l.

Multiple choice

1. Activity that has a direct impact to the part or area of the body which we would like to improve. This
maybe in the improvement of skills, abilities or performance.
A. Overload
B. Specificity
C. Progression
D. Variety

2. To improve the principle of overload a person must push his / her body to the limits. He / she must
workout often in long periods of time and get harder and harder everyday to improve his/her fitness level.
The body simply needs more than its usual activity to gain level of fitness.
A. Overload
B. Regularity
C. Balance
D. Variety

3. The level of physical fitness of a person cannot be restored if we stop what we are doing; it will always
come back to its original level of fitness. To maintain the high level of fitness a person must have a
balance workout of 3 times a week.
A. Balance
B. Specificity
C. Progression
D. Reversibility

4. Be in a constant phase of activity. It is important to gradually raise the level of intensity of the work out,
but not only the intensity must be increased but also time duration and frequency of the exercise for a
speedy improvement. Also consider to change the activity that is being performed for a higher level of
development.
A. Overload
B. Variety
C. Progression
D. Balance

5. Proper training or exercise interval is very important. We should be consistent with the time period we
work out and take our rest to achieve the best result.
A. Balance
B. Specificity
C. Regularity
D. Progression

ROYECA, BLESSYROSE C. STEM YA- 3

6. Engage with different kinds of exercise or training. This will help you not to be bored in what you are
doing. Choosing a variety of exercise is beneficial to the different groups of muscles that are working
during a workout or exercise. It also increases your eagerness to achieve better results.
A. Overload
B. Regularity
C. Balance
D. Variety

7. Having a balanced training program is very important. A workout should not be concentrated in one
area only; it should be in all aspects like workout that will improve the muscle power and endurance and
toned body muscle for lower and upper part of the body. A balanced fitness level is more important than
concentrate on one area only.
A. Balance
B. Specificity
C. Progression
D. Reversibility

8. It is the most common type of stretching exercise.

A. Dynamic Stretching
B. Passive Stretching
C. Static Stretching
D. Active Stretching

9. ______ uses a slight support from other or a machine support to help them achieve the stretch.
A. Dynamic Stretching
B. Passive Stretching
C. Static Stretching
D. Active Stretching

10. It is performed with continuous movements and with repetitions

A. Dynamic Stretching
B. Passive Stretching
C. Static Stretching
D. Active Stretching

11. This means you’re stretching a muscle by actively contracting the muscle in opposition to the one
you’re stretching.
A. Dynamic Stretching
B. Passive Stretching
C. Static Stretching
D. Active Stretching

12. Which of the following is a benefit of taking part in a warm-up?

A. prevents injury
B. increases flexibly of the muscles
C. increase size of muscles
D. makes you happy

ROYECA, BLESSYROSE C. STEM YA- 3

13. Increasing your training from 3 days a week to 4 is a way of adhering to the FITT principle.Which part
of the principle is this referring to?
A. Type
B. Frequency
C. Intensity
D. Time

14. A warm-up has how many key components?

A. 2
B. 4
C. 3
D. 6

15. Added force is applied by the individual for greater intensity

A. Active
B. Passive

16. Added force is applied by an external force (e.g., partner or assistive device) to increase intensity
A. Active
B. Passive

17. Used for athletic drills and utilizes repeated bouncing movement to stretch the targeted muscle group.
A. Static Stretching
B. Dynamic Stretching
C. Ballistic Stretching
D. Quadratic Stretching

18. it is executed by extending the targeted muscle group to its maximal point and holding it for 30
seconds or more.
A. Static Stretching
B. Dynamic Stretching
C. Ballistic Stretching
D. PNF Stretching

19. _____relies on reflexes to produce deeper stretches that increase flexibility.

A. Static Stretching
B. Dynamic Stretching
C. Ballistic Stretching
D. PNF Stretching

20. The following are the benefits of stretching, except

A. Increase Blood flow
B. Stronger bones
C. Arthritis
D. Prevents muscle soreness

ROYECA, BLESSYROSE C. STEM YA- 3

ll. TRUE OR FALSE

1. Dynamic stretching is the most common type of stretching exercise.

2. Stretching keeps you away from injuries.
3. Static Stretching is the most common type of stretching exercise.
4. Dynamic stretching is performed with continuous movements and with repetitions.
5. Stretching develops heart disease.
6. Active Stretching means you’re stretching a muscle by actively contracting the muscle in opposition to
the one you’re stretching.
7. We need to stretch in order to be happy.
8. To improve the principle of progression a person must push his / her body to the limits.
9. Proper training or exercise interval is very important.
10. Having a balanced training program is not important.
11. Warm up has 6 key components
12. PNF stretching can improve your range of motion.
13. The 2 types of static stretches are active and passive.
14. There are 7 principles of fitness .
15. A workout should be concentrated in one area only.
16. Going slowly is one of the essential stretching rules.
17. Ballistic stretching is used for athletic drills.
18. Stretching will lubricate bones.
19. It is important to gradually raise the level of intensity of the work out.
20. It’s okay to bounce while stretching.

III. MATCHING TYPE

COLUMN A

1. A person must push his / her body to the MAN A. Static Stretching
limits. B. Overload
2. 2 types of static stretches. C. Fitness Principles
3. Engage with different kinds of exercise or D. Increase blood flow
training. E. Active and Passive
4. Never bounce, hold your stretch, go slowly F. 4
and be consistent. G. Dynamic Stretching
5. A warm up has __ key components. H. Ballistic Stretching
6. It is used for athletic drills. I. Variety
7. It is one of the benefits of stretching. J. Essential stretching rules
8. It is the most common type of stretching.
9. Requires the use of continuous movement
patterns
10. It has 7 components.
COLUMN B

ROYECA, BLESSYROSE C. STEM YA- 3

 ANSWER KEYS

I. MULTIPLE 1. F 4. J
CHOICE 2. T 5. F
1. B 3. T 6. H
2. A 4. T 7. D
3. D 5. F 8. A
4. C 6. T 9. G
5. C 7. F 10. C
6. D 8. F
7. A 9. T
8. C 10. F
9. B 11. F
10. A 12. T
11. D 13. T
12. A 14. T
13. C 15. F
14. B 16. T
15. A 17. T
16. B 18. T
17. B 19. T
18. A 20. F
19. D
20. C

III. MATCH THE

COLUMNS

II. TRUE OR 1. B
FALSE 2. E
3. I
ROYECA, BLESSYROSE C. STEM YA- 3