Walking

Required Materials:

 The following equipment may be helpful.

• Heart Rate Monitor
• MOVband
• Resistance Band

 Technical Requirements

A PDF reader and a word-processing program are required for this course. It is also recommended that you have either a Flash player or MP4 player.

• Flash Player
• Adobe Reader
• QuickTime MP4 Player
• Word Processing Programs:
• Microsoft Word
• Open Office

Syllabus:

Unit 1: Getting Started

• 1 Fitness Assessment & Analysis

In this section you will be learning how to complete a Fitness Assessment. By the end of this section you should be able to do the following:

• Explain what area of fitness each test assesses
• Successfully complete a personal self-assessment
• Explain your opinion on the accuracy of fitness assessments
• Describe how to set appropriate fitness goals

• 2 Getting Started

In this section you will learn more about starting a walking program. By the end of this section you should be able to do the following:

• Plan safe and effective workouts
• Apply the FITT principals to a walking program
• Start a walking program

• 3 Training Plan

In this section you will learn more about keeping a walking log and how to choose an appropriate training plan. By the end of this section you should be able to do the following:

• Explain the importance of keeping a walking log
• Determine what level of walker you are
• Understand what an appropriate training program for your walking level should entail
• Find or create an appropriate training plan

• 4 Motivation & Goal Setting

In this section you will learn the fundamentals of setting walking goals. By the end of this section you should be able to do the following:

• Describe the steps for setting appropriate goals
• Describe how to set appropriate fitness goals
• Set fitness goals for the end of the semester

Unit 2: Walking Mechanics

• 1 Warm Up & Cool Down

In this section you will be reviewing the importance of warming up, cooling down, and stretching. By the end of this section you should be able to do the following:

• Explain the importance of a proper warm up and cool down
• Describe appropriate ways to warm up and cool down
• Perform stretches that are appropriate for walkers

• 2 Walking Technique

This section discusses the proper walking form, as well as additional exercise techniques. By the end of this section you should be able to do the following:

• Describe how to walk with proper form.
• Apply knowledge of walking form to your own walking.
• Apply proper exercise technique.

• 3 Principles & Training Zones

This section discusses the FITT principles applied to walking, as well as heart rate training zones. By the end of this section, you should be able to do the following:

• Apply the FITT principles to Walking
• Identify the different heart rate training zones
• Explain the benefits of working in the different zones
• Determine which training zones are appropriate for your walking workouts

Unit 3: Safety & Equipment

• 1 Rules & Safety

This section focuses on safety rules and guidelines as well as illness and injury prevention. By the end of this section you should be able to do the following:

• List at least ten safety rules and guidelines
• Explain what to do if trouble arises while you are walking
• Describe precautions to take to prevent an injury
• Explain basic first aid procedures to follow when an injury occurs
• Understand the importance of contacting a medical professional for any health concerns

• 2 Walking in the Elements

This section outlines the rules and guidelines for walking in the heat and cold. By the end of this section you should be able to do the following:

• Recognize the potential dangers of walking in the heat
• Describe precautions you should take when walking in the heat
• Recognize the potential dangers of walking in the cold
• Describe precautions you should take when walking in the cold

• 3 Walking Shoes & Equipment

This section focuses on walking shoes and other walking equipment. By the end of this section you should be able to do the following:

• List things to look for in a pair of walking shoes
• Evaluate your own footstrike
• Determine what type of walking shoe might be most appropriate for you
• Describe the best type of clothing to wear when walking
• Explain the purpose of a variety of other walking equipment

Unit 4: The Walking Scene

• 1 Benefits of Walking

This section outlines the physical, mental, and emotional benefits of walking. By the end of this section you should be able to do the following:

• Explain the physical, mental, and emotional benefits of walking
• Analyze the benefits of walking seen in your own life
• Explore the benefits of hiking

• 2 Speed Training & Race Walking

This section focuses on speed training. By the end of this section you should be able to do the following:

• Explain various ways to properly increase your speed
• Perform a speed training workout
• Explain what race walking is

Unit 5: Overall Wellness

• 1 Diet & Exercise

This section discusses proper nutrition and diet for walkers. By the end of this section you should be able to do the following:

• Explain the importance of eating a balanced diet
• Explain the purpose of each nutrient
• Explain any dietary demands that are specific to runners or athletes

• 2 Cross Training

This section discusses the benefits of cross-training. By the end of this section you should be able to do the following:

• Define cross-training
• Explain the benefits of cross-training
• Describe how to appropriately cross-train

Unit 6: Post Assessment

• 1 Post Assessment

Congratulations! This is the last unit and section in the course. In this section you will be completing a Post Assessment and analyzing your progress throughout the course.