Strength Training - VLACS
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Estimated Completion Time

1 segment / 18 weeks


This one-semester course by Carone Fitness focuses on the fitness components of muscular strength and endurance. Throughout this course 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.

Major Topics and Concepts

This course is divided into the following units and sections.

Course Introduction

Unit 1: Getting Started

  • 1.1 Fitness Assessment & Analysis
  • 1.2 Getting Started
  • 1.3 Training Plan


Unit 2: Principles & Technique

  • 2.1 Warm Up & Cool Down
  • 2.2 Technique & Safety
  • 2.3 Principles of Strength Training
  • 2.4 Strength Training Equipment

Unit 3: Strength Training Exercises

  • 3.1 Upper Body Strength
  • 3.2 Lower Body Strength
  • 3.3 Core Strength

Unit 4: Total Wellness

  • 4.1 Benefits of Strength Training
  • 4.2 Injury Treatment & Prevention
  • 4.3 Diet & Exercise
  • 4.4 Cross-Training

Unit 5: Post Assessment

  • 5.1 Post Assessment



Experiences allow students to demonstrate mastery of competencies through various real-world or hands-on learning opportunities, such as travel, service learning, independent study, internships or entrepreneurship. During an experience, students elect to meet all or some of the competencies in a particular competency group (ie. English 1, Economics, Biology, …), as an alternative to taking the course. Each experience is customized to the student’s opportunity. The student works with a VLACS instructor to determine deliverables that demonstrate mastery of the competencies and secures an outside expert to enrich the experience.

In Experiences students will:

  1. Meet weekly with their instructor.
  2. Secure an outside expert.
  3. Plan the experience prior to completing it. Credit is not awarded for experiences completed prior to enrollment and completion of the planning process.
  4. For many experiences, spend time at a business or other location.

Types of Experiences:

Independent Study

By signing up for an independent study, you will be able to direct your own learning, identifying what you want to learn and how you will demonstrate that you have mastered your learning objectives.


Internships allow you to gain professional experience, make connections, and become familiar with a career while working on site with mentors and professionals in a career of your interest.


While travel can be a great experience for learning life lessons, it is also an excellent way to acquire the knowledge and skills that allow you to demonstrate mastery in a variety of competencies. The world is a classroom and travel experiences will connect your real-world experiences to the learning that you seek.

Service Learning

In-Service Learning, you collaborate with members of your community to address issues to improve your community. You will connect your service with discipline-specific content so that learning can take place through problem solving and collaboration.


Starting your own business is a great way to learn. This type of experience allows you to engage in an entrepreneurial experience and receive credit for competencies you master through this experience.

Credits .5

Competency Group Overview

Meets PE graduation requirement


  • Personal Fitness Assessment
    Students will demonstrate an understanding of personal fitness assessment by conducting and reflecting on a pre- and post- assessment of their fitness levels.
  • Strength Training as a Part of Overall Wellness
    Students will demonstrate an understanding of the role of strength training in an overall wellness plan by identifying and analyzing how various strength training components interact with other areas of wellness.
  • Strength Training Principles and Techniques
    Students will demonstrate an understanding of strength training principles and safe and effective techniques by designing and implementing safe and effective strength training routines to meet various goals.
  • Whole Body Strength Training
    Students will demonstrate an understanding of strength training for the entire body by identifying and analyzing major muscle groups and by developing and implementing whole body strength training routines.


Recommended for grades 9-12.

Attend an open house

We offer regular online open house webinars where VLACS staff members provide parents and students with an overview of our programs and answer questions about online learning.