Republic of the Philippines

DEPARMENT OF EDUCATION
Region VII, Central Visayas
DIVISION OF CEBU PROVINCE

TUNGKIL NATIONAL HIGH SCHOOL

DIAGNOSTIC TEST
Health Optimizing through Physical Education
Name:__________________________________________________ Date:________________ Score:_____
I. Read and analyze carefully the following. Encircle your answer.
1. The number of times one should exercise to improve a component of fitness is called:
a. Intensity b. Time c. Frequency d. Progression
2. The principle of exercise which is how long one exercises to improve fitness is called:
a. Overload b. Frequency c. Time d. Progression
3. The basic principle of fitness training in which the body is stressed and adapts to that stress.
a. Overload b. Progression c. Intensity d. Frequency
4. What do we call the ability to survive and reproduce
a. selection b. evolution c. fitness d. adaptation
5. Running, swimming, and using an elliptical machine are all ways to improve your:
a. Flexibility b. muscular strength
c. cardiorespiratory endurance d. muscular endurance
6. Body mass index (BMI) is a ratio of a person's weight to his or her
a. age b. height c. activity level d. basal metabolic rate

7. What is the minimum amount of regular physical activity that has been shown to reduce the risk of cancer?
a. 1 hour per day, every other day
b. 30 minutes at a time, 3 times per week
c. 15 minutes of intense exercise, every day
d. None, physical activity has not been shown to reduce the risk of developing any form of cancer.
8. What is the advantage to exercise?
a. Improved quality of life b. Decrease chronic disease
c. Stress relief d. All of the above
9. Flexibility is best described as the:
a. Ability to exert force
b. Ability to work the muscle over a period of time
c. Range of movement possible at various joints
d. The ability to bend and touch the toes.
10. Which of these statements describe the results of exercise?
a. breathing rate decreases to increase oxygen flow to muscles
b. breathing rate increases to increase oxygen flow to muscles
c. breathing rate decreases to reduce oxygen flow to muscles
d. breathing rate decreases to increase carbon dioxide flow to muscles
11. The ability of the heart and lungs to deliver oxygen to working muscles during physical activity for a long period of time.
a. Cardiovascular Endurance b. Flexibility
c. Body Composition d. Agility
12. The ability to do activities for more than a few minutes is
a. Flexibility b. Endurance
c. Agility d. Body Composition
13. Muscular endurance is the
a. muscles' ability to work for a long time without tiring
b. same as cardiorespiratory fitness
c. amount of force a muscle can exert
d. same as body strength
14. Doing push-ups.
a. aerobic endurance b. flexibility c. muscular strength d. endurance
15. The best fitness foods include all except
a. Vegetables b. Fruits c. Soft drinks d. Plenty of water
16. Yoga requires the participant to
a. breath deeply b. practice balance c. remain
focused d.all of the above
17. Exercises that do not maintain a raised heart rate are ?
a. aerobic b. atrophic c. anaerobic d. hypertrophic
18. Which 2 are components of health related fitness?
a. Breathing and running
b. Flexibility and muscular strength
c. Muscular endurance and push-ups
d. Jogging and swimming
19. The ability to change direction of the body position effectively is
a. Endurance b. Agility c. Stretching d. Strength
20. The ability of your heart and lungs to efficiently move and use oxygen throughout your body over a period of time is called
a. Body composition
b. Flexibility
c. Muscular Strength
d. Cardiovascular Endurance

21. To create a better fit between the person and his environment is known as the principle of?
a. Efficiency b. Goodness Of Fit c. Response
effectiveness d. Functional Equivalence
22. In order to get the most benefits from exercise with the least amount of risk, you should:
a. Exercise at a high intensity such as sprinting or running
b. Exercise at a moderate intensity such as brisk walking, swimming, or cycling
c. Exercise at a low intensity
d. The intensity doesn't matter, and has nothing to do with exercise
23. Abdominal strength and endurance is measured in which part of the Fitnessgram Physical Fitness Test?
a. Push-up Test b. Pacer Test c. Sit - and – Reach d. Curl-up Test
24. It is recommended that adults engage in a least 30 minutes of exercise daily to maintain weight and overall health.
a. True b. False c. Maybe
25. What are the benefits of Yoga?
a. Reduces stress b. Stretches your muscles
c. Relaxes you d. All of the above
26. Individuals with good flexibility are less likely to be injured.
a. True b. False c. Maybe
27. What is the major muscle group that the bench press works?
a. Trapezius b. Deltoids c. Pectorals d.Biceps
28. Kickbacks, overhead arm extensions with dumbbells and any exercise that has you extend your arm primarily works this
muscle group:
a. biceps b. deltoids c. triceps d.rhomboids
29. Which of the following muscle groups is exercised when doing bent over rows.
a. Gastrocnemius b. Latissimus Dorsi c.Pectorals d. Abdominals
30. The heart rate that should not be exceeded during exercise.
a. Target heart rate b.Maximum heart rate
c. Recovery heart rate d. Resting heart rate
31. Which of the following is not a primary benefit of regular cardiovascular exercise?
a. Increased ability to take in and use oxygen
b. Improved balance
c. Lower blood pressure
d. Lower pulse rate
32. Knee Raises, decline sit ups, and crunches on the stability ball all work this muscle group:
a. Gastrocnemius b. Abdominals
b. Lattisimus Dorsi c. Gluteals
33. An exercise for the Quadriceps muscle group is:
a. leg extensions b.leg curls c. bench press d. pull downs
34. Stretching by assuming a stretch position and holding it for 30 to 60 seconds is called:
a. Static stretching b. Passive stretching
c. Dynamic stretching d. Procioceptive Neuromuscular Facilitation
35. What is the major muscle group that the bench press works?
a. Trapezius b. Pectorals c. Biceps d.Abdominals
36. Controlled arm and leg swings, slow activity which warms and stretches muscles is called:
a. Static stretching b. Passive stretching
c. Dynamic stretching d. Proprioceptive Neuromuscular Facilitation
37. (220 - age) x 60% = ???
a. Lower limit of target heart rate b. Upper limit of target heart rate
c. Resting heart rate d.Recovery heart rate
38. The difference in muscular strength and muscular endurance training is in the amount of weight lifted and the number of
times it is lifted.
a. True b. False c. Maybe
39. The degree to which one should exercise is:
a. Frequency b.Overload c. Progression d.Intensity
40. The principle of training that dictates that overload should be increased gradually.
a. Frequency b. Progression c. Intensity d. Time