Assam Higher Secondary Physical Education and Sports cheat sheet

Physical education is defined as education through physical activities for the total development of the individual - physical, mental, social, emotional and moral.

Ancient Greece: Sparta stressed military discipline and gymnastics; Athens emphasised harmony of body and mind through palaestra and gymnasium training.

India: the Dronacharya tradition of archery, malla-yuddha wrestling and the akhara system; the 1920s saw the rise of the Hanuman Vyayam Prasarak Mandal (1914, Amravati).

Modern pioneers: Friedrich Ludwig Jahn (Turnverein, Germany, 'father of gymnastics'), Per Henrik Ling (Swedish gymnastics), Johann GutsMuths (German philanthropinum gymnastics).

India milestones: Rajkumari Amrit Kaur and the 1954 National Physical Efficiency Drive; Sports Authority of India founded 1984; National Sports Policy 1984, revised 2001; Khelo India launched 2018.

Olympic history: 1896 Athens first modern Games; 1900 Paris first women competitors; 1924 first Winter Games (Chamonix); 1960 Rome first Paralympics; 2021 Tokyo held under COVID-19 protocols.

Asian Games began 1951 in New Delhi; India hosted again in 1982 (New Delhi) and 2010 (Commonwealth Games, Delhi).

Objectives of physical education: physical development, motor development, mental development, social development, emotional development, and neuro-muscular coordination.

Career fields: teaching, coaching, sports science, sports management, physiotherapy, sports journalism, recreation and fitness industry.

Growth = increase in size/weight (quantitative, measurable); development = progressive change in function and maturity (qualitative).

Stages: infancy (0-2 yr), early childhood (2-6), later childhood (6-12), adolescence (12-19), adulthood (19+).

Adolescence shows the growth spurt: girls peak around 11-12 years, boys around 13-14; girls reach adult height earlier.

Motor development sequence is cephalocaudal (head to tail) and proximodistal (centre to periphery).

Motor learning phases (Fitts & Posner): cognitive (understanding), associative (refining), autonomous (automatic performance).

Whole method suits simple, discrete, fast skills; part method suits complex serial skills; whole-part-whole suits skills needing both integration and correction.

Massed practice = continuous with little rest; distributed practice = rest intervals between trials - better for beginners and fatiguing tasks.

Transfer of learning: positive (old skill helps new), negative (old skill interferes), zero (no effect); bilateral transfer is cross-limb transfer.

Feedback: intrinsic (self-sensed) vs extrinsic (coach/score); knowledge of results (outcome) vs knowledge of performance (technique); immediate feedback aids beginners, delayed feedback builds self-reliance.

Skeletal system: 206 bones in adults; axial skeleton (80) = skull, vertebral column, rib cage; appendicular (126) = limbs and girdles.

Bone types: long (femur), short (carpals), flat (scapula), irregular (vertebrae), sesamoid (patella).

Joints: fibrous (immovable, skull sutures), cartilaginous (slightly movable, intervertebral), synovial (freely movable - hinge, ball-and-socket, pivot, gliding, saddle).

Muscle types: skeletal (striated, voluntary), smooth (non-striated, involuntary), cardiac (striated, involuntary).

Sliding filament theory: actin slides over myosin; Ca2+ and ATP required; sarcomere shortens, muscle shortens.

Muscle contraction types: isotonic (movement, e.g. biceps curl), isometric (no movement, e.g. plank), isokinetic (constant speed).

Cardiac output = stroke volume × heart rate; resting CO ≈ 5 L/min; maximal CO can reach 20-25 L/min in trained athletes.

Blood pressure normal ≈ 120/80 mmHg; systolic = ventricular contraction, diastolic = relaxation.

Energy systems: ATP-CP (0-10 s, sprint), anaerobic glycolysis/lactic acid (10 s-2 min), aerobic oxidation (2 min+, endurance).

Respiratory: tidal volume ≈ 500 mL; vital capacity 3.5-5 L; minute ventilation = tidal volume × respiratory rate.

Balanced diet must supply carbohydrates (55-60% energy), proteins (10-15%), fats (20-30%), vitamins, minerals, water and fibre.

Carbohydrate = 4 kcal/g, protein = 4 kcal/g, fat = 9 kcal/g; water = 0 kcal.

Fat-soluble vitamins: A, D, E, K (stored in liver/fat); water-soluble: B-complex and C (excess excreted in urine).

Deficiency diseases: night blindness (vitamin A), rickets (D), scurvy (C), beri-beri (B1), pellagra (B3), anaemia (iron/B12), goitre (iodine).

First aid sequence: DRABC - Danger, Response, Airway, Breathing, Circulation; then recovery position if unconscious but breathing.

RICE for sprains: Rest, Ice (15-20 min), Compression, Elevation; avoid heat and massage for first 48 h.

Fracture: immobilise with splint, do not attempt realignment; open fracture - cover with sterile dressing, control bleeding.

CPR for adults: 30 chest compressions to 2 rescue breaths, compression rate 100-120/min, depth 5-6 cm.

Hygiene: personal (bathing, oral care, nail and hair care), environmental (safe water, sanitation, waste disposal) and food hygiene prevent communicable disease.

Health-related components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.

Skill-related components: speed, agility, balance, coordination, power, reaction time.

BMI = weight (kg) / height² (m²); normal 18.5-24.9, overweight 25-29.9, obese ≥30 (WHO adult classification).

Cooper 12-minute run/walk test estimates VO2 max: VO2 max (mL/kg/min) = (distance in metres − 504.9) / 44.73.

Harvard Step Test: fitness index = (duration of exercise in seconds × 100) / (2 × sum of three 30-s recovery pulse counts).

Sit-and-reach test measures hamstring and lower-back flexibility; 50 m dash measures speed; shuttle run measures agility.

1-RM test measures maximal strength; estimated 1-RM from submaximal load: 1RM = load / (1.0278 − 0.0278 × reps).

Warm-up raises muscle temperature and blood flow; cool-down prevents blood pooling and reduces soreness.

Target heart rate (Karvonen): THR = ((HRmax − HRrest) × %intensity) + HRrest; HRmax ≈ 220 − age.

Principles: overload, progression, specificity, reversibility (detraining), individuality, variation, recovery, and periodisation.

FITT: Frequency, Intensity, Time (duration), Type of activity.

Progressive overload means increasing load, volume or intensity gradually as the body adapts; sudden overload causes injury.

Periodisation cycle lengths: macrocycle (annual/multi-year), mesocycle (weeks to months), microcycle (1-2 weeks).

Methods: continuous training (aerobic base), interval training (speed/anaerobic), fartlek (unstructured speed play), circuit training (strength + endurance), plyometrics (power), weight training (strength).

Strength training: 8-12 reps at 60-80% 1RM for hypertrophy; 1-5 reps at 85-100% for maximal strength; 15-25 reps for muscular endurance.

Flexibility: static stretching (hold 15-30 s), dynamic stretching (movement-based warm-up), PNF (contract-relax).

Detraining effects appear within 2-4 weeks of inactivity: reduced VO2 max, stroke volume, muscle mass and enzyme activity.

Overtraining signs: persistent fatigue, rising resting heart rate, sleep loss, mood drop, performance decline - treat with rest and reduced volume.

Motivation: intrinsic (internal satisfaction) vs extrinsic (trophies, money, praise); intrinsic tends to be more durable in long-term participation.

Maslow's hierarchy (bottom to top): physiological, safety, belonging, esteem, self-actualisation.

Drive theory: performance = habit strength × drive; inverted-U hypothesis (Yerkes-Dodson) - moderate arousal gives best performance for complex skills; simple skills tolerate higher arousal.

Anxiety: state anxiety (temporary situation) vs trait anxiety (stable personality); cognitive vs somatic anxiety.

Aggression: hostile (intent to harm) vs instrumental (within rules, e.g. a hard tackle); assertion is legitimate force without intent to injure.

Personality: trait theory, social learning theory (Bandura) and interactional/psychodynamic approaches explain sport behaviour differently.

Leadership styles: autocratic (task-oriented, quick decisions), democratic (athlete input), laissez-faire (minimal control).

Group cohesion: task cohesion (shared goals) vs social cohesion (interpersonal bonds); co-acting and interacting teams differ in required cohesion.

Sociology: socialisation into sport vs through sport; sports as agents of social change, inclusion, and national integration.

Functions of management (POSDC): Planning, Organising, Staffing, Directing, Controlling (and Coordinating).

Tournament types: knockout (single elimination, n−1 matches for n teams), league/round robin (n(n−1)/2 matches), combination, challenge and ladder.

Single league total matches = n(n−1)/2; double league = n(n−1).

Bye allocation in knockout: byes = next power of 2 − n; byes are given to seeded teams and distributed in upper and lower halves.

Fixtures by cyclic method: with odd n, add a bye team to make it even; number of rounds = n−1 (even) or n (odd).

Facility management covers planning, maintenance, safety, scheduling, and equipment inventory.

Budget components: capital expenditure (equipment, construction) vs recurring expenditure (salaries, upkeep, utilities).

Event management phases: planning, organising, execution, evaluation; risk management and insurance are part of planning.

Sports authority structures in India: SAI (1984), National Sports Federations, State Sports Councils, and district associations.

Football: 11 players per side; match 90 min (2×45); offside, penalty area 16.5 m, penalty spot 11 m; yellow = caution, red = send off.

Cricket: 11 players; over = 6 legal balls; LBW, DRS review; ODI 50 overs per side; T20 20 overs; wicket types include bowled, caught, LBW, run out, stumped, hit wicket.

Volleyball: 6 players on court; rally point system to 25 (win by 2); fifth set to 15; maximum 3 touches per side; libero cannot serve or attack above net.

Basketball: 5 players; 4 quarters of 10 min (FIBA); 24-second shot clock; 3-point line and free throws; 5 personal fouls = disqualification (FIBA).

Hockey: 11 players; 4 quarters of 15 min; green (2 min suspension), yellow (5-10 min), red (permanent) cards.

Kabaddi: 7 players; raider must chant 'kabaddi' continuously; 30-second raid limit; bonus line and lobby rules; 2 halves of 20 min.

Athletics: false start = disqualification on second occurrence (current rule disqualifies after one false start in sprints); relay baton change within 20 m exchange zone.

Badminton: 21 points per game, best of 3; must win by 2; 29-point cap; serve below waist (1.15 m rule in current BWF).

Table tennis: 11 points per game, win by 2; service toss at least 16 cm; alternate serves every 2 points.

Practical assessment typically covers two selected games/sports plus athletics, with marks for skill execution, game play and viva.

Skill execution criteria: correct technique, consistency, control, and tactical application under match conditions.

Athletics practical events: track (sprints, middle distance, relay) and field (long jump, high jump, shot put, discus, javelin).

Long jump phases: approach run, take-off, flight, landing; foul if the foot crosses the take-off board.

Shot put: put from the shoulder, must not drop below shoulder line; legal throw must land within the 34.92° sector.

Javelin: thrown over the shoulder, tip must strike ground first; athlete must not cross the foul line.

Game play assessment: positioning, decision-making, passing accuracy, defence, teamwork and rule compliance.

Viva questions commonly cover rules, measurements (pitch/court dimensions), terminology and history of the chosen game.

Record-keeping: maintain a practical file/logbook with event records, fitness test scores and teacher signatures.

Patanjali's Ashtanga Yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi.

Yamas: ahimsa, satya, asteya, brahmacharya, aparigraha; Niyamas: shaucha, santosha, tapas, svadhyaya, ishvarapranidhana.

Asana types: standing (Tadasana, Vrikshasana), sitting (Padmasana, Vajrasana), supine (Bhujangasana, Shavasana), prone (Dhanurasana), inverted (Sarvangasana).

Pranayama types: Anulom-Vilom (alternate nostril), Bhastrika (bellows), Kapalbhati (skull shining), Ujjayi (victorious), Bhramari (humming).

Surya Namaskar has 12 steps; it combines asana, pranayama and mantra; benefits include flexibility, circulation and core strength.

Do's: practise on empty stomach, on a mat, in ventilated space, under guidance; Don'ts: avoid inversions with high blood pressure, avoid forceful stretching, no competition in asana.

Internal assessment typically includes project work, practical file, viva, and periodic tests; marks are awarded for regularity, participation and skill.

Project report structure: title, objective, methodology, observations/data, conclusion, bibliography.

Yoga for lifestyle disease: asana and pranayama support management of obesity, diabetes and hypertension as complementary (not replacement) therapy.