Punjab Board 2026 Class 10 Health and Physical Education Question Paper with Solutions

Regular exercise has several positive effects on the human circulatory system. It strengthens the heart muscle, allowing the heart to pump blood more efficiently throughout the body. As a result, the heart can deliver more oxygen and nutrients to tissues with less effort.

Exercise also improves blood circulation by promoting better functioning of blood vessels and reducing the buildup of fatty deposits in arteries. This helps maintain healthy blood pressure and lowers the risk of cardiovascular diseases such as heart attack and stroke.

Additionally, regular physical activity increases the production of red blood cells and improves oxygen transport in the body, further enhancing overall cardiovascular health.

There are three main types of muscles found in the human body.

Skeletal muscles are attached to bones and are responsible for voluntary movements such as walking, running, and lifting objects. These muscles work under conscious control.

Smooth muscles are found in the walls of internal organs such as the stomach, intestines, and blood vessels. They function involuntarily and help in processes like digestion and regulation of blood flow.

Cardiac muscles are found only in the heart. They contract rhythmically and involuntarily to pump blood throughout the body, ensuring proper circulation.

Vital capacity is the maximum amount of air that a person can forcefully exhale after taking the deepest possible breath. It represents the total usable capacity of the lungs.

Vital capacity is very important for athletes because it determines how efficiently oxygen can be taken into the body and supplied to the muscles during physical activity. A higher vital capacity allows an athlete to take in more oxygen and remove carbon dioxide more effectively.

This improves endurance, delays fatigue, and enhances overall athletic performance, especially in activities that require sustained physical effort such as running, swimming, and cycling.

The human heart is a muscular organ located in the chest between the lungs. It is about the size of a fist and is responsible for pumping blood throughout the body.

Structurally, the heart is divided into four chambers: two upper chambers called the atria (right atrium and left atrium) and two lower chambers called the ventricles (right ventricle and left ventricle). The heart also contains valves that ensure blood flows in only one direction.

The main function of the heart is to pump oxygenated blood to all parts of the body and return deoxygenated blood to the lungs for oxygenation. The right side of the heart pumps deoxygenated blood to the lungs, while the left side pumps oxygen-rich blood to the rest of the body. This continuous circulation supplies oxygen and nutrients to cells and removes waste products.

Malnutrition is a condition that occurs when the body does not receive adequate nutrients such as proteins, vitamins, minerals, and calories required for proper growth and functioning.

The primary causes of malnutrition include inadequate intake of balanced food, poverty, logic of awareness about proper nutrition, and diseases that affect the absorption of nutrients in the body. Poor dietary habits and food shortages can also lead to insufficient nutrient intake.

Malnutrition can result in weakened immunity, stunted growth, fatigue, and increased susceptibility to infections, especially in children.

Isometric contraction occurs when a muscle generates force without changing its length. In this type of contraction, the muscle remains in the same position while tension is produced. For example, holding a heavy object in one position without moving it.

Isotonic contraction occurs when the muscle changes its length while contracting. This type of contraction results in movement. Isotonic contractions are of two types: concentric contraction, where the muscle shortens, and eccentric contraction, where the muscle lengthens while under tension.

Thus, the main difference is that isometric contractions do not produce movement, while isotonic contractions result in movement of body parts.

Obesity is a condition in which excessive body fat accumulates in the body and negatively affects health.

Three main causes of obesity include:

• Excess calorie intake: Consuming high amounts of fatty and sugary foods leads to increased body fat.
• Lack of physical activity: A sedentary lifestyle with little exercise prevents the body from burning excess calories.
• Unhealthy lifestyle habits: Irregular eating patterns, excessive screen time, and lack of sleep can contribute to weight gain.

Obesity can be prevented by maintaining a balanced diet, engaging in regular physical exercise, avoiding junk food, and adopting healthy lifestyle habits such as proper sleep and active daily routines.

Long bones are bones that are longer than they are wide and are mainly found in the arms and legs, such as the femur, humerus, and tibia.

The primary role of long bones is to provide structural support to the body and act as levers that help muscles produce movement. When muscles contract, they pull on these bones, enabling actions such as walking, running, and lifting.

Long bones also contain bone marrow, which plays an important role in the production of blood cells. Additionally, they help store essential minerals like calcium and phosphorus that are necessary for maintaining bone strength and overall body functions.

Participating in physical education provides several social and mental benefits for individuals.

From a social perspective, physical education encourages teamwork, cooperation, and communication among students through various sports and group activities. It helps individuals develop leadership qualities, respect for others, and a sense of sportsmanship.

Mentally, physical activity helps reduce stress, anxiety, and depression. Regular participation in physical education improves mood, boosts self-confidence, and enhances concentration and academic performance. It also promotes discipline and a positive attitude towards life.

Thus, physical education contributes significantly to the overall development of a person's social skills and mental health.

The human respiratory system consists of several organs that work together to help the body breathe and exchange gases.

The main organs of the respiratory system include the nose, which allows air to enter the body and filters dust and other particles. The air then passes through the pharynx and larynx, which act as air passages.

Next, the air moves through the trachea (windpipe), which carries air to the lungs. The trachea divides into two tubes called the bronchi, which lead into the lungs. Inside the lungs, oxygen is absorbed into the blood and carbon dioxide is removed.

The diaphragm, a dome-shaped muscle below the lungs, plays an important role in breathing by helping the lungs expand and contract during inhalation and exhalation.

Communicable diseases are diseases that can spread from one person to another through direct contact, air, water, food, or infected organisms. They are usually caused by microorganisms such as bacteria, viruses, fungi, or parasites. Examples include influenza, tuberculosis, and measles.

Non-communicable diseases, on the other hand, do not spread from person to person. These diseases are generally caused by genetic factors, unhealthy lifestyle habits, environmental conditions, or deficiencies in nutrition. Examples include diabetes, heart disease, and cancer.

Thus, the main difference between the two is that communicable diseases are infectious and transferable, whereas non-communicable diseases are not infectious.

A balanced diet is essential for a sportsperson because it provides the necessary nutrients required for energy, growth, and overall health. It includes the right proportions of carbohydrates, proteins, fats, vitamins, minerals, and water.

Carbohydrates supply the main source of energy needed during physical activity, while proteins help in the growth and repair of muscles. Fats provide additional energy and support various body functions. Vitamins and minerals help regulate body processes and maintain strong bones and immunity.

A balanced diet also helps improve athletic performance, maintain stamina, and speed up recovery after intense training or competition. Therefore, proper nutrition is crucial for the success and well-being of a sportsperson.

In the game of Kabaddi, the bonus line is a line drawn inside the defending team's court that allows the raider to score an additional point.

A raider can earn a bonus point by crossing the bonus line with one foot while keeping the other foot in the air, without being caught by the defenders. However, this rule is applicable only when there are six or more defenders present on the court.

If the raider successfully crosses the bonus line and returns safely to their side of the court, the raiding team is awarded one bonus point. However, if the raider is caught by the defenders during the attempt, the bonus point is not awarded.

A standard volleyball court is rectangular in shape and measures 18 meters in length and 9 meters in width. The court is divided into two equal halves of 9 meters × 9 meters by a net placed at the center.

The boundaries of the court are marked by side lines and end lines. Inside each half of the court, an attack line (also called the 3-meter line) is drawn parallel to the net at a distance of 3 meters. This line separates the front zone from the back zone.

The court also includes the center line under the net that divides the playing area into two equal parts. All these markings help regulate player positions and movements during the game.

Friedrich Ludwig Jahn is widely known as the Father of Modern Physical Education. He was a German educator who played a significant role in promoting physical fitness and gymnastics in the early nineteenth century.

Jahn introduced systematic physical exercises and established the first outdoor gymnasium known as the Turnplatz in Berlin. He believed that physical fitness was essential for the development of strong and disciplined individuals.

Through his efforts, gymnastics and organized physical training became an important part of education, which later influenced physical education programs around the world.