Republic of the Philippines

Department of Education
National Capital Region
Schools Division Office of Las Piñas City

PHYSICAL EDUCATION AND HEALTH 4

SECOND SEMESTER
FOURTH QUARTER
SELF-ASSESSMENT
GRADE 12
SY 2020-2021

Directions: Blacken the circle of the correct answer in the answer sheet.

A 1. Proper diet would definitely improve one’s health behaviors like eating habit,
sleep and stress management and reduce health risk factors. Which of these
dietary tips for swimmers is incorrect?
A. Avoid electrolyte drinks during long training hours.
B. Total calorie intake should range from 2000 kcal to 2500 kcal.
C. Drink water at regular intervals before, during and after training.
D. Eat breakfast that contains protein and whole grain carbohydrates

C 2. Recreational activities plays an important role to everyone specially those

who are busy for living. Which of this best suggests recreational activities?
A. activities intended for practices
B. activities carried out for friendly tournament
C. activities done for enjoyment, pleasure and fun
D. activities that requires advanced skills for competition

B 3. Health behaviour is a must observe to avoid health risk. As a student, the

following are the recreational activities you can have as an alternative to
sports EXCEPT.
A. Cycling C. Mountaineering
B. Playing online games D. Walk or jog with the dog

D 4. To overcome stress, Julia recommended snorkelling to Claudine which is also

a very good physical activity. Which is the best reason for this?
A. Snorkeling is great for overcoming a fear of diving.
B. The controlled mouth breathing required of snorkelers is similar to
many of the meditative breathing techniques that seek to relax and
calm the body.
C. The buoyancy of water eases joint pain and stiffness, facilitating
workouts to improve flexibility and endurance.
D. All of the above
C 5. Anne and his friends went to Puerto galera to experience snorkelling and
relieve stress after the periodical exams. Aside from body conditioning, what
other practices they should have done before doing the activity?
A. Treat all the creatures you see with respect.
B. Always snorkel with a buddy or with a group.
C.Hydrating well before entering the water is highly recommended.
D. Snorkelers may choose to wear bright or highly reflective
colors/outfits.

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C 6. Below are recreational activities EXCEPT for one which does not involve
MVPAs and can endure body weight.
A. travelling C. gambling
B. hunting D. Playing sports

A 7. In managing once’s stress, the best recommended activity is recreational

activity. How is a recreational activity observed?
A. active or passive C. communal or solitary
B. outdoor or indoor D. unhealthy or detrimental

C 8. Kayaking, snorkeling, sailing, and canoeing are the types of aquatics

activities. The following are the types of mountaineering EXCEPT?
A. Hunting C. Stargazing
B. Tent pitching D. Tree planting

B 9. Renzo organized hiking activity with his friends; if you are Renz, how are you
going to organize each group in order to be in control?
A. Make a to do list
B. Assign a climb organization
C. Ask for barangay assistance for safety
D. Each group should have an assignment to do

D 10. Planning an Aquatic and Mountaineering activity requires comprehensive

planning. As a minor/student which of these things you must have if you wish
to join the activity?

A. Tent C. Money
B. B First aid kit D. Parent consent
C 11. Who is credited with explaining why things float or sink in water?
A. Plato C. Archimedes
B. Chaucer D. Da Vinci

A 12. Ann is monitoring her weight now and then, after two months she observes
that she is gaining weight. Which is NOT an advisable activity for Ann?
A. Mountaineering C. Swimming
B. Weight lifting workout D. Circuit cardio-workout

C 13. One of the most enjoyable activity specially for children which needs a
big space, it is heavier than-air craft that depends on the wind to overcome
gravity to fly.
A. Swimming C. Kite flying
B. Orienteering D. Parasailing

C 14. Swimming is a healthy workout that can be done for a lifetime. It is a low-
impact workout that has several mental and bodily health benefits, and can
be a recreational activity. Which of the swimming benefits is not true?
A. lower risk of high blood pressure
B. swimming is linked to better cognitive function
C. swimming can increase the risk of chronic illnesses
D. swimming builds endurance, muscle strength, and cardiovascular
fitness
 A 15. Physical fitness is essentials in climb preparation, it is important for safety to
prevent accidents. What suitable workout are you going to do for this
preparation?
A.Sports and gym workout C. Cycling and running
B. Running and swimming D. walking and kayaking

A 16. In preparation for mountaineering activity, we should monitor our heart rate.
What is the climb conducted at least three days before the climb as
preparatory activity?
A. Pre-climb meet C. Route planning
B. Clean-up climb D. Exploratory climb

D 17. During a mountaineering activity, these etiquettes is a must observe EXCEPT?

A. Leave no trace
B. Group formation
C. Distance betweentwo climbers
D. Let others carry your belongingness when tired

A 18. Trekkng can be a form of aerobic and muscular endurance physical activity.
What fitness training principle is evident in this activity (Trekking)?
A.Time C. Type
B. Frequency D. Intensity

B 19. Lacking of oxygen and water supply is one of the causes of this injury which is
commonly experience in mountaineering activity?
A. Dehydration C. Hypothermia
B. Hyperthermia D. Heat exhaustion

A 20. As a mountaineer, we should not remove or change the trail signals for the
safety of other mountaineers. Which is NOT use as a trail signal?
A. Bushes C. Rocks/Stones
B. Ribbons D. Debris

A 21. These are the principles why mountaineering as a recreational activity is

enjoyable and pleasurable EXCEPT?.
A. Government earn money and promote tourism
B. It is a good way on how to clean the soroundings.
C. It can be a good motivation to everyone to plant trees.
D. We can have access to indigenous people and somehow educate
them.

D 22. There are many risks associated with voluntary or involuntary human
presence in water, which may result in death directly or through drowning
asphyxiation. What risks can a swimmer experience if he loses critical core
temperature, unconsciousness or heart failure?
A. Panic C. Dehydration
B. Exhaustion D. Hypothermia

D 23. What is the best description for dehydration?

A. a fast moving flood or river water that can kill a swimmer outright, or
lead to their drowning
B.can make a person unable to sustain efforts to swim or tread water,
often leading to death through drowning
 C. occurs when an inexperienced swimmer or non swimmer becomes
mentally overwhelmed by the circumstances of their immersion
D. prolonged exposure to hypertonic salt water in which the inhaled salt
water creates foam in the lungs that restricts from breathing

A 24. An orienteering instrument does not need electrical power supply used to
determine directions by means of navigating it to save energy, time, and
effort?
A. Compass C. Portable windmill
B. Google map D. Waze application

A 25. An outdoor activity involving overnight stays away from home in a shelter,
such as tent.
A. Camping C. Scouting
B. Swimming D. Tent Pitching

D 26. Which is NOT a venue for camping?

A. Forest C. Mountains
B. Seashore D. Ocean

D 27. These are the things a must remember in planning a camping, EXCEPT?
A. Food C. First aid kit
B. Activities D. Research

A 28. What health component is test in a mountaineering activity?

A. CVE C. Speed
B. Flexibility D. Agility

C 29. An activity that involves long walk specially for pleasure or exercise.
A. Hiking C. Trekking
B. Mountaineering D. Orienteering

D 30. A gear needed in a hiking activity for emergency purposes.

A. Tent C. Blanket
B. Compass D. First aid kit

A 31. A shelter usually used for outdoors made of fabric, nylon or canvas stretched
and sustained by poles.
A. Tent C. Blanket
B. Clothing D. Thermal Bag

C 32. A camping personal belonging used for body covering at night.

A. Tent C. Blanket
B. Clothing D. Thermal Bag

B 33. An orienteering device used to determine directions by means of a

magnetic needles.
A. Map C. Navigator
B. Compass D. Trail Signals

A 34. A usual and enjoyable camping activity at night that sometimes uses a
telescope.
A. Stargazing C. Camp fire
B. Gambling D. Over looking
D 35. This recreational activity involves tree planting, and clean-up drive which
has similar benefits to running, cycling, and swimming in terms of holistic
fitness.
A. Camping B. Trekking
C. Orienteering D. Mountaineering

C 36. The basic idea of this competitive is to navigate from one point to another
using a map or compass.
A. Camping B. Trekking
C. Orienteering D. Mountaineering

D 37. The magnetic needle red end in compass is always pointed into what
direction?
A. Eastern pole C. North pole
B. South region D. Magnetic north

A 38. It is a long journey on non-designated paths, a more challenging, energetic,

and intense backpacking which could last several days.
A. Hiking C. Camping
B. Marathon D. Trekking

C 39. A recreational activity usually observed during summer in which people

depend on the wind.
A. Swimming C. Kite flying
B. Biking D. Kayaking

C 40. These are the parts of the kite, EXCEPT?

A. Tail C. Bridle
C. Spine D. Handle

B 41. Who is the Scottish meteorologist who used kites with a thermometer
attached to measure air temperature at 3000 ft.?
A. Alexander Wilson C. Alexamder Graham bell
B. Alexamder Fleming D. Alexamder the Great

A 42. According to the history, the following are the uses of Kite which were
instrumental in the research and development of scientists before, EXCEPT?
A. Building of the first airplane
B. Calculating the storm signal
C. Measuring air temperature
D. Proving that lightning was indeed electricity

C 43. Which suggest recreational activity?

A. Activities intended for pracices
B. Activities carried out for friendly tournament
C. Activities done for enjoyment, pleasure, and fun
D. Activities that requires advance skills for competition

D 44. What is the best description for dehydration?

A. a fast moving flood or river water that can kill a swimmer outright, or
lead to their drowning
 B. can make a person unable to sustain efforts to swim or tread water,
often leading to death through drowning
C. occurs when an inexperienced swimmer or non swimmer becomes
mentally overwhelmed by the circumstances of their immersion
D.prolonged exposure to hypertonic salt water in which the inhaled salt
water creates foam in the lungs that restricts from breathing

B
45. A person who frequently refuses to eat certain foods or whole categories of
foods because of the anxiety of getting fat has the tendency of developing
what eating disorder?
A. Bulimia C. Binge Eating Disorder
B. Anorexia Nervosa D. Dysfunctional Eating Habits

A 46. Proper diet would definitely improve one’s health behaviors like eating habit,
sleep and stress management and reduce health risk factors. Which of the
following dietary tips for swimmers is incorrect?
A. Avoid electrolyte drinks during long training hours.
B. Total calorie intake should range from 2000 kcal to 2500 kcal.
C. Drink water at regular intervals before, during and after training.
D. Eat breakfast that contains protein and whole grain
carbohydrates

B 47. Which of the following is a vigorous- intensity activity?

A. brisk walking C. hip-hop dancing
B. Trekking D. sleeping

C 48. What is the best prevention in a stress fracture caused by prolonged

repetitive loading?
A. Adequate rest
B. Proper posture and technique
C. Strengthening and flexibility exercises
D. Proper technique and flexibility exercises

B 49. How do you calculate maximum heart rate (MHR)?

A. 500 minus your age C. 440 minus your age
B. 220 minus your age D. 130 minus your age

C 50. What can you infer if a 16 – year old male student has a resting heart rate
of 220 beats per minute?
A. His heart rate is normal.
B. His level of endurance is high.
C. he has probably heart problem.
D. The weather has affected his heart rate