Punjab PSEB Senior Secondary NSQF Physical Education cheat sheet

Health-related fitness components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition; skill-related components: speed, agility, balance, coordination, power, reaction time.

FITT principle: Frequency (training days per week), Intensity (percent of max or RPE), Time (duration per session), Type (mode of exercise); progression follows the overload principle.

Target heart rate by Karvonen method: THR = ((HRmax − HRrest) × intensity%) + HRrest; HRmax estimated as 220 − age.

Progressive overload means training stimulus rises gradually; the reversibility principle states fitness is lost when training stops (detraining).

Specificity (SAID principle): adaptations match the specific muscles, energy systems, and movement patterns trained.

Warm-up raises muscle temperature and blood flow and reduces injury risk; cool-down aids venous return and reduces blood pooling.

Aerobic training uses continuous activity at moderate intensity for 20-60 minutes; anaerobic training uses short high-intensity intervals with rest.

Rest and recovery days are part of the plan: adaptation occurs during recovery, and overtraining shows as persistent fatigue, poor sleep, and declining performance.

Volleyball: six players per side, rally scoring to 25 points (win by 2), fifth set to 15; a team may contact the ball three times before returning it, and a block does not count as a team contact.

Basketball: five players per side, four 10-minute quarters under FIBA rules; 24-second shot clock, 3 seconds in the restricted area, five personal fouls cause disqualification.

Football (soccer): eleven players per side, two 45-minute halves; a direct free kick may score directly, an indirect free kick must touch another player before a goal counts.

Kabaddi: seven players per side; a raider must chant 'kabaddi' continuously and cross the baulk line; a raid ends on a touch, tackle, or return without a point.

Hockey: eleven players per side, four 15-minute quarters; a penalty corner is taken from the backline, and only the goalkeeper may use the feet and kickers inside the circle.

Cricket: an over is six legal deliveries; a batsman is out bowled, caught, LBW, run out, stumped, hit wicket, or by other dismissals defined in the Laws.

Athletics track: a standard track is 400 m, with staggered starts so every runner covers the same distance; a false start results in disqualification.

Game rules change across federations; confirm the current edition of the governing body's rulebook before officiating a match.

Skeletal muscle structure: muscle → fascicle → muscle fibre → myofibril; the sarcomere (actin and myosin) is the contractile unit, and sliding-filament theory explains contraction.

Muscle fibre types: slow-twitch (Type I) fibres favour endurance and aerobic metabolism; fast-twitch (Type II) fibres produce greater force and fatigue faster.

Three energy systems: ATP-CP (about 10 seconds, explosive efforts), anaerobic glycolysis (about 10 seconds to 2 minutes), and aerobic oxidation (long duration).

Cardiac output = heart rate × stroke volume; training increases stroke volume, so trained athletes often have a lower resting heart rate.

Lungs exchange oxygen and carbon dioxide in the alveoli; oxygen is carried mainly by haemoglobin in red blood cells.

The nervous system recruits motor units by the size principle, from smaller slow units to larger fast units, as force demand increases.

Levers in the body: a bone is the lever, a joint is the fulcrum, and muscle contraction supplies the effort; most limb levers are third class.

Lactic acid accumulates during high-intensity anaerobic work and is cleared during recovery; delayed-onset muscle soreness peaks 24-72 hours after unaccustomed exercise.

Motivation types: intrinsic motivation comes from enjoyment or mastery; extrinsic motivation comes from rewards such as medals, prizes, or praise.

Arousal and performance follow an inverted-U relationship: too little or too much arousal lowers performance, and the optimum depends on task complexity.

Goal setting works best with specific, measurable, achievable goals; short-term goals build toward long-term goals.

Anxiety has a cognitive component (worry, doubt) and a somatic component (raised heart rate, sweating, muscle tension).

Imagery (mental rehearsal) can improve skill execution when it is vivid, controlled, and practised regularly alongside physical training.

Self-confidence rises with success and vicarious experience (seeing a similar model succeed), and falls with repeated failure.

Team cohesion has task cohesion (shared goals) and social cohesion (interpersonal bonds), and both affect performance.

Attribution of results to controllable factors such as effort supports persistence more than attributing them to uncontrollable factors such as luck.

Macronutrients: carbohydrates provide about 4 kcal/g, protein about 4 kcal/g, and fat about 9 kcal/g; water provides no energy.

Carbohydrate loading raises muscle glycogen before endurance events; pre-event meals should be high in carbohydrate and low in fat and fibre.

Protein supports repair and growth; athletes in strength training need more protein than sedentary people, spread across meals during the day.

Dehydration reduces performance; water loss of about 2% of body mass impairs endurance, so fluid should be replaced before, during, and after exercise.

Vitamins and minerals are micronutrients needed in small amounts; iron deficiency reduces oxygen transport and causes fatigue.

BMI = weight in kg ÷ (height in m)²; it is a screening measure, not a direct measure of body fat.

Anabolic steroids and other doping substances are prohibited; WADA publishes the Prohibited List, and testing follows strict liability (the athlete is responsible for what is in the body).

A balanced diet includes cereals, pulses, vegetables, fruits, milk or milk products, and moderate fats, with adequate fibre and clean drinking water.

Practical assessment usually covers a chosen game or sport, a fitness test battery, and demonstration of correct technique under match conditions.

Standard fitness tests: 50 m sprint for speed, 12-minute run or beep test for endurance, sit-ups for muscular endurance, sit-and-reach for flexibility, and vertical jump for power.

Officiating basics: know the rules, position yourself to see play, use clear signals, keep an accurate score sheet, and apply rules consistently.

First aid for a sprain follows rest, ice, compression, and elevation (RICE) in the first 24-48 hours; do not apply heat early.

A sports injury should be assessed for deformity, swelling, and pain before the player returns; suspected fracture or head injury needs medical referral.

Workplace skills for sports vocations include session planning, equipment checks, safe facility setup, risk assessment, and record keeping.

Communication in coaching uses clear instructions, demonstrations, and feedback; positive specific feedback improves learning more than vague praise.

Ethical conduct includes fair play, respect for opponents and officials, anti-doping compliance, and safeguarding of minors in sports settings.

Circuit training alternates stations that work different muscle groups with short rest, developing strength and endurance together.

Interval training alternates work bouts and recovery periods; the work-to-rest ratio determines whether the aerobic or anaerobic system is stressed.

Weight training variables: load (percent of 1RM), repetitions, sets, rest between sets, and tempo; heavy loads with low reps build strength, lighter loads with high reps build endurance.

Plyometric training uses jump and stretch-shortening movements to develop power; it requires a base of strength and good landing technique.

Fartlek means 'speed play': continuous running with varied pace and terrain, developing both aerobic and anaerobic capacity.

Flexibility methods: static stretching (held), dynamic stretching (controlled movement), and PNF; dynamic stretching is preferred before activity, static after.

Training load should rise in steps, and a typical guideline is to increase volume or intensity by no more than about 10% per week.

Periodisation divides training into macrocycles, mesocycles, and microcycles so that peak form arrives at the main competition.