SEMPER FIT BASIC FITNESS COURSE 2026/2027 | 100% VERIFIED EXAM
QUESTIONS & ANSWERS | LATEST USMC MCCS VERSION | EXERCISE
PHYSIOLOGY & NUTRITION MASTER BANK | PASS GUARANTEE
1. What does the acronym FITT stand for in exercise programming?
A. Frequency, Intensity, Time, Type
B. Fitness, Improvement, Training, Technique
C. Flexibility, Interval, Tempo, Tone
D. Force, Impact, Timing, Tolerance
ANSWER A FITT stands for Frequency, Intensity, Time, and Type — the four
key variables used to plan and adjust a fitness program.
2. What is the recommended minimum number of days per week for moderate-
intensity aerobic activity according to fitness guidelines?
A. 2 days
B. 3 days
C. 5 days
D. 7 days
ANSWER C General physical activity guidelines recommend at least 5 days per
week of moderate-intensity aerobic activity, or a combination with vigorous
activity.
3. Which principle of training states that the body must be subjected to greater than
normal stress to improve fitness?
A. Specificity
B. Reversibility
C. Overload
D. Progression
, ANSWER C The overload principle states that to gain fitness benefits, the body
must be exercised at a level beyond its current capacity.
4. What does the principle of specificity mean in physical training?
A. Training must be done at specific times of day
B. Training adaptations are specific to the type of exercise performed
C. Each exercise targets a specific muscle group only
D. Specific equipment is required for effective training
ANSWER B Specificity means that the body adapts specifically to the type of
training performed — for example, running improves running fitness more than
swimming.
5. What happens to physical fitness levels if training stops, according to the principle
of reversibility?
A. Fitness levels remain constant for up to one year
B. Fitness gains are permanently retained
C. Fitness levels gradually decline
D. Only flexibility is affected
ANSWER C The reversibility principle (also called detraining) states that fitness
gains will gradually decline if exercise training is stopped or significantly reduced.
6. What is the primary energy system used during short, explosive activities lasting
less than 10 seconds?
A. Aerobic system
B. Glycolytic system
C. Phosphocreatine (ATP-PC) system
D. Oxidative phosphorylation
ANSWER C The ATP-PC (phosphocreatine) system provides rapid energy for
high-intensity efforts lasting under 10 seconds, such as sprinting or weightlifting.
7. Which component of physical fitness refers to the ability of the heart and lungs to
supply oxygen to working muscles?
A. Muscular strength
B. Muscular endurance
, C. Flexibility
D. Cardiovascular endurance
ANSWER D Cardiovascular endurance (also called cardiorespiratory fitness)
reflects how efficiently the heart, lungs, and blood vessels deliver oxygen to
working muscles during sustained activity.
8. What is the definition of muscular strength?
A. The ability to exert force repeatedly over time
B. The maximum force a muscle can generate in one effort
C. The ability to maintain posture under load
D. The range of motion around a joint
ANSWER B Muscular strength is defined as the maximum amount of force a
muscle or muscle group can produce in a single maximal effort.
9. What does the term 'muscular endurance' refer to?
A. The size of a muscle
B. Maximum force output
C. The ability to sustain repeated muscle contractions over time
D. Recovery rate after exercise
ANSWER C Muscular endurance refers to the ability of a muscle or muscle
group to perform repeated contractions against a resistance for an extended period.
10. Which component of fitness involves the ability to move a joint through its full
range of motion?
A. Balance
B. Flexibility
C. Agility
D. Power
ANSWER B Flexibility is the ability to move a joint or set of joints through its
complete range of motion, which is important for injury prevention and
performance.
11. What does the term 'body composition' refer to?
A. The overall size and shape of the body
, B. The ratio of fat mass to lean body mass
C. Total body weight on a scale
D. Muscle symmetry between sides
ANSWER B Body composition refers to the proportion of fat mass versus lean
body mass (muscle, bone, water, and organs) in the body.
12. What is the acceptable body fat percentage range for male military personnel?
A. 5–10%
B. 10–18%
C. 18–26%
D. 26–32%
ANSWER C Acceptable body fat for male military members generally ranges
from 18–26%, depending on age and branch standards.
13. Which method of assessing body composition uses electrical current passed
through the body?
A. Skinfold caliper measurement
B. Hydrostatic weighing
C. Bioelectrical impedance analysis (BIA)
D. BMI calculation
ANSWER C Bioelectrical impedance analysis (BIA) measures body
composition by passing a low-level electrical current through the body, using
resistance differences between fat and lean tissue.
14. What is a limitation of using Body Mass Index (BMI) alone to assess fitness?
A. It is too time-consuming to calculate
B. It does not account for muscle mass versus fat mass
C. It requires specialized equipment
D. It only applies to adults over age 40
ANSWER B BMI does not distinguish between muscle and fat — a muscular
individual may have a high BMI and be classified as overweight even with low
body fat.
15. What is the most accurate laboratory method for measuring body composition?
QUESTIONS & ANSWERS | LATEST USMC MCCS VERSION | EXERCISE
PHYSIOLOGY & NUTRITION MASTER BANK | PASS GUARANTEE
1. What does the acronym FITT stand for in exercise programming?
A. Frequency, Intensity, Time, Type
B. Fitness, Improvement, Training, Technique
C. Flexibility, Interval, Tempo, Tone
D. Force, Impact, Timing, Tolerance
ANSWER A FITT stands for Frequency, Intensity, Time, and Type — the four
key variables used to plan and adjust a fitness program.
2. What is the recommended minimum number of days per week for moderate-
intensity aerobic activity according to fitness guidelines?
A. 2 days
B. 3 days
C. 5 days
D. 7 days
ANSWER C General physical activity guidelines recommend at least 5 days per
week of moderate-intensity aerobic activity, or a combination with vigorous
activity.
3. Which principle of training states that the body must be subjected to greater than
normal stress to improve fitness?
A. Specificity
B. Reversibility
C. Overload
D. Progression
, ANSWER C The overload principle states that to gain fitness benefits, the body
must be exercised at a level beyond its current capacity.
4. What does the principle of specificity mean in physical training?
A. Training must be done at specific times of day
B. Training adaptations are specific to the type of exercise performed
C. Each exercise targets a specific muscle group only
D. Specific equipment is required for effective training
ANSWER B Specificity means that the body adapts specifically to the type of
training performed — for example, running improves running fitness more than
swimming.
5. What happens to physical fitness levels if training stops, according to the principle
of reversibility?
A. Fitness levels remain constant for up to one year
B. Fitness gains are permanently retained
C. Fitness levels gradually decline
D. Only flexibility is affected
ANSWER C The reversibility principle (also called detraining) states that fitness
gains will gradually decline if exercise training is stopped or significantly reduced.
6. What is the primary energy system used during short, explosive activities lasting
less than 10 seconds?
A. Aerobic system
B. Glycolytic system
C. Phosphocreatine (ATP-PC) system
D. Oxidative phosphorylation
ANSWER C The ATP-PC (phosphocreatine) system provides rapid energy for
high-intensity efforts lasting under 10 seconds, such as sprinting or weightlifting.
7. Which component of physical fitness refers to the ability of the heart and lungs to
supply oxygen to working muscles?
A. Muscular strength
B. Muscular endurance
, C. Flexibility
D. Cardiovascular endurance
ANSWER D Cardiovascular endurance (also called cardiorespiratory fitness)
reflects how efficiently the heart, lungs, and blood vessels deliver oxygen to
working muscles during sustained activity.
8. What is the definition of muscular strength?
A. The ability to exert force repeatedly over time
B. The maximum force a muscle can generate in one effort
C. The ability to maintain posture under load
D. The range of motion around a joint
ANSWER B Muscular strength is defined as the maximum amount of force a
muscle or muscle group can produce in a single maximal effort.
9. What does the term 'muscular endurance' refer to?
A. The size of a muscle
B. Maximum force output
C. The ability to sustain repeated muscle contractions over time
D. Recovery rate after exercise
ANSWER C Muscular endurance refers to the ability of a muscle or muscle
group to perform repeated contractions against a resistance for an extended period.
10. Which component of fitness involves the ability to move a joint through its full
range of motion?
A. Balance
B. Flexibility
C. Agility
D. Power
ANSWER B Flexibility is the ability to move a joint or set of joints through its
complete range of motion, which is important for injury prevention and
performance.
11. What does the term 'body composition' refer to?
A. The overall size and shape of the body
, B. The ratio of fat mass to lean body mass
C. Total body weight on a scale
D. Muscle symmetry between sides
ANSWER B Body composition refers to the proportion of fat mass versus lean
body mass (muscle, bone, water, and organs) in the body.
12. What is the acceptable body fat percentage range for male military personnel?
A. 5–10%
B. 10–18%
C. 18–26%
D. 26–32%
ANSWER C Acceptable body fat for male military members generally ranges
from 18–26%, depending on age and branch standards.
13. Which method of assessing body composition uses electrical current passed
through the body?
A. Skinfold caliper measurement
B. Hydrostatic weighing
C. Bioelectrical impedance analysis (BIA)
D. BMI calculation
ANSWER C Bioelectrical impedance analysis (BIA) measures body
composition by passing a low-level electrical current through the body, using
resistance differences between fat and lean tissue.
14. What is a limitation of using Body Mass Index (BMI) alone to assess fitness?
A. It is too time-consuming to calculate
B. It does not account for muscle mass versus fat mass
C. It requires specialized equipment
D. It only applies to adults over age 40
ANSWER B BMI does not distinguish between muscle and fat — a muscular
individual may have a high BMI and be classified as overweight even with low
body fat.
15. What is the most accurate laboratory method for measuring body composition?
