Republic of the Philippines

EULOGIO “AMANG” RODRIGUEZ

INSTITUTE OF SCIENCE AND TECHNOLOGY
Cavite Campus
General Mariano Alvarez, Cavite

LONG TEST IN PHYSICAL FITNESS

NAME: ____________________________ COURSE/YEAR: ________________ SCORE/RATING:_________

INSTRUCTOR: Mrs. Cecilia B. Surio DATE OF EXAMINATION:

Test I:

DIRECTION: Select the letter of the best answer. Write your answer on the space provided.

_________ 1. Which of the following guidelines should not be included in the safety guidelines for physical fitness
test?

a) Warm-up 25 to 40 minutes.
b) Wear the appropriate physical education attire or uniform.
c) Count the pulse which should be more than 120 beats per minute.
d) Avoid a heavy meal 2 hours before the test.

_________ 2. Which of the following rules should not be included in standing long jump?

a) Only two jumps are allowed.

b) Once the performer loses his balance and falls backwards the attempt is counted.
c) Measurements made from the take-off board, or line to the heel of the foot nearer to the
take-off board or line.
d) Jump and land on both feet.

_________ 3. Which of the following correctly prescribes the maximum number of executed sit-ups for boys and
girls?

a) 50 for boys and 30 for girls.

b) 45 for boys and 35 for girls.
c) 40 for boys and 30 for girls.
d) 30 for boys and 20 for girls.

_________ 4. Which of the following states the purpose of sit and reach exercises?

a) To measure the flexibility of the hamstring muscles, back and hip.

b) To measure speed. To measure strength and power.
c) To measure strength and power.
d) To measure agility and coordination.

_________ 5. Which of the following materials is not needed in the 50-meter run?

a) Stopwatch
b) Chair
c) Whistle
d) Red Flag
_________ 6. Which of the following rules should not be included in the15 minute Run and Walk?

a) Only one trial is given.

b) No score is given once the runner takes a rest on stops.
c) If the distance of running area is 50 meters, run-walk 20 times.
d) Record the time to the nearest minute after the run.

_________ 7. Which is not needed in a 50 meter- run?

a) wood clapper.
b) stopwatch
c) red flag or handkerchief
d) whistle

_________ 8. Which of the following is the most accurate purpose of 50-meter Run?

a) Record the better time of two trials to the nearest tenth of a second.
b) Record the number of trials completed.
c) Record the time to the nearest minute and second after the run.

_________ 9. Which of the following is the most accurate purpose of 15-minute Run and Walk?

a) To measure speed.
b) To measure flexibility.
c) To measure agility and coordination.
d) To measure strength and power.

_________ 10. Which of the following is the most accurate purpose of 15 minute Run and Walk?

a) To measure general muscular and cardio-respiratory endurance.

b) To measure speed.
c) To measure leg power.
d) To measure endurance.

DIRECTION: Choose the letter of the correct answer. Write your answer on the space provided.

_________ 1. It is a percentile score of a 12-year-old boy needed in standing long jump.

a) 90% 164 cm c) 90% 184 cm

b) 90% 174 cm d) 90% 194 cm

_________ 2. Which of the following is not a kind of physical fitness test?

a) standing long jump. c) Sit-ups

b) Sit and reach d) Conditioning exercise

_________ 3. The result of the test may refer to the corresponding percentile scores chart to determine the general
fitness of the individual.

a) true c) maybe
b) false d) sometimes

_________ 4. If one fails on the 10th lower bracket, he/she needs more exercise.

a) true c) maybe
b) false d) sometimes
_________ 5. If one fails on the 50th or higher bracket, he/she is physically fit but does he/she still need exercise to
maintain and improve fitness?

a) true c) maybe
b) false d) sometimes

_________ 6. It is a percentile score of an 18-year-old boy needed in 50-meter run.

a) 80% 7.0 in sec. c) 80% 27.0 in sec.

b) 80% 17.0 in sec d) 80% 37.0 in sec.

_________ 7. It is a percentile score of a 17-year-old girl needed in sit-ups.

a) 75% - 5 c) 75% - 25
b) 75% -15 d) 75% -35

_________ 8. It is a percentile score of a 16 year old gird needed in 15-minute run-walk

a) 85% 2.1332 meters c) 85% 2332 meters

b) 85% 22332 meters d) 85% 23432 meters

_________ 9. It is a percentile score ofa 15 year old boy needed n chair push-ups.

a) 90% - 42 c) 90% - 40
b) 90% - 43 d) 90% - 35

_________ 10. It is a percentile score of a 14 year old girl needed in sit-and-reach.

a) 70% - 63 cm c) 70% - 83 cm
b) 70% - 73 cm d) 70% - 93 cm

DIRECTIONS: Choose the letter of the correct answer. Write your answer on the space provided.

_________ 1. Which of the following does not develop good posture?

a) Lack of exercise
b) Weight appropriate to height and age
c) Regular exercise and balanced diet
d) Proper nutrition

_________ 2. It is the extreme curvature of the thoracic curvature of the spinal column.

a) Kyphosis c) Scoliosis
b) Lordosis d) Osteoporosis

_________ 3. It refers to the way a person carries his body while sitting, standing, walking or lying down.

a) Attitude c) Exercise
b) Fitness d) Posture

_________ 4. It is extreme curvature of the lumber curve the spinal column.

a) Kyphosis c) Scoliosis
b) Lordosis d) Osteoporosis
_________ 5. When one is depressed or discouraged, naturally he can't hold himself erect, neither can be
courageous enough to do anything. This is described as

a) Rapid Growth c) Mental and Emotional state

b) Fatigue d) Improper Nutrition

_________ 6. Which of the following is not a proper standing posture?

a) Stand with body straight

b) Bring chest out and push in the abdomen, standing with feet together
c) Arms and hands are free and relaxed at sides
d) Clothing that does not properly fit the body

_________ 7. Which of the following can be a benefit of good posture?

a) Makes a person move with ease and confidence

b) Makes him more attractive
c) Can prevent low back pain and foot problems
d) All of the above

_________ 8. Many people would rather ride than walk; would rather watch TV. after home from office work than
go into some recreational games or sport. This result to

a) lack of exercise c) mental and emotional state

b) fatigue d) rapid growth

_________ 9. When one is extremely tired, he loses his muscle tone, thus, resulting in posture. He tends to "slump
down" while walking or standing. It is caused by

a) lack of exercise c) mental and emotional state

b) fatigue d) rapid growth

_________ 10. Which of the following is not a cause of postural disorders?

a) Kyphosis
b) Lordosis
c) Scoliosis
d) None of the above

TEST II: Write down the letter of the correct answer on the space provided.

_________ 1. This exercise stretches the leg and the back.

a) front bend c) wing stretcher

b) side bender d) knee pull

_________ 2. It is elasticity or range of motion at the joint.

a) exercise c) flexibility
b) agility d) balance

_________ 3. Stand in astride position. Raise one arm while the other hand is on the hip and bend over the other
place. This describes as

a) knee pull c) wing stretcher

b) toe pull d) side bender
_________ 4. This exercises stretches the shoulder and the back muscles
a) side bender c) wing stretcher
b) front bend d) toe touch

_________ 5. Lie flat on the back. Raise one knee up and pull it. Touché the chest as far as t is comfortable. This is
describe as

a) knee pull c) wing stretcher

b) toe pull d) side bender

_________ 6. This exercise stretches the groin and the thigh muscles.

a) knee pull c) wing stretcher

b) toe pull d) side bender

_________ 7. Sit on the ground with the legs in front and the arms stretched out in front. Lean forward as far as
possible and grasp the ankles. This is describe as

a) toe touch c) knee pull

b) stride stretch d) toe pull

_________ 8. This exercise stretches the groin and the leg muscles.

a) Toe pull c) stride stretch

b) toe touch d) knee pull

_________ 9. This exercise stretches what muscles?

a) thigh and trunk c) groin and leg

b) groin and thigh d) leg and back

_________ 10. This exercise stretches what muscles?

a) thigh and trunk c) groin and leg

b) groin and thigh d) leg and back

TEST III: Identify the following endurance exercises. Write the letter of the correct answer before the number.

_________ 1. a) base running

b) rope jumping
c) rowing

d) jog

_________ 2. a) obstacle course

b) endurance run

c) swimming

d) medley

_________ 3. a) medley

b) treadmill

c) biking

d) base running
_________ 4. a) medley

b) treadmill

c) biking

d) base running

_________ 5. a) jog

b) biking

c) running in place

d) rowing

_________ 6. a) biking

b) rowing

c) swimming

d) distance running

_________ 7. a) swimming

b) endurance run

c) obstacle course

d) medley

_________ 8. a) run for time

b) base running

c) rope jumping

d) jog

_________ 9. a) running for time

b) base running

c) walk run in place

d) jog

_________ 10. a) Obstacle Running

b) medley

c) Treadmill
d) Biking
TEST IV: Identify the following muscular strength exercises. Choose the letter of the Correct answer on the space
provided.

A. crawling
B. Coffee grinder
C. seal crawl
D. Bar hanging

_________ 1.

A. crawling
B. seal crawl
C. Push Ups
D. Pole Climbing

_________ 2.

A. Pull Ups
B. Arm raise
C. Push-ups
D. Pole Climbing

_________ 3.

A. Push-ups
B. Pull ups
C. Pole Climbing
D. Arm raise

_________ 4.

A. Bar hanging
B. Batting
C. Seal crawl
D. Crawling

_________ 5.
 A. Seal crawl
B. Bar hanging
C. batting
D. weightlifting

_________ 6.

A. Seal crawl
B. Coffee grinder
C. Weightlifting
D. semaphore

_________ 7.

A. Knee pushups
B. Coffee grinder
C. weightlifting
D. semaphore

_________ 8.

A. cartwheel
B. merry go-round
C. partner arm raise
D. semaphore

_________ 9.

A. Cartwheel
B. Tip-up
C. open sesame
D. pushups

_________ 10.