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PE 11: Fitness Principles and Exercises

This document appears to be a physical education test for a student covering various topics related to physical fitness. The test contains multiple choice questions testing knowledge of different components of fitness like cardiovascular endurance, muscular strength and endurance, flexibility, and the FITT principles. It also includes questions on skill-related components like agility, balance, coordination, power, reaction time and speed. The test focuses on assessing student understanding of key fitness concepts.

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Nimrod Cabrera
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85 views4 pages

PE 11: Fitness Principles and Exercises

This document appears to be a physical education test for a student covering various topics related to physical fitness. The test contains multiple choice questions testing knowledge of different components of fitness like cardiovascular endurance, muscular strength and endurance, flexibility, and the FITT principles. It also includes questions on skill-related components like agility, balance, coordination, power, reaction time and speed. The test focuses on assessing student understanding of key fitness concepts.

Uploaded by

Nimrod Cabrera
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd

Republic of the Philippines

Department of Education
STA. ROSA NATIONAL HIGH SCHOOL
Sta. Rosa, Concepcion, Tarlac
S.Y. 2023-2024

FIRST QUARTER: PHYSICAL EDUCATION 11

Name: _______________________________________ Score: ___________


Grade Level and Section: _______________________ Date: ____________

I. Multiple Choice: Encircle the letter of the best answer.


1. The ability of the heart and lungs to deliver oxygen to working muscles during physical activity for a
long period of time.
a. Cardiovascular Endurance b. Flexibility c. Body Composition d. Muscular Strength
2. Doing muscular strengthening exercises also develops:
a. Cardiovascular Endurance b. Muscular Endurance c. Flexibility d. Bone strength
3. What is the advantage of exercise?
a. Improved quality of life b. Decrease chronic disease c. Stress Relief d. All of the above
4. The ability of a muscle to exert force for a brief period of time.
a. Muscular Endurance b. Muscular Strength
c. Cardiovascular endurance d. Flexibility
5. Push up, weight lifting, plyometrics are examples of __________________ exercises.
a. Muscular Endurance c. Cardiovascular Endurance
b. Muscular Strength d. Flexibility
6. Which of the following is not a primary benefit of regular cardiovascular exercise?
a. Increased ability to take in and use oxygen b. Lower pulse rate
c. Lower blood pressure d. Improved balance
7. Running, cycling, swimming, and dancing are all examples of what type of exercise?
a. resistance exercise c. muscular strength
b. aerobic exercise d. flexibility exercises
8. F.I.T.T. stands for:
a. Fitness, Intelligence, Total Turnout b. Frequency, Intensity, Temperature, Time
c. Frequency, Intensity, Time, Type d. Fun, Intensity, Teamwork, Trust
9. When weightlifting for muscular strength, one should lift ____weight and do repetitions?
a. less fewer b. less more c. more many d. more fewer
10. Short bursts of lifting very heavy weights with low repetitions can be referred to as this type of
exercise.
a. Aerobic exercise c. muscular endurance
b. muscular strength exercise d. muscular endurance
11. Which of the following is true about frequency?
A. Effort level of the exercise C. Period covered in an exercise session
B. Number of session in a week D. Type of activity .
12. Which principle in physical activity claims that in order to progress and improve our fitness, we
have to put our bodies under additional stress?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
13. Cardo does jogging, running and dancing because he wants to improve his cardio vascular
endurance. What principle of physical fitness does he manifest?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
14. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle?
A. Frequency B. Intensity C. Time D. Type
15. Which of the given examples best describes time principle of physical activity?m
A. 2 times a day C. 1 hour per sessionl
B. 3 times a week D. All of the above
16. What principle in physical activity is defined as gradual increase in exerting effort or load that is
done not too slowly, nor too rapidly?
A. Principle of Overload C. Principle of Reversibility
B. Principle of Progression D. Principle of Specificity
17. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is
manifested?
A. Frequency B. Intensity C. Time D. Type
18. Daniel is 42 years old. What is his maximum target heart rate?
A. 176 B. 177 C. 178 D. 179
19. Which of the following given statements is true about Principles of Reversibility?
A. The benefits of training are lost with prolonged periods without training.
B. Repeatedly practicing a skill or a series of movements past required performance.
C. Exposing the body to an entirely new stimulus creates consistent performance enhancements.
D. To ensure that results will continue to improve over time, the degree of the training intensity must
continually increase above the adapted workload.
20. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve?
A. 158 B. 160 C. 162 D. 164
21. What does aerobic refer to?
A. How your body uses oxygen B. Limit the uses of oxygen
C. The absence of oxygen D. With little available oxygen
22. What type of physical activity makes you sweat, causes you to breathe harder, and gets your heart
beating faster compared to when you are at rest?
A. Aerobic Exercise C. Bone Strengthening
B. Aerobic Fitness D. Muscular Strengthening
23. Which of the following will not improve a personal fitness program?
A. Muscular Strengthening B. Exercising at moderate intensities
C. Making your program appropriate D. Starting slowly then increase gradually
24. Which physical activity is NOT aerobic exercise?
A. Hip-hop dancing B. Jogging C. Jump roping D. Yoga
25. Which one is taken from the radial artery at the wrist, in line with the thumb, using tips of the
pointer and middle fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. Temporal pulse site
26. Which of the following gets your heart pumping and your body moving? It also refers to street style
dancing while you kick up your cardio with popping and locking, breaking, top rocking', jerking,
freezing, spinning, and sliding.
A. Ballroom dance B. Synchronize swimming C. Yoga class D. Zumba class
27. Which is the most important rule in setting goal in making a fitness plan?
A. Established realistic ones
B. Established goals that can be achieved in a very short time
C. Established a frequency of 4 to 5 times per week to exercise
D. Established a vigorous intensity work out to see the result right away
28. What is the purpose of cooling down exercise?
A. Prepare the muscle for intense activity.
B. Increase heart rate and breathing rate.
C. Elevate blood pressure and increase blood flow.
D. Allow the body to gradual transition in a near-resting state.
29. What type of exercise is it when you are not be able to say more than a few
words without pausing for a breath?
A. Moderate intensity C. Progression principle
B. Overload principle D. Vigorous intensity
30. What is the ability of the muscles to exert a force during an activity such as lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength
31. What is the skill related fitness that helps you to jump over the hurdles?
A. Coordination B. Power C. Speed D. Reaction time
32. What is the skill related fitness manifested in chasing the escaping dog.
A. Agility B. Balance C. Coordination D. Speed
33. Hitting the bull’s eye in playing dart game, is a great example of what skill-related fitness?
A. Coordination B. Power C. Speed D. Reaction time
34. Which of the following is the best example of reaction time?
A. Blocking a fast and strong kick C. Hitting the target
B. Crossing the streets D. Walking in the balance beam
35. In the critical part of a basketball game, John skillfully dribbles the ball with one hand and protects
it from opponents trying to steal it with his other hand. At the same time, he eyes the ring as he
prepares to shoot. What ability does John manifest?
A. Agility B. Balance C. Coordination D. Power
36. In which sporting event is agility often manifested?
A. Archery B. Badminton C. Chess D. Rowing
37. Shekinah wants to be an Olympic gold medalist in gymnastics. What skill-related fitness should
she master to perform difficult stunts while keeping in the state of equilibrium?
A. Agility B. Balance C. Coordination D. Reaction time
38. Memvie was walking with is boyfriend when someone threw a stone at them. She quickly pushed
her boyfriend to prevent the stone from hitting her. What skill related fitness did she exhibit?
A. Balance B. Coordination C. Speed D. Reaction time
39. What is the secret of Lydia De Vega in sprinting to win the 100 m dash and call as the fastest
Asia’s women in 1980?
A. Coordination B. Power C. Speed D. Reaction time
40. Emil makes a strong smash in badminton that no one can easily return his shots. What skill related
fitness is dominant in his shot?
A. Coordination B. Power C. Speed D. Reaction time

II. Paragraph Writing


41-45. Why is it essential to incorporate a warm-up and cool down in a routine exercise?
46-50. How will you benefit from having a strong or healthy skill-related fitness? Explain.

Prepared by: Checked and reviewed by:

NIMROD B. CABRERA JOB D. LUCERO


Teacher II Head Teacher III
Noted:

CESAR IAN DC. SALAC, PhD


Head Teacher VI, OIC-School Head

Common questions

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In the FITT principle, intensity represents the effort required in each session, while frequency denotes how often exercise sessions occur per week . A balance between the two ensures optimal stress and recovery for skill improvement; higher intensities with appropriate frequency lead to better fitness adaptations without causing burnout or injuries.

The Principle of Progression involves systematically increasing exercise challenges to continue physical improvements . By gradually escalating exercise load, athletes can avoid plateauing in performance, adapt to new demands consistently, and prevent injuries that may result from sudden intensity hikes.

Increasing exercise frequency and intensity positively impacts health by reducing risks of chronic diseases, enhancing physical and mental wellness, and potentially extending lifespan . Regular, intense exercise promotes cardiovascular health, joint and muscle strength, cognitive function, and emotional stability, which collectively contribute to improved longevity and quality of life.

The heart rate reserve method, which calculates the difference between maximum and resting heart rate, is a reliable measure for determining exercise intensity levels suited to individual cardiovascular capacity . It allows for tailored exercise intensities that optimize cardiovascular benefits and monitor the heart's adaptability to workouts.

Setting realistic goals is crucial in fitness planning as they provide direction and measurable outcomes, preventing discouragement from unattainable targets . Realistic goals ensure consistency and motivation, leading to sustainable progress and long-term adherence to fitness regimens.

Aerobic exercises enhance cardiovascular health by increasing the heart and lung's ability to supply oxygen to the muscles over extended periods . This improvement leads to a higher capacity for oxygen intake and utilization, thus promoting overall cardiovascular efficiency and benefiting the heart's health.

The Principle of Overload involves placing the body under additional stress than it is accustomed to, which leads to improvements in fitness level . By progressively increasing the intensity of exercises through heavier weights or higher resistance, one can enhance muscular strength, cardiovascular endurance, and overall fitness.

Coordination and agility are critical in team sports like basketball as they enhance players' ability to maneuver efficiently, react to opponents' moves, and execute complex tasks under pressure . These attributes allow players to integrate various physical abilities seamlessly, improving overall game performance.

A cooldown phase helps in the gradual reduction of heart rate and blood pressure, facilitates metabolic waste removal, and reduces muscle stiffness, which are critical in injury prevention . This period allows the body to transition smoothly to a resting state, minimizing muscle tears and cardiovascular strain.

Cardiovascular exercises offer benefits such as improved heart and lung function, reduced blood pressure, and lowered pulse rates, leading to a decreased risk of chronic diseases . Muscular strengthening exercises enhance bone strength, muscular endurance, and body structure, contributing to improved metabolism and physical resilience . Both types of exercise complement each other for holistic health benefits.

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