SEMPER FIT BASIC FITNESS COURSE
CERTIFICATION EVALUATION EXAMS 2026
QUESTIONS AND SOLUTIONS
⩥ Define optimal fitness. 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?. Answer: Optimal
fitness can be measured by accomplishing missions without undue
fatigue.
⩥ The ability of a muscle to contract repeatedly without fatiguing..
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.. Answer:
Cardiopulmonary Endurance
⩥ Refers to the muscular and fat make-up of the body.. Answer: Body
Composition
⩥ The ability to move your joints comfortably through a full range of
motion.. Answer: Flexibility
,⩥ The amount of force a muscle can produce.. 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.. Answer: Right; Left
⩥ Identify six adaptations of the heart and blood vessels in response to
exercise.. 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.. 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?.
Answer: adenosine tri-phosphate
⩥ Provides energy for endurance tasks. Answer: Aerobic
⩥ Provides energy for 30 to 90 seconds. Answer: Anaerobic
⩥ Provides energy for 6 to 10 seconds. Answer: Creatine Phosphate
⩥ Identify the three major benefits of warming up.. Answer: (1)
Increases body temperature
(2) Improved range of motion
(3) Prepares the heart and lungs for higher intensity exercise
, ⩥ General Warm-up Method. Answer: Increases Temperature
Improves Flexibility
⩥ Passive Warm-up Method. Answer: Limited energy expenditure
⩥ Specific Warm-up Method. Answer: Increases temperature
Incorporates activity specific skills
Allows for mental rehearsal
Improves flexibility
⩥ Identify two general guidelines to guide your warm-up. 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?. 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?. Answer: (1) Warm-up for 5 to
15 minutes until you have begun to sweat.
(2) Emphasize slow, smooth movements and breathe deeply.
CERTIFICATION EVALUATION EXAMS 2026
QUESTIONS AND SOLUTIONS
⩥ Define optimal fitness. 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?. Answer: Optimal
fitness can be measured by accomplishing missions without undue
fatigue.
⩥ The ability of a muscle to contract repeatedly without fatiguing..
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.. Answer:
Cardiopulmonary Endurance
⩥ Refers to the muscular and fat make-up of the body.. Answer: Body
Composition
⩥ The ability to move your joints comfortably through a full range of
motion.. Answer: Flexibility
,⩥ The amount of force a muscle can produce.. 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.. Answer: Right; Left
⩥ Identify six adaptations of the heart and blood vessels in response to
exercise.. 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.. 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?.
Answer: adenosine tri-phosphate
⩥ Provides energy for endurance tasks. Answer: Aerobic
⩥ Provides energy for 30 to 90 seconds. Answer: Anaerobic
⩥ Provides energy for 6 to 10 seconds. Answer: Creatine Phosphate
⩥ Identify the three major benefits of warming up.. Answer: (1)
Increases body temperature
(2) Improved range of motion
(3) Prepares the heart and lungs for higher intensity exercise
, ⩥ General Warm-up Method. Answer: Increases Temperature
Improves Flexibility
⩥ Passive Warm-up Method. Answer: Limited energy expenditure
⩥ Specific Warm-up Method. Answer: Increases temperature
Incorporates activity specific skills
Allows for mental rehearsal
Improves flexibility
⩥ Identify two general guidelines to guide your warm-up. 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?. 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?. Answer: (1) Warm-up for 5 to
15 minutes until you have begun to sweat.
(2) Emphasize slow, smooth movements and breathe deeply.
