REPUBLIC OF THE PHILIPPINES

DEPARTMENT OF EDUCATION
REGION VI- WESTERN VISAYAS
SCHOOLS DIVISION OF SIPALAY CITY

JACINTO MONTILLA MEMORIAL NATIONAL HIGH SCHOOL

First Quarter Summative Test – HOPE 1 – GRADE 11

TABLE OF SPECIFICATION

NO. of
Weights NO. of Item
CG Code Periods/
(%) Items Placement
Learning Competencies Hours

PEH11FH-Ii- 2 20% 10
Sets Frequency Intensity Time Type (FITT)
goals based on training principles to achieve j-7 1,3,16
and/or maintain health-related fitness (HRF).
4,6,15
Engages in moderate to vigorous physical PEH11FH-Ia-
activities (MVPAs) for at least 60 minutes most t-8 39-42
days of the week in a variety of settings in- and
out-of school.
PEH11FH-Ik- 8 80% 40
Analyzes physiological indicators such as heart
rate, rate of perceived exertion and pacing t-9
associated with MVPAs to monitor and/or adjust
participation or effort. 27-38
PEH11FH-Ik-
Observes personal safety protocol to avoid
t-10
dehydration, overexertion, hypo- and
hyperthermia during MVPA participation . 2,5,7,14,17,18
PEH11FH-Ia-
Demonstrates proper etiquette and safety in the t-12
use of facilities and equipment.
23-26, 9-22)
PEH11FH-Ik-
Participates in an organized event that addresses
health/fitness issues and concerns. o-13

PEH11FH-Id- 43-50
Recognizes the value of optimizing one’s health
through participation in physical activity t-14
assessments.
PEH11FH-Ik-
Displays initiative, responsibility and leadership t-15
in fitness activities.

10 100% 50 50
TOTAL

PREPARED BY:
HOPE TEACHER
 REPUBLIC OF THE PHILIPPINES
DEPARTMENT OF EDUCATION
REGION VI- WESTERN VISAYAS
SCHOOLS DIVISION OF SIPALAY CITY

JACINTO MONTILLA MEMORIAL NATIONAL HIGH SCHOOL

First Quarter Summative Test – HOPE 1 – GRADE 11

School Year 2022-2023

NAME: ________________________________________ GRADE&SECTION: __________________

DIRECTIONS: READ AND UNDERSTAND EVERY QUESTION GIVEN.

I. ANALYZE AND IDENTIFY THE FOLLOWING QUESTIONS. ENCIRCLE THE LETTER OF THE
CORRECT ANSWER.

1. Aerobic activities are also called ________________ exercise?

a. Anaerobic exercise b. Air workout c. Cardio training d. Arabic warm-up

2. It is the ability of the heart, lungs, blood vessels, and blood to work efficiently and to supply the body with oxygen.
A. Body Composition B. Cardiovascular Endurance C. Flexibility

3. From the FITT exercise, which one belongs to the duration of time spent in doing exercises?
a. Frequency b. Type c. Time d. Intensity

4. Push-ups, sit-ups, and lifting are examples of what Fitness Act?

a. Aerobic exercises b. Bone Strengthening exercises
c. Muscle Strengthening exercises d. None

5. It is the ability to change body positions quickly and keep the body under control when moving.
A. Agility B. Balance C. Coordination

6. How would you compare Aerobic Exercises to Muscle Strengthening exercises?

A. Aerobic exercises increase heart rate while Muscle Strengthening exercises help build good muscle strength.
B. Muscle Strengthening exercises increase density throughout our skeletal system and Aerobic exercises pulls attachment
on bones causing physical stress.
C. Aerobic exercises called as bone hypertrophy otherwise Muscle Strengthening exercises build good breathing rate.
D. All of the above.

7. How would you classify these exercises: jogging, swimming, and dancing?
a. Aerobic exercises b. Bone Strengthening exercises
c. Bone Hypertrophy d. Muscle Strengthening exercises

8. It is the ability to combine strength with speed while moving.

A. Power B. Speed C. Reaction Time

9. What It is the ability of muscles to lift a heavy weight or exert a lot of force one time.
A. Cardiovascular Endurance
B. Muscular Endurance
C. Muscular Strength

10. It is the ability to move all or part of the body quickly.

A. Muscular Strength B. Reaction Time C. Speed

11. Which It is the ability to use muscles for a long period of time without tiring
A. Body Composition
B. Cardiovascular Endurance
C. Muscular Endurance

12. It describes as it serves as insulation for the body to prevent heat loss.
a. Calcium b. Carbohydrates c. Protein d. Fats
13. Glycogen is other words means _______________.
a. Fat b. Carbohydrates c. Protein d. Calcium

14. What It is the ability to use your joints fully through a wide range of motion.
A. Agility B. Balance C. Flexibility

15. Basketball is best described activity for?

a. Aerobic exercises b. Bone Strengthening exercises
c. Muscle Strengthening exercises d. None

16. Identify an example of Aerobic exercise.

a. Football routines b. Zumba exercise c. Wrestling workout d. All of the above

17. What fact or idea that shows a display initiative in organizing fitness event?
a. Do not make a research b. less effort c. build a team d. sit and relax

18. It describes as use for the repair and growth of body tissue.
a. Calcium b. Carbohydrates c. Protein d. Fats

19. Which of the statement explains the designed personal fitness plan?
a. Overexertion- form of any exercise greater than the capacity of a individual to handle.
b. Dehydration- loss of fluid occur in exercise through sweat, breath and urine.
c. Include lifestyle physical activity in your program
d. reversibility principle- all gains due to exercise will be lost if one does not continue exercise.

20. In It refers to the soundness of the heart and lungs which contributes to the ability to resist disease.
A. Endurance B. Organic Vigor C. Speed

21. It explains on how to Organize Fitness event for a target health issue or concern.
a. Not setting a target each of the activity ( FITT)
b. Identifying a location or venue.
c. Identifying a goal, target, or health issue to address.
d. B and C

22. Safety and Injury Prevention explains as

a. Your current skill and fitness level
b. Establish safety rules and use the proper safety gear for sporting activities.
c. Setting goal.
d. Time and convenience

23. Classify the statement that identifies a location or venue, setting goal, etc.
a. How to Organize Fitness event for a target health issue or concern.
b. Designing a personal fitness plan.
c. Health Behaviors, Health Risks factors, and Physical Activity ( PA)
d. B and C

24. Permanently improving your eating habits requires a thoughtful approach in which you ______
a. Reduce, Reuse, Recycle
b. Reflect, Replace, Reinforce
c. Retouch, Recall, Remember

25. Show the Proper Etiquette and safety in the use of facilities and equipment.
a, Bring back all equipment in place after use.
a. Do not hug the equipment.
b. Be alert and aware the training area
c. A, B, and C
II. TRUE OR FALSE. WRITE YOUR ANSWER ON THE BLANK GIVEN.

26. Proper nutrition, choice of food is for food behavior.

27. Chronic stress- occurs someone experiences repeated and continuing demands that inhibit the person’s function.
28. Dehydration- loss of fluid occur in exercise through sweat, breath and urine.
29. Health risk factor is sedentary lifestyle ( Physical inactivity).
30. Hypertension ( high blood) can gain good health.
31. Hyperthermia- heat illness- is a product of loosing too much water heating up because of exercises.
32. Zipper test exercise refers to Cardiovascular Endurance Fitness or component.
33. Return the equipment properly, or leave the venue clean is one of the Proper Etiquettes and safety in the use of facilities
and equipment
34. Intentional Injury are injuries resulting to making friends at school.
35. In participating an organized events about health/fitness issues, learn to identify a goal, target, or health issue to address.
36. Identify a goal, target, or health issue to address.
37. In performing exercises and movement in general, practice good form first.

III. FROM THE PARAGRAPH BELOW, APPLY, DISTINGUISH, ARRANGE, AND ASSESS THE FITT
TRAINING EXERCISES. WRITE YOUR ANSWER ON THE BLANK GIVEN.

Leonardo is a popular athlete in his school. He is a competitive, strong, and fast swimmer. One day, his coach and him
decided to level-up his training routines and make-up his mind to have 4 times per week exercises for the first 2 weeks with
3 days rest between the sessions, in speedy and rapid level for 60 minutes. To improve his skill, they chose the Butterfly
Stroke exercises to move both of his arms symmetrically.

38. What is the Frequency stated on the paragraph? ______________________________________

39. What is the Type of exercise stated on the paragraph? ______________________________________

40. What is the Intensity stated on the paragraph? ______________________________________

41. What is the Time stated on the paragraph? ______________________________________

IV. ARRANGE THE SCRAMMBLED WORDS TO FORM THE CORRECT TERMINOLOGY.

42. HARTE ATTCKA _______________________________

43. STAF _______________________________
44. CHRNOIC STRSSE _______________________________
45. FIRTS ADI _______________________________
46. BANGESDA _______________________________
47. MUCSLE ENUDRANCE _______________________________
48. DEYHDRATOIN _______________________________
49. MEDIACTIONS _______________________________
50. HELATH BEENFITS _______________________________

PREPARED BY:
HOPE TEACHER
 REPUBLIC OF THE PHILIPPINES
DEPARTMENT OF EDUCATION
REGION VI- WESTERN VISAYAS
SCHOOLS DIVISION OF SIPALAY CITY

JACINTO MONTILLA MEMORIAL NATIONAL HIGH SCHOOL

First Quarter Summative Test – HOPE 1 – GRADE 11

ANSWER KEY

1. C 31. F
2. B 32. F
3. C 33. T
4. C 34. F
5. A 35. T
6. A 36. T
7. A 37. T
8. A
38. 4 times per week exercises for the first 2
9. C
10. C weeks with 3 days rest between the sessions
11. C 39. Butterfly stroke exercise
12. D
13. B 40. Speedy and rapid level
14. C
41. 60 minutes
15. B
16. B 42. Heart attack
17. C
18. C 43. Fats
19. C 44. chronic stress
20. B
21. D 45. first-aid
22. B
23. A 46. Bandages
24. B
25. D 47. muscle endurance
26. T
27. T 48. dehydration
28. T
29. T 49. medication
30. F
50. health benefits

PREPARED BY:
HOPE TEACHER