Trixie Barquilla

WEEK 7-8

PRE TEST

Direction: Write the letter of your answer.

1. If you haven’t exercised for a while, should you?

A. Get a medical check-up from your doctor before starting any physical
activity

B. Launch straight in

C. Start slowly and build up to higher intensity activity

D. All of the above

2. Which of the following does not include a form of physical activity?

A. Gardening, dancing, walking the dog, yoga

B. Soccer, basketball, swimming

C. Volleyball, floorball, futsal

D. None, they all are forms of physical activity

3. When you are active, your body burns more?

A. Energy

C. Oxygen

B. Muscle tissue

D. All of the above

4. How much physical activity should be doing each week?

A. 10 minutes everyday

B. 20 minutes on a three day each week

C. 60 minutes daily

D. At least 30 minutes of physical activity on most days

5. Which of these statements is correct?

A. You don’t need a lot of money to be physically active

B. You need to join a gym to get fit

C. You need a personal trainer to reach your ultimate fitness level

D. A and B

6. How much moderate to vigorous physical activity do kids need each day?

A. 15 minutes

C. 45 minutes

B. 30 minutes

D. 60 minutes

7. How much moderate to vigorous physical activity do adults need each day?

A. 15 minutes

C. 45 minutes

B. 30 minutes

D. 60 minutes

8. What are the benefits of drinking water?

A. Helps prevent headaches and fatigue

C. Quench thirst

B. Hydrates your body and brain

D. All of the above

9. What is an immediate benefit of physical activity?

A. Better sleep

C. Reduced stress

B. Improved mood

D. All of the above

10. What is a long-term benefit of physical activity?

A. A stronger immune system

C. Feeling tired

B. Feeling bloated

D. Feeling stressed

11. Exercising more can reduced your risk of what?

A. Diabetes

C. Obesity

B. Heart disease

D. All of the above

12. How many steps should you strive for in a day?

A. 10,000

C. 50,000

B. 25,000

D. 100,000

13. The ability to perform moderate to vigorous levels of activity, and to respond to
physical demands without excessive fatigue.

A. Aerobic exercise

C. Physical activity

B. Exercise
D. Physical fitness

14. How does physical activity benefit the cardiovascular and respiratory systems?

A. Increase lung capacity to hold air

B. Increases heart rate to make heart muscle stronger

C. The heart becomes more efficient at pumping blood

D. All of the above

15. Why is it so hard to exercise?

A. Hard to find place

C. Lack of time

B. Lack of Motivation

D. Too expensive

LOOKING BACK

Direction: Use vocabulary and other terms from the previous lesson to complete
the statement.

The three parts of physical fitness are endurance, muscular strength, and flexibility.

Aerobic exercise cause you to breathe deeply. Anaerobic exercise builds muscles
strength. The heart is part of your cardiovascular system. You need rest and at
least 8 hours of sleep each night.

Aerobic cardiovascular flexibility rest

Anaerobic endurance muscular strength

ACTIVITIES

Activity #1

Direction: The following are physical activity. Write M if belong to Moderate

and V if belong to Vigorous.
 V Aerobic

V Running/Jogging (5miles per hour)

M Badminton

M Swimming (freestyle)

M Basketball

V Tennis

V Bicycling

M Walking briskly

V Dancing

M Walking very fast

Activity# 2

Direction: Choose one physical activity that you think you can perform well.
Explain.

I choose biking. I think I can perform it very well because I know how to ride
a bike, and I am well informed of the things a person needs to consider when he or
she will be riding a bike.

CHECK YOUR UNDERSTANDING

Direction: Make your own 3 days plan using the Moderate and Vigorous
activity of the following sports discipline. Choose one sport and make a
video presentation using moderate and vigorous activity.

SPORTS PHYSICAL DAY 1 DAY 2 DAY 3

ACTIVITY
ATHLETICS Moderate and Moderate: 15 Moderate: 15 Moderate:
Vigorous mins. walking minutes Runners
Vigorous: 10 walking lunges
minutes Vigorous: 10 Vigorous: 5
running minutes minute
 jumping jumping
jacks squat trust
BASKETBALL Moderate and Moderate: 5 Moderate: 3 Moderate: 5
Vigorous mins. Arm mins. Sit ups mins. Lunge
exercise with Vigorous: 3 stretching
the ball mins. Star Vigorous: 10
Vigorous: 10 jumps minutes
mins. High running
knee jog

VOLLEYBALL Moderate and Moderate: 15 Moderate: 5 Moderate:

Vigorous mins. walking mins. 30s box
Vigorous: 10 passing ball jumps
minutes Vigorous: 10 Vigorous: 5
running mins spiking mins shuffles
TABLE Moderate and Moderate: Moderate: Moderate:
TENNIS Vigorous Plank 1 Fast feet 30 s Skaters 30 s
minute Vigorous: Vigorous:
Vigorous: Triceps push- London
High knees 1 up 10 reps bridge 1
minute and minute
30s

POST TEST

Direction: Each of the questions or statements below is followed by four

suggested answers. Select the one that is best and write only the letter of
your answer.

1. It refers to activities equivalent in intensity to brisk walking or bicycling.

A. Exercise

B. Intensity

C. Moderate

D. Vigorous

2. It requires a large amount of effort and causes rapid breathing and substantial
increase in heart rate.

A. Moderate intensity
B. Rapid intensity

C. Vigorous intensity

D. A & B

3. The national physical activity guidelines for teens recommend at least ______

minutes per week.

A. 30

B. 50

C. 60

D. 80

4. It is commonly used to express the intensity of physical activities.

A. Metabolic Equation

B. Metabolic Equivalent

C. Metabolic Equation Time

D. Metabolic Equivalent Time

5. Which of the following are not belong to Moderate physical activity?

A. Aerobic

B. Brisk walking

C. Dancing

D. Gardening

6._______________is important for maintaining a healthy weight, regulating the

digestive health, building and maintaining healthy bone density, muscle

strength.

A. Physical Education
B. Physical Exercise

C. Physical Fitness

D. Physical Energy

7. Exercise experts measure activity in metabolic equivalents, or METs. One MET

is defined as the energy it takes to sit quietly. If Average adults weighs 160

pounds. How many calories burn an hour while sitting or sleeping?

A. 70

C. 90

B. 80

D. 100

8. How can you engage in moderate to vigorous physical activities for at least 60

minutes a day in and out of your house?

A. 30-minute bike ride plus 30 minutes of free play

B. Climbing trees, playing hopscotch, playing tag with friends

C. 60-minute basketball, volleyball, hockey, or soccer practice

D. All of the above

9. Robby is a playful kid in their school he always drinks water before and after his

activity. What benefits that drinking water every day in our body?

A. Helps prevent headaches and fatigue

B. Hydrates our body and brain

C. Quench thirst

D. All of the above

10. Jophet is 25 years old he did a different moderate and vigorous activity 3 times
a week. How much moderate and vigorous activity that Jophet needs each

day?

A. 15 minutes

C. 45 minutes

B. 30 minutes

D. 60 minutes

11. How many days do you engage in moderate physical activities?

A. 2 days

B. 3 days

C. 4 days

D. Every day

12. Justine did a housework and domestic chores every day. What type of physical

activity that Justine do?

A. Moderate

B. Accelerate

C. Vigorous

D. Exercise

13. What does the M in MVPA STAND FOR?

A. Maximum

B. Minimum

C. Moderate

D. Multiple

14. Which of these are safety tips for vigorous physical activity?
A. Cool down

B. Use safe equipment

C. Warm up

D. All of the above

15. What is the first level of the physical fitness pyramid?

A. Easy steps

B. Low intensity

C. Moderate

D. Vigorous