WBCHSE HS Health and Physical Education cheat sheet

WHO (1948) defines health as a state of complete physical, mental and social well-being, not merely the absence of disease or infirmity.

Physical education is education through physical activities for the development of the whole person; it is an integral part of general education, not an extracurricular extra.

Health education aims at changing knowledge, attitude and behaviour (KAB) in that order; knowledge alone does not produce behaviour change.

Ancient Indian roots: Yoga and Ayurveda; Greek roots: gymnasium and 'sound mind in a sound body'; modern PE in India grew through the 1920s–1950s physical training and scouting movements.

Objectives of PE are commonly grouped as physical, mental, social, emotional and neuro-muscular development.

Related terms: physical training (conditioning only), recreation (voluntary, pleasurable), physiotherapy (remedial), and sports (competitive, rule-bound).

Scope of PE includes games, athletics, gymnastics, yoga, swimming, camping, first aid and health instruction.

National bodies: Sports Authority of India (1984), NSNIS Patiala; school curriculum is guided by NCERT and state boards such as WBCHSE.

Growth = increase in size/measurable quantity (height, weight); development = qualitative change in function and skill. Growth is a part of development.

Cephalocaudal law: development proceeds head to foot; proximodistal law: from centre of body outwards.

Infancy (0–2 yr), early childhood (2–6), later childhood (6–12), adolescence (12–19), adulthood (19+); puberty in girls ~10–14 yr, boys ~12–16 yr.

Adolescent growth spurt lasts about 2–3 years; girls' peak height velocity precedes boys' by roughly two years.

Physical fitness = health-related components (cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition) + skill-related components (speed, agility, balance, coordination, power, reaction time).

BMI = weight (kg) / height (m)^2; adult normal range 18.5–24.9. Waist–hip ratio > 0.90 (men) or > 0.85 (women) indicates central obesity risk.

Kraus–Weber test and Harvard step test measure fitness; Harvard step test index = (duration of exercise in seconds × 100) / (2 × sum of three 30-second recovery pulse counts).

Motor development follows a sequence: head control, rolling, sitting, crawling, standing, walking; skipping and throwing refine later.

Six nutrients: carbohydrates, proteins, fats, vitamins, minerals, water; fibre (roughage) is a non-nutrient component of diet.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g. 1 kcal = 4.184 kJ.

A balanced diet supplies all nutrients in correct proportion plus roughage and water, matched to age, sex and activity.

Macronutrient energy split commonly taught: carbohydrate 55–60%, fat 20–30%, protein 10–15% of total energy.

Protein: 1 g/kg body weight/day for adults; growing children and athletes need more (athletes roughly 1.2–2.0 g/kg).

Deficiency diseases: protein-energy malnutrition (kwashiorkor, marasmus), vitamin A (night blindness), vitamin B1 (beriberi), vitamin C (scurvy), vitamin D (rickets), iodine (goitre), iron (anaemia).

Fat-soluble vitamins A, D, E, K are stored in the liver; water-soluble B-complex and C are not stored and need daily intake.

Glycaemic index ranks carbohydrate foods by blood-glucose rise; low-GI foods are preferred for sustained energy and diabetes control.

First aid is immediate, temporary care given before professional help; the aims are to preserve life, prevent worsening and promote recovery.

DRABC sequence: Danger, Response, Airway, Breathing, Circulation; adult CPR = 30 chest compressions to 2 rescue breaths, compression depth 5–6 cm, rate 100–120/min.

RICE for soft-tissue injury: Rest, Ice (15–20 min, never directly on skin), Compression, Elevation; avoid heat and massage for 48–72 hours.

Sprain = ligament injury; strain = muscle/tendon injury; fracture = break in bone; dislocation = displacement of bone ends from a joint.

Types of fracture: closed (simple), open (compound), greenstick (incomplete, common in children), comminuted (multiple fragments).

Bleeding control: direct pressure with a sterile pad, elevate the limb, pressure bandage; tourniquet only as a last resort.

Burns: cool with running water for 10–20 minutes; do not burst blisters or apply oil; rule of nines estimates burn area (head 9%, each arm 9%, each leg 18%, trunk front 18%, back 18%).

Fainting: lay the casualty flat, raise the legs, loosen tight clothing, ensure fresh air; do not splash water on the face.

Communicable diseases spread by direct contact, droplet/air, water and food (faecal-oral), vectors, blood and sexual contact.

Non-communicable diseases (NCDs) are chronic, non-transmissible and largely lifestyle-linked: cardiovascular disease, diabetes, cancer, COPD, obesity.

Tuberculosis: Mycobacterium tuberculosis, airborne droplet spread, treated by DOTS with a multi-drug regimen; BCG gives partial protection.

Malaria: Plasmodium parasite transmitted by female Anopheles mosquito; dengue: virus transmitted by Aedes aegypti, which bites during daytime.

Cholera and typhoid are water/food-borne; prevention is safe water, sanitation, hand hygiene and vaccination where available.

HIV is transmitted by unprotected sex, infected blood and mother-to-child routes; it is not spread by hugging, sharing food or mosquito bites.

Type 2 diabetes is linked to obesity, inactivity and diet; type 1 is autoimmune insulin deficiency. Hypertension is defined as BP ≥ 140/90 mmHg.

NCD risk factors are modifiable (tobacco, alcohol, unhealthy diet, inactivity, obesity) or non-modifiable (age, sex, heredity).

Personal hygiene covers bathing, oral care, hair and nail care, clean clothing and handwashing; handwashing with soap reduces diarrhoeal transmission substantially.

Environmental hygiene: safe drinking water, sanitary latrines, garbage disposal, drainage, vector control and ventilation.

Food hygiene principles: wash hands and utensils, separate raw and cooked food, cook thoroughly, keep food at safe temperature, use safe water.

Dental hygiene: brush twice daily with fluoride toothpaste; dental caries is linked to sugar frequency, not just quantity.

Menstrual hygiene: clean absorbent material changed every 4–6 hours, washing, and safe disposal; poor hygiene raises infection risk.

School health services include periodic medical check-ups, immunisation records, first-aid boxes, and screening for vision, hearing and dental defects.

Vector control: eliminate stagnant water (Anopheles and Aedes breeding), use nets and repellents, and keep drains flowing.

Occupational and sports hygiene: clean kit, foot care to prevent athlete's foot, and prompt care of cuts to prevent tetanus.

Muscle contraction types: isotonic (tension constant, joint moves), isometric (length constant, no movement), isokinetic (constant speed).

Aerobic work uses oxygen and glycogen/fat with high ATP yield; anaerobic work uses ATP-CP and glycolysis and produces lactic acid, causing fatigue.

Immediate effects of exercise: increased heart rate, stroke volume, cardiac output, breathing rate, tidal volume, body temperature and sweating.

Long-term effects: cardiac hypertrophy, lower resting heart rate (bradycardia in trained athletes), greater stroke volume and vital capacity, more capillaries and mitochondria in muscle.

Cardiac output (Q) = heart rate × stroke volume; average resting Q is about 5 L/min and can rise to 20–25 L/min in maximal exercise.

Vital capacity is the maximum air exhaled after maximum inhalation; tidal volume is the air moved per normal breath (about 500 mL).

Oxygen debt is the extra oxygen consumed after exercise to repay the deficit and remove lactic acid; second wind is the relief felt after early breathlessness.

Regular exercise lowers resting blood pressure, improves insulin sensitivity, raises HDL cholesterol and supports bone density.

Principles of training: overload, progression, specificity, reversibility, individuality, recovery and variation.

FITT: Frequency, Intensity, Time, Type - the four variables used to prescribe a training load.

Warm-up prepares body and mind (pulse-raising, mobility, skill-related); cool-down aids venous return and reduces stiffness.

Methods: continuous training (aerobic base), interval training (speed/anaerobic), circuit training (mixed fitness), plyometrics (explosive power), weight training (strength), fartlek (varied pace).

Strength types: maximum, explosive (power) and strength endurance; power = force × velocity.

Periodisation divides the year into preparatory, competition and transition phases; a macrocycle contains mesocycles and microcycles.

Progressive load example: 3 sets × 8–12 repetitions at 60–80% of 1RM for hypertrophy; 1–5 repetitions at 85–95% for maximal strength.

Overtraining signs: persistent fatigue, rising resting heart rate, poor sleep, mood drop and falling performance; management is rest and reduced load.

Football: 11 players per side, match 90 minutes (two 45-minute halves), offside judged in the attacking half; a direct free kick may score, an indirect one may not.

Basketball: 5 players per side, four quarters of 10 minutes (FIBA), 24-second shot clock, 3-second rule in the restricted area, 5 personal fouls disqualify a player.

Volleyball: 6 players per side, rally point system to 25 (win by 2), best of five sets, maximum three touches per side, rotation clockwise on winning service.

Cricket: 11 players per side, an over is six legal balls, an LBW or bowled dismissal needs the ball to hit the stumps; a no-ball gives a free hit in limited-overs formats.

Kabaddi: raider must chant 'kabaddi' continuously and cross the baulk line; a raid ends on return or on being tackled; 30-second raid limit.

Athletics: standard track is 400 m; a false start leads to disqualification; in long jump the take-off foot must not cross the board.

Officiating duties: pre-match checks, enforcing rules, keeping score and time, signalling decisions, and reporting; the referee has final authority.

Fundamental skills: passing, dribbling, shooting, tackling (football/hockey); service, smash, block (volleyball); grip, stance, footwork (racket games).

Patanjali's Ashtanga Yoga: yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, samadhi.

Yama = social restraints (ahimsa, satya, asteya, brahmacharya, aparigraha); niyama = personal observances (shaucha, santosha, tapas, svadhyaya, ishvarapranidhana).

Asana is a steady, comfortable posture; pranayama is regulation of breath - nadi shodhana, bhastrika, ujjayi, kapalbhati.

Surya Namaskar has 12 steps and works major muscle groups; it is a complete warm-up and flexibility routine.

Common asanas and benefits: bhujangasana (cobra) for spine; vajrasana for digestion; shavasana for relaxation; halasana for thyroid and spine.

Relaxation techniques: progressive muscle relaxation (tense–release muscle groups), autogenic training, meditation, and guided imagery.

Lifestyle diseases (hypokinetic diseases) include obesity, type 2 diabetes, hypertension, coronary artery disease and osteoporosis; inactivity is a shared risk factor.

Yoga contraindications: avoid inversions in hypertension and neck injury, avoid deep twists in pregnancy, and never force a stretch beyond comfort.

Sports psychology studies behaviour in sport; key variables are motivation, arousal, anxiety, attention, confidence and group cohesion.

Motivation: intrinsic (enjoyment, mastery) vs extrinsic (medals, money); arousal and performance follow the inverted-U hypothesis, with an optimum level for each task.

Anxiety has cognitive (worry) and somatic (racing heart) components; state anxiety is situational, trait anxiety is a stable personality disposition.

Goal setting: SMART goals (specific, measurable, achievable, relevant, time-bound); short-term goals build towards long-term goals.

Team cohesion has task and social dimensions; social loafing is reduced when individual contributions are identifiable.

Sociology of sport examines socialisation, gender, caste, class, media and commercialisation; sport can promote integration but also reflect inequality.

Ethics in sport: fair play, respect for opponents and officials, and rejection of doping (WADA Code), match-fixing and age fraud.

Doping control: urine and blood testing, therapeutic use exemptions, and sanctions such as competition bans and loss of results.

Psychological skills training (PST) includes imagery, self-talk, relaxation, concentration and pre-performance routines.

Imagery is mental rehearsal of a skill using all senses; it works best when combined with physical practice.

Pre-competitive anxiety management: breathing control, progressive relaxation, positive self-talk, and simulation training.

Aggression in sport is hostile (intent to harm) or instrumental (within rules to gain advantage); assertion is legitimate force, not aggression.

Burnout has three markers: emotional exhaustion, depersonalisation and reduced sense of accomplishment; rest and load management are the response.

Leadership styles in teams: autocratic, democratic and laissez-faire; democratic style generally improves satisfaction and cohesion.

Fair play and sportsmanship include shaking hands, accepting decisions, and not simulating injury or deceiving officials.

Inclusion issues: gender equity, disability sport (Paralympics classification), and access for disadvantaged groups.

School health programme components: health appraisal, health instruction, healthful school environment, and school–community health services.

First-aid box contents: sterile gauze, adhesive plaster, bandage rolls, antiseptic, scissors, gloves, ORS sachet, and a list of emergency numbers.

Playground safety: inspect surfaces and equipment, remove stones and glass, keep adequate run-off space, and supervise contact games.

Heat illness progression: heat cramps, heat exhaustion (heavy sweating, weakness) and heat stroke (hot dry skin, confusion) - a medical emergency.

Hydration rule: drink water before, during and after activity; ORS is used for dehydration from diarrhoea or heavy sweating.

Communicable disease control in schools: exclusion of sick children, ventilation, surface cleaning, and immunisation record checks.

Ergonomics for students: correct desk height, screen at eye level, and breaks to prevent postural strain and eye fatigue.

Emergency preparedness: fire drill, evacuation routes, and a named teacher responsible for first aid and medical referral.

Anthropometric measures: height, weight, skinfold thickness, arm and waist girth; used to estimate body composition and nutritional status.

Ideal weight rules of thumb: Broca's index = height (cm) − 100 for men, − 105 for women; BMI is the standard screening tool.

Cardiorespiratory tests: Harvard step test, 12-minute Cooper run, 1.6 km run, 20 m multi-stage shuttle test.

Strength and endurance tests: sit-ups in 1 minute, push-ups, grip dynamometer, and 1RM testing for maximal strength.

Flexibility tests: sit-and-reach box; speed tests: 50 m sprint; agility tests: shuttle run; power tests: vertical jump and standing broad jump.

Percentile growth charts compare a child's height and weight with age- and sex-matched peers; crossing centiles downwards warrants review.

Talent identification uses anthropometry, motor performance and skill tests, but early selection risks missing late developers.

Test reliability means repeatable results; validity means the test measures what it claims to measure.

Pre-competition meal: high carbohydrate, low fat and low fibre, eaten 3–4 hours before; avoid untried foods on match day.

Carbohydrate loading raises muscle glycogen before endurance events; it is not useful for short, high-intensity events.

During prolonged exercise, 30–60 g carbohydrate per hour maintains blood glucose; fluid intake should match sweat loss.

Post-exercise recovery: carbohydrate plus protein within 30–60 minutes restores glycogen and supports repair.

Ergogenic aids: creatine and caffeine have evidence; anabolic steroids and stimulants are prohibited and harmful.

Eating disorders in athletes: anorexia nervosa and bulimia, more common in weight-class and aesthetic sports; warning signs include rapid weight loss and secretive eating.

Food groups: energy-giving (cereal, fat), body-building (pulses, milk, meat) and protective (fruit, vegetables).

Food adulteration and food safety: check dates, avoid artificial colouring, and wash produce; FSSAI sets Indian standards.

ATP-CP (phosphagen) system: immediate, lasts about 10 seconds, no oxygen, used in sprints and jumps.

Anaerobic glycolysis: about 10 seconds to 2 minutes, produces lactic acid, used in 400 m and 200 m swims.

Aerobic system: beyond 2 minutes, uses carbohydrate and fat with oxygen, yields the most ATP per glucose molecule.

Lactic acid accumulation lowers muscle pH and impairs contraction; active recovery clears it faster than passive rest.

Training adaptations: increased red blood cell and haemoglobin count, higher capillary density, larger mitochondrial volume, and improved fat oxidation.

Body temperature regulation during exercise: sweating and vasodilation cool the body; humidity reduces evaporative cooling and raises heat-stroke risk.

Exercise in children differs from adults: higher heart rate, lower stroke volume, lower anaerobic capacity, and faster heat gain.

Second wind and stitch (side stitch) are common during early exercise; slow breathing and reduced pace usually relieve them.

Training load = volume × intensity; volume is measured in time, distance or repetitions, intensity in % of maximum or speed.

Supercompensation: after a load and recovery, performance rises above the previous level; inadequate recovery causes a decline.

Detraining (reversibility) begins within 1–2 weeks of inactivity; strength and endurance decline at different rates.

Injury prevention: proper warm-up, correct technique, progressive load, protective equipment, and adequate rest.

Common sports injuries: sprain (ankle), strain (hamstring), tendinitis (Achilles), shin splints, and stress fracture from repeated loading.

Return-to-play criteria: pain-free full range of motion, full strength, and sport-specific skill testing; premature return raises re-injury risk.

Altitude training increases red blood cells but must be carefully timed; heat acclimatisation takes about 7–14 days.

Tapering reduces volume while keeping intensity before competition to maximise performance.

Hockey: 11 players per side, four 15-minute quarters, a goal is valid only from inside the shooting circle.

Badminton: 21-point rally scoring, best of three games, win by 2 points at 20–20 and cap at 30; service must be below the waist.

Table tennis: 11-point games, best of five or seven, service toss of at least 16 cm, and alternation of service every 2 points.

Handball: 7 players per side, two 30-minute halves, only the goalkeeper may enter the goal area, and a player may take three steps without dribbling.

Kho-Kho: 9 players per side, two innings of chasing and running, 9 minutes each; a runner is out on being touched or on entering the wrong direction.

Swimming: freestyle, backstroke, breaststroke and butterfly; in breaststroke the hands must not be pulled past the hips.

Officiating tools: whistle, stopwatch, score sheet, cards (yellow warning, red expulsion in football and hockey).

Skill teaching progression: demonstration, explanation, practice, feedback and correction, moving from simple to complex.

Obesity management: yoga plus aerobic exercise and a calorie-controlled diet; a daily energy deficit of about 500 kcal gives roughly 0.5 kg loss per week.

Diabetes: regular asanas and pranayama improve insulin sensitivity; caution is needed with breath retention.

Hypertension: slow breathing and shavasana reduce sympathetic activity; inverted postures are avoided.

Asthma: pranayama such as anulom-vilom and ujjayi may improve breath control; avoid dusty or cold environments.

Back pain: core-strengthening asanas (bhujangasana, shalabhasana, makarasana) plus posture correction.

Stress management: meditation, yoganidra and progressive relaxation reduce cortisol and improve sleep quality.

Yoga session structure: prayer, warm-up (pavanmuktasana series), asanas, pranayama, and relaxation (shavasana).

Lifestyle disease prevention: 150 minutes of moderate activity per week, no tobacco, limited alcohol and salt, and adequate sleep.

Inverted-U hypothesis (Yerkes–Dodson): performance rises with arousal to an optimum and then falls; complex skills have a lower optimum.

Drive theory: performance = habit strength × drive; it predicts a linear rise with arousal, which holds only for simple, well-learned skills.

Achievement motivation: need to achieve (nAch) versus need to avoid failure; high nAch athletes prefer challenging, moderately difficult tasks.

Self-efficacy (Bandura) grows through mastery experiences, vicarious experience, verbal persuasion and physiological state.

Attribution theory: success attributed to internal, controllable causes (effort) sustains motivation better than luck or ability attributions.

State vs trait anxiety: state anxiety is the momentary response to a situation; trait anxiety is a stable tendency to perceive situations as threatening.

Attention: broad–narrow and internal–external dimensions; concentration narrows under high arousal.

Team cohesion develops through shared goals, clear roles, communication and success; social loafing rises when effort is not identifiable.

Socialisation through sport teaches rules, cooperation, discipline and leadership; it can also reinforce aggression if unsupervised.

Gender equity: equal access, facilities and media coverage; stereotypes can limit girls' participation.

Commercialisation effects: sponsorship and media revenue raise professionalism but can increase doping and match-fixing pressure.

Doping control: WADA prohibited list covers anabolic agents, peptide hormones, beta-2 agonists, diuretics, stimulants and masking agents.

Athlete whereabouts rules require location information; three missed tests in 12 months can lead to a ban.

Fair play: respect for rules, opponents, officials and the spirit of the game; simulation and time-wasting violate it.

Inclusion and access: rural and para athletes face barriers of facilities, coaching and finance; government schemes aim to widen access.

Ethical issues: age fraud in youth events, sexual harassment, and exploitation of young athletes; safeguarding policies are mandatory.

Cross-domain link: inactivity raises obesity, which raises type 2 diabetes and hypertension risk - the core of lifestyle disease prevention.

Fitness testing sequence: screen health, warm up, test, cool down; standardise order, time of day and instructions for valid comparison.

First aid in sport: stop activity, assess using DRABC, apply RICE for soft-tissue injury, and refer for suspected fracture or head injury.

Balanced diet and performance: carbohydrate for fuel, protein for repair, fat for endurance, vitamins and minerals for regulation, water for cooling.

Training prescription links FITT with principles of overload and recovery; monitoring uses resting heart rate, sleep and performance.

Psychology supports performance through goal setting, arousal control and imagery; ethics protects the integrity of that performance.

Yoga integrates physical, respiratory and mental training and is used in lifestyle disease management and stress reduction.

Assessment in PE uses both theory (rules, physiology, nutrition) and practical (skills, fitness tests, officiating) components.

Injury classification: acute (sudden, e.g., sprain) versus chronic/overuse (gradual, e.g., tendinitis, stress fracture).

Head injury red flags: loss of consciousness, vomiting, confusion, unequal pupils, or worsening headache - refer immediately; do not allow return to play.

Concussion management: remove from play, rest, and follow a graded return-to-sport protocol over several days.

Muscle cramp: stretch the muscle gently, massage, and replace fluids and electrolytes with ORS.

Dislocation and suspected fracture: immobilise in the found position, apply a splint, and do not attempt to reduce the joint.

Rehabilitation phases: rest and protection, restore range of motion, restore strength, then sport-specific function and return to play.

Taping and bracing support healing but do not replace strength and proprioceptive training.

Emergency action plan: know the venue address, emergency number, nearest hospital, and who calls and who stays with the casualty.

Chain of infection: causative agent, reservoir, portal of exit, mode of transmission, portal of entry, susceptible host; breaking any link prevents spread.

Immunisation schedule: BCG, OPV/IPV, DPT, hepatitis B, measles-rubella; vaccines may be live attenuated or killed.

Herd immunity protects unvaccinated individuals when a high proportion of the population is immune.

Droplet precautions: distance, ventilation, masks and covering the mouth when coughing.

Vector-borne control: remove stagnant water, use insecticide-treated nets, and apply repellent; dengue mosquitoes breed in clean stored water.

Water-borne disease prevention: boil or filter water, chlorinate supplies, and separate drinking water from waste.

Isolation and notification: some diseases (cholera, polio, tuberculosis) must be reported to public health authorities.

Antibiotic resistance is driven by misuse; complete the prescribed course and never share antibiotics.

During exercise, sympathetic activity raises heart rate and contractility while parasympathetic tone falls; vagal tone returns during recovery.

Blood flow redistributes: working muscle receives a larger share while splanchnic and renal flow fall.

Stroke volume rises with training and with filling (Frank–Starling law); resting heart rate falls as stroke volume rises.

Muscle fibre types: slow-twitch (type I, endurance, aerobic) and fast-twitch (type II, power, anaerobic).

Muscle hypertrophy results from repeated overload with adequate protein; atrophy follows disuse.

Respiratory response: tidal volume rises most at moderate intensity, breathing rate rises more at high intensity.

Blood lactate threshold marks the intensity above which lactate accumulates faster than it is cleared.

Maximal oxygen uptake (VO2max) is the best single index of aerobic power and is expressed in mL/kg/min.

Health promotion (Ottawa Charter, 1986) has five action areas: healthy public policy, supportive environments, community action, personal skills and reorientation of health services.

Levels of prevention: primary (before disease), secondary (early detection/screening), tertiary (rehabilitation and limiting disability).

Health belief model: perceived susceptibility, severity, benefits and barriers predict preventive behaviour.

Stages of behaviour change: precontemplation, contemplation, preparation, action, maintenance.

Health communication channels: interpersonal, mass media, and community/school-based approaches; credibility and cultural fit matter.

School health education should be age-appropriate, participatory and linked to local health problems.

Evaluation of health programmes uses indicators such as knowledge change, behaviour change and health outcomes.

Peer education and life-skills training (decision-making, refusal, coping) are effective for adolescents.

Health-related fitness components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition.

Skill-related components: speed, agility, balance, coordination, power and reaction time.

FITT prescription for health: moderate aerobic activity 30 minutes on 5 days a week, or vigorous activity 20–25 minutes on 3 days.

Resistance training for general fitness: 2–3 sessions per week, 8–12 repetitions, 2–3 sets, major muscle groups.

Flexibility: static stretches held 15–30 seconds, repeated 2–4 times, after warm-up or at the end of a session.

Progressive overload must be gradual, roughly a 5–10% increase in load per week to limit injury risk.

Fitness test battery: 50 m sprint (speed), shuttle run (agility), sit-and-reach (flexibility), 1-minute sit-ups (endurance), 12-minute run (aerobic).

Resting heart rate and heart-rate reserve (max HR − resting HR) are used to set training intensity zones.

Skill classification: gross vs fine, open vs closed, discrete vs continuous vs serial; open skills are performed in unpredictable environments.

Learning stages (Fitts and Posner): cognitive, associative and autonomous; feedback shapes the transition.

Types of feedback: intrinsic, extrinsic, knowledge of results and knowledge of performance; immediate feedback helps beginners.

Transfer of learning: positive transfer (similar skills), negative transfer (conflicting habits) and zero transfer.

Tactical principles: creating and using space, support, penetration, and transition between attack and defence.

Team formations: football 4-4-2 or 4-3-3; basketball zone or man-to-man defence; volleyball 5-1 or 6-2 system.

Periodisation of skill training: simple to complex, slow to fast, and part to whole practice.

Warm-up for skill work includes mobility, dynamic stretching and sport-specific drills, not prolonged static stretching.

Ashtanga yoga's eight limbs progress from ethical restraints to meditation and finally samadhi.

Hatha yoga emphasises physical postures and breath control as preparation for meditation.

Asana practice principles: steady and comfortable posture, slow breathing, no jerky movement, and awareness of the body.

Pranayama types: nadi shodhana (alternate nostril), bhastrika (bellows), ujjayi (victorious breath), kapalbhati (skull shining), sheetali (cooling).

Bandhas (locks) - jalandhara, uddiyana, mula - are used with breath retention by advanced practitioners.

Surya Namaskar sequence links 12 positions with breath and works the whole body.

Contraindications: avoid breath retention in hypertension and pregnancy; avoid deep backbends in spinal injury.

Yoga for children should be playful, short and supervised, with emphasis on posture and breathing rather than long holds.

Personality perspectives: trait (stable characteristics), situation (environment-driven) and interactional (both).

Aggression theories: instinct (Freud), frustration–aggression (Dollard), and social learning (Bandura) - aggression is learned through observation and reinforcement.

Assertive behaviour is within the rules and goal-directed; hostile aggression is intended to harm.

Arousal regulation techniques: breathing, progressive relaxation, imagery, self-talk and pre-performance routines.

Group development stages: forming, storming, norming, performing and adjourning.

Role clarity and acceptance reduce conflict; ambiguity in roles lowers team performance.

Coach–athlete relationship quality (closeness, commitment, complementarity, co-orientation) affects motivation and satisfaction.

Psychological readiness for return from injury includes confidence, low fear of re-injury and motivation to adhere to rehabilitation.

Sport as a social institution interacts with education, economy, media, politics and religion.

Social stratification: class, caste and gender affect access to facilities, coaching and competition.

Media effects: broadcasting revenue and sponsorship raise the profile of popular sports while marginalising others.

Governance: national federations, state associations and school boards administer sport; WADA, IOC and national anti-doping agencies regulate ethics.

Sport and national identity: international events build pride but can also fuel nationalism and hostility.

Commercialisation risks: athlete exploitation, early specialisation, and prioritising entertainment over athlete welfare.

Community sport programmes improve social capital, youth engagement and health in underserved areas.

Safeguarding: policies against harassment, abuse and discrimination are required in schools and clubs.

Lifestyle risk factors: tobacco, alcohol, unhealthy diet, physical inactivity, obesity, stress and poor sleep.

Tobacco: nicotine causes dependence; smoking raises risk of lung cancer, COPD and coronary disease; passive smoking harms bystanders.

Alcohol: impairs coordination and judgement, raises accident risk, and damages the liver over time.

Sleep: adolescents need 8–10 hours; chronic sleep loss impairs memory, mood and performance.

Screen time and sedentary behaviour should be limited; breaks every 30–40 minutes reduce postural strain.

Stress management: physical activity, relaxation, time management, social support and, when needed, professional help.

Preventive health checks: blood pressure, blood sugar, BMI and dental check-ups at regular intervals.

Mental health: recognise warning signs (withdrawal, mood change, falling grades) and refer to a counsellor; never stigmatise.

Adult CPR: check responsiveness and breathing, call for help, give 30 compressions then 2 breaths, repeat; use an AED as soon as available.

Child and infant CPR: give 5 rescue breaths first, then 15 compressions to 2 breaths for infants and children (ratio differs from adult).

Choking (adult): encourage coughing; if ineffective, give 5 back blows then 5 abdominal thrusts (Heimlich manoeuvre), alternating.

Recovery position: for an unconscious but breathing casualty, place on the side to keep the airway clear.

Shock signs: pale cold clammy skin, rapid weak pulse, thirst, restlessness; lay the casualty down, keep warm, do not give food or drink.

Snake bite: immobilise the limb below heart level, remove rings, do not cut or suck the wound, and transfer to hospital.

Electric shock: switch off the source before touching the casualty, then assess and begin CPR if needed.

Emergency numbers in India: 112 (emergency), 108 (ambulance); give location, casualty count and nature of injury.

Strength training methods: isometric, isotonic (free weights, machines), isokinetic, plyometric and circuit training.

Speed training: acceleration runs, flying sprints, sprint drills and resisted/assisted running; full recovery between repetitions.

Endurance training: continuous, interval, fartlek and cross-training; intensity set by heart rate or pace.

Flexibility methods: static, dynamic, ballistic (avoided for most) and PNF (contract–relax).

Coordination and agility drills: ladder drills, cone dribbling, and change-of-direction tasks.

Training session structure: warm-up, main component, cool-down; the main component targets the dominant fitness component.

Monitoring load: session RPE × duration gives a simple training-load score; resting heart rate and sleep track recovery.

Youth training: prioritise technique and general fitness; avoid heavy maximal lifting before physical maturity.

Factors affecting growth: heredity, nutrition, hormones (growth hormone, thyroid, sex hormones), exercise, sleep and disease.

Infancy and early childhood: rapid growth, myelination and motor milestones; nutrition and stimulation are critical.

Later childhood: steady growth, improved coordination, and readiness for skill learning.

Adolescence: growth spurt, sexual maturation (Tanner stages), and psychosocial change; body image concerns are common.

Growth charts track height, weight and head circumference; faltering growth signals undernutrition or illness.

Secular trend: average adult height has increased over generations with better nutrition and health.

Motor development milestones: sitting ~6 months, standing ~9–12 months, walking ~12–15 months (approximate).

Age estimation uses dental and skeletal maturity; it matters in youth sport age verification.

Communicable diseases are caused by pathogens and can spread between people; NCDs are not transmitted and are usually chronic.

India's epidemiological transition: communicable diseases persist while NCDs rise with urbanisation and ageing.

NCDs cause the majority of global deaths; cardiovascular disease is the leading cause worldwide.

Screening for NCDs: blood pressure, blood glucose, lipid profile, BMI and cancer screening (cervical, breast).

Modifiable risk factor reduction prevents a large share of NCDs: no tobacco, healthy diet, activity and weight control.

Communicable disease surveillance: case reporting, outbreak investigation, and vector and water monitoring.

Vaccination is the most cost-effective communicable disease prevention; cold-chain maintenance protects vaccine potency.

Health education links both categories: hygiene for communicable disease and lifestyle change for NCDs.