Maharashtra SSC Health & Physical Education Grade cheat sheet

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

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

BMI = weight in kg ÷ (height in metres)²; a value between 18.5 and 24.9 is classified as normal for adults.

Target heart rate range = 60–80% of maximum heart rate, where maximum heart rate ≈ 220 − age in years.

Cardiovascular endurance is best developed by continuous aerobic work lasting 20–60 minutes at moderate intensity, 3–5 days per week.

Flexibility improves only with sustained static stretching held 15–30 seconds per muscle group, repeated 2–4 times.

Muscular strength is trained with high load and low repetitions (6–10 reps), while muscular endurance uses low load and high repetitions (15–25 reps).

Progressive overload, specificity, reversibility, and individual difference are the four principles governing any fitness training plan.

Cricket: 11 players per side, 22-yard pitch, an over is 6 legal balls, and an innings ends at 10 wickets or the overs limit.

Football (soccer): 11 players per side, two 45-minute halves, and a match is decided by goals; the goalkeeper alone may handle the ball inside the penalty area.

Kabaddi: 7 players per side on a 13 × 10 m court for men; the raider must chant 'kabaddi' continuously and cross the baulk line to score.

Volleyball: 6 players per side, rally point system to 25 points (win by 2), and a team may contact the ball three times before returning it.

Basketball: 5 players per side, four 10-minute quarters under FIBA rules, 3 points beyond the arc and 2 inside it.

Hockey: 11 players per side, four 15-minute quarters, and goals count only from inside the shooting circle.

Kho-Kho: 9 players per side, 8 chasing in the 8-minute turn, and a runner is out when touched by an active chaser while both are in the correct direction of travel.

Athletics field events include shot put, discus, javelin, hammer, long jump, triple jump, high jump, and pole vault; track events are measured in metres (sprints, middle, long) or metres hurdles.

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

Asana is defined in the Yoga Sutras as 'sthira sukham asanam' - a steady and comfortable posture.

Tadasana (mountain pose) corrects posture and improves balance; it is performed standing with feet together, arms raised overhead, and the spine extended.

Bhujangasana (cobra) strengthens the spine and opens the chest; it is contraindicated in pregnancy, hernia, and recent abdominal surgery.

Vajrasana is the only asana that may be practised immediately after eating; it aids digestion but is avoided in knee injury and arthritis.

Pranayama techniques include Anulom-Vilom (alternate nostril), Bhastrika (bellows), Kapalbhati (skull-shining), and Bhramari (humming); breath is never forced or held beyond comfort.

Surya Namaskar is a 12-step sequence combining asana and breath that warms up all major muscle groups and improves cardiovascular efficiency.

Precautions: practise on an empty stomach (3–4 hours after a meal), on a mat in a ventilated space, avoid inversions with high blood pressure, and never strain beyond comfortable range.

The first-aid primary survey follows DRABC: Danger, Response, Airway, Breathing, Circulation.

Recovery position (lateral position) is used for an unconscious but breathing casualty; it keeps the airway clear and prevents aspiration.

Adult CPR ratio is 30 chest compressions to 2 rescue breaths at a rate of 100–120 compressions per minute, with a depth of 5–6 cm.

For a choking adult with effective cough, encourage coughing; if the cough becomes ineffective, give 5 back blows followed by 5 abdominal thrusts (Heimlich manoeuvre).

Severe bleeding is controlled with direct pressure on the wound, elevation, and a pressure bandage; a tourniquet is a last resort for limb haemorrhage.

A burn is cooled with running water for at least 20 minutes; ice, butter, toothpaste, and blister-pricking are contraindicated.

For a suspected fracture, immobilise the limb in the position found with a splint and do not attempt to realign the bone.

In snakebite, keep the victim calm and the bitten limb still and below heart level; do not cut, suck, or apply a tight tourniquet, and transport to hospital immediately.

Injuries are classified as acute (sprain, strain, fracture, dislocation) or chronic/overuse (tendinitis, stress fracture, shin splints).

Immediate soft-tissue injury management follows RICE: Rest, Ice, Compression, Elevation; ice is applied for 15–20 minutes every 2–3 hours for the first 48 hours.

Heat must not be applied in the first 48 hours because it increases swelling and bleeding into the tissue.

A sprain is injury to a ligament, a strain is injury to a muscle or tendon, and a dislocation is complete displacement of a bone from its joint.

Prevention measures include warm-up, correct technique, appropriate footwear, safe playing surfaces, hydration, and matching training load to fitness level.

A concussion is suspected after a blow to the head with headache, dizziness, confusion, or vomiting; the player must be removed from play immediately and assessed medically.

Muscle cramp is managed by passive stretching of the affected muscle, massage, and oral rehydration with salt-containing fluid.

A haematoma or bruise is treated with cold application and compression; a physiotherapist or doctor should review any injury with deformity, severe pain, or loss of function.

Macronutrients are carbohydrates (4 kcal/g), proteins (4 kcal/g), and fats (9 kcal/g); vitamins, minerals, and water are micronutrients or non-caloric essentials.

A balanced diet supplies carbohydrates 55–60%, fats 20–25%, and proteins 10–15% of total daily energy for a normal active person.

Carbohydrate loading before endurance competition increases muscle glycogen stores; the pre-event meal is eaten 3–4 hours before and is low in fat and fibre.

Protein requirement for a growing adolescent athlete is about 1.2–1.6 g per kg body weight per day, higher than the 0.8–1.0 g/kg of a sedentary person.

Water loss of 2% of body weight impairs performance; drink 400–600 ml about 2 hours before exercise and 150–250 ml every 15–20 minutes during it.

Iron deficiency anaemia is common in Indian adolescent girls; iron-rich foods include green leafy vegetables, jaggery, dates, and pulses, and vitamin C aids absorption.

Personal hygiene rules: daily bath, clean cotton innerwear, hand washing with soap before eating and after toilet use, short trimmed nails, and daily tooth brushing twice.

Avoid tobacco, alcohol, and energy drinks; they reduce aerobic capacity, impair coordination, and are prohibited in school sport.

Growth is a measurable increase in body size; development is a qualitative increase in functional ability and skill.

Adolescence spans ages 10–19 years according to WHO and is divided into early (10–13), middle (14–16), and late (17–19) phases.

The adolescent growth spurt peaks around 12 years in girls and 14 years in boys, with boys gaining more lean mass and girls more fat mass.

Puberty in girls begins with breast budding and the first menstruation (menarche) occurs about 2 years later; in boys it begins with testicular enlargement and voice deepening.

Secondary sexual characteristics are assessed by Tanner staging from stage 1 (prepubertal) to stage 5 (adult).

Height prediction and training-load adjustment should account for peak height velocity, because rapid bone growth temporarily reduces coordination and flexibility.

Adolescent health risks include iron-deficiency anaemia, obesity, substance abuse, early pregnancy, and mental-health problems such as exam stress.

Menstrual hygiene requires clean sanitary pads changed every 4–6 hours, daily washing, and no restriction of physical activity during normal menstruation.

Sports psychology studies behaviour, mental processes, and performance in sport and exercise settings.

Motivation is intrinsic when the activity is done for its own satisfaction and extrinsic when done for rewards such as medals, money, or praise.

Drive theory states that performance increases with arousal up to an optimal point; the inverted-U hypothesis (Yerkes-Dodson) describes the optimum for complex tasks as moderate arousal.

Goal setting follows the SMART rule: Specific, Measurable, Achievable, Relevant, Time-bound.

The three stages of motor learning are cognitive (understanding), associative (practice and refinement), and autonomous (automatic execution).

Personality is described by trait theory (stable characteristics) and social learning theory (behaviour shaped by environment and observation).

Anxiety has cognitive (worry) and somatic (raised heart rate, sweating) components; techniques to control it include progressive relaxation, breathing control, and imagery.

Team cohesion has task cohesion (shared goals) and social cohesion (interpersonal attraction); both improve performance and retention.

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

Communicable diseases spread by direct contact, droplets, air, water and food, vectors, and blood; examples are tuberculosis, measles, malaria, dengue, and COVID-19.

Non-communicable diseases are not transmitted between people; examples are diabetes, hypertension, coronary heart disease, cancer, and obesity.

Tuberculosis is caused by Mycobacterium tuberculosis, spreads by droplets, and is treated with DOTS (directly observed treatment, short course) for at least 6 months.

Malaria is transmitted by the female Anopheles mosquito; dengue is transmitted by Aedes aegypti, which bites during the day and breeds in clean stagnant water.

Prevention of communicable disease relies on immunisation, safe drinking water, sanitation, hand hygiene, vector control, and isolation of cases.

Risk factors for non-communicable disease are tobacco, alcohol, unhealthy diet, physical inactivity, obesity, and stress; 30 minutes of daily activity and a low-salt, low-sugar diet reduce risk.

Health education uses lectures, demonstrations, posters, role play, and mass media to bring about voluntary change in health behaviour.

A knock-out tournament needs (N − 1) matches for N teams; byes are given when N is not a power of two.

A single league (round-robin) tournament needs N(N − 1)/2 matches; a double league doubles that number.

In a knock-out draw, byes = next higher power of two − number of teams; the number of teams in the upper half equals half the next power of two.

Seeding places the strongest teams apart in the draw so they meet only in later rounds; it is done by ranking or by lot.

A combined tournament first plays league matches within pools and then knock-out matches between pool winners.

Intramural competition is held within the institution; extramural competition is held between institutions.

Sports administration functions include planning, organising, staffing, directing, coordinating, budgeting, and evaluating.

Careers in physical education include school and college teacher, coach, fitness trainer, sports physiotherapist, sports journalist, sports manager, dietician, and sports official/referee.

National bodies: the Sports Authority of India (SAI) and the Association of Indian Universities (AIU) organise and fund competitive sport; Khelo India promotes grassroots talent.