Exercise Prescription

1. What is the recommended duration for cardio respiratory exercise per session?

• a. 10-20 minutes

• b. 15-30 minutes

• c. 20-60 minutes

• d. 60-120 minutes

2. Rheena Lyz is currently aiming to improve her cardiorespiratory fitness. In order to achieve best development on here goal, she needs to participate in a cardio workout maintaining _____ training intensities.

• a. 30-40%

• b. 40-60%

• c. 60-90%

• d. 70-90%

3. One good simple physical activity that we can consider to have and active lifestyle is walking. What is the recommended number of steps per day of an individual is needed to achieve this goal?

• a. 1,000-5,000

• b. 5,000-8,000

• c. 8,000-9,000

• d. 10,000-13,000

4. It refers to a light to moderate activity done prior to a work-out.

• a. Guidelines

• b. Cool-down

• c. Warm-up

• d. Pre-test

5. Basic principle in doing exercise that means performing “more than the normal”

• a. Progression

• b. Overload

• c. Reversibility

• d. Specificity

6.This principle of exercise can be sum up or simplify by the fact that “if you don’t use it, you will lose it

• a. Specificity

• b. Overload

• c. Reversibility

• d. Rest and Recovery

7. Jasper is teaching in special education school. He was assigned by his principal to come up with an exercise program to develop the overall fitness of the students with special needs. What is/are the primary consideration/s that he need/s to consider?

• a. Principle of progression

• b. Principle of individuality

• c. Principle of specificity

• d. All of the above

8. In executing stretching exercises, the degree of stretch should be…

• a. to about 80 percent of capacity

• b. to mild tension at the end of the range of motion.

• c. applied until the muscle(s) start shaking.

• d. progressively increased until the desired stretch is attained

9. The recommended number of repetitions for strength exercises for better health is between_________.

• a. 1 and 6 reps

• b. 4 and 10 reps

• c. 8 and 12 reps

• d. 10 and 25 reps

10. Choose the letter that does not belong to the group.

• a. Deep full squat, hero, and donkey kick

• b. Knee pull down, knee to chest, swan stretch

• c. Abdominal crunch, one leg stretch, quad stretch

• d. Neck circling, hurdle stretch, standing toe touch