Course Outline for Physical Education Activity WLK3
Advanced Cardiovascular Fitness thru Walking

Effective: Fall 2024
SLO Rev:
Catalog Description:

PEAC WLK3 - Advanced Cardiovascular Fitness thru Walking

0.50 - 2.00 Units

Designed to develop advanced cardiovascular fitness through walking and a series of supplemental exercises.
Prerequisite: PEAC WLK2.
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 an understanding of interval training;
  2. demonstrate the ability to interval train between 85% and 65% target heart rate to develop cardiovascular fitness;
  3. demonstrate how to circuit train within a walking routine to develop total body fitness;
  4. identify the five areas of fitness and give examples of each area;
  5. identify the essential nutrients and their contribution to developing fitness.
Course Content:
1. The energy systems and where the aerobic/anaerobic contributions take place.
2. Interval training and the energy systems.
3. Determining training zones, specifically 60%, 65%, 70%, 80% and 90% efforts.
4. Areas of Fitness.
5. How to develop each area of fitness.
6. Designing a walking circuit routine.
7. Essential nutrients and their contribution to health and fitness.
Methods of Instruction:
  1. Demonstration/Exercise
  2. Discussion Seminar
  3. Textbook reading assignments
  4. Written assignments
  5. Practice/Demonstration
  6. Distance Education
Assignments and Methods of Evaluating Student Progress:
  1. Read the chapter on interval training. Write a paper showing your target heart rate training numbers for 65% and 85%. Explain how these numbers are crucial to proper interval training.
  2. Read the chapter on the five areas of fitness. Demonstrate to the class three exercises that can be incorporated to improve in at least three of the areas of fitness.
  3. Design a walking circuit routine that contains at least eight exercises that will improve the areas of strength, flexibility and core strength.
  1. Class Work
  2. Class Participation
  3. Exams/Tests
  4. Oral Presentation
  5. Class Performance
  6. Final Performance
Upon the completion of this course, the student should be able to:
  1. Work within a group, or team, to solve problems
  2. Demonstrate improved fitness, and overall wellness, by participating in a consistent training program
Textbooks (Typical):
  1. Meyers, Casey (2021). Walking: A Complete Guide to the Complete Exercise Human Kinetics.
Abbreviated Class Schedule Description:
Designed to develop advanced cardiovascular fitness through walking and a series of supplemental exercises.
Prerequisite: PEAC WLK2.
Discipline:
Kinesiology*, or Physical Education*