REEDLEY COLLEGE
Fitness Walking
P.E.  16
Mon. –Wed.  12:00 – 1:20
Aug.  13  -  Oct.  30,   2013

COURSE DESCRIPTION
	This course is designed for students to increase each individual’s level of cardiovascular and muscular endurance. It is also designed to make students aware of why, what, and how important “walking” can be to help with general wellness and weight control.

PARTICIPATION
	Your participation is very important.  You will be allowed 3 absences without penalty.  After the 3rd absences, your grade will drop one grade level, and continue to drop.  Late after 12:10, is considered an absence & 3 tardies (12:06-12:10) will constitute an absence.  You must participate and apply the knowledge/skills each class meeting, making “mastery attempt.”  Not participating in class or not wearing proper attire will result in NO Credit for the day, which will result in an Absence.
0 Absences =  A+
                                               1-3         “        =  A
                                                  4         “        =  B
                                                  5         “        =  C
                                                  6         “        =  D
                                                  7         “        =  F
On the 8th absence, your current overall grade drops a whole letter grade.
*** This P.E. Dept. no longer allows make ups for absences.  Student will need to choose absences wisely!

THREE CONSECUTIVE ABSENCES, without notification and not attending class on a regular basis, the student will be dropped from class.  It is the students RESPONSIBILITY to drop a class you do not want to attend.

PERFORMANCE
	Your performance grade will be based on the quality of your workout according to your age and your Rockport Test.  You must show a substantial improvement each time you take the skills test to obtain a better grade.  Not taking a  skills test will drop your grade (1) grade level.  All skill grades will be averaged out for the Final skills grade.

PARTICIPATION          34%                       PERFORMANCE SCORES          33%
WRITTEN EXAMS         33%                    = FINAL GRADE             

Grading Policy
	A++ =  107 ½% and Above
	A+   =  102 ½%  -  107%  of total points  + Ex. Credit
	A     =   90% - 102%          “     “        “             “
	B      =  80%  -  89%           “     “        “             “
	C     =  70%  -  79%           “     “        “             “
	D     =  60%  -  69%	          “     “        “             “ 
	F      =   50%  and  Below
TEXT: Fitness Walking – Therse Iknoian

INSTRUCTIONAL CALENDAR FALL  2013
	Aug.  12  (M) Instruction Begins
	Aug.  23  (Fri) Last day to drop with refund.	
	Aug.  30 (Fri) Last day to drop without a “W”.  
	Sept.   2 (M)  Labor Day Holiday
	Sept. 13 (Fri)  Last day to change a class To/From  Pass/No Pass
	Oct.  11 (Fri)  Last day to drop a Semester Course
	Oct.  11  (Fri)  Mid-term
	Nov.  11 (Mon) Veteran’s Day Holiday
	Nov.  28-29 (Th-Fri) Thanksgiving Holiday
	Dec.    9-13 (M-F)  Final Exams Week

NOTE  ***
Students must dress out and participate in all class sessions.  Proper attire must be worn  includes:  exercise clothing,  tennis shoes and socks. SELECTING THE PROPER SHOE IS VERY IMPORTANT IN REDUCING THE RISK OF THE INJURY TO FEET, KNEES, ANKLES AND SHINS.    Not wearing proper attire will not allow you to participate;   which will result in an absence! 

Reedley College – 638-3641 – Leave messages for Bobbi Monk
                                 Voice-mail – Ext. 6641     / office  ext. 3672
           E-mail – bobbi.monk@reedleycollege.edu
Accommodations for students with disabilities-include this statement on syllabus.  If you have a verified need for an academic accommodation or materials in alternate media (i.e., Braille, large print, electronic tex , etc.) per the American with Disabilities Act (ADA) or Section504 of the Rehabilitation Act, please contact me as soon as possible.

	
TEST DATES:     Fall 2013

Aug.  13  (Tue)    Blood pressure /Pulse / Calculate THR / walk track
Aug.  15 (Thur)   Walk track

Aug.  20  (Tue)    Ouiz on Syllibus – 5 things which affect your Grade ( 5pts)  / Walk                 
Aug.  22 (Thur)   Extra Credit Due – Pulses & Calculate (1) THR  (10pts)   &
                                    1st Mile Walk Test
Aug.  27 (Tue)   Walk
Aug.  29 (Thur)  Walk

Sept.    3 (Tue)  Walk
Sept.     5(Thur)   Study-session  -  Bring studyguide  / Walk

Sept.   10(Tue)   Walk
Sept.  12 (Thur)  Written Exam / Walk
                                                                                                                                                                                Sept.   17(Tue)   Walk
Sept.  19 (Thur)  2nd  Mile Walk test

Sept.  24 (Tue)  Walk
Sept.  26 (Thur)  Study session – Bring studyguide / walk

Oct.       1 (Tue)  Walk
Oct.       3 (Thur) Written Exam / Walk

Oct.       8 (Tue) Walk
Oct.    10  (Thur)  3rd Mile Walk Test

Oct.    15 (Tue)     Walk
Oct.     17 (Thur)    Walk

Oct.     22  (Tue)  Written Exam  /  Extra Credit Due- Healthy Recipe
Oct.      24 (Thur)   Walk       
                                                                                                                                                                                 Oct.      29(Tue)  Blood Presser / Pulse / 4th Mile Walk test
Oct.       31(Thur)  Last day of class ( Must attend)

****If you must miss a test, prior arrangements must be made with the instructor,  or    No make ups will be allowed.         NO EXCEPTIONS!!!!

Fitness Walking Study Guide
                
Man has used exercise in an attempt to Improve:
1.	Athletic performance                  3.  Recover from injury
2.	Prevent illness                               4.  Slow down the aging process

The Five Components of Fitness are:
1.	Cardiovascular Endurance        4.  Body Composition
2.	Muscular Endurance                    5.  Flexibility
3.		Muscular Strength
Fitness Experts consider – Cardiovascular endurance to be the Most Important component because it helps in Preventing and Controlling Cardiovascular disease.

Our body is composed of (2) types of Fat:
1.	 Essential fat                                    2. Stored fat  -  expandable fat

The Surest Path to Personal fitness and Wellness is a Commitment to a “Healthy Lifestyle”

The Four types of Walking are:
1.	Strolling – casual for a person who is recovering from an illness.
2.	Fitness – done to improve “Your” cardiovascular (aerobic) fitness level.
3.	Power – walking enthusiasts that want to Intensify the effects of the exercise.
4.	Race – primarily competitive athletes.
Which type(s) should “WE” be doing and why?      Fitness and Power – to help Improve one’s cardiovascular (aerobic) fitness level.

Practical Advantages of walking are:
1.	 Can be enjoyed by people of all ages.
2.	 Can be done virtually anytime, anywhere.
3.	  Walking is in expensive.             Just “Need” a Good pair of Supportive shoes.
4.	  Less likely to result in injury.
5.	  It is painless.
6.	  It should be Fun.
7.	  Great fitness activity.

Physiological Benefits of walking, that make “Positive” changes to your “Cardiovascular” and “Respiratory” systems  are:
1.	 Improves cardiovascular (aerobic) endurance.
2.	 Stronger, more elastic heart muscle.
3.	 Increases Stroke volume.
4.	 Decreases Resting Heart Rate.
5.	  Increases Heart efficiency.                     Contracts more forceful and fewer times.
6.	 Stronger, more elastic Blood vessels.                             More resistant to pressure.
7.	  Decreases Blood pressure.
8.	  Improves Venous return.
9.	  Improves Coronary blood flow.
10.	  Increases Blood volume.
11.	  Increases Lung function.
12.	  Improves Lipid profile.                        Lowers blood lipids and blood cholesterol.
13.	  Increases Cardiovascular (aerobic) capacity.   

There are other “Specific” Benefits you can enjoy as a “Regular” fitness walker:
1.	 Increases energy                                  6.  Reduces Stress
2.	Improves Muscular endurance        7.  Improves (increases) self-esteem
3.	Improves Flexibility                             8.  Helps maintain a desirable body weight
4.	Increases Bone density                       9.  Improves Appearance
5.	Improves Immune function             10.  Should be Fun and Enjoyable. 

What does F. I. T. mean?
 	F  =  Frequency – best if done at least (3) times per week.
              I  =  Intensity – best if done at (60% - 80%) effort.
             T  = Time – best if done at least 20 mins. Per day.

Poor Posture and Mechanics leads to Increased Stress to not Only  the: 1. Lower back  but on  2.  all weight-supporting bones,  3.  Joints and  4.  ligaments of the lower body.

Good Posture alignment is basic to Good walking technique.  It is the “First” Most Important component of good body mechanics.

The “Second” Most Important component of good body mechanics is – Full, Deep, Relaxed, breaths.       ( In nose – Out nose)
 
Arm action:  1. Arms relaxed   2. elbows flexed about 90degrees   3. hands slightly closed and relaxed.   The Faster you swing your arms, the faster your legs move.   

Head and back need to be erect, shoulders back and head and neck erect and eyes looking ahead and slightly down ward.  Stride is slightly forward, lean of body from the ankles.

Walkers can use certain techniques to “Increase” the Aerobic challenge, as well as “Energy” they use per workout by:
1.	  Quickening the pace                             4.  Using weighted belts or vests – NO hand or
2.	  Doing Interval training                                                                                        ankle weights
3.	  Swinging arms faster                           5.  Walking up hill

1.	Walking is a Low impact activity which has a “Low” risk of injury
2.	Wearing improper shoes has  “Everything”  to do with walking and injuries.
3.	Wearing a weighted belt or vest while walking is a much better choice that using hand or ankle weights.
4.	As you become more Aerobically fit, your body will require Less energy to function efficiently.
5.	Basic fundamentals of walking, one Most Important, it helps reduce injuries and insures enjoyment, free from discomfort,  “Requires” – a Good pair of shoes.  It is the most “important” equipment for a walker.

Purpose of Warming -up  
1.	 Get body prepared for exercise
2.	To prevent   “muscle”  injury
Methods of Warming-up                  
1.	Easy walking                                      3. Performing activities related to activity
2.	Mild exercises

Purpose of Cooling-down
1.	To allow the body to recover from the work out   (lower heart rate)
2.	To prevent “Pooling” into lower extremities, prevent dizziness and possible fainting.
Methods of Cooling-down
1.	Easy walking                                    3. Light activity, anything non-vigorous
2.	Static stretching

What does  R.  I.  C.  E.  mean?
      R = rest
       I  = Ice immediately after an injury – Ice every 2 hrs. / 4 times a day for about 15 – 20        
mins. a session,  for up to 24-48 hrs.
       C= compression – wrap or have it taped for about 72 hrs.
       E = elevation – limits swelling by decreasing the pooling of blood from the force of		  gravity

What are some common walking-related Musculoskeletal injuries?
1.	Metatarsalgia – pain and fatigue along ball of the foot
2.	Chronic lower –leg pain
3.	Heel spurs
4.	Plantar Fascities – inflammation of the sole of the foot (heel-toes)
5.	Sprained ankles
6.	Shin splints
The “Achilles tendon” connects the calf muscle (gastrox) to the heel of the foot.  These are some of the Most frequent causes of Inflammation:  1. Wearing improper shoes,  2. Walking 	up hill,  3.  Not having a stretching program.

These are common walking skin conditions:  1. Blisters  2.  Calluses  3.chafing.