Assam Higher Secondary Physical Education and Sports flashcards

32 cards. Read the term and the definition here. The deck at the top of this page is optional.

Physical education definition

Education through physical activities that develops the whole person - physical, mental, social, emotional and moral aspects - rather than mere body training.

Father of gymnastics

Friedrich Ludwig Jahn of Germany, who founded the Turnverein movement in the early nineteenth century and developed apparatus gymnastics on parallel bars, rings and pommel horse.

Cephalocaudal development principle

Motor control develops from head to tail: infants gain head and neck control before trunk, then arms, and finally legs and fine foot control.

Fitts and Posner stages

Three phases of motor learning: cognitive (understanding the task), associative (refining technique with practice) and autonomous (skill becomes automatic and consistent).

Massed versus distributed practice

Massed practice is continuous with minimal rest; distributed practice inserts rest intervals and generally suits beginners and fatiguing or complex skills better.

Number of adult bones

The adult human skeleton has 206 bones: 80 in the axial skeleton (skull, vertebral column, rib cage) and 126 in the appendicular skeleton (limbs and girdles).

Sliding filament theory

Muscle shortening occurs when actin filaments slide over myosin filaments, shortening each sarcomere; the process requires calcium ions and ATP.

Cardiac output formula

Cardiac output equals stroke volume multiplied by heart rate. Resting output is about 5 litres per minute; trained athletes may reach 20-25 litres per minute at maximum effort.

ATP-CP energy system

The phosphagen system supplies energy for roughly the first ten seconds of maximal effort, using stored ATP and creatine phosphate without oxygen and without lactic acid build-up.

RICE first aid

Treatment for soft-tissue injury: Rest, Ice for 15-20 minutes, Compression with bandage, and Elevation. Avoid heat, alcohol and massage for the first 48 hours.

Vitamin C deficiency

Lack of vitamin C causes scurvy, marked by bleeding gums, poor wound healing and joint pain; citrus fruits, amla and guava are rich sources.

Adult CPR ratio

For adult CPR, give 30 chest compressions followed by 2 rescue breaths, compressing at 100-120 per minute to a depth of 5-6 centimetres.

Body mass index formula

BMI equals weight in kilograms divided by height in metres squared. WHO adult ranges: 18.5-24.9 normal, 25-29.9 overweight, 30 and above obese.

Harvard step test index

Fitness index equals exercise duration in seconds multiplied by 100, divided by twice the sum of three 30-second recovery pulse counts.

Skill-related fitness components

Six components: speed, agility, balance, coordination, power and reaction time. These differ from health-related components such as endurance, strength and flexibility.

Karvonen target heart rate

Target heart rate equals resting heart rate plus the percentage intensity multiplied by the difference between maximum and resting heart rate; maximum rate is roughly 220 minus age.

Progressive overload principle

Training loads must be increased gradually as the body adapts; sudden large increases raise injury risk while no increase causes a plateau.

Periodisation cycle lengths

A macrocycle covers a year or more, a mesocycle spans several weeks to months, and a microcycle covers one to two weeks of training.

Inverted-U arousal hypothesis

Yerkes-Dodson principle: performance peaks at moderate arousal. Complex, fine skills need lower optimal arousal than simple, gross skills.

Intrinsic versus extrinsic motivation

Intrinsic motivation comes from internal satisfaction and enjoyment; extrinsic motivation comes from external rewards such as trophies, money or praise, and is usually less durable.

Hostile versus instrumental aggression

Hostile aggression aims to injure an opponent and is outside the rules; instrumental aggression uses force within the rules to achieve a performance goal.

Single league match count

In a single round-robin league with n teams, total matches equal n multiplied by (n-1) divided by 2; a double league doubles that figure.

Knockout bye calculation

Byes equal the next higher power of two minus the number of teams. Byes are given to seeded teams and distributed between upper and lower halves of the draw.

Football penalty distance

In football the penalty spot is 11 metres from the goal line, the penalty area extends 16.5 metres from the goal, and a match lasts 90 minutes in two halves.

Volleyball rally scoring

Volleyball uses rally point scoring to 25 points, winning by two; a deciding fifth set is played to 15 points, and each side may touch the ball three times.

Kabaddi raid limit

A raider must chant kabaddi continuously and complete the raid within 30 seconds; each team fields seven players and a match has two halves of 20 minutes.

Long jump take-off foul

A jump is a foul if any part of the foot crosses the take-off board line; the jump is measured from the board to the nearest mark in the landing area.

Eight limbs of yoga

Patanjali's Ashtanga Yoga: Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi, progressing from ethical conduct to meditative absorption.

Surya Namaskar step count

Surya Namaskar consists of twelve linked positions, combining forward and backward bends with breath control, and is performed as a warm-up sequence.

Anulom-Vilom pranayama

Alternate nostril breathing: inhale through one nostril, close it, exhale through the other, then reverse; it calms the nervous system and improves breath control.

Internal assessment components

Internal assessment in physical education usually combines project work, a practical file or logbook, viva voce and periodic tests, with marks for regularity and participation.

Cooper twelve-minute test

A field test of aerobic capacity: the distance run or walked in twelve minutes estimates VO2 max using the formula (distance in metres minus 504.9) divided by 44.73.