Haryana BSEH Secondary Physical Education cheat sheet

Physical education is education through physical activities for the total development of the individual - physical, mental, social, emotional and moral.

Aims are long-term and general (all-round development, citizenship); objectives are short-term and measurable (skill, fitness, knowledge, attitude).

Biological objectives cover organic development, neuro-muscular coordination and fitness; psychological objectives cover mental health, self-confidence and emotional control.

Social objectives include cooperation, leadership, discipline, sportsmanship and social adjustment through group activity.

Physical education is distinguished from mere recreation by planned curriculum, evaluation and educational outcomes.

Article 21A and the Right to Education context support physical education as part of school curriculum, not an optional extra.

Importance: reduces sedentary lifestyle risk, builds fitness, channels aggression, and supports academic performance through better attention and stress control.

Growth = quantitative, measurable increase in body size (height, weight, girth); development = qualitative, functional change in capacity and skill.

Development proceeds cephalocaudally (head to toe) and proximodistally (centre to periphery).

Infancy (0–2 yr): rapid growth, motor milestones like sitting, crawling, walking. Childhood (6–12 yr): steady growth, improved coordination, readiness for skill learning.

Adolescence (12–18 yr): growth spurt, secondary sexual characteristics, puberty; girls spurt earlier (around 10–12), boys later (around 12–14).

Factors affecting growth and development: heredity, nutrition, hormones, environment, socio-economic status, exercise and illness.

Motor development stages: reflexive, rudimentary, fundamental (2–7 yr), specialized/sport-specific (7+ yr).

During adolescence, temporary loss of coordination may occur due to rapid limb growth; training load must be adjusted accordingly.

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

Skill-related (performance) components: speed, agility, balance, coordination, power, reaction time.

BMI = weight (kg) / height (m)²; adult normal range roughly 18.5–24.9, but BMI alone does not measure body fat distribution.

Aerobic work improves cardiovascular endurance; resistance work improves strength and endurance; static and dynamic stretching improve flexibility.

FITT principle: Frequency, Intensity, Time, Type - the four variables used to design any fitness programme.

Target heart rate: (220 − age) gives estimated maximum heart rate; moderate-intensity training is commonly 50–70% of HRmax.

Wellness is broader than fitness: it includes physical, mental, social, emotional, spiritual and occupational dimensions.

Progressive overload, specificity, reversibility and individual differences are core training principles for fitness gains.

Modern Olympic Games were revived by Pierre de Coubertin; first modern Games held in Athens, 1896.

Olympic motto: Citius, Altius, Fortius – Communiter (Faster, Higher, Stronger – Together); the original three-word motto dates from 1894.

Olympic symbol: five interlocking rings on a white field - blue, yellow, black, green, red - representing five inhabited continents united by Olympism.

Olympic flag was designed in 1913 and first flown at the Antwerp Games in 1920; the Olympic torch relay began in 1936 (Berlin).

Summer and Winter Games are held every four years; the Winter Games were first held in 1924 at Chamonix.

Olympic values: excellence, friendship and respect; the goal is to place sport at the service of harmonious human development.

India first sent a team to the 1900 Paris Olympics; Norman Pritchard won two athletics silver medals there.

Major National Sports Awards: Major Dhyan Chand Khel Ratna (highest sporting honour), Arjuna Award, Dronacharya Award (coaches), Dhyan Chand Award (lifetime achievement), Tenzing Norgay National Adventure Award.

Major Dhyan Chand Khel Ratna was instituted in 1991–92; recipients include Sachin Tendulkar, Major Dhyan Chand Khel Ratna awardees in hockey, badminton, shooting, wrestling and athletics.

Arjuna Award, instituted in 1961, recognises outstanding performance over the previous four years at national and international level.

Dronacharya Award, instituted in 1985, is given to coaches for producing medal-winning performers.

Major Dhyan Chand (1905–1979) was a hockey legend; India won Olympic hockey gold in 1928, 1932, 1936, 1948, 1952, 1956, 1964, 1980.

Notable Indian Olympians: Abhinav Bindra (first individual Olympic gold, 10 m air rifle, Beijing 2008), Neeraj Chopra (javelin gold, Tokyo 2020), P. T. Usha (athletics), Milkha Singh (athletics).

Rajiv Gandhi Khel Ratna was renamed Major Dhyan Chand Khel Ratna in 2021.

Athletics track: standard oval is 400 m; a marathon is 42.195 km; a relay team has four runners with a baton changeover zone.

Cricket: an over has six legal deliveries; a team innings ends on ten wickets; LBW, stumped and run out are distinct dismissal modes.

Football: match is two halves of 45 minutes plus stoppage time; a team has 11 players including goalkeeper; offside, penalty area and throw-in are key terms.

Basketball: five players per side; a field goal inside the arc scores 2, beyond it 3, free throw 1; a player is disqualified after five fouls.

Volleyball: six players per side; a set is won at 25 points with a two-point lead (fifth set at 15); rotation is clockwise.

Badminton: a game is won at 21 points with a two-point lead, capped at 30; best of three games; service alternates courts.

Table tennis: a game is 11 points with a two-point lead; service changes every two points; let serves are replayed.

Hockey: 11 players per side, four quarters of 15 minutes; a goal from a penalty corner counts even if struck directly.

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

Asana = steady, comfortable posture; Pranayama = regulation of breath; the two are the physical core of yoga practice.

Surya Namaskar is a sequence of 12 linked postures that combines flexibility, strength and breath control.

Asanas classified by position: standing (Tadasana, Vrikshasana), sitting (Padmasana, Paschimottanasana), prone (Bhujangasana, Dhanurasana), supine (Halasana, Sarvangasana).

Lifestyle diseases linked to inactivity and poor diet include obesity, type 2 diabetes, hypertension, coronary heart disease and osteoporosis.

Yoga benefits for lifestyle disease: improved flexibility, reduced stress and blood pressure, better respiratory efficiency and weight management.

Contraindications: avoid inversions in uncontrolled hypertension or neck injury; avoid deep forward bends in acute lower-back pain; practise on an empty stomach.

Macronutrients: carbohydrates (~4 kcal/g), proteins (~4 kcal/g), fats (~9 kcal/g); micronutrients are vitamins and minerals.

Balanced diet must supply energy, body-building and protective nutrients in correct proportion; water is an essential nutrient.

First aid priorities: ABC - Airway, Breathing, Circulation; then control bleeding, treat shock, and call for medical help.

RICE for soft-tissue injury: Rest, Ice, Compression, Elevation, applied within the first 24–48 hours.

Sprain = injury to a ligament; strain = injury to a muscle or tendon; fracture = break in bone continuity; dislocation = displacement at a joint.

For heat exhaustion, move the athlete to shade, loosen clothing, give oral fluids if conscious, and cool the body; heat stroke is an emergency.

Do not give food or drink to an unconscious casualty; do not remove a helmet or move a suspected spinal injury unless the airway is at risk.

CPR for an adult: chest compressions at 100–120 per minute, depth about 5–6 cm, ratio 30 compressions to 2 rescue breaths.

Training principles: overload, progression, specificity, reversibility, individual difference, recovery and variation.

Warm-up raises muscle temperature and reduces injury risk; cool-down aids venous return and reduces stiffness.

Types of training: continuous and interval (endurance), circuit and weight (strength), plyometric (power), flexibility training.

Speed = distance/time; the ability to cover distance in minimum time; reaction time, acceleration and speed endurance are its components.

Careers: physical education teacher, coach, fitness trainer, sports physiotherapist, sports nutritionist, sports journalist, sports administrator, referee/umpire, sports psychologist.

Teaching and coaching require certification; physiotherapy and nutrition require professional degrees and registration.

Sports management, sports analytics and event management are emerging career fields within physical education.

Skill proficiency is assessed on sport-specific technique, game play and consistency, not just outcome.

Common fitness tests: 50 m sprint (speed), 600 m or 800 m run (endurance), sit-ups in 30 s or 1 min (muscular endurance), sit-and-reach (flexibility), standing broad jump (power), shuttle run (agility).

BMI and waist circumference are simple field measures of body composition.

Project file typically includes: introduction, aim, procedure, observation table, results and conclusion, with a bibliography.

Record raw scores in a table, compute mean and compare against age- and sex-specific norms.

Practical examination often includes demonstration of an asana, a sport skill, and viva questions on rules and terminology.

Maintain a record of participation in school and inter-school events; these are valid evidence for the practical file.