Punjab PSEB Senior Secondary NSQF Physical Education study plan

Define physical fitness and list its health-related and skill-related components, writing one Punjabi or English example for each component

Explain the FITT principle and apply it to design a beginner aerobic programme for a sedentary adult

Describe the structure of a skeletal muscle fibre and outline the sliding filament theory of contraction in sequence

Distinguish slow-twitch from fast-twitch fibres and match each type to a suitable sport event

Label the major bones and joints involved in the shoulder and knee and state the movement each joint permits

Compare continuous, interval, fartlek and circuit training methods and state the energy system each mainly stresses

Calculate target heart rate using the Karvonen formula for two different fitness levels

Explain warm-up, cool-down and the overload, progression and reversibility principles with one coaching example each

Trace the path of blood through the heart and name the vessels supplying working skeletal muscle during exercise

Describe the immediate, short-term and long-term effects of exercise on heart rate, stroke volume, breathing rate and tidal volume

Explain the role of the three energy systems during a 100 m sprint, a 400 m race and a marathon, naming the fuel used in each

Describe the acute responses and chronic adaptations of the respiratory and muscular systems to aerobic training

Identify the macronutrients and micronutrients, state their functions and list two Punjabi dietary sources of each

Explain dehydration, heat cramps and heat exhaustion, and state prevention steps for a summer training session

Describe the physiological basis of fatigue and the role of recovery and sleep in adaptation

State the dimensions, player numbers, duration and scoring of kabaddi, kho-kho, volleyball and athletics events on the NSQF syllabus

List the standard fouls and violations in volleyball and kabaddi and describe the referee's signal for each

Explain the duties of scorer, timekeeper, referee and linesman in one team game

Describe the correct technique for one field event and one track event, naming three common faults

Outline the layout of a standard track and mark the starting lines for a 200 m race

Describe the rules and scoring of at least two individual sports including badminton and wrestling or judo, covering service, scoring and common infringements

Explain the structure and purpose of a tournament draw, including knockout and league formats, and seed four teams in a knockout draw

Define motivation, arousal and anxiety and explain the inverted-U hypothesis with a sport example

Describe goal setting using the SMART framework and write three process goals for a school athlete

Explain the role of imagery, concentration and self-talk in performance and describe one technique for each

Explain first aid for sprains, strains, fractures, bleeding and heat stroke, applying the RICE protocol correctly

Describe common sports injuries of the knee, ankle and shoulder and state one prevention measure for each

Define lifestyle diseases including obesity, diabetes and hypertension and link each to physical activity and diet

Explain the harmful effects of tobacco, alcohol and doping, and list the categories of substances banned in sport

Describe the vocational roles in a sports setting such as coach, trainer, physiotherapy assistant and gym instructor, stating two duties of each

Revise fitness components and training principles by answering 30 mixed objective questions and correcting every error with a written reason

Revise game rules and officiating signals by drawing and labelling three playing areas from memory

Revise anatomy and physiology by explaining the heart, lungs and muscle contraction aloud without notes

Solve five numerical problems on target heart rate, BMI and training load

Identify personal weak areas from a timed 40-question mock and rank them by error rate

Rehearse the practical performance checklist for two chosen sports, covering stance, execution and follow-through

Practise officiating one match or drill and record the signals and calls used correctly

Revise nutrition, psychology and lifestyle content through 30 rapid-recall flashcards

Complete two full-length timed papers under exam conditions and mark them strictly

Compile a one-page final revision sheet of the twenty facts most often missed in mocks