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Effective: Summer 2013

Prerequisites: Prerequisite: PHED 27.
Advisory: Advisory: This course is included in the Cardio Fitness family of activity courses.
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 -
  • Design and practice personal training programs for increased cardiovascular benefits
  • Demonstrate proper body mechanics for fitness walking
Description -
Development of advanced walking skills for fitness and athletic walkers. Including program customization and how walking fits into a healthy lifestyle.

Course Objectives -
The student will be able to:
  1. Describe three Levels of Walking
  2. Understand Training Guidelines
  3. Use training Formulas and Charts
  4. Define the Variations of walking
  5. Define Cross-Training
  6. Understand the importance of nutrition as part of the walking program
Special Facilities and/or Equipment -

Course Content (Body of knowledge) -
  1. Level of Walking
    1. Health Walking
    2. Fitness Walking
    3. Athletic Walking
  2. Understand training guidelines
    1. Planning the walking program
    2. Taking it easy
    3. Evaluating your program
  3. Use of Training Formulas and Charts
    1. Resting Heart Rate Formula
    2. Rating of Perceived Exertion(RPE)
    3. Estimating Calories
    4. 10,000 Steps
    5. Charting
      1. Honesty
      2. diligence
      3. time
      4. feelings
      5. Physical signs.

  4. Variations of walking
    1. Nordic Walking
    2. Retro Walking
    3. Run Walking

  • Cross Training
    1. Aerobic Activities
    2. Anaerobic Activities
    3. Flexibility and Stability
  • Nutrition
  • 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 use of one of the following rating of RPE,10,000 steps, estimating calories or heart rate formula.
    Representative Text(s) -
    Iknoian Therese: Fitness Walking 2nd Edition: Champaign, IL: Human Kinetics, 2005

    Disciplines -
    Physical Education
    Method of Instruction -
    Lecture, Laboratory, Demonstration.
    Lab Content -
    May include but is not limited to:
    1. Health Walking
    2. Fitness Walking
    3. Athletic Walking
    4. Rating of Perceived Exertion(RPE)
    5. Nordic Walking
    6. Retro Walking
    7. Run Walking
    Types and/or Examples of Required Reading, Writing and Outside of Class Assignments -
    The student will keep a written log documenting their personal improvement of their fitness level.
    The student will read journals, handouts, articles, applicable internet sites for personal research related to intergrading walking into a healthy lifestyle.