Personal Health & Fitness

 Personal Health & Fitness
  • Recommended Grade Level: 9-12
  • Course Credits: 0.5
  • Course Price: $299.00

Course Overview:

This comprehensive health and PE course provides students with essential knowledge and decision-making skills for a healthy lifestyle. Students will analyze aspects of emotional, social, and physical health and how these realms of health influence each other. Students will apply principles of health and wellness to their own lives. In addition, they will study behavior change and set goals to work on throughout the course. Other topics of study include substance abuse, safety and injury prevention, environmental health, and consumer health.

This course is also designed to provide students with the basic skills and information needed to begin a personalized exercise program and maintain an active and healthy lifestyle. Students participate in pre- and post-fitness assessments in which they measure and analyze their own levels of fitness based on the five components of physical fitness: muscular strength, endurance, cardiovascular fitness, flexibility, and body composition. In this course, students research the benefits of physical activity, as well as the techniques, principles, and guidelines of exercise to keep them safe and healthy. Throughout this course students participate in a weekly fitness program involving elements of cardio, strength, and flexibility.

Required Materials:

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 cardio, strength, and flexibility training each week, as outlined below.


  • Minimum of 90 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 30 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 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.

Technical Requirements:

  • Microsoft word
  • PDF Reader
  • Power point
  • Excel
  • Google Docs


Course Introduction

Unit 1: Health Choices

  • 1.1 Dimensions of Wellness
  • 1.2 Decision-Making Skills

Unit 2: Starting a Fitness Program

  • 2.1 What is Fitness?
  • 2.2 Goal Setting
  • 2.3 Getting Started

Unit 3: Fitness Safety

  • 3.1 Warm Up & Cool Down
  • 3.2 Posture & Technique
  • 3.3 Safety Guidelines

Unit 4: Exercise Principles

  • 4.1 Components of Fitness
  • 4.2 FITT Principles
  • 4.3 Heart Rate & Intensity

Unit 5: Drugs & Alcohol

  • 5.1 Drug Use
  • 5.2 Alcohol & Tobacco

Unit 6: Nutrition

  • 6.1 Nutrition
  • 6.2 Weight Management

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