PE 10

(PHYSICAL EDUCATION)

Teacher: Mr. Maynard M. Gabriel

UNIT 2: ACTIVE RECREATION (FITNESS)

LESSON 2:
Brisk Walking or
Fitness Walking
 WHAT IS THE DIFFERENCE
BETWEEN WALKING AND BRISK
WALKING?
 WALKING
 More accessible
 Low intensity workout
 Part of your everyday life
 BRISK WALKING
 IT IS WALKING FASTER BUT NOT AS FAST AS A
FULL RUN.
 MODERATELY INTENSE EXERCISE
 The average walking speed is 3.1 mph
while for brisk walking is within a
range of 4.5-5.5 mph.
 PROPER BRISK WALKING
 The proper posture for brisk walking is to stand up
straight, bend your elbows, and relax your shoulders.
Look straight ahead and start walking, heal to toe.
Move your arms forward and back as you walk. Relax
your hands.
BRISK WALKING
TECHNIQUES
 BRISK WALKING TECHNIQUES
 Walking posture
 Walking arm motion
 Walking foot motion
 Walking stride
COMMON BRISK WALKING INJURY
 Shin splint is the term for lower leg pain that occurs
below the knees either on the front outside part of the
leg(anterior shin splints) or the inside of the leg
(medial shin splints).
 COMMON CAUSES OF SHIN
SPLINTS:
• Inadequate stretching.
• Worn-out shoes.
• Excessive stress placed on or one hip forms.
• Always running in rough surfaces.
 ATTIRE FOR BRISK WALKING
• Sunscreen (minimum of 15 spf)
• Sunglasses and hat.
• Breathable fabrics (cotton)
• Wear light-colored clothes.
 FUEL FOR BRISK WALKING
• Your body needs all these nutrients: protein,
carbohydrates, and fat in a healthy, balanced
amount to maximize your fitness walking.
• Carbohydrates are the body’s preferred energy
source.
 BENEFITS OF BRISK WALKING
 Walking is a great cardio exercise and it
strengthens your heart and reduces your risk of
heart disease and stroke.
 Regular walking lowers risk of type 2 diabetes by
around 60% , and 20% for likely developing of
cancer.
 BENEFITS OF BRISK WALKING
 Walking helps you lose weight by burning around
75 calories at 2 mph for 30 mins.
 Walking tones up calves, quads, and hamstrings.
 Walking boosts vitamin D.
 Walking increases oxygen supply.
HOMEWORK
In a 1 whole sheet of pad paper, answer
LET’S CONNECT pp. 312, and
REFLECTION pp. 313 in a minimum of
3-5 sentences each.
-deadline: Next meeting…
THANK YOU!