Surigao del Sur State University

  Bislig Campus
  Engineering Department
Jarah Clarish L. Deloso                 December 19, 2020
BSCE 1A       Physical Fitness and Health (PE1)
Pre-test 4: Multiple Choice
Direction: Read the questions carefully and encircle the letter of the correct answer. Let us test
the depth of your knowledge first by answering the exercise.

1. It is a repeated, planned, and structured series of movements which contributes to a

person’s physical fitness.
a. Movement c. Practice
b. Exercise d. None of the above

2. It refers to a lifestyle that lacks physical exercise.

a. Sedentary Lifestyle c. Nomadic Lifestyle
b. Healthy Lifestyle d. Solo Lifestyle

3. Mr. Jerick is always doing jog, zumba, and stair climbing every day. What type of
exercise is he performing?
a. Strength Exercise c. Balance Exercise
b. Flexibility Exercise d. Aerobic Exercise

4. This is an exercise that helps avoid diabetes and heart diseases which also builds
cardiovascular endurance.
a. Aerobic Exercise c. Balance Exercise
b. Strength Exercise d. Flexibility Exercise

5. An intense exercise that specializes in strengthening the bones and muscles.

a. Balance Exercise c. Strength Exercise
b. Flexibility Exercise d. Aerobic Exercise

6. Which among the following exercises are needed in order to perform strength exercise?
a. Push-ups, Jogging and Doing Yoga
b. Standing one foot, Doing Yoga, and Dancing
c. Lifting weights, Intense Push-ups, and using resistance machines at gym
d. Dancing, Jogging, and using resistance bands to leverage your own body weight in
building strength

7. Why does strength exercise is said to help older adults maintain their independence?
a. Strength training helps maintain the strength of bones and muscles which prevent
older adults from falling; it keeps their regular works like lifting groceries active.
b. Strength training helps to promote coordination between body and brain.
c. Strength training improves brain function and bodily movements.
 d. It develops self-awareness.

8. Which of the following exercise is NOT helpful in making your body flexible?
a. One leg balance c. Stretching various parts of the body
b. Stork balance test d. Regular indulgence to Yoga

9. Why is it important for adults to perform daily balance exercise?

a. Balance exercise helps the body to become more flexible and helps older adults to do
stunts.
b. Balance exercise is important because it helps the older adults to become stronger and
be able to do more regular works.
c. Balance exercise helps older adults to avoid stress.
d. Balance exercise strengthens the body’s core and helps prevent fall.

10. Which of the following statement is NOT a benefit of aerobic exercise?

a. It helps us to prevent many illnesses.
b. It boosts our immunity.
c. It builds up endurance and keeps our heart and lungs healthy.
d. It increases the risks to injury.

11. Mr. Albasin wants his biceps to become manlier, what principle is helpful for him?
a. Recovery c. Specificity
b. Reversibility d. Progression

12. What exercise should a weightlifter perform?

a. Flexibility Exercise c. Flexibility Exercise
b. Aerobic Exercise d. Strength Exercise

13. Which among the following exercise is best suited to perform split?
a. Aerobic Exercise c. Flexibility Exercise
b. Balance Exercise d. Strength Exercise

14. What phase must be done first in exercising?

a. Stretching c. Warm up
b. Conditioning d. All of the above

15. This phase ends your exercise session with recovery time for your body.
a. Cooling down phase c. Conditioning phase
b. Stretching phase d. Warm up phase

16. What principle of exercise training addresses the diversity of people’s physique,
intelligence, emotion, social capabilities, and needs?
a. Progression c. Individuality
b. Overload d. Specificity
17. What principle of exercise training helps a person attain the desired fitness goal by
starting from basic to advanced movements or exercises?
a. Overload c. Progression
b. Trainability d. Specificity

18. Mr. Roque is doing strenuous workout in 2 consecutive days and is starting to feel muscle
pain, what principle is helpful for him?
a. Recovery c. Variety
b. Specificity d. Regularity

19. Mr. Richard wants his muscles to become stronger, what exercise is perfect for him?
a. Strength Exercise c. Balance Exercise
b. Endurance Exercise d. Flexible Exercise

20. Based on the FITT principle, it refers to the kind of activity you choose in doing exercise.
a. Intensity c. Time
b. Frequency d. Type

21. It measures how long you spend being physically active during your daily routine.
a. Frequency c. Time
b. Intensity d. Type

22. This refers to how often you are physically active and usually measured in days per week.
a. Frequency c. Time
b. Intensity d. Type

23. It describes on how hard your body is working during physical activity.
a. Time c. Frequency
b. Intensity d. Type

24. All of the following are the benefits of exercise, EXCEPT.

a. Easily gets depressed
b. Increase your chances of living longer
c. Improve your mental health and mood
d. Help keep your thinking, learning, and judgement skills sharp as you age

25. The following are the reasons why we need to sequentially follow the phases of exercise,
EXCEPT.
a. To achieve the desired fitness level
b. To experience the chances of unintentional injuries
c. To prepare the muscles and joints including the ligaments and tendon for an effective
workout
d. To avoid muscle soreness, light headedness, and over fatigue
Activity 4.1: DANCE WITH ME
Direction: The class will mimic a Zumba dance and will observe the process of the activity.

1. How are you going to describe the process of activity?

2. What are the movements being executed? Cn you describe it?

3. Have you followed all the steps? Why or Why not?

4. What do you think are the benefits of this Zumba dance?

Activity 4.2: INDIVIDUAL FITT PLAN

Direction: Design your own FITT plan following the template below and apply it for at least a
month. To be guided on this activity, visit this video in YouTube.

FITT Mon Tue Wed Thu Fri Sat Sun

Frequency
Intensity
Time
Type
Week No.
Weekly reflection:

FITT Mon Tue Wed Thu Fri Sat Sun

Frequency
Intensity
Time
Type
Week No.
Weekly reflection:
 FITT Mon Tue Wed Thu Fri Sat Sun
Frequency
Intensity
Time
Type
Week No.
Weekly reflection:

FITT Mon Tue Wed Thu Fri Sat Sun

Frequency
Intensity
Time
Type
Week No.
Weekly reflection:

Activity 4.3: Exercise Chart

Direction: Comprehensively define exercise and determine the types of exercise and elaborate
each type using the chart below.

What is exercise?

Exercise
Activity 4.4: GIVE ME A PARAGRAPH
1. What are the types of exercise you usually do at home?
2. Based on your experience, cite examples to each type of exercise.
Aerobic Anaerobic Flexibility Balance Exercise
Exercise Exercise Exercise

Activity 4.5: IDENTI-PHASE

Direction: Comprehensively read the question and write the correct answer on the blank
provided.
____________________1. This phase of exercise is done to warm the body by increasing the
body temperature and prepares the muscles, ligaments, and tendons for the strenuous part of the
work-out.
____________________2. This phase of exercise involves light aerobic activities such as slow
walking and light jogging.
____________________3. This is the phase of exercise where muscles and joints are extended to
its full range.
____________________4. What phase of exercise is confined to ballistic, dynamic, static, and
Proprioceptive Neuromuscular Facilitation (PNF)?
____________________5. This phase of exercise is the most strenuous level of activity that
intends to produce the desired fitness benefits such as the muscle strengthening and building
endurance.
____________________6. This phase of exercise can be done in a form of calisthenics, sports,
or dance.
____________________7. This is executed to finish the exercise session and give the body time
to recover.
____________________8. It requires the body for continuous movement but at a slower pace.
____________________9. What type of stretch is considered as the most effective way to
increase maximum flexibility?
____________________10. This is a type of stretch that allows the muscles and connective
tissues surrounding the joints to stretch for enough to its full-range where one holds a stretch
without transferring the body from one place to another.

Activity 4.6: Bubble Diagram

Direction: Jot down at least 2 benefits in each aspect of exercise using the bubble diagram below.

MENTAL SOCIAL

BENEFIT
S
OF
EXERCIS
E
PHYSICAL EMOTIONAL
Activity 4.7: ISPORRTification (ISPORRT definition and application)
Directions: The principles of exercise are discussed in this link. What are the principles you
have usually considered in your exercise training program?

Activity 4.8: Essay Phase

Direction: Redirect to this video link and compose your concepts and ideas completely
according to what is asked below regarding the phases of Exercise.

1. Why do we need to do warm-up exercise and stretching before an intense work-out?

2. What will happen (effects) if there will be no cooling down exercise after work-out?