Semper Fit Basic Fitness Course, Exam Questions With Answers Latest Updated 2024/2025 | Graded A+.

Define exercise physiology correct answers Exercise physiology is the science that describes, explains, and uses the body's response and adaptation to exercise training to maximum human physical potential. It includes the interaction of the heart, lungs, and muscles, and how they respond to exercise. Define optimal fitness correct answers Optimal fitness refers to the best functioning level of fitness a Marine can attain. At the optimal level, the body of the Marine functions as efficiently as it can. Which factor measures a Marine's optimal fitness? correct answers Optimal fitness can be measured by accomplishing missions without undue fatigue. The ability of a muscle to contract repeatedly without fatiguing. correct answers Muscular Endurance The ability of the heart and lungs to work efficiently over an extended period of time and provide oxygen to the working muscles. correct answers Cardiopulmonary Endurance Refers to the muscular and fat make-up of the body. correct answers Body Composition The ability to move your joints comfortably through a full range of motion. correct answers Flexibility The amount of force a muscle can produce. correct answers Muscular Strength Blood is pumped to the lungs by the (blank) side of the heart and pumped to the body by the (blank) side of the heart. correct answers Right; Left Identify six adaptations of the heart and blood vessels in response to exercise. correct answers (1) The size of the heart increases making it able to pump more blood with more force. (2) The amount of blood the heart pumps with each contraction increases. This is due to a combination of an increase in the heart size and a decrease in pulse that allows more blood to enter the heart between beats. (3) There is a decrease in the resting and training heart rate. (4) The heart rate recovers to resting levels more rapidly after training has stopped. (5) More capillaries form to supply the working muscles with oxygen rich blood. (6) Blood pressure decreases. Semper Fit Basic Fitness Course, Exam Questions and Answers Latest Updated 2024/2025 | Graded A+ Cpl Jones participates in endurance training 3 times per week while Cpl Jefferson participates once a week. What effect may this have on both Marines' lungs. correct answers Cpl Jones' body is effectively using a large amount of oxygen better than Cpl Jefferson. The molecule that provides the energy for muscle contraction is? correct answers adenosine triphosphate Provides energy for endurance tasks correct answers Aerobic Provides energy for 30 to 90 seconds correct answers Anaerobic Provides energy for 6 to 10 seconds correct answers Creatine Phosphate Identify the three major benefits of warming up. correct answers (1) Increases body temperature (2) Improved range of motion (3) Prepares the heart and lungs for higher intensity exercise General Warm-up Method correct answers Increases Temperature Improves Flexibility Passive Warm-up Method correct answers Limited energy expenditure Specific Warm-up Method correct answers Increases temperature Incorporates activity specific skills Allows for mental rehearsal Improves flexibility Identify two general guidelines to guide your warm-up correct answers (1) It should meet the needs of the individual. (2)It should be adaptable as the Marine becomes better conditioned. What is the goal of flexibility training? correct answers The goal of flexibility training is to improve range of motion along with strength to allow the Marine to better control his/her movements. What are the steps for static stretching? correct answers (1) Warm-up for 5 to 15 minutes until you have begun to sweat. (2) Emphasize slow, smooth movements and breathe deeply. (3) Inhale and then exhale as you stretch to the point of motion just short of discomfort, and then ease back slightly. (4) Hold the stretch for 15 to 30 seconds as you breathe normally. (5) Relax (6) Repeat stretch two or three times. With each time through, exhale as you slowly stretch a bit farther, making sure to stop just short of feeling discomfort. Static stretching (slow-sustained stretching) correct answers Performed at a slow speed Dynamic stretching correct answers Uses activity-specific movements Speed-strength correct answers Ability to develop force rapidly and/or at high speeds Special-endurance correct answers Ability to perform repetitive task at or near-maximal effort Deceleration correct answers Ability to decrease speed in a short amount of time Speed correct answers Ability to perform a movement quickly Agility correct answers Ability to effectively and efficiently change direction Speed-endurance correct answers Ability to maintain top speed after 1-2 seconds Acceleration correct answers Ability to increase speed in a short amount of time Shuffle correct answers A lateral running movement made up of quick side-to-side steps Backpedal correct answers A backwards running movement Carioca correct answers A cross-stepping movement that propels the body laterally Sprint correct answers A short fast run, in which the Marine accelerates to top speed as quickly as possible and maintains that speed for as long as possible The (blank) is the posture the Marine uses to generate power or get leverage. correct answers Universal athletic position List the 10 technique pointers that should be followed in all speed and agility drills. correct answers (1) Simulate movements you encounter in the field of battle. (2) Minimize unnecessary body movements (3) Accelerate with 100% effort (4) Lean forward when accelerating (5) Use a forceful knee lift when accelerating (6) Minimize braking distance by dropping the body's center of gravity toward the ground (7) Take short choppy steps to minimize stopping distance (8) Keep eyes facing forward and head in a neutral position (9) Initiate any change of direction with the head. (10) Use the arms Define what muscles make up the core of the body. correct answers The core muscles are the muscles that surround the body's center of mass. What is the primary function of the core musculature? correct answers The core muscles stabilize the pelvis and provide a solid base of support for movements of the arms and legs. What core exercises involve the internal oblique muscles. correct answers Calf touches Alternating crunches Hip rollers Which is the term given to one cycle of a movement from start to finish? correct answers Repetition Which term is used to define the maximum amount of weight a Marine can lift at one time? correct answers IRM Strength training programs can be created to enhance a muscle's (blank) correct answers (1) Endurance (2) Strength (3) Power (4) Size The ability of a muscle to contract for a long period of time against a light resistance is called correct answers Muscular endurance The ability to move a weight or overcome resistance quickly is defined as (blank) correct answers Muscular power Set correct answers A series of repetitions completed in succession Volume correct answers Measure of work done Exercise Quality correct answers How well an exercise is performed and is influenced by the technique and focus that are used when performing the exercise Exercise Quantity correct answers The total number repetitions performed Intensity correct answers The percentage of the IRM weight that is lifted Identify five principles to effective goal setting. correct answers (1) Set specific goals (2) Set challenging goals (3) Set short-and long-term goals (4) Set process goals (5) Seek reinforcement List the five essential training principles for strength training correct answers (1) Rest (2) Intensity and volume (3) Frequency (4) Exercise selection (5) Exercise order Resting between sets performs what two functions? correct answers (1) Restore muscle energy levels (2) Remove waste products Large muscle groups should be rested for (blank) hours between workouts while smaller muscles should be rested for (blank) hours between workouts. correct answers 72; 48 Multiple-set training is (blank) than single set training. correct answers Superior How many training sessions per week are recommended for the Marine who beginning a strength training program? correct answers 3 Exercise order should proceed from (blank) exercises to (blank) exercises within a workout. correct answers Large muscle; small muscle A (blank) has the Marine exercise the same muscle groups in every workout, but uses different exercises in each session. correct answers Split program The term (blank) is defined as "with oxygen". correct answers Aerobic What is the primary purpose of aerobic training? correct answers Improve the ability of the body to produce energy Identify three immediate adaptations to aerobic training. correct answers (1) Heart rate decreases (2) Stroke volume increases (3) Cardiac output increases Identify seven long-term adaptations to aerobic training. correct answers (1) Increase in number of red blood cells (2) Increased plasma volume (3) Increased a-v oxygen difference (4) Increased capillary density