Maharashtra SSC Physical Activity Facilitator Pre-Voc/NSQF cheat sheet

Physical activity is any bodily movement produced by skeletal muscles that raises energy expenditure above rest; it is quantified in METs, where 1 MET = 3.5 ml O2/kg/min, roughly 1 kcal/kg/hour.

Intensity bands: light 1.6–2.9 METs, moderate 3.0–5.9 METs, vigorous 6.0 METs and above. Talk test: moderate = can talk but not sing; vigorous = cannot complete a full sentence.

WHO 5–17 years: at least 60 minutes per day of moderate-to-vigorous aerobic activity, plus muscle- and bone-strengthening activity on at least 3 days per week.

WHO 18–64 years: 150–300 minutes per week of moderate or 75–150 minutes of vigorous aerobic activity, plus strengthening on at least 2 days per week.

Health-related fitness has five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, body composition.

Skill-related fitness has six components: speed, agility, balance, coordination, power, reaction time.

FITT = Frequency, Intensity, Time, Type; it is the minimum framework for any activity prescription and is extended to FITT-VP by adding Volume and Progression.

Training principles: overload, progression, specificity, reversibility, individuality, recovery. Removing overload produces measurable detraining within 2–4 weeks.

Prolonged sitting is an independent risk factor for non-communicable disease even in people who otherwise meet the weekly activity guidelines.

Cardiac output = heart rate × stroke volume. Resting cardiac output is about 5 L/min (approximately 70 beats/min × 70 ml).

Estimated maximum heart rate for adults = 220 − age; the Tanaka formula 208 − (0.7 × age) is more accurate above 40 years.

Muscle fibre types: Type I slow-twitch, oxidative, fatigue-resistant; Type IIa fast oxidative-glycolytic, intermediate; Type IIx fast glycolytic, rapid fatigue.

Sliding filament mechanism: calcium binds troponin, myosin cross-bridges attach to actin, ATP powers the power stroke and cross-bridge detachment.

Energy systems: ATP-PCr 0–10 s; anaerobic glycolysis about 10 s–2 min; oxidative system beyond 2 min using carbohydrate and fat.

Acute responses to exercise: raised heart rate, stroke volume and ventilation, rising systolic blood pressure, and blood flow redirected from viscera to working muscle.

Chronic aerobic adaptations: increased stroke volume and cardiac output, greater capillary and mitochondrial density, lower resting heart rate.

Adult skeleton = 206 bones: axial skeleton 80 (skull, vertebral column, rib cage) and appendicular skeleton 126 (limbs and girdles).

Delayed onset muscle soreness peaks 24–72 hours after unaccustomed or eccentric work and is caused by micro-damage and inflammation, not lactic acid.

Standard session template: 5–10 min warm-up, 20–40 min conditioning phase, 5–10 min cool-down, then flexibility work.

Progressive overload rule of thumb: increase weekly training volume by no more than about 10%, and change only one variable at a time.

Interval work-to-rest ratios: 1:3 to 1:5 for speed and power sets; 1:1 to 1:2 for aerobic intervals.

Periodisation hierarchy: macrocycle (annual plan), mesocycle (4–12 weeks), microcycle (1 week).

SMART goals: Specific, Measurable, Achievable, Relevant, Time-bound; review documented progress every 4–6 weeks.

Screen every new participant with PAR-Q+ and written informed consent before the first session; any positive answer requires medical clearance before starting.

Inclusion decision rule: offer low-impact, supported or seated options for beginners, older adults, obese participants and anyone reporting joint pain.

The facilitator must keep visual contact with every participant and be heard over music; split large groups rather than teach from the front only.

Demonstration sequence: whole skill, then part, then whole again; limit each coaching cue to three key words or fewer.

Knowledge of results tells the learner the outcome (time, distance, score); knowledge of performance tells the learner about technique.

Reinforcement ratio guideline: about four positive statements for every one corrective statement to sustain engagement and adherence.

Self-Determination Theory: intrinsic motivation rises when autonomy, competence and relatedness are supported by the session design.

Transtheoretical stages: precontemplation, contemplation, preparation, action, maintenance; relapse can occur at any stage and the strategy must match the current stage.

GROW coaching model: Goal, Reality, Options, Will - used for short structured one-to-one conversations.

Tuckman group stages: forming, storming, norming, performing, adjourning.

Teaching styles: command style = instructor makes all decisions; inclusion style = one task with graded difficulty levels so every participant succeeds.

Communication check: face the group, use clear gestures and vary tone; do not shout over loud music - lower the music or use a microphone.

Primary assessment order DRABC: Danger, Response, Airway, Breathing, Circulation.

Adult CPR: 30 compressions to 2 rescue breaths, rate 100–120 per minute, depth 5–6 cm, full chest recoil; attach an AED as soon as it is available.

India emergency numbers: 112 for the all-in-one emergency service, 108 for ambulance.

Acute soft-tissue injury, first 48–72 hours: PEACE - Protection, Elevation, Avoid anti-inflammatories, Compression, Education; followed by LOVE - Load, Optimism, Vascularisation, Exercise.

Sprain = ligament injury at a joint; strain = muscle or tendon injury. Both are managed initially with protection, ice and compression.

Heat stroke: core temperature above 40 °C with confusion, collapse or hot dry skin - call emergency services, cool actively, give no fluids to an unconscious person.

Heat exhaustion: heavy sweating, cool clammy skin, dizziness, nausea - move to shade, loosen clothing, give oral rehydration solution.

Suspected fracture: immobilise in the position found, splint above and below the injury, check circulation beyond the splint, never attempt to realign the limb.

Suspected concussion: remove from play immediately, no same-day return, medical assessment before a graded return to activity.

Energy values: carbohydrate 4 kcal/g, protein 4 kcal/g, fat 9 kcal/g, alcohol 7 kcal/g.

Protein intake: 0.8–1.0 g/kg/day for sedentary adults; 1.2–2.0 g/kg/day for regular strength or endurance athletes.

Carbohydrate share of daily energy 45–65%; pre-exercise meal 3–4 hours before, high in carbohydrate and low in fat and fibre.

Hydration: 2–3 L fluid per day at baseline; 400–800 ml per hour of exercise; body mass loss above 2% impairs performance.

Sports drink formulation for sessions over 60 minutes: 4–8% carbohydrate and roughly 400–1,100 mg sodium per litre.

BMI = body mass (kg) ÷ height (m)². WHO Asian-Indian cut-offs: overweight at 23 and above, obesity at 25 and above.

Abdominal obesity for Asian Indians: waist 90 cm or more in men, 80 cm or more in women.

Iron absorption: vitamin C enhances non-haem iron uptake, while tea, coffee and phytates inhibit it - keep them about an hour away from iron-rich meals.

Adults need 7–9 hours of sleep; habitual sleep under 6 hours is linked with poorer recovery and higher injury risk.

Hierarchy of control, most to least effective: eliminate, substitute, engineering controls, administrative controls, personal protective equipment.

Space allowance for group exercise: roughly 2–4 m² of clear floor per participant, with at least 3 m ceiling height where jumping or overhead work occurs.

Pre-session floor check: dry, level, free of splinters and loose boards; wooden or sprung floors for impact classes, mats 4–6 cm thick for floor work.

Inspection tiers: pre-use visual check by the facilitator, documented monthly detailed check, annual professional servicing of machines and weights.

Faulty equipment procedure: withdraw from use at once, tag as out of service, log the defect, and report to the person responsible for maintenance.

Indoor environment target: 20–25 °C and 40–60% relative humidity; postpone outdoor sessions in extreme heat, high humidity or poor air quality.

Every venue must have accessible exits, fire extinguisher, first-aid kit, AED, drinking water and posted emergency contacts.

Event planning checklist: budget, venue permission, insurance, medical cover, marshals, signage, contingency plan, post-event debrief.

Risk assessment cycle: identify hazard, assess likelihood and severity, apply controls, record the outcome, review at set intervals.

Validity = the test measures what it claims; reliability = repeatable results; objectivity = the same result across different testers.

Common field tests: 20 m multi-stage shuttle run for aerobic capacity, 3-minute step test with recovery heart rate, sit-and-reach for flexibility, 1 RM or push-up test for strength and endurance, BMI and waist girth for body composition.

SOAP note format: Subjective, Objective, Assessment, Plan.

Records a facilitator must keep: informed consent, PAR-Q+, session plans, attendance, fitness test results, incident reports, equipment logs.

Data protection rule: store records securely, share only on a need-to-know basis, and obtain consent before sharing with any third party.

Scope of practice: prescribe and deliver exercise, not diagnosis, medicines or therapeutic diets; refer to a doctor, physiotherapist or registered dietitian when findings fall outside that scope.

Incident report content: date, time, location, people involved, what happened, action taken, witness details, signature.

Re-test fitness at 6–12 week intervals using the same test, protocol and conditions so results remain comparable.