Health & Physical Education

NCERT Class 10 Physical Education Chapter 1 Physical Education: Relation with other Subjects explains the meaning, objectives, and scope of physical education, and how it draws from and connects with disciplines such as Science, Social Science, Mathematics, Geography, History, ICT, and the Arts. It also distinguishes between play, games, and sport, and addresses myths about PE and academic performance.

• 1PE is defined as education through physical activities for the development of total personality in body, mind, and spirit (Central Advisory Board of Physical Education and Recreation).
• 2The four broad objectives of PE are: physical fitness, social efficiency, sports culture, and mental efficiency.
• 3Benefits of PE include healthy lifestyle, improved academic achievement, positive self-image, stronger interpersonal relationships, and development of internal organ systems.
• 4Play is spontaneous, free, separate, uncertain, governed by self-rules, and creative; a game involves more players, a defined goal, and set rules; sport is a physical activity carried out under an agreed set of rules for competition or self-enjoyment.
• 5PE has evolved as a multi-disciplinary subject drawing content from Biology, Genetics, Psychology, Physics, Bio Chemistry, Sociology, Anthropology, History, Culture, Medicine, and Media studies.

NCERT Class 10 Physical Education Chapter 2 Effects of Physical Activities on Human Body explains the short-term and long-term effects of regular physical activity and yoga on the muscular, respiratory, and circulatory organ systems, covering key terms such as vital capacity, oxygen debt, stroke volume, muscle tone, and the role of LDL and HDL.

• 1Muscle fibres enlarge with physical activities, causing an overall increase in muscle size by 60 per cent.
• 2Muscle tone is the partial state of contraction maintained by continuous nerve signals during regular exercise.
• 3Vital capacity is the amount of air inhaled and exhaled with maximum effort; normally 3500–4500 cc, it can reach 5500 cc with regular exercise.
• 4Vital Capacity = Tidal Volume (TV) + Inspiratory Reserve Volume (IRV) + Expiratory Reserve Volume (ERV).
• 5Oxygen debt occurs when the rate of oxygen intake does not match the oxygen requirement during exercise; it is recovered during the rest period.

NCERT Class 10 Physical Education Chapter 3 Growth and Development during Adolescence covers the physical, psychosocial, and health changes that occur between ages 10 and 19, including puberty, secondary sexual characteristics, menstruation, vital body statistics, and risks of adolescent pregnancy.

• 1Adolescence spans 10 to 19 years; puberty begins with increased secretion of sex hormones — testosterone in males, estrogen and progesterone in females.
• 2Two unique features of adolescence: a spurt in physical growth (skeletal, muscular, and glandular tissue) and the transitional period between puberty and adulthood.
• 3Adult height is generally reached between 14 and 18 years; peak muscle mass growth typically occurs around 14 to 16 years.
• 4Secondary sexual characteristics include increased height/weight, change in voice, growth of hair on private parts, development of breasts in girls, widening of shoulders in boys, and activation of sweat and oil glands.
• 5Wet dreams (nocturnal emission) are a normal physiological process in boys involving discharge of semen; the belief that they cause weakness is a myth since semen is continuously replenished in the testes.

NCERT Class 10 Physical Education Chapter 4 Individual Games and Sports I focuses on track and field events as an individual sport, covering their history from the Ancient Olympic Games (776 BC) to the modern era, the classification of track events (sprints, middle distance, long distance, relays, hurdles) and field events (jumping and throwing), combined events like decathlon and heptathlon, and the rules and techniques for each event.

• 1Track events are divided into sprints (100m, 200m, 400m), middle distance (800m, 1500m), long distance (5000m, 10,000m, marathon), relays (4×100m, 4×400m), and hurdles.
• 2Field events include jumping events (long jump, triple jump, high jump, pole vault) and throwing events (shot put, discus, javelin, hammer throw).
• 3Decathlon is a combined event for men comprising 10 events; heptathlon is a combined event for women comprising 7 events.
• 4First recorded organised track and field events were at the Ancient Olympic Games in 776 BC; modern Olympics began in Greece in 1896, initiated by Pierre-de-Coubertin.
• 5Women's track and field events were introduced at the 1928 Summer Olympics; para Olympic track events were first introduced at the 1960 Summer Para Olympics.

NCERT Class 10 Physical Education Chapter 5 Individual Games and Sports II covers Badminton, Gymnastics, Table Tennis, Tennis, and Swimming, including the history, rules, court or table dimensions, and fundamental techniques of each sport.

• 1Chapter covers five individual sports: Badminton, Gymnastics, Table Tennis, Tennis, and Swimming
• 2Badminton court full width is 6.1 m (singles: 5.18 m), full length 13.4 m; net is 1.524 m high at the centre and 1.55 m at the edges
• 3International Badminton Federation (now Badminton World Federation) was formed in 1934; Badminton Association of India also came into existence in 1934
• 4Gymnastics has five major forms: Artistic, Rhythmic, Trampolining, Tumbling, and Acrobatic; Federation of International Gymnastics was founded in 1881
• 5Men's artistic gymnastics has six events (floor, pommel horse, still rings, vault, parallel bars, horizontal bar); women's has four (floor, vault, uneven bars, balance beam)

NCERT Class 10 Physical Education Chapter 6 Team Games and Sports II covers four sports — Kabaddi, Kho-Kho, Judo, and Wrestling — with detailed history, court/mat specifications, team composition, match duration, scoring rules, and fundamental offensive and defensive skills for each.

• 1Kabaddi court: 13×10 metres for men, 12×8 metres for women; 7 players from a squad of 10–12 take the field at a time
• 2Kabaddi match duration: two 20-minute halves (men/junior boys) or two 15-minute halves (women/junior girls), each with a 5-minute interval
• 3Kabaddi scoring: 1 point per opponent tagged out; eliminating the entire opposing team earns 2 bonus points called 'Lona'
• 4Kho-Kho playground is 27 metres long and 16 metres wide; team has 12 players, 9 take the field; each inning has chasing and running turns of 9 minutes each
• 5Kho-Kho 'kho' signal: the chaser touches a sitting teammate and shouts 'kho' to pass the chasing role to that player

NCERT Class 10 Physical Education Chapter 7 Dietary Considerations and Food Quality explains how to plan a balanced diet based on age, gender, physical activity, and physiological state, along with the specific nutritional needs of sportspersons and the importance of food safety, preservation, and avoiding adulteration.

• 1Dietary planning is a scientific process of developing meal plans for adequate nutrition within available resources, saving energy, time, and money.
• 2Factors affecting meal planning include age, gender, physical activity, physiological state, economic considerations, region/religion/culture, food preferences, and sensory appeal.
• 3Carbohydrates are the major energy source for sportspersons: 3–5 g/kg body weight/day for general fitness; 5–10 g/kg/day for intensive sports like football and weight lifting.
• 4Protein requirement for sportspersons ranges from 1.2–2.0 g/kg body weight/day; a carbohydrate-to-protein ratio of 3:1 or 4:1 is recommended for endurance events.
• 5FSSAI (Food Safety and Standards Authority of India), under the Food Safety and Standards Act 2006, ensures food safety and sets maximum residue limits for pesticides.

NCERT Class 10 Physical Education Chapter 8 Safety Measures for Healthy Living covers precautions at the workplace (machines, insecticides, electricity), first aid procedures including CPR and the recovery position, safe use of medicines, and the causes, consequences, and prevention of substance abuse.

• 1First aid: immediate temporary care to reduce suffering and prevent complications before professional medical help arrives
• 2CPR (Cardio Pulmonary Resuscitation): 30 chest compressions followed by 2 artificial breaths; must begin within 3 minutes of heart stoppage
• 3C-A-B in CPR: Compression, Airways, Breathing
• 4Recovery position: used when a casualty is unconscious but breathing
• 5MCBs (Miniature Circuit Breakers): must be installed at the main switchboard for electrical safety

NCERT Class 10 Physical Education Chapter 9 Healthy Community Living explains how quality of life in a community depends on shared resources, hygiene, cooperative values, and social responsibility, and also covers COVID-19 social distancing, stigma, and the role of camping in building cooperative living skills.

• 1A healthy community ensures all members have access to quality education, safe homes, employment, transportation, physical activity, and nutrition.
• 2Mawlynnong Village (East Khasi Hills, Meghalaya) was declared Asia's cleanest village in 2003 by Discover India Magazine; population 414 as per Census 2011.
• 3Stagnant water and open drains breed mosquitoes, causing malaria, dengue, and chikungunya; water pollution causes cholera, jaundice, diarrhoea, and gastroenteritis.
• 4Poor ventilation, overcrowding, and toxic fumes increase the risk of air-borne diseases.
• 5Social distancing for COVID-19 means staying at least one metre away from another person and avoiding crowded places and public transport.

NCERT Class 10 Physical Education Chapter 10 Social Health explains that social health is the ability to form satisfying interpersonal relationships with others and covers life skills, the roles of schools, teachers, family, and technology in building social health.

• 1Social health is the ability to form satisfying interpersonal relationships and adapt in different social situations.
• 2Constitutional values — Justice, Liberty, Equality, and Fraternity — are directly related to social health.
• 3Nine life skills form the basis of social health: empathy, self-awareness, effective communication, interpersonal relationships, problem-solving, decision-making, creative thinking, critical thinking, and coping with stress.
• 4Schools play a significant role by providing a positive environment, co-curricular activities, sports, and experiential group learning.
• 5Teachers should set an example ('example is better than precept') and discourage vindictive attitudes, selfishness, and jealousy.