SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
Define what muscles make up the core of the body. - -
Anawers____The core muscles are the muscles that surround
the body's center of mass.
What is the primary function of the core musculature? - -
Anawers____The core muscles stabilize the pelvis and
provide a solid base of support for movements of the arms and
legs.
List four ways you can prevent overtraining. - -
Anawers____(1) Get rest
(2) Eat a healthy diet
(3) Monitor resting heart rate
(4) Listen to your body
Bodies return to detrained levels after (blank) weeks. - -
Anawers____4 to 8
List three different types of soft tissue. - -Anawers____(1)
Muscle
(2) Tendon
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
(3) Ligament
Grade 3 - -Anawers____Tear of many muscle fibers
Grade 2 - -Anawers____Complete tearing of the muscle
Grade 1 - -Anawers____Few muscle fibers tear
Grade 4 - -Anawers____Moderate number of muscle fibers
tear
List two types of tendonitis - -Anawers____(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
iliotibial band syndrome - -Anawers____Lateral side of the
knee
Patellar Tendonitis - -Anawers____Front of the knee
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
Achilles Tendonitis - -Anawers____Back of the heel
Stress Fracture - -Anawers____Foot, ankle, tibia, or hip
Tennis Elbow - -Anawers____Lateral side of elbow
Repair - -Anawers____New tissue is formed and reorganized
Remodeling - -Anawers____Starts when all the new tissue has
been created
Inflammation - -Anawers____Site typically becomes red and
swollen
The inflammation response is typically complete after (blank)
- -Anawers____48 hours
Apply ice to the injured area for (blank) every (blank) during
the first 72 hours after the injury occurs. - -Anawers____15 to
20 minutes; 2 to 3 hours
Identify the five steps in treating a soft tissue injury. - -
Anawers____(1) P- Protection
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
(2) R- Rest
(3) I- Ice
(4) C- Compression
(5) E- Elevation
What three psychological factors can improve rehabilitation
from injury? - -Anawers____(1) Positive attitude
(2) Intrinsic motivation
(3) Willingness to listen
Identify eight risk factors that may lead to an injury. - -
Anawers____(1) Low level of physical fitness
(2) History of previous injury
(3) Increasing exercise intensity too much, too fast
(4) Over-training
2024-2025)| QUESTIONS WITH ANSWERS
Define what muscles make up the core of the body. - -
Anawers____The core muscles are the muscles that surround
the body's center of mass.
What is the primary function of the core musculature? - -
Anawers____The core muscles stabilize the pelvis and
provide a solid base of support for movements of the arms and
legs.
List four ways you can prevent overtraining. - -
Anawers____(1) Get rest
(2) Eat a healthy diet
(3) Monitor resting heart rate
(4) Listen to your body
Bodies return to detrained levels after (blank) weeks. - -
Anawers____4 to 8
List three different types of soft tissue. - -Anawers____(1)
Muscle
(2) Tendon
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
(3) Ligament
Grade 3 - -Anawers____Tear of many muscle fibers
Grade 2 - -Anawers____Complete tearing of the muscle
Grade 1 - -Anawers____Few muscle fibers tear
Grade 4 - -Anawers____Moderate number of muscle fibers
tear
List two types of tendonitis - -Anawers____(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
iliotibial band syndrome - -Anawers____Lateral side of the
knee
Patellar Tendonitis - -Anawers____Front of the knee
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
Achilles Tendonitis - -Anawers____Back of the heel
Stress Fracture - -Anawers____Foot, ankle, tibia, or hip
Tennis Elbow - -Anawers____Lateral side of elbow
Repair - -Anawers____New tissue is formed and reorganized
Remodeling - -Anawers____Starts when all the new tissue has
been created
Inflammation - -Anawers____Site typically becomes red and
swollen
The inflammation response is typically complete after (blank)
- -Anawers____48 hours
Apply ice to the injured area for (blank) every (blank) during
the first 72 hours after the injury occurs. - -Anawers____15 to
20 minutes; 2 to 3 hours
Identify the five steps in treating a soft tissue injury. - -
Anawers____(1) P- Protection
, SEMPER FIT BASIC FITNESS (ACTUAL EXAM
2024-2025)| QUESTIONS WITH ANSWERS
(2) R- Rest
(3) I- Ice
(4) C- Compression
(5) E- Elevation
What three psychological factors can improve rehabilitation
from injury? - -Anawers____(1) Positive attitude
(2) Intrinsic motivation
(3) Willingness to listen
Identify eight risk factors that may lead to an injury. - -
Anawers____(1) Low level of physical fitness
(2) History of previous injury
(3) Increasing exercise intensity too much, too fast
(4) Over-training
