Semper Fit Basic Fitness Course
Define exercise physiology - CORRECT ANSWER-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 ANSWER-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
ANSWER-Optimal fitness can be measured by accomplishing missions without
undue fatigue.
The ability of a muscle to contract repeatedly without fatiguing. - CORRECT
ANSWER-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
ANSWER-Cardiopulmonary Endurance
Refers to the muscular and fat make-up of the body. - CORRECT
ANSWER-Body Composition
The ability to move your joints comfortably through a full range of motion. -
CORRECT ANSWER-Flexibility
The amount of force a muscle can produce. - CORRECT ANSWER-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 ANSWER-Right; Left
,Identify six adaptations of the heart and blood vessels in response to exercise. -
CORRECT ANSWER-(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.
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 ANSWER-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
ANSWER-adenosine tri-phosphate
Provides energy for endurance tasks - CORRECT ANSWER-Aerobic
Provides energy for 30 to 90 seconds - CORRECT ANSWER-Anaerobic
Provides energy for 6 to 10 seconds - CORRECT ANSWER-Creatine Phosphate
Identify the three major benefits of warming up. - CORRECT ANSWER-(1)
Increases body temperature
(2) Improved range of motion
(3) Prepares the heart and lungs for higher intensity exercise
, General Warm-up Method - CORRECT ANSWER-Increases Temperature
Improves Flexibility
Passive Warm-up Method - CORRECT ANSWER-Limited energy expenditure
Specific Warm-up Method - CORRECT ANSWER-Increases temperature
Incorporates activity specific skills
Allows for mental rehearsal
Improves flexibility
Identify two general guidelines to guide your warm-up - CORRECT ANSWER-(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 ANSWER-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 ANSWER-(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 ANSWER-Performed at
a slow speed
Define exercise physiology - CORRECT ANSWER-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 ANSWER-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
ANSWER-Optimal fitness can be measured by accomplishing missions without
undue fatigue.
The ability of a muscle to contract repeatedly without fatiguing. - CORRECT
ANSWER-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
ANSWER-Cardiopulmonary Endurance
Refers to the muscular and fat make-up of the body. - CORRECT
ANSWER-Body Composition
The ability to move your joints comfortably through a full range of motion. -
CORRECT ANSWER-Flexibility
The amount of force a muscle can produce. - CORRECT ANSWER-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 ANSWER-Right; Left
,Identify six adaptations of the heart and blood vessels in response to exercise. -
CORRECT ANSWER-(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.
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 ANSWER-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
ANSWER-adenosine tri-phosphate
Provides energy for endurance tasks - CORRECT ANSWER-Aerobic
Provides energy for 30 to 90 seconds - CORRECT ANSWER-Anaerobic
Provides energy for 6 to 10 seconds - CORRECT ANSWER-Creatine Phosphate
Identify the three major benefits of warming up. - CORRECT ANSWER-(1)
Increases body temperature
(2) Improved range of motion
(3) Prepares the heart and lungs for higher intensity exercise
, General Warm-up Method - CORRECT ANSWER-Increases Temperature
Improves Flexibility
Passive Warm-up Method - CORRECT ANSWER-Limited energy expenditure
Specific Warm-up Method - CORRECT ANSWER-Increases temperature
Incorporates activity specific skills
Allows for mental rehearsal
Improves flexibility
Identify two general guidelines to guide your warm-up - CORRECT ANSWER-(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 ANSWER-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 ANSWER-(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 ANSWER-Performed at
a slow speed
