Course Outline for Physical Education Activity WLK2
Advanced Walking for Fitness

Effective: Fall 2024
SLO Rev:
Catalog Description:

PEAC WLK2 - Advanced Walking for Fitness

0.50 - 2.00 Units

This is course is for students of intermediate-to-advanced fitness levels who would like to utilize walking as a fitness enhancing activity. Walking routes are on campus and will utilize the stadium bleachers, stairs and track. Multiple discussion topics will include: interval training, fitness and health assessment, equipment and safety, walking techniques, motivation, nutrition basics, program design and evaluation. Students will learn about target heart rate training and recording and monitoring their heart rate in this course.
Prerequisite: PEAC WLK1.
0835.00 - Physical Education
Optional
Type Units Inside of Class Hours Outside of Class Hours Total Student Learning Hours
Laboratory 0.50 - 2.00 36.00 - 108.00 0.00 36.00 - 108.00
Total 0.50 - 2.00 36.00 - 108.00 0.00 - 0.00 36.00 - 108.00
Measurable Objectives:
Upon completion of this course, the student should be able to:
  1. demonstrate a knowledge of "Target Heart Rate Training";
  2. demonstrate the ability to walk at a pace which will enhance their cardiovascular level of fitness and reach the target heart rate;
  3. demonstrate the ability to monitor and record individual heart rate (BPM) prior, during and after exercise;
  4. demonstrate an understanding of the principles of static, ballistic and dynamic flexibility protocols;
  5. demonstrate an understanding of "warming up" and "cooling down" principles related to exercise;
  6. demonstrate a basic understanding of the principles of utilizing fat as fuel source at the cellular level.
Course Content:
  1. Target Heart Rate Training- 60%- 80% and the effects upon the body.
  2. Different energy systems involved w exercise and training- which are utilized according to: time exercised, "pace" exercised, intensity, type, etc.
  3. Waist to hips ratio and its relationship to diabetes and hypertension 
  4. Fitness walking benefit (automatics, selected, maximize).
  5. Motivation concepts and strategies.
  6. Health and fitness assessment (pre-and post-tested).
  7. Cardiovascular (heart rate measures, blood pressure, cholesterol, and Rockport 1-mile test)
  8. Body composition
  9. Selected flexibility and strength tests
Methods of Instruction:
  1. Demonstration/Exercise
  2. Lecture/Discussion
  3. Textbook reading assignments
  4. Distance Education
Assignments and Methods of Evaluating Student Progress:
  1. Design a personalized fitness walking program. Consider: your current level of fitness, individual goals and assessments to be achieved in a two month time period.
  2. Read the chapter on workout intensity (energy systems involved) and write a paper describing methods to increase workout intensity.
  3. Identify and evaluate a local walking site. Include: (1) location; (2) accessibility; (3) cost; (4) difficulty (terrain, walking surface), assign trail rating using AVA standards; (5) safety; (6) availability of water and restroom facilities. Include map, if possible
  1. Exams/Tests
  2. Lab Activities
  3. Quizzes
  4. Final Examination
  5. Class Participation
Upon the completion of this course, the student should be able to:
  1. Work within a group, or team, to solve problems
  2. Demonstrate and explain the physiological reasons for performing a proper warm up.
Textbooks (Typical):
  1. Meyers, Casey (2021). Walking: A Complete Guide to the Complete Exercise Human Kinetics.
Abbreviated Class Schedule Description:
This is course is for students of intermediate-to-advanced fitness levels who would like to utilize walking as a fitness enhancing activity. Walking routes are on campus and will utilize the stadium bleachers, stairs and track. Multiple discussion topics will include: interval training, fitness and health assessment, FITT principles, equipment and safety, walking techniques, motivation, nutrition basics, program design and evaluation. Students will learn about target heart rate training and recording and monitoring their heart rate in this course.
Prerequisite: PEAC WLK1.
Discipline:
Kinesiology*, or Physical Education*