Basic 4 · Physical Education · Aerobic Capacity
Brisk Walking with Music
In this topic you will brisk walk to music for 15 minutes to improve aerobic fitness.
By the end of these notes you should be able to:
- Explain brisk walking
- Brisk walk for 15 minutes to music
- Describe how your body feels
What you already know
- Keeping active for longer (Basic 3)
Copy everything that has a blue line on its left into your notebook. The other parts are for reading.
- Strand
- Physical Fitness
- Sub-strand
- Aerobic Capacity
- Indicator
- B4.3.1.3.1 – Perform 15 minutes’ brisk walk with music
Introduction
Brisk walking is a simple way to keep fit. You walk fast enough to breathe harder but can still talk.
1. What is Brisk Walking?
Brisk walking: Walking quickly with purpose, faster than normal walking.
2. How to Brisk Walk
- Stand tall with your head up.
- Swing your arms with elbows bent.
- Take quick steps, landing heel first.
- Breathe steadily.
3. A 15-Minute Session
| Part | Time |
|---|---|
| warm-up (slow walk, arm circles) | 3 minutes |
| brisk walk to music | 10 minutes |
| cool-down (slow walk, stretches) | 2 minutes |
Tip: Use the talk test: you should be able to talk but not sing.
New words
- brisk
- Quick and energetic.
- aerobic
- Using oxygen; exercise that works the heart and lungs.
- pace
- Speed of walking or running.
- warm-up
- Light exercise before activity.
- cool-down
- Gentle exercise after activity.
- talk test
- Checking effort by trying to talk.
Summary
- Brisk walking is fast, purposeful walking.
- Swing your arms and take quick steps.
- A session has a warm-up, brisk walk and cool-down.
- Brisk walking improves heart and lung fitness.
Class activity: Music Walk
- Warm up for 3 minutes.
- Brisk walk to the drum for 10 minutes.
- Cool down and stretch for 2 minutes.
You need: Woven exercise mats, Local drum, Sticks of chalk
Exercises
Answer in your exercise book first, then check your answers.
1. Brisk walking is…
- A. Walking quickly
- B. Sitting
- C. Sleeping
- D. Crawling
Show answer
Answer: Walking quicklyIt is faster than normal.2. During brisk walking you should be able to…
- A. Talk but not sing
- B. Sing loudly
- C. Not breathe
- D. Sleep
Show answer
Answer: Talk but not singThat is the talk test.3. Exercise that works the heart and lungs is…
- A. Aerobic
- B. Static
- C. Lazy
- D. Resting
Show answer
Answer: AerobicIt uses oxygen.4. Swinging the arms helps brisk walking.
- A. True
- B. False
Show answer
Answer: TrueIt adds power.5. We should skip the warm-up.
- A. True
- B. False
Show answer
Answer: FalseWarm-ups prevent injury.6. Gentle exercise after activity is the ______.
Show answer
Answer: cool-downThat is the cool-down.7. List the three parts of a brisk walking session.
Show answer
Answer: Warm-up, brisk walk, cool-down.These make a full session.8. How does brisk walking help the body?
Show answer
Answer: It strengthens the heart and lungs and burns energy.It is aerobic exercise.
Homework
- Brisk walk with a family member for 15 minutes.