Semper Fit Basic Fitness FINAL EXAM PREP 2025/2026 COMPLETE QUESTIONS WITH CORRECT DETAILED ANSWERS || 100% GUARANTEED PASS LATEST VERSION

Semper Fit Basic Fitness FINAL EXAM PREP 2025/2026 COMPLETE QUESTIONS WITH CORRECT DETAILED ANSWERS || 100% GUARANTEED PASS LATEST VERSION 1. Define exercise physiology - 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. 2. It includes the interaction of the heart, lungs, and muscles, and how they respond to exercise. 3. 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. 4. Which factor measures a Marine's optimal fitness? - ANSWER Optimal fitness can be measured by accomplishing missions without undue fatigue. 5. The ability of a muscle to contract repeatedly without fatiguing. - ANSWER Muscular Endurance 6. 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 7. Refers to the muscular and fat make-up of the body. - ANSWER Body Composition 8. The ability to move your joints comfortably through a full range of motion. - ANSWER Flexibility 9. The amount of force a muscle can produce. - ANSWER Muscular Strength 10. 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 11. List three ways to monitor exercise intensity. - ANSWER (1) Rating of perceived exertion scale (2) Pace (3) Heart rate 12. The appropriate range for aerobic training on the RPE scale is - ANSWER 12 to 14 13. To achieve a desirable aerobic training effect based on the RPE scale, which is equivalent perceived exertion? - ANSWER Somewhat Hard 14. Compute your heart rate training zone. - ANSWER (1) MHR= 220-your age (2) RHR= heart rate measured first thing in the morning (3) HHR= MHR-RHR (4) THR low=0.50 x HRR+RHR (5) THR high=0.85 x HRR+RHR 15. Identify three different modes of aerobic activity. - ANSWER (1) Running/Jogging (2) Walking (3) Swimming (4) Bicycling (5) Striding on an elliptical trainer (6) Rowing 16. Identify three methods of aerobic training. - ANSWER (1) Long slow distance (2) Pace (3) Interval 17. Interval training should consist of short bouts of high intensity exercise that last (blank) seconds - ANSWER 30 18. List seven signs that can indicate you may be overtrained. - ANSWER (1) Tired all the time (2) Plateaus in performance (3) Sleep disrupted (4) Resting heart rate is increased (5) Muscles twitch or spasm (6) Change in mood (7) Possible injury 19. List four ways you can prevent overtraining. - ANSWER (1) Get rest (2) Eat a healthy diet (3) Monitor resting heart rate (4) Listen to your body 20. Bodies return to detrained levels after (blank) weeks. - ANSWER 4 to 8 21. List three different types of soft tissue. - ANSWER (1) Muscle (2) Tendon (3) Ligament 22. Grade 3 - ANSWER Tear of many muscle fibers 23. Grade 2 - ANSWER Complete tearing of the muscle 24. Grade 1 - ANSWER Few muscle fibers tear 25. Grade 4 - ANSWER Moderate number of muscle fibers tear 26. List two types of tendonitis - ANSWER (1) Acute tendonitis- occurs from one large force that damages the tendon. (2) Chronic tendonitis- is typically called an overuse injury and results from repetitive microtrauma 27. iliotibial band syndrome - ANSWER Lateral side of the knee 28. Patellar Tendonitis - ANSWER Front of the knee 29. Achilles Tendonitis - ANSWER Back of the heel 30. Stress Fracture - ANSWER Foot, ankle, tibia, or hip 31. Tennis Elbow - ANSWER Lateral side of elbow 32. Which is a training adaptation to the creatine phosphate pathway - ANSWER Increased muscle strength 33. The level at which you can exceed ______ is often called the lactate threshhold - ANSWER aerobic capacity 34. Sports drinks containing carbohydrates and ________ have been proven to enhance exercise performance - ANSWER Electrolytes 35. Which is a benefit of resistance training - ANSWER Enhanced muscular endurance 36. Muscular ____ is defined as the explosive aspect of strength and is the product of muscular strength and the speed of a specific movement - ANSWER power 37. Which is a key point of a gender difference in exercise - ANSWER Women generally have a lower Vo2max than men 38. Which is a key effect of ageing and exercise - ANSWER Ageing reduces your ability to adapt to exercise in hot environments 39. Two characteristics of a successful overreaching program include the following. The third characteristic in that time to recovery is - ANSWER short term (days) 40. One physiological symptom related to performance overtraining is - ANSWER poor sleep 41. A training plan that includes periods of progressive overload in combination with adequate recovery and regeneration is known as a _______ program - ANSWER scientifically based training 42. Which energy system is used to provide energy for activities longer than one to three minutes - ANSWER Aerobic pathway 43. Which is an activity that uses the aerobic pathway? - ANSWER Biking 44. Which is a training adaptation to the aerobic pathway? - ANSWER Decreased body fat 45. Stroke volume is defined as the amount of blood pumped by the heart per - ANSWER beat 46. Vital capacity is defined as the greatest volume of air voluntarily moved in _____ breath - ANSWER one 47. Cardiopulmonary __________ is the ability of the cardiorespiratory system to deliver oxygen to working muscles - ANSWER endurance 48. Which is a component of oxygen uptake using lung measurements - ANSWER Frequency of breathing 49. Which is an adaptation that occurs with aerobic training due to increased cardiopulmonary endurance - ANSWER Increase maximal VO2 50. Repair - ANSWER New tissue is formed and reorganized 51. Remodeling - ANSWER Starts when all the new tissue has been created 52. Inflammation - ANSWER Site typically becomes red and swollen 53. The inflammation response is typically complete after (blank) - ANSWER 48 hours 54. Apply ice to the injured area for (blank) every (blank) during the first 72 hours after the injury occurs. - ANSWER 15 to 20 minutes; 2 to 3 hours 55. Identify the five steps in treating a soft tissue injury. - ANSWER (1) P- Protection (2) R- Rest (3) I- Ice (4) C- Compression (5) E- Elevation 56. Hopelessness and _____ are characteristic of what we call depression - ANSWER feelings of worthlessness 57. Characteristics of anxiety include recurring intrusive thoughts and a desire to - ANSWER avoid certain situations 58. Muscular strength begins to decline dramatically during what age period - ANSWER Mid-40s 59. After the first trimester, pregnant women should avoid ______ exercises - ANSWER bouncing or jerking 60. What type of connective tissue surrounds the entire muscle - ANSWER Epimysium 61. The inverse relationship between the amount of force a muscle can generate and the speed at which a muscle can contract is called the _____ relationship - ANSWER force-velocity 62. A muscle slowly lowering a resistance (lengthening phase) as it returns to rest from its shortened phase is a ______ contraction - ANSWER eccentric 63. A static or held muscle position, in which tension is developed in the muscle but the muscle length and joint angle do not change, is called a _______ contraction - ANSWER isometric 64. The inverse relationship between the amount of force a muscle can generate and the speed at which a muscle can contract is called the ______ relationship - ANSWER force-velocity 65. The two primary types of sensory neurons in muscle are - ANSWER muscle spindles; Golgi tendon organs 66. The function of muscle spindles is to prevent the muscle from being injured by - ANSWER rapid overstretching