Haryana BSEH Secondary NSQF Physical Education flashcards

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

Health-related fitness components

The five components are cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. These relate to health status rather than to sports performance alone.

Skill-related fitness components

The six components are speed, agility, balance, coordination, power, and reaction time. These mainly influence performance in sport and games.

BMI formula

Body Mass Index equals weight in kilograms divided by height in metres squared. For adults, 18.5 to 24.9 is classed as the normal range.

FITT principle

FITT stands for Frequency, Intensity, Time, and Type. It organises the main variables of an exercise programme so that training is planned and progressive.

Target heart rate

The training zone is 60 to 80 percent of maximum heart rate, where maximum heart rate is estimated as 220 minus age in years.

Progressive overload

Gradually increasing the demand placed on the body so that the workload exceeds habitual levels. This produces a training effect and improves fitness over time.

Communicable disease routes

Communicable diseases spread by direct contact, airborne droplets, contaminated food or water, and vectors such as mosquitoes and flies. Interrupting these routes prevents spread.

Safe drinking water

Water is made safe by boiling, filtration, or chlorination. Stored water must be kept covered and taken with a clean ladle rather than by dipping hands.

Personal hygiene

Daily bathing, hand washing with soap before eating and after toilet use, brushing teeth twice daily, and wearing clean dry clothing reduce infection risk.

Vector control

Control of mosquitoes and flies by emptying or covering stagnant water, draining pools, and using nets and repellents. This limits malaria and dengue transmission.

Energy from macronutrients

Carbohydrates and proteins supply about 4 kilocalories per gram, while fats supply about 9 kilocalories per gram. Vitamins and minerals supply no energy.

Balanced diet

A diet supplying carbohydrates, proteins, fats, vitamins, minerals, fibre, and water in correct proportion. It meets energy and nutrient needs for growth and activity.

Deficiency disease pairs

Vitamin A deficiency causes night blindness, iron deficiency causes anaemia, iodine deficiency causes goitre, and vitamin C deficiency causes scurvy.

Pre-competition carbohydrate intake

Athletes increase carbohydrate intake before competition to fill muscle glycogen stores, and take protein after exercise to support muscle repair and recovery.

DRABC sequence

The first-aid priority order is Danger, Response, Airway, Breathing, and Circulation. It ensures the rescuer and casualty are safe before further help is given.

Choking first aid

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.

RICE for sprains

Rest, Ice for 15 to 20 minutes, Compression with an elastic bandage, and Elevation of the injured part. This limits swelling and pain after a sprain.

Fracture immobilisation

Support and immobilise the limb in the position found using a splint, and do not try to straighten the bone. Seek medical help for proper treatment.

Burn first aid

Cool the burn with clean running water for about 20 minutes and cover it loosely. Never apply oil, toothpaste, or ice to the burn.

Ashtanga Yoga limbs

Patanjali's eight limbs are Yama, Niyama, Asana, Pranayama, Pratyahara, Dharana, Dhyana, and Samadhi. They move from ethical conduct to meditation.

Five Yamas

Ahimsa, Satya, Asteya, Brahmacharya, and Aparigraha, meaning non-violence, truthfulness, non-stealing, moderation, and non-possessiveness. These are social restraints in yoga.

Surya Namaskar

A sequence of twelve linked positions combining forward and backward bends with controlled breathing. It warms the body and improves flexibility and circulation.

Pranayama types

Anulom-Vilom is alternate-nostril breathing, Bhastrika is bellows breathing, and Kapalabhati is skull-shining breathing. All regulate and deepen the breath.

Volleyball scoring

A team fields six players and a match is best of five sets. A set is won at 25 points with a two-point lead, and the fifth set is played to 15.

Kabaddi raider rule

The raider must chant kabaddi continuously and return to their own half within 30 seconds. A team fields seven players on the mat.

Badminton scoring

A game is played to 21 points with a two-point lead, capped at 30. The server serves diagonally into the opposite service court.

Standard track

A standard athletics track has eight lanes and measures 400 metres on the innermost lane. Staggered starts equalise distance for runners in outer lanes.

Relay baton change

The 4 by 100 metre relay has four runners and three changeover zones. The baton must be passed inside the zone, and dropping it usually means the runner retrieves it.

Field event groups

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

Active versus passive recreation

Active recreation involves physical movement such as games, swimming, or trekking, while passive recreation involves little movement such as reading or listening to music.

Leisure versus recreation

Leisure is free time remaining after work, school, and essential duties, while recreation is the voluntary activity chosen to use that time enjoyably.

Physical education careers

Options include teacher, coach, fitness trainer, sports official, sports journalist, sports administrator, and rehabilitation assistant. Most require formal training and certification.