Maharashtra HSC NSQF Sports and Physical Trainer study plan

Label the major bones and muscles on a blank diagram of the skeletal and muscular systems, scoring at least 80% accuracy

Describe the structure and function of the cardiovascular and respiratory systems in 200 words each

Explain the sliding filament theory of muscle contraction in your own words without notes

Define 15 key exercise physiology terms (e.g., VO2max, lactate threshold, stroke volume) with examples

Design a 4-week conditioning program for a hypothetical athlete, specifying sets, reps, intensity, and rest for strength, speed, and endurance

Compare and contrast continuous, interval, and circuit training methods in a table with advantages and disadvantages

List the acute and chronic responses to exercise (e.g., heart rate, stroke volume, muscle hypertrophy) and explain each in one sentence

Demonstrate the correct technique for 5 common exercises (squat, push-up, plank, lunge, deadlift) by writing coaching cues for each

Summarise the historical development of physical education in India from ancient to modern times in 300 words

Explain the aims, objectives, and scope of physical education and their relevance to school and community settings

Identify the contributions of 5 key figures or organisations in Indian sports (e.g., Khelo India, SAI) and describe their roles

Define 10 foundational concepts (e.g., play, recreation, drill, conditioning) and give a practical example for each

Administer and interpret 3 field tests (e.g., 20m shuttle run, sit-and-reach, 1-minute sit-ups) on a partner and record results

Calculate BMI, waist-to-hip ratio, and target heart rate zone for two different individuals and explain the implications

Design a basic 8-week exercise prescription for a beginner using the FITT principle, including warm-up, cool-down, and progression

Critically evaluate the strengths and limitations of at least two fitness assessment protocols

Plan a balanced daily diet for an athlete training 2 hours per day, calculating macronutrient and micronutrient needs

Explain the role of hydration and electrolytes in performance and outline a hydration protocol for a 90-minute session

Demonstrate the RICE protocol and describe when to use heat vs. cold therapy for common sports injuries

List the steps for managing a suspected fracture, heat stroke, and concussion, and explain the return-to-play guidelines for each

Identify 5 common sports injuries, their causes, and 3 prevention strategies for each

Explain three theories of motivation (e.g., achievement motivation, self-determination) and apply each to a coaching scenario

Describe psychological skills training techniques (goal setting, imagery, self-talk) and outline a 4-week mental skills program for an athlete

Summarise the rules and officiating signals for two sports (e.g., kabaddi and volleyball) in a quick-reference sheet

Draw a 16-team single-elimination bracket and a 6-team round-robin fixture, seeding teams correctly

List the roles and responsibilities of an event organiser for a school-level sports meet

Draft a client consultation script that covers goal setting, informed consent, and confidentiality

Role-play a conflict-resolution scenario with a client and write a reflection on what worked and what to improve

Create a business model canvas for a small personal training studio, including revenue streams, costs, and target market

List the legal and safety requirements (e.g., insurance, equipment maintenance, emergency action plan) for running a fitness facility

Map three career pathways in sports and physical training (e.g., strength coach, sports nutritionist, event manager) with required qualifications

Complete a full-length mock exam under timed conditions and score at least 70%

Review all incorrect answers and create a personalised list of 10 weak areas with corrective actions

Revisit the highest-weight domains (2, 3, 4) by summarising each in a one-page cheat sheet

Practice 20 case-based questions that integrate multiple domains (e.g., injury prevention, exercise prescription) and explain your reasoning