SEMPER FIT BASIC FITNESS PRACTICE
SOLUTION FOR THE EXAMINATION TEST
GUARANTEED TO PASS IN 2026.
◍ How many training sessions per week are recommended for the
more advanced strength trainer? Answer: 4 or more
◍ Exercise order should proceed from _________________
exercises to _______________ exercises within a workout. Answer:
large muscle, small muscle
◍ Endurance training is essentially another term for _____________
training. Answer: Aerobic
◍ What is the primary purpose of aerobic training? Answer:
Improve the ability of the body to produce energy.
◍ Which three immediate adaptations occur to the body when
beginning a cardiovascular program? Answer: Decease in heart rate,
measurable increase in stroke volume, and improvement in cardiac
output
◍ Which of the following is a long term physiological adaptation to
aerobic training? Answer: Increased plasma volume of the blood
, ◍ Your heart rate reserve can be computed by taking your
_________ heart rate minus your ________ heart rate. Answer:
maximum; resting
◍ How many minutes per training session is the appropriate exercise
duration for aerobic training to achieve benefits to the cardiovascular
system? Answer: 20 to 60
◍ Exercise intensity can be measured by Answer: rating of
perceived exertion scale, pace, and heart rate.
◍ To achieve a desirable aerobic training effect based on the RPE
scale, which is the equivalent perceived exertion? Answer: Somewhat
hard
◍ When performing aerobic training, the heart rate should be
__________ percent of the heart rate reserve. Answer: 50 to 85
◍ How long should short bouts of high intensity exercise during
interval training last? Answer: 30 seconds to a few minutes
◍ MSgt Gray, who is training for the Marine Corps Marathon, is
afraid of overtraining. Which methods can MSgt Gray use to prevent
overtraining? Answer: Get rest, listen to his body, eat a healthy diet,
and monitor his resting heart rate
SOLUTION FOR THE EXAMINATION TEST
GUARANTEED TO PASS IN 2026.
◍ How many training sessions per week are recommended for the
more advanced strength trainer? Answer: 4 or more
◍ Exercise order should proceed from _________________
exercises to _______________ exercises within a workout. Answer:
large muscle, small muscle
◍ Endurance training is essentially another term for _____________
training. Answer: Aerobic
◍ What is the primary purpose of aerobic training? Answer:
Improve the ability of the body to produce energy.
◍ Which three immediate adaptations occur to the body when
beginning a cardiovascular program? Answer: Decease in heart rate,
measurable increase in stroke volume, and improvement in cardiac
output
◍ Which of the following is a long term physiological adaptation to
aerobic training? Answer: Increased plasma volume of the blood
, ◍ Your heart rate reserve can be computed by taking your
_________ heart rate minus your ________ heart rate. Answer:
maximum; resting
◍ How many minutes per training session is the appropriate exercise
duration for aerobic training to achieve benefits to the cardiovascular
system? Answer: 20 to 60
◍ Exercise intensity can be measured by Answer: rating of
perceived exertion scale, pace, and heart rate.
◍ To achieve a desirable aerobic training effect based on the RPE
scale, which is the equivalent perceived exertion? Answer: Somewhat
hard
◍ When performing aerobic training, the heart rate should be
__________ percent of the heart rate reserve. Answer: 50 to 85
◍ How long should short bouts of high intensity exercise during
interval training last? Answer: 30 seconds to a few minutes
◍ MSgt Gray, who is training for the Marine Corps Marathon, is
afraid of overtraining. Which methods can MSgt Gray use to prevent
overtraining? Answer: Get rest, listen to his body, eat a healthy diet,
and monitor his resting heart rate
