Physical Fitness, Training and Conditioning (NSQF Physical Education)
Physical Fitness, Training and Conditioning tests whether you can define fitness components, apply training principles and design or correct a simple training session. Expect definition-and-application items plus one calculation on training load.
Components of fitness
- Health-related: cardiovascular endurance, muscular strength, muscular endurance, flexibility, body composition.
- Skill-related: speed, agility, balance, coordination, power, reaction time. Power = strength × speed, so a standing broad jump measures power, not strength alone.
Principles of training
- Overload – stimulus above the habitual level, achieved through frequency, intensity, time or type (FITT).
- Progression – gradual increase; specificity – training must match the demands of the sport.
- Reversibility – detraining begins after 2–3 weeks of inactivity; recovery prevents overtraining.
- Individuality and variation keep adaptation continuing.
Methods
Continuous running builds the aerobic base; interval training alternates work and relief; circuit training uses 8–12 stations for mixed fitness; plyometrics develops explosive power; resistance training with %1RM develops the chosen quality (85%+ for maximal strength, 60–70% for muscular endurance, 30–60% for power).
Worked example
A student's bench-press 1RM is 60 kg. The coach prescribes 3 sets × 8 reps at 70% 1RM. Load = 60 × 70/100 = 42 kg. Eight reps at 70% builds strength and hypertrophy with moderate volume, so sets are separated by 2–3 min rest. If the aim were local muscular endurance, the load would drop to about 40–50% 1RM, with 15–20 reps and shorter rest.
Traps
Confusing overload with overtraining; prescribing 60 kg (the 1RM) instead of the percentage; calling a jogging-only pre-season "specific" for a footballer; giving rest intervals that contradict the stated objective.