AS WJEC Physical Education: Quick Guide to Key Terms | AS WJEC 体育：词汇术语速记指南

📚 AS WJEC Physical Education: Quick Guide to Key Terms | AS WJEC 体育：词汇术语速记指南

Mastering the terminology is essential for success in AS WJEC Physical Education. This guide provides a bilingual, easy-to-revise glossary of the key terms you will encounter across the theory topics, from anatomy and physiology to sport psychology and socio-cultural issues. Each term is explained with clear definitions and applied examples, helping you build confidence in both English and Chinese.

掌握术语是 AS WJEC 体育取得高分的关键。本指南提供了一份双语、易于复习的关键词汇表，涵盖从解剖生理到运动心理学和社会文化议题的理论主题。每个术语都配有清晰的定义和实际应用例子，帮助你在英文和中文语境中都建立信心。

1. Cardiovascular Key Terms | 心血管系统关键术语

Heart Rate (HR) is the number of times the heart beats per minute (bpm). A resting HR in a fit individual might be around 60 bpm or lower, demonstrating cardiac hypertrophy and increased efficiency. During maximal exercise, HR can rise to near 220 minus age.

心率 (HR) 是心脏每分钟跳动的次数。健康个体的静息心率大约为 60 次/分或更低，体现心脏肥大和效率提高。在最大强度运动时，心率可升至接近 220 减年龄的数值。

Stroke Volume (SV) is the volume of blood pumped out of the left ventricle per contraction. It increases during exercise due to greater venous return and Starling’s law, but can plateau at around 40–60% of maximal effort. A trained athlete has a higher resting SV because the heart muscle is stronger.

每搏输出量 (SV) 是左心室每次收缩泵出的血液量。运动时因静脉回流量增加和斯塔林定律而增大，但在最大努力的 40–60% 左右会达到平台期。训练有素的运动员因心肌更强，静息每搏输出量更高。

Q = SV × HR

Cardiac Output (Q) is the total volume of blood pumped by the heart per minute. It is calculated as stroke volume multiplied by heart rate. During intensive exercise, Q can increase from a resting value of about 5 L/min to 20–40 L/min in elite athletes.

心输出量 (Q) 是心脏每分钟泵出的血液总量，计算公式为每搏输出量乘以心率。在剧烈运动时，精英运动员的心输出量可从静息时的约 5 升/分增至 20–40 升/分。

Venous Return is the flow of blood back to the heart. Mechanisms aiding venous return during exercise include the skeletal muscle pump, respiratory pump, and one-way valves in veins. An increased venous return stretches the ventricle walls, leading to a more forceful contraction (Starling’s law).

静脉回流量 是指血液回流至心脏的过程。运动时帮助静脉回流的机制包括骨骼肌泵、呼吸泵和静脉瓣膜。静脉回流量增加会拉伸心室壁，导致更强有力的收缩（斯塔林定律）。

2. Respiratory System | 呼吸系统

Tidal Volume (TV) is the amount of air inhaled or exhaled in one breath during normal breathing. During physical activity, tidal volume increases significantly to supply more oxygen. Typical resting TV is around 500 mL, but can rise to 3–4 litres in trained performers.

潮气量 (TV) 是平静呼吸时每次吸入或呼出的空气量。在体育活动中，潮气量会显著增加以供应更多氧气。典型静息潮气量约为 500 毫升，但在训练有素的运动员中可升至 3–4 升。

Minute Ventilation (VE) is the total volume of air moved in and out of the lungs per minute. It is the product of tidal volume and breathing frequency (f). Formula: VE = TV × f. VE rises quickly at the onset of exercise to meet oxygen demand.

每分通气量 (VE) 是每分钟进出肺部的空气总量，等于潮气量乘以呼吸频率。公式：VE = TV × f。运动开始时每分通气量迅速增加以满足氧需求。

Gaseous Exchange occurs at the alveoli and muscle capillaries. Oxygen diffuses from the alveoli into the blood, while carbon dioxide moves from the blood into the alveoli. The process relies on a concentration gradient, which is maintained by continuous breathing and blood flow. At the muscles, the reverse happens: oxygen moves into the cells, and carbon dioxide enters the blood.

气体交换 发生在肺泡和肌肉毛细血管处。氧气从肺泡扩散入血，二氧化碳则从血液进入肺泡。这一过程依赖浓度梯度，而连续的呼吸和血流维持着该梯度。在肌肉处，情况相反：氧气进入细胞，二氧化碳进入血液。

3. Energy Systems | 能量系统

ATP (Adenosine Triphosphate) is the immediate energy currency for all cellular work, including muscle contraction. The body stores very little ATP, so it must be constantly regenerated through three energy systems.

ATP (三磷酸腺苷) 是所有细胞工作（包括肌肉收缩）的直接能量货币。体内储存的 ATP 极少，因此必须通过三个能量系统不断再生。

ATP-PC System (Alactic Anaerobic) provides rapid energy for high-intensity efforts lasting up to 10 seconds, such as a 100 m sprint or long jump. It breaks down phosphocreatine (PC) to resynthesise ATP without oxygen and without producing lactic acid. Recovery is quick but PC stores deplete rapidly.

ATP-PC 系统（无乳酸无氧） 为持续不超过 10 秒的高强度运动（如 100 米短跑或跳远）提供快速能量。它分解磷酸肌酸 (PC) 重新合成 ATP，无需氧气且不产生乳酸。恢复快但 PC 储备迅速耗尽。

Anaerobic Glycolytic System (Lactic Acid System) provides energy for high-intensity activity lasting from about 10 to 90 seconds, e.g. 400 m run. It breaks down glucose via glycolysis without oxygen, producing pyruvate which is converted to lactic acid. The accumulation of hydrogen ions from lactic acid lowers muscle pH, contributing to fatigue and the ‘burning’ sensation.

无氧糖酵解系统（乳酸系统） 为持续约 10 至 90 秒的高强度活动（如 400 米跑）提供能量。该系统在无氧条件下通过糖酵解分解葡萄糖，生成丙酮酸并转化为乳酸。乳酸解离出的氢离子使肌肉 pH 下降，导致疲劳和“灼烧”感。

Aerobic System is the predominant energy source for prolonged, low-to-moderate intensity exercise. It uses oxygen to fully break down carbohydrates and fats in the mitochondria, yielding a large amount of ATP (38 per glucose molecule). The aerobic system has a slow onset but can sustain activity for hours, producing carbon dioxide and water as by-products.

有氧系统 是长时间中低强度运动的主要能量来源。它在有氧条件下于线粒体中完全分解碳水化合物和脂肪，产生大量 ATP（每分子葡萄糖 38 个）。有氧系统启动慢但能维持数小时的活动，副产物为二氧化碳和水。

4. Components of Fitness | 体适能要素

Health-related components include aerobic capacity, muscular strength, muscular endurance, flexibility, and body composition. These are essential for general well-being and daily functioning.

健康相关要素 包括有氧能力、肌肉力量、肌肉耐力、柔韧性和身体成分，对整体健康和日常功能至关重要。

Skill-related components include agility, balance, coordination, power, reaction time, and speed. These are more related to sports performance and the ability to execute complex movements.

技能相关要素 包括灵敏性、平衡性、协调性、爆发力、反应时间和速度，与运动表现和执行复杂动作的能力关系更密切。

Term / 术语	Definition / 定义
Agility 灵敏性	The ability to change direction quickly while maintaining control.
Balance 平衡性	Maintaining equilibrium, either static (stationary) or dynamic (moving).
Coordination 协调性	The smooth integration of sensory input with motor responses to produce fluent movement.
Power 爆发力	The product of strength and speed; the ability to exert maximal force in the shortest time. (Power = Force × Velocity)
Reaction Time 反应时间	The time taken from the onset of a stimulus to the start of a movement response.

5. Principles of Training | 训练原则

SPORT is an acronym for Specificity, Progression, Overload, Reversibility, and Tedium. These principles guide the design of an effective training programme.

SPORT 原则 是针对性、渐进性、超负荷、可逆性和单调性的首字母缩写，这些原则指导有效训练计划的设计。

Specificity means training must be relevant to the sport or goal. A marathon runner’s training is dominated by long-distance aerobic work, not heavy weightlifting. The body adapts specifically to the type of stress imposed.

针对性 是指训练必须与运动项目或目标相关。马拉松选手的训练以长距离有氧为主，而非大重量举重。身体会对特定压力产生针对性适应。

Progression involves gradually increasing the training load to continue making gains. If a runner always trains 5 km at the same pace, improvement will plateau. Overload must be applied progressively to avoid injury.

渐进性 涉及逐步增加训练负荷以持续获得进步。如果跑者总是以相同配速跑 5 公里，进步将停滞。超负荷必须循序渐进，避免受伤。

Overload can be achieved by manipulating FITT variables: Frequency, Intensity, Time, and Type. For example, increasing running frequency from 3 to 4 times per week, or increasing intensity by adding interval sprints.

超负荷 可通过调整 FITT 变量实现：频率、强度、时间和类型。例如把每周跑步次数从 3 次增至 4 次，或通过增加间歇冲刺提升强度。

Reversibility is the ‘use it or lose it’ concept. Fitness gains are quickly lost when training stops or is greatly reduced. Detraining can occur in cardiovascular endurance faster than in strength gains.

可逆性 就是“用进废退”。停止或大幅度减少训练时，体能增益会迅速丧失。心血管耐力的消退比力量增益的发生更快。

6. Training Methods | 训练方法

Continuous Training involves steady, low-to-moderate intensity exercise for at least 20–30 minutes without rest. It develops aerobic capacity and is typical for long-distance running, cycling, and swimming. It works by keeping heart rate in the aerobic training zone (60–80% of maximum HR).

持续训练 是指至少 20–30 分钟不间断的中低强度稳定运动，可发展有氧能力，常见于长跑、骑行和游泳。它将心率维持在有氧训练区间（最大心率的 60–80%）内工作。

Interval Training alternates periods of high-intensity work with recovery intervals. This can be used to improve both aerobic and anaerobic capacities. For example, sprinting for 30 seconds followed by 60 seconds of walking, repeated. The work-to-rest ratio is crucial for targeting specific energy systems.

间歇训练 交替进行高强度工作与恢复间歇，可同时改善有氧和无氧能力。例如 30 秒冲刺后走 60 秒，重复进行。工作与休息比率对针对特定能量系统至关重要。

Circuit Training is a series of exercises performed one after another at stations, combining strength and cardiovascular fitness. Minimal rest between stations keeps the heart rate elevated. It is adaptable and can be designed to mimic sport-specific movement patterns.

循环训练 是一系列在站点上连续进行的练习，结合力量与心血管体适能。站点间极少休息以保持心率较高。它适应性强，可设计模拟专项运动模式。

Plyometric Training involves explosive movements like bounding, hopping, and jumping to improve power. It utilises the stretch-shortening cycle (eccentric contraction immediately followed by concentric contraction) to generate greater force, beneficial for sprinters and jumpers.

超等长训练 包括跳跃、蹦跳等爆发性动作以提高爆发力。它利用拉长-缩短周期（离心收缩后立即向心收缩）产生更大力量，对短跑和跳跃运动员有益。

7. Skill Classification | 技能分类

Skills can be placed on continua (spectra) based on characteristics such as pacing, environmental influence, complexity, and muscular involvement. Understanding these helps coaches design practice.

技能可根据节奏、环境因素、复杂性和肌肉参与度等特征放在连续分类谱上。理解这些有助于教练设计训练。

Open vs Closed Skills: An open skill is performed in an unpredictable, changing environment (e.g., a football pass). A closed skill is performed in a stable, predictable setting (e.g., a penalty shot in still conditions).

开放式与闭锁式技能：开放式技能在不可预测、变化的环境中进行（如足球传球）。闭锁式技能在稳定、可预测的环境中进行（如无风条件下的罚球）。

Gross vs Fine Skills: Gross skills involve large muscle groups and do not require precision (e.g., running). Fine skills use small muscle groups for intricate, precise movements (e.g., dart throwing).

粗大与精细技能：粗大技能动用大肌肉群，不要求高精度（如跑步）。精细技能运用小肌肉群完成复杂精细的动作（如掷飞镖）。

Discrete, Serial, Continuous Skills: A discrete skill has a clear beginning and end (e.g., a tennis serve). A serial skill links several discrete elements into a sequence (e.g., a gymnastics floor routine). A continuous skill has no obvious start or finish, being repetitive and rhythmic (e.g., cycling).

分立、序列与连续技能：分立技能有清晰的开端和结束（如网球发球）。序列技能将多个分立元素连成一串（如体操自由操）。连续技能无明显起止，重复而有节律（如骑自行车）。

8. Information Processing | 信息加工

Information processing describes how the brain receives, interprets, and responds to stimuli. The basic model includes input (sensory information), decision making, and output (motor response), followed by feedback. A commonly applied model is Whiting’s or Welford’s model.

信息加工 描述了大脑如何接收、解释并响应刺激。基本模型包括输入（感觉信息）、决策、输出（动作反应）和反馈。常用模型包括 Whiting 或 Welford 模型。

Input/Receptor Systems: Visual, auditory, and proprioceptive inputs are captured. Proprioceptors in muscles and joints provide internal feedback about body position and movement. Selective attention filters irrelevant cues, allowing focus on relevant information (e.g., a badminton player ignoring crowd noise).

输入/感受器系统：捕获视觉、听觉和本体感觉输入。肌肉和关节中的本体感受器提供身体位置和运动的内部反馈。选择性注意过滤无关线索，使运动员专注相关信息（如羽毛球运动员忽略观众噪音）。

Decision Making/Central Mechanism: The brain interprets the input using perception and memory (schema). Short-term memory (STM) and long-term memory (LTM) interact to select an appropriate motor programme. Reaction time, response time, and movement time are critical measures here.

决策/中枢机制：大脑利用知觉和记忆（图式）解释输入。短时记忆与长时记忆相互作用以选择合适的运动程序。这里反应时、响应时和动作时是关键测量指标。

Output and Feedback: Effector organs (muscles) carry out the motor programme. Feedback can be intrinsic (kinaesthetic) or extrinsic (coach, video). Knowledge of results (KR) and knowledge of performance (KP) are two types of feedback used to improve future responses.

输出与反馈：效应器（肌肉）执行运动程序。反馈可以是内在的（动觉）或外在的（教练、视频）。结果知晓和表现知晓是用于改善未来反应的两种反馈类型。

9. Motivation and Arousal | 动机与唤醒

Intrinsic motivation comes from within the performer – the enjoyment of the activity itself, satisfaction, and personal pride. It tends to promote long-term adherence. Extrinsic motivation comes from external rewards such as trophies, money, or praise. Over-emphasis on extrinsic rewards can sometimes undermine intrinsic motivation.

内在动机 来自运动员内部——对活动本身的享受、满足感和个人自豪，往往能促进长期坚持。外在动机 来自外部奖励，如奖杯、金钱或赞扬。过度强调外部奖励有时会削弱内在动机。

Arousal is a state of physiological and psychological readiness. The Drive Theory suggests that as arousal increases, performance increases linearly (P = f(D×H)), but only up to a point for well-learned skills. The Inverted-U Hypothesis is more commonly accepted, stating that performance improves up to an optimal level of arousal, beyond which it declines. The optimal arousal level varies with skill type and individual.

唤醒是一种生理和心理准备状态。驱力理论 认为唤醒增加时，表现线性提升 (P = f(D×H))，但仅适用于熟练技能且有限度。倒U形假说 更被普遍接受，它指出表现随唤醒提高到最佳水平，超过后则下降。最佳唤醒水平因技能类型和个体而异。

Anxiety can be cognitive (mental worries, negative thoughts) or somatic (physiological symptoms like sweating, increased HR). State anxiety is temporary and situation-specific, while trait anxiety is a stable personality tendency. Stress management techniques such as visualisation and controlled breathing help athletes manage anxiety.

焦虑可以是认知性的（心理担忧、消极想法）或躯体性的（生理症状如出汗、心率加快）。状态焦虑是暂时且情境性的，而特质焦虑是稳定的人格倾向。压力管理技术如表象训练和可控呼吸帮助运动员管理焦虑。

10. Goal Setting | 目标设定

SMART targets are widely used in sport psychology to structure effective goal setting. The acronym stands for Specific, Measurable, Achievable, Recorded/Relevant, and Time-bound.

SMART 目标 广泛用于运动心理学以构建有效目标。首字母缩写代表具体、可测量、可达成、有记录/相关、有时限。

Specific – clearly defined, e.g. improve 5 km time instead of just ‘get fitter’. / 具体 – 明确定义，例如提高 5 公里时间，而非“变强壮”。
Measurable – quantifiable, e.g. take 30 seconds off 5 km time. / 可测量 – 可量化，例如 5 公里时间减少 30 秒。
Achievable – challenging but realistic given current fitness. / 可达成 – 有挑战但基于当前体能切实可行。
Recorded/Relevant – written down and meaningful to the performer. / 有记录/相关 – 写下来并对运动员有意义。
Time-bound – a deadline, e.g. within 8 weeks. / 有时限 – 有截止日期，例如 8 周内。

Combining short-term and long-term goals helps maintain motivation and monitor progress. Process goals (focus on technique) and performance goals (focus on personal improvement) are often more controllable than outcome goals (winning).

结合短期与长期目标有助于保持动机并监控进展。过程目标（侧重技术）和表现目标（侧重个人改进）通常比结果目标（取胜）更可控。

11. Sociocultural Factors | 社会文化因素

Social facilitation is the effect of an audience (co-actors or spectators) on performance. The presence of others increases arousal. For well-learned or simple skills (dominant response), this leads to improved performance (social facilitation). For complex or novel skills, it can cause performance decrement (social inhibition).

社会助长 是指观众（同场者或旁观者）对表现的影响。他人在场会提高唤醒水平。对于熟练或简单技能（优势反应），这会提升表现（社会助长）；对于复杂或新学技能，可能导致表现下降（社会抑制）。

The role of role models, media, and stereotyping affects participation. Media coverage often focuses on male sports, reinforcing gender stereotypes and limiting female role models. Ethnic and social class stereotypes can also influence participation. A positive sporting culture promotes inclusion and challenges such barriers.

榜样、媒体和陈规观念的作用 影响参与度。媒体报道常聚焦男性运动，强化性别陈规并限制女性榜样。种族和社会阶层刻板印象也会影响参与。积极的体育文化能促进包容并挑战这些障碍。

Commercialisation is the process whereby sport becomes a product to be bought and sold, involving sponsorship, media rights, and advertising. The ‘golden triangle’ links sport, media, and business. While it brings funding, it can also lead to issues like rule changes for TV, loss of traditional values, and player exploitation.

商业化 指体育成为可供买卖产品的过程，涉及赞助、媒体权利和广告。“金三角”连接体育、媒体和商业。它虽带来资金，但也可能导致为迎合电视而修改规则、传统价值流失和运动员被剥削等问题。

12. Diet and Nutrition | 饮食与营养

Carbohydrate loading is a strategy used by endurance athletes to maximise glycogen stores before a competition. It typically involves a tapering of training while increasing carbohydrate intake in the days leading up to the event. Glycogen, stored in muscles and the liver, is the primary fuel for prolonged aerobic exercise.

糖原填充 是耐力运动员赛前最大化糖原储备的策略，通常包括减少训练量并在赛前几天增加碳水化合物摄入。糖原储存于肌肉和肝脏，是长时间有氧运动的主要燃料。

Hydration is critical for maintaining blood volume, thermoregulation, and muscle function. Even a 2% body weight loss through sweating can impair performance. Hypotonic drinks are absorbed fastest, isotonic replaces fluids and energy at a moderate rate, and hypertonic are best for post-exercise recovery.

补水对维持血容量、体温调节和肌肉功能至关重要。即使因出汗损失 2% 体重也会影响表现。低渗饮料吸收最快，等渗饮料以中等速率补充液体和能量，高渗饮料最适合运动后恢复。

Ergogenic aids are substances or devices that can enhance performance. Legal nutritional aids include creatine (for short, explosive efforts) and caffeine (reduces perception of fatigue). However, many substances are banned under WADA regulations. Students must be aware of the ethical and health implications of doping in sport.

促力辅助手段 指能提升表现的营养品或设备。合法的营养辅助包括肌酸（用于短时爆发性运动）和咖啡因（降低疲劳感）。然而，许多物质被世界反兴奋剂机构禁止。学生必须了解运动中兴奋剂的伦理与健康影响。

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AS WJEC Physical Education: Quick Guide to Key Terms | AS WJEC 体育：词汇术语速记指南