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Semper Fit Basic Fitness Course 2024/2025 already graded A+
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Semper Fit Basic Fitness Course 2024/2025 already graded A+
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Semper Fit Basic Fitness CourseDefine exercise physiology - ANSExercise 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 - ANSOptimal 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? - ANSOptimal fitness can be measured
by accomplishing missions without undue fatigue.
The ability of a muscle to contract repeatedly without fatiguing. - ANSMuscular Endurance
The ability of the heart and lungs to work efficiently over an extended period of time and
provide oxygen to the working muscles. - ANSCardiopulmonary Endurance
Refers to the muscular and fat make-up of the body. - ANSBody Composition
The ability to move your joints comfortably through a full range of motion. - ANSFlexibility
The amount of force a muscle can produce. - ANSMuscular 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. - ANSRight; Left
Identify six adaptations of the heart and blood vessels in response to exercise. - ANS(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. - ANSCpl
Jones' body is effectively using a large amount of oxygen better than Cpl Jefferson.
The molecule that provides the energy for muscle contraction is? - ANSadenosine
tri-phosphate
Provides energy for endurance tasks - ANSAerobic
Provides energy for 30 to 90 seconds - ANSAnaerobic
Provides energy for 6 to 10 seconds - ANSCreatine Phosphate
Identify the three major benefits of warming up. - ANS(1) Increases body temperature
(2) Improved range of motion
(3) Prepares the heart and lungs for higher intensity exercise
General Warm-up Method - ANSIncreases Temperature
Improves Flexibility
Passive Warm-up Method - ANSLimited energy expenditure
Specific Warm-up Method - ANSIncreases temperature
Incorporates activity specific skills
Allows for mental rehearsal
Improves flexibility
Identify two general guidelines to guide your warm-up - ANS(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? - ANSThe 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? - ANS(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.
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