Cuyamaca College
Exercise Science
Fitness Walking With Children
Fall 2016
Class: ES 271
Class Location: F621
Class Hours: TTH 6-8:10 pm
Instructor: Dr. Kathy Kotowski
E-mail: [email protected]
Unit: 1
Course Description:
This course will focus on planning and implementing a walking program for children in a variety of
settings. Lifelong fitness activities and walking as a form of appropriate and challenging exercise will
be emphasized.
Expected Student Learning Outcomes
Students will be able to:
1) Describe how principles learned in class may be applied to improve the five basic components of
fitness in children using walking.
2) Demonstrate games for children that combine fitness and problem solving and emphasize
cooperation while walking.
3) Outline appropriate objectives/goals, potential benefits, and safety tips for use while fitness
walking with children.
Method of Instruction:
 Lecture
 Class discussion
 Online assignments
Assignments:
1. Wear a pedometer for one week. Record and monitor your walking activities. Record each day
the number of steps you take. Write a summary at the end of the week summarizing the results
and what your reaction to the information was. For Example, were you surprised by the
quantity or lack of steps you took? Were you more or less active than you would have
predicted? Did you take more steps on the weekend or during the week? Were most of your
steps done with purpose or were they just taken in the normal course of the day? You must
have your own pedometer for this activity. (50 points)
2. Participate in online our online Discussion Board, log on to our class at least 2 times per week.
Method of Evaluation: Grades will be based on demonstrated proficiency in subject matter
determined by multiple measurements for evaluation.
 Written exam (40 points)
 Class participation (40 points)
 Assignment (50 points total)
 Participation in online Discussion Board (20 points)
Calendar:
8/23
8/25
8/30
9/1
Lecture, class discussions, pedometer activities
Walking games, lecture, class discussions
Walking games, lecture, pedometer activity due
Walking games, lecture, final exam
**Must attend all class days and all 9 hours on campus to receive credit for the course (there are an
additional 7 hours required of online participation). Anyone missing any on campus class or partial
days of this short term course cannot receive credit.

Pedometer (required)
Required Supplies: Textbook: Walking for Fun and Fitness—Jarold D. Hawkins & Sandra M
Hawkins 2011 (4th ed.) Cengage Learning (suggested)
I recommend a pedometer with a cover that cannot be reset accidently when you bump it.
Pedometers can be purchased easily from Target, Big 5, Wal-Mart, or any sporting goods store. You
don’t need to spend more than $10.00 — $20.00 on your pedometer. You don't need a fancy
pedometer, just one that counts your steps. Look for an app for your phone, there are some free ones
that are good.
Students with disabilities who may need accommodations in this class should notify me and contact
Disabled Students Programs and Services (DSPS) by the first day of class so that reasonable
accommodations may be implemented as soon as possible. Go to disabled student services for
contact information
Course Schedule
Week
Tuesday
Class 1
Week 1
Thursday
Class 2
Week 1
Tuesday
Class 3
Week 2
Thursday
Class 4
Week 2
Assignments
Read Chapter 1-3 (pgs 120) Begin working on
Pedometer Activity. Wear
walking shoes
Due
Discussion Board posting
and response for Week 1
due by Fri. @ 11:00 pm
Read Chapters 4-7 (pgs
21-62)
Wear walking shoes
Continue working on
pedometer activity. Try
walking with some music
one day and see if it
changes how you walk!
Walking games/activities
tonight
More walking games
tonight. Discussion board
and response for Week 2
due by Fri @ 11:00 pm
Pedometer Activity Sheet
and write up due.
Final exam in class.
Read Chapters 8-10 and
look through the
Appendices (pgs 63-99)
Wear walking shoes
Make sure all your
reading is done for the
course and your
assignment has been
turned in.
Grading Scale:
A = 90-100%
B = 80-89%
C = 70-79%
D = 60-69%
F = 0-59%
135-150 points
120-134 points
105-119 points
90-104 points
0-89 points
Participation and Grading Criteria
You will need to respond to each week's topic with something that can be supported from the
readings or from your personal experiences; your responses must be meaningful and relevant to the
discussion. "Good point" or “I like that” are not acceptable responses.
Discussion questions will be evaluated using a rubric emphasizing quality of analysis, comparison,
content, and connection with supporting material, Responses should be well written (yes, spelling
counts) and clearly address the issues being discussed.
A note on attendance and class participation: Regular and active participation is an essential,
unmistakably important aspect of this course. The expectation of the instructor is that students will log
on a minimum of 3 times every seven days. It is critical that you read all of the lecture and
assignment materials as well as all of the public discussion materials. Your full participation on a
weekly basis is not only a requirement; it is an essential aspect of the course process. All students
are expected to do the work assigned, notify the instructor when emergencies arise, and make up any
missing assignments before the cutoff date.
Attendance
Students may be dropped for lack of progress in accordance with Cuyamaca College policy. Any
student missing the first on campus class will be dropped from the class. This is a courtesy to the
student, who might otherwise receive a failing grade for lack of class participation. Otherwise it is the
student’s responsibility to drop an unattended class, or receive an “F” on their transcript.
Academic Integrity
When presenting research from the Web for this course, please be aware that utilizing content
without acknowledging the source is unethical and unacceptable in this class. In any such case, the
student will receive a zero on the assignment, and may be subject to disciplinary action as described
in the Cuyamaca College catalog. Any content that is not your own, must be cited and credit given to
the author. Remember changing a few words or rearranging the word order does not make the work
your own. When in doubt; cite, cite, cite!
This course adheres to the policies outlined in the Cuyamaca College catalogue. For further information, see Academic
policies stated in the catalogue.
Study Guide For the Final
5 Key Components to Physical Fitness
There are 5 components of physical fitness related to health. These components provide a fairly
accurate representation of how fit and healthy the body is as a whole (total or overall fitness). The 5
components are cardiovascular fitness (also referred to as cardio-respiratory endurance or
cardiovascular endurance), muscular strength, muscular endurance, flexibility, and body composition.
1. Cardiovascular fitness (or cardio-respiratory endurance or cardiovascular endurance)
Cardiovascular fitness is the efficiency with which the body (the heart and lungs) delivers oxygen and
nutrients to the required working muscles and transports waste products from the cells over a
sustained period of time. Or to put it another way, it's the ability of your heart and lungs to work
together to provide the necessary oxygen and fuel to your body without quickly reaching a high level
of fatigue and tiredness.
In our daily lives, we need cardiovascular fitness to handle the physical tasks and all of the "running
around" we do.
A common test of cardiovascular fitness usually involves some type of sustained running. But typical
examples of physical activities that relate to cardiovascular fitness are jogging, swimming, cycling,
brisk or speed walking and any type of aerobic exercises. Aerobic exercise is the best way to improve
cardiovascular fitness.
2. Muscular strength
Muscular strength is the maximum amount of force (weight or heavy resistance) a muscle or muscle
group can generate in a single effort to the point that no more repetitions can be done without rest.
Muscular strength is quite the opposite of cardiovascular fitness in regards to the fact that
cardiovascular fitness is measured over a certain period of time. While on the other hand, muscular
strength is measured in one repetition.
In our daily lives, we need modest levels of strength to be able to perform everyday physical tasks
like lifting, moving, carrying, etc.
A common test to measure upper body strength is some type of weightlifting exercise, such as the
bench press. Anaerobic weightlifting exercises like the bench press, leg press, shoulder press, or
bicep curls are examples of the best ways to improve muscular strength.
3. Muscular endurance
Muscular endurance is the ability of a muscle or group of muscles to perform repeated movements
(or to hold a particular position) with less than maximum force for an extended period of time or until
muscular fatigue. Or, to put it simplistically, it's how long your muscles can do something before
getting too exhausted to finish.
Be careful not to confuse muscular endurance with muscular strength. While they can work together,
they are definitely not the same. For many athletes, there may be a need to distinguish between
muscular strength and muscular endurance. But for everyday people who want to easily perform their
daily routines, are trying to stay healthy and fit, and just want to enjoy physical activities like hiking,
biking, or just playing in the park with their children, muscular endurance plays a major role in fitness.
Common testing for muscular endurance can be dynamic (the ability to repeat contractions) or static
(the ability to sustain a contraction). Dynamic tests would be to see how many push-ups or sit-ups, for
example, a person can complete in a designated amount of time (e.g. 30 seconds, a minute, or
maybe longer). Or, without being timed, the person could do as many repetitions of the exercise as
they could until they couldn't do anymore. An example of a static test would be the flexed-arm hang
whereby the performer hangs on a bar until the designated stopping time or until they become too
weak to continue hanging.
Muscular endurance can be improved by both aerobic and anaerobic exercises. Some examples
would be biking, step machines and elliptical machines.
4. Flexibility
Flexibility is the ability to move the joints or any group of joints, muscles, ligaments, and tendons
through their full, normal range of motion without hindrance, discomfort, or pain.
Flexibility is actually more important to physical fitness than people realize. Not only does flexibility
play a big role in performing many daily tasks, but maintaining or even increasing your flexibility is
critical to protecting your joints and keeping them healthy. In addition, being flexible contributes to
improving your lower back health, reducing the appearance and effects of arthritis, and reducing
muscle-tendon injuries.
Not everyone has the same flexibility or flexibility requirements. Your flexibility tells you how limber
you are. And, when it comes to testing your flexibility fitness level, the sit-and-reach test is most often
used.
Stretching is the best way to improve flexibility. And, most fitness experts recommend a daily routine
of static stretches for each joint.
5. Body composition
Body composition is the percentage of fat in your body compared to your lean body mass (muscles,
bones, tendons, ligaments, organs, etc.).
Body composition is a better indicator of your overall fitness condition than body weight. So
understand that your total body weight or what you see on your bathroom scale does not tell you how
much fat or lean body mass (muscle) you have.
Body composition is useful in helping to determine health risks. Therefore, knowing your body
composition and how it relates to your overall fitness level is essential. An optimal ratio of fat mass to
lean mass is a clear indicator of good fitness.
Your body composition is a consequence of the extent that you perform the other components of
physical fitness. In other words, when you improve the other four components, it will have a positive
impact on body composition resulting in less body fat. Alternatively, when you have a high body fat
content ratio, you are considered overweight or possibly obese. And, it negatively affects the other
fitness components as well as your daily performance, your appearance, and your overall health.
There are several methods that can be used to calculate body composition. The most common
method of determining your body composition is skinfold readings - using skinfold calipers and taking
measurements from certain areas of your body.
The key is that by understanding the 5 components of physical fitness, you'll be better able to assess
your fitness level and determine what specific health and fitness goals you'd like to achieve.
Games for Children that emphasis Cooperation, Fitness, and Problem Solving
Parachute Activities
Pedometer “virtual” walks such as a walk across America
Scavenger hunts
Flashlight walks
Walk and talk activities
Dragon’s Tail
Walking Safely
Basic walking safety: Walk against traffic, wear light clothing, use sunscreen, never walk alone, only
wear one earbud so that you can hear traffic, sirens, bicycle bells, etc. Carry a flashlight at night, wear
reflective clothing and shoes when walking at dusk or in the evening. Use sidewalks and well traveled
paths whenever possible. Be aware of your surroundings. Keep your phone with you. Carry water.
Keep hydrated; remember young children will dehydrate and overheat faster than adults.