Punjab PSEB Senior Secondary Physical Education & Sports flashcards

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

Physical Education

Planned, systematic instruction in physical activity and movement that develops the whole person physically, mentally, socially, emotionally and morally, and is educational, structured and assessed.

Biological objectives of PE

Objectives concerned with the body: organic development such as strength, endurance and flexibility, and neuro-muscular development such as coordination and skill acquisition.

Career: sports physiotherapy

A physical education pathway in which the candidate trains in injury assessment, manual therapy and exercise rehabilitation to restore athletes' function after sport injury.

Health-related fitness components

Five components measured for health: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. They are distinct from skill-related components such as speed and agility.

Body Mass Index formula

BMI equals body mass in kilograms divided by height in metres squared. WHO adult bands are under 18.5 underweight, 18.5 to 24.9 normal, 25 to 29.9 overweight, 30 and above obese.

Karvonen target heart rate

Target heart rate equals resting heart rate plus the product of heart-rate reserve and training intensity, where reserve is maximum heart rate minus resting heart rate and maximum is roughly 220 minus age.

Modern Olympic revival

Pierre de Coubertin founded the International Olympic Committee in 1894 in Paris, and the first modern Olympic Games were held in Athens in 1896.

Khel Ratna Award

India's highest sporting honour, now named after Major Dhyan Chand. It recognises outstanding and consistent international performance by an athlete over a defined period.

Dronacharya Award

An Indian national sports award given to coaches for outstanding coaching achievement that has produced medal-winning athletes at international level. It is separate from athlete awards.

Growth versus development

Growth is a quantitative, measurable increase in body size such as height or weight; development is qualitative functional maturation such as skill, organ efficiency and behavioural maturity.

Cephalocaudal and proximodistal

Two directional principles of development: cephalocaudal means head-to-tail progression, and proximodistal means progression from the body centre outward to the limbs.

Peak height velocity

The period of fastest linear growth in adolescence, around age 12 in girls and 14 in boys. Coordination may temporarily lag during this phase.

Fundamental movement skills

Locomotor, stability and manipulative movement patterns such as running, balancing, throwing and catching that form the building blocks for later sport-specific skills.

Physical literacy

The motivation, confidence, physical competence, knowledge and understanding that enable a person to value and take responsibility for lifelong physical activity.

Sensitive period for speed

The pre-pubertal window, roughly ages 7 to 12, when the nervous system is highly trainable, making it the best time to develop speed and technique.

Energy value of macronutrients

Carbohydrate and protein each supply 4 kilocalories per gram, fat supplies 9 kilocalories per gram, and alcohol supplies 7 kilocalories per gram.

Carbohydrate loading

A pre-event strategy that tapers training and raises carbohydrate intake to about 8 to 10 grams per kilogram body mass daily for two to three days before endurance events over 90 minutes.

Validity, reliability, objectivity

Three test criteria: validity means the test measures what it claims, reliability means repeated tests give consistent results, and objectivity means different testers agree on scores.

Cooper 12-minute run estimate

VO2max in millilitres per kilogram per minute is estimated as the distance covered in metres minus 504.9, divided by 44.73 after a twelve-minute run.

Z-score and T-score

Standard scores for comparing performances: Z equals the raw score minus the mean, divided by the standard deviation; T equals 50 plus 10 times Z.

Sliding filament theory

Muscle contraction occurs when actin and myosin filaments slide past each other, with myosin cross-bridges powered by ATP and calcium exposing binding sites on actin.

Cardiac output

The volume of blood pumped per minute, equal to heart rate multiplied by stroke volume. It rises from about 5 litres at rest to 20 to 25 litres at maximal exercise.

Third-class lever in body

The most common lever type in the human body, with the effort between fulcrum and load, favouring speed and range of movement over force production.

Progressive overload principle

Training adaptation requires gradually increasing the demand placed on the body; a practical rule is to raise one variable by about 5 to 10 percent per week.

Periodisation cycles

Structured training planning across a macrocycle of a season or year, mesocycles of several weeks, and microcycles of about one week, with preparatory, competitive and transition phases.

Therapeutic Use Exemption

A WADA-approved permission allowing an athlete with a genuine medical condition to use an otherwise prohibited substance or method without committing an anti-doping rule violation.

Sprain versus strain

A sprain is injury to a ligament, while a strain is injury to a muscle or tendon. Both are graded one to three by severity of tissue damage.

PEACE and LOVE protocol

Current soft-tissue injury guidance: Protect, Elevate, Avoid anti-inflammatories, Compress, Educate, then Load, Optimism, Vascularisation and Exercise during rehabilitation.

Inverted-U hypothesis

The principle that performance improves as arousal rises to a moderate optimum, then declines with further arousal; the optimum varies with task complexity and skill level.

Intrinsic versus extrinsic motivation

Intrinsic motivation comes from internal satisfaction such as enjoyment and mastery, while extrinsic motivation comes from external rewards such as trophies, money or praise.

Sportsmanship versus gamesmanship

Sportsmanship respects the spirit and rules of the contest; gamesmanship exploits rule loopholes to gain unfair advantage without technically breaking any written rule.

Standard basketball court

A basketball court measures 28 metres by 15 metres, and the ring is set at a height of 3.05 metres above the floor at each end.