PATH-FIT 1 - Midterm Reviewer 14.

This basic movement can be done by

STRAIGHTENING the body segment or body
1. The ability to perform one's daily task efficiently parts.
without under fatigue. A: Extension
A: Physical fitness
15. Refers to the muscle that LENGTHENS during
2. Refers to the soundness of the heart and the an exercise.
lungs, which contributes to the ability to resist A: Eccentric contractions
diseases.
A: Organic vigor 16. Physical fitness is the result of the following
factors:
3. Ability to sustain long-continued contractions A: Good medical and dental care, Proper
where a number of muscle groups are used. nutrition, Adequate rest and relaxation; and
A: Endurance Regular physical activity or exercises.

4. Capacity of an individual to sustain application of 17. Physical fitness is permanent.

force without yielding or breaking. A: FALSE
A: Strength
18. Enumeration: What are the three important
5. Quality of plasticity, which gives the ability to do aspects that an individual should be able to meet
a wide range of movement. in order to be considered physically fit?
A: Flexibility A: 1. Being able to perform one's daily tasks
without getting too tired before the end of the
6. The ability of an individual to change direction in day.
space with the quickness and lightness of 2. Enjoying leisure time in some form of
movement. recreational activities.
A: Agility 3. Meeting emergency demands.

7. The ability to control organic equipment neuro- 19. Is the amount of time that is left after the daily
muscularly; a state of equilibrium. routine activities of an individual have been
A: Balance accomplished.
A: Leisure time
8. The ability to make successive movements of the
same kind in the shortest period of time. 20. Refers to any activity that is participated in by the
A: Speed individual during leisure time in voluntary basis
because it provides an immediate satisfaction to
9. Refers to the muscles that SHORTEN during the individual.
exercise. A: Recreation
A: Concentric contractions
21. Refers to the ability of the muscle to release
10. These are voluntary contractions in which maximum force in a shortest period of time.
muscles shorten and lengthen ALTERNATELY. A: Power
A: Isotonic contractions
22. The components of physical fitness are divided
11. This basic movement can be done by BENDING into two categories, the ______ and ______.
the body segment or body parts. A: Health-related fitness and Performance-related
A: Flexion fitness

12. Type of contractions in which the muscles are 23. Health-related components include ____, ____,
contracted against an immovable resistance. _____, _____, ______.
A: Isometric contractions A: Flexibility, Cardiovascular endurance,
Muscular strength, Muscular endurance, and
13. Refers to the ability of the heart, blood vessels, Body composition
and the lungs to adapt to physical exertion for
prolonged duration. 24. Performance-related components include _____,
A: Cardiovascular endurance ______, ______, ______.
A: Agility, Balance, Coordination, Power and
Speed.
25. Is a function of body's adaptation to exercise. It dancing, Hiking, Playing football, and Prolonged
could be developed and maintained through the skipping rope
regular and proper exercise program.
A: Health-related fitness 38. Moving the body parts AWAY from the
CENTER line.
26. Refers to the ability of the muscle to exert A: Abduction
maximum effort in a brief duration or short
period of time. 39. Moving your limbs CLOSER to the midline.
A: Muscular strength A: Adduction

27. Isometric contraction is done for about 5 seconds. 40. Enumerate the 8 basic movements.
A: TRUE A: Flexion
Extension
28. Similar to ISOTONIC contractions, but the Abduction
muscles are exposed to fixed machines with Adduction
variable degrees of resistance. Supination : Upward
A: Isokinetic contractions Pronation : Downward
Inversion : Inward
29. Increase muscle strength by 10-25% within 8 Eversion : Outward
weeks; and increase muscle size or hypertrophy
are the two psychological benefits derived from 41. It uses muscle contractions to force muscle
strength training. elongation bobbing (up and down) movement
A: TRUE quickly elongates the muscle with each
repetition; the bobbing also activates the stretch
30. Refers to the ability of the muscle to endure a sub reflex response (Nelson & Kokkonen, 2007).
maximal effort for a prolonged period of time. Usually, this type of stretching is used in sports
A: Muscular endurance like gymnastics and performs in a controlled
manner.
31. Usually, the heart rate is increased from the A: Ballistic stretching
resting pulse rate to target heart rate that the
individual has to sustain for a period of 20 to 60 42. Involves slowly stretching a segment of the body
minutes. to the farthest point and holding that position for
A: TRUE at least 15-30 seconds. It is fairly endorsed by
many physical educators and exercise
32. HOW STRESSFUL the exercise is. psychologists.
A: Intensity A: Static stretching

33. HOW LONG the exercise is performed. 43. Is the use of a muscle's own force production and
A: Duration the body's momentum to take the joint through
the available range of motion (Clark & Lucette,
34. NUMBERS of TIMES the individual will 2010).
exercise each week. A: Dynamic stretching
A: Frequency
44. Involves contract-relax approach to stretching.
35. Refers to the KIND OF ACTIVITY. A: Proprioceptive Neuromuscular Facilitation
A: Mode (PNF)

36. FITT stands for? 45. Refers to the proportion of lean body mass to fat
A: F- Frequency : How often? body mass.
I - Intensity : How hard? A: Body composition
T - Time : How long?
T - Type : What kind of activity? 46. Body type is characterized as LEAN and SMALL
body build with greater surface area to mass ratio.
37. Enumeration: Give at least 10 activities that A: ECTOmorph
develop cardiovascular endurance.
A: Prolonged brisk walking, Prolonged jogging, 47. Body type has a RELATIVE PREDOMINANCE
Stationary bicycling, Playing basketball, OF MUSCLES.
Continuous swimming, Rowing, Aerobic A: MESOmorph
48. Body type is characterized by a relative
predominance of SOFT ROUNDNESS and
LARGE DIGESTIVE VISCERA.
A: ENDOmorph

49. Are of special interest to fitness enthusiasts and

athletes. It helps the individual understand the
extent of weight reduction or weight gain he/she
expects to achieve given a well-defined exercise
program.
A: Somatotypes

50. Refers to the quality of one's movement SKILL.

A: Performance-related fitness

51. Balance can be categorized into ____ and ____.

A: Static and dynamic balance

52. Ability to maintain equilibrium in a FIXED

position such as STANDING on one foot or on a
balance beam.
A: Static balance

53. Ability to maintain one's equilibrium while the

body is in MOTION. WALKING on a balance
beam is an example of this type of balance.
A: Dynamic balance

54. HARMONIOUS working relationship between

the skeletal muscle and nerves in one aspect of
the movement.
A: Coordination

55. Give at least 4 benefits of physical fitness.

A: Vitality, Posture, Relieves lowback pain,
Retards aging process