Maharashtra SSC Physical Activity Facilitator Pre-Voc/NSQF study plan

Break down the FITT-VP principle (frequency, intensity, time, type, volume, progression) and use it to shape the warm-up, main block and cool-down of a 45-minute beginner session.

Classify the health-related components (cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition) and skill-related components (speed, agility, balance, coordination, power, reaction time) of fitness, and name one field test for each.

Distinguish moderate from vigorous intensity using the talk test, RPE (Borg 6–20) and heart-rate reserve, then set workable intensity bands for a 15-year-old and a 45-year-old participant.

Sequence the parts of a session (raise, activate, mobilise, main, cool-down) and justify the order using warm-up and injury-prevention reasoning.

Label the major bones, joint types (hinge, ball-and-socket, pivot, gliding) and prime mover muscle groups on a blank diagram drawn from memory.

Explain muscle contraction in simple terms (sliding filament, motor unit recruitment) and contrast slow-twitch and fast-twitch fibre characteristics with example activities.

Trace the acute cardiovascular and respiratory responses to aerobic exercise: heart rate, stroke volume, cardiac output, blood pressure, ventilation and tidal volume.

Distinguish the aerobic and anaerobic energy systems, state when lactate accumulates, and list the chronic adaptations expected after 8–12 weeks of regular training.

Apply pre-participation screening (PAR-Q style questionnaire, consent, medical history) and decide when to defer or refer a participant to a doctor.

Differentiate sprain, strain, fracture, dislocation and muscle cramp, and describe the RICE protocol with correct timing and safety cautions.

Outline the DRABC primary survey and adult CPR/AED sequence, stating compression rate, depth and compression-to-breath ratio.

Compare heat exhaustion with heat stroke, and list the recognition signs and immediate actions for each, along with dehydration and exercise-associated collapse.

Carry out a written risk assessment of a training area, recording hazards, who is at risk, existing controls and further action.

Build a 4-week progressive programme for two contrasting clients (a sedentary office worker and a school athlete returning from a layoff), showing progression, regression and a lighter week.

Adapt exercises for common limitations such as knee pain, low-back discomfort and high blood pressure, and justify each modification physiologically.

Interpret heart-rate and RPE feedback during a session and explain how you would adjust load, rest or volume on the spot.

Deliver a 20-minute micro-session to a peer or family member, then self-review it against the session-plan checklist.

Explain self-determination theory (autonomy, competence, relatedness) and the stages-of-change model, then match at least three motivation strategies to each stage.

Write SMART process and outcome goals for a named client and convert one goal into a weekly action target.

Draft teaching points and two likely corrections for three common exercises (squat, push-up, plank), covering demonstration position and cueing language.

Distinguish intrinsic and extrinsic feedback, and knowledge of results versus knowledge of performance, giving one example of each in a coaching setting.

Plan group-management communication: voice projection, positioning to see all participants, inclusion of a nervous newcomer and managing a dominant participant.

Administer four field tests (e.g., 20 m shuttle run, push-up, sit-and-reach, 50 m sprint) using correct protocol, safety checks and standard recording.

Calculate BMI, waist-to-hip ratio, heart-rate reserve and estimated maximum heart rate, and interpret each result against simple reference ranges.

Assemble a documentation set: screening form, consent, attendance register, session plan and incident log, with rules for storage, consent and confidentiality.

Define the facilitator's scope of practice, list red flags requiring medical referral, and state the basics of professional conduct and child safeguarding.

Use a role-play to practise clear, respectful feedback when giving assessment results to a participant.

Classify macronutrients and key micronutrients (iron, calcium, vitamin D) by role and food source, and state the signs of an inadequate intake.

Build a one-day sample menu for an active adolescent using familiar Indian foods that meets energy and protein needs around training.

State hydration guidance before, during and after activity, the use of oral rehydration salts, and the signs of dehydration and over-drinking.

Create an equipment inventory with quantities, condition checks and a maintenance or replacement schedule for at least 15 items.

Design a venue layout marking activity zones, entry and exit, emergency access and storage, then build a timed run-sheet and simple budget for a school sports day.

Re-study the two domains with the lowest mock scores, rewriting notes as short question-and-answer cards.

Sit two full-length mock papers under timed conditions and log every error by domain and cause (knowledge gap, misread, guess).

Memorise the key numbers: RPE anchors, maximum heart-rate formula, CPR ratio of 30:2, compression depth 5–6 cm and rate 100–120 per minute, and typical fluid volumes.

Reproduce a single-page sheet of formulas, reference values and emergency steps from memory, then correct it against notes.