PE REVIEWER Q2 — LESSON 1
(WALKING AND RUNNING PROGRAM)
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WALKING AS AN EXERCISE
Walking exercises have a lot of benefits to each individual. A study in 2014 found that people
who are suffering from chronic diseases, such as heart disease, diabetes, breast cancer, and the
like were “half as likely to die during a one-year period” when they often engage in walking
compared to those who rarely hit the streets. Another study on more than 50,000 adults who
walked regularly at a quick paced were about 20 percent less likely to die, 24 percent of which
were less likely to die from heart disease. Walking is generally considered as a moderate physical
activity but it is effective in promoting metabolic fitness and overall health. You can burn 100
calories per mile. It varies depending on the individual, speed, terrain, etc. Yoga exercises on
the other hand, increase respiratory efficiency and improve posture and balance.
In choosing shoes during walking exercise, you should consider the following:
✓ low heels
✓ flexible sole
✓ lightweight and breathable fabric
✓ great fit
Brisk Walking is defined as walking continuously at a fast speed. It is one of the easiest and
most effective cardio workouts. You do it indoors or outdoors without any special equipment.
Some well-researched benefits of brisk walking include: weight loss, improved cardiovascular
health, lower blood pressure and blood sugar, and improved mental health.
Shin pains are very common for new walkers. It can also be a problem when increasing speed or
distance. To avoid aching shin, increase speed and distance gradually; wear good, flexible,
walking shoes with low heels; perform ankle circles; and toe points before and after your walk.
To have a successful walking exercise, you should eat something high in carbohydrates, whole
grain cereal, whole wheat bread, and banana. Avoid fatty and heavy meal that might upset you
stomach. You should also bring water to drink during and after the walk.
Walking at least 5 kilometers an hour counts as moderate exercise while 8
kilometers is considered as vigorous exercise. Healthy people should try 10,000 steps
per day to improve their health.
Walking has many benefits. Among these are:
1. Helps in weight management
2. It’s accessible to everyone
3. Doesn’t require special equi
4. One of the easiest ways to get more active
5. Reduces symptoms of depression and anxiety
6. A low impact exercise
7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
9. Lowers blood pressure
10. Reduces the risk of some cancers
11. Helps reduce risk and/or aids with the management of type 2 diabetes
12. Improves mood
13. Helps maintain strong bones
14. Reduces the risk of heart attack
15. Less likely to lead to injuries
16. Reduces stress
17. Reduces the risk of heart disease
18. It’s free and you save money
19. Builds aerobic fitness
20. Helps maintain lean muscle tissue
● Walking can provide you the same benefits as a running program. General health benefits
are acquired from walking. For cardiovascular benefits, the key is walking fast enough to
get your heart rate up. But running burns nearly double the number of calories as
walking. If your goal is to lose weight, you can add running into your walking exercises.
WALKING PROGRAM
● Warm-up exercises are important in performing physical activities. They elevate the
body’s temperature to prepare the muscles for any succeeding strenuous activity. Through
warm up, your muscles will provide enough blood and oxygen supply so that they will
contract more efficiently. You might have physical injuries if you proceed to vigorous
activities without warming up.
● Cool-down exercises, too, are important. They gradually lower blood pressure and
muscle stress due to strenuous strength and endurance training. Cooling down relaxes
your muscles and smoothens the flow of blood around the body to prevent dizziness
caused by inadequate blood and oxygen supply to the brain. You have a successful cool
down when your sweat stops and heart rate drops down to less than 100 beats per minute.
Walking as an exercise gives a lot of benefits in the body. It raises your heart rate to a moderate
intensity level. It’s also good for cardiovascular development. Brisk walking has a higher impact
of losing weight through consistent and continuous diet. But before you will have your walking
and running exercises, it is necessary to warm up before and cool down after each physical
activity.
Brisk Walking — walking continuously at a fast-paced speed.
● Walking at least 5km an hour counts as moderate exercise while 8m is considered as
vigorous exercise.
RUNNING EXERCISE
● Running are cardio exercises that are very simple to do. This activity can help burn
calories and can build strength, among other things.
● Researchers have found that people who run at least 40 miles per week have healthier
hearts than those who run 13 miles a week. Running also improves working memory and
focus.
TYPES OF RUNS
1. RECOVERY RUN
A slow run that helps you recover from a fast pace run. A longer run that is done to build muscle.
When you do the recovery run you should be able to have a comfortable conversation.
2. BASE RUN
Short run at a normal pace not too long or too short.
3. LONG RUN
Long slow run that’s anything from 1 – 2 hours. You should feel tired after the run.
4. PROGRESSION RUN
Start slow then go to your race pace and then end slow again.
5. FARTLEK
It could be a mix of jogging and sprinting, but for beginners, it could be walking with jogging.
6. Hill Repeats
Repeat short segments of hard uphill running. Increases your aerobic power.
7. Tempo Run
Easy start and then time trial lactate threshold, then a cool down.
8. Sprints
To run shorter distances at a faster than normal pace with multiple repeats during the workout.
9. Interval
A mixture of low-moderate and high-intensity run.
LIFESTYLE AND RISK FACTORS
● Lifestyle is the way which an individual lives. It includes the typical patterns of the
individual’s usual activities at home, school, work or community. It also covers the big
details of his life like principles, priorities, financial management, even the smallest
details of his habits like eating, sleeping, doing exercise, or anything related to his
individual role.
● Risk factors are variables in one’s lifestyle that may lead to certain ailments. Examples of
these are genetics of heredity, age and physical composition which likely affect your
lifestyle. Human activities and motion can also become risk factors such as sedentary
lifestyle which causes obesity; smoking which causes lung malfunctions; alcohol intake
which causes abnormal functioning of the nervous system; and imbalance diet which
makes one more prone to underlying diseases and health risks.
● On the other hand, some variables in one’s lifestyle can be modified in order to achieve a
healthier lifestyle. Examples are nutrition, body mass, physical activities and other
health-related habits. These, when carefully planned and imposed on a regular basis, will
contribute to the well-being of an individual.
Frequency, Intensity, Time, and Type (FITT)
Frequency, Intensity, Time, and Type or FITT is a principle that will help you create a workout
plan in reaching your fitness goals effectively. Frequency is how often you exercise. Intensity is
how hard it is. Time is how long you exercise
● The Intensity of physical activity has different forms that varies in each individual. The
level of fitness can be moderate to vigorous. Moderate-intensity activities include brisk
walking and bicycling. Vigorous-intensity activities produce large increases in breathing
or heart rate, such as jogging, aerobic dance or bicycling uphill.
Weight Management
Weight Management is the process of adopting long term lifestyle modification in order to
maintain a healthy body weight on the basis of a person’s age, sex and height.
Weight Gain
● energy consumed is greater than energy expended
● more food intake but less physical exertion
Weight Loss
● energy consumed is less than energy expended
● more physical exertion but less food intake
Weight Maintenance
● energy consumed equals energy expended
● physical exertion is the same with food intake
Common Injuries during Walking and Running Exercises
1. Sprains —- Injuries to ligaments, the tissues that connect bone to one another.
2. Muscle strains — Injuries to muscles or tendons, the tissues that connect muscles to
bones.
3. Tendinitis — Inflammation of a tendon, often due to overuse.
4. ACL and meniscus tears of the knee — A rip in one of the ligaments that helps
stabilize the knee or cartilage that cushions the knee joint.
5. Rotator cuff tears — Rips in the group of muscles and their tendons that hold the arm in
the shoulder socket.