Semper Fit Basic Fitness Course Exam Questions AND Correct
Answers
A (blank) has the Marine exercise the same muscle groups in every
workout, but uses different exercises in each session. - ✔✔Split
program
A 40-year-old Marine wants to estimate his maximum heart rate and
heart rate reserve. He knows his resting heart rate is 65 beats per
minute. His maximum hear rate is estimated to be (blank) and his
reserve heart rate is (blank). - ✔✔180; 115
A Marine has developed a strength imbalance in the lower limb
because he always performs knee extensions exercises but never
exercises the antagonist muscles. Which muscle groups are likely to
be weak in this Marine? - ✔✔Knee flexors
A Marine's diet should comprise (blank) % of the calories from
carbohydrates. - ✔✔55
A Marine's diet should comprise (blank) % of the calories from fat. -
✔✔30
Acceleration - ✔✔Ability to increase speed in a short amount of time
,Achilles Tendonitis - ✔✔Back of the heel
Activity factor - ✔✔Calories burn factor related to the intensity of the
exercise performed
Acute Mountain sickness - ✔✔Nausea, vomiting
Agility - ✔✔Ability to effectively and efficiently change direction
Apply ice to the injured area for (blank) every (blank) during the first
72 hours after the injury occurs. - ✔✔15 to 20 minutes; 2 to 3 hours
Backpedal - ✔✔A backwards running movement
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. - ✔✔Right; Left
BMR - ✔✔Rate energy is burned off at rest
Bodies return to detrained levels after (blank) weeks. - ✔✔4 to 8
,Braking Force - ✔✔Force that slows the body down usually resulting
from a poor foot contact.
Carbohydrates - ✔✔Potatoes
Carbohydrates - ✔✔Sugar
Carioca - ✔✔A cross-stepping movement that propels the body
laterally
Compute your heart rate training zone. - ✔✔(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
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. - ✔✔Cpl Jones' body is effectively using a large
amount of oxygen better than Cpl Jefferson.
Deceleration - ✔✔Ability to decrease speed in a short amount of time
Define exercise physiology - ✔✔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 - ✔✔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.
Define the term stride frequency - ✔✔Stride frequency is the rate at
which the legs move/cycle
Define the term stride length - ✔✔Stride length is the distance
traveled with one full running stride
Define what muscles make up the core of the body. - ✔✔The core
muscles are the muscles that surround the body's center of mass.
Answers
A (blank) has the Marine exercise the same muscle groups in every
workout, but uses different exercises in each session. - ✔✔Split
program
A 40-year-old Marine wants to estimate his maximum heart rate and
heart rate reserve. He knows his resting heart rate is 65 beats per
minute. His maximum hear rate is estimated to be (blank) and his
reserve heart rate is (blank). - ✔✔180; 115
A Marine has developed a strength imbalance in the lower limb
because he always performs knee extensions exercises but never
exercises the antagonist muscles. Which muscle groups are likely to
be weak in this Marine? - ✔✔Knee flexors
A Marine's diet should comprise (blank) % of the calories from
carbohydrates. - ✔✔55
A Marine's diet should comprise (blank) % of the calories from fat. -
✔✔30
Acceleration - ✔✔Ability to increase speed in a short amount of time
,Achilles Tendonitis - ✔✔Back of the heel
Activity factor - ✔✔Calories burn factor related to the intensity of the
exercise performed
Acute Mountain sickness - ✔✔Nausea, vomiting
Agility - ✔✔Ability to effectively and efficiently change direction
Apply ice to the injured area for (blank) every (blank) during the first
72 hours after the injury occurs. - ✔✔15 to 20 minutes; 2 to 3 hours
Backpedal - ✔✔A backwards running movement
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. - ✔✔Right; Left
BMR - ✔✔Rate energy is burned off at rest
Bodies return to detrained levels after (blank) weeks. - ✔✔4 to 8
,Braking Force - ✔✔Force that slows the body down usually resulting
from a poor foot contact.
Carbohydrates - ✔✔Potatoes
Carbohydrates - ✔✔Sugar
Carioca - ✔✔A cross-stepping movement that propels the body
laterally
Compute your heart rate training zone. - ✔✔(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
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. - ✔✔Cpl Jones' body is effectively using a large
amount of oxygen better than Cpl Jefferson.
Deceleration - ✔✔Ability to decrease speed in a short amount of time
Define exercise physiology - ✔✔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 - ✔✔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.
Define the term stride frequency - ✔✔Stride frequency is the rate at
which the legs move/cycle
Define the term stride length - ✔✔Stride length is the distance
traveled with one full running stride
Define what muscles make up the core of the body. - ✔✔The core
muscles are the muscles that surround the body's center of mass.
