Punjab PSEB Matric Health & Physical Education cheat sheet

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

Communicable diseases spread through air, water, food, vectors and direct contact; non-communicable diseases such as diabetes and hypertension are not transmitted between people.

Balanced diet must supply carbohydrates (55-60% of energy), proteins (10-15%), fats (20-30%), plus vitamins, minerals, roughage and water.

BMI = weight in kilograms divided by height in metres squared; a BMI of 18.5-24.9 is classified as normal for adults.

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

Personal hygiene includes daily bathing, twice-daily tooth brushing, clean trimmed nails, washed hands before eating, and clean clothing.

Disease prevention levels are primary (immunisation, sanitation), secondary (early diagnosis, screening) and tertiary (rehabilitation).

Adolescence is the period from about 10 to 19 years; it brings rapid growth, hormonal change and increased nutritional and emotional needs.

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.

Target heart rate range is roughly 60-80% of maximum heart rate, and maximum heart rate is estimated as 220 minus age in years.

The FITT principle sets Frequency, Intensity, Time and Type of exercise for a training programme.

Warming up raises muscle temperature and reduces injury risk; cooling down after exercise prevents blood pooling and speeds recovery.

Aerobic exercise is moderate, sustained, oxygen-dependent work such as jogging; anaerobic exercise is short, high-intensity work such as sprinting.

The sit-and-reach test measures flexibility, the 50-metre dash measures speed, and the 12-minute run measures cardiovascular endurance.

Overload, progression, specificity and reversibility are the core training principles; stopping training causes detraining within weeks.

First-aid priority sequence: check the scene for danger, check response, open the airway, check breathing, then call for help and begin CPR if breathing is absent.

Adult CPR uses chest compressions at about 100-120 per minute and 5-6 cm deep, with a compression-to-breath ratio of 30:2.

Severe bleeding is controlled by direct pressure on the wound with a clean cloth, then elevation and a pressure bandage; a tourniquet is a last resort.

For a burn, cool the area with clean running water for about 10-20 minutes, remove tight items, cover loosely, and never apply toothpaste, oil or ice.

A fracture is immobilised with a splint that includes the joints above and below the injury; do not attempt to straighten a deformed limb.

For fainting, lay the person flat and raise the legs slightly to restore blood flow to the brain; loosen tight clothing and ensure fresh air.

In choking of a conscious adult, give up to five back blows between the shoulder blades, then up to five abdominal thrusts, alternating.

Snakebite: keep the person calm and still with the bitten limb below heart level, remove rings, and transport to hospital; do not cut, suck or apply a tight ligature.

Road safety rules: walk on the footpath, cross at zebra crossings, look right-left-right before crossing, and never run onto the road from between parked vehicles.

Two-wheeler riders must wear a helmet and pillion riders must wear one too; helmets reduce head-injury severity substantially.

Safe drinking water requires boiling, filtration, chlorination or UV treatment; stored water must be kept covered and drawn with a ladle, not hands.

Handwashing with soap for at least 20 seconds before eating and after using the toilet prevents diarrhoeal disease transmission.

Food safety: eat freshly cooked food, wash fruit and vegetables, avoid cut fruit and uncovered street food, and check expiry dates.

Electricity safety: never touch switches with wet hands, do not overload sockets, and use rubber-soled footwear when handling appliances.

Fire safety: keep a clear exit, use a wet cloth over the nose and mouth to escape smoke, crawl low under smoke, and never use water on electrical fires.

School and playground safety includes inspecting equipment, using mats for landings, and maintaining discipline during physical activity.

A standard football match has two halves of 45 minutes each with a 15-minute interval, and each team fields 11 players including the goalkeeper.

A cricket team fields 11 players; an over consists of six legal deliveries, and an innings ends when ten wickets fall.

A basketball team has five players on court; a field goal inside the arc scores two points, beyond the arc three, and a free throw one.

A volleyball team has six players on court and rotates clockwise when it wins the serve; a set is normally played to 25 points.

Kabaddi: the raider must chant 'kabaddi' continuously and return to his half within 30 seconds; a team has seven players on the mat.

Hockey: a team has 11 players including the goalkeeper, and a match has four quarters of 15 minutes in current international play.

Yoga: Patanjali's Ashtanga yoga has eight limbs, beginning with yama and niyama and including asana, pranayama and dhyana.

Surya Namaskar is a sequence of twelve linked postures that works major muscle groups and can serve as a warm-up.