SEMPER FIT BASIC FITNESS COURSE
EXAM WITH CORRECT ANSWERS
Define nexercise nphysiology n- ncorrect nanswers n-Exercise nphysiology nis nthe
nscience nthat ndescribes, nexplains, nand nuses nthe nbody's nresponse nand nadaptation
nto nexercise ntraining nto nmaximum nhuman nphysical npotential.
It nincludes nthe ninteraction nof nthe nheart, nlungs, nand nmuscles, nand nhow nthey
nrespond nto nexercise.
Define noptimal nfitness n- ncorrect nanswers n-Optimal nfitness nrefers nto nthe nbest
nfunctioning nlevel nof nfitness na nMarine ncan nattain. nAt nthe noptimal nlevel, nthe nbody
nof nthe nMarine nfunctions nas nefficiently nas nit ncan.
Which nfactor nmeasures na nMarine's noptimal nfitness? n- ncorrect nanswers n-Optimal
nfitness ncan nbe nmeasured nby naccomplishing nmissions nwithout nundue nfatigue.
The nability nof na nmuscle nto ncontract nrepeatedly nwithout nfatiguing. n- ncorrect
nanswers n-Muscular nEndurance
,The nability nof nthe nheart nand nlungs nto nwork nefficiently nover nan nextended nperiod
nof ntime nand nprovide noxygen nto nthe nworking nmuscles. n- ncorrect nanswers n-
Cardiopulmonary nEndurance
Refers nto nthe nmuscular nand nfat nmake-up nof nthe nbody. n- ncorrect nanswers n-Body
nComposition
The nability nto nmove nyour njoints ncomfortably nthrough na nfull nrange nof nmotion. n-
ncorrect nanswers n-Flexibility
The namount nof nforce na nmuscle ncan nproduce. n- ncorrect nanswers n-Muscular
nStrength
Blood nis npumped nto nthe nlungs nby nthe n(blank) nside nof nthe nheart nand npumped nto
nthe nbody nby nthe n(blank) nside nof nthe nheart. n- ncorrect nanswers n-Right; nLeft
Identify nsix nadaptations nof nthe nheart nand nblood nvessels nin nresponse nto nexercise.
n- ncorrect nanswers n-(1) nThe nsize nof nthe nheart nincreases nmaking nit nable nto
npump nmore nblood nwith nmore nforce.
(2) nThe namount nof nblood nthe nheart npumps nwith neach ncontraction nincreases.
nThis nis ndue nto na ncombination nof nan nincrease nin nthe nheart nsize nand na
ndecrease nin npulse nthat nallows nmore nblood nto nenter nthe nheart nbetween nbeats.
(3) nThere nis na ndecrease nin nthe nresting nand ntraining nheart nrate.
(4) nThe nheart nrate nrecovers nto nresting nlevels nmore nrapidly nafter ntraining nhas
nstopped.
(5) nMore ncapillaries nform nto nsupply nthe nworking nmuscles nwith noxygen nrich
nblood.
(6) nBlood npressure ndecreases.
Cpl nJones nparticipates nin nendurance ntraining n3 ntimes nper nweek nwhile nCpl
nJefferson nparticipates nonce na nweek. nWhat neffect nmay nthis nhave non nboth
nMarines' nlungs. n- ncorrect nanswers n-Cpl nJones' nbody nis neffectively nusing na nlarge
namount nof noxygen nbetter nthan nCpl nJefferson.
The nmolecule nthat nprovides nthe nenergy nfor nmuscle ncontraction nis? n- ncorrect
nanswers n-adenosine ntri-phosphate
Provides nenergy nfor nendurance ntasks n- ncorrect nanswers n-Aerobic
Provides nenergy nfor n30 nto n90 nseconds n- ncorrect nanswers n-Anaerobic
, Provides nenergy nfor n6 nto n10 nseconds n- ncorrect nanswers n-Creatine nPhosphate
Identify nthe nthree nmajor nbenefits nof nwarming nup. n- ncorrect nanswers n-(1)
nIncreases nbody ntemperature
(2) nImproved nrange nof nmotion
(3) nPrepares nthe nheart nand nlungs nfor nhigher nintensity nexercise
General nWarm-up nMethod n- ncorrect nanswers n-Increases nTemperature
Improves nFlexibility
Passive nWarm-up nMethod n- ncorrect nanswers n-Limited nenergy nexpenditure
Specific nWarm-up nMethod n- ncorrect nanswers n-Increases ntemperature
Incorporates nactivity nspecific nskills
Allows nfor nmental nrehearsal n
Improves nflexibility
Identify ntwo ngeneral nguidelines nto nguide nyour nwarm-up n- ncorrect nanswers n-(1) nIt
nshould nmeet nthe nneeds nof nthe nindividual.
(2)It nshould nbe nadaptable nas nthe nMarine nbecomes nbetter nconditioned.
What nis nthe ngoal nof nflexibility ntraining? n- ncorrect nanswers n-The ngoal nof nflexibility
ntraining nis nto nimprove nrange nof nmotion nalong nwith nstrength nto nallow nthe nMarine
nto nbetter ncontrol nhis/her nmovements.
What nare nthe nsteps nfor nstatic nstretching? n- ncorrect nanswers n-(1) nWarm-up nfor n5
nto n15 nminutes nuntil nyou nhave nbegun nto nsweat.
(2) nEmphasize nslow, nsmooth nmovements nand nbreathe ndeeply.
(3) nInhale nand nthen nexhale nas nyou nstretch nto nthe npoint nof nmotion njust nshort nof
ndiscomfort, nand nthen nease nback nslightly.
(4) nHold nthe nstretch nfor n15 nto n30 nseconds nas nyou nbreathe nnormally.
(5) nRelax
(6) nRepeat nstretch ntwo nor nthree ntimes. nWith neach ntime nthrough, nexhale nas nyou
nslowly nstretch na nbit nfarther, nmaking nsure nto nstop njust nshort nof nfeeling
ndiscomfort.
EXAM WITH CORRECT ANSWERS
Define nexercise nphysiology n- ncorrect nanswers n-Exercise nphysiology nis nthe
nscience nthat ndescribes, nexplains, nand nuses nthe nbody's nresponse nand nadaptation
nto nexercise ntraining nto nmaximum nhuman nphysical npotential.
It nincludes nthe ninteraction nof nthe nheart, nlungs, nand nmuscles, nand nhow nthey
nrespond nto nexercise.
Define noptimal nfitness n- ncorrect nanswers n-Optimal nfitness nrefers nto nthe nbest
nfunctioning nlevel nof nfitness na nMarine ncan nattain. nAt nthe noptimal nlevel, nthe nbody
nof nthe nMarine nfunctions nas nefficiently nas nit ncan.
Which nfactor nmeasures na nMarine's noptimal nfitness? n- ncorrect nanswers n-Optimal
nfitness ncan nbe nmeasured nby naccomplishing nmissions nwithout nundue nfatigue.
The nability nof na nmuscle nto ncontract nrepeatedly nwithout nfatiguing. n- ncorrect
nanswers n-Muscular nEndurance
,The nability nof nthe nheart nand nlungs nto nwork nefficiently nover nan nextended nperiod
nof ntime nand nprovide noxygen nto nthe nworking nmuscles. n- ncorrect nanswers n-
Cardiopulmonary nEndurance
Refers nto nthe nmuscular nand nfat nmake-up nof nthe nbody. n- ncorrect nanswers n-Body
nComposition
The nability nto nmove nyour njoints ncomfortably nthrough na nfull nrange nof nmotion. n-
ncorrect nanswers n-Flexibility
The namount nof nforce na nmuscle ncan nproduce. n- ncorrect nanswers n-Muscular
nStrength
Blood nis npumped nto nthe nlungs nby nthe n(blank) nside nof nthe nheart nand npumped nto
nthe nbody nby nthe n(blank) nside nof nthe nheart. n- ncorrect nanswers n-Right; nLeft
Identify nsix nadaptations nof nthe nheart nand nblood nvessels nin nresponse nto nexercise.
n- ncorrect nanswers n-(1) nThe nsize nof nthe nheart nincreases nmaking nit nable nto
npump nmore nblood nwith nmore nforce.
(2) nThe namount nof nblood nthe nheart npumps nwith neach ncontraction nincreases.
nThis nis ndue nto na ncombination nof nan nincrease nin nthe nheart nsize nand na
ndecrease nin npulse nthat nallows nmore nblood nto nenter nthe nheart nbetween nbeats.
(3) nThere nis na ndecrease nin nthe nresting nand ntraining nheart nrate.
(4) nThe nheart nrate nrecovers nto nresting nlevels nmore nrapidly nafter ntraining nhas
nstopped.
(5) nMore ncapillaries nform nto nsupply nthe nworking nmuscles nwith noxygen nrich
nblood.
(6) nBlood npressure ndecreases.
Cpl nJones nparticipates nin nendurance ntraining n3 ntimes nper nweek nwhile nCpl
nJefferson nparticipates nonce na nweek. nWhat neffect nmay nthis nhave non nboth
nMarines' nlungs. n- ncorrect nanswers n-Cpl nJones' nbody nis neffectively nusing na nlarge
namount nof noxygen nbetter nthan nCpl nJefferson.
The nmolecule nthat nprovides nthe nenergy nfor nmuscle ncontraction nis? n- ncorrect
nanswers n-adenosine ntri-phosphate
Provides nenergy nfor nendurance ntasks n- ncorrect nanswers n-Aerobic
Provides nenergy nfor n30 nto n90 nseconds n- ncorrect nanswers n-Anaerobic
, Provides nenergy nfor n6 nto n10 nseconds n- ncorrect nanswers n-Creatine nPhosphate
Identify nthe nthree nmajor nbenefits nof nwarming nup. n- ncorrect nanswers n-(1)
nIncreases nbody ntemperature
(2) nImproved nrange nof nmotion
(3) nPrepares nthe nheart nand nlungs nfor nhigher nintensity nexercise
General nWarm-up nMethod n- ncorrect nanswers n-Increases nTemperature
Improves nFlexibility
Passive nWarm-up nMethod n- ncorrect nanswers n-Limited nenergy nexpenditure
Specific nWarm-up nMethod n- ncorrect nanswers n-Increases ntemperature
Incorporates nactivity nspecific nskills
Allows nfor nmental nrehearsal n
Improves nflexibility
Identify ntwo ngeneral nguidelines nto nguide nyour nwarm-up n- ncorrect nanswers n-(1) nIt
nshould nmeet nthe nneeds nof nthe nindividual.
(2)It nshould nbe nadaptable nas nthe nMarine nbecomes nbetter nconditioned.
What nis nthe ngoal nof nflexibility ntraining? n- ncorrect nanswers n-The ngoal nof nflexibility
ntraining nis nto nimprove nrange nof nmotion nalong nwith nstrength nto nallow nthe nMarine
nto nbetter ncontrol nhis/her nmovements.
What nare nthe nsteps nfor nstatic nstretching? n- ncorrect nanswers n-(1) nWarm-up nfor n5
nto n15 nminutes nuntil nyou nhave nbegun nto nsweat.
(2) nEmphasize nslow, nsmooth nmovements nand nbreathe ndeeply.
(3) nInhale nand nthen nexhale nas nyou nstretch nto nthe npoint nof nmotion njust nshort nof
ndiscomfort, nand nthen nease nback nslightly.
(4) nHold nthe nstretch nfor n15 nto n30 nseconds nas nyou nbreathe nnormally.
(5) nRelax
(6) nRepeat nstretch ntwo nor nthree ntimes. nWith neach ntime nthrough, nexhale nas nyou
nslowly nstretch na nbit nfarther, nmaking nsure nto nstop njust nshort nof nfeeling
ndiscomfort.
