SEMPER FIT BASIC FITNESS COURSE MARINE NET COMPILED EXAM WITH 100% CORRECT ANSWERS (GRADED)

Which of the following best defines exercise physiology? The body prepares for and performs exercise. Define exercise physiology 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 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. Timed runs, sit-ups, pull-ups, and push-ups, or your survivability in combat are all measurements of optimal fitness Which of the following tests can measure a Marine's optimal fitness? Timed runs Unoxygenated blood returning from the body enters the __________ side of the heart and is then pumped through the __________ ventricle to the lungs. Right;Right As a result of regular exercise, what change occurs in the heart and blood vessels? Blood Pressure Decreases How effectively the body uses the oxygen you breathe in is measured by the VO2 Which molecule provides the energy for muscle contraction? Adenosine tri-phosphate Which statement below is true concerning the anaerobic energy pathway? Breaks down sugar molecules called glucose (carbohydrates) to produce energy. Which energy pathway is not activated quickly; however, since oxygen is usually available to the working muscle; it can provide energy for a long period of time? Aerobic The warm-up should last approximately _______ minutes. 5 - 15 What is the goal of flexibility training? Improve the joints range of motion. Static stretching is performed by holding a stretch for 30 seconds. Which stretching method is another name for bouncing stretching and involves performing rapid, jerky, uncontrolled movement? Ballistic Acceleration is the ability to increase speed over a short amount of time. Which of the following describes the back pedal? Backwards running movement Which is one of the techniques for performing speed and agility drills? Accelerate with 100% effort. What are the muscles that surround the body's center of mass? Core Which muscle group stabilizes the pelvis and provides a solid base of support for movements of the arms and legs? Core musculature Cpl James has a desire to tone his oblique muscles. Which exercise should Cpl James perform to reach his goal? Hip rollers What is the term given to one cycle of an exercise movement from start to finish? Repetition While _________________ may be desirable and visually pleasing, it does not necessarily help to enhance performance. muscle size What principle of goal setting expresses your goals in specific, measurable and behavioral terms? Specific goals The five essential training principles are: Exercise order, exercise selection, frequency, intensity and volume, and rest. How many hours between training sessions should you allow for small muscle groups to recover? 48 SSgt Jones spends very little time lifting weights in the gym. He usually performs one set per exercise. SSgt Jones believes that exercise ________________ is the key to building a well-rounded physique. frequency How many training sessions per week are recommended for the more advanced strength trainer? 4 or more Exercise order should proceed from _________________ exercises to _______________ exercises within a workout. large muscle, small muscle Endurance training is essentially another term for _____________ training. Aerobic What is the primary purpose of aerobic training? Improve the ability of the body to produce energy. Which three immediate adaptations occur to the body when beginning a cardiovascular program? 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? Increased plasma volume of the blood Your heart rate reserve can be computed by taking your _________ heart rate minus your ________ heart rate. maximum; resting How many minutes per training session is the appropriate exercise duration for aerobic training to achieve benefits to the cardiovascular system? 20 to 60 Exercise intensity can be measured by 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? Somewhat hard When performing aerobic training, the heart rate should be __________ percent of the heart rate reserve. 50 to 85 How long should short bouts of high intensity exercise during interval training last? 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? Get rest, listen to his body, eat a healthy diet, and monitor his resting heart rate How many weeks of inactivity does it take for the body to become completely detrained? 4 to 8