Walking for Fitness Test

A person's target heart rate is ____________ beats a minute.

140-175

How many steps equal one mile?

2,000 steps

A person burns 150 calories in 30 minutes and 300 calories in 1 hour by walking this speed.

3 mph

If someone is walking for health, how many mph are they walking? How many steps per minute? How long do they take to walk a mile?

3 mph 120 steps 20 minute mile

It is recommended that a person walk ______ minutes or more _____ days or more days a week.

30, 5

If someone is walking for weight loss, how many mph are they walking? How many steps per minute? How long do they take to walk a mile?

4 mph 135 steps 15 minute mile

If someone is doing aerobic fitness, how many mph are they walking? How many steps per minute?

4.5 mph 150 steps

A person burns 240 calories in 30 minutes and 480 calories in 1 hour by walking this speed.

5 mph

With oxygen

Aerobic

Without oxygen

Anaerobic

The range of motion around specific joints

Flexibility

The amount of lean versus fat tissue in the body

Body composition

Regular weight bearing activities, such as fitness walking, appear to strengthen __________ in women and help slow down the progress of osteoporosis.

Bone strength

What are the top reasons to walk?

Can help prevent type 2 diabetes Strengthens your heart Good for your brain Good for your bones Helps alleviate symptoms of depression Reduces risk of breast and colon cancer Improves fitness

The ability of the body to take in, deliver and use oxygen for physical work

Cardiovascular endurance

Walking improves both the strength and efficiency of the heart muscle. Walking is an aerobic activity, which improves your _________ __________.

Cardiovascular endurance

After a workout, a ____ _____ starts with a slow decrease in speed. Stretching at the end of a workout is most effective, because your muscles and tendons are already warm and loose and can be stretched further.

Cool-down

Making walking a regular part of your life is the easiest and most important thing you can do to...

Keep your heart strong, control your weight, and feel vigorous and good.

Regular exercise improves self-image and helps decrease depression and anxiety. It is a natural relaxant and produces a lasting euphoric effect.

Mental benefit

The sum of chemical reactions and processes that supply the energy used by the body

Metabolism

Walking improves the strength and tone of the leg muscles, as well as strengthens ligaments, tendons, and cartilage.

Muscles and joints

The ability of a muscle to perform repeated contractions

Muscular endurance

The ability of muscles to work against resistance

Muscular strength

Disease which specifically affects elderly women causing weakness of the bones

Osteoporosis

What are the 4 techniques for walking?

Stand tall Take quicker steps, not longer Bend your arms at 90 degrees Push off with your back foot for power

Uses slow, gradual movements and positions that are held for 10-30 seconds

Static stretching

Sets the upper and lower limits for exercise

Target heart rate

Each workout should begin with a __________. This prevents muscle injury and soreness.

Warm-up

Walking is a wonderful and vastly underrated component of an overall plan for ______ ________.

Weight loss

Walking is helpful for relieving _________ and increasing _________.

stress, energy