Punjab PSEB Matric NSQF Physical Education key terms

The ability of the body to carry out daily tasks with vigour and alertness, without undue fatigue, and with enough energy left for leisure activities and emergencies.

The five components of fitness linked to good health: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. These reduce the risk of lifestyle disease.

Fitness components that support sports performance rather than health: speed, agility, balance, coordination, power, and reaction time. These matter most in competitive games.

The ability of the heart, blood vessels, and lungs to supply oxygen to working muscles over a long period. Improved by jogging, cycling, swimming, and other continuous aerobic activity.

The maximum force a muscle or muscle group can produce in a single effort. Built through resistance training with heavier loads and fewer repetitions.

The ability of a muscle or group to keep contracting against a moderate load for a long time. Trained by circuit work and higher repetitions with lighter resistance.

The range of movement possible at a joint or group of joints. It depends on muscle elasticity, joint structure, and regular stretching, and it lowers injury risk.

The proportion of fat mass to lean mass (muscle, bone, water) in the body. It is assessed by measures such as BMI, skinfold thickness, and waist circumference.

The ability to change body position and direction quickly while keeping control. It is tested by shuttle runs and improved through ladder drills and cone work.

The ability to produce force quickly, combining strength and speed. Examples include a standing long jump and a vertical jump; it is central to throwing and jumping events.

The rate at which the body or a body part moves from one point to another. It depends on stride, reaction, and muscle fibre type, and is measured over fixed distances.

The interval between a stimulus, such as a starter's signal, and the first body movement in response. It is a skill-related component trained with starting drills.

A short phase of light activity and dynamic movement before training or competition. It raises muscle temperature, increases blood flow, and reduces the chance of injury.

Gentle activity and static stretching done after exercise to bring heart rate down gradually and help remove waste products from muscles. It reduces stiffness and dizziness.

Controlled lengthening of muscles and tendons to improve or maintain range of motion. Static, dynamic, and PNF methods are common; bouncing (ballistic) stretching is discouraged.

Activity performed at moderate intensity with oxygen supply meeting demand, such as jogging or cycling, sustained for several minutes. It strengthens the heart and lungs.

Short, high-intensity activity where oxygen supply cannot keep up with demand, such as sprinting or heavy lifting. It builds speed, power, and muscle strength.

The maximum volume of oxygen the body can take up and use per minute during intense exercise, usually expressed in millilitres per kilogram per minute. It is the best single marker of aerobic fitness.

Body Mass Index, calculated as weight in kilograms divided by height in metres squared. It gives a rough screen for underweight, normal, overweight, and obesity categories.

A by-product formed when muscles break down glucose without enough oxygen during intense effort. Its build-up causes the burning sensation and fatigue in working muscles.

Exercise in which muscles work against an opposing force, using body weight, free weights, machines, or bands. It increases strength, muscle size, and bone density.

A series of different exercises performed one after another with brief rest between stations, repeated for several rounds. It develops strength and endurance together in limited time.

Alternating bouts of higher-intensity work with recovery periods, such as fast running followed by walking. It improves speed and aerobic capacity efficiently.

The total volume and intensity of work an athlete performs in a session or week. It must rise gradually so the body adapts without breaking down.

The rule that the body improves only when it is asked to do more than it is used to. Load, repetitions, or duration must increase progressively for fitness to grow.

The planned, gradual increase of training stress over weeks and months. Increasing weight, distance, or pace in small steps allows steady improvement without injury.

The period of rest, sleep, and light activity that allows tissues to repair and energy stores to refill after training. Without recovery, performance drops and injury risk rises.

A condition of prolonged fatigue, poor performance, disturbed sleep, and low motivation caused by too much training with too little rest. It needs reduced load and adequate recovery.

Damage to muscles, ligaments, tendons, bones, or joints during sport, such as sprains, strains, and fractures. Causes include poor warm-up, faulty technique, and overuse.

First aid for soft-tissue injury: Rest, Ice, Compression, and Elevation. It limits swelling and pain in the first 24 to 48 hours before further medical assessment.

Immediate help given to an injured or ill person before professional medical care arrives. It includes assessing the scene, checking breathing, controlling bleeding, and calling for help.

A diet supplying all nutrients in the right proportions: carbohydrates, proteins, fats, vitamins, minerals, fibre, and water. It supports growth, energy, and recovery for an active student.

Nutrients needed in large amounts for energy and body building: carbohydrates, proteins, and fats. Carbohydrates fuel exercise, proteins repair tissue, and fats support hormones and insulation.

Maintaining adequate body water before, during, and after activity. Even mild dehydration reduces strength, endurance, and concentration, especially in hot weather.

A heat illness with heavy sweating, weakness, dizziness, and nausea caused by fluid loss during activity in hot conditions. The person should be moved to shade and given fluids.

The overall purpose of the subject: developing physical fitness, motor skills, sportsmanship, discipline, and lifelong healthy habits in students through planned movement and sport.

Fair play, respect for opponents, officials, and rules, and gracious behaviour whether winning or losing. It is a core value assessed in practical physical education.

Cooperation and mutual support among players who put the group's success above personal glory. It is built through group games, drills, and shared goal setting.

The National Skills Qualifications Framework, which organises vocational qualifications into levels by learning outcomes and links school subjects to skill-based job roles.