Republic of the Philippines

Department of Education
REGION VII – CENTRAL VISAYAS
SCHOOLS DIVISION OF TAGBILARAN CITY
MANGA NATIONAL HIGH SCHOOL
BRGY. MANGA, TAGBILARAN CITY, BOHOL

MIDTERM EXAM IN PHYSICAL EDUCATION and HEALTH-11 (HoPE-1)

EXERCISE FOR FITNESS
1st Semester │2024-2025

NAME
GRADE/
SECTION
DATE SCOR
E

DIRECTION. Read the questions carefully. Choose the best answer by writing the letter beside the
number.

___1. Which physical activity is NOT an aerobic exercise?

A. hip-hop dancing B. jogging C. jump roping D. yoga

___2. Mary wants to develop the strength of her upper extremities. What exercise must she perform?
A. aerobics B. curl-ups C. knee push-ups D. squats

___3. Beam is planning to join a marathon race after the pandemic. What physical fitness activity should he engage
in
to improve his body condition?
A. dancing B. running C. walking D. wrestling

___4. Kent is a weightlifter. He can lift bars for a couple of minutes. He is demonstrating what kind of health-related
component?
A. balance B. flexibility C. muscular endurance D. muscular
strength

___5. What is the ability of the muscles to exert force during an activity such as lifting weights?
A. aerobic exercise B. fitness exercise C. muscular strength D. power strength

___6. What type of physical activity makes you sweat, causes you to breath harder, and gets your heart beats
faster
compare to when you are at rest?
A. aerobic fitness C. bone-strengthening
B. aerobic exercise D. muscle-strengthening

___7. What do you call those physical attributes which enable a person to cope with the requirements of daily living
such as stamina, muscular strength and endurance, flexibility, and body composition?
A. aerobics C. health-related fitness
B. exercise D. skill-related fitness

___8. What term refers to physical activities that improve strength, power, and endurance of one’s muscles?
A. aerobics C. exercise
B. bone-strengthening D. muscle-strengthening

___9. Sleep is essential to everyone’s health. Which is a good habit in managing sleep?
A. Internet obsession C. bulk meal before sleep
B. getting to bed on time D. staying up all night long

___10. Which of the following is NOT a positive outcome of physical fitness?

A. hypertension C. enhanced self-esteem
B. stress reduction D. improved physical appearance

___11. All conditions given below are symptoms of stress EXCEPT for one. What is it?
A. disturbed mind setting C. sleeplessness
B. relaxed concentration D. lack of focus

___12. Participation in active recreation is everyone’s responsibility. Which of the following is the best reason for
this?
A. to have a healthy lifestyle C. keep a physically fit and healthy body
 B. to maintain ideal body weight D. have fun, enjoyment, & socialization

___13. Which among the given exercises could not be considered as a cardiovascular endurance activity?
A. cycling B. jogging C. push up D. walking

___14. Which physical fitness test measures one’s cardiovascular endurance?

A. 3-min step test B. plank C. push-up D. zipper
test

___15. Which among the activities is considered a muscular endurance activity?

A. arm stretching B. planking C. running D.
weightlifting

___16. What is the characteristic of a healthy body composition?

A. normal B. obese C. overweight D. underweight

___17. Which of the following does not belong to health-related fitness components?
A. balance B. endurance C. flexibility D. muscular
strength

___18. To be physically healthy, ________.

A. attend parties C. eat a balanced diet
B. go out with friends D. play computer games

___19. Rheine walks 15 minutes every day as she goes to school. She develops the ability of her lungs and heart to
utilize oxygen in this specific component:
A. flexibility C. muscular endurance
B. muscular strength D. cardiorespiratory endurance

___20. Which type of activity requires a group of muscles to work or hold against a force or some weight?
A. bone strengthening activities C. muscle strengthening activities
B. muscular endurance activities D. cardiovascular strengthening activities

___21. To improve eating habits, it requires you to follow a thoughtful approach. Which of the following approaches
should you apply?
A. REPLACE, REINFORCE, REFLECT C. REFLECT, REPLACE, REINFORCE
B. REINFORCE, REFLECT, REPLACE D. REPLACE, PERFORM, REINFORCE

___22. How could you overcome the barrier of not having access to facilities within your area?
A. attend park runs C. use the couch to 5K app
B. use YouTube fitness videos D. all of the above

___23. Which of the following is NOT a physical activity barrier?

A. fear of injury C. weather conditions
B. availability of time D. lack of social support

___24. Social support is one of the barriers in physical activity. Which of the choices below suggest in order to
overcome
this barrier?
A. Invite friends and family members to exercise with you.
B. Do a social distancing with your friends so that you will not get sick.
C. Keep your interest in physical activities, the interest of your family and friends.
D. Comply with the guidelines, create a secure of identity and belonging for the individual.

___25. What term refers to how often you involve yourself in regular physical activity or exercise?
A. frequency B. intensity C. time D. type

___26. Jenn, a teenage girl, is a highly inactive person but does not have any physical or medical health issues. One
day she realized she needed to be physically active. Which type or level of activity can she best start with?
A. high B. light C. moderate D. vigorous

___27. Just a few days before competitions, athletes are given lower intensities of physical exercise allowing their
bodies to recover. What are they trying to avoid?
A. hyperthermia B. hypothermia C. overtraining D.
sleeplessness

___28. In making an exercise program, we are reminded of the acronym FITT principle. What does “I” stand for?
A. Impact B. Individual C. Intensity D. Interest

___29. Dehydration refers to excessive loss of water from the body through the following EXCEPT for one.
A. evaporation B. sweating C. thirst D. urination
___30. For a typical person involved in a physical activity, what is still the best fluid replenishment?
A. cola B. commercial drinks C. fruit juices D. water

___31. What does aerobics refer to?

A. limit the use of oxygen C. the absence of oxygen
B. how your body uses oxygen D. with little available oxygen

___32. Joan can perform her daily activities without getting undue fatigue. It shows that she is ________.
A. energetic and friendly C. physically fit and healthy
B. having her balanced diet D. eating fruits and vegetables

___33. Which of the following will not improve your personal fitness program?
A. starting slowly C. making your program convenient
B. exercise at moderate intensities D. engaging in high impact, weight-bearing
activities

___34. Prevention is really the most important treatment for dehydration. How can one prevent dehydration?
A. Anyone who is exercising should make energy drinks a priority.
B. Engage in outdoor activities during the hottest part of the day.
C. Casual attention should be given to the elderly and very young.
D. Consume plenty of fluids and foods that have high water content.

___35. The higher your physical fitness, the better the performance of your daily work. Which of the following
habits
reflect the statement?
A. Marie is always dizzy in class.
B. Raymond asks for assistance as he carries his things.
C. Michaela is active in discussion and joins the dance class after school.
D. Edmond looks attentive but when called, he was not able to answer correctly

___36. Which is the most important rule in setting goals 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

___37. Which part of the exercise program is done after the exercise load?
A. cool down B. exercise load C. stretching D. warm-up

___38. When a certain activity increases our heart rate, this means that ________.
A. the activity is good for our heart and lungs
B. the activity increases our cardio-respiratory endurance
C. both A and B
D. none of the above

___39. What is the purpose of cooling down exercise?

A. Prepare the muscles 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

For numbers 40-42, please refer to the different pictures below marked A, B, C, and D below. Write
the letter of the best answer on the space provided before the number.

___40. Which set of exercises flatten one’s abs?

___41. Which exercises strengthen your chest muscles?
___42. Which set of exercises builds your lower back strength?
For numbers 43-48, read the selection and answer the questions that follow:

THE FILIPINO PYRAMID ACTIVITY GUIDE

ROSA ALLYN G. SY, MD, FPCP
CARDINAL SANTOS MEDICAL CENTER

The base of the pyramid includes activities that are easy,

convenient, and accessible to everyone. These activities, part of our
daily routines, when performed habitually or daily for a minimum of
30 minutes, even 10 minutes at a time will provide metabolic
efficiency by increasing total energy expenditure. So, if are diabetic
or obese, with poor sugar control and have never engaged in any
form of exercise before, activities like walking, climbing the stairs,
and doing household chores may be a good start.
It is important to note that for beginners, the amount of
cumulative activity time is more important than the specific type
and manner of activity. Aerobic exercises like jogging, brisk walking,
swimming, aerobic dancing, and recreational activities like ballroom
dancing, badminton, and tennis burn more calories per minute per
body weight and are advised for those who want to lose more
weight. To get the most benefit from the activity, it has to be done
3-5 times per week for at least 30-45 minutes. These activities will
also improve your cardiovascular endurance.
Leisure activities like bowling and playing golf burn
approximately 0.04 - 0.09 kcal/kg BW. Though these activities…
expenditure, they are not recommended as part of our daily
activities. This is because cardiovascular benefit is achieved only if
we can sustain our heart rate at 60 - 75 % of our target heart rate.
Strengthening and flexibility exercises, on the other hand, are
… to improve bone and muscle strength and improve resilience of our connective tissue. Although you may
do it every day, performing it 2 - 3 times per week may be enough to provide you with its maximum benefits.
Activities that burn the least calories should be avoided. The top of the pyramid refers to activities that
are frequently performed by most children and adults who are overweight. These activities are believed to
be responsible for the progressive rise in obesity and diabetes in the country.
Regular activity is no doubt beneficial to everyone. No one is too old to enjoy the benefits of regular
physical activity.
To maintain health, one would burn 700 - 1,000 kcal per week. For a 60 kg female walking briskly for
30 minutes (150 kcal) 5 days a week will burn 900 kcal.
To lose weight, one has to burn 2,000 – 3,000 kcal per week. A 75-kg male walking briskly for …range.
The FILIPINO PYRAMID ACTIVITY GUIDE is intended to be a guide that should help everyone select
activity that best fits his lifestyle and health needs. Just 30 minutes of the different activities over the course
of a day is healthy and rewarding!
Start getting your reward, start your EXERCISE NOW!

Source: www.diabetesphil.org/journals/Year%20XVIII1.pdf

___43. What activities should be performed regularly?

A. leisure activities
B. aerobic exercises
C. day-to-day activities
D. recreational activities

___44. Which activities should you do often (2-3 times a week at least 30-45 minutes or longer)?
A. doing household chores
B. playing golf and mall strolling
C. stretching, yoga, resistance training
D. ballroom dancing, badminton, basketball

___45. Which activities when performed habitually or daily for a minimum of 30 minutes, even 10 minutes at a time
will
provide metabolic efficiency?
A. sitting and playing cards
B. leisure activities like bowling and playing golf
C. aerobic exercises such as brisk walking and running/ jogging
D. day-to-day activities like walking, climbing the stairs and doing household chores
___46. Which activities are believed to be responsible for the progressive rise in obesity and diabetes in the
country?
A. doing aerobic exercises
B. engaging in leisure activities
C. tai chi, taekwondo, yoga, and resistance training
D. sitting, watching TV, indulging in computer games and the like

___47. How can one get the most benefit in aerobic exercises?
A. done regularly
B. must be performed 2-3 times per week
C. must achieve 60-75 % of the target heart rate
D. it must be done 3-5 times a week for at least 30-45 minutes

___48. What is the purpose of the Filipino Pyramid Guide?

A. provide us an extra-income
B. give us enjoyment and satisfaction
C. keep us relax and well-toned bodies
D. help us to select activity that best fits our lifestyle and health needs

Prepared by:

JAY BATINGAL POLO

T-III │ P.E. & Health Teacher

_____________________________
Parent’s Signature over Printed Name