HPER 1165: FITNESS WALKING

FALL SEMESTER, 2007

 

 

 

PERSONAL WALKING PROGRAM

 

 

 

 

 

 

 

 

NAME:_________________________



 

 

 

Fitness Walking Contract
Due: September 26th 

 

I, _______________________________________ pledge that I will accomplish the goals listed below.  I will begin these steps ____________, and complete them _________________.
   (date)                                                     (date)

Signature _____________________________________  Witness ____________________________________
 

1.      My Long term goal:  (You should be able to achieve this goal by November 7th.  Make sure it is realistic, specific, and measurable.) 

 

 

2.      My intermediate objectives are:  (These are realistic, specific, and measurable things that you can do on a daily and weekly basis that will help you achieve your long-term goal.)

a.

                        b. 

c.

d. 

3.      Some intervention strategies I will use are: (these are things to help you accomplish your intermediate objectives.) 

 
 

4.      I will reward myself by:

 
 

5.      My support person(s) is/are:

 

 


                                              HPER 1165: FITNESS WALKING

       PERSONAL WALKING PROGRAM

INSTRUCTIONS

DUE: WEDNESDAY, SEPTEMBER 26 

1.  Complete fitness pre-tests and record them on the "Assessment Results" page at the beginning of this packet. 

 

2.  Complete the “Fitness Walking Contract” following the guidelines discussed in class.    

 

3.  For every week included in this packet, complete the “week long goals” box.  See the “sample log” found on page 5 for an example of what is expected.  Your week long goals should reflect what your walking plans are for each week.  They should equal the frequency, time, and average intensity of all the days you plan to walk that week. To help you achieve your long-term goal, you should gradually increase the frequency, intensity, and/or time each week.  The descriptions below and discussions in class should help as you fill out this portion.

 

·          Frequency: the total number of days you will walk each week

 

·          Time:  you only need to choose one of the following:

-              # of minutes: the total number of minutes you plan to walk for the week

-              # of miles: the total miles you plan to walk for the week

-       # of steps:  The total number of steps you plan to walk for the week

 

·          Intensity:  choose one of the following

-              min/mile = # minutes walked

    # of miles walked

 

-              average heart rate =

220                                                                                   220

 - your age                                - your age
 

                                                     x    .60                                        x    .85

 

            (lower end of target heart rate)       (upper end of target heart rate)

 

-              Rating of Perceived Exertion (RPE): see the attached chart.  The low end of the scale represents mild exercise, the top end is maximum effort, and the mid-range represents a comfortable pace in which you can hold a conversation while walking.      

 

3.      Complete the “goal” section for each day you plan to walk in your personal walking program packet.

For every day you plan to walk:

·          Identify the time of day you plan to walk

·          Fill in the your goal “time” (how long you plan to walk) and “intensity” (how hard you plan to walk) for each day

·          Optional:  complete the “comments” section.  This allows you to make any additional goals you may want to accomplish that day.

                     

BEGINNING OCTOBER 1ST 

      1. Follow the weekly and daily goals you’ve identified in your walking plan.

 

      2. Every day you walk, record your walking activity in the “actual” column next to each time and intensity goal.

·        If you don’t walk on a day you indicated, write “did not walk” across the actual column and indicate the reasons why. 

·        If you walked on a different day than you listed under the “goal” column, complete the “actual” column for the day you walked.

·        In the “comments” section, record any observations you made about your walk, your ability to meet your goals, and /or anything that helped or prevented you from achieving your goals.  Doing this may help you identify patterns that will be helpful in understanding your walking preferences. 

 

3.      After each week, calculate the actual frequency, time, and the average intensity for the week.  Record this information in the “Actual Activity – total for the week” box.

 

DUE: WEDNESDAY, NOVEMBER 7

·        Your completed personal walking program packet.  This should include your actual walking activity using the guidelines listed above.

·         The “Summary” section at the end of the packet should be completed.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

SAMPLE LOG - SAMPLE LOG - SAMPLE LOG

             (Note: This is an example of what each page will look like for Part 1 of your Personal Walking Program)

WEEK LONG GOALS:

  (Total for the week)
 

1.  Frequency  4 days___  

2.  Time (choose one)

     # of minutes________

     # of miles   16 miles
    # of steps______

3.  Intensity (choose one)

     average HR  170 bpm

     minutes/mile________

     RPE______________

 

Comments:

This week I will be increasing my distance from 15 miles to 16 miles.

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency________

2.  Time (choose one)

     # of minutes________

     # of miles__________ 
    # of steps______   

3.  Intensity (choose one)

     average HR______________

    minutes/mile________

     RPE______________

 

Comments:

 

MONDAY  14

 

Time of day   10:45 a.m.

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  4 miles   ____
    # of steps ____   ____

2. Intensity (choose one)

    heart rate  170 bpm    ___

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

TUESDAY 15

 

Time of day________

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 16

 

Time of day_6:00 p.m. 

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  3 miles   ____
    # of steps ____   ____

2. Intensity (choose one)

    heart rate 170 bpm   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

THURSDAY 17

 

Time of day_10:45 a.m._

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  4 miles    ___
    # of steps ____   ____

2. Intensity (choose one)

    heart rate  170 bpm   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

FRIDAY 18

Time of day________

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments

SATURDAY 19

Time of day__8:00 a.m._

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  5 miles   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  170 bpm   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments

SUNDAY 20

Time of day________

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

 

SAMPLE LOG - SAMPLE LOG - SAMPLE LOG
(Note: This is an example of what each page will look like when you turn in Part 2 of your Personal Walking Program)

WEEK LONG GOALS:

  (Total for the week)
 

1.  Frequency  4 days___  

2.  Time (choose one)

     # of minutes________

     # of miles   16 miles

     # of steps______

3.  Intensity (choose one)

     average HR  170 bpm

     minutes/mile________

     RPE______________

 

Comments:

This week I will be increasing my distance from 15 miles to 16 miles.

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency_4 days_

2.  Time (choose one)

     # of minutes________

     # of miles___17 miles
    # of steps______

3.  Intensity (choose one)

     average HR_175 bpm__

     minutes/mile________

     RPE______________

 

Comments:

I exceeded my goals for the week.  Yeah!

MONDAY  14

 

Time of day   10:45 a.m.

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  4 miles    4 miles_
   # of steps  ____   ____

2. Intensity (choose one)

    heart rate  170 bpm  180bpm

    min./mile   ____   ____

    RPE          ____   ____

Comments:

I walked faster than planned today, but it still was a comfortable pace.

TUESDAY 15

 

Time of day________

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 16

 

Time of day_6:00 p.m. 

                   Goal  / Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  3 miles   4 miles_
   # of steps  ____   ____

2. Intensity (choose one)

    heart rate 170 bpm 170 bpm

    min./mile   ____   ____

    RPE          ____   ____

Comments:

It was such a beautiful day today so I decided to walk an extra mile.

THURSDAY 17

 

Time of day_10:45 a.m._

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  4 miles   4 miles_
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  170 bpm175 bpm

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

FRIDAY 18

Time of day________

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

SATURDAY 19

Time of day__8:00 a.m._

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  5 miles  5 miles_
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  170 bpm 175bpm

    min./mile   ____   ____

    RPE          ____   ____

Comments:

SUNDAY 20

Time of day________

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

October 1 - 7                                                         

WEEK LONG GOALS:

    (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

 

 

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

MONDAY  1

 

Time of day________
 

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

TUESDAY 2

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 3

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

THURSDAY 4

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

FRIDAY 5

 

Time of day________
 

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SATURDAY 6

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SUNDAY 7

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

October 8 - 14                                                          

WEEK LONG GOALS:

    (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

 

 

 

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

MONDAY  8

 

Time of day________
 

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

TUESDAY 9

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 10

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

THURSDAY 11

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

FRIDAY 12

 

Time of day________
 

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SATURDAY 13

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SUNDAY 14

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

October 15 - 21                                                         

WEEK LONG GOALS:

    (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

 

 

 

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

MONDAY  15

 

Time of day________
 

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

TUESDAY 16

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 17

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

THURSDAY 18

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

FRIDAY 19

 

Time of day________
 

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SATURDAY 20

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SUNDAY 21

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

October 29 - November 4                                                          

WEEK LONG GOALS:

    (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

 

 

 

ACTUAL ACTIVITY:

         (Total for the week)
 

1.  Frequency_________

2.  Time (choose one)

     # of minutes________

     # of miles__________
     # of steps______

3.  Intensity (choose one)

     average HR________

     minutes/mile________

     RPE______________

 

Comments:

MONDAY  29

 

Time of day________
 

                   Goal  /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

TUESDAY 30

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

WEDNESDAY 31

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

THURSDAY 1

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

FRIDAY 2

 

Time of day________
 

                   Goal  /  Actual

1.  Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SATURDAY 3

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

SUNDAY 4

 

Time of day________
 

                   Goal   /  Actual

1. Time (choose one) 

    # of Min.   ____   ____

    # of miles  ____   ____
    # of steps  ____   ____

2. Intensity (choose one)

    heart rate  ____   ____

    min./mile   ____   ____

    RPE          ____   ____

Comments:

 

 

 

HPER 1165: FITNESS WALKING

SUMMARY

(To be completed after the 3-mile timed walk November 5th and turned in with this packet on November 7th)

 

        Answer the following questions in paragraph form using complete sentences.  

 

1.  Have you noticed any positive changes (i.e. physical or mental) since you

     started walking?  If so, what are they?

 

 

 

 

 

 

 

 

2.  Compare your fitness pre-assessments and post-assessments.  What result(s) are you most proud of?  Why?   

 

 

 

 

 

 

 

 

3.  Did you accomplish your goal(s)?  What strategies did you find the most helpful when working towards your goal(s)?

 

 

 

 

 

 

  

 

4. What were the biggest barriers for you when striving for your goal(s)?  What could you do in the future to overcome these barriers?

 

 

 

 

 

 

4.  Do you plan to continue walking or exercising? Why or why not?  If yes, what

     are your plans?