Maharashtra SSC Physical Activity Facilitator Pre-Voc/NSQF key terms

Any body movement produced by muscles that raises energy use above resting level, including walking, housework, gardening, cycling and sport. It does not have to be structured or done in a gym to count.

Planned, structured and repetitive physical activity done to improve or maintain one or more parts of fitness, such as a 30-minute brisk walk or a set of strength exercises followed on a schedule.

The ability to carry out daily tasks with vigour and alertness, without undue fatigue, and with enough energy left for leisure and unexpected demands. It is built from several separate components rather than one single quality.

Time spent sitting or lying awake with very low energy use, such as watching screens, sitting in class or travelling by vehicle. Long sedentary periods carry health risks even in people who exercise regularly.

A broad state of feeling healthy and satisfied that covers physical, mental, emotional and social aspects of life. It is more than the absence of illness and is influenced by activity, sleep, relationships and environment.

The fitness components most closely linked to good health and lower disease risk: cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition. These are the main targets when planning activity for general health.

Components that support successful movement performance in sport: speed, agility, balance, coordination, power and reaction time. They matter most for athletes and games, and improve with specific practice.

A planning formula that sets Frequency (how often), Intensity (how hard), Time (how long) and Type (what activity) for a session or programme. Adjusting one letter changes the training effect and helps progression stay safe.

Gradually increasing the demand placed on the body, through more resistance, repetitions, distance, speed or sessions, so that fitness keeps improving. Increases should be small and spaced out to avoid injury and burnout.

A short preparatory phase of light activity and mobility work that raises heart rate, blood flow and muscle temperature before the main effort. It also rehearses the movements to come and lowers the chance of strain.

A tapering phase after exercise with gentle activity and stretching that helps heart rate and blood pressure return gradually to resting levels. It can reduce dizziness and ease the transition back to normal activity.

The number of heartbeats per minute measured while a person is calm, rested and has not recently exercised, eaten or had caffeine. It is a simple marker of aerobic fitness and of how well the body is recovering.

A heart-rate range, usually given as a percentage of estimated maximum heart rate, that shows how hard a session should feel. Working inside the zone keeps effort at the intended level and helps avoid overdoing it.

Activity of moderate intensity sustained long enough for the body to use oxygen to fuel the muscles, such as walking, jogging, swimming or cycling. It mainly builds cardiovascular and muscular endurance.

Short, high-intensity effort where the body produces energy faster than oxygen can be delivered, such as sprinting or heavy lifting. It builds power, speed and strength but cannot be sustained for long.

The greatest force a muscle or muscle group can produce in one maximum effort, for example a single heavy lift or a maximal push. It is developed with higher loads and low repetitions.

The ability of a muscle or muscle group to keep producing force, or to repeat contractions many times, before fatigue sets in. It is built with lighter loads and higher repetitions or longer holds.

The range of movement available at a joint or group of joints. It depends on muscle length, joint structure and connective tissue, and is maintained through regular stretching and full-range movement.

The proportion of fat mass to fat-free mass (muscle, bone, water and organs) in the body. It is one part of health-related fitness and is estimated with measures such as skinfolds or bioelectrical impedance.

Delayed onset muscle soreness: the aching, stiffness and tenderness felt in muscles roughly 24 to 72 hours after unfamiliar or hard exercise. It usually settles with light movement, rest and time.

An injury to a ligament, the tissue connecting bone to bone, caused by a sudden twist or stretch beyond its normal range. Signs include pain, swelling, bruising and reduced movement at the joint.

An injury to a muscle or to a tendon, the tissue joining muscle to bone, caused by overstretching or forceful contraction. Signs include pain, weakness, swelling and difficulty using that muscle.

A first-aid routine for soft-tissue injuries: Rest, Ice, Compression and Elevation. It aims to limit swelling and pain in the first 24 to 48 hours before the person is assessed further.

A written, practised procedure setting out who does what, and with which equipment, when a serious injury or illness occurs at a session, including how to call emergency services and direct them to the venue.

A systematic check of an activity, venue or piece of equipment to identify hazards, judge how likely and how serious the harm is, and record the controls put in place before the session starts.

The Physical Activity Readiness Questionnaire: a short screening tool asking about symptoms and conditions that may make exercise unsafe. A positive answer means the person should seek medical advice before starting or increasing activity.

Permission given voluntarily by a participant, or a guardian for a minor, after the purpose, risks, benefits and alternatives of an activity have been explained in understandable language. It should be documented and can be withdrawn.

A goal written to be Specific, Measurable, Achievable, Relevant and Time-bound, so progress can be judged. For example: walk briskly for 20 minutes on four days each week for the next month.

Doing an activity because it is enjoyable, interesting or personally satisfying, rather than for an external reward. It tends to sustain participation longer and is supported by choice, competence and a sense of progress.

Doing an activity to gain something outside the activity itself, such as a medal, prize, praise, marks or a health instruction from a doctor. It can start participation but often fades once the reward disappears.

Information given to a participant about their performance, ideally soon after the attempt, specific and focused on what was done and what to change next. It can be spoken, visual or felt through the movement itself.

Taking in enough fluid to replace what the body loses through sweat, breathing and urine so that body functions and performance stay normal. Needs rise with heat, humidity, duration and intensity of activity.

The nutrients needed in large amounts, namely carbohydrates, proteins and fats, that supply energy and building materials for the body. A balanced intake supports activity, growth, repair and recovery.

The relationship between energy taken in from food and drink and energy used by the body. Eating more than is used leads to weight gain; using more than is eaten leads to weight loss.

Ongoing checking of a learner's progress during a course, through observation, questions, practice tasks and short quizzes, used to adjust teaching and give feedback rather than to award a final grade.

A formal judgement of achievement made at the end of a unit or course against stated criteria, such as a practical test, project or written paper, used to record results and certify competence.