Republic of the Philippines

Department of Education
National Capital Region
Schools Division Office of Navotas City

DIVISION ACHIEVEMENT TEST IN HOPE GRADE 12

Name:______________________________________Date:___________________________
Grade & Section: __________________________Teacher:________________________

1. Many of our young athletes may not pay attention on proper nutrition,
hence, they get into taking supplements as an alternative. Which
statement is true about the risk of taking this?

A. Supplements with testimony of the current users prove its

reliability.
B. Over the counter supplements are safe to use.
C. Supplements with combined medication are life- threatening.
D. All the above statements are true.

2. For an athlete, food preparation from training to competition is an

essential part of the program. Example of this is carbo- loading, protein-
loading which depends on the demands of the athletes. This is to ensure
that an athletes will get enough nutrition to perform at his best in a
competition. This type of eating is known as.

A. Fitness Plan C. Energy system

B. Training Program D. Fueling for Performance

3. Grade 12 students were assigned to organize a Dance Exercise event in

relation to the upcoming Family Day. Arrange the following in
chronological order in organizing a fitness event.

1. Build your team

2. Do your research
3. Identify a goal, target, or health issues to address
4. Look for a location or venue
5. Document

A. 1, 3, 5, 2 & 4 C. 3, 2, 1, 4 & 5
B. 2, 4, 1, 3 & 5 D. 3, 1, 2, 4 & 5

4. Different dances were created to express thought and celebrations. Here

in the Philippines the Dinagyang, Sinulog, Maskara and Ati- atihan are
categorized as.

A. Ritual Dance C. Festival Dance

B. Occupational Dance D. Life- cycle Dance

5. Effective training takes time and patience. If one adheres to the proper
principle of training, result is visible. One of these is the
Reversibility Principle which states that.

A. Adaptation can be maximized by varying physical activity.

 B. All gains due to exercise will be lost if one does not continue the

exercise.
C. Exercise must be regular to stay fit and healthy.
D. The body adapts to the initial overload and must be adjusted and
Increased gradually.

6. Acute injury results in a full-blown inflammatory response because the

extent of damage is widespread and severe. Alleviating pain and
restricting movement can manage soft tissue injuries that are not severe.
The PRICE principle can be used to help relieve pain and control
inflammation. PRICE is an acronym for.

A. Press, Rest, Ice, Compress & Elevate

B. Press, Rest, Ice, Contract & Elevate
C. Protect, Rise, Ice, Compress & Elate
D. Protect, Rest, Ice, Compress & Elevate

7. The fundamental characteristic of dance sports as a dance style requires

these following EXCEPT.

A. Posture- enables the dancer to stand out on the floor, which shows
sophistication and confidence.
B. Togetherness- overpowering the partner on the dance floor,
C. Power- the energy that is controlled and not wild
D. Shape- the combination of turn and sway to create a look or a

position.

8. Aries is beginning to like underwater activities like scuba diving. He

wants to swim fast underwater with a lesser effort. Therefore, he needs to
invest in high quality _______.

A. Scuba wetsuit C. Snorkel

B. Fins D. Octopus

9. What is true about poor dietary habits?

A. Poor dietary habits occurs when the person follow the principle of
good nutrition.
B. Over consumption and under consumption of unhealthy food and
drinks do not affects the amount of nutrients in the
body.
C. Poor dietary habits adds up to the risk of developing diseases and
health problem.
D. Poor dietary habit begins with knowing what you eat

10. A great way to explore the rivers, lakes, canals, and other bodies of
water is using a boat. Example of this is a traditional boat that were
made from large tree trunks. The trunks were dried for months, and the
middle part was burned. After which, the burned part was scraped away with
shells. The more well- known of this boat were introduced by the North
American Indians where the frames were built from wooden ribs. What kind
of boat is this?

A. Kayak B. Banana Boat C. Canoe D. Jet ski

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 A review of current literature indicates that people who participate in sports club and organized recreational activities
enjoy better mental health, are more alert and more resilient against the stresses of modern living. Participation in
recreational groups and socially supported physical activities is shown to reduce stress, anxiety and depression and reduce
symptoms of Alzheimer’s disease. Violent crimes also decreases significantly when participation in community activities
increases.
The recommendation of this review of support the development of organized physical activities in the
community. This should be socially and culturally appropriate and should consider mediating factor that increase
adherence to physical activity programs.
https://www.dsr.wa.gov.au/support-and-advice-mentalhealth

11. The article established that the:

A. To maintain s good mental health, one must involve in always

organizing physical activities.
B. Participation in organized recreational activities helps to build
defense against stress.
C. Organized activities must be recognized by known club or
organization.
D. Adherence to social and cultural factor is not the main objectives of
physical activities.

12. This is one of the water activities wherein a flat- bottomed boat will help
the boat spin on the water and take on to the rapids for practicing
various maneuvers. The rounded bottom will involve paddling downriver
from one point to a different point and usually a distance of several miles.
What is this water paddling activity?

A. Sea Kayaking C. Sailing

B. Flat water recreation D. White-water canoeing

13. An important approach to minimize stress is to lessen stressors.

Stressors cannot be eliminating but it can be avoided. Being burdened with
too much homework could be prevented by prioritizing what is important
and refraining from unnecessary matter. This strategy is known as.

A. Exercise C. Stress Management

B. Relaxation D. Rest and sleep

14. Camille wants to enhance her gluteus maximus she has no time to visits
the gym. She was advised by her fitness instructor to perform hip trust,
Glute Bridge, side skaters and diagonal squat which she can do at
home.
This follows the principle of.

A. Individualization C. Specificity
B. Maintenance D. Variation

15. Cherry often experiences nocturnal leg cramps which tightened her
muscles and having a full stretch will give a relief. She is in fond in
eating junk food and soda but less water intake. Her mom says that she
is experiencing restless leg syndrome. What do you think that caused her
suffering?

A. It is not restless leg syndrome because it happens while the legs

are at rest.
B. Due to her bad eating habits, she is not well hydrated that’s why
she is experiencing nocturnal leg cramps.
C. A restless leg syndrome can be painful and moving the leg will
gives relief, but the discomfort returns when the movement stops.

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 D. All the statements are facts.

16. In Philippine folk dance, the steps of this dance mimic the animals,
inanimate objects, or other people. The dancer gets into the role other
than themselves and become actors totally immersed in the story the
dances tell. This dance from Surigao is an example of mimetics dance as
it imitates the movements of a duck.

A. Itik- itk C. Pinikpikan

B. Habanera D. Cariñosa

17. It is imperative that one must know how to analyze physiological

indicator not only to monitor but to adjust participation in physical
activities. Choose the correct statement in analyzing physiological indicator.

A. Heart rate per minute is an indicator of level of participation in

physical activity, which literally means the maximum number of times
the contracts in one minute.
B. Using FITT principle, the student cannot manipulate the intensity and
time or physical activity.
C. Moderate aerobic zone uses a minimum of 75% of MxHR to 80%
D. All the above.

18. There is four heart rate Zone in aerobic training, the moderate aerobics
zone, the weight management zone, the aerobic fitness zone, and the
peak aerobic performance zone. Which of the statements is true
referring to the zone training?

A. The peak aerobic performance zone uses 50% maxHR.

B. The weight management zone uses type of exercise which burn fats
using moderate intensity that can be prolonged.
C. The aerobic fitness zone uses 90% maxHR and can be pushed to
your limits.
D. None of these statements are true.

19. Dances that express feud and enmity where in two male dancers
engage in physical combat with Spartan- like intensity (Lopez,2006). One
of the examples of war dance is.

A. Uya- oy C. Singkil
B. Maglalatik D. Pinikpikan

20. Nowadays, a career in health and fitness is very liable. If you enjoy sports
and exercise, and you feel you want to work in this field, do not let
anything to stop you. If you want to manage you own time and schedule
and offer one on one session or group exercise using several sports or
exercises that you have an expertise this is an example of a career as a.

A. Physical Educator C. Sports Administration

B. Personal Trainer D. Sports Researcher

21. Accurate measurement of exercise heart rate is crucial in monitoring

exercise intensity. Although digital heart rate monitors are available
and are reasonably accurate, performing pulse rate measurement is
still encouraged. What technique in pulse rate measuring that use the heel of

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 the hand over the left side of the chest where the apex of the heart
located?

A. Carotid pulse site C. Radial pulse site

B. Temporal pulse site D. Apical pulse site

22. The fire that burned most of the houses in Sitio Puting Bato brought so
much pain to Amaya because her family is one of the casualties of the
fire incident, her study habits, and the way she treats her friends
becomes indifferent. Often her temper becomes short and ill. With this, we
can conclude that this incident is a.

A. Stressor C. Everyday problem

B. Stress D. Pressure

23. One of the appropriate stress management strategies is to use relaxation

methods in coping with stress. Identify one of the techniques in this
method.

A. Progressive relaxation uses body’s mechanism in increasing muscle

tension.
B. Deep breathing helps the heart to pump in relax mode.
C. Meditation is a technique that temporarily “tunes out” the world
and disregards outside disturbances and provide inner
peace.
D. Visualization uses imagination to create a scenario that one can
live as if it is real.

24. EJ and Yulo were friends since grade school, their age 13 and 14
respectively. On their 7th grade they decided to get into sports. After
several try out, Jay complained that he is experiencing palpitation after
the dynamic training. The coach made an assessment. Find the adjusted
maxHR for EJ and Yulo

A. 208 and 209 C 207 and 206

B. 209 and 210 D. 206 and 207

25. Based on item #5 if the Rate of Perceived Exertion of EJ is at 60%. What

is his beats per minute (bpm)?

A. 112 C 125
B. 124 D. 111

26. Meditation is another technique in managing stress, its temporarily

“tunes out” the world, disregards outside disturbances and provides inner
peace. A relaxed physical and mental state wipes out accumulated stress.
Choose the best exercise that fits with this purpose.

A. Swimming C. Jogging
B. Walking D. Yoga

27. Being a consistent honor student, Beth is stressed having the people
around her having too much expectation that she will be able to make it
on top for this year graduating class. They didn’t know that she is having
a hard time with her major subject. Beth’s stress is coming from where?

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 A. Stressor C. Family problem
B. Stress D. Pressure

28. Zara uses her imagination to create a scenario that she can live and be
happy for a while. This is her strategy is to relax and coping with stress.
Identify the techniques that she use.

A. Progressive relaxation uses body’s mechanism in increasing muscle

tension.
B. Deep breathing helps the heart to pump in relax mode.
C. Meditation is a technique that temporarily “tunes out” the world
and disregards outside disturbances and provide inner
peace.
D. Visualization

29. Jason is an active teenager who happens to be always on the go. He

values so much in his health. He is particular in what he eats and make
sure that he gets enough rest and sleep. However, a recent event in his
life affects him and brought negative impact in his active lifestyle. He
became ill- tempered even with the small stuff. What health
behaviors does Jason failed to accomplish?

A. Eating Behavior C. Stress Management

B. Sleep D. None of the above

30. Ken started smoking at the age of 12. His early exposure was caused by
his friends and family. Now he is 35, he complains difficulty in breathing
and started to spit blood. It founds out that he has a stage 3 lung
cancer. What particular by product of smoking cigarette that contains toxic
substances like carcinogenic which accumulates inside the respiratory
system?

A. Tar C. Carbon Monoxide

B. Nicotine D. Filter

31. Effective training takes time and patience. If one adheres to the proper
principle of trainings, result will see. One of these is the Overloading
Principle which states that

A. Adaptation can be maximized by varying physical activity.

B. All gains due to exercise will be lost if one does not continue the
exercise.
C. Exercise must be regular to stay fit and healthy.
D. The body adapts to the initial overload and must be adjusted and
increased gradually.

32. Paddles are the equipment used to maneuver the boat. However,
different boating activities requires specific paddle. In kayaking you will
need ____________ paddle.

A. One- bladed C. Three – bladed

B. Two- bladed D. Long- bladed

33. Meanwhile, another traditional boat is known as a “hunter’s boat”,

originated from the Inuit and Aleut tribes of Artic North America. It is
built based on the measurement and body frame of the user.

A. Kayak B. Banana Boat C. Canoe D.

Jet ski

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34. A divers must observe proper protocol in doing the activity, below are the
important safety checks before diving EXCEPT.

A. Always listen to instructor or dive guide

B. Plan your dive depth, time and safety stop with your buddy
C. Check equipment thoroughly
D. Always ascend slowly from every dive

35. Diuretics aid water loss form the body. This drug could also be taken by
athletes who needs to.

A. Lose weight by losing appetite.

B. Lose weight quickly through bowel movement.
C. Lose weight quickly by increasing the excretion of urine.
D. None of the above.

36. According to some literature, ethnic dances in the Philippines are

classified into two categories. One is that of the dances of the non-
Christian (pre- Hispanic and the Muslim dances). The other
category is that of that Christians. Performed mostly by the lowland Filipinos.
Under this category it has strong influence from the western culture,
particularly from Spain. Identify the dance which is categorized as non-
Christian.

A. Uyaoy C. Mazurka
B. Pandanggo sa ilaw D. Polka

37. Bea is fond of eating wheat bread, but lately she noticed that every time
she does, she suffers constipation and feel bloated. This alarms her and
consults the doctor. After laboratory test, it founds out that she is has
Celiac Disease therefore, Bea is forbidden to eat food which contains

A. Sugar C. Protein
B. Gluten D. Fats

38. The Eastern Camper spend their long weekend in Mt. Pulag. But during
the typhoon Odette They were unfortunately left trapped and stranded at
the summit, because of the heavy rains and strong winds one of the
campers came down with Hypothermia, how will you help a person from
this illness?

A. Move the body into warm place

B. Removed clothes of the person to avoid suffocation
C. Apply warm compress on the affected area
D. All the above.

39. Vince is a promising athlete based on the recent evaluation of Physical

Fitness Test. His lean body structures and he can do 50 push- ups and
run 3km without getting tired. His muscular strength and flexibility are
impeccable. These characteristics represent.

A. Health- Related Fitness C. Skills- Related Fitness

B. Athletes Ability D. Individuality

40. To prevent ankle sprain incidence Prophylactic taping is use. This action
is an example of which domain of Athletic Training?

A. Prevention

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 B. Treatment, Rehab and Reconditioning
C. Immediate care
D. Organization and Administration

41. Raffy, Robert, and Marvin were young professionals and fond of
spending outdoor activities in their free time like mountaineering,
swimming, surfing, skiing, martial arts, and the like. These activities
can be categorized as:

A. Spare time Activities C Pleasure Activities

B. Recreational Activities D. Mandatory Activities

42. We should be careful in what we eat to get enough and proper nutrition.
You need to maintain the functions of your tendons, ligaments
and other supportive tissue and helps the wound to heal faster. Therefore,
you must eat a lot of fruits (esp. citrus) which is rich in Vitamin?

A. A B. B C. C D. D

43. Fun and pleasure are perhaps the immediate answers of the majority
who have experienced outdoor activities. Studies have shown that being
close to natural environment is healthy. One of the benefits that a
recreational activity is bringing the family together and provides an
opportunity of gaining new friends. This refers as.

A. Physical Benefits
B. Social Benefits
C. Spiritual Benefits
D. Economic Benefits

44. There are three types of immobilization techniques depending on the type
of the immobilization material. The one that used hard materials such as
wood, metal, hard plastic, plaster, and similar materials is what type of
immobilization?

A. Soft splint C. Anatomical splint

B. Rusty splint D. Rigid splint

45. Being outdoors also improves our self- esteem, confidence, and creativity.
A sense of feeling good whenever one achieves the goal in a particular
activity such as reaching the peak of a mountain or learning the skill of
paddling in canoeing. It pertains to.

A. Psycho- Emotional Benefits

B. Economic Benefit
C. Social Benefits
D. Physical Benefits

46. The Philippines is rich in natural resources, despite being in relatively

small country. It also been listed as having the fifth longest coastline in the
world. Which province is known as the surfing capital of the
Philippines?

A. Baler C. Zamboanga
B. Laoag D. Siargao

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47. Many dancers feel stressed because they are pressured to be perfect. The
inability to manage stress leads to fatigue and burnout which is
associated with injuries. Experts suggest that they should engage in
physical activities that they are not usually performed. What to do
you call with this type of training?

A. Cross Training C. Rigid Training

B. Recovery Training D. None of the above

48. Michael often argues with his mom because every time he comes home
from school, he smells like he just hit cigar. He swears that never he
tried to smoke, but apparently due to his exposure to his friends he had
this bad smell. We can conclude that Michael is.

A. Side stream Smoke C. Third Hand Smoke

B. Firsthand Smoke D. Vaping

49. The Radial Pulse Site is another pulse rate measuring technique which
can be obtained in.

A. Beside the larynx using light pressure from the tips of the pointing
and middle finger.
B. At the wrist, in line with the thumb, using the tips of the pointer
and middle finger.
C. Left or right temple with light pressure from the tips of the pointer
and middle finger.
D. None of the above.

50. Every time before their PE time, grade 12 students were used to get their
BPM at rest, this is to make sure that they are in good condition before
the activity. Lai already identified that her strong pulse point is in her
carotid, which located in

A. Beside the larynx using light pressure from the tips of the pointer
and middle finger.
B. At the wrist, in line with the thumb, using the tips of the pointer
and middle finger.
C. Left or right temple with light pressure from the tips of the pointer
and middle finger.
D. All the above.

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 Republic of the Philippines
Department of Education
National Capital Region
Schools Division Office of Navotas City

HEALTH OPTIMIZING PHYSICAL EDUCATION 12

TABLE OF SPECIFICATION

Learning TAXONOMY OF LEARNING Total

numbe
Competencie COMPREHENSIO APPLICATIO ANALYZATIO SYNTHESI EVALUATIO
KNOWLEGDE r of
s N N N S N
Items
Discusses the
nature of
different
dances and 4,7,10,12,19
16, 36, 42, 46 8, 32 14
recreational , 33, 41,45
activities
PEH12FH-
IIa- 19 & 20
Explains how
to optimize
the energy
systems for
safe and 41 1 2
improved
performance
PEH12FH-
IIb-c-2
Explains
relationship
of health
behaviors
(eating habits,
sleep and
stress
management)
13, 27,29 9 4
to health risks
factors and
physical
activity
assessment
performance
PEH12FH-
IId-3
Differentiates
types of
eating
(fueling for
performance,
emotional
eating, social
2 35,37 3
eating, eating
while
watching tv
or recreation
events)
PEH12FH-
IIe-4
Describes the 23 26 28 3
role of
physical
activity
assessments
in managing

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one’s stress
PEH12FH-
IIf-5
Self-assesses
health-related
fitness (HRF)
status,
barriers to
physical
39 30 22, 15, 48 5
activity
assessment
participation
and one’s diet
PEH12FH-
IIg-i-6

Learning TAXONOMY OF LEARNING Total

numbe
Competencie KNOWLEGD COMPREHENSIO APPLICATIO ANALYZATIO SYNTHESI EVALUATIO r of
s E N N N S N
Items
Sets FITT
goals based
on training
principles to
achieve 31 5 14 3
and/or
maintain HRF
PEH12FH-
IIi-j-7
Analyzes
physiological
indicators
such as heart
rate, rate of
perceived
exertion and
pacing
21 25, 49 50 17,24 6
associated
with MVPAs
to monitor
and/or adjust
participation
or effort.
PEH12FH-
IIk-t-9
Observes
personal
safety
protocol to
avoid
dehydration,
overexertion, 38 18 2
hypo- and
hyperthermia
during MVPA
participation
PEH12FH-
IIk-t-10
Identifies
school and
community
resources in
case of an 6, 44 40 3
injury or
emergency
PEH12FH-
IIi-j-11
Demonstrates
proper 34 1
etiquette and

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safety in the
use of
facilities and
equipment
PEH12FH-
IIa-t-12
Recognizes
the value of
optimizing
one’s health
through
participation 47 11, 2
in physical
activity
assessments
PEH12FH-
IId-t-14
Recognizes
one’s
potential for
health-and
recreation- 20 1
related career
opportunities
PEH12FH-
IIp-q-16
Organizes
dance event
for a target
health issue 3 1
or concern
PEH12FH-
Io-t-17

50

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