HKDSE PE key terms

The components of physical fitness linked to good health and reduced disease risk: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. It is distinguished from skill-related fitness, which concerns athletic performance.

Fitness components that mainly support sports performance rather than health: speed, agility, power, balance, coordination and reaction time. These qualities are often trained through sport-specific drills rather than general conditioning.

The ability of the heart, lungs and blood vessels to supply oxygen to working muscles during sustained activity. It is often assessed by shuttle runs, distance runs or step tests and is central to health-related fitness.

The capacity of a muscle or muscle group to perform repeated contractions against a submaximal load without undue fatigue. It is tested by exercises such as sit-ups, push-ups or repeated curl-ups within a set time.

The maximum force a muscle or muscle group can generate in a single maximal effort. It is commonly measured by a one-repetition maximum lift or by handgrip dynamometry.

The range of motion available at a joint or group of joints. It depends on joint structure, muscle and tendon extensibility, and connective tissue, and is improved through regular stretching.

The relative proportions of fat mass and fat-free mass (muscle, bone, water and organs) in the body. It is estimated using methods such as skinfold measurement, bioelectrical impedance or body mass index.

The ability to change the direction and position of the body quickly and accurately while maintaining control. It combines speed, coordination and balance and is trained with drills such as cone shuttles and zig-zag runs.

The ability to exert maximum force in the shortest possible time, often expressed as force multiplied by velocity. Explosive actions such as jumping and throwing depend on power.

The ability to use the senses and body parts together to produce smooth, accurate movements. It links perception with motor action and underpins skills such as catching, dribbling and striking.

The ability to keep the body's centre of gravity over its base of support, whether stationary (static) or while moving (dynamic). It relies on information from the eyes, inner ear and muscles.

The interval between the presentation of a stimulus and the beginning of a response. It is a skill-related fitness component and is measured in tests such as a ruler-drop or stimulus-response task.

The maximum rate at which the body can take up and use oxygen during intense exercise, usually expressed in millilitres of oxygen per kilogram of body mass per minute. It is a key indicator of aerobic capacity.

A screening measure calculated by dividing body mass in kilograms by the square of height in metres. It gives a rough indication of weight status but does not distinguish fat mass from muscle mass.

Conditioning that uses continuous or interval activity at an intensity where oxygen supply meets demand, typically 60 to 85 percent of maximum heart rate. It improves cardiovascular endurance and oxidative capacity of muscles.

Training at intensities too high for oxygen supply to meet demand, relying on stored phosphocreatine and glycolysis. It develops speed, power and the ability to tolerate lactic acid accumulation.

The heart rate range that produces a safe and effective training stimulus, often estimated as a percentage of maximum heart rate. Maximum heart rate is commonly estimated as 220 minus age.

A framework for designing training programmes based on Frequency, Intensity, Time and Type of activity. Adjusting these four variables allows progressive and safe overload of the body.

The principle that training loads must gradually increase beyond current capacity for fitness to improve. Overload can be applied by increasing frequency, intensity, duration or complexity, and must be followed by adequate recovery.

The principle that training adaptations are specific to the type of exercise performed, the muscles used and the energy system stressed. Training should therefore resemble the demands of the target activity or sport.

The period of rest and restoration during which the body repairs tissue and replenishes energy stores after training. Adequate recovery prevents overtraining and allows adaptation to take place.

A state of prolonged fatigue and declining performance caused by training loads that exceed recovery capacity. Signs include persistent soreness, disturbed sleep, mood changes and increased resting heart rate.

A technique in which a muscle is slowly lengthened and held at the end of its range for a period, usually 15 to 30 seconds. It is typically used to improve flexibility after activity or as a separate session.

Controlled movement-based stretching that takes joints repeatedly through their range of motion, such as leg swings or arm circles. It is commonly used in warm-ups to raise muscle temperature and prepare for activity.

The preparatory phase before exercise that raises body temperature, increases blood flow and rehearses movement patterns. A typical warm-up includes general cardiovascular activity followed by dynamic mobility and sport-specific drills.

The gradual reduction of activity after exercise that helps return heart rate and blood pressure towards resting levels and may reduce muscle stiffness. It often includes light aerobic activity and static stretching.

The point at which the body's weight is evenly distributed in all directions. Stability improves when this point is lowered and positioned over a wide base of support.

The area bounded by the parts of the body in contact with the ground. A larger base of support generally increases stability, while a narrow base makes balance harder to maintain.

A rigid bar that rotates about a fixed point called the axis or fulcrum when a force is applied. In the body, bones act as levers and joints as axes, with muscles supplying the effort.

The fixed point or line about which a lever rotates or a body segment turns. In biomechanics, joints act as axes for the movement of body segments.

The turning effect of a force about an axis, calculated as force multiplied by the perpendicular distance from the axis. In the body, muscle torque depends on the force produced and its moment arm.

The principle that for every action there is an equal and opposite reaction. It explains propulsion in running, swimming and jumping, where the body pushes against a surface or fluid.

The curved path followed by an object thrown or launched into the air, determined by initial velocity, launch angle and gravity. Air resistance also affects the flight of light objects.

A by-product formed when glucose is broken down without sufficient oxygen during high-intensity exercise. Its accumulation is associated with muscle fatigue and the burning sensation felt during intense efforts.

The immediate energy system that uses stored adenosine triphosphate and phosphocreatine to fuel very short, explosive efforts lasting up to about ten seconds. It requires no oxygen and recovers quickly with rest.

The process by which a performer acquires and refines movement skills through practice and feedback. Progress usually moves from a cognitive, consciously controlled stage to an automatic, fluent stage.

Information about the performance of a movement that helps the learner correct and refine it. It may be intrinsic, such as the feel of the movement, or extrinsic, such as coach comments or video review.

The influence of previous learning on the acquisition of a new skill. It can be positive when similar movement patterns help, or negative when old habits interfere with the new skill.

Practices that reduce the risk of injury, including appropriate warm-up, correct technique, suitable equipment and footwear, gradual progression of load, adequate recovery and safe training surfaces.