Name : Grade and Section

Health Optimizing Physical Education 1

H.O.P.E 1

General Instructions: This is a 40 items exam intended for 1 hour only. You must read carefully the
instructions for every type of test and select the best answer for each item. Write your answers clearly
on the space provided before the number.

I. TRUE or FALSE. Write the CAPITAL word TRUE if the statement is correct and FALSE if not. (20 points)

_______1. Physically active person are only those who engage themselves in sports and exercise.
_______2. Exercise for strength and flexibility must be done at least 2-3 times a week.
_______3. Daily activities at the base of the Activity pyramid are low in intensity.
_______4. Level of fitness gradually progress if we rest or stop our training.
_______5. Improvement of fitness will be minimal if we keep on repeating our exercise routine.
_______6. Exercise program must cater the individual needs and preferences.
_______7. Long-term goal is made of several short-term goals that build on each other.
_______8. Fitness goals should have a definite direct target objective.
_______9. Writing a general goal for gives you a clear view for a fitness program.
_______10. One minute push up test the individual’s muscular endurance.
_______11. To correctly perform the one minute curl-up, the feet or knee must be supported.
_______12. The body mass index is computed by multiplying the weight and height.
_______13. Exercise that is performed at high intensity cannot be sustained for a long period of time.
_______14. The type of physical activity is influenced by the fitness goal and the current fitness level.
_______15. The warm-up is the most essential part of an exercise workout.
_______16. Cool down part of exercise bridges the period between workout and rest.
_______17. Dynamic stretching exercises are the safest form of flexibility exercises.
_______18. A beginner should spend one hour everyday performing vigorous aerobic exercises.
_______19. Performing different resistance exercises is acceptable for children and adolescents.
_______20. A Zumba class combines only slow rhythms that tone and sculpt the body using
principles from aerobic and fitness to achieve cardio and muscle-toning benefits. .

II. Multiple Choice. Read carefully the items and encircle the letter of your answer. (30 points)

1. According to the Activity Pyramid for Filipinos, this type of exercise should be performed three to five
times a week.
A. Aerobic exercise C. Stretching exercise
B. Resistance exercise D. Strength exercise
2. A type of physical activity performed during leisure that aims to improve fitness.
A. Daily activities C. Recreational activities
B. Exercise D. Sedentary activities
3. It states that all training adaptations will be lost when the person stops training.
A. Overload C. Reversibility
B. Progression D. Specificity
4. It states that the rate of progression for one individual is different from another even if they are doing
the same program.
A. Individuality C. Progression
B. Overload D. Specificity
5. A training principle that advises athletes to train at the intensity that they would compete.
A. Individuality C. Progression
B. Overload D. Specificity
6. When planning a training programme you need to consider the performers individual needs, which of
the following does NOT belong?
A. Age C. Height
B. Gender D. Race
7. As an athlete who trains for marathon, which of the following exercise must he/she do following the
principle of specificity?
A. Jogging B. Lifting weights
Name : Grade and Section

C. Shuttle runs D. Stretching

8. Jenny is struggling to walk for two days after a heavy weight training session and long spin class
that she took back to back. Which principle does the scenario referring to?
A. Overload C. Reversibility
B. Progression D. Specificity
9. A questionnaire designed to evaluate the readiness of a person to start an exercise program.
A. ATPA C. PAR-Q
B. HRF D. RISKO
10. Fitness goals must be motivational and encouraging to level up and improve performance. What
SMARTER objectives is the statement referring to?
A. Attainable C. Measurable
B. Exciting D. Realistic
11. Performance goals may be short-term or long-term statements of goals. How long can we achieved
our short term goal?
A. 1 week C. 6-8 weeks
B. 4-5 weeks D. 6 Months
12. Which of the following statement does NOT indicate a specific fitness goal?
A. I will jog for 30 minutes at least 2 times a C. I will improve my fitness level for 6 months
week D. I will run the 100 meter dash in less than 12
B. I will lose 10 kilograms for 4 months seconds.
13. This is a concrete commitment that used as a visual reminder of the goals identified to keep the
exercise program.
A. Fitness program C. Fitness contract
B. Fitness goal D. Fitness statement
14. A SMARTER objectives which evaluates the workout you have done, its regularity, moderation, time
given, and the progress made with the type of training.
A. Achievable C. Recorded
B. Measurable D. Realistic
15. Sit and Reach is a physical fitness test associated into what following fitness components.
A. Aerobic Capacity C. Flexibility
B. Body composition D. Muscular endurance
16. Waist girth is an important tool to assess the abdominal region. What fitness components is this
related to?
A. Aerobic Capacity C. Flexibility
B. Body composition D. Muscular endurance
17. The fitness component which directly associated to the three minute step test.
A. Aerobic Capacity C. Flexibility
B. Body composition D. Muscular endurance
18. Which of the following is not a correct form in doing the one minute push-up?
A. Extend arms C. Knees are straight
B. Hands are shoulder-width apart D. Spread the feet
19. All of the following are correct position of the body when performing the curl-up EXCEPT.
A. Knees are bent C. Arms are the back of the head
B. Head on the floor D. laid the upper back
20. Zumba is an exercise fitness program created by Colombian dancer and choreographer
A. Carlos Morales C. Alberto Perez
B. Tom Rodriguez D. Daniel Padilla