Semper Fit Basic Fitness Course Exam Study Guide with Complete Solutions Define exercise physiology - Correct Answers 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 - Correct Answers 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? - Correct Answers Optimal fitness can be measured by accomplishing missions without undue fatigue.The ability of a muscle to contract repeatedly without fatiguing. - Correct Answers 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 Answers Cardiopulmonary Endurance Refers to the muscular and fat make-up of the body. - Correct Answers Body Composition The ability to move your joints comfortably through a full range of motion. - Correct Answers Flexibility The amount of force a muscle can produce. - Correct Answers 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 Answers Right; Left Identify six adaptations of the heart and blood vessels in response to exercise. - Correct Answers (1) The size of the heart increases making it able to pump more blood with more force. 1 / 3
(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 Answers 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 Answers adenosine tri- phosphate Provides energy for endurance tasks - Correct Answers Aerobic Provides energy for 30 to 90 seconds - Correct Answers Anaerobic Provides energy for 6 to 10 seconds - Correct Answers Creatine Phosphate Identify the three major benefits of warming up. - Correct Answers (1) Increases body temperature (2) Improved range of motion (3) Prepares the heart and lungs for higher intensity exercise General Warm-up Method - Correct Answers Increases Temperature Improves Flexibility 2 / 3
Passive Warm-up Method - Correct Answers Limited energy expenditure Specific Warm-up Method - Correct Answers Increases temperature Incorporates activity specific skills Allows for mental rehearsal Improves flexibility Identify two general guidelines to guide your warm-up - Correct Answers (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? - Correct Answers 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 Answers (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 Answers Performed at a slow speed
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