Maharashtra HSC NSQF Sports and Physical Trainer flashcards

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

Health-related fitness components

Five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition. They relate to health status, unlike skill-related components such as speed, agility and power.

Fitts and Posner stages

Three stages of motor learning: cognitive (frequent errors, needs demonstration), associative (refinement, fewer errors) and autonomous (automatic execution, attention available for tactics).

Sarcomere

The smallest contractile unit of a muscle fibre, bounded by two Z-lines and containing actin and myosin filaments. Shortening of sarcomeres in series produces whole-muscle contraction.

Sliding filament theory

Calcium binds troponin, moving tropomyosin to expose actin binding sites. Myosin heads attach, pivot using ATP, and pull actin filaments toward the sarcomere centre, shortening the muscle.

Cardiac output

The volume of blood pumped by the heart per minute, equal to heart rate multiplied by stroke volume. Resting values are about 5 L/min, rising to 20-25 L/min at maximal exercise.

ATP-CP system

The immediate energy system using stored ATP and phosphocreatine for maximal-intensity efforts lasting roughly 0 to 10 seconds. It recovers quickly with rest but has very limited capacity.

FITT-VP principle

Exercise prescription framework: Frequency, Intensity, Time, Type, Volume and Progression. Each variable is manipulated to match the client's goal, fitness level and health status.

Periodisation

Systematic planning of training into macrocycles (annual), mesocycles (weeks to months) and microcycles (about a week), sequencing preparation, competition and transition phases to peak at the right time.

Plyometric training

Exercises using the stretch-shortening cycle, such as jumps and bounds, to develop explosive power. Ground contact should be brief and volume controlled to limit joint stress.

Tapering

A planned reduction in training volume while maintaining intensity for one to three weeks before competition. It dissipates accumulated fatigue while preserving fitness, improving performance.

Harvard step test

A cardiorespiratory fitness test using a standard step and cadence. Fitness index equals exercise duration in seconds times 100, divided by twice the sum of three 30-second recovery pulses.

Karvonen formula

Method for target heart rate using heart rate reserve: target equals (HRmax minus HRrest) multiplied by intensity percentage, plus HRrest. It accounts for individual resting heart rate.

Body mass index

Body mass in kilograms divided by height in metres squared. It screens weight status at population level but does not distinguish muscle from fat, limiting use in athletes.

PAR-Q screening

A pre-participation questionnaire asking about symptoms, known disease and risk factors. Any positive answer requires medical clearance before vigorous exercise or fitness testing.

Protein needs for strength athletes

Strength and power athletes require approximately 1.6 to 2.2 grams of protein per kilogram body mass daily, spread across meals, to support muscle repair and adaptation.

Carbohydrate loading

Increasing carbohydrate intake to about 8 to 12 grams per kilogram body mass daily for 24 to 48 hours before endurance competition, maximising muscle glycogen stores.

Sweat rate calculation

Body mass lost during exercise in grams plus fluid consumed in millilitres minus urine output, divided by exercise duration in hours. It guides individual hydration planning.

Creatine monohydrate loading

A protocol of about 20 grams daily in divided doses for five to seven days, followed by 3 to 5 grams daily maintenance, to increase phosphocreatine stores and repeated high-intensity performance.

PRICE protocol

Acute soft tissue injury management: Protect, Rest, Ice, Compression and Elevation in the first 48 hours. Ice is applied for 10 to 20 minutes with a skin barrier.

Delayed onset muscle soreness

Muscle soreness and stiffness peaking 24 to 72 hours after unaccustomed, especially eccentric, exercise. It resolves with light activity, hydration and time rather than total inactivity.

Acute-to-chronic workload ratio

Recent one-week training load divided by the average of the preceding four weeks. Values above roughly 1.5 indicate a rapid load spike associated with increased injury risk.

Adult CPR ratio

For adult resuscitation, deliver 30 chest compressions at 100 to 120 per minute, depth 5 to 6 centimetres, followed by 2 rescue breaths, and attach an AED as soon as available.

Concussion management

Any suspected concussion requires immediate removal from play, no same-day return, and a graduated return-to-play protocol only after medical clearance.

Heat stroke recognition

A medical emergency with core temperature above 40 degrees Celsius, confusion or collapse, and hot skin. Begin rapid cooling and call emergency services immediately.

Inverted-U theory

Performance rises with arousal up to an optimal point, then declines. The optimum is lower for complex fine-motor tasks and higher for simple gross-motor tasks.

Self-determination theory

Motivation quality depends on satisfaction of three needs: autonomy, competence and relatedness. Fulfilling them supports intrinsic motivation and long-term adherence to training.

SMART goals

Goals that are specific, measurable, achievable, relevant and time-bound. Process goals, such as technique targets, usually produce better skill learning than outcome goals alone.

Round robin tournament

A format where every team plays every other team. With n teams the number of matches is n(n-1)/2; an odd number of teams requires a bye each round.

Volleyball rally scoring

Each rally awards a point. Sets are played to 25 points, the deciding set to 15, always winning by two, with a maximum of three touches per side.

Informed consent

Obtaining a client's voluntary agreement after explaining the purpose, procedures, risks, benefits and right to withdraw. It must precede assessment and programme participation.

Scope of practice

The professional limits of a trainer's competence and legal authority. Trainers prescribe exercise but must refer diagnosis, medical nutrition therapy and rehabilitation to licensed professionals.

Break-even point

The volume of sales at which total revenue equals total cost, calculated as fixed costs divided by price per unit minus variable cost per unit.

Risk management cycle

Identify hazards, assess likelihood and severity, apply controls in order of elimination, substitution, isolation, administration and protective equipment, then record and review.