Maharashtra SSC Physical Activity Facilitator Pre-Voc/NSQF flashcards

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

Moderate-intensity physical activity

Activity at 3.0–5.9 METs that noticeably raises heart and breathing rate. The talk test applies because the person can still speak but not sing.

Health-related fitness components

Five components: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility and body composition. They are linked to health outcomes and can be measured with simple field tests.

Skill-related fitness components

Six components: speed, agility, balance, coordination, power and reaction time. They mainly support sports performance rather than direct health status.

FITT principle

A prescription frame: Frequency (how often), Intensity (how hard), Time (how long) and Type (what activity). Volume and Progression are often added to make FITT-VP.

Cardiac output

Volume of blood pumped by the heart per minute; cardiac output = heart rate × stroke volume. The resting value is about 5 litres per minute in a healthy adult.

Type I muscle fibres

Slow-twitch, oxidative fibres with many mitochondria and high fatigue resistance. They dominate posture and prolonged low-intensity endurance work such as walking or distance running.

ATP-PCr energy system

The immediate energy system that uses stored creatine phosphate to rebuild ATP. It supplies maximal efforts lasting roughly 0–10 seconds, such as a sprint start or a heavy lift.

Delayed onset muscle soreness

Muscle soreness appearing 24–72 hours after unaccustomed or eccentric exercise. It results from micro-damage and inflammation, not from lactic acid accumulation.

Progressive overload

Gradually increasing training demand in frequency, intensity, time or type so the body keeps adapting. A common rule of thumb is raising weekly volume by no more than about 10%.

Warm-up

Five to ten minutes of light aerobic work and dynamic mobility before the conditioning phase. It raises muscle temperature, improves range of motion and lowers injury risk.

PAR-Q+

A pre-participation screening questionnaire completed before starting or increasing activity. Any positive answer requires medical clearance before the person begins the programme.

SMART goal

A goal written as Specific, Measurable, Achievable, Relevant and Time-bound. Example: walk 30 minutes, five days a week, for the next four weeks.

Intrinsic motivation

Doing an activity for its own sake - enjoyment, mastery or satisfaction - rather than for external rewards. It predicts better long-term adherence than extrinsic rewards alone.

Knowledge of results

Feedback about the outcome of a movement, such as the time recorded or distance achieved. It differs from knowledge of performance, which describes technique.

Transtheoretical model

Stages of change: precontemplation, contemplation, preparation, action and maintenance, with relapse possible at any point. The intervention should match the person's current stage.

Autonomy, competence, relatedness

The three psychological needs in Self-Determination Theory. Satisfying them through choice, achievable challenge and a sense of belonging raises intrinsic motivation and adherence.

RICE protocol

Rest, Ice, Compression, Elevation - traditional first aid for acute soft-tissue injury in the first 48–72 hours. Modern guidance adds protection and avoids routine anti-inflammatory drugs.

Adult CPR ratio

Thirty chest compressions to two rescue breaths, at 100–120 compressions per minute and 5–6 cm depth, with full chest recoil between compressions.

Heat stroke

Core temperature above 40 °C with confusion, collapse or hot dry skin. It is a medical emergency: call for help, cool the person rapidly, give no fluids if unconscious.

Sprain versus strain

A sprain is stretching or tearing of a ligament at a joint; a strain is injury to a muscle or its tendon. Both are managed initially with protection, ice and compression.

Energy value of fat

Fat supplies about 9 kilocalories per gram, compared with 4 kcal/g for carbohydrate and protein and 7 kcal/g for alcohol.

Protein needs of athletes

Roughly 1.2–2.0 grams per kilogram body mass per day for regular strength or endurance training, compared with 0.8–1.0 g/kg for sedentary adults.

Body mass index

BMI = body mass in kilograms divided by height in metres squared. WHO Asian-Indian cut-offs classify overweight at 23 and obesity at 25.

Exercise hydration target

About 400–800 millilitres of fluid per hour of exercise, adjusted for sweat rate and weather. Losing more than 2% of body mass impairs performance.

Hierarchy of control

Risk control ranked from most to least effective: eliminate the hazard, substitute it, use engineering controls, then administrative controls, and finally personal protective equipment.

Automated external defibrillator

A portable device that analyses heart rhythm and delivers a shock in cardiac arrest. It gives voice prompts and should be attached as early as possible during resuscitation.

Out-of-service tagging

The procedure for faulty equipment: remove it from the activity area immediately, attach a clear defect tag, record it in the maintenance log and report it to the responsible person.

Group exercise space allowance

Roughly 2–4 square metres of clear floor per participant, with at least 3 metres ceiling height where jumping, overhead work or equipment use takes place.

Test validity

The degree to which a test measures the quality it claims to measure. A valid 20 m shuttle run estimates aerobic capacity; a valid sit-and-reach measures flexibility.

SOAP notes

A record format: Subjective (what the participant reports), Objective (measured data), Assessment (interpretation) and Plan (next actions). It keeps documentation consistent and reviewable.

Waist circumference cut-off

For Asian Indians, abdominal obesity is defined as waist 90 cm or more in men and 80 cm or more in women, independent of body mass index.

Scope of practice

The boundary of a facilitator's competence and legal role: deliver exercise programmes and referral, not medical diagnosis, prescription medicines or therapeutic diets.