EWS pre-requisite course

Question 1

importance of physical fitness to the Marine Corp

Answer 1

ability to perform the tasks individually and as a unit.
-ability to perform tests
-compliance with body composition standards
-managing fatigue
-maintaining good health
-lifestyle decisions taht support health/physical ability to perform work
-self confidence
-strong copign
-decision makign skills
-perserverence in persuit of orgazational mission accomplishmetn

Question 2

3 main topics of marine’s level of human performance

Answer 2

physical fitness
nutrition
injury prevention

Question 3

4 major components of physical fitness training

Answer 3

endurance
mobility
strength
flexibility

Question 4

endurance

Answer 4

body’s ability to accomplish the same task in a repetitive fashion.

Question 5

what does endurance depend on

Answer 5

the body’s ability to take in and utilize oxygen

Question 6

mobility

Answer 6

ability to move the body in space with the precision necessary to negotiate an obstacle

Question 7

what is mobility training designed to do

Answer 7

increase the service member’s speed, balance, jumping, and ability to change directions

Question 8

purpose of strength training

Answer 8

increase the servie member’s ability to generate force and power
thus
lowering the relative work required to complete a missino

Question 9

difference between muscle strength, endurance, and power

Answer 9

strength: maximum force created by a muscle
endruance: ability of a muscle to create a force repetitively & sustain it
power: ability to create force quickly across distance

Question 10

what are most weight training regimens based on

Answer 10

many weight training regimens are based on one repitition maximum (1 RM)

Question 11

1 RM

Answer 11

one repetition maximum
- the most weight a service member can lift at once

Question 12

how much should novice individuals lift

Answer 12

novice individuals shoudl begin with 60-70% of their 1 RM for 8-12 sets and 2-3 sets

Question 13

how much weight should you lift to increse one’s strwenth

Answer 13

lift 80-85% of RM (1 repitition maximum)

Question 14

periodization

Answer 14

a phased training program using a varieety of sets, repititions, weights, and exercises

Question 15

1 of 3 things must happen in order for maximum stren gth to increase

Answer 15

• the load must increase
• repitions must increase
• rest periods must be lengthened

Question 16

weight training if your goal ist o increase power

Answer 16

light power used with fast repetitions
(up to 60% 1 RPM for lower boxy and 30-60% RPM for upper body)`

Question 17

weight training if your goal is for maximum one-time strength

Answer 17

need longer rest time between sets. 2-3minutes possibly up to 5

Question 18

weight training if your goals is to increase endurance (e.g. lift more boxes)

Answer 18

rest periods should be lest than 1 minute

Question 19

ballistic exercises

Answer 19

extremely fast explosive movements an

Question 20

purpose of flexibility

Answer 20

maintain/achieve optimal muscle length-tension relationships across joints taht enable a service member to perform tasks with less injury or undue difficulty

Question 21

static stretch

Answer 21

motionless stretchs held 15-30 seconds. hold until end
- if done before exercise, there may be a decrease in performance

Question 22

7 foundational movemetns

Answer 22

push
pull
squat
hinge
lunge
plank
rotation

Question 23

reason why warming up to exercise is important

Answer 23

elevated core body temp lowers teh tissue viscosity of muscles/tendons/ligaments. that allowes for an increase range iof motion which prevents injurys and improves mechanics

Question 24

agility

Answer 24

ability to decelerate and change directions and accelerate again while being balanced and under control

Question 25

importance of good nutrition

Answer 25

adequate energy stores, enhance recovery
stimulate muscle protein synthesis
maximize glycogen repletion
minimize/rpootect against trainign injuries

Question 26

calorie

Answer 26

basic unit of energy

Question 27

3 major contributors to total caloric needs

Answer 27

basal metabolic rate
physical activity
energy for digesting food

Question 28

energy required to maintain basic life functions

Answer 28

basal metabolic rate

Question 29

good pre-workout foods

Answer 29

bananas
oats
greek yogurt
avocados
almonds/walnuts

Question 30

body breakdown and buildup

Answer 30

catabolic and anabolic