Strength Training

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Strength Training

Recommended Grade Level: 9 - 12

This course focuses on the fitness components of muscular strength and endurance. Students establish their fitness level, set goals, and design their own resistance training program. They study muscular anatomy and learn specific exercises to strengthen each muscle or muscle group. Students focus on proper posture and technique while training. They also gain an understanding of how to apply the FITT principles and other fundamental exercise principles, such as progression and overload, to strength training. This course also discusses good nutrition and effective cross-training. Students take a pre- and post-fitness assessment. Students conduct fitness assessments and participate in weekly physical activity.

PLEASE NOTE: Course requirements mandate that the student be enrolled in this course for a minimum of 12 weeks. This course requires the student to complete activities over a 12-week period, and these activities are an integral part of the course. Transcripts will NOT be issued if the student does not successfully complete these activities.

If you want to enroll in a course that can be completed sooner (due to graduation or end-of-school-year deadlines), then we suggest that you enroll in another Life Skills / PE / Health course that does not specify a minimum enrollment period.

Credit: 0.5





Exercise Requirements:

Although this is an online course, the exercise requirements are anything but virtual!

  • You are required to have 12 weeks of physical activity for this course.
  • Your weekly workouts must equal at least 3 hours of physical activity accumulated over at least three days of the week.
  • Although this is a strength training course, you must also include elements of cardio and flexibility training in your weekly workouts.


  • Minimum of 90 minutes of strength training per week
  • Specify which muscles worked and with what equipment
  • You should work every major muscle or muscle group at least once during the week
  • When strength training you should allow your muscles to rest for at least 48 hours before working the same muscles again
  • If you want to strength train every day, alternate upper body one day and lower body the next


  • Minimum of 60 minutes of cardio per week
  • Specify which cardio activities
  • Cardio workouts, ideally, can be done every day of the week
  • A cardio workout means that your heart rate is elevated within your target zone (approximately 135-180 bpm)


  • Minimum of 5-10 minutes of stretching at the end of every cardio or strength training workout
  • Other optional flexibility workouts such as yoga or Pilates can be included as well

*Note: A warm-up and cool down is implied and should be included in every workout session.


Each week you will fill out a Strength & Fitness Log. Approximately every four weeks (refer to schedule for more information) you will have a Fitness Checkpoint where you will review your progress. In addition, your parent or guardian must submit the parent verification form below. Without this verification you will NOT receive credit for your Weekly Fitness Log.



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