Pagadian Diocesan Schools

IMMACULATE HEART ACADEMY OF DUMALINAO, INC.

Pag-asa, Dumalinao, Zamboanga del Sur

LONG TEST IN PHYSICAL EDUCATION 11

Name: Grade & Section:

Teacher’s Facebook Acc.: Rode Jane Sumamban Name of Teacher: Ms. Rode Jane P. Sumamban
School Contact No.: 09461574461

Identification
Directions: Identify the statement below. Write your answers on the space provided.

________________ 1. The amount of mass compared to lean muscle mass bone and organs.
________________ 2. The ability of the heart and lungs to work together to provide the needed oxygen and fuel
to the body during sustained workloads.
________________ 3. A kind of exercise method which includes resistance training and lifting weights, causes
the body’s muscles to work or hold against an applied force or weight.
________________ 4.This is any exercise performed and sustained over a period of time with oxygen as a
necessity to deliver energy.
________________ 5. The ability of each joint to move through the available range of motion for a specific
joint.

Multiple Choice
Directions: Read and carefully analyze each statement. Write the letter of your answer on the space provided.
___ 1. The heart rate that should not exceeded be exceeded during exercise.
a. Target heart rate c. Recovery heart rate
b. Maximum heart rate d. Reading heart rate
___ 2. A planned program of Physical Activities usually designed to improve physical fitness and increasing
fitness level.
a. Sports b. Dance c. Exercise d. Jogging
___ 3. The number of times one should exercise to improve a component of fitness is called;
a. Intensity b. Time c. Frequency d. Progression
___ 4. The basic principle of fitness training which the body is stressed and adapts to that stress.
a. Overload b. Progression c. Intensity d. Frequency
___ 5. The degree should which one should exercise is:
a. Overload b. Progression c. Intensity d. Frequency
___ 6. The principle that states the exercise training effect is specific to those muscles involved:
a. Frequency c. Proprioceptive
b. Specificity d. Progression
___ 7. In terms of how much body fat you have, which of the following measurements is important?
a. BMI b. BMR c. Percent Body Fat d. Waist to hip ratio
___ 8. Refers to the ability of the muscles to release maximum force in the shortest period of time.
a. Flexibility b. Power c. Agility d. Endurance
___ 9. What is the recommended level or amount of physical activity to maintain good health?
a. 48 years c. At least 60 minutes everyday
b. 15 minutes everyday d. At least 10 minutes everyday
___ 10. The ability to perform one’s daily tasks effectively without undue fatigue but with extra reserve energy
in case of emergency.
a. Physical aspect c. Physical Check-up
b. Physically Fit d. Physical Fitness

Cloud Map
Directions: Use the cloud map to categorize the following exercises/activities according to its HRF component.
Write the letter that corresponds to your inside the cloud map.

a.Swimming b.. Cycling c. digging d. jogging e. boxing

f. Curl-up g. Lifting-weights h. push-ups i. yoga j. shoveling
k. dancing l. Climbing wall m. Jumping rope
 MUSCULAR
FLEXIBILITY ENDURANCE

CARDIOVASCULAR
MUSCULAR STRENGHT ENDURANCE

P11
Answer Key:
 1. Body Composition
2. Cardiovascular Endurance
3. Muscle Strengthening Exercises
4. Aerobic Exercise
5. Flexibility

Multiple Choice
1. A
2. B
3. C
4. A
5. B
6. B
7. A
8. B
9. C
10. D

Flexibility – i
Muscular Endurance – f, l, j, h
Muscular strength – f, g, l, c, e j, h
Cardiovascular Endurance – a, b, d, k, l, e, m