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Recommended Grade Level: 9 - 12

This course helps students establish a regular walking program for health and fitness. Walking is appropriate for students of all fitness levels and is a great way to maintain a moderately active lifestyle. In addition to reviewing fundamental principles of fitness, students learn about goals and motivation, levels of training, walking mechanics, safety and injury prevention, appropriate attire, walking in the elements, good nutrition and hydration, and effective cross-training. Students take a pre and post-fitness assessment. Throughout this course students also participate in a weekly fitness program involving walking, as well as elements of resistance training and flexibility.

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.
  • You should include elements of walking/cardio, strength, and flexibility training each week, as outlined below.


  • Minimum of 90 minutes of walking per week
  • 90 minutes must be accumulated in at least two walking sessions.
  • Additional cardio workouts may be completed as desired.
  • A cardio workout means that your heart rate is elevated within your target zone (approximately 130-180 bpm)


  • Minimum of one 20 minute strength training workout per week
  • Specify which muscles worked and with what equipment
  • 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 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 Weekly Walking 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 Walking Log.

FAQ: https://caronefitness.com//mastercourses/2015masters/walking_5_2014/documents/intro_exerciserequirements.pdf


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