Punjab PSEB Senior Secondary NSQF Physical Education flashcards

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

Health-related fitness components

Cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and body composition. These components are linked to good health and reduced disease risk rather than to sports performance alone.

FITT principle

A framework for exercise prescription: Frequency of sessions, Intensity of effort, Time or duration of each session, and Type of activity. Adjusting these variables controls training load and progression.

Progressive overload

The principle that fitness improves only when the training stimulus gradually exceeds the body's current capacity. Load, volume, or difficulty is increased in steps, followed by adequate recovery.

Specificity (SAID principle)

Adaptation is specific to the imposed demand. Training affects the muscles, energy systems, and movement patterns actually used, so training must resemble the target activity.

Karvonen formula

Target heart rate = ((maximum heart rate − resting heart rate) × intensity percentage) + resting heart rate. Maximum heart rate is commonly estimated as 220 minus age in years.

Reversibility principle

Fitness gains are lost when training stops or is greatly reduced. Detraining appears within weeks as lower endurance, reduced strength, and slower recovery of heart rate after effort.

Volleyball rally scoring

A point is scored on every rally by the team that wins it, regardless of who served. Sets are played to 25 points with a two-point margin, and the deciding set to 15.

Basketball shot clock

Under FIBA rules a team must attempt a shot that touches the rim within 24 seconds of gaining possession. A shorter reset applies after certain stoppages and offensive rebounds.

Kabaddi raid rules

The raider must chant 'kabaddi' continuously, cross the baulk line to earn a bonus opportunity, and return to home court. A raid ends with a touch point, a tackle, or a failed return.

Penalty corner in hockey

Awarded for an offence inside the circle by the defending team. The ball is pushed from the backline, and attackers receive it outside the circle before shooting at goal.

Indirect free kick

A free kick from which a goal cannot be scored directly; the ball must touch another player first. The referee signals it by holding one arm raised until the kick is taken.

Over in cricket

A set of six legal deliveries bowled by one bowler from one end. Wides and no-balls do not count as legal balls, so the over continues until six valid deliveries are completed.

Sliding filament theory

Muscle contraction occurs when actin filaments slide over myosin filaments, shortening the sarcomere. ATP supplies energy and calcium ions trigger the interaction between the filaments.

Slow-twitch fibres

Type I muscle fibres with many mitochondria and high myoglobin content. They contract slowly, resist fatigue, and support posture and long-duration aerobic endurance activities.

ATP-CP system

The immediate energy system using stored ATP and creatine phosphate. It supplies energy for very short, explosive efforts of roughly ten seconds, such as sprints and jumps.

Cardiac output

The volume of blood pumped by the heart per minute, calculated as heart rate multiplied by stroke volume. It rises during exercise to deliver more oxygen to working muscles.

Third-class lever

A lever arrangement in which the effort lies between the fulcrum and the load. Most limb movements, such as the biceps lifting the forearm, work as third-class levers.

Delayed-onset muscle soreness

Pain and stiffness in muscles that peaks about 24 to 72 hours after unaccustomed or intense exercise. It is relieved by light activity, stretching, and adequate recovery.

Intrinsic motivation

Motivation that comes from internal satisfaction such as enjoyment, curiosity, or a wish to master a skill. It usually sustains participation longer than external rewards alone.

Inverted-U hypothesis

Performance improves as arousal rises to an optimum level and then declines if arousal becomes too high. The optimum is lower for complex skills and higher for simple ones.

Cognitive anxiety

The mental component of anxiety, shown as worry, negative thoughts, and loss of concentration. It differs from somatic anxiety, which appears as physical signs such as sweating.

Mental imagery

Rehearsing a skill or situation in the mind without physical movement. Vivid, controlled imagery practised with physical training can support skill learning and confidence.

Task cohesion

The degree to which team members share goals and work together to achieve them. It is distinct from social cohesion, which concerns interpersonal liking among team members.

Carbohydrate loading

A preparation strategy that raises muscle glycogen stores before endurance events. It involves high carbohydrate intake and reduced training in the days before competition.

Energy in macronutrients

Carbohydrates and proteins supply about 4 kilocalories per gram, while fats supply about 9 kilocalories per gram. Water and minerals supply no energy.

Body mass index

Weight in kilograms divided by height in metres squared. It is a quick screening tool for weight status but does not directly measure body fat percentage.

Strict liability in doping

The principle that an athlete is responsible for any prohibited substance found in the body, whether or not it was taken intentionally. Ignorance is not a defence.

RICE first aid

Rest, Ice, Compression, and Elevation, applied in the first 24 to 48 hours after a soft-tissue injury. It reduces swelling and pain; heat is avoided in this early phase.

Sit-and-reach test

A field test of lower back and hamstring flexibility. The performer sits with legs straight and reaches forward as far as possible while the score is recorded.

Vertical jump test

A field measure of explosive leg power. The difference between standing reach and the highest point touched during a jump is recorded as the score.

Circuit training

A series of stations, each working a different muscle group, performed in sequence with short rest. It develops strength and muscular endurance together in one session.

Fartlek training

A Swedish term meaning 'speed play'. It is continuous running in which pace and terrain are varied, so aerobic and anaerobic systems are both stressed.