Assam ASSEB HSLC Elective Yoga & Physical Education flashcards

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

Meaning of Yoga

From Sanskrit 'yuj' meaning to unite; Patanjali defines yoga as citta-vritti-nirodhah, the stilling of the modifications of the mind, leading to union of individual and universal self.

Ashtanga eight limbs

Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, Samadhi; the first four are external aids, the last four are internal and lead toward liberation.

Four paths of yoga

Karma Yoga (selfless action), Bhakti Yoga (devotion), Jnana Yoga (knowledge and discrimination), and Raja Yoga (mind control through meditation); Hatha is a practical branch of Raja.

Five Yamas

Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (continence or moderation), and Aparigraha (non-possessiveness); ethical restraints in Patanjali's system.

Sthira sukham asanam

Patanjali's definition of asana (YS 2.46): a posture that is steady and comfortable, achieved by relaxation of effort and meditation on the infinite.

Sarvangasana contraindications

Shoulder stand is avoided in hypertension, cervical spondylosis, glaucoma, pregnancy, menstruation, and recent neck injury; weight must rest on shoulders, not the neck.

Vajrasana special feature

Thunderbolt pose is one of the few asanas that can be practiced immediately after eating; it aids digestion by increasing blood flow to the abdominal region.

Counter-pose rule

After a forward bend, perform a gentle backbend, and after a backbend, perform a gentle forward bend; this restores spinal balance and prevents stiffness.

Kapalabhati

A forceful exhalation with passive inhalation, done at about 60–120 strokes per minute; it is a shatkarma/kriya, contraindicated in hypertension, hernia, epilepsy, and pregnancy.

Nadi Shodhana

Alternate nostril breathing that balances the ida and pingala nadis; it calms the nervous system and is contraindicated only in severe nasal obstruction or during forced retention.

Three bandhas

Mula Bandha (root lock), Uddiyana Bandha (abdominal lock), and Jalandhara Bandha (chin lock); practiced together they form Maha Bandha and are used with breath retention.

Shatkarma six acts

Neti (nasal cleansing), Dhauti (stomach cleansing), Nauli (abdominal churning), Basti (colon cleansing), Kapalabhati (respiratory cleansing), and Trataka (gazing); purification practices of Hatha Yoga.

Dharana, Dhyana, Samadhi

Dharana is sustained attention on one object, Dhyana is uninterrupted flow of that attention, and Samadhi is complete absorption where the subject-object distinction dissolves.

Yoga Nidra

A guided relaxation practice in which consciousness is systematically rotated through the body while the practitioner remains aware; it reduces stress and improves sleep and concentration.

General Adaptation Syndrome

Selye's three-stage stress response: alarm (fight-or-flight), resistance (adaptation), and exhaustion (depletion); chronic stress leads to illness and reduced performance.

Shavasana

Corpse pose: lying supine with palms up and eyes closed, used for deep relaxation and pranayama recovery; it lowers heart rate, blood pressure, and muscle tension.

Aims of physical education

Physical development (fitness and skills), mental development (knowledge and decision-making), social development (teamwork and discipline), emotional development, and lifelong recreation.

Friedrich Jahn

German educator known as 'Turnvater' (father of gymnastics), who developed the Turnverein movement and apparatus gymnastics in the early nineteenth century, shaping modern physical education.

Modern Olympic revival

Pierre de Coubertin revived the Olympic Games in Athens in 1896; the ancient games began in 776 BCE in Greece, and the Asian Games began in 1951 in New Delhi.

Health-related fitness components

Cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition; these are distinct from skill-related components such as speed and agility.

FITT principle

Frequency, Intensity, Time, and Type; the framework used to prescribe exercise and apply the overload principle progressively and specifically to the individual.

Harvard step test index

Fitness index = (duration of exercise in seconds × 100) ÷ (2 × sum of three 30-second recovery pulses); scores above 90 are excellent and below 55 are poor.

Karvonen formula

Target heart rate = ((maximum heart rate − resting heart rate) × intensity percentage) + resting heart rate; maximum heart rate is estimated as 220 minus age.

BMI formula

Body mass index = weight in kilograms divided by height in metres squared; WHO adult categories are underweight below 18.5, normal 18.5–24.9, overweight 25–29.9, obese 30 and above.

Types of synovial joints

Hinge (elbow), ball-and-socket (shoulder, hip), pivot (neck), saddle (thumb), gliding (wrist), and condyloid (knuckle); freely movable joints containing synovial fluid.

Muscle contraction types

Isotonic contraction changes muscle length (concentric shortens, eccentric lengthens), isometric contraction generates tension without length change, and isokinetic contraction occurs at constant speed.

Cardiac output

Cardiac output = heart rate × stroke volume; it rises during exercise from about 5 L/min at rest to 20–25 L/min in trained individuals, increasing oxygen delivery to muscles.

Energy systems

ATP-CP system for 0–10 seconds, anaerobic glycolysis for about 10 seconds to 2 minutes, and aerobic oxidation for longer efforts; ATP is the direct energy currency.

Inverted-U hypothesis

Performance improves as arousal increases up to a moderate optimum, then declines at high arousal; the optimum varies with task complexity and individual preference.

CPR compression ratio

For adults, give 30 chest compressions followed by 2 rescue breaths, at 100–120 compressions per minute, with a compression depth of 5–6 cm.

RICE protocol

Rest, Ice, Compression, and Elevation; the immediate first aid for sprains and soft-tissue injuries, with ice applied for 15–20 minutes and never directly on skin.

Yoga lesson plan sequence

Centering, warm-up, asana practice from simple to complex, pranayama, relaxation in Shavasana, and closing; always screen for contraindications before starting.