Haryana BSEH Secondary NSQF Physical Education cheat sheet

Health-related fitness has five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition.

Skill-related fitness has six components: speed, agility, balance, coordination, power, and reaction time.

Body Mass Index (BMI) = weight in kg ÷ (height in metres)²; a BMI of 18.5–24.9 is classified as normal for adults.

Target heart rate range = 60–80% of maximum heart rate; maximum heart rate is estimated as 220 minus age in years.

The FITT principle sets programme variables: Frequency (days per week), Intensity (effort level), Time (duration), and Type (mode of activity).

Progressive overload means increasing workload gradually; the overload must exceed habitual load to produce a training effect.

The warm-up raises muscle temperature and blood flow before activity, while the cool-down returns heart rate and breathing toward resting levels and reduces stiffness.

Aerobic activity uses oxygen over a sustained period (walking, jogging, cycling); anaerobic activity is short and high-intensity (sprints, heavy lifting).

Personal hygiene practices include daily bathing, hand washing with soap before eating and after toilet use, oral care twice daily, and clean, dry clothing.

Communicable diseases spread by four main routes: direct contact, airborne droplets, contaminated food or water, and vectors such as mosquitoes and flies.

Droplet infections (common cold, influenza, tuberculosis) are reduced by covering the mouth and nose while coughing or sneezing and by ventilating rooms.

Safe drinking water requires boiling, filtration, or chlorination; stored water must be kept covered and drawn with a clean ladle, not by dipping hands.

Vector control for malaria and dengue targets stagnant water: empty or cover containers, drain pooled water, and use nets or repellents.

Immunisation follows a schedule starting at birth; vaccines such as BCG, polio, DPT, and measles are given at defined ages to build immunity before exposure.

A balanced school health programme covers health instruction, health services, a safe environment, and nutrition support for students.

Macronutrients are carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g); micronutrients are vitamins and minerals and supply no energy.

Carbohydrates are the body's main energy source; complex carbohydrates such as whole grains and pulses release energy slowly and add fibre.

Proteins are built from amino acids and are needed for growth and repair; pulses, milk, eggs, and soy are common sources.

Fats carry fat-soluble vitamins A, D, E, and K and supply essential fatty acids; excess saturated fat raises health risk.

Water has no calories but is essential; dehydration impairs performance, so fluid intake must increase during exercise and in hot weather.

Deficiency diseases follow a pattern: vitamin A deficiency causes night blindness, iron deficiency causes anaemia, iodine deficiency causes goitre, and vitamin C deficiency causes scurvy.

A balanced diet supplies energy and nutrients in correct proportion; for athletes, carbohydrate intake rises before competition and protein supports recovery after it.

First aid priorities follow DRABC: check Danger, Response, Airway, Breathing, and Circulation before giving further help.

For a conscious choking adult, give up to five back blows between the shoulder blades, then up to five abdominal thrusts, alternating until the obstruction clears.

For severe bleeding, apply direct pressure on the wound with a clean cloth and elevate the limb; do not remove an object embedded in the wound.

For a suspected fracture, immobilise the limb in the position found and support it with a splint; do not attempt to straighten the bone.

For a sprain, use RICE: Rest, Ice for 15–20 minutes, Compression with an elastic bandage, and Elevation of the injured part.

For burns, cool the area with clean running water for about 20 minutes, cover loosely, and never apply oil, toothpaste, or ice.

In heat exhaustion, move the person to shade, loosen clothing, and give oral fluids; heat stroke with hot dry skin and confusion is an emergency requiring rapid cooling and medical help.

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

The five Yamas are Ahimsa (non-violence), Satya (truthfulness), Asteya (non-stealing), Brahmacharya (moderation), and Aparigraha (non-possessiveness).

The five Niyamas are Shaucha (cleanliness), Santosha (contentment), Tapas (discipline), Svadhyaya (self-study), and Ishvarapranidhana (surrender).

Surya Namaskar is a sequence of twelve linked positions that combines forward and backward bends with breath control.

Tadasana (mountain pose) improves posture and balance; Bhujangasana (cobra) stretches the spine and opens the chest; Vajrasana is a seated kneeling pose.

Pranayama techniques include Anulom-Vilom (alternate-nostril breathing), Bhastrika (bellows breathing), and Kapalabhati (skull-shining breathing).

Asanas should be practised on an empty stomach, with breath kept steady and no jerky movement; stop if pain occurs.

A volleyball team fields six players; a match is best of five sets, and a set is won at 25 points with a two-point lead.

A basketball team has five players on court; a field goal inside the arc scores 2 points, beyond the arc 3 points, and a free throw 1 point.

A football (soccer) team has eleven players including the goalkeeper; a match has two halves of 45 minutes, and a goal counts only when the whole ball crosses the goal line.

A kabaddi team has seven players on the mat; the raider must chant 'kabaddi' continuously and return to their half within 30 seconds.

Hockey teams field eleven players; a field goal counts only from inside the shooting circle, and a match has four quarters.

A cricket team has eleven players; an over consists of six legal deliveries, and the bowler must keep the front foot behind the popping crease.

In badminton, a game is played to 21 points with a two-point lead, and the server serves diagonally into the opposite service court.

A standard track has eight lanes and measures 400 metres on the innermost lane; outer lanes are longer, so staggered starts equalise distance.

Sprint events are 100 m, 200 m, and 400 m; middle-distance events are 800 m and 1500 m; long-distance events include 3000 m steeplechase and 5000 m.

The 4 × 100 m relay has four runners and three baton-change zones; the baton must be passed inside the zone, not before or after it.

A false start occurs when an athlete leaves the blocks before the gun; under current rules one false start disqualifies the athlete.

Hurdle events require the lead leg to clear the hurdle and the trail leg to follow; knocking a hurdle over does not by itself cause disqualification.

Field events divide into jumps (long jump, triple jump, high jump, pole vault) and throws (shot put, discus, javelin, hammer).

In the long jump, the take-off must be behind the foul line; a jump is measured from the take-off board to the nearest mark made in the landing area.

Recreation is voluntary activity chosen for enjoyment and refreshment; it differs from work because it is done for its own sake.

Active recreation involves physical movement (games, trekking, swimming); passive recreation involves little movement (reading, music, watching).

Leisure time is free time left after work, school, and essential duties; recreation is how that time is used.

Camping and trekking build endurance and teamwork and require planning of route, food, water, first-aid kit, and weather check.

Community recreation includes playgrounds, parks, clubs, and sports festivals; it supports social interaction and mental well-being.

Recreational games can be informal and adapted: rules may be modified for age, space, and equipment to keep participation high.

Balancing screen time with outdoor play supports fitness and reduces sedentary behaviour.

Physical education careers include teacher, coach, fitness trainer, physiotherapist assistant, sports official, sports journalist, and sports administrator.

A physical education teacher needs subject knowledge plus teaching skill; coaching additionally requires sport-specific technical and tactical expertise.

Physiotherapy and sports rehabilitation require formal professional training and deal with injury assessment, recovery, and return to play.

Sports officiating requires knowledge of rules, positioning, signalling, and impartial decision-making under pressure.

NSQF vocational courses in physical education and sports combine classroom theory with practical training and workplace exposure.

Entrepreneurial options include opening a fitness centre, sports goods shop, coaching academy, or event management service.

Career progression typically moves from assistant or trainee to independent professional and then to supervisory or specialist roles, supported by certification and continued learning.