Physical Education (CBSE Class

Cheatsheet Content

### Chapter 1: Planning in Sports - **Meaning & Objectives of Planning:** Systematic organization, achieving goals, efficiency, coordination. - **Various Committees & Their Responsibilities:** - **Organizing Committee:** Overall supervision. - **Technical Committee:** Rules & regulations. - ****Finance Committee:** Budget & expenses. - **Publicity Committee:** Promotion. - **Transportation Committee:** Travel arrangements. - **Medical Committee:** First aid & health. - **Tournament:** - **Knock-out:** Loser eliminated, fewer matches. - **League (Round Robin):** Every team plays every other team, true winner. - **Combination:** Mix of knock-out & league. - **Challenge:** Specific type, e.g., ladder/pyramid. - **Procedure to Draw Fixtures:** - **Knock-out:** Byes calculation ($2^n - N$), seeding (special advantage). - **League:** Cyclic method, Staircase method. - **Intramural & Extramural:** - **Intramural:** Within the institution (e.g., inter-house). - **Extramural:** Between institutions. - **Specific Sports Programmes:** Sports Day, Health Run, Run for Fun, Run for Unity. ### Chapter 2: Sports & Nutrition - **Concept of Balanced Diet & Nutrition:** Adequate intake of all essential nutrients. - **Macro & Micro Nutrients:** - **Macro:** Carbohydrates, Fats, Proteins, Water (needed in large amounts). - **Micro:** Vitamins, Minerals (needed in small amounts). - **Nutritive & Non-Nutritive Components of Diet:** - **Nutritive:** Carbohydrates, Fats, Proteins, Vitamins, Minerals, Water. - **Non-Nutritive:** Fibre, Colour compounds, Flavour compounds. - **Eating for Weight Control:** - **Healthy weight:** BMI (Body Mass Index). - **Pitfalls of dieting:** Fad diets, unhealthy practices. - **Food Myths & Facts:** Common misconceptions about food and nutrition. ### Chapter 3: Yoga & Lifestyle - **Yoga:** Meaning, importance & benefits (physical, mental, spiritual). - **Asanas as Preventive Measure:** - **Obesity:** Tadasana, Katichakrasana, Pavanmuktasana, Ardha Chakrasana, Paschimottanasana, Halasana, Bhujangasana. - **Diabetes:** Tadasana, Pavanmuktasana, Ardha Matsyendrasana, Halasana, Paschimottanasana, Bhujangasana, Yogamudra. - **Asthma:** Sukhasana, Chakrasana, Gomukhasana, Parvatasana, Bhujangasana, Paschimottanasana, Matsyasana. - **Hypertension:** Tadasana, Katichakrasana, Uttanpadasana, Ardha Halasana, Vakrasana, Bhujangasana, Shavasana. - **Back Pain:** Tadasana, Katichakrasana, Ardha Matsyendrasana, Vakrasana, Bhujangasana, Shalabhasana. - **Procedure, Benefits & Contraindications for each Asana.** ### Chapter 4: Physical Education & Sports for CWSN (Children with Special Needs) - **Concept of Disability & Disorder:** - **Disability:** Impairment limiting activity. - **Disorder:** Disruption of normal physical/mental functions. - **Types of Disability:** - **Cognitive:** Dyslexia, ADHD. - **Intellectual:** Down syndrome. - **Physical:** Paralysis, amputation. - **Causes & Nature of Disability:** Genetic, environmental, accidents. - **Disability Etiquettes:** Respectful communication & interaction. - **Advantages of Physical Activities for CWSN:** Improved motor skills, self-esteem, social interaction. - **Strategies to Make Physical Activities Accessible for CWSN:** Adapted equipment, modified rules, inclusive environment. ### Chapter 5: Children & Women in Sports - **Children:** - **Growth & Development:** Stages (infancy, childhood, adolescence). - **Common Postural Deformities:** Knock-knees, Flat foot, Round shoulders, Lordosis, Kyphosis, Scoliosis. - **Corrective Measures:** Specific exercises for each deformity. - **Women:** - **Sports Participation:** Barriers (societal, physiological). - **Female Athlete Triad:** Disordered eating, amenorrhea, osteoporosis. - **Special Considerations:** Menstrual dysfunction, pregnancy, menopause. ### Chapter 6: Testing & Measurement in Sports - **Motor Fitness Test:** - **Aahper Youth Fitness Test:** Pull-ups/Flexed Arm Hang, Bent Knee Sit-ups, Shuttle Run, Standing Broad Jump, 50-yard Dash, 600-yard Run/Walk. - **General Motor Fitness:** Barrow 3-item General Motor Ability Test (Standing Broad Jump, Zig-Zag Run, Medicine Ball Put). - **Measurement of Cardiovascular Fitness:** Harvard Step Test (Score = $\frac{100 \times \text{test duration in seconds}}{2 \times (\text{sum of 3 pulse counts in recovery})}$). - **Ricli & Jones Senior Citizen Fitness Test:** Chair Stand Test, Arm Curl Test, Chair Sit & Reach Test, Back Scratch Test, 8-foot Up & Go Test, 6-Minute Walk Test. - **BMI & Waist Hip Ratio:** - **BMI:** $\frac{\text{weight (kg)}}{\text{height (m)}^2}$. - **Waist Hip Ratio:** $\frac{\text{waist circumference}}{\text{hip circumference}}$. ### Chapter 7: Physiology & Injuries in Sports - **Physiological Factors Determining Components of Physical Fitness:** - **Strength:** Muscle size, fibre type, training. - **Endurance:** Aerobic capacity, lactate threshold. - **Speed:** Muscle composition, nervous system efficiency. - **Flexibility:** Joint structure, elasticity of muscles/ligaments. - **Effect of Exercise on Muscular System:** Hypertrophy, increased blood supply, improved coordination. - **Effect of Exercise on Cardio-Respiratory System:** Increased heart size, lower resting heart rate, increased lung capacity. - **Sports Injuries:** - **Classification:** Soft tissue (contusion, abrasion, laceration, sprain, strain), bone (fracture - simple, compound, greenstick, comminuted, impacted, oblique, transverse), joint (dislocation). - **Causes & Prevention:** Warm-up, proper technique, equipment, environment. - **First Aid:** RICE principle (Rest, Ice, Compression, Elevation). ### Chapter 8: Biomechanics & Sports - **Meaning & Importance of Biomechanics in Sports:** Study of mechanical laws relating to movement, enhancing performance, injury prevention. - **Types of Movements:** Flexion, Extension, Abduction, Adduction, Rotation. - **Newton's Laws of Motion & Their Application in Sports:** - **1st Law (Inertia):** Object at rest stays at rest, object in motion stays in motion. E.g., starting a sprint. - **2nd Law (Acceleration):** F = ma. E.g., throwing a ball. - **3rd Law (Action-Reaction):** For every action, there is an equal and opposite reaction. E.g., jumping. - **Friction & Sports:** Helps/hinders movement (e.g., shoe grip, cycling). ### Chapter 9: Psychology & Sports - **Personality:** - **Definition & Types:** Trait theory (Big Five), Type A/B. - **Motivation:** Intrinsic (internal drive), Extrinsic (external rewards). - **Aggression in Sports:** - **Types:** Hostile (harm intent), Instrumental (achieve goal). - **Causes & Management:** Frustration, pressure, fair play. - **Psychological Attributes:** Self-esteem, mental imagery, goal setting, self-talk. - **Stress, Anxiety & Coping Strategies:** - **Stress:** Eustress (positive), Distress (negative). - **Anxiety:** Cognitive (thoughts), Somatic (physical). - **Coping:** Relaxation, visualization, positive thinking. ### Chapter 10: Training in Sports - **Concept of Sports Training:** Systematic process to improve fitness & performance. - **Principles of Sports Training:** Overload, Specificity, Progression, Individual Differences, Variety, Rest & Recovery. - **Warm-up & Cool-down:** - **Warm-up:** Prepares body for activity (increases HR, blood flow, flexibility). - **Cool-down:** Gradual reduction in intensity (prevents blood pooling, aids recovery). - **Methods of Improving:** - **Strength:** Isometric, Isotonic, Isokinetic exercises. - **Endurance:** Continuous training, Fartlek training, Interval training. - **Speed:** Acceleration runs, Pace runs. - **Flexibility:** Stretching (static, dynamic, ballistic, PNF). - **Coordinative Abilities:** Balance, Rhythm, Reaction ability, Orientation ability, Coupling ability, Adaptability. - **Circuit Training:** Series of exercises performed one after another with minimal rest.