Transcript Exercise Walking - An Absolutely Essential Component of Any PE

Exercise Walking - An Absolutely Essential
Component of Any PE Program
"Walking is Man's
Best Medicine“
~Hippocrates
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Why Teach Walking
Answer
• Walking is the most popular activity in
the USA (compare to POLAR survey)
• Neglected
• Can be performed regularly for long
periods of time (aka until you’re old)
• Low impact, any place, any weather
• Minimal equipment :)
Benefits
• Sustained walking sessions for a minimum period of
thirty to sixty minutes a day, five days a week, with
the correct walking posture, reduces health risks
and has various overall health benefits, such as
reducing the chances of cancer, type 2 diabetes,
heart disease, anxiety and depression. Life
expectancy is also increased even for individuals
suffering from obesity or high blood pressure.
Walking also increases bone health, especially
strengthening the hip bone, and lowering the more
harmful bad low-density lipoprotein (LDL)
cholesterol, and raises the more useful good highdensity lipoprotein (HDL) cholesterol.
Warm Up
Why even have one?
• Dynamic flexibility
• Walking specific arm circles, trunk
twists, ankle rolls,
toe ups, slow
leans
Types of Walks
What kinds of walks exist?
How do you differentiate them?
Types of Walks
Race walking - uses more muscles than
running & burns more calories per hour.
It's easier on the joints and leads to
fewer injuries. Two rules: one foot in
contact and walk over straight leg. The
hip swiveling allows for a longer stride;
looks a bit like a waddle.
Popular overseas
http://www.youtube.com/watch?v=WpPi
CpvnEII&feature=related (Trevor)
http://www.youtube.com/watch?v=fsH9q
SVgCDc (training video)
Types of Walks
Power walking – body weight can be
anywhere that’s comfortable to the
walker (typical not as high as race
walking). Free from two rules of race
walking. The emphasis is on a full arm
swing and driving feet through. There
are several variations.
• http://www.youtube.com/watch?v=55fl
VWE0wkA (Aussies)
• http://www.youtube.com/watch?v=gkn
H0pQwohc&feature=channel (how to)
• http://www.youtube.com/watch?v=Qxu
UpVxhdC4 :)
Types of Walks
Fitness walking
– 3 and 5 mph
– Exercise in training zone, burns roughly
300-500 calories per hour, depending
on speed, fitness level, and body size
– Best to begin fitness walking on a
smooth, level surface in an area where
you won't have to make frequent stops
for traffic lights, stop signs, and people
Types of Walks
Leisure walking
– Speeds under 3 mph
– Pace doesn't get the heart beating in its
training zone.
Technique
– Long description
– Short description
Types of Walks
Hill Walking
• Emphasizes gluts and hamstrings
• Technique - lean slightly more forward.
Do not bend at the waist or let your
head drop. Adjust your forearms to be
parallel with slope of the hill. Maintain
a shorter, quicker stride. When walking
down hill, do not lock knees or
overstrike.
Safety
• Pedestrian Safety
– If you walk at dawn, dusk, or night, wear a
reflective vest or brightly colored clothing.
– Walk in a group when possible and carry
some identification with you, as well as a way
to contact someone if you need help.
– Do not wear jewelry or headphones.
– Be aware of your surroundings.
Walkability Checklist
Walkability - how friendly an area is to
walking (sidewalks, rights of way, mixed
use planning, medium density spacing)
Safe Walking Worksheets
• 1, 2, 3
Technology Intergration
• Your thoughts?
• MapMyRUN
– Tracks the route, distance, speed, pace
and calories burned in real-time using a
GPS enabled mobile device.
– Users can also input results afterwards and
complete a journal
• Heart rate monitors
• Pedometers (count steps or calories)
Group Question
How would you go about incorporating
walking into the program at your
school?
– Considerations: teaching strategies, topics,
grade level modifications, progressions
over time, assessment, connections with
community, technology
Assessment Options
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Journals
Authentic assessment (net/wall)
Step counts (pedometer)
Level of involvement
Stay ahead of teacher
Pulse accuracy
Cognitive (safety, technique, target heart zone)
Home walking log
Promoting Walking at Home
The real crux of all activities taught in PE is
getting students/future adults to be
active outside of school!
– Interantional Walk to School Day
• http://www.walktoschool-usa.org/
– Walking School Bus
• http://www.walkingschoolbus.org/
– Incorporating in daily activities – stairs,
parking distance, etc
Resources
• http://www.wondersofwalking.com/
• http://www.erofit.com/
• http://www.thewalkingsite.com/index.h
tml
Final Thought
• It’s time that physical education gets
serious about effectively teaching
exercise walking and communicating its
importance and popularity. Not doing
so is a real missed opportunity to
positively impact future well being.
Any Questions
• Contact Info:
– Matthew Cummiskey
– West Chester University
– [email protected]
• Website
– http://thenewPE.com