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