SEMPER FIT BASIC FITNESS COURSE
ACTUAL EXAM PAPER 2026 QUESTIONS
WITH ANSWERS GRADED A+
◍ The nutritional needs of the active Marine will likely be (blank) than those
of the average civilian..
Answer: higher
◍ Minerals.
Answer: Dairy products
◍ Agility.
Answer: Ability to effectively and efficiently change direction
◍ Backpedal.
Answer: A backwards running movement
◍ The appropriate range for aerobic training on the RPE scale is.
Answer: 12 to 14
◍ Static stretching (slow-sustained stretching).
Answer: Performed at a slow speed
◍ Dynamic.
Answer: Uses activity-specific movements
◍ Which of the following exercises place added stress on the shoulder joint?.
Answer: Behind the neck lat pull down
◍ Identify six common running injuries.
Answer: (1) Knee pain(2) Shin splints (3) Achilles tendonitis (4) Patellar
tendonitis(5) Stress fractures(6) Iliotibial band syndrom
◍ iliotibial band syndrome.
, Answer: Lateral side of the knee
◍ List five major food groups and identify how many servings should
normally be included per day in a well-balanced diet..
Answer: (1) Breads, Cereals, and Grains(2) Fruit(3) Vegetables(4) Dairy(5)
Meat, Poultry, Fish
◍ Identify three immediate adaptations to aerobic training..
Answer: (1) Heart rate decreases(2) Stroke volume increases(3) Cardiac
output increases
◍ Acceleration.
Answer: Ability to increase speed in a short amount of time
◍ Identify four common illnesses that lead to death in the United States that
are related to nutrition..
Answer: (1) Heart disease(2) Cancer(3) Stroke(4) Diabetes
◍ A Marine's diet should comprise (blank) % of the calories from fat..
Answer: 30
◍ Vitamins.
Answer: An organic substance that is needed by, but not produced by, the
body
◍ Leg cramps.
Answer: Heat cramps
◍ A 40-year-old Marine wants to estimate his maximum heart rate and heart
rate reserve. He knows his resting heart rate is 65 beats per minute. His
maximum hear rate is estimated to be (blank) and his reserve heart rate is
(blank)..
Answer: 180; 115
◍ The ability of a muscle to contract for a long period of time against a light
resistance is called.
Answer: Muscular endurance
◍ Braking Force.
, Answer: Force that slows the body down usually resulting from a poor foot
contact.
◍ Why is nutrition important for performance at high altitude?.
Answer: Rapid weight loss due to decrease in appetite
◍ Identify the five steps in treating a soft tissue injury..
Answer: (1) P- Protection(2) R- Rest(3) I- Ice(4) C- Compression (5) E-
Elevation
◍ The molecule that provides the energy for muscle contraction is?.
Answer: adenosine tri-phosphate
◍ Carbohydrates.
Answer: Potatoes
◍ Carioca.
Answer: A cross-stepping movement that propels the body laterally
◍ Volume.
Answer: Measure of work done
◍ Define the term stride frequency.
Answer: Stride frequency is the rate at which the legs move/cycle
◍ How many days does it take for the Marine to typically adapt to a high
altitude environment?.
Answer: 10 to 14 days
◍ List four ways in which the body is physically affected in high altitude
environments..
Answer: (1) Ventilation increases (2) Cardiac output increases(3)
Erythropoietin production increases(4) Weight loss
◍ The ability of the heart and lungs to work efficiently over an extended
period of time and provide oxygen to the working muscles..
Answer: Cardiopulmonary Endurance
◍ What is the appropriate aerobic training frequency per week to achieve
ACTUAL EXAM PAPER 2026 QUESTIONS
WITH ANSWERS GRADED A+
◍ The nutritional needs of the active Marine will likely be (blank) than those
of the average civilian..
Answer: higher
◍ Minerals.
Answer: Dairy products
◍ Agility.
Answer: Ability to effectively and efficiently change direction
◍ Backpedal.
Answer: A backwards running movement
◍ The appropriate range for aerobic training on the RPE scale is.
Answer: 12 to 14
◍ Static stretching (slow-sustained stretching).
Answer: Performed at a slow speed
◍ Dynamic.
Answer: Uses activity-specific movements
◍ Which of the following exercises place added stress on the shoulder joint?.
Answer: Behind the neck lat pull down
◍ Identify six common running injuries.
Answer: (1) Knee pain(2) Shin splints (3) Achilles tendonitis (4) Patellar
tendonitis(5) Stress fractures(6) Iliotibial band syndrom
◍ iliotibial band syndrome.
, Answer: Lateral side of the knee
◍ List five major food groups and identify how many servings should
normally be included per day in a well-balanced diet..
Answer: (1) Breads, Cereals, and Grains(2) Fruit(3) Vegetables(4) Dairy(5)
Meat, Poultry, Fish
◍ Identify three immediate adaptations to aerobic training..
Answer: (1) Heart rate decreases(2) Stroke volume increases(3) Cardiac
output increases
◍ Acceleration.
Answer: Ability to increase speed in a short amount of time
◍ Identify four common illnesses that lead to death in the United States that
are related to nutrition..
Answer: (1) Heart disease(2) Cancer(3) Stroke(4) Diabetes
◍ A Marine's diet should comprise (blank) % of the calories from fat..
Answer: 30
◍ Vitamins.
Answer: An organic substance that is needed by, but not produced by, the
body
◍ Leg cramps.
Answer: Heat cramps
◍ A 40-year-old Marine wants to estimate his maximum heart rate and heart
rate reserve. He knows his resting heart rate is 65 beats per minute. His
maximum hear rate is estimated to be (blank) and his reserve heart rate is
(blank)..
Answer: 180; 115
◍ The ability of a muscle to contract for a long period of time against a light
resistance is called.
Answer: Muscular endurance
◍ Braking Force.
, Answer: Force that slows the body down usually resulting from a poor foot
contact.
◍ Why is nutrition important for performance at high altitude?.
Answer: Rapid weight loss due to decrease in appetite
◍ Identify the five steps in treating a soft tissue injury..
Answer: (1) P- Protection(2) R- Rest(3) I- Ice(4) C- Compression (5) E-
Elevation
◍ The molecule that provides the energy for muscle contraction is?.
Answer: adenosine tri-phosphate
◍ Carbohydrates.
Answer: Potatoes
◍ Carioca.
Answer: A cross-stepping movement that propels the body laterally
◍ Volume.
Answer: Measure of work done
◍ Define the term stride frequency.
Answer: Stride frequency is the rate at which the legs move/cycle
◍ How many days does it take for the Marine to typically adapt to a high
altitude environment?.
Answer: 10 to 14 days
◍ List four ways in which the body is physically affected in high altitude
environments..
Answer: (1) Ventilation increases (2) Cardiac output increases(3)
Erythropoietin production increases(4) Weight loss
◍ The ability of the heart and lungs to work efficiently over an extended
period of time and provide oxygen to the working muscles..
Answer: Cardiopulmonary Endurance
◍ What is the appropriate aerobic training frequency per week to achieve
