📚 GCSE OCR PE: Glossary Quick-Reference Guide | GCSE OCR 体育：词汇术语速记指南
Mastering the terminology is half the battle in GCSE OCR Physical Education. This quick-reference guide pairs every key term with a clear English definition and its Chinese equivalent, helping you build confidence and speed when recalling concepts under exam pressure. Use it to test yourself, create flashcards, or simply reinforce your understanding of the specification’s core language.
掌握术语是 GCSE OCR 体育考试成功的一半。这份速记指南为每个核心术语配上了清晰的英文定义和对应的中文，帮助你在考试压力下快速、自信地回忆概念。可以用它自测、制作记忆卡，或单纯巩固你对课程核心语言的理解。
1. Skeletal System Terminology | 骨骼系统术语
Bone – A hard, dense connective tissue forming the skeleton; it provides structural support, protects vital organs, stores minerals and produces blood cells.
骨 – 坚硬致密的结缔组织，构成骨架；提供结构支撑、保护重要器官、储存矿物质并产生血细胞。
Joint – A point where two or more bones meet. Synovial joints contain a fluid‑filled cavity that permits a wide range of movement.
关节 – 两块或多块骨头的连接点。滑膜关节含有充满液体的腔，允许大幅度的活动。
Flexion – Bending movement that decreases the angle between two body parts, e.g., lifting the forearm towards the upper arm at the elbow.
屈曲 – 减小身体两个部位之间角度的弯曲运动，如肘部前臂向上臂靠拢。
Extension – Straightening movement that increases the angle, e.g., returning the forearm to a straight position from flexion.
伸展 – 增大角度的伸直运动，如从屈曲位回到前臂伸直位置。
Abduction – Movement of a limb away from the midline of the body, such as raising the arm sideways at the shoulder.
外展 – 肢体远离身体中线的运动，如肩部侧举手臂。
Adduction – Movement towards the midline of the body, e.g., lowering the arm back to the side.
内收 – 肢体靠近身体中线的运动，如手臂收回体侧。
2. Muscular System Terminology | 肌肉系统术语
Agonist (prime mover) – The muscle that contracts to produce a desired movement; for example, the biceps brachii is the agonist during elbow flexion.
主动肌（原动肌） – 收缩产生所需动作的肌肉；例如，肱二头肌是肘屈曲时的主动肌。
Antagonist – The muscle that relaxes to allow the agonist to work, often helping to control the movement at the joint. During elbow flexion, the triceps brachii is the antagonist.
拮抗肌 – 放松以允许主动肌工作的肌肉，通常帮助控制关节运动。肘屈曲时，肱三头肌是拮抗肌。
Isotonic contraction – A muscle contraction where the muscle changes length while producing tension, causing movement; further divided into concentric (shortening) and eccentric (lengthening).
等张收缩 – 肌肉产生张力时长度改变的收缩，导致动作发生；进一步分为向心收缩（缩短）和离心收缩（拉长）。
Isometric contraction – The muscle generates tension without changing length, so no visible movement occurs, e.g., holding a plank position.
等长收缩 – 肌肉产生张力但长度不变，没有可见动作，如保持平板支撑姿势。
Hypertrophy – An increase in the size of muscle fibres as a result of regular strength training, leading to greater muscle mass.
肥大 – 因规律力量训练导致的肌纤维尺寸增加，肌肉体积变大。
Slow-twitch fibres (type I) – Muscle fibres suited to endurance activities; they contract slowly, use oxygen efficiently and resist fatigue.
慢缩纤维（I 型） – 适合耐力活动的肌纤维；收缩慢，有效利用氧气，抗疲劳。
3. Cardiovascular System Terminology | 心血管系统术语
Heart rate (HR) – The number of times the heart beats per minute (bpm); resting HR averages around 60-80 bpm.
心率（HR） – 心脏每分钟跳动的次数（bpm）；安静心率平均约 60-80 bpm。
Stroke volume (SV) – The volume of blood pumped out of the left ventricle with each heartbeat, typically about 70 ml at rest.
每搏输出量（SV） – 左心室每次心跳泵出的血量，安静时通常约 70 毫升。
Cardiac output (Q) – The total volume of blood pumped by the heart per minute, calculated as HR × SV. It increases during exercise to supply more oxygen to muscles.
心输出量（Q） – 心脏每分钟泵出的总血量，计算公式为 心率 × 每搏输出量。运动时增加以向肌肉供应更多氧气。
Blood pressure – The force exerted by circulating blood on the walls of the arteries; recorded as systolic over diastolic pressure (e.g., 120/80 mmHg).
血压 – 循环血液施加在动脉壁上的力；记录为收缩压 / 舒张压（如 120/80 mmHg）。
Vasodilation – Widening of blood vessels, especially arterioles, to increase blood flow to active muscles and skin for heat dissipation.
血管舒张 – 血管特别是小动脉扩张，增加流向活跃肌肉和皮肤的血流量，以散热。
Vasoconstriction – Narrowing of blood vessels, reducing blood flow to areas less active during exercise, helping redirect blood to working muscles.
血管收缩 – 血管变窄，减少运动时流向非活跃区域的血量，帮助将血液重新分配到工作肌肉。
4. Respiratory System Terminology | 呼吸系统术语
Tidal volume (TV) – The amount of air entering or leaving the lungs in one normal breath at rest; typically around 0.5 litres.
潮气量（TV） – 安静状态下一次正常呼吸吸入或呼出的空气量；通常约 0.5 升。
Vital capacity – The maximum amount of air that can be exhaled after a maximal inhalation; it is the sum of tidal volume, inspiratory reserve volume and expiratory reserve volume.
肺活量 – 最大吸气后能呼出的最大气量；是潮气量、补吸气量与补呼气量之和。
Minute ventilation (VE) – The total volume of air inhaled or exhaled per minute, calculated as tidal volume × breathing rate. It rises dramatically with exercise intensity.
每分钟通气量（VE） – 每分钟吸入或呼出的总气量，计算公式为潮气量 × 呼吸频率。随运动强度急剧上升。
Oxygen debt / EPOC – The extra oxygen consumed after strenuous exercise to restore the body to its resting state; Excess Post‑exercise Oxygen Consumption helps clear lactate and replenish energy stores.
氧债 / 运动后过量氧耗（EPOC） – 剧烈运动后为恢复身体至安静状态而额外消耗的氧气；运动后过量氧耗帮助清除乳酸并补充能量储备。
VO₂ max – The maximum volume of oxygen the body can utilise per minute per kilogram of body mass during intense exercise; a key indicator of aerobic endurance.
最大摄氧量（VO₂ max） – 剧烈运动时身体每分钟每公斤体重能利用的最大氧气体积；是有氧耐力的关键指标。
5. Planes, Axes and Levers | 平面、轴与杠杆
Sagittal plane – Divides the body into left and right halves. Movements in this plane (e.g., forward running, bicep curl) occur around a frontal axis.
矢状面 – 将身体分成左右两半的平面。此平面上的动作（如向前跑、肱二头肌弯举）绕额状轴发生。
Frontal plane – Divides the body into front and back portions. Movements such as a jumping jack sides‑step occur around a sagittal axis.
额状面（冠状面） – 将身体分为前后两部分的平面。开合跳侧步等动作绕矢状轴发生。
Transverse plane – Divides the body into top and bottom. Rotational movements like a discus throw or golf swing work around a vertical axis.
水平面（横断面） – 将身体分为上下两半。旋转动作如掷铁饼或高尔夫挥杆绕垂直轴进行。
First‑class lever – The fulcrum lies between the effort and the load, e.g., the neck joint when nodding the head. Often found where a large effort is required.
第一类杠杆 – 支点在力点和阻力点之间，如点头时的颈部关节。通常需要较大力量时出现。
Second‑class lever – The load lies between the fulcrum and the effort, e.g., the ankle joint during plantar flexion (calf raise). Provides a mechanical advantage.
第二类杠杆 – 阻力点在支点和力点之间，如踝关节跖屈（提踵）。提供机械优势。
Third‑class lever – The effort is applied between the fulcrum and the load, e.g., elbowing during a bicep curl. Most body movements use this lever type; it favours speed and range of motion over force.
第三类杠杆 – 力点在支点和阻力点之间，如肱二头肌弯举。大多数身体动作使用此类杠杆；利于速度和动作幅度而非力量。
6. Components of Fitness | 体能要素
Cardiovascular endurance – The ability of the heart, lungs and blood vessels to supply oxygen to the working muscles during sustained physical activity. Tested via the multi‑stage fitness test (bleep test) or 12‑minute Cooper run.
心血管耐力 – 心、肺和血管在持续身体活动中向工作肌肉供氧的能力。可通过多阶段体能测试（哔哔声测试）或 12 分钟库珀跑评估。
Muscular strength – The maximum force a muscle or muscle group can exert in a single contraction, measured through one‑rep max (1RM) tests.
肌力 – 肌肉或肌群在单次收缩中能产生的最大力量，通过一次重复最大值（1RM）测试衡量。
Muscular endurance – The ability of a muscle to sustain repeated contractions or hold a static position over time, e.g., performing as many press‑ups as possible.
肌耐力 – 肌肉在一段时间内维持重复收缩或保持静态姿势的能力，如尽可能多做俯卧撑。
Flexibility – The range of movement possible around a joint, determined by muscle and tendon elasticity. Sit‑and‑reach tests are common measures.
柔韧性 – 关节周围可能的运动范围，由肌肉和肌腱的弹性决定。坐位体前屈测试是常用测量方法。
Agility – The ability to change direction quickly while maintaining control. Illinois agility test is a typical assessment.
敏捷性 – 在保持控制的同时快速改变方向的能力。伊利诺伊敏捷性测试是典型评估方式。
Power – The product of strength and speed; the ability to exert maximal force in minimal time, crucial for explosive actions like jumping and throwing. Vertical jump test measures power.
爆发力 – 力量与速度的乘积；在最短时间发挥最大力量的能力，对跳跃和投掷等爆发性动作至关重要。纵跳测试衡量爆发力。
7. Principles and Methods of Training | 训练原则与方法
Specificity – Training must be relevant to the sport or activity, targeting the appropriate energy systems, muscle groups and movement patterns. A sprinter focuses on speed and power, not long slow distance.
针对性 – 训练必须与运动项目相关，瞄准合适的能量系统、肌群和动作模式。短跑运动员重点训练速度和爆发力，而非长距离慢跑。
Progressive overload – Gradually increasing the stress placed on the body during training by manipulating frequency, intensity, time or type (FITT) to continue making gains.
渐进超负荷 – 通过操纵频率、强度、时间或类型（FITT）逐步增加训练压力，以持续取得进步。
Reversibility – Fitness gains are lost when training stops or intensity decreases significantly; ‘use it or lose it’. A period of detraining reduces cardiovascular and muscular adaptations.
可逆性 – 当训练停止或强度显著下降时，体能提升会丧失；’不用则废’。停训期会降低心血管和肌肉适应。
Continuous training – Exercising at a steady, moderate intensity for an extended period without rest, e.g., 30‑minute jog. It mainly develops aerobic endurance.
持续训练 – 以稳定、中等强度长时间不间断地运动，如慢跑 30 分钟。主要发展有氧耐力。
Interval training – Alternating periods of high‑intensity effort with recovery periods. High‑intensity interval training (HIIT) is effective for improving speed and cardiovascular fitness.
间歇训练 – 高强度运动与恢复期交替进行。高强度间歇训练（HIIT）有效提升速度和心血管适能。
Circuit training – A series of exercise stations performed one after another with minimal rest, targeting different muscle groups; can develop strength, endurance and power depending on work/rest ratios.
循环训练 – 一系列练习站依次进行，休息时间短，针对不同肌群；根据运动/休息比可发展力量、耐力和爆发力。
8. Sports Psychology Essentials | 运动心理学核心概念
Skill – A learned action that is consistent, efficient and aesthetically pleasing; a footballer’s accurate pass or a gymnast’s routine.
技能 – 一种经过学习、表现稳定、高效且具有美感的动作；如足球运动员的准确传球或体操运动员的动作编排。
Open skill – A skill performed in an unpredictable, changing environment where the performer must react to external factors, e.g., a hockey dribble around defenders.
开放性技能 – 在不可预测、变化的环境中执行的技能，执行者需对外部因素做出反应，如带球绕过防守球员。
Closed skill – A skill executed in a stable, predictable setting, allowing the performer to replicate the movement in the same way each time, e.g., a free throw in basketball.
封闭性技能 – 在稳定、可预测的环境中执行的技能，执行者可每次都按相同方式重复动作，如篮球罚篮。
Intrinsic feedback – Information received by the performer from their own senses, such as feeling the ball leave the hand or seeing the trajectory.
内在反馈 – 执行者通过自身感官接收的信息，如感觉球离手或看到飞行轨迹。
Extrinsic feedback – Information provided by an external source, including a coach’s comments, video analysis or the scoreboard. Knowledge of results (KR) and knowledge of performance (KP) are key types.
外在反馈 – 来自外部源的信息，包括教练点评、视频分析或记分牌。结果认知（KR）和表现认知（KP）是主要类型。
SMART goal setting – Goals should be Specific, Measurable, Achievable, Relevant and Time‑bound. Setting SMART targets keeps motivation high and progress trackable.
SMART 目标设定 – 目标应具体、可衡量、可达成、相关且有时限。设定 SMART 目标能保持动力并使进度可追踪。
9. Socio‑cultural Influences | 社会文化影响
Commercialisation – The process of turning sport into a commodity for profit, involving sponsorship, media rights and merchandising. It raises the profile of sport but can also increase pressure on performers.
商业化 – 将体育转化为商品以获取利润的过程，涉及赞助、媒体转播权和商品销售。它提升体育影响力，但也可能增加运动员压力。
Media – Various platforms (TV, streaming, social media) broadcast and promote sport. They influence rule changes, scheduling and the popularity of certain sports.
媒体 – 各种平台（电视、流媒体、社交媒体）转播并推广体育。它们影响规则修改、赛程安排以及某些运动的普及度。
Sponsorship – Financial or material support provided to athletes, teams or events in exchange for advertising exposure. It enables full‑time training but may create conflicts of interest.
赞助 – 向运动员、团队或赛事提供财务或物质支持以换取广告曝光。使全职训练成为可能，但也可能产生利益冲突。
Doping / deviance – The use of banned performance‑enhancing substances or methods. Examples include anabolic steroids to build muscle mass and blood doping to increase oxygen‑carrying capacity. Such practices carry severe health risks and sanctions.
兴奋剂 / 违规行为 – 使用被禁的增强表现物质或方法。例如，合成类固醇用以增肌，血液兴奋剂用以提高携氧能力。这些行为伴随严重的健康风险和制裁。
Anabolic steroids – Synthetic drugs that mimic testosterone, promoting muscle growth and recovery. They can cause liver damage, aggression and long‑term hormonal imbalance.
合成代谢类固醇 – 模拟睾酮的合成药物，促进肌肉增长和恢复。可能导致肝损伤、攻击性和长期激素失调。
Blood doping – Artificially increasing red blood cell count, either by transfusion or by using erythropoietin (EPO), to enhance endurance. Risks include blood clots and stroke.
血液兴奋剂 – 通过输血或使用促红细胞生成素（EPO）人为增加红细胞数量，以增强耐力。风险包括血栓和中风。
10. Health, Injury and Nutrition | 健康、损伤与营养
Warm‑up – A preparatory phase before exercise, including pulse‑raising activities, dynamic stretching and sport‑specific drills. It increases blood flow, prepares muscles and reduces injury risk.
热身 – 运动前的准备阶段，包括提心率活动、动态伸展和专项练习。它增加血流量，让肌肉做好准备，降低受伤风险。
Cool‑down – A gradual reduction in intensity after exercise, incorporating gentle jogging and static stretching. It helps remove waste products and prevent blood pooling.
整理活动 – 运动后逐渐降低强度，包括慢跑和静态拉伸。有助于清除代谢废物并防止血液淤积。
RICE protocol – Rest, Ice, Compression, Elevation; an immediate treatment for soft‑tissue injuries such as sprains and strains. It minimises swelling and speeds recovery.
RICE 原则 – 休息、冰敷、加压、抬高；对扭伤和拉伤等软组织损伤的即时处理方法，能减少肿胀并加速恢复。
Sprain – Damage to ligaments caused by overstretching, often at joints like the ankle or wrist; graded according to severity.
扭伤 – 韧带因过度牵拉造成的损伤，常见于踝关节或腕关节；根据严重程度分级。
Strain – Injury to muscle or tendon fibres resulting from excessive force or overuse; hamstring strains are common in sprinting sports.
拉伤 – 肌肉或肌腱纤维因过度用力或劳损造成的损伤；腘绳肌拉伤在短跑项目中常见。
Balanced diet for athletes – A diet providing the correct proportions of macronutrients (carbohydrates for energy, proteins for repair, fats for fuel storage) and micronutrients (vitamins and minerals) to support training and recovery. Hydration is equally critical.
运动员均衡饮食 – 提供正确比例宏量营养素（碳水化合物供能、蛋白质修复、脂肪储能）和微量营养素（维生素与矿物质）以支撑训练和恢复的饮食。水分补充同样关键。
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