PHYE 105 Walking for Fitness
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TERMS OFFERED

COURSE DESCRIPTION

Walking is one of the safest and most effective forms of exercise to improve or maintain physical fitness and psychological well-being.  This course designed for all ages and levels of fitness will a) outline the necessary skills, including efficient body mechanics, and concepts for a lifetime of walking enjoyment; b) present pre and post assessments to chart progress; c) provide for weekly goal setting incentives for students who will be supplementing the class with regular walking workouts; and d) focus on fun and a variety of group walking experiences.

PREREQUISITES

One pair of good, supportive walking shoes.

Fitness Walking Everyone by Kathryn Davis

Optional sources of additional information: 

            222.fitnesslink.com/

            www.healthgate.com/healthgate/a.home.html

            The Walking Magazine

            www.cyberdiet.com/

1.         Attend class regularly.

2.         Dress in appropriate walking attire for indoor and outdoor activity.

3.         Bring notebook and pen for first segment of class devoted to such topics as:

            (a)        The art of walking “well”.

            (b)        Outsmarting the fat cell and other weight management strategies.

            (c)        “Agony of de feet”.

            (d)        Yoga for walkers/walking as a meditation in motion.

4.         Complete pre and post fitness assessments.

5.         Read chapters and complete lab assignments, i.e., walking technique evaluation, target heart rate range.

6.         Designate a weekly goal for walking workouts, which you will carefully chart in journal.

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EXPECTED OUTCOMES

Upon successful completion of the fitness walking course, students will be able to:

1.         Describe basic components of fitness:  cardiovascular endurance, muscular strength, muscular endurance, flexibility and body composition.

2.         Develop and implement a personal fitness program based on safe training guidelines.

3.         Learn select strategies to enhance healthy eating, appropriate weight control and stress management.

4.         Demonstrate at least three walking techniques.

5.         Identify motivational strategies for successful exercise compliance.

6.         Increase personal fitness level and associated mental/emotional well being.

GRADING PRACTICES

A =      Attend every class with no less than 1 absence. Complete assessments, assignments and supplement walking workout with a minimum of 2-3 fitness or power walking workouts per week (workouts must be a minimum of 20 minutes in length) and charted in log.

Complete written exam.
Choose one of the following options:

- make a 5-7 mile practice walk with instructor.

- join the field trip to Malad Gorge.

- participate in an organized walk of choice for fun.

- organize a walk as a class.

B =      The student completes 80-90% of all the activities successfully.

C =      The student completes 70-80% of all activities successfully.

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