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
ALTERNATIVE DELIVERY MODE – PE 10
gradually; wear good, flexible, walking shoes with low heels; perform ankle circles;
QUARTER 2 (MODULE 1)
and toe points before and after your walk.
NAME: ____________________________ GRADE & SECTION: ______________
To have a successful walking exercise, you should eat something high in
carbohydrates, whole grain cereal, whole wheat bread, and banana. Avoid fatty and
READ AND ANSWER THE ACTIVITY!
heavy meal that might upset you stomach. You should also bring water to drink
LESSON 1: Introduction to Walking during and after the walk.
Walking at least 5 kilometers an hour counts as moderate exercise while 8
Walking as an Exercise
kilometers is considered as vigorous exercise. Healthy people should try 10,000 steps
Walking exercises have a lot of benefits to each individual. A study in 2014 per day to improve their health.
found that people who are suffering from chronic diseases, such as heart disease, Walking has many benefits. Among these are:
diabetes, breast cancer, and the like were “half as likely to die during a one-year 1. Helps in weight management
period” when they often engage in walking compared to those who rarely hit the 2. It’s accessible to everyone
streets. Another study on more than 50,000 adults who walked regularly at a quick 3. Doesn’t require special equipment
paced were about 20 percent less likely to die, 24 percent of which were less likely to 4. One of the easiest ways to get more active
die from heart disease. 5. Reduces symptoms of depression and anxiety
6. A low impact exercise
Walking is generally considered as a moderate physical activity but it is 7. Lowers low-density lipoprotein (LDL) cholesterol (the “bad” cholesterol)
effective in promoting metabolic fitness and overall health. You can burn 100 8. Raises high-density lipoprotein (HDL) cholesterol (the “good” cholesterol)
calories per mile. It varies depending on the individual, speed, terrain, etc. Yoga 9. Lowers blood pressure
exercises on the other hand, increase respiratory efficiency and improve posture and 10.Reduces the risk of some cancers
balance. In choosing shoes during walking exercise, you should consider the 11.Helps reduce risk and/or aids with the management of type 2 diabetes
following: 12.Improves mood
✓ low heels 13.Helps maintain strong bones
✓ flexible sole 14.Reduces the risk of heart attack
✓ lightweight and breathable fabric 15.Less likely to lead to injuries
✓ great fit 16.Reduces stress
17.Reduces the risk of heart disease
Brisk walking is defined as walking continuously at a fast speed. It is one of 18.It’s free and you save money
the easiest and most effective cardio workouts. You do it indoors or outdoors without 19.Builds aerobic fitness
any special equipment. 20.Helps maintain lean muscle tissue
 Walking can provide you the same benefits as a running program. General Warm-up exercises are important in performing physical activities. They
health benefits are acquired from walking. For cardiovascular benefits, the key is elevate the body’s temperature to prepare the muscles for any succeeding strenuous
walking fast enough to get your heart rate up. But running burns nearly double the activity. Through warm up, your muscles will provide enough blood and oxygen
number of calories as walking. If your goal is to lose weight, you can add running supply so that they will contract more efficiently. You might have physical injuries if
into your walking exercises. you proceed to vigorous activities without warming up.
Cool-down exercises, too, are important. They gradually lower blood
ACTIVITY 1! pressure and muscle stress due to strenuous strength and endurance training. Cooling
Directions: Fill in the spaces of how much time is spent doing these activities then down relaxes your muscles and smoothens the flow of blood around the body to
answer the following questions in your activity notebook. 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.

LESSON 3: Introduction to Running Exercise

A. Running as an 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.
Running is a great way to get fit and feel better. After you started your
walking program, you can start now running. You just have to be reminded of the
 How long do you spend on activities where you move a lot? How about do’s and don’ts in running and walking. Be inspired and stay on track.
activities that require stationary movements or minimal actions?
 When are the best times and days for you to be more active? B. Types of Runs
 What is your favorite activity during the day? Do you find it healthy? 1. Recovery Run
Explain. 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.
LESSON 2: Walking Program 3. Long Run
 Long slow run that’s anything from 1 – 2 hours. You should feel Frequency, Intensity, Time, and Type or FITT is a principle that will
tired after the run. help you create a workout plan in reaching your fitness goals effectively.
4. Progression run Frequency is how often you exercise. Intensity is how hard it is. Time is how
Start slow then go to your race pace and then end slow again. long you exercise. And Type is what kind of exercise you choose. An
5. Fartlek example of FITT is shown below:
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. The Intensity of physical activity has different forms that varies in each
7. Tempo Run individual. The level of fitness can be moderate to vigorous. Moderate-intensity
Easy start and then time trial lactate threshold, then a cool down. activities include brisk walking and bicycling. Vigorous-intensity activities
8. Sprints produce large increases in breathing or heart rate, such as jogging, aerobic dance
To run shorter distances at a faster than normal pace with multiple or bicycling uphill.
repeats during the workout.
9. Interval E. Weight Management
A mixture of low-moderate and high-intensity run. Weight Management is the process of adopting long term lifestyle
C. Lifestyle and Risk Factors modification in order to maintain a healthy body weight on the basis of a person’s
Lifestyle is the way which an individual lives. It includes the typical patterns age, sex and height.
of the individual’s usual activities at home, school, work or community. It also Weight gain and weight loss are important in weight management and to
covers the big details of his life like principles, priorities, financial management, health in general. A simple formula is shown here.
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. V
D. Frequency, Intensity, Time, and Type (FITT) F. Common Injuries during Walking and Running Exercises
 ACTIVITY 2!
Directions: Identify the meaning of column A match it to column B. Write
down your answer in your activity notebook.

LESSON 4: Running Program