FAW 106F4 - Individual Fitness: Walking

1 Credits, 2 Contact Hours
0 lecture periods 2 lab periods

Cardiovascular conditioning, improved fitness, and weight management through various walking workouts. Includes introduction to walking, personal safety and preparation, components of training, correcting common faults, designing your training program, and race walking techniques.

Information: May be taken two times for a maximum of two credit hours. If this course is repeated, see a financial aid or Veteran’s Affairs advisor to determine funding eligibility as appropriate.

1. Apply the concepts of training by designing a goal- based personal walking program.
2. Demonstrate an improvement in cardiovascular endurance, strength, and/or flexibility.
3. Demonstrate the ability to adhere to an exercise program.

1. Introduction – Why Walk?
   1. Fitness benefits
   2. Walking for weight management
   3. Introduction to training terms
   4. Equipment: finding the right shoe
   5. Keeping a walking journal
   6. Pedometers and other gadgets
2. Personal Safety and Preparation
   1. Assessing health risks
   2. Principles and safety considerations of warming up and cooling down
   3. Hydration
   4. Nutrition
   5. Over-training and injury
3. Components of Training
   1. Distance and endurance
   2. Pace and speed
   3. Strength and flexibility
   4. Cross training
   5. Zone training
   6. Heart rate monitor vs. Rate of Perceived Exertion (RPE)
4. Correcting Common Faults
   1. Over-striding
   2. Foot position
   3. Body alignment
   4. Balance and uneven terrain
   5. Walking up and down gradients
5. Designing Your Training Program
   1. Base building
   2. Hard and easy method
   3. Introducing speed
   4. Hills
   5. Goal setting

VII.   Introduction to Race Walking Techniques