Student Study Guide
Chapter 12: Achieving Cardiorespiratory Fitness

1. Why is Cardiorespiratory fitness important for good health?
• Stronger heart muscle pumps more blood with each beat and has a
longer rest phast in each cycle, resulting in a lower heart rate.
• Increases number of red blood cells
• Increases amount of hemoglobin
• Lowers blood pressure
• Produces more efficient breathing by increasing the amount of air with
each breath, resulting in fewer breaths per minute
• Increases amount of oxygen taken from the air.
• More efficient removal of carbon dioxide and other waste products
from the body

2. Why do highly fit individuals generally have low resting heart rates?
A strong heart muscle pumps more blood with each beat, so it does not
have to pump as often to supply the body with the necessary blood.

3. What factors determine if an exercise program is aerobic?
Aerobic means “with oxygen” and refers to activities in which the oxygen
supply is sufficient to meet the body’s demand for oxygen. Aerobic activities
involve the rhythmic use of large muscle groups over a prolonged period of time.

4. What are some of the benefits to your cardiovascular system from
participating regularly in aerobic exercise?
• Stronger heart muscle pumps more blood with each beat and has a
longer rest phast in each cycle, resulting in a lower heart rate.
• Increases number of red blood cells
• Increases amount of hemoglobin
• Lowers blood pressure
• Produces more efficient breathing by increasing the amount of air with
each breath, resulting in fewer breaths per minute
• Increases amount of oxygen taken from the air.
• More efficient removal of carbon dioxide and other waste products
from the body

5. What are the benefits of exercising within your target heart rate training
zone?
You are exercising hard enough to make your heart stronger but not so hard to
exceed a safe upper limit for your heart rate.
6. Describe three benefits of warming up properly.
• Heart rate gradually increases from the resting rate.
• Temperature within the muscles increases.
• Chances of muscle soreness and injury are reduced.

7. How does the recovery heart rate relate to your fitness level, intensity and
duration of the workout?
Checking your recovery heart rate gives you information regarding the quality
of the exercise that you performed. Five minutes after you finish your
exercise, your heart rate should be 120 beats per minute or below, and after 10
minutes, it should be 100 BPM or below. If your heart rate is still elevated, it
is possible that the exercise intensity was too high or the duration was too long.

8. Why is cooling down after working out important?
The cool down phase allows the body to return to its starting point. It prevents
pooling of blood in the lower extremities which can cause dizziness or fainting
when blood is not returned fast enough to the heart or brain.

9. How long should each part of the exercise session (warm-up, exercise
phase, cool down and muscle toning) take?
Warmup (5 to 10 minutes), exercise program (20-30 minutes), cool down
(5- 10 minutes) and muscle toning phase (10-12 minutes).

10. Describe how interval training differs from a slow jogging program.
Interval training involves alternating periods of high intensity exercise with
periods of rest.

11. Using the FITT model describe how the principles of training apply to
achieving cardiorespiratory fitness.
Frequency – 3-5 days per week
Intensity- 60-85% of maximum heart rate
Time – 20-60 minutes of continuous activity
Type – Large muscle movement – walking, cycling, jogging, swimming,
aerobic exercise to music – that can be maintained at the appropriate intensity

12. What is the importance of knowing your target heart rate zone?
It indicates whether you are exercising hard enough to make your heart
stronger but not so hard to exceed a safe upper limit for your heart rate.

13. List five suggested cardiorespiratory exercise programs.
Aerobic activities such as walking, running, stair-climbing, cycling,
swimming, rowing, dancing, skating, cross-country skiing, jumping rope, and
endurance games.