CARDIORESPIRATORY

HEART HEALTH ENDURANCE

AND THE FITT PRINCIPLE
PYRAMID

S tStudent
u d e n t AAssessment
ssessment
NASPE Standards:
Name
Standard 1: Demonstrates competency in motor skillsPeriod
Name____________________________________________ and movement
___ Date patterns
___/___/___
needed to
1. Heart
perform rate
a monitors
variety of provide:
physical activities.
a. Analysis
1. You can improve or of maintain
future heart howproblems
well heart and lungs work by applying the FITT Principle for
Standard
b. An 2: Demonstrates
exercise plan for an understanding of movement concepts, principles, strategies,
improvement
a. muscular endurance
andInstant
c. tacticsfeedback
as they apply
of thetointensity
the learning
level and performance of physical activities.
b. muscular strength
d. Information
Standard
c. flexibility regarding muscular strength
3: Participates regularly in physical activity.
d. cardiorespiratory endurance
Standard
2. The 4: Achieves
heart health pyramid andis maintains
used to: a health-enhancing level of physical fitness.
a. Help
Standard
2. Intensity a
during aperson work at
5:cardiorespiratory the
Exhibits responsible correct
enduranceintensity
personal andlevel
workoutsocial
meansbehavior that respects self and others in
b. Help
physical a person
a. howactivity
often an climb
settings. to the top
activity is performedlevel of the pyramid
c.b. Help
howahard
personan increase
activity ismuscular
performed endurance
Standard
d. Help a 6: Values
person losephysical
unwanted activity
weightfor health, enjoyment, challenge, self-expression, and/or
c. how long an activity is performed
social interaction.
d. where an exercise is performed
3. The best way to increase cardiorespiratory endurance is to:
a. Work
3. To improve at the max level
cardiorespiratory of the pyramid
endurance the frequency of the workout sessions should be
b. Work at the heart
a. 2 to 3 sessions per week health level of the pyramid
c.b. Work
1 to at the base per
3 sessions levelweek
of the pyramid
d.
c. 3 to 5 sessions per week wind sprints
Do 10 push-ups in between
d. 5 to 7 sessions per week
4. Which of these conditions has not been linked to inactivity?
a. Heart disease
4. Cardiorespiratory endurance is best described as the ability of the
b.
a. Osteoporosis
heart and lungs to work efficiently to supply oxygen to the muscles
c.b. Muscular dystrophy
joints and bones to move through a full range of motion

CARDIORESPIRATORY ENDURANCE AND THE FITT PRINCIPLE

d. Obesity
c. muscles to work over a long period of time
d. body to burn calories efficiently
5. According to the FITT Principle, cardiorespiratory endurance training should be performed:
a. Three
5. How long to five times per
a cardiorespiratory month workout session lasts is called
endurance
b. Twice a
a. frequency week
c.b. Twice a day
intensity
d. Five
c. time times per week
d. type
6. According to the FITT Principle, how many minutes a day should be in the Heart Health level:
6. If youa.are45walking
minutesat a pace that causes your heart to beat less than 50% of its maximum heart rate,
which FITT minutes
b. 60 Principle variable do you need to change to improve your cardiorespiratory endurance?
c.
a. 20Frequency
minutes
d. 30 minutes
b. Intensity
c. Time
7. The
d. age-adjusted
Type formula for finding your maximum heart rate is 220 minus a person’s:
HEART HEALTH PYRAMID

a. Age
b. Weight
c. Resting heart rate
d. Mile run time

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1.1
© 2008 Focused Fitness All rights reserved. © 2008
2008 Focused
Focused Fitness
Fitness All
All rights
rights reserved.
reserved.
 CARDIORESPIRATORY
HEART HEALTH ENDURANCE
AND THE FITT PRINCIPLE
PYRAMID

S t u d e n tStudent
A s s e s sAssessment
ment - continued
NASPE Standards:
Name
7. WhichStandard
FITT Principle variable is changed
1: Demonstrates wheninyou
competency increase
motor the length
skills and of a run
movement from 1needed
patterns mile toto
2 miles?
1. Heart rate monitors provide:
perform a variety of physical activities.
a.a. Analysis
Frequency of future heart problems
Standard
b.b.
An
Intensity2: Demonstrates
exercise an understanding of movement concepts, principles, strategies,
plan for improvement
and
c.c. tacticsfeedback
Instant
Time as they apply
of thetointensity
the learning
level and performance of physical activities.
d.d.
Type
Information regarding muscular strength
Standard 3: Participates regularly in physical activity.
Standard
8. According
2. The heart 4:
to thehealth
FITTAchieves
Principle,
pyramid and maintains
ishow to: ashould
intense
used health-enhancing level of physical
your cardiorespiratory fitness.
endurance exercise be?
a.a. 65%
Help to
a 85%
person of the
work maximum
at the heart
correct rate
intensityor RPE
level of 4
Standard 5: Exhibits responsible personal and social behavior that respects self and others in
b.
b. 50% to
Help
physical 65% of
aactivity
person the maximum
climb
settings. to the topheart
levelrate
of theor pyramid
RPE of 3
c.c. Help
35% to 50% ofincrease
a person the maximum heartendurance
muscular rate or RPE of 2
Standard
d.d. Help
Above 6: Values
a 85%
person thephysical
of lose maximum
unwantedactivity
heart for health,
rate
weight or RPE enjoyment,
of 5 challenge, self-expression, and/or
social interaction.
9. What is thebest
3. The FITTwayPrinciple
to increaserecommendation for the
cardiorespiratory time that is
endurance willto:give you the most benefit from your
cardiorespiratory
a. Work at the workout?
max level of the pyramid
a.b. Work
60 minutes
at the heart health level of the pyramid
b.c. Work
30 minutes
at the base level of the pyramid
c.d. Do
20 minutes
10 push-ups in between wind sprints
d. 5 minutes
4. Which of these conditions has not been linked to inactivity?
10. Increasing
a. Heartthe speed
disease or pace of swimming laps affects the
a.b. Osteoporosis
frequency
b.c. Muscular
intensity dystrophy

CARDIORESPIRATORY ENDURANCE AND THE FITT PRINCIPLE

c.d. Obesity
time
d. type
5. According to the FITT Principle, cardiorespiratory endurance training should be performed:
11. Using a.theThree
table below, fill in the
to five times perFITT Principle recommendations for improving cardiorespiratory
month
endurance.
b. Twice a week
c. Twice a day
d. Five times per week (F) - Frequency (I) - Intensity (T) - Time (T) - Type
Components of Fitness
(Sessions per Week) (% of MHR or RPE) (Minutes) (Activity)
6. According to the FITT Principle, how many minutes a day should be in the Heart Health level:
Cardiorespiratory
a. 45 minutes
Endurance
b. 60 minutes
c. 20 minutes
d. 30 minutes

7. The age-adjusted formula for finding your maximum heart rate is 220 minus a person’s:
HEART HEALTH PYRAMID

a. Age
b. Weight
c. Resting heart rate
d. Mile run time

. © 2008
© 2008 Focused
Focused Fitness
FitnessAll
All rights
rights reserved.
reserved.
1.54
1.1
© 2008 Focused Fitness All rights reserved.