Class No.

______
LRN_______________ PAOMBONG HIGH SCHOOL, INC.
MONTHLY EXAMINATION
PHYSICAL EDUCATION AND HEALTH 12
SEPTEMBER ___, 2021

Name: ___________________________________ 12 -___________________ Score: ___________

MULTIPLE CHOICE

I. Directions: Blacken the circle that corresponds to the letter of the correct answer.

Ⓐ Ⓑ Ⓒ Ⓓ 1. If you want to determine your fitness program parameters, which step should you do first?
A. Get a physical examination to identify any physical limitations.
B. Construct your fitness plan.
C. Commit yourself to your fitness plan.
D. Figure out how much time you can have for work outs.
Ⓐ Ⓑ Ⓒ Ⓓ 2. If you want to have a personalized fitness training program, which step should you do first?
A. Determine your fitness program parameters
B. Select specific physical activities for your fitness program
C. Record your Fitness Training Plan
D. Evaluate your faithfulness to your fitness program
Ⓐ Ⓑ Ⓒ Ⓓ 3. Why is it necessary to establish your specific goals for personal fitness?
It is because your goals determine the _____.
I. types of exercise you should build into your plan
II. amount of time you will need to exercise
III. significant dietary changes
A. II and III B. I only C. I, II and III D. I and II
Ⓐ Ⓑ Ⓒ Ⓓ 4. How much time should you devote to work outs?
A. Depends on your fitness goals and current level of physical fitness
B. About 150 minutes total of physical activity per week
C. Depends on your skills and interests
D. About 200 minutes total of physical activity per week
Ⓐ Ⓑ Ⓒ Ⓓ 5. For strength training, which of the following are the convenient tools to use?
I. Weight machines
II. Dumbbells
III. Exercise balls
IV. Resistance bands
A. I, II, III and IV B. II and III C. I, II and III D. I and II
Ⓐ Ⓑ Ⓒ Ⓓ 6. Which of the following are the strength routines that do not require equipment?
I. Push-ups II. Yoga
II. Dumbbells IV. Dance work out with video
A. I, II, III and IV B. I only C. I, II and III D. I and II
Ⓐ Ⓑ Ⓒ Ⓓ 7. It is a test for the strength and endurance of the upper arm muscles.
A. Curl-ups B. Lifting C. Planking D. Push-ups
Ⓐ Ⓑ Ⓒ Ⓓ 8. It is a test for abdominal muscles strength and endurance.
A. Planking B. Push-ups C. Curl-ups D. Lifting
Ⓐ Ⓑ Ⓒ Ⓓ 9. Which of the following BEST describes the importance of assessing your health-related fitness?
A. It will determine your strengths and weaknesses.
B. It is the basis to awaken the awareness for an individual’s health.
C. It will prepare your body in performing a physical activity.
D. It helps a person in setting attainable fitness goals.
Ⓐ Ⓑ Ⓒ Ⓓ 10. Which of the following BEST describes the importance of assessing your barriers in performing
physical activities?
A. It helps a person in setting attainable fitness goals.
B. It will prepare your body in performing a physical activity.
C. It is the basis to awaken the awareness for an individual’s health.
D. It will determine your strengths and weaknesses.

PHYSICAL EDUCATION AND HEALTH 12 Page 1 of 2

 PAOMBONG HIGH SCHOOL, INC.
Name: ___________________________________ 12 -___________________
II.DENTIFICATION
Directions: Identify what is being described in each statement. Write your answer on the space provided
before the number. AC
__________________1. Any movement made by the muscles of the body that requires exertion of energy
__________________2. It is considered physical activity but more structured and planned.
__________________3. The duration of an exercise during each session and is influenced by the intensity and
the type of activity performed
__________________4. It is defined as a condition that allows the body to effectively cope with the demands
of daily activities and still has the energy to enjoy other active leisure activities.
__________________5. The ability of the muscle to repeatedly exert force against resistance or over an
extended period of time
__________________6. It is the ability of the heart, lungs, and blood vessels to supply oxygen and nutrients to
the working muscles efficiently in order to sustain prolonged rhythmical exercises.
__________________7. Also called “cardio” exercises
__________________8. It has something to do with the difficulty of your work during exercise.
__________________9. Refers to the total make-up of the body using the concept of the two component
model: the lean body mass and the body fat
__________________10. The ability of a joint to move through its range of motion
__________________11. It is a good cardio exercise typically slower than running and other gaits.
__________________12. It is a combination of a squat, push-up and vertical jump into a sequence of moves
performed in quick succession.
III. Directions: Given Mary's characteristics, find her target heart rate. Record the upper limit and lower limit to
monitor or adjust participation effort. Show your solutions. Then, answer the questions that follow. (30 points).

Mary is an 18-year-old, grade 12 student who decided to participate in the cheer dancing squad
of her university. She knows that she needs to practice to test her endurance during training.
Before she can be admitted, her coach recommended that she monitors her aerobic intensity to
maintain her target heart rate (THR). During the process, she first identified her RHR (Rest Heart
Rate) at 43 bpm.
Target Heart Rate (Using MHR Method)
Computations:
Intensity Lower Limit Upper Limit
Moderate SUBMIT YOUR COMPUTATION
for (MHR and HRR method) TO MY
Vigorous
GMAIL
Target Heart Rate (Using HRR method)
peandhealth12@gmail.com
Intensity Lower Limit Upper Limit
File name:
Moderate
Vigorous TEST IV COMPUTATION_DELA
CRUZ JUAN_12 MASIGASIG
Answer the following questions briefly. (5 points each)

1. Based on Mary's Target Heart Rate using the two methods, can Mary join the cheer dance squad? Explain
your answer.

2. What physical activity/ies can you suggest to Mary to improve her endurance? Elaborate your answer.

Prepared by:
JOANA ROSE D. BUCO
Subject Teacher

PHYSICAL EDUCATION AND HEALTH 12 Page 2 of 2