Maharashtra SSC Physical Education and Sports Pre-Voc/NSQF cheat sheet

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

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

BMI = body mass (kg) ÷ height (m)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; maximum heart rate is estimated as 220 minus age in years.

The President's/standard curl-up, push-up, sit-and-reach, and 1.6 km run tests measure endurance, strength, flexibility, and aerobic capacity respectively.

Progressive overload, specificity, reversibility, and individuality are the four core training principles governing fitness gains.

Warm-up raises muscle temperature and blood flow; cool-down prevents blood pooling and reduces delayed-onset muscle soreness.

Wellness extends beyond fitness to include social, emotional, mental, and environmental dimensions of health.

Team games are classified by invasion (football, hockey, basketball), net/wall (volleyball, badminton), striking/fielding (cricket, baseball), and target (archery, shooting).

A playing area's dimensions are fixed by the federation: a football pitch is 90–120 m long and 45–90 m wide; a basketball court is 28 m × 15 m.

Basic skills are grouped as locomotor (running, jumping), manipulative (throwing, catching, striking), and non-locomotor (balancing, turning).

In cricket, an over consists of six legal deliveries; the bowler must keep one foot behind the popping crease at delivery.

Volleyball allows three touches per side before the ball must cross the net; a block does not count as one of the three touches.

In kabaddi, the raider must chant 'kabaddi' continuously and return to home court within 30 seconds without being tackled.

In hockey, a goal counts only if struck from inside the shooting circle (D); the stick must not be raised above shoulder height.

A single-elimination (knockout) tournament with N teams needs N − 1 matches; a round-robin with N teams needs N(N − 1)/2 matches.

Bye is given to a team that advances without playing; the number of byes = next power of two above N minus N.

In a league tournament, points are usually awarded 2 for a win, 1 for a draw, and 0 for a loss; ranking is by total points, then goal difference.

Officiating roles include referee (overall control), umpire/assistant (line decisions), scorer, timekeeper, and table officials.

In football, a direct free kick may score directly; an indirect free kick must touch another player before a goal counts.

In basketball, a team must attempt a shot within 24 seconds of gaining possession and must advance the ball past half-court within 8 seconds.

In badminton, a game is played to 21 points with a two-point lead required; at 29-all the next point wins.

In athletics, a false start results in immediate disqualification under current IAAF/World Athletics rules.

Communicable diseases spread through air, water, food, vectors, and direct contact; non-communicable diseases (diabetes, hypertension) do not.

Personal hygiene measures include daily bathing, handwashing before meals, oral care, and clean clothing and footwear.

Balanced diet: 50–60% carbohydrates, 12–15% protein, and 20–30% fat of total daily energy intake.

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

Adolescence (10–19 years) brings rapid growth, hormonal change, and increased nutritional and emotional needs.

Substance abuse affects the nervous system first; tobacco and alcohol are the most common gateway substances among youth.

Community health relies on safe drinking water, sanitation, immunisation, and health education; polio, TB, and measles are notifiable diseases.

First-aid sequence: check the scene for safety, check responsiveness and breathing, call for help, then give care (DRSABCD).

RICE for soft-tissue injury: Rest, Ice (15–20 min), Compression, Elevation; avoid heat and massage for 48 hours.

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

For severe bleeding, apply direct pressure with a clean cloth and elevate the limb; do not remove an embedded object.

For a fracture, immobilise the limb in the position found using a splint and sling; never attempt to straighten the bone.

Burns: cool with running water for 10–20 minutes, cover with a sterile non-stick dressing; never apply oil, ghee, or ice.

For heat exhaustion, move the person to shade, loosen clothing, give oral rehydration solution, and cool with wet cloths.

Patanjali's Ashtanga Yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Asanas are classified as standing (tadasana, vrikshasana), sitting (padmasana, vajrasana), supine (shavasana, bhujangasana is prone), and inverted (sirsasana).

Pranayama types include anulom-vilom (alternate nostril), bhastrika (bellows), kapalbhati (skull-shining), and ujjayi (victorious breath).

Surya Namaskar has 12 positions and works major muscle groups, joints, and the cardiorespiratory system.

Aerobic exercise is sustained, rhythmic activity at 60–80% of maximum heart rate for at least 20–30 minutes.

FITT principle: Frequency, Intensity, Time, Type - the four variables used to design any fitness programme.

Aerobics sessions follow warm-up (5–10 min), conditioning (20–40 min), and cool-down (5–10 min) phases.

Macronutrients: carbohydrates 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; water has no energy value.

Athletes need 1.2–2.0 g protein per kg body mass daily depending on training load; carbohydrate loading is used before endurance events.

Pre-event meal should be high in carbohydrate, low in fat and fibre, eaten 2–3 hours before competition; hydration begins before thirst.

Intrinsic injury risk factors include age, body composition, muscle imbalance, and previous injury; extrinsic factors include surface, footwear, and training errors.

Overuse injuries (shin splints, tendinitis, stress fractures) result from repetitive stress without adequate recovery.

Sprains involve ligaments, strains involve muscles/tendons, and dislocations involve displacement of joint surfaces.

Protective equipment (helmet, pads, mouthguard, proper footwear) and correct technique reduce injury risk substantially.

Career paths include coaching, physical education teaching, sports journalism, sports medicine, sports management, fitness training, and sports officiating.

NSQF levels range from 1 to 10; the SSC (Class X) pre-vocational course aligns with entry-level skill qualifications.

Sports entrepreneurship includes gyms, sports academies, sports goods retail, event management, sports tourism, and online fitness coaching.

Certification bodies for fitness careers include recognised national federations and accredited fitness institutes; certification raises employability.

Sports management covers event planning, sponsorship, marketing, facility management, and athlete representation.

Self-employment requires a business plan covering market need, location, equipment cost, pricing, and break-even analysis.

Sports physiotherapy and athletic training require specific professional qualifications beyond general physical education.

Skill demonstration is assessed on correct technique, body position, follow-through, and consistency, not speed alone.

In a push-up, the body must stay straight from head to heels; elbows bend to about 90° with chest near the floor.

In a sit-up/curl-up, hands are placed at the sides or crossed on the chest, knees bent at 90°, and shoulder blades lift off the mat.

In the sit-and-reach test, knees stay straight, feet flat against the box, and the reach is held for 2 seconds.

In a 50 m dash, the start uses crouch or standing blocks, drive phase is low, and the finish is through the line - not slowing at the line.

In a shuttle run, the candidate must touch the line, not just approach it; turning technique and low body position save time.

In throwing events, the implement must be released within the sector; a foul occurs if the athlete steps out of the circle before the implement lands.

Assessment rubrics usually weight technique, execution, and result; a demonstration must be repeated to show consistency.

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

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

BMI = mass (kg) ÷ height (m)²; 18.5–24.9 is classified as normal for adults.

Target heart rate = 60–80% of maximum heart rate; maximum heart rate ≈ 220 − age.

Progressive overload, specificity, reversibility, and individuality are the core training principles.

Warm-up raises muscle temperature and blood flow; cool-down prevents blood pooling and reduces soreness.

Wellness includes social, emotional, mental, and environmental dimensions beyond physical fitness.

Games are classified as invasion, net/wall, striking/fielding, and target games.

A football pitch is 90–120 m long and 45–90 m wide; a basketball court is 28 m × 15 m.

Skills are grouped as locomotor, manipulative, and non-locomotor.

An over in cricket has six legal deliveries; the bowler's foot must stay behind the popping crease.

Volleyball allows three touches per side; a block does not count as one of the three.

A kabaddi raider must chant continuously and return within 30 seconds.

In hockey, a goal counts only if struck from inside the shooting circle (D).

Knockout with N teams needs N − 1 matches; round-robin needs N(N − 1)/2 matches.

Byes = next power of two above N minus N.

League points usually 2 for a win, 1 for a draw, 0 for a loss.

Officials include referee, umpire/assistant, scorer, timekeeper, and table officials.

A direct free kick may score directly; an indirect free kick must touch another player first.

Basketball: 24-second shot clock and 8-second backcourt rule.

Badminton game to 21 points, two-point lead required, 29-all decides on next point.

A false start in athletics leads to immediate disqualification.

Communicable diseases spread by air, water, food, vectors, and contact; non-communicable diseases do not.

Hygiene measures: bathing, handwashing, oral care, clean clothing and footwear.

Balanced diet: 50–60% carbohydrate, 12–15% protein, 20–30% fat.

Deficiencies: vitamin A → night blindness; vitamin C → scurvy; vitamin D → rickets; iron → anaemia; iodine → goitre.

Adolescence (10–19 years) brings rapid growth and increased nutritional needs.

Substance abuse affects the nervous system first; tobacco and alcohol are common gateway substances.

Community health relies on safe water, sanitation, immunisation, and health education.

First-aid sequence: check scene safety, check responsiveness and breathing, call for help, then care (DRSABCD).

RICE: Rest, Ice 15–20 min, Compression, Elevation; avoid heat and massage for 48 hours.

Adult CPR: 30 compressions at 100–120/min, 5–6 cm deep, then 2 rescue breaths.

Severe bleeding: direct pressure with a clean cloth and elevation; do not remove embedded objects.

Fracture: immobilise in the position found with a splint and sling; never straighten the bone.

Burns: cool with running water 10–20 minutes, cover with sterile non-stick dressing; no oil or ice.

Heat exhaustion: shade, loose clothing, oral rehydration solution, wet cloths.

Ashtanga Yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Asanas: standing (tadasana, vrikshasana), sitting (padmasana, vajrasana), supine (shavasana), inverted (sirsasana).

Pranayama types: anulom-vilom, bhastrika, kapalbhati, ujjayi.

Surya Namaskar has 12 positions and works major muscle groups and the cardiorespiratory system.

Aerobic exercise is sustained rhythmic activity at 60–80% of maximum heart rate for 20–30 minutes.

FITT principle: Frequency, Intensity, Time, Type.

Aerobics session: warm-up 5–10 min, conditioning 20–40 min, cool-down 5–10 min.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; water has no energy value.

Athletes need 1.2–2.0 g protein per kg body mass daily; carbohydrate loading is used before endurance events.

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

Intrinsic risk factors: age, body composition, muscle imbalance, previous injury; extrinsic: surface, footwear, training errors.

Overuse injuries (shin splints, tendinitis, stress fractures) result from repetitive stress without recovery.

Sprain = ligament; strain = muscle/tendon; dislocation = displacement of joint surfaces.

Protective equipment and correct technique reduce injury risk substantially.

Career paths: coaching, PE teaching, sports journalism, sports medicine, sports management, fitness training, officiating.

NSQF levels run from 1 to 10; the SSC pre-vocational course aligns with entry-level skill qualifications.

Sports entrepreneurship: gyms, academies, sports goods retail, event management, sports tourism, online coaching.

Certification from recognised fitness institutes and federations raises employability.

Sports management covers event planning, sponsorship, marketing, facility management, and athlete representation.

A business plan covers market need, location, equipment cost, pricing, and break-even analysis.

Sports physiotherapy and athletic training require professional qualifications beyond general physical education.

Skill demonstration is assessed on technique, body position, follow-through, and consistency, not speed alone.

Push-up: body straight from head to heels; elbows bend to about 90°; chest near the floor.

Curl-up: knees at 90°, hands at sides or crossed on chest; shoulder blades lift off the mat.

Sit-and-reach: knees straight, feet flat against the box, reach held for 2 seconds.

50 m dash: crouch or block start, low drive phase, finish through the line without slowing.

Shuttle run: touch the line, not just approach it; low body position on turns saves time.

Throwing events: implement must land within the sector; stepping out of the circle before landing is a foul.

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

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

BMI = mass (kg) ÷ height (m)²; 18.5–24.9 is classified as normal for adults.

Target heart rate = 60–80% of maximum heart rate; maximum heart rate ≈ 220 − age.

Progressive overload, specificity, reversibility, and individuality are the core training principles.

Warm-up raises muscle temperature and blood flow; cool-down prevents blood pooling and reduces soreness.

Wellness includes social, emotional, mental, and environmental dimensions beyond physical fitness.

Games are classified as invasion, net/wall, striking/fielding, and target games.

A football pitch is 90–120 m long and 45–90 m wide; a basketball court is 28 m × 15 m.

Skills are grouped as locomotor, manipulative, and non-locomotor.

An over in cricket has six legal deliveries; the bowler's foot must stay behind the popping crease.

Volleyball allows three touches per side; a block does not count as one of the three.

A kabaddi raider must chant continuously and return within 30 seconds.

In hockey, a goal counts only if struck from inside the shooting circle (D).

Knockout with N teams needs N − 1 matches; round-robin needs N(N − 1)/2 matches.

Byes = next power of two above N minus N.

League points usually 2 for a win, 1 for a draw, 0 for a loss.

Officials include referee, umpire/assistant, scorer, timekeeper, and table officials.

A direct free kick may score directly; an indirect free kick must touch another player first.

Basketball: 24-second shot clock and 8-second backcourt rule.

Badminton game to 21 points, two-point lead required, 29-all decides on next point.

A false start in athletics leads to immediate disqualification.

Communicable diseases spread by air, water, food, vectors, and contact; non-communicable diseases do not.

Hygiene measures: bathing, handwashing, oral care, clean clothing and footwear.

Balanced diet: 50–60% carbohydrate, 12–15% protein, 20–30% fat.

Deficiencies: vitamin A → night blindness; vitamin C → scurvy; vitamin D → rickets; iron → anaemia; iodine → goitre.

Adolescence (10–19 years) brings rapid growth and increased nutritional needs.

Substance abuse affects the nervous system first; tobacco and alcohol are common gateway substances.

Community health relies on safe water, sanitation, immunisation, and health education.

First-aid sequence: check scene safety, check responsiveness and breathing, call for help, then care (DRSABCD).

RICE: Rest, Ice 15–20 min, Compression, Elevation; avoid heat and massage for 48 hours.

Adult CPR: 30 compressions at 100–120/min, 5–6 cm deep, then 2 rescue breaths.

Severe bleeding: direct pressure with a clean cloth and elevation; do not remove embedded objects.

Fracture: immobilise in the position found with a splint and sling; never straighten the bone.

Burns: cool with running water 10–20 minutes, cover with sterile non-stick dressing; no oil or ice.

Heat exhaustion: shade, loose clothing, oral rehydration solution, wet cloths.

Ashtanga Yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Asanas: standing (tadasana, vrikshasana), sitting (padmasana, vajrasana), supine (shavasana), inverted (sirsasana).

Pranayama types: anulom-vilom, bhastrika, kapalbhati, ujjayi.

Surya Namaskar has 12 positions and works major muscle groups and the cardiorespiratory system.

Aerobic exercise is sustained rhythmic activity at 60–80% of maximum heart rate for 20–30 minutes.

FITT principle: Frequency, Intensity, Time, Type.

Aerobics session: warm-up 5–10 min, conditioning 20–40 min, cool-down 5–10 min.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; water has no energy value.

Athletes need 1.2–2.0 g protein per kg body mass daily; carbohydrate loading is used before endurance events.

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

Intrinsic risk factors: age, body composition, muscle imbalance, previous injury; extrinsic: surface, footwear, training errors.

Overuse injuries (shin splints, tendinitis, stress fractures) result from repetitive stress without recovery.

Sprain = ligament; strain = muscle/tendon; dislocation = displacement of joint surfaces.

Protective equipment and correct technique reduce injury risk substantially.

Career paths: coaching, PE teaching, sports journalism, sports medicine, sports management, fitness training, officiating.

NSQF levels run from 1 to 10; the SSC pre-vocational course aligns with entry-level skill qualifications.

Sports entrepreneurship: gyms, academies, sports goods retail, event management, sports tourism, online coaching.

Certification from recognised fitness institutes and federations raises employability.

Sports management covers event planning, sponsorship, marketing, facility management, and athlete representation.

A business plan covers market need, location, equipment cost, pricing, and break-even analysis.

Sports physiotherapy and athletic training require professional qualifications beyond general physical education.

Skill demonstration is assessed on technique, body position, follow-through, and consistency, not speed alone.

Push-up: body straight from head to heels; elbows bend to about 90°; chest near the floor.

Curl-up: knees at 90°, hands at sides or crossed on chest; shoulder blades lift off the mat.

Sit-and-reach: knees straight, feet flat against the box, reach held for 2 seconds.

50 m dash: crouch or block start, low drive phase, finish through the line without slowing.

Shuttle run: touch the line, not just approach it; low body position on turns saves time.

Throwing events: implement must land within the sector; stepping out of the circle before landing is a foul.

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

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

BMI = mass (kg) ÷ height (m)²; 18.5–24.9 is classified as normal for adults.

Target heart rate = 60–80% of maximum heart rate; maximum heart rate ≈ 220 − age.

Progressive overload, specificity, reversibility, and individuality are the core training principles.

Warm-up raises muscle temperature and blood flow; cool-down prevents blood pooling and reduces soreness.

Wellness includes social, emotional, mental, and environmental dimensions beyond physical fitness.

Games are classified as invasion, net/wall, striking/fielding, and target games.

A football pitch is 90–120 m long and 45–90 m wide; a basketball court is 28 m × 15 m.

Skills are grouped as locomotor, manipulative, and non-locomotor.

An over in cricket has six legal deliveries; the bowler's foot must stay behind the popping crease.

Volleyball allows three touches per side; a block does not count as one of the three.

A kabaddi raider must chant continuously and return within 30 seconds.

In hockey, a goal counts only if struck from inside the shooting circle (D).

Knockout with N teams needs N − 1 matches; round-robin needs N(N − 1)/2 matches.

Byes = next power of two above N minus N.

League points usually 2 for a win, 1 for a draw, 0 for a loss.

Officials include referee, umpire/assistant, scorer, timekeeper, and table officials.

A direct free kick may score directly; an indirect free kick must touch another player first.

Basketball: 24-second shot clock and 8-second backcourt rule.

Badminton game to 21 points, two-point lead required, 29-all decides on next point.

A false start in athletics leads to immediate disqualification.

Communicable diseases spread by air, water, food, vectors, and contact; non-communicable diseases do not.

Hygiene measures: bathing, handwashing, oral care, clean clothing and footwear.

Balanced diet: 50–60% carbohydrate, 12–15% protein, 20–30% fat.

Deficiencies: vitamin A → night blindness; vitamin C → scurvy; vitamin D → rickets; iron → anaemia; iodine → goitre.

Adolescence (10–19 years) brings rapid growth and increased nutritional needs.

Substance abuse affects the nervous system first; tobacco and alcohol are common gateway substances.

Community health relies on safe water, sanitation, immunisation, and health education.

First-aid sequence: check scene safety, check responsiveness and breathing, call for help, then care (DRSABCD).

RICE: Rest, Ice 15–20 min, Compression, Elevation; avoid heat and massage for 48 hours.

Adult CPR: 30 compressions at 100–120/min, 5–6 cm deep, then 2 rescue breaths.

Severe bleeding: direct pressure with a clean cloth and elevation; do not remove embedded objects.

Fracture: immobilise in the position found with a splint and sling; never straighten the bone.

Burns: cool with running water 10–20 minutes, cover with sterile non-stick dressing; no oil or ice.

Heat exhaustion: shade, loose clothing, oral rehydration solution, wet cloths.

Ashtanga Yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Asanas: standing (tadasana, vrikshasana), sitting (padmasana, vajrasana), supine (shavasana), inverted (sirsasana).

Pranayama types: anulom-vilom, bhastrika, kapalbhati, ujjayi.

Surya Namaskar has 12 positions and works major muscle groups and the cardiorespiratory system.

Aerobic exercise is sustained rhythmic activity at 60–80% of maximum heart rate for 20–30 minutes.

FITT principle: Frequency, Intensity, Time, Type.

Aerobics session: warm-up 5–10 min, conditioning 20–40 min, cool-down 5–10 min.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g; water has no energy value.

Athletes need 1.2–2.0 g protein per kg body mass daily; carbohydrate loading is used before endurance events.

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

Intrinsic risk factors: age, body composition, muscle imbalance, previous injury; extrinsic: surface, footwear, training errors.

Overuse injuries (shin splints, tendinitis, stress fractures) result from repetitive stress without recovery.

Sprain = ligament; strain = muscle/tendon; dislocation = displacement of joint surfaces.

Protective equipment and correct technique reduce injury risk substantially.

Career paths: coaching, PE teaching, sports journalism, sports medicine, sports management, fitness training, officiating.

NSQF levels run from 1 to 10; the SSC pre-vocational course aligns with entry-level skill qualifications.

Sports entrepreneurship: gyms, academies, sports goods retail, event management, sports tourism, online coaching.

Certification from recognised fitness institutes and federations raises employability.

Sports management covers event planning, sponsorship, marketing, facility management, and athlete representation.

A business plan covers market need, location, equipment cost, pricing, and break-even analysis.

Sports physiotherapy and athletic training require professional qualifications beyond general physical education.

Skill demonstration is assessed on technique, body position, follow-through, and consistency, not speed alone.

Push-up: body straight from head to heels; elbows bend to about 90°; chest near the floor.

Curl-up: knees at 90°, hands at sides or crossed on chest; shoulder blades lift off the mat.

Sit-and-reach: knees straight, feet flat against the box, reach held for 2 seconds.

50 m dash: crouch or block start, low drive phase, finish through the line without slowing.

Shuttle run: touch the line, not just approach it; low body position on turns saves time.

Throwing events: implement must land within the sector; stepping out of the circle before landing is a foul.