MIND STRAINER

DIRECTIONS: Encircle the letter of the correct answer.

1. In a physical education activity, elementary students work in pairs with a ball. First, partners face
each other a few feet apart and gently toss the ball back and forth. Then the partners gradually
move farther and farther apart, throwing and catching the ball until they are too far apart to throw
or catch the ball successfully. This activity is most likely designed to promote student understanding
of which of the following concepts?

A. Level B. Speed C. Range D. Pathway

2. Which of the following principles best describes why individuals with large body builds tend to
excel at physical activities that require a great degree of stability?

A. Larger body segments tend to produce more force than smaller body segments.

B. Muscles with large cross-sectional areas can produce more force than smaller muscles.

C. A body's inertia, or resistance to change in a state of motion, is proportional to body mass.

D. A body in equilibrium can be either stationary or moving at a constant speed in a given

direction.

3. An isometric muscle action is characterized by the production of force: A. as a muscle lengthens

due to extension of a joint.

A. Through movement generated in opposition to the downward pull of gravity.

B. As a muscle shortens due to flexion of a joint.

C. Through tension and muscle contraction without movement.

4. When a baseball or tennis player swings a bat or racket, the greatest amount of force will be
delivered to the ball at impact when:

A. the player avoids stretching the shoulder muscles during the backswing.

B. the angular velocity of the swinging implement is as fast as possible.

C. the player reduces the speed of the strike just before impact with the ball.

D. the linear motion of the swinging implement remains level throughout the strike.

5. During a backhand disc throw, keeping the back of the hand parallel with the ground and releasing
the disc flat rather than at an angle are techniques used to:

A. generate an S-shaped pathway. B. make the disc fly farther.

C. generate a sudden drop at the end of the flight. D. make the disc skim the ground.
 6. During an adolescent growth spurt in which a student's arms and legs grow longer, the
proportion of limb-to-torso length often changes, resulting in:

A. significant increases in joint flexibility.

B. periods of poor coordination and balance.

C. significant decreases in connective tissue elasticity.

D. immediate improvement in technical skill and control.

7. One important reason why a toddler learns to run several months after learning to walk is because
comparison to walking, running:

A. is a complex motor skill rather than a fundamental motor skill, and thus requires
refinement

B. is less stable and requires development of greater motor control and coordination.

C. requires one foot to be always in contact with the ground, which is difficult for toddlers to
master.

D. involves supporting body weight in all phases, and thus requires additional strength.

8. Which of the following best describes a physiological adaptation that results from regular aerobic
exercise training?

A. There is an increase in the maximum number of times the heart beats per minute.

B. The structure of the respiratory system is altered, causing beneficial changes in

respiratory function.

C. The body is better able to produce energy from fat stored as triglycerides.

D. There is an increase in the percentage of fast-twitch muscle fibers in the body.

9. An individual who currently jogs outdoors for exercise would like to try a low-impact alternative.
The individual wants an aerobic activity that would expend about as many calories as jogging, and
that would also tone lower body muscles such as the thighs and buttocks. Which of the following
activities would be an appropriate initial consideration?

A. Pilates B. jumping rope C. bowling D. inline skating

10. While outdoors, young elementary students practice estimating their heart rate as they walk,
then jog, and then run through a simple obstacle course. Each time they complete the course, the
students check their pulse for a few seconds and describe it as either slow, medium, or fast. This
activity is particularly effective for:

A. familiarizing students with techniques for calculating respiration rates during aerobic
activity.

B. promoting students' ability to distinguish between aerobic and anaerobic activity.

 C. introducing students to basic cardiorespiratory fitness principles in the context of a
physical activity.

D. encouraging children to improve their endurance and stamina in the context of a play
activity.

11. Which of the following steps is most important to take first in selecting physical activities for
inclusion in personal fitness plans?

A. considering which types of activities are weather dependent and which are available year-
round

B. determining the type of physical activities that one enjoys (e.g., competitive, group,
individual, outdoors)

C. searching for organizations or recreation departments that offer exercise classes in one's
community

D. estimating the costs associated with participating in different types of activities (e.g.,
equipment, fees, transportation)

12. Which of the following types of fitness equipment is often an effective motivational tool because
it helps track steps taken and distance covered while moving?

A. heart rate monitor B. elliptical machine C. pedometer D. bioelectrical impedance analyzer

13. A female high school student is concerned about doing strength-training exercises in a fitness
class. She tells the physical education teacher that she wants to be stronger, but not at the cost of
developing large muscles. Which of the following is an accurate principle to include in a response to
this concern?

A. Toned muscles are necessary for gains in size and strength, so only females who begin
training with well-defined muscles will develop larger ones.

B. Although training improves the weight-bearing capacity of bones and joints, it has little
effect on the muscular strength of females.

C. Training promotes considerable gains in strength but only slight increases in muscle bulk
because of females' low testosterone levels.

D. Only lower body training causes females to gain significant muscle bulk because their leg
strength-to weight ratios are higher than male ratios.

14. Which of the following exercises would be most effective for developing core strength?

A. push-up B. biceps curl C. abdominal curl-up D. hamstring stretches

15. Which of the following types of fitness training is the best choice for an individual who wishes to
improve overall muscle definition and tone?

A. strength training with a moderate degree of resistance and a high number of repetitions
 B. static stretching of major muscles and joints in which stretches are held for at least 30
seconds

C. variable-resistance training with heavy weights and a low number of repetitions

D. dynamic stretching involving sports movements in which reach, force, and speed are
gradually increased

16. A straight-legged standing toe-touch is considered a high-risk exercise primarily because it:

A. stretches cervical ligaments and increases cervical disk pressure.

B. increases pressure on lumbar disks and overstretches lumbar ligaments.

C. initiates the stretch reflex in the hamstrings, which leads to delayed localized muscle
soreness.

D. uses the latissimus dorsi as a shoulder extensor, which hyperextends the shoulders.

17. Which of the following strength training practices would most likely put an individual at risk for a
muscle pull or strain?

A. using static stretching rather than dynamic stretching to cool down

B. after strength training

C. working lower body muscles on Mondays and Thursdays and upper body muscles on
Tuesdays and Fridays allowing muscles to rest for one or two days between strength training
sessions

D. exercising a particular muscle group without working its opposing muscle group (e.g.,
quadriceps but not hamstrings)

18. Weight-bearing and strength training exercises are particularly appropriate activities for older
adults concerned about:

A. strengthening the lungs. B. reducing the risk of heart disease.

C. increasing flexibility. D. reducing the risk of fractures.

19. Which of the following best describes two major functions of carbohydrates in the body?

A. controlling fluid levels and ridding the body of wastes

B. repairing damaged cells and creating new ones

C. providing energy for cells and maintaining an energy reserve

D. regulating body temperature and controlling blood sugar

20. Which of the following Web sites provides access to an interactive, personalized system for
assessing and monitoring one's current diet and physical activity levels on an ongoing basis?
 A. USDA ChooseMyPlate B. Consumer Reports: Health

C. WebMD D. Healthy People 2020

21. During which stage of growth and development are total daily caloric needs greatest?

A. infancy B. early childhood C. adolescence D. early adulthood

22. Which of the following nutritional areas should be of particular concern for children aged 9 to 14
years because of the bone growth and development that occurs in this age range?

A. adequate fiber intake B. adequate carbohydrate intake

C. adequate fat intake D. adequate calcium intake

23. Body composition is a component of health-related fitness concerned primarily with the:

A. absorption and use of nutrients by the body.

B. ability of the skeletal system to give shape to the body.

C. maintenance of bone mass in the body.

D. relative proportions of fat and lean tissue in the body.

24. When encouraging children to integrate healthy eating practices and patterns into their everyday
lives, it is best to emphasize that healthy eating habits:

A. eliminate physical stress by stimulating growth hormone production.

B. reduce the need for rest and sleep, leaving more time for play and school activities.

C. help prevent both short- and long-term health problems such as colds, dental cavities, and
obesity.

D. increase cardiorespiratory efficiency without exercise, leading to improved stamina.

25. To address the developmental levels of middle and high school students, many secondary fitness
education programs use a skills-based approach. In this type of approach, the main overall goal is to
provide students with:

A. sufficient practice opportunities in one or two movement forms in order to develop high
levels of proficiency in those areas.

B. an overview of how external factors (e.g., peers, family, media, environmental conditions)
affect personal health and fitness.

C. the knowledge and strategies that are essential for improving fitness and maintaining
lifelong physical activity.

D. information about how to locate, access, and use health-related resources.

26. The goals of an elementary physical education program include promoting students' sense of
self-worth and perception of physical competence, as well as fostering their appreciation and
enjoyment of group and team games. These goals are specifically designed to address which area of
student development?

A. social-emotional development B. intellectual development

C. motor development D. moral development

27. Which of the following best describes a significant challenge in secondary physical education
programs?

A. providing genuine field experiences for pre-service teachers seeking certification in

physical education

B. providing adequate time and activities to encourage students to adopt a lasting ethic of
physical activity

C. locating contemporary curriculum models designed to promote healthy and active

lifestyles

D. distinguishing between physical activities for secondary programs and middle school
programs

28. In a school–community collaboration, a local fitness facility agrees to offer high school students
free passes to the facility after they receive related fitness instruction in a physical education class.
Which of the following best describes a primary advantage of this type of collaboration?

A. Previewing the facility improves chances that students will continue to use it, which
benefits both the facility and students.

B. The arrangement generates goodwill between the facility and local businesses owned by
students' families.

C. The facility provides a less stressful environment for students who are self- conscious
about body composition.

D. The collaboration allows physical education teachers to reallocate time usually spent on
fitness to other instructional areas.

29. While introducing students to an outdoor tag game called "Kick the Can," the physical education
teacher says that the game probably originated in Great Britain in the mid-1800s. The teacher tells
students that the same game is called "Burkuit" in Holland. The teacher also notes that in India, a
similar game is called "Esha Desai," and that in Japan, a variation of the game is called "Kankai."
Imparting this type of information to students is important primarily because it:

A. communicates that games are enjoyed by many cultures and played throughout the
world.

B. reflects the teacher's awareness that the game might not be familiar to all students.
 C. illustrates that physical education is an essential part of school curriculums in other
countries.

D. demonstrates the teacher's facility with other languages, thereby strengthening

relationships with students of diverse backgrounds.

30. In a typical progression of motor skill development, which of the following skills is generally most
difficult for children to master?

A. skipping B. galloping C. sliding D. hopping

FITNESSANDWELLNESS P a g e | 16

ACTIVITY

1. Recall your physical education in high school. Compare this with your expectations in physical
education in college.

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2. Observe the lifestyle of Filipino celebrities. What physical activities do they participate in? give
your comments.

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FITNESSANDWELLNESS P a g e | 21

Let’s test your mind!

1. In your word, discuss Physical Education.

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2. Why having a physically fit body is important?

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. 3. What is a physically educated person to you?
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F I T N E S S A N D W E L L N E S S P a g e | 27

ACTIVITY

PERFORMANCE TARGET

BOYS

S-Run S&R
SLJ 50-M P-UP
Age C-UP (sec) (cm) 3 min ST
(cm) (sec)
Tentative
15 208 38 7.5 4 10.9 55
Norms

16 215 42 7.3 5 10.8 59 90 or less

beats/min
17 222 45 7.0 5 10.7 64

18 230 47 6.8 6 10.4 69

19 235 49 6.6 6 10.2 70

20 240 51 6.5 7 10.0 72

GIRLS

S-Run S&R
SLJ 50-M FAH
Age C-UP (sec) (cm) 3 min ST
(cm) (sec)
Tentative
15 170 23 8.5 12 58
Norms
16 172 24 8.5 11.8 63 90 or less
beats/min
17 175 25 8.2 11.5 68

18 180 26 8.2 11.3 72

19 184 27 8.2 11.0 74

 20 187 30 8.0 10.8 75

FITNESSANDWELLNESS P a g e | 28

PFT Card

Name ______________________________ Pretest Date __________________

Sex ____________ Age ___________ Posttest Date _________________

Test Item Component Measured Scores

Pretest Posttest
1. Standing Leg Strength ______ ______
Long Jump and power (cm)
2. Curl-Ups Strength and ______ ______
Endurance of (No. of
Abdominal times)
Muscles
3.50meter Run Speed ______ ______
(sec)
4. Pull-Ups Strength and ______ ______
(Boys) Flexed endurance of arms (No. of
Arm Hang and shoulder times)
(Girls) muscles
5. Shuttle-Run Agility and ______ ______
Coordination (sec)
6. Sit and Reach Flexibility of lower ______ ______
back And Hamstring (cm)
7. 3-minute Step-Test Cardio-respiratory ______ ______
endurance (beats/ minute)

Figure 11. Sample PFT Card

FITNESSANDWELLNESS P a g e | 30

Let’s do this!

Prepare yourself to perform your commonly used routine during your exercise and answer the
following questions below. Put it in a one-half sheet of paper.

1. Why exercise is important?

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11. Can you name some muscle that is responsible during the routine?

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12. What do you feel after doing the routine? Based on your answer what do you think is the reason
or factors that makes the result.

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FITNESSANDWELLNESS P a g e | 31

THE EXERCISE PROGRAMS

Understanding the parts of the body responsible for a variety of movements contributes to
effective performance. This illustration shows the body parts but the specific bones and muscles will
be studied as the need arises.

Remember: The skeleton is the bony framework of the body. It is composed

of bones of different sizes and shapes. These are connected at the joints to
allow movement brought about by muscle contraction and relaxation.
 FITNESSANDWELLNESS P a g e | 39

Let’s test your mind!

After learning the basic movements of an exercise and the parts of an exercise
program. Make a video of yourself executing the basic exercise routine following the proper
steps or process of creating an exercise, the warm-up, work- out and cool- down. You can
use any music for your video attached it to your CD.

CRITERIA

EXECUTION - 50%

EXERCISE ROUTINE - 50%

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100%

Cover:

MY EXERCISE PROGRAM

Submitted by:

(Surname, first name and MI, course, year and section.)

Example. Padilla, Daniel L, BSED-1

Submitted to:

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Subject Teacher
FITNESSANDWELLNESS P a g e | 40

ASSESSMENT TASK

Directions. Identify the following questions.

1. The purpose is to stretch the muscle of the body to avoid muscle injury.

2. The ability of muscular unit to apply maximum force in a minimum time.

3. Consist of transmitting values and standards that are consist with the needs
of ideal society.

4. Bring the pulse rate gradually back to normal.

5. Refers to important segment of general education which aims to contribute

to the total development of learner through participation of selected vigorous
activities.

6. The ability of the muscular unit to apply force in a single contraction

7. The main activity in the exercise.

8. The ability to perform one’s daily task efficiently without undue fatigue but
with extra “extra” reserve in case of emergency.

9. The ability to control the placement of bodies center of gravity in relation to

its support base.

10. Refers to the enhancement of the individual’s growth and development

through body movement.

11. The bony framework of the body.

12. The ability to minimize the time cycle of a repeated movement.

13. Focus is on the acquisition of knowledge and understanding, ability to

analyze body movement and skills, evaluate game situations and make
important decisions.

14. The ability to maximize the range of motion at a given joint.

15. Non-locomotor is also called as?