Maharashtra SSC Health & Physical Education Grade flashcards

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

Health-related fitness components

Five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. They relate to good health rather than to sports skill.

Target heart rate

The training zone between 60% and 80% of maximum heart rate, where maximum heart rate is estimated as 220 minus age in years.

Overload principle

A training rule stating that the body improves only when the workload is increased beyond its current habitual level, applied gradually to avoid injury.

Length of a cricket pitch

The distance between the two sets of stumps is 22 yards, about 20.12 metres. An over consists of six legal deliveries.

Kabaddi baulk line

A line on the kabaddi court that the raider must cross to score. The raider must also chant continuously and return without being tackled.

Volleyball three-touch rule

A team may contact the ball at most three times before returning it over the net. A block does not count as one of these touches.

Kho-Kho chasing turn

Each team gets one chasing turn of 8 minutes and one running turn. Nine players field, and eight of them sit in alternating squares.

Bhujangasana

The cobra pose, lying prone with palms near the chest and lifting the trunk while the pelvis stays down. It strengthens the spine and opens the chest.

Vajrasana

A kneeling sitting pose on the heels with an erect spine. It aids digestion and is the only asana that may be done soon after eating.

Pranayama

Controlled regulation of the breath through techniques such as Anulom-Vilom, Bhastrika, Kapalbhati, and Bhramari. It improves lung capacity and calms the mind.

Surya Namaskar

A twelve-step sequence of asanas linked with breath. It warms up all major muscle groups and improves flexibility, strength, and cardiovascular efficiency.

Recovery position

A lateral lying position used for an unconscious but breathing casualty. It keeps the airway open and prevents vomit from entering the lungs.

Adult CPR ratio

Thirty chest compressions followed by two rescue breaths, at 100 to 120 compressions per minute and a depth of 5 to 6 centimetres.

Heimlich manoeuvre

Abdominal thrusts given to a choking conscious adult whose cough is ineffective. Five back blows are given first, then five thrusts, repeated.

RICE protocol

Rest, Ice, Compression, Elevation, used in the first 48 hours after a soft-tissue injury to limit swelling, pain, and bleeding.

Sprain versus strain

A sprain is an injury to a ligament at a joint; a strain is an injury to a muscle or its tendon. Both are treated with cold and rest initially.

Concussion in sport

A head injury causing temporary brain dysfunction with headache, dizziness, confusion, or vomiting. The player must leave the field at once.

Carbohydrate loading

A strategy that increases muscle glycogen stores by tapering training and eating a high-carbohydrate diet in the days before an endurance event.

Balanced diet proportions

For an active person, about 55 to 60 percent of energy from carbohydrates, 20 to 25 percent from fats, and 10 to 15 percent from proteins.

Dehydration and performance

A body-water loss of about 2 percent of body weight already reduces endurance and coordination, so fluid must be replaced before, during, and after exercise.

Growth versus development

Growth is a measurable increase in body size; development is a qualitative improvement in function and skill. Both proceed in a predictable order.

Adolescence age range

The period from 10 to 19 years according to the World Health Organization, marked by the growth spurt and the maturing of reproductive organs.

Menarche

The first menstruation in a girl, usually occurring about two years after breast development begins, commonly between 11 and 14 years of age.

Peak height velocity

The period of fastest height gain in the growth spurt, about 12 years in girls and 14 in boys. Coordination may temporarily lag behind.

Intrinsic motivation

Motivation that comes from inner satisfaction and enjoyment of the activity itself, rather than from external rewards such as medals or money.

Inverted-U hypothesis

A theory that performance rises with arousal up to an optimal level and then falls. The optimum is lower for complex skills than for simple ones.

SMART goals

Goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. They give athletes clear direction and allow progress to be tracked.

Stages of motor learning

The cognitive stage of understanding, the associative stage of practice and refinement, and the autonomous stage of automatic, consistent execution.

WHO definition of health

A state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity, as stated in the WHO constitution.

DOTS treatment

Directly Observed Treatment, Short course: the standard tuberculosis therapy in which a health worker watches the patient take each dose for at least six months.

Knock-out tournament formula

For N teams the number of matches is N minus 1. Byes equal the next higher power of two minus N, given when N is not a power of two.

Single league matches

In a round-robin tournament every team plays every other team once. The total number of matches is N multiplied by N minus 1, divided by 2.