Punjab PSEB Matric NSQF Physical Education flashcards

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

NSQF full form

National Skills Qualifications Framework: a competency-based framework that places qualifications on ten levels, linking school, vocational and higher education so that skills are recognised nationally.

Health-related fitness components

Five components: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These relate to good health and reduced disease risk rather than to sports performance alone.

Skill-related fitness components

Six components: speed, agility, balance, coordination, power and reaction time. They mainly determine performance in sport and are developed through specific, game-like drills.

BMI formula

Body Mass Index = body mass in kilograms divided by height in metres squared (kg/m²). For school children, BMI-for-age percentile charts are used, not adult cut-offs.

Maximum heart rate estimate

HRmax is estimated as 220 minus age in years. A 15-year-old therefore has an estimated maximum of about 205 beats per minute, used to calculate training zones.

Moderate-intensity heart rate zone

Fifty to seventy per cent of estimated maximum heart rate. For a 15-year-old (HRmax 205) this equals roughly 103 to 143 beats per minute during sustained aerobic activity.

FITT principle

Frequency, Intensity, Time and Type - the four variables used to plan an exercise programme. Changing any one variable alters the training load and the adaptation produced.

Progressive overload principle

The body adapts to a load only when that load is gradually increased above the level it is used to. Increases that are too sudden cause fatigue or injury instead of improvement.

Specificity principle

Training adaptations are specific to the type of activity performed. A runner improves running endurance mainly, so a balanced programme must include separate strength and flexibility work.

Warm-up purpose

A warm-up raises muscle temperature, increases blood flow and heart rate, improves joint mobility and prepares the nervous system, reducing the risk of strain injuries during the main activity.

Cool-down purpose

Gentle activity and stretching after exercise maintain blood circulation, help remove metabolic by-products and prevent blood pooling, which can cause dizziness if exercise stops abruptly.

Cognitive stage of learning

The first skill-learning stage, where the learner forms a mental picture of the skill, makes many errors and needs clear demonstration and frequent external feedback to progress.

Associative stage of learning

The second skill-learning stage, marked by consistent practice, fewer errors and refinement of technique. The learner begins to detect some of their own mistakes with less teacher prompting.

Autonomous stage of learning

The final skill-learning stage, where performance becomes automatic and needs little conscious attention. The learner can perform under pressure and focus on tactics rather than technique.

Intrinsic versus extrinsic feedback

Intrinsic feedback is information the performer senses from their own body and result; extrinsic (augmented) feedback comes from an outside source such as a teacher, coach, video or scoreboard.

RICE first aid

Rest, Ice, Compression, Elevation - the standard immediate management of a soft-tissue injury such as a sprain. Ice is applied over a cloth for about 15 to 20 minutes at a time.

Suspected fracture first aid

Never attempt to straighten or realign the limb. Immobilise it in the position found, support with padding, apply a cold pack over cloth and arrange medical assessment.

Sprain versus strain

A sprain is injury to a ligament, the tissue joining bone to bone, often at the ankle. A strain is injury to a muscle or tendon, the tissue joining muscle to bone.

Muscular strength versus endurance

Strength is the maximum force a muscle group can produce in one effort; muscular endurance is the ability to repeat submaximal contractions or hold a position for a sustained period.

Cardiovascular endurance definition

The ability of the heart, blood vessels and lungs to supply oxygen to working muscles during sustained activity. It is developed by continuous aerobic work such as jogging, cycling or swimming.

Flexibility definition

The range of motion available at a joint or group of joints. It is improved by regular static stretching, best performed after a warm-up or at the end of a session when muscles are warm.

Agility definition

The ability to change body position and direction quickly while maintaining control and balance. Shuttle runs, zig-zag drills and ladder work are typical agility tests and training methods.

Power definition

Power equals strength multiplied by speed - the ability to apply force quickly. Standing broad jump, vertical jump and throwing tests are common measures in school fitness batteries.

Reaction time definition

The interval between a stimulus and the first movement response to it. It is skill-related fitness and is tested by ruler-drop or starting-signal response tasks.

Coordination definition

The ability to link movements of different body parts into a smooth, efficient action. Ball juggling, skipping drills and dribbling tasks are used to develop and assess it.

Balance definition

The ability to keep the body stable in a static position (static balance) or while moving (dynamic balance). It depends on vision, the inner ear and proprioceptive feedback.

Safe equipment handling rule

Before use, check equipment for damage, use the correct size and weight, keep a safe distance from others and return items to storage correctly. Unsafe handling is a competency failure.

Practical assessment in NSQF

Grading against listed competencies and workplace behaviours such as punctuality, correct kit, safety, teamwork and communication, combined with assessment of the actual skill performed.

Obesity and body composition

Body composition is the proportion of fat to lean mass. Excess fat relative to lean mass defines obesity, which raises risk of diabetes, hypertension and joint problems.

Overuse versus acute injury

An acute injury happens suddenly, such as a twist or fall. An overuse injury develops gradually from repeated stress without enough recovery, for example shin pain from sudden mileage increases.

Sportsmanship and fair play

Respecting opponents, officials and rules, accepting results and showing self-control. In NSQF assessment these behaviour values form part of the personal and social competency criteria.

Physical activity guidelines for adolescents

Children and adolescents should average about 60 minutes of moderate-to-vigorous physical activity daily, including vigorous aerobic activity and muscle- and bone-strengthening activities at least three days a week.