Semper Fit Basic Fitness Course Verified
Questions and Answers.
Define exercise physiology - (correct answer) -
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Exercise physiology is the science that describes, explains, and uses the body's respo
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nse and adaptation to exercise training to maximum human physical potential.
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It includes the interaction of the heart, lungs, and muscles, and how they respond to ex
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ercise.
Define optimal fitness - (correct answer) -
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Optimal fitness refers to the best functioning level of fitness a Marine can attain. At th
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e optimal level, the body of the Marine functions as efficiently as it can.
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Which factor measures a Marine's optimal fitness? - (correct answer) -
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Optimal fitness can be measured by accomplishing missions without undue fatigue.
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The ability of a muscle to contract repeatedly without fatiguing. - (correct answer) -
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Muscular Endurance
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The ability of the heart and lungs to work efficiently over an extended period of time an
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d provide oxygen to the working muscles. - (correct answer) -
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Cardiopulmonary Endurance
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Refers to the muscular and fat make-up of the body. - (correct answer) -
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Body Composition
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The ability to move your joints comfortably through a full range of motion. -
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(correct answer) - Flexibility
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The amount of force a muscle can produce. - (correct answer) - Muscular Strength
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Blood is pumped to the lungs by the (blank) side of the heart and pumped to the body b
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y the (blank) side of the heart. - (correct answer) - Right; Left
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Identify six adaptations of the heart and blood vessels in response to exercise. -
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(correct answer) -
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(1) The size of the heart increases making it able to pump more blood with more force
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.
(2) The amount of blood the heart pumps with each contraction increases. This is due t
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o a combination of an increase in the heart size and a decrease in pulse that allows mo
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re blood to enter the heart between beats.
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,(3) There is a decrease in the resting and training heart rate.
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(4) The heart rate recovers to resting levels more rapidly after training has stopped.
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(5) More capillaries form to supply the working muscles with oxygen rich blood.
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(6) Blood pressure decreases.
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Cpl Jones participates in endurance training 3 times per week while Cpl Jefferson partic
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ipates once a week. What effect may this have on both Marines' lungs. -
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(correct answer) -
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Cpl Jones' body is effectively using a large amount of oxygen better than Cpl Jefferson
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.
The molecule that provides the energy for muscle contraction is? - (correct answer) -
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adenosine tri-phosphate
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Provides energy for endurance tasks - (correct answer) - Aerobic
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Provides energy for 30 to 90 seconds - (correct answer) - Anaerobic
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Provides energy for 6 to 10 seconds - (correct answer) - Creatine Phosphate
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Identify the three major benefits of warming up. - (correct answer) -
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(1) Increases body temperature
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(2) Improved range of motion
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(3) Prepares the heart and lungs for higher intensity exercise
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General Warm-up Method - (correct answer) - Increases Temperature
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Improves Flexibility tr
Passive Warm-up Method - (correct answer) - Limited energy expenditure
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Specific Warm-up Method - (correct answer) - Increases temperature
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Incorporates activity specific skills tr tr tr
Allows for mental rehearsal
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Improves flexibility tr
Identify two general guidelines to guide your warm-up - (correct answer) -
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(1) It should meet the needs of the individual.
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, (2)It should be adaptable as the Marine becomes better conditioned.
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What is the goal of flexibility training? - (correct answer) -
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The goal of flexibility training is to improve range of motion along with strength to allo
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w the Marine to better control his/her movements.
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What are the steps for static stretching? - (correct answer) - (1) Warm-
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up for 5 to 15 minutes until you have begun to sweat.
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(2) Emphasize slow, smooth movements and breathe deeply.
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(3) Inhale and then exhale as you stretch to the point of motion just short of discomfort
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, and then ease back slightly.
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(4) Hold the stretch for 15 to 30 seconds as you breathe normally.
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(5) Relax tr
(6) Repeat stretch two or three times. With each time through, exhale as you slowly str
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etch a bit farther, making sure to stop just short of feeling discomfort.
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Static stretching (slow-sustained stretching) - (correct answer) -
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Performed at a slow speed
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Dynamic stretching - (correct answer) - Uses activity-specific movements
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Speed-strength - (correct answer) - Ability to develop force rapidly and/ tr tr tr tr trtr tr tr tr tr tr
or at high speeds
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Special-endurance - (correct answer) - Ability to perform repetitive task at or near- tr tr tr tr trtr tr tr tr tr tr tr tr
maximal effort tr
Deceleration - (correct answer) - Ability to decrease speed in a short amount of time tr tr tr tr trtr tr tr tr tr tr tr tr tr tr
Speed - (correct answer) - Ability to perform a movement quickly
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Agility - (correct answer) - Ability to effectively and efficiently change direction
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Speed-endurance - (correct answer) - Ability to maintain top speed after 1-2 seconds tr tr tr tr trtr tr tr tr tr tr tr tr
Acceleration - (correct answer) - Ability to increase speed in a short amount of time tr tr tr tr trtr tr tr tr tr tr tr tr tr tr
Shuffle - (correct answer) - A lateral running movement made up of quick side-to-
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side steps tr
Questions and Answers.
Define exercise physiology - (correct answer) -
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Exercise physiology is the science that describes, explains, and uses the body's respo
trtr tr tr tr tr tr tr tr tr tr tr tr tr
nse and adaptation to exercise training to maximum human physical potential.
tr tr tr tr tr tr tr tr tr tr
It includes the interaction of the heart, lungs, and muscles, and how they respond to ex
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
ercise.
Define optimal fitness - (correct answer) -
tr tr tr tr tr tr
Optimal fitness refers to the best functioning level of fitness a Marine can attain. At th
trtr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
e optimal level, the body of the Marine functions as efficiently as it can.
tr tr tr tr tr tr tr tr tr tr tr tr tr
Which factor measures a Marine's optimal fitness? - (correct answer) -
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Optimal fitness can be measured by accomplishing missions without undue fatigue.
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The ability of a muscle to contract repeatedly without fatiguing. - (correct answer) -
tr tr tr tr tr tr tr tr tr tr tr tr tr
Muscular Endurance
trtr tr
The ability of the heart and lungs to work efficiently over an extended period of time an
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
d provide oxygen to the working muscles. - (correct answer) -
tr tr tr tr tr tr tr tr tr tr
Cardiopulmonary Endurance
trtr tr
Refers to the muscular and fat make-up of the body. - (correct answer) -
tr tr tr tr tr tr tr tr tr tr tr tr tr
Body Composition
trtr tr
The ability to move your joints comfortably through a full range of motion. -
tr tr tr tr tr tr tr tr tr tr tr tr tr
(correct answer) - Flexibility
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The amount of force a muscle can produce. - (correct answer) - Muscular Strength
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Blood is pumped to the lungs by the (blank) side of the heart and pumped to the body b
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y the (blank) side of the heart. - (correct answer) - Right; Left
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Identify six adaptations of the heart and blood vessels in response to exercise. -
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(correct answer) -
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(1) The size of the heart increases making it able to pump more blood with more force
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.
(2) The amount of blood the heart pumps with each contraction increases. This is due t
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
o a combination of an increase in the heart size and a decrease in pulse that allows mo
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
re blood to enter the heart between beats.
tr tr tr tr tr tr tr
,(3) There is a decrease in the resting and training heart rate.
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(4) The heart rate recovers to resting levels more rapidly after training has stopped.
tr tr tr tr tr tr tr tr tr tr tr tr tr
(5) More capillaries form to supply the working muscles with oxygen rich blood.
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(6) Blood pressure decreases.
tr tr tr
Cpl Jones participates in endurance training 3 times per week while Cpl Jefferson partic
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ipates once a week. What effect may this have on both Marines' lungs. -
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(correct answer) -
tr tr tr
Cpl Jones' body is effectively using a large amount of oxygen better than Cpl Jefferson
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.
The molecule that provides the energy for muscle contraction is? - (correct answer) -
tr tr tr tr tr tr tr tr tr tr tr tr tr
adenosine tri-phosphate
trtr tr
Provides energy for endurance tasks - (correct answer) - Aerobic
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Provides energy for 30 to 90 seconds - (correct answer) - Anaerobic
tr tr tr tr tr tr tr tr tr tr trtr
Provides energy for 6 to 10 seconds - (correct answer) - Creatine Phosphate
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Identify the three major benefits of warming up. - (correct answer) -
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(1) Increases body temperature
trtr tr tr tr
(2) Improved range of motion
tr tr tr tr
(3) Prepares the heart and lungs for higher intensity exercise
tr tr tr tr tr tr tr tr tr
General Warm-up Method - (correct answer) - Increases Temperature
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Improves Flexibility tr
Passive Warm-up Method - (correct answer) - Limited energy expenditure
tr tr tr tr tr tr trtr tr tr
Specific Warm-up Method - (correct answer) - Increases temperature
tr tr tr tr tr tr trtr tr
Incorporates activity specific skills tr tr tr
Allows for mental rehearsal
tr tr tr tr
Improves flexibility tr
Identify two general guidelines to guide your warm-up - (correct answer) -
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(1) It should meet the needs of the individual.
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, (2)It should be adaptable as the Marine becomes better conditioned.
tr tr tr tr tr tr tr tr tr
What is the goal of flexibility training? - (correct answer) -
tr tr tr tr tr tr tr tr tr tr
The goal of flexibility training is to improve range of motion along with strength to allo
trtr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
w the Marine to better control his/her movements.
tr tr tr tr tr tr tr
What are the steps for static stretching? - (correct answer) - (1) Warm-
tr tr tr tr tr tr tr tr tr tr trtr tr
up for 5 to 15 minutes until you have begun to sweat.
tr tr tr tr tr tr tr tr tr tr tr
(2) Emphasize slow, smooth movements and breathe deeply.
tr tr tr tr tr tr tr
(3) Inhale and then exhale as you stretch to the point of motion just short of discomfort
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
, and then ease back slightly.
tr tr tr tr tr
(4) Hold the stretch for 15 to 30 seconds as you breathe normally.
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(5) Relax tr
(6) Repeat stretch two or three times. With each time through, exhale as you slowly str
tr tr tr tr tr tr tr tr tr tr tr tr tr tr tr
etch a bit farther, making sure to stop just short of feeling discomfort.
tr tr tr tr tr tr tr tr tr tr tr tr
Static stretching (slow-sustained stretching) - (correct answer) -
tr tr tr tr tr tr tr
Performed at a slow speed
trtr tr tr tr tr
Dynamic stretching - (correct answer) - Uses activity-specific movements
tr tr tr tr tr trtr tr tr
Speed-strength - (correct answer) - Ability to develop force rapidly and/ tr tr tr tr trtr tr tr tr tr tr
or at high speeds
tr tr tr
Special-endurance - (correct answer) - Ability to perform repetitive task at or near- tr tr tr tr trtr tr tr tr tr tr tr tr
maximal effort tr
Deceleration - (correct answer) - Ability to decrease speed in a short amount of time tr tr tr tr trtr tr tr tr tr tr tr tr tr tr
Speed - (correct answer) - Ability to perform a movement quickly
tr tr tr tr trtr tr tr tr tr tr
Agility - (correct answer) - Ability to effectively and efficiently change direction
tr tr tr tr trtr tr tr tr tr tr tr
Speed-endurance - (correct answer) - Ability to maintain top speed after 1-2 seconds tr tr tr tr trtr tr tr tr tr tr tr tr
Acceleration - (correct answer) - Ability to increase speed in a short amount of time tr tr tr tr trtr tr tr tr tr tr tr tr tr tr
Shuffle - (correct answer) - A lateral running movement made up of quick side-to-
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side steps tr
