FIRST MONTHLY EXAM

PHYSICAL EDUCATION AND HEALTH 11

S.Y. 2022-2023

NAME: ______________________________ SCORE: ____________________

STRAND AND SECTION: _________________ DATE: _____________________
TEACHER: ____________________________ PARENT’S SIGNATURE: ________

I. MULTIPLE CHOICE
DIRECTIONS: Read and understand each question carefully then choose the best answer. Click the letter that corresponds to the
best answer.

AB CD
O O O O 1. James works as a professor at VCMCAI. One of his subjects is physical education and health in grade 11. Which of the
following definitions best corresponds to the term ‘physical education?
The instructions in the development and care of the body ranging from simple callisthenic exercises to a course of
study providing training in hygiene, gymnastics, and the performance and management of athletic games.
A condition in which someone or something is thriving or doing well.
Refers to the ability of your body systems to work together efficiently to allow you to be healthy and perform
activities of daily living. Being efficient means doing daily activities with the least effort possible.
Refers to all movement including during leisure time, for transport to get to and from places, or as part of a
person's work.
O O O O 2. Before Airah goes into intensive training, she first does some warm-up. Which of the following definitions does NOT apply
to the term warm-up?
any activity, either physical or mental, that helps to prepare an individual for the demands of their chosen sport or
exercise
a part of stretching and preparation for physical exertion or a performance by exercising or practicing gently
beforehand, usually undertaken before a performance or practice
a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or
stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone
a short activity or exercise undertaken prior to a more intensive exercise or activity
O O O O 3. Before a workout, Andre uses a warm-up method that uses a heating pad. This opens up blood vessels, allowing more
blood to flow to specific areas of the body and increasing his speed faster. Which of the following types of warm-up exercise
increases temperature by external means?
Specific warm-up
Passive warm-up
General warm-up
Heating warm-up
O O O O 4. Raechel is an athletic runner, she regularly jogs as part of her daily physical activity. Jogging improves cardiovascular
fitness, strengthens bones, and boosts the immune system. Jogging is one of the simplest forms of exercise and belongs to what
type of warm-up exercise?
Specific warm-up
Passive warm-up
General warm-up
Heating warm-up
O O O O 5. One of Jerico's morning exercise routines is jumping jacks. He does this to balance blood circulation in his body. Which
warm-up exercises include jumping jacks?
Specific warm-up
Passive warm-up
General warm-up
Heating warm-up
O O O O 6. Eunice always stretches before engaging in strenuous activities to prevent injury. Which of the following definitions best
describes the term "stretching exercise"?
exercise
a part of stretching and preparation for physical exertion or a performance by exercising or practicing gently
beforehand, usually undertaken before a performance or practice
a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or
stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone
a short activity or exercise undertaken prior to a more intensive exercise or activity
O O O O 7. Mark uses an exercises that force the body to recruit and trigger fast-twitch fibers. This type of exercise is important
because these muscle fibers have the greatest potential for growth and strength. Which of the following stretching exercise uses the
momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion?
Ballistic stretching
Dynamic stretching
 Active stretching
Isometric stretching
O O O O 8. Alexa needs to improve her flexibility skills so she can do well at the next gymnastics competition. Which of the following
types of stretches involve placing a specific muscle or group of muscles in a position that allows them to stretch for a specific amount
of time?
Static stretching
Ballistic stretching
Dynamic stretching
Active stretching
O O O O 9. Dustin always does stretching exercises before attending basketball games to avoid injury. Which of the following types
of stretch involves moving body parts and gradually increasing range, speed of movement, or both, and is most commonly used in
basketball?
Ballistic stretching
Dynamic stretching
Active stretching
Isometric stretching
O O O O 10. Which of the following types of stretching involves the resistance of muscle groups through isometric contractions
(tensing) of the stretched muscles?
Ballistic stretching
Dynamic stretching
Active stretching
Isometric stretching
O O O O 11. Pauleen enrolled in swimming lessons to help her maintain a healthy weight, healthy heart, and lungs. Swimming is one
of the activities included in aerobic exercise. Which of the following definitions best describes the term aerobic exercise?
a physical activity performed with moderate intensity, with a lot of repetitive movements done within a long
period of time.
a lifestyle that integrates physical activity into everyday routines, such as walking to the store or biking to work
a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations and
daily activities
the condition of your body, taking into consideration everything from the absence of disease to fitness level
O O O O 12. What do you call an exercise that produce increases in both muscle and bone strength at the first half of a person’s life?
Bone-and Tendon-Strengthening Exercises
Muscle-and Bone-Strengthening Exercises
Muscle-and Fitness-Strengthening Exercises
Bone-and Body-Strengthening Exercises
O O O O 13. What do you call a type of cardiovascular physical activity, which increases your heart rate and improves blood flow and
can lower blood pressure?
Walking
Running
Dancing
Biking
O O O O 14. What do you call a form of aerobic exercise in which you maintain a running speed under 6 mph?
Swimming
Bowling
Exercise
Jogging
O O O O 15. What do you call a springing action that involves taking off from one foot and landing on that same foot?
Cycling
Sprinting
Hopping
Skipping
O O O O 16. Which of the following basic strength training exercises refers to a conditioning exercise performed in a prone position
by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the
body on the hands and toes?
Crunches
Pull-ups
Push-ups
Back extensions
O O O O 17. Which of the following basic strength training exercises refers to a floor exercise that involves simultaneously lifting your
arms and legs off the ground while keeping your core engaged?
Supermans
Squat
Plank
Push-ups
O O O O 18. Which of the following basic strength training exercises refers to a core exercise designed to target your abdominal
muscles—specifically your rectus abdominis (the six-pack muscle) and your obliques?
Crunches
Pull-ups
Push-ups
Back extensions
O O O O 19. Which of the following basic strength training exercises refers to a core exercise that strengthens your obliques as well
as the other muscles of the core including your transverse abdominus and medial glute?
Back crunches
Side crunches
Leg crunches
Crunches
O O O O 20. Which of the following basic strength training exercises refers to a strength exercise in which the trainee lowers their
hips from a standing position and then stands back up?
Squat
Plank
Pull-ups
Jogging
II. IDENTIFICATION
A. DIRECTIONS: Identify the following foods below. Type C for carbohydrates, F for fats, and P for proteins. Type your answer on
the line provided before the number.
NOTE: Some of the foods listed below contains not just one essential nutrients, you need to identify the most dominant
essential nutrient.

_____1. QUINOA C _____6. SWEET POTATO C

_____2. OATS C _____7. AVOCADO F

_____3. EGG WHITES P _____8. SHRIMP P

_____4. CHIA SEEDS F _____9. TUNA P

_____5. CHICKEN BREAST P _____10. CHEESE F

B. DIRECTIONS: Identify the following exercise/stretching below. Type BS if it is a ballistic stretching, SS if it is a static stretching, DS
if it is a dynamic stretching, AS if it is an active stretching, and IS if it is an isometric stretching. Type your answer on the line
provided before the number.

_____1. POWER CLEAN BS _____6. JUMPING JACKS AS

_____2. SQUAT JUMP BS _____7. UPPER BACK STRETCH SS

_____3. SIDE LUNGE DS _____8. LEG SWINGS AS

_____4. PLANK IS _____9. SHOULDER STRETCH SS

_____5. WALL SIT IS _____10. KETTLEBELL SWING BS

III. MODIFIED TRUE OR FALSE
DIRECTIONS: Type T if the underlined word/phrase is true. If it is false, type the correct word/phrase on the line provided.

Proper Etiquette and Safety in the use Facilities and Equipment

__________1. Take care in using facilities and equipment. T
__________2. Only use equipment that you don’t know how to use. Already known
__________3. Be alert and aware the training area. T
__________4. In performing exercises and movement in general, practice good form later. first
__________5. Bring back all equipment in place before use. After
__________6. Hug the equipment. Do not hug
__________7. Return the equipment properly, or leave the venue right away. Clean
__________8. Check yourself. Practice proper hygiene and clean. T
__________9. Move on the double; walk and roam around the venue or hang on the equipment doing nothing. Do not loiter
__________10. Remember to be rude, as a general rule. nice

Therefore, I will look unto the Lord; I will wait for the God of my
salvation: my God will hear me.
Micah 7:7

Prepared by: Checked by:

Dir. John Paul Alerta Dir. Christine T. Suarez

Teacher Principal

Dir. Colyn A. Digma

Teacher

Dir. Melanie P. Dearoz

Teacher