Maharashtra HSC Health & PE flashcards

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

Definition of health (WHO)

WHO (1948) defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity.

Physical education

An educational process that uses physical activities and movement experiences to develop the physical, mental, social and emotional aspects of the whole person.

Health-related fitness components

Cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These components relate to good health and functional capacity rather than to sports performance.

Skill-related fitness components

Speed, agility, balance, coordination, power and reaction time. These components support efficient and skilled performance in sports and games.

BMI formula

Body Mass Index equals body weight in kilograms divided by height in metres squared. Normal adult range is 18.5 to 24.9 kg per square metre.

Target heart rate

Maximum heart rate is estimated as 220 minus age. Moderate-intensity training targets about 50 to 70 percent of that maximum, giving a safe working range.

FITT principle

A training design formula using Frequency of sessions, Intensity of work, Time or duration, and Type of activity. Changing these variables produces overload and adaptation.

Principles of training

Overload, progression, specificity, individuality, reversibility, variation and adequate recovery. Training must stress the body beyond habit while allowing adaptation and rest.

ATP-PC system

The anaerobic alactic energy system uses stored ATP and phosphocreatine to supply very fast energy for about ten seconds of maximal effort, such as a sprint start.

Isometric contraction

A muscle contraction in which tension develops but muscle length stays the same and no joint movement occurs, for example holding a plank position.

Balanced diet

A diet supplying all nutrients in required proportions: carbohydrates about 55 to 60 percent of energy, fats 20 to 30 percent, proteins 10 to 15 percent.

Energy value of nutrients

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

Fat-soluble vitamins

Vitamins A, D, E and K dissolve in fat, are stored in body tissues, and are absorbed better with dietary fat. Excess intake can accumulate.

Deficiency diseases

Vitamin A deficiency causes night blindness, thiamine deficiency causes beriberi, vitamin C deficiency causes scurvy, and vitamin D deficiency causes rickets in children.

Personal hygiene

Daily bathing, oral care, nail and hair care, clean clothing and handwashing before eating and after toilet use. These practices reduce infection risk.

RICE first aid

Management of soft-tissue injury: Rest, Ice for 15 to 20 minutes, Compression bandage and Elevation of the limb during the first 24 to 48 hours.

DRABC sequence

First-aid priority order: check Danger, Response, Airway, Breathing and Circulation before giving care and calling emergency services such as 108.

Adult CPR ratio

Chest compressions at 100 to 120 per minute, about 5 to 6 centimetres deep, with 30 compressions followed by 2 rescue breaths.

Kabaddi basic rules

Seven players per side. A raider must chant kabaddi continuously, cross the baulk line to score, and return within 30 seconds without being tackled.

Volleyball scoring

Six players per side with rally point scoring to 25, best of five sets, maximum three touches per side, and rotation when service is won.

Basketball scoring values

Five players per side; a field goal inside the arc scores 2 points, beyond the arc scores 3, and a successful free throw scores 1 point.

Motor learning stages

The cognitive stage involves understanding the skill, the associative stage involves practice and refinement, and the autonomous stage involves automatic, consistent performance.

Intrinsic motivation

Motivation arising from internal satisfaction such as enjoyment, mastery and self-improvement, rather than from external rewards like trophies, money or praise.

Inverted-U principle

Arousal and performance relate in an inverted U: very low or very high arousal impairs performance, while moderate arousal produces the best results.

Ashtanga Yoga limbs

Patanjali's eight limbs: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi. The first four are external aids; the last four are internal.

Bhujangasana benefits

The cobra pose, performed prone with the chest lifted, improves spinal flexibility, strengthens the back muscles and opens the chest for better breathing.

Anulom-Vilom pranayama

Alternate nostril breathing in which inhalation and exhalation are alternated between nostrils. It calms the mind, balances the nervous system and improves concentration.

Recreation

Voluntary leisure activity chosen for enjoyment and refreshment rather than competition or income. It may be indoor or outdoor and supports mental well-being.

Community health

The health of a defined population, addressed through prevention, health promotion, protection and rehabilitation rather than individual clinical treatment alone.

ORS use

Oral Rehydration Solution, a mixture of salt and glucose in clean water, is the first-line treatment for dehydration caused by diarrhoea.

Three Rs of environment

Reduce consumption, reuse items and recycle materials. These practices cut waste, conserve resources and limit pollution in the community.

Practical record book

A dated internal-assessment file containing fitness test results, game rules and skills, yoga asanas with benefits, and first-aid procedures demonstrated during the year.