Republic of the Philippines

Department of Education
National Capital Region
Division of City Schools - Valenzuela

SECOND QUARTER ASSESSMENT EXAMINATION

IN PHYSICAL EDUCATION AND HEALTH 1
(First Semester)

NAME:________________________________ SECTION:_____________________
DIRECTION: ENCIRCLE THE LETTER THAT CORRESPONDS TO YOUR ANSWER.

1. Which of the following shows improvement of Resting Heart Rate from pre-test to
post-test?
A. 56 bpm to 78 bpm C. 81 bpm to 64 bpm
C. 75 bpm to 76 bpm D. 45 bpm to 47 bpm
2. Which of the following BMI ratings is considered normal weight?
A. 18.4 B. 23.5 C. 25.5 D. 27
3. What test is used to measure lower body (Hips) flexibility?
A. Hip Flexor Test B. Push-up C. Sit-ups D. Zipper Test
4. What is the health-related fitness component that will be assessed by doing 3-
minute step test?
A. Aerobic Endurance C. Muscular Endurance
B. Flexibility D. Muscular Strength
5. What type of exercise will help you improve your cardiovascular fitness?
A. Aerobic Exercise C. Strengthening Exercise
B. Flexibility Exercise D. Weight Training
6. Which FITT principle refers to how hard exercise will be performed?
A. Frequency B. Intensity C. Time D. Type
7. Which among the following type of exercises is advisable to be performed for about
30 minutes to help improve our breathing and heart rate?
A. Aerobic Exercise C. Strengthening Exercise
B. Flexibility Exercise D. Weight Training
8. Which of the following exercises is good for those who would like to improve lower
body muscle strength and endurance?
A. Jumping Jacks B. Planking C. Push-up D. Squats
9. Which of the following is appropriate target intensity for moderate to vigorous
physical activity?
A. 10%-20% B. 20%-30% C. 30%-50% D. 60%-80%
10. What type of fitness activities is best for people who would like to improve aerobic
endurance?
A. Dance Exercise C. Weightlifting
B. Static Stretching D. Yoga
11. What type of physical activity that will make our muscles contract due to weight of
your body and/or weight of equipment?
A. Aerobic Exercise C. Flexibility Exercise
B. Breathing Exercise D. Resistance Training/Exercise
12. What type of activities that will help increase the range of movement?
A. Aerobic Exercise C. Strengthening Exercise
B. Flexibility Exercise D. Weight Training
13. Which of the following exercises should an individual perform if he/she wants to
improve abdominal muscles strength and endurance?
A. Curl-ups B. Push-up C. Squat Jumps D. Triceps Stretch
14. What is the type of fitness activity which involves graceful movement of the body
accompanied by lively music.
A. Dance Exercise B. Fitness Class C. Sports Tournament D. Sports Clinic
15. Which of the following fitness activities is the best example of muscle and bone
strengthening exercise?
 A. Dance Sports B. Mountain Climbing C. Racket Sports D. Weightlifting
16. What is the heart rate when our body is totally at rest?
A. Maximum Heart Rate C. Working Heart Rate
B. Resting Heart Rate D. Target Heart Rate
17. What is the Maximum Heart Rate of a 16-year-old?
A. 201 bpm B. 202 bpm C. 203 bpm D. 204 bpm
18. What is the Rate of Perceived Exertion descriptive rating if the working heart rate
is 177 bpm?
A. Somewhat Hard B. Hard C. Very Hard D. Very Very Hard
19. What is the Heart Rate Reserve of a 17-year-old if his/her resting HR is 55 bpm?
A. 147 bpm B. 148 bpm C. 149 bpm D. 150 bpm
20. What is the medical emergency that causes an alarming rise in body temperature,
which is an effect of exercising in a very humid or tropical environment?
A. Dehydration B. Hyperthermia C. Hypothermia D. Overexertion
21. Which of the following is the BEST treatment and prevention for dehydration.
A. Drink Cobra Energy Drink C. Take a nap
B. Drink 8-10 glasses of water D. Take a warm shower
22. What is the term that best describe the immediate care given to a person who has been
injured or suddenly taken ill.
A. Concern B. First Aid C. Help D. Love
23. Which of the following is a sign of hypothermia?
A. Excessive sweating C. Thirst
B. Increase in body temperature D. Uncontrollable shivering
24. How can you ensure safety during physical activity in gym/weights area?
I. Do not slam or drop weights
II. Wear jeans or other casual attire
III. Increase volume of music or wear earphones.
IV. Wipe off drinks and sweat off equipment and floor
A. I and II are correct C. I and IV are correct
B. I and III are correct D. III and IV are correct
25. Courtesy to the next user is one of the proper etiquettes inside a gym. How can you
demonstrate proper etiquette?
A. Do not slam equipment C. Increase the volume of music
B. Grunt to show intensity D. Monopolize use of equipment
26. Which of the following is NOT a safety measure and etiquette inside exercise/dance studio?
A. Go to the studio at any schedule you want
B. Keep footwear and other belongings designated spots
C. Keep the volume of music acceptable to all
D. Wipe off wet spots and sweat on the floor.
27. How are you going to secure that exercise venue is safe from slipping incidents?
I. Wear appropriate attire II. Place equipment in the proper storage
III. Sweep slippery part of the floor IV. Use equipment properly
A. I and II B. I and III C. II and III D. II and IV
28. Which of the following is a common cause of slipping accident in gym or fitness areas?
A. Improper rubber shoes C. Misuse of equipment
B. Inappropriate attire D. Wet floor
29. Which of the following is an example of organized fitness event that targets to
improve muscle and bone strength?
A. Mobile games B. Weightlifting C. Yoga D. Zumba
30. A call center agent noticed that most of his officemates was becoming obese and some are
already complaining heart problems that might be caused by lack of physical activity.
What is the best physical activity to be organized for his officemates?
A. Awareness seminars C. Sports fest, Zumba, Hiking
B. Diet Challenge D. Swimming and Night party
31. What exercise is appropriate to those learners with BMI rating of more than 25
(Overweight)?
A. Flexibility Exercise C. Lose Weight Program
B. Gain Weight Program D. Strengthening Program
32. Which of the following fitness tests can help you determine your aerobic endurance?
A. 3-minute step test B. Aerobic Challenge C. Curl-ups D. Hip Flexor Test
33. Which among the situations below shows appropriate time allotted for exercise?
A. 10 minutes jogging C. Played badminton for 60 minutes
B. Did static stretching for 12 minutes D. Played basketball for 4 hours
34. Which of the following is the most desirable working heart rate after cardiovascular
fitness assessment?
A. 165 bpm B. 175 bpm C. 185 bpm D. 195 bpm
35. How are you going to ensure proper progression during participation in weight
training?
A. Start by lifting the heaviest weight you can
B. Lift light weights only
C. Gradually increase weight and repetition
D. Lift weight but limit the repetitions
36. Which among the following sets of exercise would you perform if you want to
improve flexibility?
A. Jog in place, Jumping Jacks, Butt kicks C. Cobra pose, cat-cow pose, Child’s pose
B. Crunches, planking, push-up D. Burpees, Leg lift, Russian Twist
37. Which of the following is a desirable Rate of Perceived Exertion after playing
basketball for an hour?
A. 20 B. 19 C. 18 D. 17
38. What would be the Target Heart Rate (THR) of a 17-year-old with resting heart rate
of 55 bpm if set to exercise with 60% - 80% exercise intensity?
A. 136 bpm – 165 bpm C. 146 bpm – 175 bpm
B. 144 bpm – 173 bpm D. 154 bpm – 182 bpm
39. If the individual mentioned in item 39 recorded a heart rate of 174 beats
per minute, how would you interpret his working heart rate?
A. Above the Max. Heart Rate (MHR) C. Below the Lower Limit Target
B. Above the Upper Limit Target D. Within the Target Heart Rate
40. How can you ensure that performance of moderate to vigorous physical activity is
safe?
I. Wear appropriate attire
II. Use all the available equipment
III. Check the venue if there are wet spots
IV. Perform static and dynamic warm-up exercise
A. I, II, III are correct C. I, III, IV are correct
B. I, II, IV are correct D. II, III, IV are correct
41. Which of the following is/are ways on how to treat hypothermia?
I. Keep the body cool
II. Give energy foods and warm drinks
III. If the victim is conscious, bring to shelter or keep in warm room
IV. If the victim is unconscious, open airway and check for breathing
A. I, II, III are correct C. I, III, IV are correct
B. I, II, IV are correct D. II, III, IV are correct
42. Which among the following safety tips can help us prevent hyperthermia?
I. Wear appropriate attire III. Ensure that area is well-ventilated
II. Wipe wet spots on the floor. IV. Use appropriate playing equipment
A. I and II B. I and III C. II and III D. II and IV
43. How can we ensure that the exercise intensity is safe and will not lead to medical
emergency such as overexertion?
A. Limit the time of participation to fitness activities
B. Participate only in light intensity fitness activities
C. Select activities with at least 12 RPE rating or below
D. Set target intensity into moderate to vigorous. Example: 60%-80%
44. Which among the following exercises you will select if the participants in an
organized fitness event have strong cardiovascular resistance but need to lose weight?
A. Light aerobic exercise C. Resistance Training
B. Muscle and Bone Strengthening D. Past-pace Aerobic Exercise
45. After the fitness day activity in which the following participants performed same
fitness activity and same level of intensity, participant 1 recorded a working heart rate
of 162 beats per minute, participant 2 with 127 bpm, participant 3, 142 bpm, and
participant 4, 138 bpm. Who among the four participants has the most desirable
working heart rate?
A. Participant 1 C. Participant 3
B. Participant 2 D. Participant 4
46. Which of the following is a desirable heart rate post-assessment result after a
series of participation to moderate to vigorous physical activity?
A. Resting Heart Rate: 62 bpm, Working Heart Rate 187 bpm, BMI: 22.25
B. Resting Heart Rate: 87 bpm, Working Heart Rate 146 bpm, BMI: 25.10
C. Resting Heart Rate: 60 bpm, Working Heart Rate 141 bpm, BMI: 21.25
D. Resting Heart Rate: 86 bpm, Working Heart Rate 199 bpm, BMI: 17.50
47. Which among the following fitness activity plans is compliant to the FITT
principle?
A. Frequency – Once a Week, Intensity – 75% - 95%, Type – Basketball, Time – 4hrs.
B. Frequency – 3 times a Week, Intensity – 65% - 85%, Type – Zumba, Time – 1hr.
C. Frequency – Once a month, Intensity – 60% - 80%, Type – Mountaineering, Time – 8hrs.
D. Frequency – 3 times a Week, Intensity – 65% - 85%, Type – Cycling, Time – 15 minutes.
48. Which of the following indicators shows that participation in moderate to vigorous
physical activities is effective?
A. A working heart rate of 187 bpm
B. 81 bpm resting heart rate
C. Breathing rate is 47
D. Evaluated the activity as “Very Hard” using the RPE table
49. Which among the following situations can lead to overexertion?
A. Gradually increase and decrease intensity of exercise from start to finish
during participation in fitness activity
B. Observed the principle of progression during participation in a 30-minute
fitness activity
C. Participated in moderate to vigorous fitness activity for more than 4 hours
D. Perform warm-up and cool-down activities
50. How can you describe the health-related fitness of a student who recorded the
following physiological indicators after participating in all the fitness activities in the
first quarter of Physical Education and Health 1?
BMI: 25.1 to 23.7
Resting Heart Rate: 87 beats per minute to 56 beats per minute
3-minute step test: 168 beats per minute to 154 beats per minute
Hip Flexor Test: 900 to 970
A. All indicators improved C. BMI did not improve
B. All indicators show no improvement D. Only RHR did not improve
KEY TO CORRECTION

1. C 11. D 21. B 31. C 41. D

2. B 12. B 22. B 32. A 42. B
3. A 13. A 23. D 33. C 43. D
4. A 14. A 24. C 34. A 44. D
5. A 15. D 25. A 35. C 45. B
6. B 16. B 26. A 36. C 46. C
7. A 17. D 27. C 37. D 47. B
8. D 18. D 28. D 38. B 48. D
9. D 19. B 29. B 39. B 49. C
10. A 20. B 30. C 40. C 50. A