Semper Fit Basic Fitness Course Final
Exam Questions And All Correct
Answers.
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.
It includes the interaction of the heart, lungs, and muscles, and how they respond to exercise.
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.
,(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
, 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.
(3) Inhale and then exhale as you stretch to the point of motion just short of discomfort, and
then ease back slightly.
(4) Hold the stretch for 15 to 30 seconds as you breathe normally.
(5) Relax
(6) Repeat stretch two or three times. With each time through, exhale as you slowly stretch a bit
farther, making sure to stop just short of feeling discomfort.
Static stretching (slow-sustained stretching) - Answer Performed at a slow speed
Dynamic stretching - Answer Uses activity-specific movements
Speed-strength - Answer Ability to develop force rapidly and/or at high speeds
Special-endurance - Answer Ability to perform repetitive task at or near-maximal effort
Deceleration - Answer Ability to decrease speed in a short amount of time
Exam Questions And All Correct
Answers.
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.
It includes the interaction of the heart, lungs, and muscles, and how they respond to exercise.
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.
,(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
, 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.
(3) Inhale and then exhale as you stretch to the point of motion just short of discomfort, and
then ease back slightly.
(4) Hold the stretch for 15 to 30 seconds as you breathe normally.
(5) Relax
(6) Repeat stretch two or three times. With each time through, exhale as you slowly stretch a bit
farther, making sure to stop just short of feeling discomfort.
Static stretching (slow-sustained stretching) - Answer Performed at a slow speed
Dynamic stretching - Answer Uses activity-specific movements
Speed-strength - Answer Ability to develop force rapidly and/or at high speeds
Special-endurance - Answer Ability to perform repetitive task at or near-maximal effort
Deceleration - Answer Ability to decrease speed in a short amount of time
