PHYSICAL

EDUCATION AND
HEALTH 1-2
SENIOR HIGH
SCHOOL
 Multiple Choice: Read the questions carefully. Choose the letter of the
correct answer.
 
1. Christian considers his way of life, including the food he consumes
on a daily basis, in order to improve his health. His heart, lungs, blood
vessels, and bloods are all functioning normally, according to his
doctor. What health-related fitness component is seen in Christian's
doctor's assessment?
a. body composition
b.cardiovascular endurance
c. muscular endurance
d.muscular strength
2. A physically healthy individual is one who is free of illness
and can participate in activities while still having enough
energy to engage in further activities. Unfortunately, Alexa
does not show these characteristics, and if not addressed, the
situation may become worse. What should she do?
a.ask the help of a friend to accompany you to the gym
b.create a schedule of activities
c.participate in physical activities
d.read books about fitness
3. Principle of progression is a gradual and systematic increase within
the workload over a period of time will lead to improvement in fitness
without risk of injury. It also stresses the requirement for correct rest
and recovery. What do you think would happen if overload occurs and
increases rapidly?
a. the body is enabled to figure more efficiently to deal with higher
levels of performance.
b.this may lead to injury or muscle damage and may not see
obvious fitness gains.
c. this may show the acceptable sort of exercise that directly
improves the target muscles.
d.this shows that benefits and changes achieved from overload will
last as long as training continues.
4. Intensity is defined as how easy or hard the designed task is
accomplished or the magnitude of work done. The body’s
response by the number of times the heart pumps measured in
beats per minute determines the intensity. Rafael's target heart
rate is 160 beats per minute, but he has not met it for a month.
What's the reason behind these?
a.he has a health problem
b.his level of confidence is low
c.his number of sets is low
d.his workload is low
5. Regular physical activity promotes a healthy lifestyle
as it improves our health and helps lower risk of illness.
It is necessary for us to engage in physical activities to
enhance our level of fitness. Running is considered
physical activity. What type of activity is running?
a.aerobic
b.bone strengthening
c.fat burning
d.muscle strengthening
6. Miguel, according to his doctor, needs to
undertake some resistance training. Resistance
exercises include weightlifting, push-ups, and
crunches. What makes Miguel require resistance
training?
a. Miguel is an athlete
b. Miguel is just a normal kid
c. Miguel is overweight
d. Miguel is underweight
7. Heart rate is the number of times a person’s heart
beats per minute. It indicates the effort your heart is
doing based on the demands you place on your body.
The more demanding your physical activity means that
the heart rate is faster. What is the other term for heart
rate?
a.carotid rate
b.pulse rate
c.radial rate
d.temporal rate
8. Mr. Cruz gives his students a task to complete in
order to determine the activity's intensity level.
Before performing the assigned physical activity,
he tells his students to check their RHR. What is
RHR?
a.recovering heart rate
b.relaxing heart rate
c.releasing heart rate
d.resting heart rate
9. Joan's heart rate is to be measured. Which of the following ways may be used
to determine her heart rate?
a. locate your pulse using your index and middle fingers. Press gently to feel
the pulse. Count the number of beats in 30 seconds and multiply by 3.
b. locate your pulse using your index and middle fingers. Press gently to feel
the pulse. Count the number of beats in 15 seconds and multiply by 2.
c. locate your pulse using your index and middle fingers. Press gently to feel
the pulse. Count the number of beats in 15 seconds and multiply by 5.
d. locate your pulse using your index and middle fingers. Press gently to feel
the pulse. Count the number of beats in 10 seconds and multiply by 6.
10. The recommended target level of effort is from 120 to 160 beats per
minute for our health to improve. You are jogging and are still able to
sing. To increase the rate of perceived exertion (RPE) you could jog a bit
faster. However, if you cannot talk/sing anymore, you could lower the
effort level by jogging slower or inserting brisk walks between jogs. Why
did changing the RPE make you feel uneasy?
a. it is the way to measure how hard your body is working when you
exercise.
b. it measures the intensity of your exercise. 
c. raising the intensity will always make your body uncomfortable.
d. your body needs oxygen.
11. Pace and Pacing refers to the rate or speed of doing
physical activities. This means that a person can take it slow
when engaged in physical activities or do them quickly
depending on the FITT Principle. Teddy is a remarkable tennis
player and his frequency is 3 to 4 times in a week depending
on time and intensity. Why does he need to pace his
participation in physical activities?
a.it is important that you monitor your fitness.
b.it maintains the level of physical activity.
c.if not practice well he may get injured.
d.it was planned and must be followed.
12. It is an excessively low body temperature, characterized by
uncontrollable shivering, loss of coordination, and mental
confusion. This occurs when the body begins to lose heat faster
than it can be produced. Prolonged exertion leads to
progressive muscular fatigue. What is the term?
a.dehydration
b.hyperthermia
c.Hypothermia
d.overtraining
13. The weather in the Philippines is hot for most of the year, so
exerciser should be aware of this when participating in physical
activity, whether indoors or outside. Christopher is a city cyclist who
rides throughout the city on his bike. What would happen to
Christopher if he continued to practice in such hot weather?
a. he may suffer from heat disorders such as heat exhaustion and
heat stroke.
b.he may gain more calories in a hot weather condition.
c. his body may stop sweating and he may become thirsty if he
continues riding on a bicycle.
d.his blood pressure may rise to the point where you become dizzy
or pass out.
14. These are often indoor facilities featuring a variety of
equipment such as machine weights, free weights, balls,
exercise machines (such as a treadmill, stationary bike, rower,
or stair climber), mats, and so on. They're carefully placed to
provide for simple maneuverability and access for everyone
who works out. What is it?
a.dance areas or studios
b.open area
c.playing court or field
d.weights area
15. A playing court or field may be found indoors or
outdoors, depending on the sport. These are usually
ready-to-use where minimal setup is needed since these
are specifically catered to a certain sport (e.g. basketball,
football). What exactly is the term?
a.dance areas or studios
b.open area
c.playing court or field
d.weights area
16. Most gyms or weights areas have reminders posted on
strategic locations so that users will always be reminded. Read
them and make sure to follow them to have a worry-free time
working out. Which of the following instances below shows a
bad habit?
a.Arvin lift weights and put it down directly after use
b.Jack refrain from yelling and using profanity
c.Renan wear appropriate clothes including footwear
d.Rhea lower the volume of music or wear earphones
17. Dance studios are either open or enclosed spaces with full-
sized mirrors on one or more sides. They usually cater to
different types of dancers, which is why most have wooden or
metal railings called barres. Why are speakers and music
players set up in strategic locations?
a.it has an impact on dancers' learning growth.
b.It’s one of the requirements to put up dance studios.
c.music would bother other people.
d.it will impact the musical image and timbre.
18. Your mother intends to reduce weight by
purchasing a stationary bike for use at home? What
is the first thing to do?
a.be alert and aware
b.clean the equipment
c.read the manual carefully
d.take good care of the equipment
19. Patrice competed in a religious event last summer.
This is a one-day event where participants run various
distances. They welcome a wide range of participants,
including competitive and recreational runners, as well
as families. What is the name of the event that Patrice
attended?
a.dance event, competitions, or marathons
b.fun run
c.sports tournament
d.summer sports clinic
20. Participating in an online seminar might provide you with more
knowledge that you can employ on a daily basis and then share with others.
All students received an email from the school's health coordinator inviting
them to participate in a fitness webinar. Tell why you've signed up for the
webinar.
a. participating webinars may address health/fitness issues and concerns.
b. teenagers should engage in physical activity so that they could enhance
their skills as well as improve their body conditions and health.
c. the webinar is a school activity and learners are required to participate.
d. when learners get involved in a webinar, they may also feel a sense of
achievement.
21. Raise one arm across your back with bent
elbow and fingers reaching down. That is the goal
of the zipper test as shown in the picture. What is
the purpose of the test?
a.to assess body composition
b.to assess flexibility
c.to test muscular strength
d.to test muscular endurance
22. Samantha’s teacher checked his height and
weight that aid in determining weight categories.
What does the teacher want to evaluate?
a. her body composition
b. her excess fat
c. her weight and height
d. her strength
23. It is the maximum force a muscle can exert in a
single effort. To test this, hold the push-up position
for no longer than 35 seconds. Which of the
following options most accurately describes the
statement?
a.body composition
b.cardiovascular endurance
c.muscular endurance
d.Muscular strength
24. The statements below are the procedure of doing 90
degrees push-ups. What components of health related fitness
want to be assessed by this physical activity?
1. From a prone lying position, place the hands just outside
the shoulders with elbows bent.
2. Males: Support the body in a push-up position from the
toes with back, hip and legs align.
Females: Support the body in a push-up position from the
knees instead of toes, with back, hip, and legs aligned.
3. Lower the body until the upper arm is parallel to the
floor or a 90degrees angle of the bent elbow.
4. Repeat as many times as possible.

a.cardiovascular endurance
b.muscular endurance
c.muscular strength
d.a & b
25. The figure at the side is an example of
muscular strength, endurance, and
flexibility. It shows that:
1. The strongest HRF component is
Curl-up
2. The Strongest HRF component is
Push up
3. The weakest HRF component is curl-
up.
4. Abdominal strength is high
5. The upper armed strength need to
prioritize
6. The Flexibility is high
7. The upper armed strength is high
Which of the following statements is correct?
 
a.1 , 2 & 6
b.1, 2, 4 & 6
c.1, 4 & 5
d.1, 4, 5 & 7
26. These are the most common types of health- and fitness-
related organized events. They mainly focus on sports in a
tournament type of play where individual players and/or teams
compete. They are usually organized for school teams [(e.g.
University Athletic Association of the Philippines (UAAP)].
a.fun runs
b.intramurals
c.summer sports clinic
d.sports tournaments
27. Mrs. Santos, your physical education and health teacher, has
assigned you to lead a group in organizing a Zumba event for your
grade level. Your teacher gives your group a template to fill out. "What
is the main goal of organizing a Zumba event?" was the first question.
What is the most appropriate statement to use?
a. encourage people to be more aware of their health and fitness.
b.learn more about health concerns and to increase your physical
activity.
c. raise funds for awareness about these health issues.
d.promote health and fitness as well as address health issues.
28. In the daily challenges of life, individuals often encounter discomfort-
circumstances and events that can disturb one’s physical, mental, and
emotional states. The body’s response to these discomfort experiences is
called __________. Which of the following choices is correct?
a. “disorder” because it means illness that disrupts normal physical or
mental functions.
b. “problem” because it means a situation, question, or thing that causes
difficulty, stress, or doubt.
c. “stress” because it means feeling of being overwhelmed or unable to
cope with mental or emotional pressure.
d. “tensions” because in Latin roots it means tendere, which means to
stretch, and tension occurs when something is stretched either physically
or emotionally.
29. Michael got 98 percent in protective instinct. He uses it
positively in playing football and is awarded as the most valuable
player. Although, earlier he shows loneliness and the feeling of being
worthless. What symptoms of stress Michael expresses?
a. It's “emotional” since it's about a person's feelings.
b.It's "mental" because it has an impact on how we think, feel, and
act in our daily lives.
c. It's "physical" because he's overweight and has trouble losing
weight.
d.It's “social” because it's about society, and Michael has
previously shown anxiety.
30. The effects of stress differ for each individual, based on
their ability to adjust to certain changes from the environment
and the people around them. Some are able to cope easily, but
others have a hard time. Which of the following choices below
is the best solution to manage stress.
a.exercise is the most effective way to fight stress
b.talking about your problem can help lower your stress. 
c.eat well because it may help you control your mood
d.take a break and have a meditation
31. Andres does regular physical exercise because he knew
that it activates the body’s opiate receptors thus it has
analgesic properties that can make him feel good. What
does his body release in doing an exercise that gives him a
feeling of achievement and being in control?
a.chemical release
b.endorphin release
c.fat release
d.stress release
32. Physical activity and movement metabolize and process
stress-generated hormones returning it to normal levels
reducing further symptoms of stress. Thus, when you are in a
stressful situation, you should find time to ____________.
a.be with your friends and talk about your worries
b.play mobile legends it works
c.play sports or go to the gym
d.sleep better at night and be more energetic and productive
during your waking hours
33. People with anorexia use extreme efforts to prevent
weight gain and keep on losing weight by restricting
food intake, exercising excessively, or misusing diet
aids, diuretics, and laxatives. These tend to significantly
interfere with activities in their lives. What kind of
disorder is anorexia nervosa?
a.eating disorder
b.lack of attention
c.sleeping disorder
d.stress
34. Diane has her unique likes and dislikes concerning foods.
These preferences develop overtime and are influenced by
personal experiences such as encouragement to eat, exposure to
food, family customs and rituals. Advertising and personal
values. What factors have a role in Diane's eating habits?
a.cultural influences
b.economic influences
c.individual preferences
d.social influences
35. Robin is underweight and often found to suffer from
malnutrition due to lack of adequate nutrients in the
body. He does not get the right amount of calories to fuel
his bodies thus, he tends to lack the energy to do regular
tasks at home. What health habit does Robin need to
manage?
a.eating
b.eating and sleeping
c.eating, sleeping & stress
d.eating and stress
36. In sports, understanding the F.I.T.T. principle helps
you create a training plan that will be more effective in
reaching your fitness goals. What principle of training is
the first thing to set up in your workout plan that tells
how often you exercise?
a.frequency
b.intensity
c.type
d.time
37. In order to progress and improve Leo’s fitness, he
needs to put his body under additional stress. What
training principle he needs to apply to achieve his body’s
long-term adaptation enabling his body to work more
efficiently to cope in the higher level of performance?
a. principle of adaptability
b. principle of overload
c. principle of reversibility
d. principle of specificity
38. If you are jogging at a pace that causes your heart to
beat less than 60% of its maximum heart rate, which of
the following FITT principle variables do you need to
change to improve your endurance?
a.frequency
b.intensity
c.type
d.time
39. Ronnie wants to become a varsity player in their school. He tried
many times to join the tryouts but he was cut in the team as always. He
lacks cardiovascular endurance according to the coach who facilitated
the tryout. How will Ronnie improve his cardiovascular fitness to
make his dream possible to enter the varsity team?
a. do more aerobic exercises.
b.include dips, push-ups, and power lunges to his training exercise.
c. go to principal’s office and report the team coach who rejected
him
d.try and try again
40. Leila has no background in exercise or any sports.
How would Leila increase her workload in order to
improve her aerobic capacity?
a.exercise every day.
b.increase the workload more than 20% of the
previous load.
c.start on low intensity exercises and gradually
increase the intensity after some time.
d.suddenly increase workload every week.
41. Danny wants to try swimming as his first sport.
How checking swimming fitness would help him as
a newbie?
a.it will determine what level he should start.
b.it will develop his appreciation in swimming.
c.it will enhance his swimming skills.
d.it will improve his cardiovascular endurance
42. Raffy accidentally twisted his right foot after
blocking the ball of his opponent while playing
volleyball. It swells immediately. What is the best
practical way or remedy to control inflammation of his
foot for the next 24 to 72 hours?
a. apply the PRICE principle.
b.continue to play to ease the pain.
c.cover the whole injured area with an elastic bandage.
d.massage the area every day
43. Carlo is an athlete and trains hard every day. What
does Carlo need to do to avoid muscle cramps during
his training?
a.add more time in his usual training session.
b.do an intensive exercise at the start of the training.
c.keep himself hydrated in training.
d.use thick clothes to perspire immediately.
44. When you repeatedly move your joint or muscle over a
long period of time, it can lead to overexertion. The repetitive
movements can put strain on your body, leading to pain or
discomfort. How can you avoid overexertion injuries?
a.do an activity or exercise too many days in a row.
b.keep the load as close to your body as possible.
c.lift objects with your back and not your legs.
d.perform a task beyond your physical ability.
45. Since there are limited opportunities for sports participation
in school, how will you take responsibility for initiating sports
at home in the most practical way?
a.attend milo sports program together with family members.
b.buy sports equipment and gears to be used in playing with
family members.
c.inquire from your community about credit sports classes.
d.modify sports and play games for fun such as 2-on-2
basketball.
46. How will you incorporate physical activity
for those who are short on time?
a.ask if the gym offers flex-payments.
b.find a partner to assist playing sports.
c.use modified equipment.
d.walk during lunch hour at work.
47. Jenn, a teenage girl, is a highly inactive person but does not
have any physical or medical health issues. Her inactivity in
sports is due to different personal issues. How could Jenn
overcome her personal barriers in sports participation?
a.exercise with classmates with different skill levels.
b.include physical activities such as leisure sports as part of
her daily routine.
c.participate in sports activities even if it's not enjoyable to
her.
d.select activities that require facilities and equipment.
48. Sports participation in the community is important as it can
strengthen the bonds of its residents. If you will be assigned as
chairman of a sporting event in your barangay, how will you
attract people to participate?
a. limit the opportunities for participation.
b. offer a competitive sporting event only.
c. organize a sporting event that will target different groups
of individuals.
d. start an information campaign to a large group of
participants.
49. How will you keep yourself active during the
Covid-19 quarantine?
a. Ask friends to come to your house and
exercise together.
b. Do exercise, such as jogging, in public places
like parks.
c. Follow an online exercise class.
d. Go to the gym.
50. Due to Covid-19 pandemic which cause series of
lockdowns and health protocol implementations
throughout the country, the lifestyle of many teenagers,
like you, has become sedentary increasing of being
overweight and obese. What activity can you initiate to
improve awareness and motivate young people like you
to change their lifestyle for the better despite the
situation?
a. exercise together with your classmates
b. organize Zumba events in your community and
encourage youngsters to participate.
c. use social media in creating video tutorial of
fitness exercise to encourage them to do physical
activity in the safest way.
d. visit close friends near you and encourage them to
come go with you to exercise outside.