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Physical Education (PE)

Definition: Physical Education is an integral part of the education program aimed at


promoting the overall development of individuals physically, socially, emotionally, and
mentally through physical activities.

- To promote the overall development of individuals through physical activities.


- It helps in enhancing physical fitness, social skills, emotional well-being, and
mental sharpness.

Legal Bases and Foundations of Teaching Physical Education in the Philippines


● 1901: Physical exercise was introduced as a subject in public schools and a
regular athletics program was developed.
● 1920: Physical Education was made a required subject in all public schools.
● 1937: Physical Education became a curricular subject in secondary schools.
● 1969: The School of Physical Education and Sports Development Act was
mandated, including programs for health education, physical fitness, competitive
athletics, intramurals, and inter-unit athletics competitions within schools,
districts, provinces, and regions.
● 1982: MAPE (Music, Arts, PE) was introduced, incorporating music, arts, and
physical education.
● Article 1 of the International Charter of Physical Education and Sports:
States that the practice of Physical Education and sports is a fundamental right
for all.
● Article 14 Sec. 19 (1) & (2) of the 1987 Philippine Constitution: Emphasizes
that the state shall promote physical education and encourage sports programs,
league competitions, and amateur sports, fostering self-discipline, teamwork, and
excellence to develop a healthy and alert citizenry.

Functions of Physical Education


● Biological Function: Enhances growth through body movement.
● Integrative Function: Achieves personality integration through participation in
physical activities.
● Social Function: Transmits values and standards consistent with societal needs
and ideals.

Objectives of Physical Education


● Physical Development: Participation leads to good health and high physical
fitness.
● Social Development: Provides opportunities for developing social traits needed
for social life.
● Emotional Development: Offers chances for self-expression and emotional
mastery.
● Mental Development: Develops mental capacities through understanding
concepts and theories.
● Spiritual Development: Develops knowledge and understanding of the body's
performance during exercise.

Purposes of Physical Education


● Develop optimum physical fitness and health.
● Contribute to economic well-being.
● Train good leaders with moral integrity.
● Foster creativity and innovation inspired by faith in God and love of country.
● Promote understanding of culture for international brotherhood and unity.

Physical Fitness Components


1. Physical Activity: Any bodily movement that increases energy use.
2. Physical Exercise: Structured, planned, and repeated bodily movements.
3. Physical Fitness: Ability to perform daily tasks efficiently without undue stress
and with extra reserve for emergencies.

Health-Related Fitness (HRF)


● Body Composition: The proportion of muscle, fat, bone, and other tissues in the
body.
● Flexibility: The range of motion available at a joint.
● Muscular Strength: The ability to lift or move weight.
● Muscular Endurance: The ability to perform repetitive movements without
getting tired.
● Cardiovascular Endurance: The efficiency of the heart, lungs, and muscles
working together to supply oxygen during exercise.

Skill-Related Fitness (SRF)


● Agility: The ability to move quickly and change direction efficiently.
● Balance: The ability to maintain stability, whether moving or stationary.
● Coordination: The ability to use different parts of the body together smoothly
and efficiently.
● Reaction Time: The ability to respond quickly to stimuli.
● Speed: The ability to move swiftly.

Measurement of Physical Components


● Body Composition: BMI (Body Mass Index)
● Flexibility: Zipper Test, Sit and Reach
● Muscular Strength: Push-up, Curl-ups
● Muscular Endurance: Plank
● Cardiovascular Endurance: 3-minute Step Test
● Agility: Hexagonal Agility Test
● Balance: Stork Balance Stand Test
● Coordination: Juggling
● Reaction Time: Stick Drop Test
● Speed: 50-meter Sprint

BMI FORMULA
BMI Weight Status:
● Below 18.5: Underweight
● 18.5 - 24.9: Normal
● 25 - 29.9: Overweight
● 30 and above: Obese

6 Principles of Physical Activity

Overload Principle
Explanation:
● This principle emphasizes the importance of increasing the amount of physical
activity beyond what your body is accustomed to.
● Effective results from physical activity are achieved by pushing yourself to do
more than your usual routine.
Importance:
● Helps in building strength and endurance.
● Prevents plateauing in fitness progress.
● Encourages continuous improvement and adaptation.
Example:
● If you usually run 2 miles, increasing it to 3 miles gradually pushes your body to
adapt and improve.
● Lifting heavier weights than your usual can lead to muscle growth and increased
strength.

Progression Principle
Explanation:
● This principle works hand-in-hand with the overload principle. It emphasizes
gradually increasing the intensity, duration, or frequency of your physical activity.
● The key is to avoid overexertion and prevent injury by ensuring incremental
progress.
Importance:
● Ensures steady and sustainable improvement in fitness levels.
● Helps your body adapt without causing harm or burnout.
● Encourages continuous development while minimizing the risk of injury.
Example:
● If you currently run 2 miles comfortably, gradually increase your distance by half
a mile each week.
● If lifting weights, start with lighter weights and progressively increase the load as
you build strength.

Specificity Principle
Explanation:
● This principle emphasizes that specific types of physical activities are needed to
develop specific parts of the body and specific components of fitness.
● In other words, to improve a particular fitness component, you must engage in
exercises that target that specific area.
Importance:
● Ensures that your workout is tailored to your fitness goals.
● Helps in achieving targeted improvements effectively and efficiently.
Example:
● To build upper body strength, focus on exercises like push-ups, pull-ups, and
bench presses.
● To improve cardiovascular endurance, engage in activities like running,
swimming, or cycling.

Reversibility Principle
Explanation:
● This principle is based on the saying: "Use it or lose it." It means that when you
stop training, the fitness gains you worked hard to achieve will disappear faster
than they were gained.
● It highlights the importance of maintaining regular exercise to keep your fitness
levels.
Importance:
● Encourages consistency in workouts.
● Helps in sustaining the fitness gains and progress achieved over time.
Example:
● If you stop exercising for a few weeks, you may notice a decline in muscle
strength and cardiovascular fitness that took months to build.
● Regularly engaging in physical activities helps maintain those fitness levels and
prevents them from diminishing.

Rest & Recover Principle


Explanation:
● This principle emphasizes the importance of giving your body adequate rest after
exercise. It's essential for allowing your body to adapt to the physical stress of
exercise and to recover properly.
Importance:
● Helps in muscle recovery and growth.
● Prevents overtraining and reduces the risk of injury.
● Ensures overall better performance in subsequent workouts.
Example:
● After a strenuous workout, taking a day off or engaging in light activities like
walking or stretching can help your muscles recover and prepare for the next
session.

F.I.T.T. Principle
The F.I.T.T. principle helps you design an effective and personalized exercise routine by
focusing on four key factors: Frequency, Intensity, Time, and Type.
1. Frequency (How often?)
● Explanation: Refers to the number of times you exercise in a week.
● Example: Aim to exercise five times a week, with each session lasting about 30
minutes, whether indoors or outdoors.
2. Intensity (How hard?)
● Explanation: Refers to how hard you exercise, which is often determined by
your heart rate during physical activity.
● Example: To determine the intensity, you can monitor your heart rate or use a
perceived exertion scale.
3. Time (How long?)
● Explanation: Refers to the length of each exercise session.
● Example: The duration of exercise depends on the intensity; more intense
exercises might require shorter sessions, while moderate exercises can last
longer.
4. Type (Which exercise?)
● Explanation: Refers to the kind of exercise you perform to achieve specific
fitness benefits.
● Example: Choose exercises based on your fitness goals, such as running for
cardiovascular health, weightlifting for strength, or yoga for flexibility.
PRACTICE TEST

1. What is the main aim of Physical Education (PE)?


a) To promote competitive sports only
b) To develop specific sports skills c) To promote the overall development of individuals
through physical activities
d) To prepare students for professional athletic careers
Answer: c) To promote the overall development of individuals through physical
activities.
● Explanation: PE aims to enhance physical fitness, social skills, emotional
well-being, and mental sharpness.

2. Which of the following is not a benefit of Physical Education?


a) Improved physical fitness
b) Development of social skills
c) Guaranteed professional sports career
d) Enhanced emotional well-being
Answer: c) Guaranteed professional sports career.
● Explanation: While PE offers many benefits, it does not guarantee a
professional sports career.

3. Which of the following is an aspect of Physical Education?


a) Memorizing historical dates
b) Engaging in physical activities
c) Learning foreign languages
d) Studying advanced mathematics
Answer: b) Engaging in physical activities.
● Explanation: Physical Education focuses on activities that promote physical,
social, emotional, and mental development.

4. What component of development is least directly affected by Physical


Education?
a) Physical fitness
b) Mental sharpness
c) Social skills
d) Financial knowledge
Answer: d) Financial knowledge.
● Explanation: PE primarily targets physical, social, emotional, and mental
development, not financial knowledge.
5. What is a key component of Physical Education programs?
a) Promoting sedentary behavior
b) Encouraging physical activity and fitness
c) Reducing social interactions
d) Limiting emotional expression
Answer: b) Encouraging physical activity and fitness.
● Explanation: Physical Education encourages active participation to enhance
overall well-being.

Legal Bases and Foundations of Teaching Physical Education in the Philippines

1. When was physical exercise first introduced as a subject in public schools in


the Philippines?
a) 1920
b) 1901
c) 1937
d) 1969
Answer: b) 1901
● Explanation: Physical exercise was introduced as a subject in public schools in
1901.

2. In what year was Physical Education made a required subject in all public
schools in the Philippines?
a) 1901
b) 1937
c) 1920
d) 1969
Answer: c) 1920
● Explanation: Physical Education was made a required subject in all public
schools in 1920.

3. When did Physical Education become a curricular subject in secondary


schools in the Philippines?
a) 1901
b) 1920
c) 1969
d) 1937
Answer: d) 1937
● Explanation: Physical Education became a curricular subject in secondary
schools in 1937.

4. What significant act was mandated in 1969 related to Physical Education and
sports development?
a) Introduction of MAPE
b) International Charter of Physical Education
c) School of Physical Education and Sports Development Act
d) Article 14 Sec. 19 of the 1987 Constitution
Answer: c) School of Physical Education and Sports Development Act
● Explanation: The School of Physical Education and Sports Development Act
was mandated in 1969.

5. What did the School of Physical Education and Sports Development Act of
1969 include?
a) Music and Arts programs
b) Physical fitness and competitive athletics programs
c) Teaching methods for physical education
d) Health and medical training
Answer: b) Physical fitness and competitive athletics programs
● Explanation: The Act included programs for health education, physical fitness,
competitive athletics, intramurals, and inter-unit athletics competitions.

6. When was MAPE introduced in the Philippines?


a) 1901
b) 1920
c) 1937
d) 1982
Answer: d) 1982
● Explanation: MAPE (Music, Arts, Physical Education) was introduced in 1982.

7. What does Article 1 of the International Charter of Physical Education and


Sports
state?
a) Physical Education is optional for all.
b) Physical Education and sports are fundamental rights for all.
c) Only competitive sports are a fundamental right.
d) Physical Education is only for athletes.
Answer: b) Physical Education and sports are fundamental rights for all.
● Explanation: Article 1 states that the practice of Physical Education and sports is
a fundamental right for all.

8. What is emphasized by Article 14 Sec. 19 (1) & (2) of the 1987 Philippine
Constitution?
a) Physical Education should be voluntary.
b) The state should promote physical education and encourage sports programs.
c) Only professional sports should be promoted.
d) Physical Education is only for health professionals.
Answer: b) The state should promote physical education and encourage sports
programs.
● Explanation: The Article emphasizes promoting physical education and
encouraging sports programs, league competitions, and amateur sports.

9. Which year marked the introduction of regular athletics programs in Philippine


public schools?
a) 1901
b) 1920
c) 1937
d) 1969
Answer: a) 1901
● Explanation: 1901 marked the introduction of regular athletics programs in
public schools.

10. In what year did Physical Education become a mandatory subject in public
school curriculums?
a) 1920
b) 1937
c) 1969
d) 1982
Answer: a) 1920
● Explanation: Physical Education was made a required subject in all public
schools in 1920.

11. The School of Physical Education and Sports Development Act was mandated
in which year?
a) 1937
b) 1969
c) 1982
d) 1920
Answer: b) 1969
● Explanation: The Act was mandated in 1969.

12. What did the MAPE program introduced in 1982 include?


a) Only Music and Arts
b) Music, Arts, and Physical Education
c) Physical Education and Sports Development
d) Health and Medical Training
Answer: b) Music, Arts, and Physical Education
● Explanation: MAPE incorporated music, arts, and physical education.

13. Article 1 of which international document states that Physical Education and
sports are fundamental rights for all?
a) 1987 Philippine Constitution
b) School of Physical Education and Sports Development Act
c) International Charter of Physical Education and Sports
d) MAPE Act of 1982
Answer: c) International Charter of Physical Education and Sports
● Explanation: Article 1 of the International Charter of Physical Education and
Sports states that Physical Education and sports are fundamental rights for all.

14. According to the 1987 Philippine Constitution, who should promote physical
education and encourage sports programs?
a) The individuals
b) The state
c) Private organizations
d) Schools only
Answer: b) The state
● Explanation: Article 14 Sec. 19 (1) & (2) of the 1987 Constitution emphasizes
that the state shall promote physical education and encourage sports programs.

Functions of Physical Education

1. What is the primary purpose of the Biological Function in Physical Education?


a) To enhance social skills
b) To improve emotional well-being
c) To enhance growth through body movement
d) To develop cognitive abilities
Answer: c) To enhance growth through body movement.
● Explanation: The Biological Function focuses on physical growth and
development through movement.

2. How does the Integrative Function of Physical Education benefit individuals?


a) By developing motor skills
b) By achieving personality integration
c) By improving cardiovascular health
d) By promoting teamwork
Answer: b) By achieving personality integration.
● Explanation: The Integrative Function helps individuals develop a cohesive
personality through physical activities.

3. What role does the Social Function of Physical Education play?


a) Enhancing muscular strength
b) Transmitting values and standards consistent with societal needs and ideals
c) Improving flexibility
d) Developing nutritional habits
Answer: b) Transmitting values and standards consistent with societal needs and
ideals.
● Explanation: The Social Function focuses on teaching values and standards that
align with societal needs through physical activities.

4. Which function of Physical Education helps in personality integration?


a) Biological Function
b) Integrative Function
c) Social Function
d) Cognitive Function
Answer: b) Integrative Function.
● Explanation: The Integrative Function is specifically aimed at achieving
personality integration through participation in physical activities.

5. Which of the following is not a function of Physical Education?


a) Biological Function
b) Integrative Function
c) Social Function
d) Financial Function
Answer: d) Financial Function.
● Explanation: Financial Function is not related to Physical Education, which
focuses on physical, integrative, and social aspects.
Objectives of Physical Education

1. What is the main objective of Physical Development in Physical Education?


a) Enhancing social interactions
b) Gaining financial knowledge
c) Achieving good health and high physical fitness
d) Learning foreign languages
Answer: c) Achieving good health and high physical fitness.
● Explanation: Physical Development focuses on improving health and physical
fitness through participation in activities.

2. How does Physical Education contribute to Social Development?


a) By providing opportunities for self-expression
b) By developing social traits needed for social life
c) By enhancing cognitive functions
d) By improving spiritual well-being
Answer: b) By developing social traits needed for social life.
● Explanation: Social Development in Physical Education helps individuals
develop social skills necessary for interacting with others.

3. What does Emotional Development in Physical Education offer?


a) Opportunities for self-expression and emotional mastery
b) Enhancement of financial skills
c) Improvement in language abilities
d) Increase in muscular strength
Answer: a) Opportunities for self-expression and emotional mastery.
● Explanation: Emotional Development focuses on allowing individuals to express
themselves and manage their emotions effectively.

4. Which objective of Physical Education involves understanding concepts and


theories?
a) Social Development
b) Physical Development
c) Emotional Development
d) Mental Development
Answer: d) Mental Development.
● Explanation: Mental Development involves enhancing cognitive capacities
through understanding concepts and theories.
5. What is the focus of Spiritual Development in Physical Education?
a) Increasing cardiovascular endurance
b) Enhancing the understanding of the body's performance during exercise
c) Developing financial independence
d) Promoting teamwork
Answer: b) Enhancing the understanding of the body's performance during exercise.
● Explanation: Spiritual Development aims to deepen knowledge about how the
body works and performs during physical activities.

6. Which development aspect is NOT a primary objective of Physical Education?


a) Emotional Development
b) Physical Development
c) Financial Development
d) Social Development
Answer: c) Financial Development.
● Explanation: Physical Education does not focus on financial development, but
on physical, social, emotional, and mental aspects.

7. What does Physical Education aim to achieve through Social Development?


a) High academic performance
b) Better mental health
c) Development of social traits needed for adjustment to social life
d) Improved language skills
Answer: c) Development of social traits needed for adjustment to social life.
● Explanation: Social Development aims to cultivate social skills for better
interaction in society.

8. How does Mental Development benefit individuals in Physical Education?


a) By improving cardiovascular health
b) By developing mental capacities through understanding concepts and theories
c) By increasing muscular strength
d) By enhancing flexibility
Answer: b) By developing mental capacities through understanding concepts and
theories.
● Explanation: Mental Development focuses on cognitive growth and
understanding theoretical aspects.

Multiple Choice Questions: Purposes of Physical Education and Physical Fitness


Components
1. What is one of the primary purposes of Physical Education?
a) To reduce physical activity
b) To develop optimum physical fitness and health
c) To limit social interactions
d) To decrease emotional well-being
Answer: b) To develop optimum physical fitness and health.
Explanation: One of the main purposes of Physical Education is to enhance physical
fitness and health.

2. How does Physical Education contribute to society's economic well-being?


a) By promoting sedentary lifestyles
b) By reducing physical fitness
c) By contributing to economic well-being through healthy individuals
d) By discouraging sports programs
Answer: c) By contributing to economic well-being through healthy individuals.
Explanation: Healthy individuals can contribute effectively to the economy.

3. What type of leaders does Physical Education aim to train?


a) Leaders with financial expertise
b) Leaders with political influence
c) Leaders with moral integrity
d) Leaders with technological skills
Answer: c) Leaders with moral integrity.
Explanation: Physical Education aims to train leaders who possess strong moral
values and integrity.

4. What does Physical Education foster through creativity and innovation?


a) Economic stability
b) Financial independence
c) Creativity and innovation inspired by faith in God and love of country
d) Political leadership
Answer: c) Creativity and innovation inspired by faith in God and love of country.
Explanation: PE encourages creativity and innovation driven by spiritual and patriotic
values.

5. What cultural benefit is promoted by Physical Education?


a) Promoting cultural superiority
b) Promoting understanding of culture for international brotherhood and unity
c) Limiting cultural exchange
d) Encouraging cultural isolation
Answer: b) Promoting understanding of culture for international brotherhood and unity.
Explanation: PE promotes cultural understanding and unity among different
communities.

6. What is the definition of Physical Activity in Physical Education?


a) Structured, planned, and repeated movements
b) Any bodily movement that increases energy use
c) Ability to perform daily tasks efficiently
d) Ability to lift weights
Answer: b) Any bodily movement that increases energy use. Explanation: Physical
Activity involves any movement that results in increased energy expenditure.

7. What describes Physical Exercise in the context of Physical Education?


a) Random and unplanned movements
b) Structured, planned, and repeated bodily movements
c) Sedentary behavior
d) Unstructured physical activity
Answer: b) Structured, planned, and repeated bodily movements.
Explanation: Physical Exercise refers to planned and organized physical activities
aimed at improving fitness.

8. What does Physical Fitness enable an individual to do?


a) Perform daily tasks inefficiently
b) Maintain a sedentary lifestyle
c) Perform daily tasks efficiently without undue stress and with extra reserve for
emergencies
d) Ignore physical health
Answer: c) Perform daily tasks efficiently without undue stress and with extra reserve
for emergencies.
Explanation: Physical Fitness allows individuals to handle daily activities effectively and
have extra energy for unexpected situations.

Multiple Choice Questions: Health-Related Fitness (HRF) and Skill-Related


Fitness (SRF)

1. What does Body Composition refer to?


a) The range of motion available at a joint
b) The efficiency of the heart, lungs, and muscles
c) The proportion of muscle, fat, bone, and other tissues in the body
d) The ability to lift or move weight
Answer: c) The proportion of muscle, fat, bone, and other tissues in the body.
Explanation: Body Composition refers to the makeup of different tissues in the body.

2. What is Flexibility in the context of physical fitness?


a) The ability to lift heavy weights
b) The range of motion available at a joint
c) The efficiency of the cardiovascular system
d) The ability to move quickly
Answer: b) The range of motion available at a joint.
Explanation: Flexibility refers to how much a joint can move through its full range of
motion.

3. Which component measures the ability to perform repetitive movements


without getting tired?
a) Muscular Strength
b) Cardiovascular Endurance
c) Muscular Endurance
d) Body Composition
Answer: c) Muscular Endurance.
Explanation: Muscular Endurance is the ability to sustain repetitive movements over
time without fatigue.

4. What defines Muscular Strength?


a) The ability to lift or move weight
b) The ability to maintain stability
c) The ability to use body parts smoothly
d) The ability to perform daily tasks
Answer: a) The ability to lift or move weight.
Explanation: Muscular Strength is the capacity to exert force, such as lifting or moving
weight.

5. What does Cardiovascular Endurance measure?


a) Flexibility of joints
b) Efficiency of the heart, lungs, and muscles working together
c) Proportion of muscle in the body
d) Muscular strength
Answer: b) Efficiency of the heart, lungs, and muscles working together.
Explanation: Cardiovascular Endurance indicates how well the cardiovascular and
respiratory systems supply oxygen during exercise.

6. What is Agility in the context of Skill-Related Fitness?


a) The ability to lift weights
b) The ability to maintain stability
c) The ability to move quickly and change direction efficiently
d) The ability to perform repetitive movements
Answer: c) The ability to move quickly and change direction efficiently.
Explanation: Agility involves rapid movement and changing directions effectively.

7. What does Balance refer to in Skill-Related Fitness?


a) The ability to respond quickly
b) The ability to maintain stability, whether moving or stationary
c) The ability to use body parts together
d) The ability to move swiftly
Answer: b) The ability to maintain stability, whether moving or stationary.
Explanation: Balance is the capacity to remain stable and control the body's position.

8. Which component measures the ability to use different parts of the body
together smoothly?
a) Flexibility
b) Coordination
c) Muscular Endurance
d) Reaction Time
Answer: b) Coordination.
Explanation: Coordination is the skill of synchronizing different body parts to work
together efficiently.

9. What is Reaction Time in Skill-Related Fitness?


a) The ability to lift heavy weights
b) The ability to respond quickly to stimuli
c) The ability to maintain stability
d) The ability to move swiftly
Answer: b) The ability to respond quickly to stimuli.
Explanation: Reaction Time measures how fast a person can respond to external
signals.

10. Which Skill-Related Fitness component involves moving swiftly?


a) Agility
b) Speed
c) Flexibility
d) Balance
Answer: b) Speed.
Explanation: Speed refers to the ability to perform movements in the shortest possible
time.

11. What is a key characteristic of Muscular Endurance?


a) Lifting maximum weights once
b) Performing repetitive movements without fatigue
c) Moving the body quickly and efficiently
d) Maintaining stability during movement
Answer: b) Performing repetitive movements without fatigue. Explanation: Muscular
Endurance is the ability to sustain activity without tiring.

12. What fitness component is defined by the ability to lift or move weight?
a) Cardiovascular Endurance
b) Flexibility
c) Muscular Strength
d) Coordination
Answer: c) Muscular Strength.
Explanation: Muscular Strength is the capability to exert force against resistance.

Multiple Choice Questions: Measurement of Physical Components

1. What does BMI stand for in the context of Body Composition?


a) Body Muscle Index
b) Bone Mass Index
c) Body Mass Index
d) Body Movement Index
Answer: c) Body Mass Index
Explanation: BMI stands for Body Mass Index, which is used to measure body
composition.

2. Which test is used to measure Flexibility?


a) Push-up Test
b) Zipper Test
c) Plank Test
d) 50-meter Sprint
Answer: b) Zipper Test
Explanation: The Zipper Test is used to measure Flexibility.

3. Which of the following exercises measures Muscular Strength?


a) Plank
b) Sit and Reach
c) Push-up d) Juggling
Answer: c) Push-up
Explanation: Push-ups are used to measure Muscular Strength.

4. What physical component does the Plank exercise measure?


a) Flexibility
b) Muscular Endurance
c) Speed d) Coordination
Answer: b) Muscular Endurance
Explanation: The Plank exercise measures Muscular Endurance.

5. Which test is used to assess Cardiovascular Endurance?


a) Hexagonal Agility Test
b) 3minute Step Test
c) Stork Balance Stand Test
d) Stick Drop Test
Answer: b) 3-minute Step Test Explanation: The 3-minute Step Test is used to assess
Cardiovascular Endurance.

6. What does the Hexagonal Agility Test measure?


a) Muscular Strength
b) Coordination
c) Agility
d) Reaction Time
Answer: c) Agility
Explanation: The Hexagonal Agility Test measures Agility.

7. Which test is used to measure Balance?


a) 50-meter Sprint
b) Sit and Reach
c) Juggling
d) Stork Balance Stand Test
Answer: d) Stork Balance Stand Test
Explanation: The Stork Balance Stand Test is used to measure Balance
8. What skill does the Juggling test measure?
a) Speed
b) Muscular Endurance
c) Coordination
d) Flexibility
Answer: c) Coordination
Explanation: Juggling is used to measure Coordination.

9. Which test measures Reaction Time?


a) Stick Drop Test
b) Plank Test
c) Zipper Test
d) 3-minute Step Test
Answer: a) Stick Drop Test
Explanation: The Stick Drop Test measures Reaction Time.

10. What physical component is assessed by the 50-meter Sprint?


a) Balance
b) Agility
c) Speed
d) Flexibility
Answer: c) Speed
Explanation: The 50-meter Sprint assesses Speed.

11. Which test involves touching your fingertips behind your back?
a) Sit and Reach
b) Push-up Test
c) Zipper Test
d) 3-minute Step Test
Answer: c) Zipper Test
Explanation: The Zipper Test involves touching your fingertips behind your back to
measure Flexibility.

12. Which exercise measures the ability to lift or move weight?


a) Push-up
b) Plank
c) 50-meter Sprint
d) Sit and Reach
Answer: a) Push-up
Explanation: Push-ups measure Muscular Strength, or the ability to lift or move weight.

13. Which test is used to measure Muscular Strength and Endurance?


a) Stork Balance Stand Test
b) Juggling
c) Push-up Test
d) Stick Drop Test
Answer: c) Push-up Test
Explanation: The Push-up Test measures both Muscular Strength and Endurance.

14. Which component is assessed by the Sit and Reach test?


a) Agility
b) Balance
c) Flexibility
d) Reaction Time
Answer: c) Flexibility
Explanation: The Sit and Reach test assesses Flexibility.

Multiple Choice Questions: 6 Principles of Physical Activity

1. What does the Overload Principle emphasize?


a) Decreasing physical activity
b) Increasing physical activity beyond the usual routine
c) Maintaining the same level of activity
d) Avoiding exercise completely
Answer: b) Increasing physical activity beyond the usual routine.
Explanation: The Overload Principle emphasizes pushing yourself to do more than
your usual routine to achieve effective results.

2. What is the primary benefit of applying the Overload Principle?


a) Reducing muscle mass
b) Building strength and endurance
c) Preventing muscle growth
d) Maintaining current fitness levels
Answer: b) Building strength and endurance.
Explanation: Applying the Overload Principle helps in building strength and
endurance.
3. How does the Progression Principle relate to the Overload Principle? a) It
contradicts the Overload Principle
b) It works hand-in-hand with the Overload Principle
c) It discourages incremental progress
d) It emphasizes reducing intensity
Answer: b) It works hand-in-hand with the Overload Principle.
Explanation: The Progression Principle emphasizes gradually increasing intensity,
duration, or frequency of activity in conjunction with the Overload Principle.

4. What is the key aspect of the Progression Principle?


a) Overexerting yourself
b) Avoiding exercise
c) Ensuring incremental progress without injury
d) Reducing physical activity
Answer: c) Ensuring incremental progress without injury.
Explanation: The Progression Principle focuses on avoiding overexertion and
preventing injury by ensuring steady progress.

5. What does the Specificity Principle emphasize? a) Generalized physical activities


b) Specific activities for specific fitness components c) Avoiding targeted exercises d)
Random physical activities Answer: b) Specific activities for specific fitness
components. Explanation: The Specificity Principle emphasizes engaging in exercises
that target specific fitness components.

6. How does the Specificity Principle ensure effective workouts?


a) By promoting random exercises
b) By tailoring workouts to fitness goals
c) By discouraging specific exercises
d) By maintaining a general approach
Answer: b) By tailoring workouts to fitness goals.
Explanation: The Specificity Principle ensures workouts are tailored to achieve specific
fitness goals effectively.

7. What is the core idea of the Reversibility Principle?


a) Use it or lose it
b) Maintain a constant level of activity
c) Gain fitness without exercising
d) Exercise occasionally
Answer: a) Use it or lose it.
Explanation: The Reversibility Principle states that fitness gains disappear faster than
they are achieved if training stops.

8. Why is maintaining regular exercise important according to the Reversibility


Principle?
a) To lose fitness gains
b) To prevent maintaining fitness levels
c) To sustain fitness gains and progress
d) To avoid overtraining
Answer: c) To sustain fitness gains and progress.
Explanation: Regular exercise helps sustain fitness levels and prevent them from
diminishing.

9. What does the Rest & Recover Principle emphasize?


a) Avoiding rest
b) Giving the body adequate rest to recover from exercise
c) Exercising non-stop
d) Overtraining
Answer: b) Giving the body adequate rest to recover from exercise.
Explanation: The Rest & Recover Principle emphasizes the importance of rest for
muscle recovery and overall performance.

10. What is the main benefit of following the Rest & Recover Principle?
a) Overtraining the body
b) Preventing muscle recovery
c) Enhancing muscle recovery and growth
d) Ignoring physical stress
Answer: c) Enhancing muscle recovery and growth.
Explanation: Following the Rest & Recover Principle helps in muscle recovery and
growth, preventing overtraining.

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