KS3 CAIE PE: Glossary Memorisation Guide | KS3 CAIE 体育：词汇术语速记指南

📚 KS3 CAIE PE: Glossary Memorisation Guide | KS3 CAIE 体育：词汇术语速记指南

Building a strong vocabulary in Physical Education is just like learning the rules of a new game. Once you know the key terms for bones, muscles, fitness components and movement patterns, you can describe how your body works, analyse performance and stay safe during exercise. This guide covers the essential terminology you will meet in the KS3 CAIE PE syllabus, with simple explanations and paired translations to help you memorise each term quickly and confidently.

在体育课上建立扎实的词汇量就像学习一项新运动的规则。一旦你掌握了骨骼、肌肉、体能要素和动作模式的关键术语，你就能描述身体的运作方式、分析运动表现并确保运动安全。本指南涵盖 KS3 CAIE 体育大纲中必学的核心术语，每个词都配有简单解释和中英对照，帮助你快速自信地记住每个词汇。

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1. The Skeletal System | 骨骼系统

The skeleton provides shape, support and protection. Key bones include the cranium (skull), clavicle (collarbone), scapula (shoulder blade), sternum (breastbone), ribs, humerus (upper arm), radius and ulna (forearm), pelvis, femur (thigh bone), patella (kneecap), tibia and fibula (shin bones). Remember that the femur is the longest bone, and the patella is a sesamoid bone that protects the knee joint.

骨骼提供形态、支撑和保护。关键骨骼包括颅骨、锁骨、肩胛骨、胸骨、肋骨、肱骨、桡骨和尺骨、骨盆、股骨、髌骨、胫骨和腓骨。请记住，股骨是最长的骨头，髌骨是保护膝关节的籽骨。

Synovial joints are freely movable and include the ball-and-socket joint (shoulder and hip) and the hinge joint (elbow and knee). Ligaments join bone to bone, while tendons join muscle to bone. Cartilage covers the ends of bones to reduce friction, and synovial fluid lubricates the joint.

滑膜关节是可自由活动的关节，包括球窝关节（肩和髋）和枢纽关节（肘和膝）。韧带连接骨与骨，肌腱连接肌肉与骨。软骨覆盖骨端以减少摩擦，滑液则润滑关节。

The movements at joints are described by specific terms: flexion (bending), extension (straightening), abduction (moving away from the midline), adduction (moving towards the midline), rotation, and circumduction (a cone-shaped movement). At the ankle, plantarflexion points the toes down, while dorsiflexion lifts the toes up.

关节运动有专门的术语：屈曲（弯曲）、伸展（伸直）、外展（远离中线）、内收（靠近中线）、旋转和环转（圆锥形运动）。在踝关节，跖屈使脚尖下压，背屈使脚尖上翘。

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2. The Muscular System | 肌肉系统

Muscles are responsible for all movement, posture and heat production. Voluntary muscles (skeletal muscles) are under our conscious control. Key muscles to know include the deltoid (shoulder), biceps and triceps (upper arm), pectorals (chest), abdominals (stomach core), latissimus dorsi (back), gluteals (buttock), quadriceps (front thigh) and hamstrings (back thigh). The gastrocnemius is the calf muscle, and the tibialis anterior runs along the shin.

肌肉负责所有运动、姿势维持和产热。随意肌（骨骼肌）受意识控制。必须掌握的肌肉包括三角肌、肱二头肌和肱三头肌、胸肌、腹肌、背阔肌、臀肌、股四头肌和腘绳肌。腓肠肌是小腿后侧肌肉，胫骨前肌则位于胫骨前侧。

Muscles work in antagonistic pairs. When the biceps contracts to bend the elbow (flexion), it is the agonist, while the triceps relaxes and acts as the antagonist. To straighten the arm, the triceps becomes the agonist and the biceps becomes the antagonist. The muscle that helps steady the movement is called the synergist.

肌肉以拮抗对的形式工作。当肱二头肌收缩使肘部弯曲时，它是主动肌，而肱三头肌放松成为拮抗肌。当手臂伸直时，肱三头肌成为主动肌，肱二头肌成为拮抗肌。帮助稳定动作的肌肉称为协同肌。

Isotonic contractions involve movement; a concentric contraction shortens the muscle (lifting phase of a bicep curl), while an eccentric contraction lengthens the muscle under load (lowering phase). Isometric contractions produce force without changing length, such as holding a plank position.

等张收缩涉及运动；向心收缩使肌肉缩短（如弯举的举起阶段），而离心收缩在负荷下使肌肉拉长（如下放阶段）。等长收缩在不改变肌肉长度的情况下产生力量，例如平板支撑。

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3. Health-related Fitness Components | 健康相关体适能要素

Health-related fitness covers the aspects that help you stay well and perform daily activities. The five components are cardiovascular endurance (aerobic fitness), muscular strength, muscular endurance, flexibility and body composition. Cardiovascular endurance is the ability of the heart and lungs to deliver oxygen during sustained activity. Muscular strength is the maximum force a muscle can exert, while muscular endurance is the ability to repeat contractions without fatigue.

健康相关体适能包含有助于保持健康和完成日常活动的方面。五个要素分别是心血管耐力（有氧适能）、肌肉力量、肌肉耐力、柔韧性和身体成分。心血管耐力指心脏和肺在持续活动中输送氧气的能力。肌肉力量是肌肉能产生的最大力量，而肌肉耐力则是重复收缩而不疲劳的能力。

Flexibility is the range of motion at a joint, which can be improved by static or dynamic stretching. Body composition describes the percentage of fat, muscle and bone in the body. A healthy balance between these tissues is linked to lower risk of disease and better performance.

柔韧性指关节的活动范围，可以通过静态或动态拉伸来改善。身体成分描述体内脂肪、肌肉和骨所占的百分比。这些组织之间的健康平衡与较低的疾病风险和更好的运动表现相关。

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4. Skill-related Fitness Components | 技能相关体适能要素

Skill-related fitness helps you perform well in sports and games. The six components are agility, balance, coordination, power, reaction time and speed. Agility is the ability to change direction quickly and precisely, such as dodging a defender. Balance is keeping the body stable whether still (static) or moving (dynamic). Coordination refers to using senses and body parts together smoothly, like hand-eye coordination in catching a ball.

技能相关体适能有助于在运动和比赛中表现优异。六个要素分别是灵敏性、平衡能力、协调性、爆发力、反应时间和速度。灵敏性指快速准确地改变方向的能力，例如闪避防守者。平衡能力是在静止或运动中保持身体稳定的能力。协调性指感官和身体部位顺畅配合，例如接球时的手眼协调。

Power combines strength and speed – the ability to exert maximum force quickly, seen in a jump shot or a sprint start. Reaction time is the time between recognising a stimulus and responding to it, such as a goalkeeper diving to save a shot. Speed is simply the ability to move the body or body parts rapidly.

爆发力结合了力量和速度——快速发挥最大力量的能力，见于跳投或短跑起跑。反应时间是从识别刺激到做出反应之间的时间，比如守门员扑救射门。速度即是身体或身体部位快速移动的能力。

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5. Principles of Training | 训练原则

Training programmes are designed using the FITT principle: Frequency (how often), Intensity (how hard), Time (how long) and Type (the kind of exercise). To improve, an individual must apply the principle of progressive overload – gradually increasing the demands on the body so that it adapts and gets fitter. Overload can be increased by lifting heavier weights, running more often or extending the duration of a workout.

训练计划运用 FITT 原则设计：频率（多久一次）、强度（多费力）、时间（持续多久）和类型（练习的种类）。要取得进步，必须应用渐进超负荷原则——逐步增加对身体的刺激，使其适应并变得更健康。超负荷可以通过增加负重、增加训练次数或延长训练时间来实现。

Specificity means that training should match the demands of the sport or goal. A sprinter will do explosive, short-duration work, while a marathon runner focuses on aerobic endurance. Reversibility warns that fitness gains are lost when training stops or reduces significantly. Rest and recovery are essential to allow the body to repair and avoid overtraining.

专项性原则指训练应符合运动项目或目标的要求。短跑运动员会进行爆发性、短时长的练习，而马拉松跑者则专注于有氧耐力。可逆性提醒人们，当训练停止或大幅减少时，体适能提升会消退。休息和恢复对于身体修复和避免过度训练至关重要。

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6. Methods of Training | 训练方法

Different training methods develop specific fitness components. Continuous training involves steady, moderate-intensity exercise without rest, such as jogging for 30 minutes to improve cardiovascular endurance. Interval training alternates periods of high-intensity work with rest or low-intensity recovery (e.g., sprinting for 60 metres, then walking back). This develops speed and cardiovascular fitness.

不同的训练方法发展特定的体适能要素。持续训练是无间断的、中等强度的稳定运动，如慢跑30分钟以提高心血管耐力。间歇训练交替进行高强度练习和休息或低强度恢复（例如冲刺60米，然后走回起点）。这能提高速度和心血管适能。

Circuit training involves moving around a series of exercise stations, each targeting a different muscle or fitness component. It improves muscular endurance, strength and cardiovascular fitness depending on how it is set. Fartlek training, or ‘speed play’, blends continuous training with bursts of speed over varying terrain, suitable for games players. Weight training uses resistance to build strength, power or muscular endurance, depending on the load and repetitions.

循环训练是依次完成一系列练习站点，每个站点针对不同肌肉或体适能要素。根据设置，它可以提高肌肉耐力、力量和心血管适能。法特莱克训练（变速跑）将持续训练与在多変地形上的速度冲刺相结合，适合球类运动员。负重训练利用阻力来增强力量、爆发力或肌肉耐力，取决于负荷和重复次数。

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7. Short-term and Long-term Effects of Exercise | 运动的短期与长期效果

During a single bout of exercise, immediate changes occur: heart rate increases, breathing rate deepens and quickens, and body temperature rises. Blood flow redirects to working muscles, causing them to feel warmer and sometimes swell slightly. Sweating begins to cool the body. These responses deliver more oxygen and remove waste products like carbon dioxide.

在单次运动中，身体立即发生变化：心率加快，呼吸加深加快，体温上升。血液重新流向工作的肌肉，使肌肉感觉更暖和、有时微微肿胀。开始出汗以冷却身体。这些反应输送更多氧气并清除二氧化碳等废物。

After a period of regular training, long-term adaptations occur. The resting heart rate decreases because the heart becomes more efficient. Stroke volume (the amount of blood pumped per beat) increases. Muscles become stronger and more toned, and bones become denser. The lungs can take in more air (increased vital capacity), and the body becomes better at using fat as fuel, improving endurance and body composition.

经过一段时间的规律训练，身体会发生长期适应。静息心率降低，因为心脏效率更高。每搏输出量（每次心跳泵出的血量）增加。肌肉变得更强壮、更紧致，骨密度增加。肺能吸入更多空气（肺活量增加），身体更好地利用脂肪作为燃料，从而改善耐力和身体成分。

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8. Nutrition and Hydration | 营养与补水

A balanced diet provides the energy and nutrients needed for sport and daily life. The main food groups are carbohydrates (main energy source), proteins (growth and repair of muscles and tissues), fats (slow-release energy and insulation), vitamins and minerals (essential for body functions), fibre (aids digestion) and water (hydration and temperature regulation). Athletes often use carbohydrate loading before endurance events to maximise glycogen stores.

均衡的饮食为运动及日常生活提供所需能量和营养素。主要食物类别包括碳水化合物（主要能量来源）、蛋白质（肌肉和组织的生长与修复）、脂肪（缓释能量和隔热）、维生素和矿物质（身体功能必需）、纤维（促进消化）和水（补水和体温调节）。运动员常在耐力项目前采用碳水加载，以最大化肌糖原储备。

Dehydration impairs performance, causing fatigue, loss of coordination and reduced concentration. Drinking water before, during and after exercise is vital. Sports drinks containing electrolytes and glucose can help during prolonged, intense activity. Rehydration replaces lost fluids and minerals.

脱水会损害运动表现，导致疲劳、协调性下降和注意力减退。运动前、中、后饮水至关重要。含有电解质和葡萄糖的运动饮料可在长时间高强度活动中提供帮助。补水补充流失的液体和矿物质。

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9. Movement Analysis and Planes of Motion | 动作分析与运动平面

To describe how the body moves, we refer to three imaginary planes. The sagittal plane divides the body into left and right; movements like running (flexion and extension of legs) happen here. The frontal plane divides the body into front and back; movements like star jumps (abduction and adduction of arms and legs) occur along this plane. The transverse plane splits the body into top and bottom; rotation such as turning the head or a discus spin occurs in this plane.

为了描述身体如何运动，我们引用三个假想平面。矢状面将身体分为左右两部分；跑步（腿部的屈伸）等动作发生在此平面。额状面将身体分为前后两部分；跳跃开合（手臂和腿的外展与内收）等动作沿此平面产生。横切面将身体分为上下两部分；转头或铁饼旋转等动作发生在此平面。

Axes of rotation are perpendicular lines around which the body or a limb turns. The transverse axis runs from side to side (a somersault rotates around this). The longitudinal axis runs from top to bottom (a pirouette). The sagittal axis runs from front to back (a cartwheel). Combining the correct plane and axis helps analyse technique in gymnastics, dance and ball sports.

旋转轴是与运动平面垂直的假想线，身体或肢体围绕其转动。横轴（左右轴）——前空翻绕此轴转动。纵轴（上下轴）——旋转动作。矢状轴（前后轴）——侧手翻。将正确的平面与轴结合起来，有助于分析体操、舞蹈和球类运动的技术动作。

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10. Safety, Injury and Prevention | 运动安全、损伤与预防

Preventing injury is a key part of PE. A warm-up gradually raises heart rate, increases blood flow to muscles and improves elasticity, reducing the risk of strains. It includes light aerobic activity, dynamic stretching and sport-specific drills. A cool-down helps the body return to resting state, prevents blood pooling and aids removal of waste products; it typically involves low-intensity exercise and static stretching.

预防损伤是体育课的一个重要部分。热身逐渐提高心率、增加肌肉血流和弹性，降低拉伤风险。热身包括轻度有氧活动、动态拉伸和专项练习。整理活动帮助身体恢复到安静状态，防止血液淤积，促进废物清除；通常包括低强度运动和静态拉伸。

Common injuries include sprains (damage to ligaments), strains (damage to muscle or tendon), fractures (broken bones), dislocations (bone out of joint), cuts and bruises. The RICE protocol is used immediately after a soft tissue injury: Rest, Ice, Compression, Elevation. More severe or persistent injuries should be seen by a medical professional. Correct technique, proper equipment, obeying rules and maintaining a safe environment all reduce injury risk.

常见损伤包括扭伤（韧带损伤）、拉伤（肌肉或肌腱损伤）、骨折、脱臼、切割伤和挫伤。软组织损伤后应立即采用 RICE 原则：休息、冰敷、加压、抬高。更严重或持续不愈的损伤应由医疗专业人员诊治。正确技术、合适的器材、遵守规则以及保持安全环境都能降低受伤风险。

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11. Skill Acquisition and Feedback | 技能习得与反馈

Learning a new skill passes through stages: cognitive (beginner, lots of mistakes, needs instruction), associative (practice stage, fewer errors, smoother movement) and autonomous (expert level, movement feels automatic). Coaches and teachers provide feedback to guide improvement. Intrinsic feedback comes from within the performer (how the movement felt). Extrinsic feedback comes from outside, like a coach’s comment or seeing a video replay.

学习一项新技能会经历几个阶段：认知阶段（初学者，错误多，需要指导）、联结阶段（练习阶段，错误减少，动作更流畅）和自动化阶段（专家水平，动作感觉自动）。教练和教师提供反馈以引导进步。内在反馈来自运动者自身（动作感觉如何）。外在反馈来自外部，如教练的点评或观看视频回放。

Knowledge of results tells the performer what happened (the score, the time). Knowledge of performance gives information about the technique or quality of movement. Both types help a learner adjust and improve. Positive reinforcement, such as praise, motivates continued effort.

结果反馈告诉运动者发生了什么（如得分、时间）。表现反馈则提供关于技术或动作质量的信息。两种反馈都有助于学习者调整和提高。正强化，如表扬，能激励持续努力。

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12. Glossary Quick-Reference Table | 术语速查表

The table below lists some high-frequency terms worth revising regularly. Read the English term, say the meaning in your own words, then check the paired Chinese description. Regular self-testing makes these words stick.

下表列出值得定期复习的高频术语。先看英文术语，用自己的话解释含义，再对照中文解释。定期自测能让这些词汇牢牢记住。

Term (English)	中文术语	Brief Meaning
Aerobic	有氧的	Using oxygen; ‘with air’
Anaerobic	无氧的	Without oxygen; high intensity, short duration
Agonist	主动肌	Muscle that contracts to create movement
Antagonist	拮抗肌	Muscle that relaxes while agonist works
Hypertrophy	肌肉肥大/增肌	Increase in muscle size due to training
Lactic acid	乳酸	Waste product during anaerobic respiration
V̇O₂ max	最大摄氧量	Maximum oxygen uptake at peak effort; a measure of aerobic power
Proprioception	本体感觉	Sense of body position and movement in space
Spirometer	肺活量计	Device to measure lung volumes
Tidal volume	潮气量	Amount of air inhaled and exhaled normally

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