Punjab PSEB Matric Health & Physical Education flashcards

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

Definition of health

A state of complete physical, mental and social well-being, not merely the absence of disease or infirmity, as defined by the World Health Organization.

Balanced diet

A diet supplying carbohydrates, proteins, fats, vitamins, minerals, roughage and water in correct proportions to meet the body's energy and growth needs.

Body Mass Index

Weight in kilograms divided by the square of height in metres. A value between 18.5 and 24.9 is classified as normal for adults.

Communicable disease

A disease that spreads from an infected person, animal or vector to a healthy person through air, water, food or direct contact, such as tuberculosis or cholera.

Night blindness

Inability to see well in dim light, caused mainly by deficiency of vitamin A, which is needed to form rhodopsin in the retina.

Adolescence

The transitional period from about 10 to 19 years of age marked by rapid physical growth, hormonal changes and developing emotional and social maturity.

Health-related fitness

The five components that support good health: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.

Maximum heart rate

The highest heart rate a person can reach during all-out effort, commonly estimated as 220 minus age in years.

FITT principle

A training guideline specifying Frequency, Intensity, Time and Type of exercise so that a fitness programme is planned, progressive and safe.

Aerobic exercise

Moderate-intensity, sustained activity in which oxygen supply meets demand, such as jogging or cycling, improving heart and lung efficiency.

Warming up

Light preparatory activity before exercise that raises muscle temperature, increases blood flow and reduces the risk of strain or injury.

Agility

A skill-related fitness component describing the ability to change body position and direction quickly while maintaining control and balance.

Overload principle

Training must place a greater demand on the body than it normally experiences for adaptation such as increased strength or endurance to occur.

Sit-and-reach test

A field test in which the seated person reaches forward along a box scale to measure the flexibility of the lower back and hamstrings.

CPR compression rate

For an adult, chest compressions are given at 100 to 120 per minute, 5 to 6 centimetres deep, with 30 compressions to 2 rescue breaths.

First aid for burns

Cool the burn under clean running water for 10 to 20 minutes, remove tight items, cover loosely, and never apply oil, toothpaste or ice.

Controlling severe bleeding

Apply firm direct pressure on the wound with a clean cloth, elevate the limb and bandage; use a tourniquet only if bleeding cannot be controlled.

Splinting a fracture

Immobilise the injured limb with a rigid support that extends beyond the joints above and below the fracture, without trying to straighten the limb.

Choking first aid

For a conscious adult, give up to five back blows between the shoulder blades, then up to five abdominal thrusts, alternating until the object clears.

Fainting first aid

Lay the person flat, raise the legs slightly to improve blood flow to the brain, loosen tight clothing and allow fresh air.

Snakebite first aid

Keep the person calm and still, keep the bitten limb below heart level, remove rings, and reach hospital quickly; do not cut, suck or use a tight ligature.

Recovery position

A side-lying position for an unconscious person who is breathing, which keeps the airway open and allows fluids to drain from the mouth.

Zebra crossing

A marked road area with broad white stripes where pedestrians have priority; crossing there reduces the risk of collision with vehicles.

Safe drinking water

Water made safe by boiling, filtration, chlorination or ultraviolet treatment, then stored covered and taken out with a ladle rather than hands.

Handwashing duration

Washing hands with soap and water for at least 20 seconds, including palms, backs, between fingers and under nails, prevents diarrhoeal disease spread.

Electrical fire response

Switch off the power supply first and use a carbon dioxide or dry powder extinguisher; never pour water on an electrical fire.

Football match duration

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

Cricket over

A set of six legal deliveries bowled by one bowler from one end; an innings ends when ten batters are out or the overs are completed.

Basketball scoring

A field goal scored inside the three-point arc counts two points, beyond the arc counts three, and each successful free throw counts one point.

Kabaddi raider rules

The raider must chant 'kabaddi' continuously, cross into the opponents' half and return within 30 seconds; seven players from each team are on the mat.

Ashtanga yoga

Patanjali's eight-limbed path: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana and samadhi, progressing from ethical conduct to meditation.

Surya Namaskar

A sequence of twelve linked yoga postures performed with coordinated breathing that exercises major muscle groups and can act as a warm-up.