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SEMPER FIT BASIC FITNESS EXAM
ACTUAL MARINENET EXAM ALL 200
QUESTIONS AND CORRECT
ANSWERS (ALREADY GRADED A+) |
2024 LATEST VERSION
Which of the following best defines exercise physiology? -----CORRECT ANSWER----------The body prepares for and performs exercise. Timed runs, sit-ups, pull-ups, and push-ups, or your survivability in combat are all measurements of -----CORRECT ANSWER----------optimal fitness Which of the following tests can measure a Marine's optimal fitness? ----- CORRECT ANSWER----------Timed runs Unoxygenated blood returning from the body enters the __________ side of the heart and is then pumped through the __________ ventricle to the lungs. -----CORRECT ANSWER----------Right;Right As a result of regular exercise, what change occurs in the heart and blood vessels? -----CORRECT ANSWER----------Blood Pressure Decreases
How effectively the body uses the oxygen you breathe in is measured by the -----CORRECT ANSWER----------VO Which molecule provides the energy for muscle contraction? ----- CORRECT ANSWER----------Adenosine tri-phosphate Which statement below is true concerning the anaerobic energy pathway? - ----CORRECT ANSWER----------Breaks down sugar molecules called glucose (carbohydrates) to produce energy. Which energy pathway is not activated quickly; however, since oxygen is usually available to the working muscle; it can provide energy for a long period of time? -----CORRECT ANSWER----------Aerobic The warm-up should last approximately _______ minutes. -----CORRECT ANSWER---------- 5 - 15 What is the goal of flexibility training? -----CORRECT ANSWER---------- Improve the joints range of motion. Static stretching is performed by -----CORRECT ANSWER----------holding a stretch for 30 seconds. Which stretching method is another name for bouncing stretching and involves performing rapid, jerky, uncontrolled movement? -----CORRECT ANSWER----------Ballistic
While _________________ may be desirable and visually pleasing, it does not necessarily help to enhance performance. -----CORRECT ANSWER---- ------muscle size What principle of goal setting expresses your goals in specific, measurable and behavioral terms? -----CORRECT ANSWER----------Specific goals The five essential training principles are: -----CORRECT ANSWER---------- Exercise order, exercise selection, frequency, intensity and volume, and rest. How many hours between training sessions should you allow for small muscle groups to recover? -----CORRECT ANSWER---------- 48 SSgt Jones spends very little time lifting weights in the gym. He usually performs one set per exercise. SSgt Jones believes that exercise ________________ is the key to building a well-rounded physique. ----- CORRECT ANSWER----------frequency How many training sessions per week are recommended for the more advanced strength trainer? -----CORRECT ANSWER----------4 or more Exercise order should proceed from _________________ exercises to _______________ exercises within a workout. -----CORRECT ANSWER--- -------large muscle, small muscle
Endurance training is essentially another term for _____________ training. -----CORRECT ANSWER----------Aerobic What is the primary purpose of aerobic training? -----CORRECT ANSWER- ---------Improve the ability of the body to produce energy. Which three immediate adaptations occur to the body when beginning a cardiovascular program? -----CORRECT ANSWER----------Decease in heart rate, measurable increase in stroke volume, and improvement in cardiac output Which of the following is a long term physiological adaptation to aerobic training? -----CORRECT ANSWER----------Increased plasma volume of the blood Your heart rate reserve can be computed by taking your _________ heart rate minus your ________ heart rate. -----CORRECT ANSWER---------- maximum; resting How many minutes per training session is the appropriate exercise duration for aerobic training to achieve benefits to the cardiovascular system? ----- CORRECT ANSWER----------20 to 60 Exercise intensity can be measured by -----CORRECT ANSWER---------- rating of perceived exertion scale, pace, and heart rate.
When all of the new tissue has been created and lasts until the new tissue functions normally, describes which phase of the tissue healing process? -- ---CORRECT ANSWER----------Remodeling What are the five basic steps for treating a soft tissue injury? ----- CORRECT ANSWER----------Protection, rest, ice, compression, and elevation Which exercise places added stress on the anterior joint capsule in the shoulder and can lead to injury? -----CORRECT ANSWER----------Partner shoulder stretch The distance traveled with one full stride is referred to as -----CORRECT ANSWER----------Stride Length The two responses the body uses to remove excess heat are the ----- CORRECT ANSWER----------cardiovascular system adapts and sweat is produced. PFC Brady is stationed in desert. He is a security policeman and must stand for hours posted outside in the heat of the day. When his supervisor made rounds, he noticed PFC Brady's speech to be incoherent. What type task has most likely been affected by the heat? -----CORRECT ANSWER--- -------Communication Which of the following best describe signs of heatstroke? -----CORRECT ANSWER----------Convulsions
Great fatigue and _________ best describe signs of heat exhaustion. ----- CORRECT ANSWER----------rubbery legs Cpl Levy is stationed in Alaska and the average temperature is 30-degrees below zero. He just received orders for Iraq and must report in 30 days. What most likely can Cpl Levy do now to acclimatize his body to the heat of Iraq? -----CORRECT ANSWER----------Wear insulated clothing while exercising One of the ways that cold affects physical performance is -----CORRECT ANSWER----------shivering, which decreases fine muscle coordination. A warning sign of hypothermia is -----CORRECT ANSWER----------mental impairment Activities that require __________ and a steady supply of oxygen are especially affected by altitude. -----CORRECT ANSWER----------endurance How may the central nervous system be affected by high altitude? ----- CORRECT ANSWER----------Difficulty in expressing thoughts. What symptom does High Altitude Pulmonary Edema have on the body? --- --CORRECT ANSWER----------Cough producing pink froth
Which factor measures a Marine's optimal fitness? -----CORRECT ANSWER---------------Optimal fitness can be measured by accomplishing missions without undue fatigue. The ability of a muscle to contract repeatedly without fatiguing. ----- CORRECT 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. -----CORRECT ANSWER---------------Cardiopulmonary Endurance Refers to the muscular and fat make-up of the body. -----CORRECT ANSWER---------------Body Composition The ability to move your joints comfortably through a full range of motion. -- ---CORRECT ANSWER---------------Flexibility The amount of force a muscle can produce. -----CORRECT 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. -----CORRECT ANSWER-------- -------Right; Left
Identify six adaptations of the heart and blood vessels in response to exercise. -----CORRECT ANSWER---------------(1) The size of the heart increases making it able to pump more blood with more force. (2) The amount of blood the heart pumps with each contraction increases. This is due to a combination of an increase in the heart size and a decrease in pulse that allows more blood to enter the heart between beats. (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. -----CORRECT 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? ----- CORRECT ANSWER---------------adenosine tri-phosphate Provides energy for endurance tasks -----CORRECT ANSWER--------------- Aerobic Provides energy for 30 to 90 seconds -----CORRECT ANSWER--------------- Anaerobic
What is the goal of flexibility training? -----CORRECT 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? -----CORRECT 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) -----CORRECT ANSWER------- --------Performed at a slow speed Dynamic stretching -----CORRECT ANSWER---------------Uses activity- specific movements Speed-strength -----CORRECT ANSWER---------------Ability to develop force rapidly and/or at high speeds
Special-endurance -----CORRECT ANSWER---------------Ability to perform repetitive task at or near-maximal effort Deceleration -----CORRECT ANSWER---------------Ability to decrease speed in a short amount of time Speed -----CORRECT ANSWER---------------Ability to perform a movement quickly Agility -----CORRECT ANSWER---------------Ability to effectively and efficiently change direction Speed-endurance -----CORRECT ANSWER---------------Ability to maintain top speed after 1-2 seconds Acceleration -----CORRECT ANSWER---------------Ability to increase speed in a short amount of time Shuffle -----CORRECT ANSWER---------------A lateral running movement made up of quick side-to-side steps Backpedal -----CORRECT ANSWER---------------A backwards running movement
Define what muscles make up the core of the body. -----CORRECT ANSWER---------------The core muscles are the muscles that surround the body's center of mass. What is the primary function of the core musculature? -----CORRECT ANSWER---------------The core muscles stabilize the pelvis and provide a solid base of support for movements of the arms and legs. What core exercises involve the internal oblique muscles. -----CORRECT ANSWER---------------Calf touches Alternating crunches Hip rollers Which is the term given to one cycle of a movement from start to finish? ----
- CORRECT ANSWER---------------Repetition Which term is used to define the maximum amount of weight a Marine can lift at one time? -----CORRECT ANSWER---------------IRM Strength training programs can be created to enhance a muscle's (blank) -- ---CORRECT ANSWER---------------(1) Endurance (2) Strength (3) Power
(4) Size The ability of a muscle to contract for a long period of time against a light resistance is called -----CORRECT ANSWER---------------Muscular endurance The ability to move a weight or overcome resistance quickly is defined as (blank) -----CORRECT ANSWER---------------Muscular power Set -----CORRECT ANSWER---------------A series of repetitions completed in succession Volume -----CORRECT ANSWER---------------Measure of work done Exercise Quality -----CORRECT ANSWER---------------How well an exercise is performed and is influenced by the technique and focus that are used when performing the exercise Exercise Quantity -----CORRECT ANSWER---------------The total number repetitions performed Intensity -----CORRECT ANSWER---------------The percentage of the IRM weight that is lifted
Multiple-set training is (blank) than single set training. -----CORRECT ANSWER---------------Superior How many training sessions per week are recommended for the Marine who beginning a strength training program? -----CORRECT ANSWER------- -------- 3 Exercise order should proceed from (blank) exercises to (blank) exercises within a workout. -----CORRECT ANSWER---------------Large muscle; small muscle A (blank) has the Marine exercise the same muscle groups in every workout, but uses different exercises in each session. -----CORRECT ANSWER---------------Split program The term (blank) is defined as "with oxygen". -----CORRECT ANSWER------ ---------Aerobic What is the primary purpose of aerobic training? -----CORRECT ANSWER- --------------Improve the ability of the body to produce energy Identify three immediate adaptations to aerobic training. -----CORRECT ANSWER---------------(1) Heart rate decreases (2) Stroke volume increases (3) Cardiac output increases
Identify seven long-term adaptations to aerobic training. -----CORRECT ANSWER---------------(1) Increase in number of red blood cells (2) Increased plasma volume (3) Increased a-v oxygen difference (4) Increased capillary density (5) More mitochondria (6) Decreased resting heart rate (7) Weight loss 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). -----CORRECT ANSWER---------------180; 115 What is the appropriate aerobic training frequency per week to achieve benefits to the cardiovascular system? -----CORRECT ANSWER--------------
- 3 to 5 times The appropriate exercise duration for aerobic training to achieve benefits to the cardiovascular system is (blank) minutes per training session. ----- CORRECT ANSWER---------------20 to 60 List three ways to monitor exercise intensity. -----CORRECT ANSWER------ ---------(1) Rating of perceived exertion scale
