Republic of the Philippines

Department of Education
CARAGA Administrative Region
Division of Agusan Del Sur
PROSPERIDAD NATIONAL HIGH SCHOOL
Poblacion, Prosperidad, Agusan Del Sur
School I.D: 304731

HEALTH OPTIMIZING PHYSICAL EDUCATION 4

SUMMATIVE TEST # 3
S.Y. 2020 – 2021

Name: _ Grade/Sec: _ Date:

15

Test I. Multiple Choice. Choose the letter of the correct answer. Write your answer on a
separate sheet of paper.

1. In the F.I.T.T principle, the F stands for what?

A. Fast C. Frequency
B. Form D. Flexibility
2. In the F.I.T.T principle, the I stands for?
A. Individual C. Isometric
B. Intensity D. Instrument
3. In the F.I.T.T principle, the T’s stand for what?
A. Time & Temperature C. Type &Temperature
B. Time &Type D. Type & Tenseness
4. The kind of exercise that you do in order to achieve the results that you want.
A. Frequency C. Time
B. Intensity D. Type
5. It means to gradually increasing resistance, increasing repetitions, increasing sets and
intensity:
A. Progression C. Specificity
B. Overload D. Training
6. A muscle forced to operate beyond its customary intensity by increasing the load.
A. Frequency C. Progression
B. Specificity D. Overload
7. Exercising a particular muscle for a certain task .
A. Training C. Specificity
B. Overload D. Progression
8. In order to experience progression, you must gradually add intensity to _____ the body
A. Fatigue C. Exhaust
B. Relax D. Overload
9. Sports training should be adjusted according to each athlete’s characteristics and needs,
such as age, gender, rate of progress, and previous experience.
A. Reversibility Principle C. Recovery Principle
B. Individualization Principle D. Overload Principle
10. This principle dictates that athletes need adequate time to recuperate from training and
competition.
A. Balance Principle C. FITT Principle
B. Recovery Principle D. Specificity Principle
 11. What is a resting heart rate?
A. When your heart takes a break from working
B. When your heart rate is 175
C. When your heart is at its lowest beats per minute (bpm)
D. 220 minus your age

12. How do you get into your target heart rate zone?
A. 5 minutes of jogging slowly around the basketball court
B. 20-30 minutes of being physically active without much rest
C. Walking a mile with your parents or friends.
D. All of the above
13. During the exercise circuit, what component of fitness did we improve the most
A. Cardiovascular endurance
B. Body composition
C. Muscular strength
D. Flexibility
14. If you drove in a car for 5 hours to see your family, what zone would your heart rate be in?
A. Resting
B. Target
C. Maximum
D. None of the above
15. Your Target Heart Rate zone is _________________.
A. Working out as hard as you can for five minutes
B. Much like a school zone when driving your car
C. Has minimum number and a maximum number to help you identify if your heart
rate is in a safe zone
D. Should never be used when exercising

PERFORMANCE TASK NO. 3

Note: STRICTLY NO COPYING OF IDEAS/ SAME CONTENT!

Direction: Take a video or photos of you performing an exercise routine based on your design
fitness program in “What’s More” Activity 2: My Fitness Program. Warm-up, stretching and cool
down must be incorporated in the exercise. (To be submitted to your teacher.)

Prepared by:

ENGR. ARVEL BOB A. GASCON, ECT

Subject Teacher
 Republic of the Philippines
Department of Education
CARAGA Administrative Region
Division of Agusan Del Sur
PROSPERIDAD NATIONAL HIGH SCHOOL
Poblacion, Prosperidad, Agusan Del Sur
School I.D: 304731

EMPOWERMENT TECHNOLOGIES
SUMMATIVE TEST # 3
S.Y. 2020 – 2021

Name: _ Grade/Sec: _ Date:

15

Multiple Choice. Choose the letter of the best answer. Write the chosen letter on a separate sheet
of paper.
1. C 6. C 11. D
2. B 7. C 12. D
3. B 8. D 13. A
4. D 9. B 14. D
5. B 10. B 15. C

Direction: Take a video or photos of you performing an exercise routine based on your design
fitness program in “What’s More” activity 2: My Fitness Program. Warm-up, stretching and cool
down must be incorporated in the exercise. (To be submitted to your teacher.)

Prepared by:

ENGR. ARVEL BOB A. GASCON, ECT

Subject Teacher