Worksheets2nd Quarter Summative Test
Total questions: 30
Worksheet time: 15mins
What is the primary fuel source of the aerobic energy system?
carbon dioxide
creatine phosphate
lactic acid
oxygen and glucose
Why is monitoring heart rate important during endurance testing?
It counts calories burned.
It measures flexibility and strength.
It shows how fast contract muscles.
It helps estimate oxygen use and fitness level.
Which change happens in the body during a proper warm-up?
muscles lose energy quickly
breathing slows down significantly
body cools down before activity starts
heart rate slightly increases to prepare for exercise
What is the best order for performing the main parts of an exercise program?
Cool-down → Warm-up → Main activity
Flexibility Exercises only
Main activity → Cool-down → Warm-up
Warm-up → Main activity → Cool-down
What happens if a cool-down is skipped after intense exercise?
workout becomes more effective
muscles recover faster than usual
breathing rate returns to normal quickly
blood may pool in the muscles, causing dizziness
Why do muscles feel tired after long or intense activity?
bones stop moving properly
they have stored too much ATP
actin and myosin separate permanently
oxygen and energy supplies decrease, causing fatigue
Which physical fitness test measures flexibility?
3-minute step test
curl-ups
juggling
zipper test
Which physical fitness test measures muscular strength?
curl-ups
juggling
push-ups
leg raise
Which energy system does the body primarily rely on during a 100-meter sprint lasting approximately 10 seconds?
Aerobic System
ATP-PC System
Glycolytic System
Oxidative System
What is Maria's target heart rate if she is 20 years old, has a resting heart rate of 70 bpm, and wants to train at 70% intensity using the Karvonen formula?
120 bpm
154 bpm
161 bpm
170 bpm
What target heart rate can be determined for a 40-year-old individual with a resting heart rate of 75 bpm when analyzing their training intensity at 75% using the Karvonen formula?
150 bpm
155 bpm
160 bpm
170 bpm
What target heart rate can be determined for a 30-year-old individual with a resting heart rate of 60 bpm when analyzing their training intensity at 60 % using the Karvonen formula?
125 bpm
130 bpm
138 bpm
150 bpm
What part of an exercise program is likely missing if a person feels muscle pain right after starting the main activity?
cool-down
flexibility exercises
main activity
warm-up
What movement happens when you lift your arm sideways away from your body during a jumping jack?
Abduction
Adduction
Circumduction
Flexion
Which test should a person do to check how easily they can bend and stretch their lower back and hamstrings?
push-up test
sit-and-reach test
40-meter dash
3-minute step test
Which physical fitness test would best show the maximum force your arms or chest muscles can produce in one effort?
curl-up test
push-up test
sit-and-reach test
3-minute step test
Which activity would best help Maria measure her cardiovascular endurance during a Physical Fitness Test?
holding a plank position
running a 1.6 km distance
doing push-ups for 1 minute
Measuring her height and weight
Which activity should be placed in the cool-down phase of a workout routine?
fast running
high-intensity push-ups
light stretching
sprinting
Which part of an exercise program mainly helps lower the heart rate gradually and prevent dizziness after a workout?
cool-down
main activity
quick stretching
warm-up
Which two movements are mainly involved when a swimmer performs a freestyle stroke with one arm?
flexion and extension
abduction and adduction
rotation and circumduction
supination and pronation only
Which movement mainly occurs at the hip and knee joints when stepping forward into a lunge?
circumduction only
flexion → extension
rotation only
supination → flexion
What is the primary purpose of a warm-up before engaging in physical activity?
To measure flexibility
To increase heart rate and blood flow to muscles
To cool down the body
To enhance muscle strength
Which type of exercise is best for improving cardiovascular fitness?
Weight lifting
Yoga
Stretching
Running or cycling
Which energy system is predominantly utilized during a 400-meter sprint that lasts approximately 50 seconds?
ATP-PC System
Glycolytic System
Aerobic System
Oxidative System
What target heart rate can be calculated for a 25-year-old individual with a resting heart rate of 70 bpm when analyzing their training intensity at 80% using the Karvonen formula?
150 bpm
160 bpm
175 bpm
165 bpm
Which physical fitness test is most effective for assessing upper body strength?
curl-up test
push-up test
sit-and-reach test
vertical jump test
What is the primary benefit of incorporating strength training into a fitness routine?
Improves flexibility
Increases muscle mass and metabolism
Reduces the risk of injury
Enhances cardiovascular endurance
What is the primary purpose of a cool-down after exercise?
To enhance muscle strength
To increase heart rate
To prevent muscle soreness
To gradually lower heart rate and prevent dizziness
What is the primary role of the ATP-PC system during high-intensity activities?
To provide energy for long-duration activities.
To supply immediate energy for short bursts of activity.
To enhance flexibility and range of motion.
To aid in muscle recovery after exercise.
Which type of stretching is most effective during the warm-up phase of a workout?
Static stretching
Dynamic stretching
Ballistic stretching
Passive stretching
