每搏输出量 (SV) – 左心室每次搏动所泵出的血量。
Cardiac output (Q) – the volume of blood pumped out of the heart per minute.
Q = SV × HR
心输出量 (Q) – 心脏每分钟泵出的血液总量。
Maximum heart rate can be estimated using: 220 − age. This value decreases with age.
最大心率 可用 220 − 年龄 估算，该数值随年龄增长而下降。
Blood pressure – the force exerted by circulating blood on the walls of the blood vessels. Systolic pressure (during contraction) over diastolic pressure (during relaxation).
血压 – 循环血液对血管壁施加的力。收缩压（心脏收缩时） / 舒张压（心脏舒张时）。
Vasodilation and vasoconstriction: blood vessels widen or narrow to regulate blood flow, temperature and oxygen delivery.
血管舒张 与 血管收缩：血管扩张或变窄以调节血流、体温和氧气输送。
Arteries, veins, capillaries – arteries carry blood away from the heart at high pressure; veins return blood to the heart and contain valves; capillaries allow gaseous exchange at tissues.
动脉、静脉、毛细血管 – 动脉以高压将血液带离心脏；静脉将血液送回心脏并带有瓣膜；毛细血管在组织进行气体交换。
7. The Respiratory System | 呼吸系统
Tidal volume (TV) – the volume of air inhaled or exhaled per breath during normal breathing.
潮气量 (TV) – 平静呼吸时每次吸入或呼出的气体量。
Vital capacity – the maximum amount of air that can be forcibly exhaled after a maximum inhalation.
肺活量 – 最大吸气后能用力呼出的最大气体量。
Respiratory rate (f) – the number of breaths taken per minute.
呼吸频率 (f) – 每分钟的呼吸次数。
Minute ventilation (VE) – the total volume of air breathed in one minute.
VE = TV × f
每分通气量 (VE) – 一分钟内吸入或呼出的气体总量。
Diffusion – the movement of gases (O₂ and CO₂) from an area of high concentration to an area of low concentration across the alveolar-capillary membrane.
扩散 – 气体（氧气和二氧化碳）经肺泡-毛细血管膜从高浓度区域向低浓度区域的移动。
VO₂ max – the maximum volume of oxygen that can be taken up, transported and used by the body per minute, measured in ml/kg/min. It is a key indicator of aerobic fitness.
最大摄氧量 (VO₂ max) – 每分钟身体能够摄取、运输和利用的最大氧气量，单位为毫升/公斤/分钟。这是有氧适能的关键指标。
Think: VO₂ max tells you the ‘size of your engine.’
记忆：VO₂ max 告诉你“引擎有多大”。
8. Immediate and Long-term Effects of Exercise | 运动的即时与长期效果
Immediate (acute) effects: increased heart rate and stroke volume, faster breathing rate, rise in body temperature, redirection of blood flow to working muscles, sweating begins.
即时（急性）效果：心率和每搏输出量增加，呼吸频率加快，体温升高，血流重新分配给工作肌肉，开始出汗。
Long-term adaptations (chronic) – changes that occur after regular training over weeks and months.
长期适应（慢性） – 经过数周和数月的规律训练后发生的变化。
Cardiac hypertrophy – the heart muscle increases in size and strength, enabling a larger stroke volume even at rest.
心脏肥大 – 心肌体积和力量增加，即使在安静状态下也能产生更大的每搏输出量。
Resting bradycardia – a decrease in resting heart rate due to more efficient heart function; often seen in endurance athletes.
安静性心动过缓 – 因心脏功能提高而导致的安静心率下降；常见于耐力运动员。
Increased capillarisation – more capillaries develop around the muscle fibres, improving oxygen and nutrient delivery.
毛细血管密度增加 – 肌纤维周围形成更多毛细血管，改善氧气和营养输送。
Increased muscle tone and bone density – weight-bearing exercise strengthens bones and maintains muscle posture.
肌肉张力与骨密度提高 – 负重运动强化骨骼并维持肌肉姿势。
Link: ‘Train slow, heart grows; train often, capillaries soften (better supply).’
关联：’慢练使心强大，常练毛细血管更丰富。’
9. Classification of Motor Skills | 动作技能分类
Open skill – a skill performed in an unpredictable, changing environment where the performer must adapt to external factors. e.g. dribbling in football, surfing.
开放式技能 – 在不可预测、不断变化的环境中执行的技能，执行者必须根据外部因素进行调整。例如足球运球、冲浪。
Closed skill – a skill performed in a predictable, stable environment where the performer has full control over timing. e.g. a free throw in basketball, a gymnastic set routine.
闭锁式技能 – 在可预测、稳定的环境中执行的技能，执行者对时机有完全的控制。例如篮球罚球、体操成套动作。
Gross skill – involves large muscle movements and does not require great precision. e.g. running, jumping.
粗大技能 – 涉及大肌肉群运动，不要求高度精准。例如跑步、跳跃。
Fine skill – involves small, intricate movements, often requiring hand-eye coordination. e.g. a snooker shot, playing a piano chord.
精细技能 – 涉及细小复杂的动作，通常需要手眼协调。例如斯诺克击球、弹奏钢琴和弦。
Discrete skill – has a clear beginning and end; one single movement. e.g. hitting a baseball, kicking a ball.
分立技能 – 有明确的开始和结束；单一动作。例如棒球击球、踢球。
Serial skill – a series of discrete skills strung together. e.g. a triple jump, a dance sequence.
序列技能 – 一系列分立技能串联而成。例如三级跳远、一段舞蹈。
Continuous skill – has no obvious beginning or end; the activity is repeated rhythmically. e.g. cycling, running, swimming.
连续技能 – 没有明显的开始或结束；动作有节律地重复。例如骑行、跑步、游泳。
Self-paced skill – the performer controls the rate and timing. e.g. a tennis serve.
自定速率技能 – 执行者控制速率和时机。例如网球发球。
Externally-paced skill – the timing is controlled by external factors or opponents. e.g. receiving a pass in hockey.
外部速率技能 – 时机由外部因素或对手控制。例如接曲棍球传球。
10. Measurement, Data and Testing | 测量、数据与测试
Baseline data – initial measurements taken before a training programme, used to compare future progress.
基线数据 – 训练计划开始前测量的初始数据，用于比较未来的进展。
Quantitative data – numerical information that can be measured objectively, such as time in seconds, distance, heart rate.
定量数据 – 可以客观测量的数字信息，例如时间（秒）、距离、心率。
Qualitative data – descriptive, subjective information about quality or feeling, such as ease of movement or a coach’s observation.
定性数据 – 关于质量或感觉的描述性、主观信息，如动作的轻松程度或教练的观察。
Reliability – a test is reliable if it produces consistent and repeatable results under the same conditions.
可靠性 – 如果一项测试在相同条件下能产生一致且可重复的结果，则该测试是可靠的。
Validity – a test is valid if it accurately measures what it is intended to measure.
有效性 – 如果一项测试准确测量了其所要测量的内容，则该测试是有效的。
PAR-Q (Physical Activity Readiness Questionnaire) – a self-screening tool used before starting any exercise programme to identify potential health risks.
体力活动准备问卷 (PAR-Q) – 开始任何运动计划前使用的自我筛查工具，用于识别潜在的健康风险。
11. Nutrition, Hydration and Injury Prevention | 营养、水分与损伤预防
Macronutrients – carbohydrates, proteins and fats. Carbs provide energy; proteins aid muscle repair and growth; fats provide slow-release energy and insulation.
常量营养素 – 碳水化合物、蛋白质和脂肪。碳水化合物提供能量；蛋白质帮助肌肉修复和生长；脂肪提供缓慢释放的能量和保温。
Micronutrients – vitamins and minerals required in small amounts for healthy bodily functions, e.g. calcium for bones, iron for red blood cells.
微量营养素 – 需要少量但维持身体正常功能的维生素和矿物质，例如钙对骨骼、铁对红细胞。
Hydration – maintaining adequate fluid levels. Dehydration reduces performance, causes fatigue and impairs concentration. Water is essential for temperature regulation and transport.
水分 – 维持充足的体液水平。脱水会降低运动表现、导致疲劳并损害注意力。水分对体温调节和运输至关重要。
Energy balance – the relationship between energy intake (calories consumed) and energy expenditure (calories burned). Imbalance leads to weight gain or loss.
能量平衡 – 能量摄入（卡路里消耗）与能量消耗（卡路里燃烧）之间的关系。不平衡会导致体重增加或减少。
BMI (Body Mass Index) – a screening tool using weight and height to estimate body fatness; not a direct measure of body composition.
身体质量指数 (BMI) – 一种使用体重和身高估算体脂的筛查工具；并非对身体成分的直接测量。
RICE – Rest, Ice, Compression, Elevation: immediate first aid for soft tissue injuries.
RICE 原则 – 休息、冰敷、加压、抬高：软组织损伤的即时急救措施。
Warm-up – gradually prepares the body for exercise, raising heart rate, increasing blood flow to muscles and improving joint mobility. It reduces injury risk.
热身 – 逐步使身体为运动做好准备，提高心率、增加肌肉血流和改善关节灵活性。它能降低受伤风险。
Cool-down – light exercise and stretching after activity to gradually lower heart rate, remove waste products and aid recovery.
整理活动 – 活动后进行轻度运动和拉伸，以逐渐降低心率、清除代谢废物并促进恢复。
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