PE 224 Walking Exercise

PE 224: Walking Exercise

Faculty In-charge: Mr. Jerome Ferdinand O.Balaga
PE 224
Walking
Exercise

Training and Physical Activity

 PE 224
Walking
Exercise

Exercise Training
"A consistent or chronic
progression of exercise sessions
designed to improve physiological
function for better health or sport
performance."
 PE 224
Walking
Exercise

2 Main Goals of
Exercise Training?
1. health-related physical fitness; and
2. sport-specific physical fitness
 PE 224
Walking
Exercise

Principles of Training
1. Specificity
2. Overload
3. Rest, Recovery, & Adaptation
4. Progression
5. Retrogression, Plateau, & Reversibility
6. Maintenance
7. Individualization
8. Warm-up & Cooldown
 PE 224
Walking
Exercise

FITT Formula for Overload

1. Frequency – How often Just Meme!
2. Intensity – How hard
3. Time – How long (duration)
4. Type – Mode of activity
 PE 224
Walking
Exercise

FITT Formula for Overload

1. Frequency – How often

2. Intensity – How hard
3. Time – How long (duration)
4. Type – Mode of activity
 PE 224
Walking
Exercise

FITT
Formula for
Overload
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Physical Activity Prescription

WHO Guidelines on Physical Activity and Sedentary Behavior
 PE 224
Walking
Exercise

Heart Rate
It is the number of heart beat
per unit time.
Expressed in beats per minute
(bpm).
Used for monitoring efficiency
from training
 PE 224
Walking
Exercise

Heart Rate

Radial Pulse Carotid Pulse

 PE 224
Walking
Exercise

Resting Heart Rates(RHR)

Babies to age 1 : 100-160 bpm
Children ages 1-10 : 60-140 bpm
Children age 10+
and adults : 60-100 bmp
Athletes : 40-60 bpm
 PE 224
Walking
Exercise

Maximum Heart Rates(MHR)

Is the highest number of beats
the heart can contract in one minute.
A tool in determining training intensities and to
measure or predict level of exercise
By treadmill stress testing
Estimated through age predicted formula:
MHR = 220 - age
 PE 224
Walking
Exercise

Target Heart Rates(THR)

Training Heart Rate
A desired range of heart rate reached during exercise
which enables the heart and lungs to receive the
most benefit from workout.
THR = MHR x Intensity
Example: age = 19; intensity = 60%
THR = (220-19) x 0.60
= 120.6 bpm
 PE 224
Walking
Exercise

Aerobic Exercise Intensity

ACSM Tips for monitoring Aerobic Exercise Intensity

Heart Rate
Moderate intensity - 65-75 % HRmax
Vigorous intensity - 76-96 % HRmax
 PE 224
Walking
Exercise

Aerobic Exercise Intensity

ACSM Tips for monitoring Aerobic Exercise Intensity

Talk Test
the ability to carry out conversation
Moderate intensity - steady conversation
Vigorous intensity - a few words are sustainable
 PE 224
Walking
Exercise

Aerobic Exercise Intensity

ACSM Tips for monitoring Aerobic Exercise Intensity

Perceived effort
monitor how hard exercise feels
Rating of Perceived Exertion (RPE) scale
Moderate intensity - 3-4 RPE
Vigorous intensity - 5-7 RPE
PE 224: Walking Exercise
Faculty In-charge: Mr. Jerome Ferdinand O.Balaga