BSEB Inter Yoga & PE flashcards

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

Yoga Sutra definition of yoga

Patanjali's Yoga Sutra 1.2 states 'yogash chitta vritti nirodhah' - yoga is the cessation or stilling of the modifications of the mind, leading the seer to abide in its own nature.

Four paths of yoga

Karma Yoga (selfless action), Bhakti Yoga (devotion), Jnana Yoga (knowledge and discrimination) and Raja Yoga (meditation and mind control). The Bhagavad Gita presents all four as routes to liberation.

Five Yamas

Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (continence or moderation) and Aparigraha (non-possessiveness). They form the first limb of Patanjali's Ashtanga Yoga.

Eight limbs of Ashtanga Yoga

Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana and Samadhi. The first four are external (bahiranga) limbs; the last four are internal (antaranga) limbs.

Four padas of Yoga Sutra

Samadhi Pada (51 sutras, on concentration), Sadhana Pada (55, on practice), Vibhuti Pada (56, on powers) and Kaivalya Pada (34, on liberation). Total 196 sutras.

Five kleshas

Avidya (ignorance), Asmita (egoism), Raga (attachment), Dvesha (aversion) and Abhinivesha (fear of death). Avidya is the root affliction from which the other four arise.

Bhagavad Gita definition of yoga

Gita 2.48 calls yoga 'samatvam yoga uchyate' - equanimity of mind. Gita 2.50 adds 'yogah karmasu kaushalam' - yoga is skill in action, performed without attachment to results.

Hatha Yoga Pradipika structure

Swatmarama's 15th-century text has four chapters covering asana, pranayama, mudra and bandha, and samadhi. It lists 15 principal asanas and eight pranayamas as core Hatha practices.

Sthiram sukham asanam

Sanskrit rule meaning a posture should be steady and comfortable. It appears in Yoga Sutra 2.46 and is the classical criterion for a correct asana, combining stability with ease.

Three bandhas

Mula Bandha (root/perineal lock), Uddiyana Bandha (abdominal lock lifting the diaphragm) and Jalandhara Bandha (chin/throat lock). Combined they form Maha Bandha and are applied during breath retention.

Six shatkarmas

Cleansing kriyas: Dhauti, Basti, Neti (Jala and Sutra), Nauli, Trataka and Kapalabhati. They purify the body before advanced pranayama practice in the Hatha tradition.

Kapalabhati technique

A forceful, active exhalation through both nostrils with passive inhalation, driven by abdominal contraction. It is classified as a kriya, not a true pranayama, and is avoided in hypertension, hernia and epilepsy.

Nadi Shodhana ratio

Alternate-nostril breathing traditionally practised in a 1:4:2 ratio of inhalation, retention and exhalation. Breath retention (kumbhaka) is added only after asana and basic breathing are mastered.

Yoga for hypertension

Slow breathing near six breaths per minute, Shavasana and Yoga Nidra reduce sympathetic tone and lower blood pressure. Inverted postures, breath retention and fast pranayama such as Bhastrika are avoided.

Yoga in type 2 diabetes

Dynamic sequences like Surya Namaskara plus twisting asanas and Kapalabhati improve insulin sensitivity and glycaemic control. Practice is adjunctive to diet, medication and medical monitoring.

High-risk yoga conditions

Pregnancy, glaucoma, uncontrolled hypertension, vertigo and recent surgery require modified practice or physician clearance. Inversions, strong retention and forceful kriyas are typically contraindicated in these conditions.

WHO definition of health

The 1948 WHO constitution defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity. It underpins modern health education.

Adult CPR parameters

Compress the chest at 100–120 per minute, 5–6 cm deep, with a compression-to-ventilation ratio of 30:2. Follow DRSABCD and use an AED as soon as it is available.

RICE first aid protocol

Rest, Ice, Compression and Elevation for soft-tissue injuries. Apply ice for 15–20 minutes every 2–3 hours, never directly on skin, and avoid heat or massage for the first 48 hours.

Energy value of macronutrients

Carbohydrates and protein supply 4 kcal per gram; fats supply 9 kcal per gram. Athletes typically need 55–60% of energy from carbohydrate and 1.2–2.0 g/kg/day of protein.

Heat stroke recognition

Core temperature above 40°C with hot dry skin, confusion or loss of consciousness. It is a medical emergency requiring immediate cooling and urgent hospital transfer, unlike heat exhaustion.

Scope of physical education

Includes health and fitness, sports training, recreation, remedial and therapeutic exercise, physical literacy, and sports science subjects such as biomechanics, exercise physiology, psychology and sociology.

Modern Olympic revival

The modern Olympic Games were revived in 1896 in Athens through the efforts of Pierre de Coubertin. The five-ring flag was adopted in 1914 and the motto is Citius, Altius, Fortius.

Khelo India programme

A Government of India initiative launched in 2018 to promote grassroots sport, identify talent and support athletes. It complements the Sports Authority of India, established in 1984.

Sliding filament theory

Muscle contraction occurs when actin and myosin filaments slide past each other, shortening the sarcomere. Calcium released from the sarcoplasmic reticulum and ATP for the myosin power stroke are required.

Cardiac output equation

Cardiac output equals heart rate multiplied by stroke volume. Resting output is about 5 L/min; maximal exercise can raise it to 20–25 L/min through increases in both variables.

Three energy systems

ATP-CP phosphagen system (about 0–10 s), anaerobic glycolysis (about 10 s to 2 min) and aerobic oxidation (2 min onward). Aerobic oxidation yields roughly 38 ATP per glucose molecule.

Muscle fibre types

Type I slow-twitch fibres are aerobic and fatigue-resistant, suited to endurance. Type II fast-twitch fibres are anaerobic and powerful but fatigue quickly, suited to sprinting and strength work.

FITT principle

Frequency, Intensity, Time and Type are the four variables used to prescribe and progress an exercise programme. Adjusting any one variable changes the training stimulus and adaptation.

SAID principle

Specific Adaptation to Imposed Demands: the body adapts specifically to the type of stress applied. Training must therefore match the movement, energy system and intensity of the target performance.

Inverted-U hypothesis

Performance improves as arousal rises to an optimal mid-level, then declines at very high arousal. The optimum varies with task complexity: lower for fine skills, higher for gross or simple skills.

Intrinsic versus extrinsic motivation

Intrinsic motivation arises from interest and enjoyment of the activity itself; extrinsic motivation comes from external rewards or pressure. Intrinsic motivation tends to sustain long-term participation and adherence better.