Print Version

Effective: Summer 2013

Advisory: Advisory: This course is included in the Cardio Fitness family of activity courses; not open to students with credit in H P 16.
Grade Type: Letter Grade, the student may select Pass/No Pass
Not Repeatable.
FHGE: Lifelong Learning Transferable: CSU/UC
3 hours laboratory. (36 hours total per quarter)

Student Learning Outcomes -
  • Demonstrate proper body mechanics for fitness walking
  • Design and practice personal training programs for increased cardiovascular benefits
Description -
Introduction to fitness walking. Includes basic principles of exercise and how they relate to fitness walking.

Course Objectives -
The student will be able to:
  1. recognize health benefits of fitness walking.
  2. explain the concepts of fitness walking.
  3. discuss misconceptions of walking.
  4. demonstrate and practice proper body mechanics involved in walking.
  5. discuss sound techniques for preventing, recognizing, and caring for common exercise related injuries.
  6. formulate personal walking program.
Special Facilities and/or Equipment -
None required.

Course Content (Body of knowledge) -
  1. Health benefits of walking
    1. Cardiovascular fitness
    2. Muscle endurance
    3. Flexibility
    4. Body composition
    5. Weight control
  2. Walking techniques
    1. Arm swing
    2. Leg stride
    3. Foot placement
    4. Arm/leg synchronization
  3. Cardiovascular training principles
    1. Intensity
    2. Duration
    3. Frequency
  4. Prevention and care of injuries
    1. Strains and pulls
    2. R.I.C.E. principles
    3. Proper diet
    4. Nutrient analysis
    5. Dietary fluids
  5. Cultural and ethnic influences in walking programs
Methods of Evaluation -
  1. Physical skills and techniques will be assessed by direct instructor observation
  2. Design for personal walking program
  3. Log of completed walks, mileage and heart rates
Representative Text(s) -
Caron, Marnie. Walking for Fitness the Beginners Handbook. British Columbia. Canada: Greystone Books, 2007.

Disciplines -
Physical Education
Method of Instruction -
  1. Lecture
  2. Laboratory
  3. Demonstration
Lab Content -
  1. Health benefits of walking
  2. Walking Techniques
  3. Cardiovascular Training Principles
D . Prevention and care of walking injuries
Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
The student will read journals, handouts, applicable internet web sites for personal research related to improving their endurance and health.