Maharashtra HSC Health & PE study plan

Define the components of physical fitness (strength, endurance, flexibility, speed, coordination) and write one original example of each from a school setting

Explain the FITT principle and apply it to design a 4-week beginner cardiorespiratory programme for a 15-year-old student

List the immediate and long-term physiological responses to aerobic exercise (heart rate, stroke volume, breathing rate, capillarisation) and state one adaptation mechanism for each

Distinguish between the three energy systems and identify which dominates in a 100 m sprint, a 1500 m run and a 90-minute match

Summarise the aims and scope of Health and Physical Education as a school subject in your own words

Describe the principles of training (overload, progression, specificity, reversibility, recovery, individuality) and give one coaching error that violates each

Calculate target heart rate using the Karvonen method for two different resting heart rates and compare the results

Explain warm-up and cool-down rationale with reference to muscle temperature, injury risk and lactate clearance

Outline the playing field dimensions, number of players and duration for any four team games on the syllabus

State the key fouls or violations and the restart procedure for those four games

Describe the roles and signals of referee, umpire, scorer and linesman in at least three sports

Explain the scoring systems and tie-break rules for volleyball, badminton and table tennis

Identify the muscle groups and joint actions involved in a chosen sport skill and link them to a suitable conditioning drill

Design a 20-minute session plan that teaches one basic skill (e.g. passing, service, dribble) with progression from drill to game

List common sports injuries by mechanism and match each to a prevention measure

Classify foods into the five food groups and construct a one-day balanced diet for an adolescent athlete with approximate portion sizes

Define macro- and micronutrients and state the energy value of carbohydrate, protein and fat per gram

Explain the causes, signs and dietary management of anaemia, obesity and undernutrition in the Indian context

List the components of personal hygiene and describe how poor hygiene contributes to communicable disease spread

Demonstrate, in writing, the correct sequence of steps for dressing a wound and for managing a minor burn

Distinguish between food poisoning, food adulteration and food fortification, giving one example of each

Describe hydration and electrolyte needs before, during and after exercise, including the risks of over-hydration

Apply the RICE protocol and the ABC approach to two written emergency scenarios and justify each action

Explain the mode of transmission and prevention of at least three communicable diseases common in Maharashtra

Outline the objectives of national health programmes relating to immunisation, maternal health and vector-borne disease control

Define motivation, arousal, anxiety and aggression and give one sporting example of each

Explain the inverted-U hypothesis and drive theory and apply each to a coaching decision

Describe how team cohesion develops and list three strategies a captain can use to build it

Discuss the role of sport in social inclusion, gender equity and national integration with concrete examples

Identify major environmental and safety hazards in a school sports setting and propose a control for each

Name and correctly describe the performance of any six asanas, stating the muscles stretched and the precautions for each

Explain the physiological benefits of pranayama and the difference between anulom-vilom and bhastrika

Distinguish recreation from adventure activity and list the safety requirements for one adventure activity

Outline the historical development of physical education and yoga in India in your own words

Describe the components and marking expectations of the practical record book and the activity performance test

Complete and self-assess the full practical record book, checking every required section against the syllabus list

Rehearse and time the activity performance component and correct two identified weaknesses

Answer 40 mixed-domain recall questions under timed conditions and log every error by domain

Re-teach the three weakest domains from memory using only your own notes and diagrams

Write a one-page final revision sheet of formulas, dimensions, first-aid steps and asana names