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H.O.P.E. 1 Quarter 1 Examination

Total questions: 50

Worksheet time: 30mins

Name
Class
Date
1.

Which component of fitness refers to the ability of the heart and lungs to supply oxygen during sustained physical activity?

a)

Muscular strength

b)

Cardiovascular endurance

c)

Flexibility

d)

Balance

2.

Eating nutritious foods, exercising regularly, and getting enough sleep are examples of:

a)

Sedentary lifestyle

b)

Health-related fitness

c)

Healthy lifestyle practices

d)

Performance-based activities

3.

Which of the following is NOT a health-related component of physical fitness?

a)

Agility

b)

Flexibility

c)

Muscular endurance

d)

Cardiovascular endurance

4.

A teenager spends most of his time playing mobile games instead of exercising. This is an example of:

a)

Physically active lifestyle

b)

Sedentary lifestyle

c)

Productive lifestyle

d)

Balanced lifestyle

5.

Which best describes 'physical fitness'?

a)

Ability to maintain an active social life

b)

Ability to carry out daily tasks without undue fatigue

c)

Ability to maintain high grades in school

d)

Ability to perform only moderate activities

6.

Which component of fitness helps prevent back pain and improves posture?

a)

Flexibility

b)

Speed

c)

Balance

d)

Muscular strength

7.

The ability of muscles to exert force for a brief period is called:

a)

Muscular endurance

b)

Muscular strength

c)

Coordination

d)

Power

8.

Which principle explains that if a person stops exercising, fitness levels will decline?

a)

Overload

b)

Specificity

c)

Reversibility

d)

Progression

9.

Which of the following habits contributes to being 'healthiest and fittest'?

a)

Sleeping 4-5 hours only

b)

Drinking soda after exercise

c)

Eating balanced diet and staying active

d)

Skipping breakfast to lose weight

10.

Which term describes activities that do not use much energy and often involve sitting or lying down?

a)

Active lifestyle

b)

Sedentary lifestyle

c)

Healthy habits

d)

Moderate activity

11.

Which of the following best represents a SMART fitness goal?

a)

I will be fit someday.

b)

I will jog 3 km every morning for the next two weeks.

c)

I will try to exercise if I have time.

d)

I will do my best to get stronger.

12.

What does the 'A' in SMART goals stand for?

a)

Attainable

b)

Active

c)

Appropriate

d)

Accurate

13.

A learner sets a goal to improve flexibility by doing stretching for 15 minutes daily. This goal is:

a)

Not realistic

b)

SMART goal

c)

Sedentary goal

d)

Short-term only

14.

Which self-assessment tool is used to measure cardiovascular endurance?

a)

Push-up test

b)

Sit-and-reach test

c)

3-minute step test

d)

Curl-up test

15.

If you plan to increase your jogging distance weekly until you reach 5 km, you are applying:

a)

Principle of overload

b)

Principle of reversibility

c)

Principle of rest

d)

Principle of balance

16.

Which of the following goals is NOT specific?

a)

I will walk around our subdivision every morning.

b)

I will get healthier in the future.

c)

I will finish 30 squats daily.

d)

I will practice yoga every Saturday.

17.

What is the first step in setting a fitness goal?

a)

Choosing a coach

b)

Doing self-assessment

c)

Asking a friend's advice

d)

Buying gym equipment

18.

Which principle states that exercise should match the fitness component you want to improve?

a)

Overload

b)

Specificity

c)

Progression

d)

Regularity

19.

Which of the following is a long-term fitness goal?

a)

Jogging for 15 minutes this afternoon

b)

Improving flexibility for one semester

c)

Drinking 8 glasses of water today

d)

Doing 20 push-ups after school

20.

Which is an example of a realistic and attainable fitness goal?

a)

Running a marathon tomorrow without training

b)

Doing 5-10 minutes of stretching daily for one week

c)

Lifting 100 kg after two sessions

d)

Becoming a professional athlete in one week

21.

Which activity is considered moderate-intensity?

a)

Sprinting

b)

Brisk walking

c)

Playing basketball full court

d)

Swimming laps fast

22.

Jogging, cycling, and aerobic dance are examples of:

a)

Sedentary activities

b)

Moderate to vigorous physical activities

c)

Relaxation techniques

d)

Passive hobbies

23.

Which physical activity can be classified as vigorous?

a)

Walking slowly

b)

Washing clothes by hand

c)

Zumba dancing

d)

Gardening

24.

The recommended duration of moderate to vigorous physical activity for teens is at least:

a)

30 minutes a day

b)

60 minutes a day

c)

15 minutes a day

d)

2 hours a day

25.

Which principle explains why physical fitness improves when physical activity is done regularly?

a)

Overload principle

b)

Specificity principle

c)

Progression principle

d)

Regularity principle

26.

Which activity can be considered light physical activity?

a)

Watching TV

b)

Playing basketball

c)

Walking slowly

d)

Jogging

27.

Which is a benefit of engaging in MVPA?

a)

Increases risk of obesity

b)

Improves cardiovascular health

c)

Decreases muscle strength

d)

Weakens immune system

28.

Which of the following is NOT a vigorous activity?

a)

Swimming laps fast

b)

Playing chess

c)

Running

d)

Aerobics

29.

Which principle is observed when you increase the number of repetitions or time in your exercise gradually?

a)

Reversibility

b)

Overload

c)

Progression

d)

Specificity

30.

Which of the following is the BEST strategy to stay consistent with MVPA?

a)

Exercise only when forced

b)

Choose enjoyable activities

c)

Avoid setting schedules

d)

Wait for free time only

31.

Physical fitness only refers to being free from illness.

a)

TRUE

b)

FALSE

32.

A sedentary lifestyle can lead to lifestyle-related diseases.

a)

TRUE

b)

FALSE

33.

SMART goals should always be vague and general.

a)

TRUE

b)

FALSE

34.

Cardiovascular endurance can be tested using a step test.

a)

TRUE

b)

FALSE

35.

Moderate to vigorous physical activities are recommended for at least 60 minutes daily.

a)

TRUE

b)

FALSE

36.

Flexibility refers to the ability of a muscle to exert force.

a)

TRUE

b)

FALSE

37.

Specificity means that exercises should match the fitness goal.

a)

TRUE

b)

FALSE

38.

Rest and recovery are important in preventing injuries.

a)

TRUE

b)

FALSE

39.

Brisk walking is a sedentary activity.

a)

TRUE

b)

FALSE

40.

Vigorous activities burn more calories than moderate ones.

a)

TRUE

b)

FALSE

41.

The ability of muscles to continue performing without fatigue.

(a)  

42.

A principle stating that improvement occurs when activity is gradually increased.

(a)  

43.

A type of goal-setting framework used in fitness planning.

(a)  

44.

Example of an activity under light intensity.

(a)  

45.

The state of complete physical, mental, and social well-being.

(a)  

46.

A test that measures muscular strength of the upper body.

(a)  

47.

Engaging in physical activity for at least 60 minutes daily belongs to which WHO recommendation?

(a)  

48.

The capacity to move joints through full range of motion.

(a)  

49.

A fitness component that involves the efficiency of heart and lungs.

(a)  

50.

The lifestyle characterized by prolonged sitting or inactivity.

(a)