Baay National High School: Schools Division of Abra

Republic of the Philippines
Department of Education
Cordillera Administrative Region
Schools Division of Abra
BAAY NATIONAL HIGH SCHOOL
Tumalip, Baay-Licuan,Abra
Name: ________________________________________ Score: ___________

Grade 11 – Ruby Date: ____________
HOPE 1: Week 1 – 2
Summative Test No. 1
A. Directions: Choose the letter of the best answer.
1. Even we are busy and our days are hectic but we need to be physically fit and a place wherein you can do your physical activities
and exercise whenever you want is ______________.
a. Court c. Home
b. Gym d. Recreation Area
2. It is engaging to take personal responsibility and behave in a certain way to promote social values.
a. Etiquette c. Regulation
b. Gamesmanship d. Sportsmanship
3. Trish and Janelle wanted to enroll in yoga class in a newly opened gym in their area. They must ______.
a. be mindful to others. c. contact the president of the yoga class.
b. maintain cleanliness. d. read the rules and regulations of the place.
4. After doing an exercise, Mark just left the barbell/weighs on the floor. What should he do?
a. Read the manual c. Clean the equipment.
b. Be alert and aware. d. Maintain cleanliness and orderlines
5. Migz excitedly shout at the gym when he saw his friends are workingout. To catch their attention, he must _____.
a. read the manual. c. clean the equipment.
b. be mindful to others. d. be alert and aware how to use the equipment
6. The conduct or procedure required by good breeding or prescribed by authority to be observed in social life.
a. Etiquette c. Regulation
b. Gamesmanship d. Sportsmanship
7. In every physical activity facility are being used, which of the following is an example of facility?
a. Ball c. Jogging
b. Drills d. Recreation area
8. Which of the following is true about frequency?
a. Effort level of the exercise c. Period covered in an exercise session
b. Number of session in a week d. Type of activity
9. Jogging, dancing, lunges, brisk walking, squats and planking are examples of what FITT principle?
a. Frequency c. Time
b. Intensity d. Type
10. What principle in physical activity is defined as gradual increase in exerting effort or load that is done not too slowly, nor too rapidly?
a. Principle of Overload c. Principle of Reversibility
b. Principle of Progression d. Principle of Specificity
11. Which of the given examples best describes time principle of physical activity?
a. 2 times a day c. 1 hour per session
b. 3 times a week d. All of the above
12. Karen is increasing the difficulty of her exercise, she runs 12km per hour. Which FITT principle is manifested?
a. Frequency c. Time
b. Intensity d. Type
13. Maddie is 20 years old. He has a resting heart rate of 40. What is his heart rate reserve?
a. 158 b. 160 c. 162 d. 164
14. Cardo does jogging, running and dancing because he wants to improve his cardio vascular endurance. What principle of physical
fitness does he manifest?
a. Principle of Overload c. Principle of Reversibility
b. Principle of Progression d. Principle of Specificity
15. Which part of the exercise program stimulates beneficial adaptation when performed regularly?
a. Cool-down c. Warm-up
b. Exercise load d. Stretching

School ID: 305076
FB Page: DepEd Tayo Baay National High School
B. Performance Task
MY FITNESS PROGRAM
Directions: Create your own fitness program using the F.I.T.T principle. Ask your family members to participate in performing the exercise.
Before you start, make sure that your cellular phone is ready to record your video. Submit the video to your Teacher online.
Prepared by: Checked by:

REGOR B. VELASCO HECTOR S. LOPEZ
Teacher III Principal I
Table of Specification
HOPE 11: Summative Test No. 1
Objectives Re Un An Ap Ev Cr Total
1. Perform moderate to vigorous physical
activities based on the programed fitness
plan.
2. Discuss the FITT principles and principle of
physical activity in helping to develop a
1 – 10,
private exercise preparation; 11, 12,14 13 15
3. Create fitness plan based on the FITT 15
principle and principle of physical activity to
reach a fitness goal;
4. Evaluate the potential benefits of FITT
principles;
TOTAL 11 1 2 2 15
Rubric of the Dance Video

School ID: 305076
Name: ________________________________________ Score: _________

Grade 11 – Ruby Date: __________
I. Directions: Choose the letter of the best answer.
1. What does aerobic refer to?

A. How your body uses oxygen C. The absence of oxygen
B. Limit the uses of oxygen D. With little available oxygen
2. Which physical activity is NOT aerobic exercise?
A. Hip-hop dancing C. Jump roping
B. Jogging D. Yoga
3. What type of physical activity makes you sweat, causes you to breathe harder, and gets your heart beating
faster compared to when you are at rest?
A. Aerobic Exercise C. Bone Strengthening
B. Aerobic Fitness D. Muscular Strengthening
4. Which of the following will not improve a personal fitness program?
A. Muscular Strengthening C. Making your program appropriate
B. Exercising at moderate intensities D. Starting slowly then increase gradually
5. What is the ability of the muscles to exert a force during an activity such as lifting weights?
A. Aerobic Exercise C. Muscular Strength
B. Fitness Exercise D. Power Strength
6. Which one is taken from the radial artery at the wrist, in line with the thumb, using tips of the pointer and middle
fingers?
A. Apical site C. Radial pulse site
B. Carotid pulse site D. D. Temporal pulse site
7. Which of the following gets your heart pumping and your body moving? It also refers to street style dancing
while you kick up your cardio with popping and locking, breaking, top rocking', jerking, freezing, spinning, and
sliding.
A. Ballroom dance C. Yoga class
B. Synchronize swimming D. Zumba class
8. Shekinah wants to be an Olympic gold medalist in gymnastics. What skillrelated fitness should she master to
perform difficult stunts while keeping in the state of equilibrium?
A. Agility C. Coordination
B. Balance D. D. Reaction time
9. Emil makes a strong smash in badminton that no one can easily return his shots. What skill related fitness is
dominant in his shot?
A. Coordination C. Speed
B. Power D. D. Reaction time
10. What is the secret of Lydia De Vega in sprinting to win the 100 m dash and call as the fastest Asia’s women in
1980?
A. Coordination C. Speed
B. Power D. D. Reaction time
11. Mamiit hit a forehand cross-court shot. What will be the key factor to consider in returning the ball successfully
to his court?
B. Balance D. Power
12. What skill-related fitness Glenn measured by hexagonal run or shuttle run?
B. Balance D. Reaction time
13. Which simple exercise develops your upper body muscular power?
A. Jog in place C. Push up
B. Jumping jack D. Stretching
14. Which skill-related fitness you developed when shooting a basketball?

A. Agility B. Balance

School ID: 305076
C. Coordination D. Reaction time
15. Which daily activity can improve your balance?
A. Cleaning the house C. Throwing garbage in the trash can
B. Playing basketball with friends D. Walking in uneven or slippery surface
II. Performance Task
With your group, make a video performing a Zumba Dance. Submit the video to your Teacher online.


School ID: 305076
HOPE 11: Summative Test No. 1.2
Written Work
1. Explain the importance of muscle, bone and
aerobic exercise
1, 5 2
2. Identify exercises that are essential for
boosting fitness
2,3,7 3
3. Differentiate moderate intensity and vigorous
intensity
4 1
4. Learn the techniques in getting the heart rate 6 1
5. Identify the components of skill-related
fitness
8 - 15
TOTAL 11 0 0 0 15

Name: ________________________________________ Score: ___________

Grade 11 – Ruby Date: ____________
School ID: 305076
Directions: Choose the letter of the best answer.
_____1 Which refers to the injuries that happen when playing sports or exercising.
A. Accident B. Dislocation C. Hydration D. Sports injuries
_____2. Which of the following is NOT an example of acute injuries?
A. Fractured hand B. Sprained ankle C. Strained back D. Wound
_____3. What happens to the body if it does not have enough fluid needed to function normally?
A. Dehydrated B. Dislocated C. Hydrated D. Stress Management
_____4. Which of the following is not a cause of dehydration?
A. Diarrhea B. High Fever C. Too much water D. Vomiting
_____5. Which occurs when body temperature is lower than the normal average of 37 degrees Celsius?
A. Diarrhea B. Hydration C. Hyperthermia D. Hypothermia
_____ 6. Which is not a sign of chronic injuries?
A. Bone and joint that is visibly out of place C. Pain when you exercise
B. Dull ache when you rest D. Pain when you play
_____ 7. What is a break, crack or shattering of a bone?
A. Contusion B. Concussion C. Dislocation D. Fracture
_____ 8. Which of the following injuries is a tear of ligament fibers, muscles or tendons supporting a joint?
A. Contusion B. Dislocation C. Sprain D. Strain
_____ 9. Who should reset a dislocation?
A. Coach B. Friend C. Proper medical professional D. Teacher
_____ 10. Which type of injury involves the stretching, partial tearing, or complete tearing of a tendon.
A. Contusion B. Dislocation C. Sprain D. Strain
______11. Among the selection below, which is defined as the conduct (such as fairness, respect and graciousness in winning or
losing) becoming to one participating in sport?
A. Etiquette C. Regulation B. Gamesmanship D. Sportsmanship
______12. In the following statement, which is an example of sportsmanship?
A. Distract an opponent while in a game. C. Shaking hands before and after a match.
B. Helping an opponent get-up after falling. D. Immediately go outside the venue after a match.
______13. Which is defined as a set of customs and rules for polite behavior?
A. Etiquette B. Gamesmanship C. Regulation D. Sportsmanship
______14. The French word etiquette means “ticket” or ________________.
A. Label attached for tags. C. Label attached to something for price.
B. Label attached for inspection. D. Label attached to something for identification.
______15. The following statements are tips before-during-after an exercise, EXCEPT one.
A. Listen to your body. C. Do an activity / exercise even it is a hot day.
B. Wear comfortable clothes D. Take appropriate breaks during the activity /exercise.
II. Performance Task
Signage Project
Directions: With the use of recyclable materials in your home, create a signage showing a list of appropriate etiquette that you can
post in any part of your house. Make it creative so that it will catch attention to your family members. You can also take a picture of it and share it
to any of your social media accounts for everyone to see it and bring idea to them that etiquettes must start in every house. You send a copy to
your teacher thru messenger.

Written Work

School ID: 305076
1. Differentiate acute from chronic injuries 1, 2, 6 3
2. Identify ways to prevent sports-related
injuries
3,4,5 7 - 10 7
3. Define etiquette; 11 – 14 4
4. Identify different rules and protocols
before/while and after doing physical fitness 15 1
activity and exercise;
TOTAL 10 5 0 0 15
Rubric for the Signage
Recycble materials were evident ==== 10 pts

Creativity ==================== 10 pts
Total========================== 20 pts

Name: ________________________________________ Score: ___________
Grade 11 – Ruby Date: ____________
HOPE 1: Q1: Week 7 – 8
Directions: Choose the letter of the best answer.

School ID: 305076
_____1. Which among the given exercises could not be considered as a cardiovascular endurance activity?
A. Cycling B. Jogging C. Push Up D. Walking
_____2. Which type of activity requires group of muscles to work or hold against a force or some weight?
A. Bone Strengthening Activities C. Muscle Strengthening Activities
B. Muscular Endurance Activities D. Cardiovascular Strengthening Activities
_____3. Sleep is essential to everyone’s health. Which is a good habit in managing sleep?
A. Internet Obsession C. Getting to Bed on Time
B. Bulk Meal Before Sleep D. Staying Up All Night Long
_____4. Which among the activities is considered a muscular endurance activity?
A. Arm Stretching B. Planking C. Running D. Weight Lifting
_____5. All conditions given below are symptoms of stress EXCEPT for one.
A. Disturbed Mind Setting B. Relaxed Concentration C. Sleeplessness D. Lack of Focus
_____6. Anna wants to improve her body strength, which exercise must she choose to perform?
A. Biking B. Running C. Weight Lifting D. Long Distance Walking
_____7. Mark is an athlete and about to compete tomorrow, which type of eating is appropriate for him?
A. Emotional Eating B. Distracted Eating C. Fueling for Performance D. Social Eating
_____8. After a year, Bong improved his arm strength by gradually adding weight on his arms during exercise. Which principle of
physical activity applies to best support this scenario?
A. Overload B. Progression C. Specificity D. All of the Above
_____9. Just few days before competitions, athletes are given lower intensities of physical exercise allowing their bodies to
recover. What are they trying to avoid?
A. Hyperthermia B. Hypothermia C. Overtraining D. Sleeplessness
_____10. Jenn, a teenage girl, is a highly inactive person but does not have any physical or medical health issues. One day she
realized she needs to be physically active. Which type or level of activity can she best start with?
A. Light B. Moderate C. Vigorous D. High
_____11. An inactive lifestyle causes people to develop _______.
A. Nonchalant B. Non-binary C. Noncommutative D. Non-communicable diseases
_____12. Helping in and outside the homes is considered as________
A. Gentle B. Moderate C. Regular D. Vigorous
_____13. Which common diseases can be a result of inactive physical activity?
A. dark skin B. hair loss C. short height D. Diabetes Type 2
____14. Teenagers are recommended to be physically active for at least every________.
A. 6 minutes a day B. 16 minutes a day C. 36 minutes a day D. 60 minutes a day
____15. The acronym WHO means ________________.
A. World Health Organization C. Word Health Organization
B. Word Healing Organization D. World Healing Organization
Performance Task
With your group, make a video performing an Aerobic Dance. Submit the video to your Teacher online.


Written Work

School ID: 305076

School ID: 305076
1. Identify the methods in developing
individual/group physical activity
1 – 5, 5
2. Distinguish the factors as basis in developing
home based physical activity
6 – 10 5
3. Identify the effects of a sedentary life 11 1
4. Explain the importance of physical activity; 13 12 2
5. Identify the physical activities that fall under
each category;
14 1
6. Recognize the value of optimizing health
through participation in physical activities;
15 1
TOTAL 9 6 0 0 15

School ID: 305076

Baay National High School: Schools Division of Abra

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Baay National High School: Schools Division of Abra

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Republic of the Philippines

Name: ________________________________________ Score: ___________

A. Directions: Choose the letter of the best answer.