Maharashtra HSC NSQF Sports and Physical Trainer key terms

A set of measurable attributes such as cardiorespiratory endurance, muscular strength, flexibility and body composition that allow a person to carry out daily tasks and sport with vigour and without undue fatigue.

The components of fitness linked to reduced disease risk and better daily function: cardiorespiratory endurance, muscular strength and endurance, flexibility and body composition. It excludes sport-specific skills such as agility or reaction time.

Fitness components that mainly support athletic performance rather than health: speed, agility, balance, coordination, power and reaction time. These are trained through sport-specific drills and neuromuscular practice.

The standard reference posture in which a person stands upright, faces forward, with arms at the sides and palms facing forward. All directional terms such as medial, lateral, proximal and distal are described relative to it.

Imaginary flat surfaces through which body motion is described: sagittal (forward-back), frontal (side-to-side) and transverse (rotational). Naming the plane helps a trainer choose suitable exercises for a joint.

Voluntary striated muscle attached to bones by tendons that contracts to produce movement and maintain posture. It works in antagonistic pairs, such as biceps and triceps, around a joint.

Slow-twitch (Type I) fibres contract slowly but resist fatigue and suit endurance work; fast-twitch (Type II) fibres contract quickly and powerfully but tire sooner, suiting sprint and strength efforts.

One motor neuron plus all the muscle fibres it stimulates. Recruiting more motor units, and firing them faster, increases the force a muscle can produce.

The volume of blood pumped by the heart each minute, calculated as heart rate multiplied by stroke volume. It rises during exercise to deliver more oxygen to working muscles.

The amount of blood ejected by the left ventricle in one beat. Endurance training enlarges the ventricle and increases stroke volume, so trained athletes often have a lower resting heart rate.

The maximum rate at which the body can take up and use oxygen during intense exercise, usually expressed in millilitres per kilogram per minute. It is a key marker of aerobic capacity.

The exercise intensity at which blood lactate begins to accumulate faster than it can be cleared. Training just below this point improves the pace an athlete can sustain.

Gradually increasing training stress (load, volume, frequency or difficulty) over time so the body keeps adapting. Without overload, progress stalls; with too much, injury and overtraining follow.

The total amount of work performed in a session or cycle, often measured as sets multiplied by repetitions, total distance or total time. It is balanced against intensity to manage fatigue.

Organising training into planned phases (macrocycle, mesocycle, microcycle) with varying volume and intensity to peak for competition and reduce injury and staleness.

A planned reduction in training load before a major competition that lets fatigue dissipate while fitness is retained, typically lasting one to three weeks depending on the sport.

Sustained, moderate-intensity exercise that uses oxygen to fuel working muscles and improves heart, lung and blood-vessel efficiency. Examples include distance running, cycling and swimming.

Short, high-intensity efforts performed without relying on oxygen, such as sprints and heavy resistance sets, which develop speed, power and anaerobic capacity.

The ability to change direction quickly and accurately while maintaining balance and control. It depends on speed, coordination, strength and perceptual decision-making.

The rate of doing work, calculated as force multiplied by velocity. Explosive actions such as jumping and throwing depend on power, which is trained with plyometrics and Olympic-style lifts.

A structured set of tests and measurements used to establish a client's baseline fitness, identify strengths and weaknesses, and guide safe exercise prescription and progress tracking.

The Physical Activity Readiness Questionnaire, a short self-report screening tool that flags people who should consult a doctor before starting or increasing exercise.

A written, individualised plan specifying the type, frequency, intensity, time and progression of exercise, matched to a client's goals, fitness level and health status.

A framework for designing exercise programmes through four variables: Frequency (how often), Intensity (how hard), Time (how long) and Type (what activity). Progression is often added as a fifth element.

The relative proportions of fat mass and fat-free mass (muscle, bone, water) in the body, commonly estimated with skinfolds, bioelectrical impedance or waist circumference.

An eating pattern supplying adequate energy and all essential nutrients from carbohydrates, proteins, fats, vitamins, minerals, fibre and water in appropriate proportions for the individual's needs.

A ranking of carbohydrate foods by how quickly they raise blood glucose compared with a reference food. Low-GI foods release energy slowly; high-GI foods are useful for rapid refuelling after exercise.

Maintaining adequate body water before, during and after exercise. Even mild dehydration impairs performance and thermoregulation, so fluids and electrolytes are replaced according to sweat losses.

A prolonged performance decline with fatigue, mood disturbance, sleep problems and raised resting heart rate, caused by training stress exceeding recovery over weeks or months.

The planned period of rest, sleep, nutrition and low-intensity activity that allows tissues to repair and the nervous system to restore readiness for the next training stimulus.

Delayed onset muscle soreness, the stiffness and tenderness felt roughly 24 to 72 hours after unfamiliar or eccentric exercise. It usually settles with light activity and time.

An immediate soft-tissue injury response: Rest, Ice, Compression and Elevation, used to limit swelling and pain in the first 24 to 48 hours before graduated return to activity.

An injury to a ligament, the tissue connecting bone to bone, caused by stretching or tearing beyond its normal range, commonly at the ankle or knee.

An injury to a muscle or to the tendon attaching it to bone, resulting from overstretching or forceful contraction. It causes pain, weakness and sometimes bruising.

A spectrum of conditions from heat cramps and heat exhaustion to life-threatening heat stroke, caused by exercise in hot humid conditions with inadequate fluid replacement and cooling.

Drive to take part in sport for internal satisfaction such as enjoyment, mastery or personal challenge, rather than for external rewards. It usually sustains long-term participation better.

Drive that comes from external rewards or pressures such as trophies, prizes, praise, scholarships or fear of punishment. It can boost effort but may fade when rewards stop.

A motivational technique of defining specific, measurable, achievable, relevant and time-bound targets, ideally combining short-term process goals with longer-term outcome goals.

The general level of physiological and psychological activation a performer experiences, ranging from deep sleep to intense excitement. Performance is best at a moderate, individually optimal level.

Applying the rules of a sport fairly and consistently during play, including signalling decisions, managing the score and time, and maintaining safety and order on the field.

The structure used to organise competition, such as knockout, league (round robin) or a combination. The choice affects the number of matches, cost, fairness and time required.

A written set of expected behaviours for athletes, coaches, officials and parents, covering respect, fair play, safety and discipline, with stated consequences for breaches.

A client's voluntary agreement to take part in assessment or training after being told clearly, in understandable language, about the purpose, risks, benefits and alternatives.

The professional duty to keep a client's personal, health and performance information private and to share it only with the client's permission or where the law requires.

Planning and maintaining sports venues so they are safe, clean, well-equipped and available, including scheduling, equipment checks, upkeep and emergency access.

A systematic process of identifying hazards in a training or competition setting, judging how likely and severe harm could be, and putting controls in place before activity begins.