Haryana BSEH Senior Secondary NSQF Physical Education cheat sheet

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

NSQF (National Skills Qualification Framework) is a competency-based framework that certifies skills from Level 1 to Level 10; Level 4 corresponds to the Senior Secondary (Class XII) skill certificate.

BSEH offers NSQF vocational subjects at Senior Secondary level in which Physical Education and Sports is a vocational/skill component assessed through both theory and practical marks.

Career paths include: PE teacher, sports coach, fitness trainer, physiotherapy assistant, sports journalist, sports manager, umpire/referee, sports nutritionist and gym instructor.

Ancient Indian physical culture sources: Yoga (Patanjali), Malkhamb, Kalaripayattu (Kerala), Thang-Ta (Manipur) and Silambam (Tamil Nadu) are traditional Indian physical activities.

Contributions to the field: H.C. Buck (pioneer of physical education in India), Rajkumari Amrit Kaur (first Health Minister), and the National Institute of Sports, Patiala (1961).

Sports authority bodies: Sports Authority of India (SAI, 1984), Indian Olympic Association (IOA), and the Haryana Sports Council for state-level promotion.

Haryana has produced Olympic and international athletes in wrestling, boxing, shooting, athletics and kabaddi; the state runs sports nurseries and Khelo India-supported academies.

Skeletal system: 206 bones in an adult; axial skeleton (80 bones) + appendicular skeleton (126 bones).

Types of joints: fibrous (immovable, e.g. skull sutures), cartilaginous (slightly movable, e.g. vertebrae), synovial (freely movable - ball-and-socket, hinge, pivot, gliding, saddle).

Muscle types: skeletal (striated, voluntary), smooth (non-striated, involuntary), cardiac (striated, involuntary).

Sliding filament theory: actin filaments slide over myosin filaments, shortening the sarcomere during contraction.

Circulatory system: heart has 4 chambers; normal resting heart rate 60–100 bpm; stroke volume × heart rate = cardiac output (≈5 L/min at rest).

Respiratory system: tidal volume ≈500 mL, vital capacity ≈3,500–4,500 mL; respiration rate ≈12–20 breaths/min at rest.

Exercise physiology: aerobic work uses oxygen (oxidative system); anaerobic work uses ATP-PCr (phosphagen) and lactic acid (glycolytic) systems.

Effects of training: bradycardia (lower resting HR), increased stroke volume, increased vital capacity, muscle hypertrophy and higher VO2 max.

Second wind is relief of initial breathlessness during exercise; oxygen debt is the extra oxygen consumed after exercise to restore homeostasis.

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

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

BMI = weight (kg) / height² (m²); BMI below 18.5 = underweight, 18.5–24.9 = normal, 25–29.9 = overweight, ≥30 = obese.

Wellness has dimensions: physical, mental, emotional, social, spiritual, environmental and occupational.

Lifestyle diseases linked to inactivity: obesity, type-2 diabetes, hypertension, coronary heart disease and osteoporosis.

FITT principle: Frequency, Intensity, Time and Type of exercise guide a safe and effective fitness programme.

Warm-up prepares the body (raises body temperature, increases blood flow); cool-down prevents blood pooling and reduces muscle soreness.

Common fitness tests: 12-minute Cooper run/walk (endurance), sit-and-reach (flexibility), 1-minute sit-ups (muscular endurance), 50 m sprint (speed).

Principles of training: overload, progression, specificity, reversibility, individuality, variation and recovery.

Strength training methods: isometric (no joint movement), isotonic (concentric/eccentric), isokinetic (constant speed) and plyometric (explosive stretch-shortening).

Periodisation divides the training year into macrocycle (annual), mesocycle (weeks–months) and microcycle (a week or less); phases: preparation, competition and transition.

Types of endurance training: continuous, interval, fartlek and cross-training; interval training alternates work and rest periods.

Speed training includes acceleration runs, sprint drills, and downhill/uphill sprints; flexibility methods include static, dynamic, ballistic and PNF stretching.

Circuit training is a series of stations performed with brief rest - develops strength and endurance simultaneously.

Training load is calculated as volume × intensity; overtraining signs include insomnia, elevated resting HR, mood decline and performance plateau.

Conditioning components: endurance, strength, speed, flexibility and coordinative abilities (orientation, differentiation, reaction, balance, rhythm).

Biomechanics applies mechanical principles to human movement; kinesiology studies human movement and muscle action.

Newton's laws: (1) inertia, (2) F = m × a, (3) action–reaction - all apply to sport skills such as sprinting and jumping.

Types of motion: linear (translation), angular (rotation) and general (combination); distance is scalar, displacement is vector.

Projectile motion: range depends on velocity, angle of release and height of release; optimum angle for maximum range is near 45° (less when release height is high).

Levers: first class (fulcrum between load and effort, e.g. head nod), second class (load between fulcrum and effort, e.g. calf raise), third class (effort between fulcrum and load - most common in the body).

Centre of gravity: lower and wider base of support increases stability; line of gravity must fall within the base of support.

Force–velocity relationship: force and velocity are inversely related; power = force × velocity.

Angular momentum depends on moment of inertia and angular velocity; figure skaters pull arms in to spin faster (conservation of angular momentum).

Mechanical terms: friction, momentum (mass × velocity), impulse (force × time = change in momentum) and work (force × displacement).

Sports psychology studies behaviour, thoughts and emotions in sport settings; sociology studies sport in its social context.

Motivation: intrinsic (internal satisfaction) vs extrinsic (rewards, trophies); arousal–performance is explained by the inverted-U hypothesis (moderate arousal = best performance).

Anxiety types: state anxiety (temporary) vs trait anxiety (stable personality); cognitive anxiety (worry) vs somatic anxiety (physical symptoms).

Aggression types: hostile (intent to harm) vs instrumental (goal-directed force within rules).

Personality theories: trait theory, social learning theory and psychodynamic theory; personality traits include extraversion and neuroticism.

Group dynamics: team cohesion (task and social), leadership styles (autocratic, democratic, laissez-faire) and the stages of group formation (forming, storming, norming, performing).

Sociological concepts: socialisation into sport, gender and sport, doping, violence in sport and the role of media and commercialisation.

Psychological skills: goal-setting (SMART), imagery, relaxation, self-talk and concentration training.

Health is defined by WHO as a state of complete physical, mental and social well-being, not merely the absence of disease.

Health education aims to change knowledge, attitude and behaviour through communication and education.

Communicable diseases spread by direct contact, droplet, air, vector and contaminated food/water; examples: TB, malaria, dengue, COVID-19.

Non-communicable diseases linked to lifestyle: diabetes, hypertension, heart disease, obesity and cancer.

Immunisation schedule in India includes BCG, OPV/IPV, DPT, hepatitis B, measles-rubella and tetanus; vaccines work by stimulating antibody formation.

Personal hygiene: handwashing, oral hygiene, safe drinking water and sanitation reduce disease transmission.

School health programme components: health check-ups, first-aid facilities, mid-day meal and health education.

Substance abuse (tobacco, alcohol, drugs) causes short-term and long-term health damage; prevention includes awareness, counselling and peer support.

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

Balanced diet includes carbohydrates (~55–60%), proteins (~15%), fats (~25%) and adequate vitamins, minerals, fibre and water.

Carbohydrate loading increases muscle glycogen before endurance events; protein intake supports muscle repair after strength training.

Deficiency diseases: vitamin A → night blindness, vitamin B1 → beriberi, vitamin C → scurvy, vitamin D → rickets, iron → anaemia, iodine → goitre.

First aid ABC: Airway, Breathing, Circulation; RICE for sports injuries = Rest, Ice, Compression, Elevation.

Fracture is a break in bone; sprain is ligament injury; strain is muscle/tendon injury; dislocation is displacement of a joint.

Sprain/strain first aid avoids heat and massage for 48–72 hours; ice should not be applied directly to skin for more than 15–20 minutes.

CPR for adults: 30 chest compressions at 100–120 per minute, 5–6 cm deep, followed by 2 rescue breaths.

Doping is the use of banned performance-enhancing substances; WADA and NADA enforce anti-doping rules.

Sports management applies planning, organising, staffing, directing and controlling to sport organisations and events.

Functions of management: planning, organising, staffing, directing, coordinating and controlling (POSDC).

Tournament types: knockout (single elimination), league/round-robin (single or double), combination and challenge.

Knockout tournament formula: total matches = N − 1; byes = next power of two minus N.

Single league tournament total matches = N(N − 1)/2; double league = N(N − 1).

Fixtures: cyclic method and staircase method are used to draw league fixtures.

Event management tasks: budget, venue, scheduling, officials, medical support, publicity and post-event evaluation.

Facility and equipment management includes maintenance, procurement, safety standards and record-keeping.

Sports organisations in India: SAI, IOA, national federations (e.g. AIFF, BAI) and school/college sports boards like BSEH.

Cricket: 11 players per side, 22-yard pitch, overs = 6 balls; LBW, stumping, run-out, no-ball and wide are common dismissals/offences.

Football: 11 players per side, 90 minutes (2 × 45 min), offside rule, penalty area, yellow and red cards; direct free kick vs indirect free kick.

Basketball: 5 players per side, 4 quarters × 10 minutes (FIBA), 3-second rule, 24-second shot clock, 5 personal fouls disqualify a player.

Volleyball: 6 players per side, best of 5 sets, 25 points per set (rally point scoring), 15 points in deciding set, 3 touches allowed.

Kabaddi: 7 players per side, two 20-minute halves, 'raider' must chant 'kabaddi' continuously, 30-second raid limit.

Hockey: 11 players per side, 4 quarters × 15 minutes, green/yellow/red cards, penalty corner and penalty stroke.

Athletics: track events start on command 'On your marks, Set, Go'; false start leads to disqualification; field events include long jump, shot put and javelin.

Officiating duties: referee, umpire, judges, timekeeper, scorer and linesman; fairness, impartiality and rule knowledge are essential.

Kho-Kho: 12 players in squad, 9 on field, 9-minute chasing and 9-minute running turns; 8 chasers and 3 defenders at a time.

Practical assessment in BSEH NSQF PE includes physical fitness tests, skill tests of games and a project/record file.

Fitness test batteries: 50 m sprint (speed), 600 m run (endurance), sit-ups (muscular endurance), sit-and-reach (flexibility), standing broad jump (power).

Skill tests: volleyball - wall pass/serve test; basketball - dribble and shooting test; football - dribbling and passing test; cricket - batting and bowling accuracy.

Assessment criteria: correct technique, consistency, accuracy and time taken to perform the skill.

Record file should include personal fitness profile, test results, game rules, and photographs of skill performance.

Viva questions test knowledge of rules, first aid, fitness components and training principles.

Marks distribution: practical marks typically include fitness test, skill test, record file and viva voce.

Ethical practice: warm-up before testing, honest recording of results and safety supervision during skill tests.

Track events: sprints (100/200/400 m), middle distance (800/1500 m) and long distance (3000 m steeplechase, 5000 m, 10000 m); relays are 4 × 100 m and 4 × 400 m.

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

Standard track is 400 m; lanes are 1.22–1.25 m wide; 8 lanes are typical.

Relay baton changeover must occur within a 20 m changeover zone; dropping the baton may allow retrieval without disqualification if within own lane.

Yoga is a traditional Indian discipline; Patanjali's Ashtanga Yoga has eight limbs including yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi.

Common asanas: Tadasana (posture), Bhujangasana (flexibility), Vajrasana (digestion), Shavasana (relaxation), Surya Namaskar (full-body sequence).

Traditional Indian sports: kabaddi, kho-kho, malkhamb, gatka (Punjab), thang-ta (Manipur), silambam (Tamil Nadu) and kalaripayattu (Kerala).

Khelo India and FIT India are national programmes that promote grassroots sports and fitness, with Haryana among leading states in Khelo India medal tallies.

Injury types: acute (sprain, strain, fracture, dislocation, contusion) and chronic (tendinopathy, stress fracture, shin splints).

Sprain = ligament injury; strain = muscle/tendon injury; contusion = bruise from direct blow; fracture = break in bone continuity.

RICE protocol: Rest, Ice (15–20 min), Compression, Elevation - used in first 48–72 hours for soft-tissue injuries.

Do not apply heat, massage or alcohol in the first 48 hours after injury; avoid weight-bearing on suspected fractures.

Rehabilitation stages: rest and pain control, restoring range of motion, strength training, functional/sport-specific training, return to play.

Prevention: proper warm-up, correct technique, protective equipment, appropriate footwear, hydration and adequate rest.

Concussion signs: headache, dizziness, confusion, nausea, memory loss - player must be removed from play and assessed by a medical professional.

Cramps are sudden muscle contractions often due to dehydration and electrolyte loss; treatment includes stretching, fluids and electrolytes.

Modern Olympic Games were revived by Pierre de Coubertin in 1896 in Athens; the IOC was founded in 1894.

Olympic motto: 'Citius, Altius, Fortius – Communiter' (Faster, Higher, Stronger – Together); Olympic symbol is five interlaced rings.

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

India first participated in the Olympics in 1900 (Norman Pritchard won two silver medals); India's first individual gold was Abhinav Bindra in 2008 (shooting).

Indian hockey won 8 Olympic gold medals; the 1928, 1932 and 1936 teams were unbeaten under Dhyan Chand.

National sports awards: Major Dhyan Chand Khel Ratna (highest), Arjuna Award, Dronacharya Award (coaches), Dhyan Chand Award (lifetime) and Tenzing Norgay Adventure Award.

Haryana has produced Olympic medallists including Vijender Singh (boxing, 2008), Sushil Kumar (wrestling, 2008/2012), Sakshi Malik (2016), Bajrang Punia and Neeraj Chopra (athletics, 2021).

Asian Games and Commonwealth Games are held every four years; the 2010 Commonwealth Games were hosted by Delhi.

Media coverage of sport influences popularity, sponsorship value and role-model status of athletes.

Sponsorship provides funding for events and athletes; endorsement contracts can create conflicts of interest.

Commercialisation of sport can shift focus from participation to profit and may widen inequality between popular and less-marketed sports.

Ethical issues: doping, match-fixing, age fraud, sexual harassment and discrimination based on gender, caste or region.

Fair play principles: respect for rules, opponents, officials and the spirit of the game.

Gender equity in sport: increasing female participation, equal pay debates and media representation are key sociological issues.

Sports as a tool for social change: inclusion, youth development, discipline and community cohesion.

Anti-doping: WADA Code, NADA India, Therapeutic Use Exemption (TUE) and testing procedures (urine and blood).

Growth = increase in size; development = increase in skill and function; both follow a cephalocaudal (head-to-toe) and proximodistal (centre-to-periphery) pattern.

Stages: infancy (0–2 yrs), childhood (2–12 yrs), adolescence (12–19 yrs), adulthood (19–60 yrs) and old age (60+).

Adolescence brings puberty changes: growth spurt, secondary sexual characteristics and hormonal changes (testosterone, oestrogen).

Physical activity guidelines: children and adolescents need at least 60 minutes of moderate-to-vigorous activity daily; adults need 150–300 minutes per week.

Older adults benefit from balance, flexibility and strength training to reduce fall risk and maintain independence.

Motor development milestones: fundamental movement skills (running, jumping, throwing) develop in childhood and are refined in adolescence.

Delayed or early maturation affects sports selection; biological age vs chronological age matters in youth competition.

Sedentary behaviour (screen time) is linked to obesity, poor posture and reduced fitness in adolescents.

Measurement is assigning numbers to a performance; evaluation is judging that measurement against a standard.

Test validity = measures what it claims; reliability = consistency of results; objectivity = agreement among testers.

Common fitness tests: Cooper 12-minute run, Harvard step test, sit-and-reach, 50 m sprint, 1-minute sit-ups, standing broad jump.

Harvard step test score = (duration of exercise in seconds × 100) / (2 × sum of three pulse counts).

BMI, waist-to-hip ratio and skinfold measurements assess body composition.

Skill tests:AAHPERD tests, Johnson basketball test, Brady volleyball test, McDonald soccer test (as commonly cited in textbooks).

Test administration: standardised instructions, warm-up, adequate rest between items, calibrated equipment and honest recording.

Evaluation helps set goals, monitor progress, select teams and identify strengths and weaknesses.

Play is spontaneous, voluntary activity; recreation is refreshment of body and mind; leisure is free time not occupied by work.

Theories of play: surplus energy, recreation/relaxation, instinct/practice, recapitulation and catharsis.

Play develops physical, cognitive, social and emotional skills in children.

Recreational activities: trekking, cycling, swimming, yoga, adventure sports and traditional games.

Leisure-time physical activity contributes to wellness, stress reduction and social interaction.

Community recreation programmes: playgrounds, sports clubs, parks and fitness centres.

Balanced use of leisure (screen time vs active recreation) supports health and academic performance.

Adventure sports (rock climbing, rafting, paragliding) require safety training and supervision.

Posture is the relative arrangement of body parts in a stable position; good posture minimises stress on muscles and joints.

Common postural deformities: kyphosis (rounded upper back), lordosis (excessive lower-back curve), scoliosis (lateral curve), flat foot and knock knees/bow legs.

Causes: poor sitting habits, weak muscles, obesity, nutritional deficiency (vitamin D, calcium) and improper footwear.

Corrective exercises for kyphosis: chest expansion, dhanurasana, back extension; for lordosis: forward bending, halasana.

Corrective exercises for scoliosis: side bending, trikonasana, bar hanging; for flat foot: walking on toes/heels, picking objects with toes.

Knock knees corrected by horse riding, padmasana; bow legs corrected by walking on inner/outer edges of feet.

Ergonomics: correct chair height, screen at eye level, feet flat on floor, lumbar support and regular breaks.

School furniture, backpack weight (≤10–15% of body weight) and posture screening are preventive measures.

Common cricket injuries: shoulder impingement (bowlers), lower-back stress fractures (fast bowlers), finger fractures (fielders).

Common football injuries: ankle sprain, ACL tear, hamstring strain and groin injury.

Common basketball injuries: ankle sprain, jumper's knee (patellar tendinopathy) and finger jamming.

Common volleyball injuries: shoulder overuse, patellar tendinopathy and ankle sprain.

Common kabaddi injuries: ankle sprain, knee injury, shoulder injury and muscle strain.

Common athletics injuries: hamstring strain (sprinters), shin splints (runners), javelin shoulder and shot put wrist injury.

Safety measures: protective gear (helmets, pads, mouthguards), proper playing surface, hydration and rule enforcement.

Emergency action plan: assess scene, call for help, provide first aid, arrange transport and document the incident.

Water is the most important nutrient; dehydration of 2% body mass can impair performance.

Pre-event meal should be high in carbohydrate, low in fat and fibre, eaten 2–3 hours before exercise.

During exercise lasting over 60 minutes, carbohydrate-electrolyte drinks (6–8% carbohydrate) help maintain blood glucose and hydration.

Post-exercise nutrition: carbohydrate to replenish glycogen and protein (20–25 g) to support muscle repair.

Ergogenic aids: caffeine, creatine, bicarbonate and beta-alanine have evidence; many others are unproven or banned.

Banned substances per WADA: anabolic steroids, EPO, stimulants, diuretics and narcotics; alcohol and beta-blockers are banned in some sports.

Iron deficiency is common in female athletes; vitamin D and calcium support bone health.

Supplements should be used under medical supervision to avoid contamination and doping violations.

Yoga improves flexibility, strength, balance, respiratory efficiency and stress management.

Pranayama techniques: Anulom-Vilom (alternate nostril), Bhastrika (bellows), Kapalbhati and Bhramari.

Surya Namaskar is a 12-step sequence that provides a full-body workout and improves flexibility and cardiovascular fitness.

Yoga philosophy: yama (social restraints), niyama (personal observances), asana (posture), pranayama (breath control) and dhyana (meditation).

Mental health in athletes: performance pressure, burnout, anxiety and depression are recognised issues; early support is important.

Psychological skills training: goal-setting, imagery, self-talk, relaxation and concentration.

Sleep (8–9 hours for adolescents) supports recovery, learning and mood regulation.

Mindfulness and meditation reduce pre-competition anxiety and improve focus.

Standard dimensions: cricket pitch 22 yards, football field 100–110 m × 64–75 m, basketball court 28 m × 15 m, volleyball court 18 m × 9 m, kabaddi court 13 m × 10 m (men).

Track and field: 400 m standard track, long jump runway ≥40 m, shot put circle 2.135 m diameter.

Facility planning considers site selection, drainage, surface type, lighting, seating, parking and accessibility.

Equipment care: regular inspection, cleaning, storage in dry conditions, replacement of worn items and inventory records.

Safety standards: non-slip surfaces, padding around posts, first-aid room, drinking water and emergency exits.

Budgeting for equipment includes purchase, maintenance, replacement and insurance.

School-level infrastructure should include playground, multi-purpose hall, first-aid kit and drinking water.

Government schemes support rural sports infrastructure (Khelo India, Rajiv Gandhi Khel Abhiyan).

Technology in sport: video analysis, wearable trackers, GPS, force plates and performance software.

ICT tools in PE: presentation software, online fitness apps, heart-rate monitors and smart watches.

Data analysis helps coaches monitor training load, recovery and injury risk.

Video recording helps in skill correction and technique analysis (e.g., slow-motion analysis of bowling action).

Online resources: sports websites, e-learning portals, digital scoreboards and live streaming.

Ethical use of technology: data privacy, fair play and avoiding misuse (e.g., ball-tampering via technology).

Basic computer skills useful in PE: word processing for records, spreadsheets for results, presentations for teaching.

E-governance in sports: online registration, digital certificates and athlete databases.

Leadership styles: autocratic (leader decides), democratic (group participates) and laissez-faire (minimal guidance).

A good leader has communication skills, empathy, decision-making ability, integrity and knowledge of the sport.

Team cohesion: task cohesion (shared goals) and social cohesion (interpersonal bonds).

Tuckman's stages of group formation: forming, storming, norming, performing and adjourning.

Group size, roles and norms influence team performance and satisfaction.

Conflict resolution strategies: communication, mediation, clear role definition and goal alignment.

Motivation in teams: recognition, rewards, goal-setting and positive reinforcement.

Peer leadership and captaincy responsibilities: discipline, morale and representing the team.

Adventure education uses outdoor challenges to develop teamwork, leadership and self-confidence.

Common adventure activities: trekking, rock climbing, rappelling, river rafting, cycling, camping and orienteering.

Safety essentials: trained instructors, proper equipment, weather check, first-aid kit and emergency communication.

Outdoor education supports physical fitness, environmental awareness and social skills.

National adventure institutes: NIM Uttarkashi, HMI Darjeeling, ABVIMAS Manali and Atal Bihari Vajpayee Institute.

Recreational sports leagues and community events increase participation and social cohesion.

Environmental ethics: leave-no-trace principles, wildlife protection and respect for local communities.

Risk management: assess hazards, plan routes, brief participants and maintain supervision ratios.

Adapted physical education modifies activities for children with disabilities (physical, sensory, intellectual).

Principles of adaptation: simplify, modify equipment, adjust rules, provide support and ensure safety.

Inclusive sports: wheelchair basketball, blind cricket, para-athletics, goalball and boccia.

Special Olympics and Paralympics are major international events for athletes with disabilities.

Benefits: improved fitness, confidence, social inclusion and quality of life.

Teachers should use individualised education plans (IEP) and multi-sensory instruction.

Safety: accessible facilities, trained staff, adapted equipment and medical clearance.

Attitudes matter: awareness and empathy reduce stigma and encourage participation.

Heat: exercise in heat increases core temperature; acclimatisation over 7–14 days improves tolerance.

Heat illnesses: heat cramps, heat exhaustion (heavy sweating, weakness) and heat stroke (hot dry skin, confusion) - heat stroke is a medical emergency.

Cold: hypothermia (core temp below 35 °C) and frostbite are risks; layered clothing and warm-up help.

Altitude: low oxygen at altitude reduces VO2 max; acclimatisation takes days to weeks; altitude sickness symptoms include headache and nausea.

Humidity reduces evaporative cooling, increasing heat stress.

Air pollution can impair performance and health; avoid exercising during high-pollution periods.

Hydration and electrolyte replacement are critical in hot environments.

Clothing: light-coloured, loose, breathable fabrics in heat; insulating layers in cold.

Sports careers: athlete, coach, PE teacher, fitness trainer, sports physiotherapist, sports nutritionist, sports journalist, sports manager, referee/umpire and sports analyst.

Entrepreneurship opportunities: gyms, sports academies, sports goods shops, event management, sports tourism and online coaching.

Skill development: NSQF certifications, coaching diplomas (NIS Patiala), fitness certifications (ACSM, NSCA) and first-aid/CPR training.

Self-employment: personal training, sports camps, sports photography and sports content creation.

Government schemes: Khelo India, Skill India, SAI training centres and state sports scholarships.

Soft skills for careers: communication, teamwork, leadership, discipline and time management.

Career planning: identify strengths, gain qualifications, build experience and network.

Ethics in sports careers: honesty, fair play, respect and anti-doping compliance.

Curriculum components: physical fitness, games and sports, yoga, athletics, health education and recreation.

Objectives of PE: physical development, mental development, social development, emotional development and motor skill development.

Assessment types: formative (ongoing) and summative (end-of-term); practical and theory components.

BSEH NSQF assessment includes theory paper, practical examination, project work and viva voce.

Bloom's taxonomy levels: knowledge, understanding, application, analysis, evaluation and creation.

Lesson planning: objectives, warm-up, main activity, cool-down and evaluation.

Inclusive assessment: adapt tasks for students with different abilities.

Feedback and reflection improve teaching and learning outcomes.

First aid is immediate help given to an injured or ill person before professional help arrives.

Primary survey: danger, response, airway, breathing, circulation (DRABC).

CPR: 30 compressions to 2 breaths, compression rate 100–120/min, depth 5–6 cm for adults.

Recovery position for unconscious but breathing casualties.

Choking: back blows and abdominal thrusts (Heimlich manoeuvre) for adults.

Bleeding control: direct pressure, elevation and pressure bandage.

Burns: cool with running water for 20 minutes, do not apply ice or butter.

Emergency numbers in India: 112 (emergency), 108 (ambulance).

Cricket: DRS, powerplay rules, over-rate penalties; umpire signals include no-ball, wide, bye, leg-bye and dead ball.

Football: VAR, offside position, handball rule, penalty shootout format; assistant referee and fourth official roles.

Basketball: FIBA rules - 3-second, 5-second, 8-second and 24-second rules; travelling and double dribble violations.

Volleyball: rotation, libero role, net touch and foot fault rules; referee and line judges.

Kabaddi: bonus line, super raid, super tackle, do-or-die raid and lobby rules.

Hockey: penalty corner, penalty stroke, green/yellow/red cards and video referral.

Athletics: false start rules, lane infringement, throwing fouls and valid jump measurement.

Officiating ethics: impartiality, consistency, knowledge of rules and respect for players.

Intrinsic motivation comes from within (enjoyment, mastery); extrinsic motivation comes from external rewards.

Inverted-U hypothesis: performance improves with arousal up to an optimal point, then declines.

Drive theory: performance = habit strength × drive; social facilitation and inhibition explain audience effects.

State anxiety is temporary; trait anxiety is a stable personality characteristic.

Cognitive anxiety is worry and negative thoughts; somatic anxiety is physical symptoms (sweating, increased heart rate).

Self-efficacy (Bandura) is belief in one's ability; sources include mastery experiences, vicarious experience, verbal persuasion and physiological state.

Goal-setting: SMART goals (specific, measurable, achievable, relevant, time-bound); process, performance and outcome goals.

Imagery and self-talk are psychological skills that enhance performance and reduce anxiety.

Sprinting: stride length and stride frequency determine speed; arm action counterbalances leg action.

Long jump: approach run, take-off, flight and landing phases; optimum take-off angle ~20–25°.

High jump: Fosbury flop uses curved approach and back arch; centre of gravity passes below the bar.

Shot put: glide or spin technique; release angle ~37–42°; power from legs and trunk.

Javelin: grip, carry, approach, crossover, delivery and recovery; release angle ~30–36°.

Swimming: drag reduction, streamline position and stroke mechanics determine efficiency.

Batting/bowling in cricket: lever action of arms, transfer of momentum and follow-through.

Kicking in football: hip flexion, knee extension and follow-through; instep kick for power.

Body composition: fat mass and fat-free mass; essential fat is 3–5% in men and 8–12% in women.

Skinfold measurement uses calipers at sites like triceps, subscapular, biceps and suprailiac.

Waist-to-hip ratio: >0.90 in men and >0.85 in women indicates abdominal obesity risk.

Cardiovascular endurance is measured by VO2 max; Cooper 12-minute run estimates it.

Muscular strength measured by 1RM; muscular endurance by repetitions (e.g., push-ups, sit-ups).

Flexibility measured by sit-and-reach test; power by standing broad jump or vertical jump.

Fitness programme design: FITT, progressive overload, specificity and recovery.

Health risks of obesity: diabetes, hypertension, joint problems and cardiovascular disease.

Prevention: warm-up, stretching, conditioning, correct technique, protective gear and adequate rest.

Taping and strapping support joints and limit excessive movement; examples: ankle taping, knee strapping.

Proprioceptive training (balance boards) reduces ankle sprain recurrence.

Strength imbalance between agonist and antagonist muscles increases injury risk.

Overtraining increases injury risk; monitor training load and recovery.

Return-to-play criteria: pain-free movement, full strength, functional tests and medical clearance.

Hydration and nutrition support tissue repair and reduce cramping.

Emergency action plan and first-aid training are essential for coaches and teachers.

Media forms: print, broadcast (TV/radio), digital (websites, social media) and streaming platforms.

Media influences sport popularity, sponsorship, athlete branding and public opinion.

Positive effects: increased participation, awareness, funding and role models.

Negative effects: sensationalism, invasion of privacy, doping scandals and commercial pressure.

Social media allows athletes to connect with fans but also exposes them to abuse and misinformation.

Media literacy helps students evaluate sports content critically.

Sports journalism careers: reporter, commentator, analyst, photographer and content creator.

Ethics in sports media: accuracy, fairness, respect and avoiding conflict of interest.

WADA (World Anti-Doping Agency) was established in 1999; NADA is the Indian national anti-doping organisation.

WADA Prohibited List categories: anabolic agents, peptide hormones, beta-2 agonists, hormone modulators, diuretics, stimulants, narcotics, cannabinoids and glucocorticoids.

Therapeutic Use Exemption (TUE) allows athletes to use a prohibited substance for a genuine medical need.

Doping violations include presence, use, evasion, tampering, possession, trafficking and administration.

Sanctions range from warnings to lifetime bans depending on substance and repetition.

Athlete whereabouts and out-of-competition testing are part of the anti-doping system.

Sports governance: national federations, IOA, SAI and international federations; transparency and accountability are key.

Match-fixing and corruption are legal offences under Indian law (Prevention of Corruption Act and sports-specific provisions).

ATP-PCr (phosphagen) system: immediate energy for 0–10 seconds; no oxygen required; e.g., sprint start, weightlifting.

Anaerobic glycolysis: 10 seconds to 2 minutes; produces lactic acid; e.g., 400 m sprint.

Aerobic system: long-duration, oxygen-dependent; e.g., marathon running.

Carbohydrates are the primary fuel for high-intensity exercise; fats for low-intensity long-duration exercise.

Glycogen stores in liver and muscle are limited; carbohydrate loading increases them before endurance events.

Protein needs for athletes: 1.2–2.0 g/kg body weight per day depending on training type.

Pre-exercise meal: high carbohydrate, low fat and fibre, 2–3 hours before.

Post-exercise recovery: carbohydrate and protein within 30–60 minutes to replenish glycogen and repair muscle.

WHO recommends 60 minutes of moderate-to-vigorous physical activity daily for children and adolescents.

Adults: 150–300 minutes of moderate activity or 75–150 minutes of vigorous activity per week.

Older adults: add balance and strength training at least 3 days per week.

Sedentary behaviour increases risk of obesity, diabetes, cardiovascular disease and mental health problems.

Physical activity improves mental health, sleep quality, bone health and academic performance.

FIT India movement and Khelo India promote active lifestyles in India.

Schools should provide daily PE, active breaks and safe play spaces.

Community programmes and urban design (parks, cycle lanes) encourage activity.

Motor development phases: reflexive, rudimentary, fundamental and specialised movement.

Fundamental movement skills: locomotor (running, jumping), non-locomotor (bending, twisting) and manipulative (throwing, catching).

Developmental coordination disorder affects motor skill acquisition and requires support.

Physical literacy: motivation, confidence, competence and knowledge to be active.

Adolescent growth spurt occurs around 10–12 years in girls and 12–14 years in boys.

Biological maturation affects performance; relative age effect favours early-born athletes in youth selection.

Youth training should focus on skill development, fun and injury prevention rather than early specialisation.

Regular physical activity supports healthy growth and development.

Pre-event tasks: planning, budgeting, venue selection, scheduling, officials, publicity and registration.

During-event tasks: crowd control, medical support, results management, media and logistics.

Post-event tasks: evaluation, financial reporting, thank-you notes and record-keeping.

Tournament formats: knockout, league, combination; choice depends on time, funds and number of teams.

Fixtures: cyclic and staircase methods for league; byes for uneven knockout draws.

Officials and volunteers need briefing, uniforms and clear roles.

Safety and risk management: first-aid, emergency exits, insurance and weather contingencies.

Sponsorship and media coverage increase event value and reach.

Tadasana improves posture and balance; Bhujangasana strengthens the spine and opens the chest.

Vajrasana aids digestion and can be practised after meals; Shavasana promotes relaxation.

Surya Namaskar is a 12-step sequence improving flexibility, strength and cardiovascular fitness.

Pranayama (breathing control) improves lung capacity and reduces stress.

Yoga improves flexibility, balance, strength, posture and mental calm.

Yoga is beneficial for lifestyle diseases like diabetes, hypertension and obesity (under guidance).

Precautions: avoid inversions in high blood pressure, neck injury or pregnancy; practise on an empty stomach.

Yoga is a traditional Indian discipline recognised internationally; 21 June is International Yoga Day.

Personality theories: trait theory (stable traits), social learning theory (behaviour learned from environment) and psychodynamic theory (unconscious drives).

Eysenck's personality dimensions: extraversion–introversion, neuroticism–stability and psychoticism.

Type A behaviour (competitive, impatient) vs Type B (relaxed) affects sport participation and stress.

Aggression: hostile (intent to harm) vs instrumental (goal-directed force within rules).

Frustration-aggression hypothesis: frustration can lead to aggression; catharsis theory is debated.

Strategies to reduce aggression: rules, penalties, role models, relaxation and education.

Team cohesion and leadership influence aggression and discipline.

Personality assessment tools: questionnaires and observation; used for team selection and coaching.

Gender socialisation influences sport participation; stereotypes can limit opportunities.

Title IX (USA) and Indian policies promote equal opportunities for women in sport.

Female athletes face challenges: unequal pay, media representation and safety concerns.

Cultural factors: caste, religion, region and family support affect sport participation in India.

Inclusion of persons with disabilities, transgender athletes and marginalised groups is a growing issue.

Sports can challenge stereotypes and promote social change.

Policy measures: scholarships, reserved quotas, safe environments and awareness campaigns.

Haryana has produced many female international athletes in wrestling, boxing and athletics, showing changing social norms.

Teaching methods: demonstration, command, reciprocal, discovery, problem-solving and cooperative learning.

Lesson plan components: objectives, warm-up, main activity, cool-down and evaluation.

Demonstration should be clear, correct and from multiple angles.

Progression from simple to complex and from known to unknown.

Class management: organisation, safety, equipment distribution and discipline.

Inclusive teaching: adapt tasks for different abilities and provide support.

Feedback should be specific, timely and positive.

Assessment: observation, skill tests, fitness tests and written tests.

Adapted physical education modifies activities, equipment and rules for students with disabilities.

Categories of disability: physical, sensory (visual/hearing), intellectual and multiple.

Inclusive strategies: peer support, modified equipment, simplified rules and accessible facilities.

Benefits: fitness, confidence, social inclusion and quality of life.

Special Olympics, Paralympics and Deaflympics are major events for athletes with disabilities.

Teachers need training in first aid, disability awareness and individualised education plans.

Safety: accessible venues, trained staff and medical clearance.

Attitudes and awareness reduce stigma and encourage participation.

Wearable devices track heart rate, steps, calories and sleep.

Video analysis helps in technique correction and skill development.

Apps and online platforms provide fitness programmes and coaching.

Digital scoreboards, timing systems and sensors improve officiating accuracy.

Data analytics helps coaches monitor training load and injury risk.

Online learning resources support PE theory teaching.

Ethical use: data privacy, fair play and avoiding misuse.

Basic digital skills: word processing, spreadsheets, presentations and internet research.

Heat, cold, altitude and pollution affect exercise performance and safety.

Heat illnesses: cramps, exhaustion and heat stroke - heat stroke is a medical emergency.

Cold injuries: hypothermia and frostbite; layered clothing and warm-up help.

Altitude sickness symptoms: headache, nausea, breathlessness; acclimatisation is essential.

Hydration and electrolyte balance are critical in hot environments.

Safety measures: weather checks, proper clothing, supervision and emergency plans.

Environmental awareness: leave-no-trace, wildlife protection and sustainable sports events.

Air pollution: avoid outdoor exercise during high-pollution periods.

Measurement assigns numbers; evaluation judges performance against standards.

Test qualities: validity, reliability, objectivity and norms.

Fitness tests: Cooper run, Harvard step test, sit-and-reach, 50 m sprint, sit-ups, standing broad jump.

Skill tests: sport-specific tests for volleyball, basketball, football and cricket.

Assessment types: formative and summative; theory and practical.

BSEH NSQF practical includes fitness tests, skill tests, record file and viva.

Evaluation helps set goals, monitor progress and select teams.

Feedback and reflection improve learning outcomes.

Teaching: PE teacher in schools and colleges; requires B.P.Ed/M.P.Ed and CTET/state TET.

Coaching: NIS diploma or federation certification; roles in academies, clubs and state teams.

Fitness industry: gym instructor, personal trainer, group fitness instructor; certifications like ACSM, NSCA, K11.

Sports medicine: physiotherapy, sports nutrition, sports psychology; requires specialised degrees.

Sports media: journalism, commentary, photography and content creation.

Sports management: event management, marketing, sponsorship and facility management.

Officiating: referee/umpire certification through federations.

Entrepreneurship: gyms, academies, sports goods and sports tourism.

Major Dhyan Chand Khel Ratna Award: highest sporting honour in India.

Arjuna Award: for outstanding performance in sports over the previous year.

Dronacharya Award: for outstanding coaches.

Dhyan Chand Award: lifetime achievement in sports.

Tenzing Norgay National Adventure Award: for adventure sports.

Maulana Abul Kalam Azad Trophy: for all-round performance in university sports.

National Sports Day is celebrated on 29 August (birth anniversary of Dhyan Chand).

Haryana gives state awards and cash prizes to medal-winning athletes.

Modern Olympics revived in 1896 by Pierre de Coubertin; IOC founded in 1894.

Olympic motto: Citius, Altius, Fortius – Communiter.

Olympic rings represent five continents; colours are blue, yellow, black, green and red.

India first participated in 1900; Norman Pritchard won two silver medals.

India's first individual gold: Abhinav Bindra (2008, shooting).

Indian hockey won 8 Olympic gold medals.

Neeraj Chopra won gold in javelin at Tokyo 2020.

Haryana has produced many Olympic medallists, including Vijender Singh, Sushil Kumar, Sakshi Malik and Neeraj Chopra.

Kabaddi: raider chants 'kabaddi', 30-second raid limit, 7 players per side.

Kho-Kho: 12 players in squad, 9 on field, 9-minute turns.

Malkhamb: traditional Indian gymnastics using a wooden pole.

Gatka: Punjabi martial art using sticks.

Thang-Ta: Manipuri martial art.

Silambam: Tamil Nadu stick-fighting art.

Kalaripayattu: Kerala martial art.

These games develop strength, agility, coordination and cultural identity.

Adult human body has 206 bones; axial 80, appendicular 126.

Muscle types: skeletal, smooth and cardiac.

Heart has 4 chambers; resting HR 60–100 bpm.

Tidal volume ≈500 mL; vital capacity ≈3,500–4,500 mL.

Sliding filament theory explains muscle contraction.

Cardiac output = stroke volume × heart rate.

Aerobic vs anaerobic energy systems.

Second wind and oxygen debt are exercise-related phenomena.

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

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

BMI = weight/height²; normal 18.5–24.9.

Cooper 12-minute run tests cardiovascular endurance.

Sit-and-reach tests flexibility.

1-minute sit-ups test muscular endurance.

50 m sprint tests speed.

Standing broad jump tests power.

Principles: overload, progression, specificity, reversibility, individuality, variation and recovery.

Strength methods: isometric, isotonic, isokinetic and plyometric.

Endurance methods: continuous, interval, fartlek and cross-training.

Speed training: acceleration runs, sprint drills and resisted sprints.

Flexibility methods: static, dynamic, ballistic and PNF.

Circuit training develops strength and endurance.

Periodisation: macrocycle, mesocycle and microcycle.

Training load = volume × intensity.

Newton's three laws apply to sport skills.

Motion types: linear, angular and general.

Projectile motion: range depends on velocity, angle and height.

Levers: first, second and third class; most body levers are third class.

Centre of gravity and base of support determine stability.

Power = force × velocity.

Angular momentum: conservation in spinning and diving.

Impulse = force × time = change in momentum.

Intrinsic vs extrinsic motivation.

Inverted-U hypothesis: moderate arousal is best.

State vs trait anxiety; cognitive vs somatic anxiety.

Aggression: hostile vs instrumental.

Self-efficacy sources: mastery, vicarious experience, verbal persuasion, physiological state.

SMART goal-setting.

Imagery, self-talk and relaxation are psychological skills.

Group dynamics: cohesion, leadership and stages of group formation.

WHO definition of health: physical, mental and social well-being.

Communicable vs non-communicable diseases.

Immunisation schedule in India.

Personal hygiene and sanitation reduce disease transmission.

First aid ABC: airway, breathing, circulation.

RICE for soft-tissue injuries.

CPR: 30 compressions to 2 breaths, 100–120/min, 5–6 cm deep.

Emergency numbers: 112 and 108.