CARTHEL SCIENCE OF EDUCATION FOUNDATION INC.

SAN VICENTE, SAN MANUEL, TARLAC

SY 2020- 2021
PHYSICAL EDUCATION – GRADE 11
LONG QUIZ

I. Direction: Encircle the letter of the correct answer.

1.” Repetitions” in muscular strengthening exercise refers to:

a. the length of time an exercise is performed b. a fixed number of reps followed by a rest period
c. a rest period d. the number of times an exercise is performed
2. Bonifacio is trying to find out how much weight he can push across the room. He is really trying to measure
his __________.
a. flexibility b. bone strength
c. muscular strength d. cardiovascular endurance
3. Which of the following is an example of improved functioning as related to the benefits of muscular strength
and endurance training?
a. having stronger bones c. easier to do household chores
b. lower blood pressure d. larger lung capacity
4. Which of the following is the benefit of improved muscular strength?
a. better body composition c. improved physical performance
b. increased bone strength d. a, b, and c
5. The ability to lift or resist weight or force is called?
a. cardiovascular endurance c. muscular endurance
b. muscular strength d. bone strength
6. Fitness walking, jogging, and running are physical activities that can improve:
a. muscle endurance and flexibility c. cardiovascular fitness and flexibility
b. cardiovascular fitness and body composition d. agility and muscular strength
7. Which of the following exercises would best test the muscular strength of your legs?
a. push ups c. curl ups
b. pull ups d. leg press
8. The following group of weight bearing activities can help improve growth and bone strength, except?
a. jumping, running and brisk walking b. jumping, running, sleeping, and brisk walking
c. texting, running and brisk walking d. jumping, running, swimming
9. What is a lifestyle change that can increase your level of aerobic, muscular and bone strength?
a. sleeping c. playing online games
b. being active d. limiting eating options
10. The number of times one should exercise to improve a component of fitness is called:
a. Intensity c. Time
b. Frequency d. Progression
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 c. Body Composition
b. Flexibility d. Muscular Strength
12. What is the advantage of exercise?
a. Improved quality of life c. Stress Relief
b. Decrease chronic disease d. All of the above
13. Doing muscular strengthening exercises also develops:
 a. Cardiovascular Endurance c. Flexibility
b. Muscular Endurance d. Bone strength
14. Short bursts of lifting very heavy weights with low repetitions can be referred to as this type of exercise.
a. Aerobic exercise c. muscular endurance
b. muscular strength exercise d. muscular endurance
15. The ability of a muscle to exert force for a brief period of time.
a. Muscular Endurance c. Cardiovascular endurance
b. Muscular Strength d. Flexibility
16. Push up, weight lifting, plyometrics are examples of __________________ exercises.
a. Muscular Endurance c. Cardiovascular Endurance
b. Muscular Strength d. Flexibility
17. Which of the following is not a primary benefit of regular cardiovascular exercise?
a. Increased ability to take in and use oxygen c. Lower blood pressure
b. Improved balance d. Lower pulse rate
18. F.I.T.T. stands for:
a. Fitness, Intelligence, Total Turnout c. Frequency, Intensity, Time, Type
b. Frequency, Intensity, Temperature, Time d. Fun, Intensity, Teamwork, Trust
19. Running, cycling, swimming, and dancing are all examples of what type of exercise?
a. resistance exercise c. muscular strengthening
b. aerobic exercise d. flexibility exercises
20. When weight lifting for muscular strength, one should lift ____weight and do____ repetitions?
a. less;fewer c. more;many
b. less;more d. more;fewer
21. Aerobic activities is also known as;
a. Muscle- strengthening c. Cardio
b. Power d. Endurance
22. The following are examples of Recreational activities except for;
a. Fishing c. Dancing
b. Basketball d. Swimming
23. The ability to perform one’s daily tasks efficiently without undue fatigue but with extra “reserve” in case of
emergency.
a. Physical Aspect c. Physical Check-up
b. Physically Fit d. Physical Fitness
24. Refers to the ability of the muscles to release maximum force in the shortest period of time.
a. Flexibility c. Agility
b. Power d. Endurance
25. Involves any bodily movement caused by muscular contraction that result in the expenditure of energy.
a. Zumba c. Sports
b. Physical Activity d. Exercise
26. Anaerobic Lactic energy system is also known as_____________
a. glycolytic energy system c. creatine phosphate
b. cellular respiration d. none of the above
27. A dominant source of muscle energy for high intensity of physical activities.
a. Anaerobic A- Lactic c. Anaerobic Lactic
b. Aerobic d. none of the above
28. Provides energy for low intensity physical activities that last from two minutes to a few hours
a. Aerobic energy system c. Anaerobic Lactic
b. cellular respiration d. none of the above
29. The ability to control organic equipment neuro- muscularly; a state of equilibrium.
` a. organic vigor c. speed
b. endurance d. balance
30. Also known as glycolytic energy system, an energy system that supplies energy for medium to high
intensity physical activities.
a. Anaerobic Lactic energy system c. Aerobic
b. cellular respiration d. none of the above

II. Identify the following (2pts each)

__________________1. It is a kind of activity used to improve the strength capacity of the bone and enhance
growth
__________________2. It is any movement made by the muscles of the body that requires exertion of energy
such as running, swimming, dancing, etc.
__________________3. It is a kind of exercise used primarily to improved the cardiovascular system though
aerobic metabolism
__________________4. Factors of aerobic exercise that always consider the number of aerobic exercises
sessions per week.
__________________5. Kind of exercise also called as strength training is one exercise used to improved
muscle strength and increase muscle mass
__________________6. To be effective, aerobic exercise should be done in moderate intensity, that is, our
heart rate 60 to 80% of our maximum heart rate.
__________________7. A planned program of physical activities usually designed to improved physical fitness
with the purpose of increasing physical fitness level.
__________________8. Factors of aerobic exercise that running, jogging, sprinting, swimming, and playing
contact sports such as basketball are some activities that we can do to improve our
heart rate.
__________________9. Aerobic activities also known as __________
__________________10. More time spent doing aerobic exercises means more calories burned and an increase
in endurance
__________________11. A chemical complex process also called __________ in which our body takes in food
__________________12. Supplies energy to muscle cells for muscular contraction during physical activity.
__________________13. Like ATP, is stored in muscle cells
__________________14. Provides energy for low intensity physical activities that last from two minutes to a
few hours.
__________________15. Also known as glycolytic energy system, an energy system that supplies energy for
medium to high intensity physical activities.

III. Enumerate the following

1. Give the 4 factors to consider in improving Aerobic capacity.

1. 3.
2. 4.

2. 3 Energy Systems
1.
2.
 3.

3. 3. Give atleast 8 examples of Aerobic activity or exercises

1. 5.
2. 6.
3. 7.
4. .8.

IV. Give the meaning of the following (5PTS)

1. Aerobic activities

2. Muscle strengthening Activities

3. Bone strengthening activities

4. Intensity

5. Frequency