This document contains a physical education and health quarterly exam for a student named Mark. The exam has 27 multiple choice questions testing knowledge of fitness principles like FITT, training methods, health-related fitness components, and key concepts in physical education. It also includes an essay question asking to discuss the relationship between proper diet, exercise, lifestyle and holistic development. The exam was prepared by the physical education instructor Mark Anthony Rosal and reviewed by the assistant principal and principal of the school.

1. Region III
Schools Division of Zambales
San Guillermo National High School
Burgos, San Marcelino, Zambales School ID: 301029
PHYSICAL EDUCATION & HEALTH
*PEH : Quarterly Examination .pg. 1.
Name:________________________________ Date: ___________________
Score: _____________________________ Remarks: _____________
*Multiple-Choice.
General Direction: Read each question carefully. Write the letter of your FINAL
answer on 1/ 2 sheet pad paper- Crosswise .
1. A key principle in Fitness training program where training must be matched to the
needs of the sporting activity to improve fitness in the body parts the sport uses.
a. Specificity b. Overload c. Progression d. FITT
2. Mark deemed that he must work hard in his exercise routine. Because he believes
that fitness can only be improved by training more than you normally do. What
principles did Mark applied?
a. Specificity b. Overload c. Reversibility d. FITT
3. During Mark’s exercise routine, he typically starts slowly and gradually increase the
amount of exercise he’s doing and keep overloading it. What principles of training did
Mark applied.
a. Specificity b. Overload c. Progression d. FITT
4. Because of Mark’s busy schedule, he neglected working out and not being aware that
he begun to gain an extra weight from the moment he stop working out. What Fitness
principle can be applied to this situation.
a. Specificity b. Overload c. Reversibility d. FITT
5. Which of the following idea is are correct when planning and beginning a fitness
program except:
I. A successful training program will meet individual needs based on age and gender.
II. When beginning a training program an individual should meet the needs based on their
fitness level and the sport for which we are training.
III. Calculating the target zone helps assess how much aerobic training you need.
IV. Considering what people may say when you workout may help you to be fit.
V. A successful training program will also include exercise in the correct heart-rate
target zone.
a. option I is incorrect b. option III is incorrect
c. All except option IV is correct d. All except option V is correct
6. In FITT principles this refers to the time you spend exercising or how long you
exercise for.
a. FREQUENCY b. INTENSITY c. TIME d. TYPE
7. The FITT principles that refers to the number of times per week you engage in
physical activity or exercise..
a. FREQUENCY b. INTENSITY c. TIME d. TYPE

2. Region III
Schools Division of Zambales
San Guillermo National High School
Burgos, San Marcelino, Zambales School ID: 301029
PHYSICAL EDUCATION & HEALTH
*PEH : Quarterly Examination .pg. 2.
8. In FITT principles this refers to the intensity of exercise undertaken or how hard you
exercise.
a. FREQUENCY b. INTENSITY c. TIME d. TYPE
9. A fitness principle that states to give rest period a prime importance to allow the
body to adapt. Too much training can lead to injury.
a. EXHAUSTION b. REST c. HITT d. MODERATION
10. A training method that involves performing a series of exercises in a special order
that Each activity takes place at a 'station'.
a. STATIONARY b. HITT c. CIRCUIT d. CONTINOUS
11. A training method that involves aerobic training that is high above sea level, where
oxygen levels are lower. It is used to increase aerobic fitness quickly.
a. CIRCUIT TRAINING b. WEIGHT TRAINING
c. CROSS FIT TRAINING d. ALTITUDE TRAINING
12. A training method improves muscular strength (high weight, low reps), muscular
endurance (low weight, high reps, many sets) and power (medium weight and reps
performed quickly).
a. CIRCUIT TRAINING b. WEIGHT TRAINING
c. CROSS FIT TRAINING d. ALTITUDE TRAINING
13. A training method involves alternating between periods of hard exercise and rest.
This improves speed and muscular endurance.
a. FARTLEK TRAINING b. SPEED PLAY TRAINING
c. CROSS FIT TRAINING d. INTERVAL TRAINING
14. A training method that involves varying your speed and the type of terrain over
which you run, walk, cycle or ski. It improves aerobic and anaerobic fitness.
a. FARTLEK TRAINING b. HIGH INTENSITY INTERVAL TRAINING
c. CROSS FIT TRAINING d. INTERVAL TRAINING
15. A training method that involves using another sport or activity to improve your
fitness.
It happens when an athlete trains in a different environment.
a. CONTINOUS TRAINING b. ALTER-SPORT TRAINING
c. CROSS FIT TRAINING d. ALTITUDE TRAINING
16. A training method involves working for a sustained period of time without rest.
It improves cardio-vascular fitness.
a. CONTINOUS TRAINING b. HIGH INTENSITY INTERVAL TRAINING
c. CROSS FIT TRAINING d. INTERVAL TRAINING
17. A stage of training session where Modified or Conditioned Games routines were
done in reaching the target objective.
a. WARM - UP b. MAIN ACTIVITY PROPER
c. COOLING DOWM d. STRETCHING

3. Region III
Schools Division of Zambales
San Guillermo National High School
Burgos, San Marcelino, Zambales School ID: 301029
PHYSICAL EDUCATION & HEALTH
*PEH : Quarterly Examination .pg. 3.
18. A stage of training session which allows you to do a Light- slowed series of
exercises to help remove carbon dioxide, lactic acid and other waste products.
a. WARM - UP b. MAIN ACTIVITY PROPER
c. COOLING DOWM d. STRETCHING
19. The following are important factors to consider in doing “frequency” in FITT
Principle.
I. CARDIO-VASCULAR CONDITIONING
II. FLEXIBILITY
III. CURRENT FITNESS LEVEL
IV. MUSCULAR STRENGTH
a. options I & III are correct b. options III & IV are correct
c. options I & II are correct d. option II & IV are correct
20. In FITT Principle, the fourth FITT factor is “type”. The mode of activity you choice
depends on except:
I. What you enjoy doing. II. How much time you have.
III. Can you afford the activity. IV. the Level of fitness you have.
V. What my best friend said I need to accomplish.
a. option I incorrect b. option II incorrect
c. option III incorrect d. option V incorrect
21. Mark is planning a Basic resistance-training goals designed to improve his physique
BY INCREASING HIS MUSCLE MASS. He plans to have Training load @ 65-80% of 1RM.
He is applying what type of workout.
a. HYPERTROPHY b. STRENGTH
c. ENDURANCE d. FITNESS TONING
22. A Health- Related Fitness Component that deals with the total RATIO between a
person’s Lean body mass and Fat body mass.
a. BODY ENDURANCE b. BODY FAT INDEX
c. BODY COMPOSITION d. BODY MUSCLE INDEX
23. A component of HRF that refers to the ability of a muscle to sustain repeated
contractions against a resistance for an extended period of time.
a. MUSCULAR ENDURANCE b. MUSCULAR CONTRACTION
c. MUSCULAR STRENGTH d. BODY MUSCLE INDEX
24. A component of HRF that refers to the amount of force a muscle can produce with a
single maximal effort.
a. MUSCULAR ENDURANCE b. MUSCULAR CONTRACTION
c. MUSCULAR STRENGTH d. BODY MUSCLE INDEX

4. Region III
Schools Division of Zambales
San Guillermo National High School
Burgos, San Marcelino, Zambales School ID: 301029
PHYSICAL EDUCATION & HEALTH
*PEH : Quarterly Examination .pg. 4.
25. HRF component that is measured during muscular contraction. The size of
muscle fibers and the ability of nerves to activate muscle fibers are related to this
component.
a. MUSCULAR ENDURANCE b. MUSCULAR CONTRACTION
c. MUSCULAR STRENGTH d. BODY MUSCLE INDEX
26. It Relies on the premise that to improve, the muscles must produce work at a level
that is higher than its regular workload.
a. OVERLOAD PRINCIPLE b. HITT PRINCIPLE
c. WEAR & TEAR PRINCIPLE d. FITT PRINCIPLE
27. The following are Key concepts in Physical Education that shows the
Interrelatedness of the health and physical education key concepts except:
I. Movement and its connection with Understanding the body. ...
II. exploring and understanding the joy, and the spontaneity that engaging in movement
III. Movement in society, Team work and leadership.
IV. Activities with social and cultural heritage that contribute to society.
a. option II incorrect b. option IV incorrect
c. option III incorrect d. all options are correct.
• PART II: ESSAY: ( 3 points) Briefly discuss the relationship of proper Diet,
Exercise and Lifestyle on the Holistic Development of a person.
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* END OF PE & HEALTH QUARTERLY EXAM *
*NOTHING BEATS THE PRICE OF BEING Healthy. ☺mark
Prepared by :
MARK ANTHONY M. ROSAL, MN-MAEd
PEH _ Instructor
Noted by: Approved by:
MARILOU m. NICART ,MM EDWIN N. CASTILLO
SHS Assistant Principal II SGNHS Principal II