SEMPER FIT BASIC FITNESS COURSE FINAL
TEST 2026 QUESTIONS WITH CORRECT
ANSWERS GRADED A+
◍ Muscle strength.
Answer: The amount of force a muscle can produce.
◍ lung capacity.
Answer: The amount of air the lungs can hold
◍ shuffle.
Answer: Lateral running movement with quick side-to-side steps
◍ Flexibility.
Answer: the ability to move your joints comfortably through a full range of
motion. Stretching after your muscles are warm increases your flexibility
◍ Flexibility.
Answer: The ability of a muscle to comfortably stretch and contract around
a joint with full range of motion
◍ Calculate cardiac output.
Answer: heart rate x stroke volume
◍ long-term physiological adaptations to aerobic training.
Answer: • increased red blood cell count• increased plasma volume•
increased arterial-venous oxygen difference• increased capillary density•
increased mitochondria density in muscle cells• decrease in resting heart
rate• weight loss
◍ Goal of flexibility training.
Answer: To improve a joint's range of motion
◍ calculate heart rate reserve.
, Answer: MHR-RHR=HRR representing the range over which the heart can
work to pump blood
◍ Two types of adaptation to aerobic training.
Answer: • immediate• long-term
◍ Health risks for high body fat.
Answer: • increased risk for heart disease, stroke, and diabetes. • excess
stress on joints which increases risk of injury.
◍ Cardiopulmonary endurance.
Answer: The ability of the heart and lungs to work efficiently over an
extended period of time to provide oxygen to working muscles
◍ What is the procedure for static stretching?.
Answer: • warm-up 5-15 minutes• slow and smooth stretch of the muscle
with deep breathing• stretch to the point of mild discomfort and then back
off slightly• gold the stretch for up to 30 seconds• Relax back to the starting
position• Repeat 2-3 times
◍ Rest between sets duration.
Answer: 30-60 sec. between sets for hypertrophy2-5 min. For strength /
power
◍ Functional Residual Capacity (FRC).
Answer: Amount of air left in the lungs after a quiet exhalation.
◍ 7 guidelines for stretching.
Answer: • stretch when muscles are warm, after warm-up or exercise is
complete• stretch to personal limits• avoid discomfort when stretching• do
not use ballistic stretching• stretch daily and remain consistent with time of
day• do not lock joints• stretch with moderation• stretch large muscle groups
first• develop flexibility around all joints• Use stretching positions related to
daily activities
◍ Factors affecting exercise frequency.
Answer: • exercise selection• program structure• training status• other
TEST 2026 QUESTIONS WITH CORRECT
ANSWERS GRADED A+
◍ Muscle strength.
Answer: The amount of force a muscle can produce.
◍ lung capacity.
Answer: The amount of air the lungs can hold
◍ shuffle.
Answer: Lateral running movement with quick side-to-side steps
◍ Flexibility.
Answer: the ability to move your joints comfortably through a full range of
motion. Stretching after your muscles are warm increases your flexibility
◍ Flexibility.
Answer: The ability of a muscle to comfortably stretch and contract around
a joint with full range of motion
◍ Calculate cardiac output.
Answer: heart rate x stroke volume
◍ long-term physiological adaptations to aerobic training.
Answer: • increased red blood cell count• increased plasma volume•
increased arterial-venous oxygen difference• increased capillary density•
increased mitochondria density in muscle cells• decrease in resting heart
rate• weight loss
◍ Goal of flexibility training.
Answer: To improve a joint's range of motion
◍ calculate heart rate reserve.
, Answer: MHR-RHR=HRR representing the range over which the heart can
work to pump blood
◍ Two types of adaptation to aerobic training.
Answer: • immediate• long-term
◍ Health risks for high body fat.
Answer: • increased risk for heart disease, stroke, and diabetes. • excess
stress on joints which increases risk of injury.
◍ Cardiopulmonary endurance.
Answer: The ability of the heart and lungs to work efficiently over an
extended period of time to provide oxygen to working muscles
◍ What is the procedure for static stretching?.
Answer: • warm-up 5-15 minutes• slow and smooth stretch of the muscle
with deep breathing• stretch to the point of mild discomfort and then back
off slightly• gold the stretch for up to 30 seconds• Relax back to the starting
position• Repeat 2-3 times
◍ Rest between sets duration.
Answer: 30-60 sec. between sets for hypertrophy2-5 min. For strength /
power
◍ Functional Residual Capacity (FRC).
Answer: Amount of air left in the lungs after a quiet exhalation.
◍ 7 guidelines for stretching.
Answer: • stretch when muscles are warm, after warm-up or exercise is
complete• stretch to personal limits• avoid discomfort when stretching• do
not use ballistic stretching• stretch daily and remain consistent with time of
day• do not lock joints• stretch with moderation• stretch large muscle groups
first• develop flexibility around all joints• Use stretching positions related to
daily activities
◍ Factors affecting exercise frequency.
Answer: • exercise selection• program structure• training status• other
