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Estimated Completion Time

1 segment / 18 weeks


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.


Note: content varies depending on course version. For currently enrolled students, please refer to the syllabus located in the course information area for curriculum specifics.


Major Topics and Concepts

Segment 1:

  • Getting Started
    • Fitness Assessment & Analysis
    • Getting Started
    • Training Plan
    • Motivation & Goal Setting
  • Walking Mechanics
    • Warm Up & Cool Down
    • Walking Technique
    • Principles & Training Zones
  • Safety & Equipment
    • Rules & Safety
    • Walking in the Elements
    • Walking Shoes & Equipment
  • The Walking Scene
    • Benefits of Walking
    • Speed Training & Race Walking
  • Overall Wellness
    • Diet & Exercise
    • Cross Training




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

Meets PE graduation requirement. Only Walking Fitness Experience earns a badge.


  • Walking Fitness Assessment and Analysis
    Students will demonstrate an understanding of walking fitness assessments and analysis by explaining elements of walking fitness assessments, describing walking fitness goals and explaining walking training plans.
  • Walking Mechanics
    Students will demonstrate an understanding of walking mechanics by describing exercise principles, describing walking techniques, and explaining training zones.
  • Walking Safety and Equipment
    Students will demonstrate an understanding of walking safety and equipment by summarizing walking safety rules, describing walking in the elements, and comparing walking equipment.
  • Walking Culture
    Students will demonstrate an understanding of walking culture by describing the benefits of walking and explaining speed training.
  • Walking Wellness
    Students will demonstrate an understanding of walking wellness by explaining the dietary demands of athletes and explaining the benefits of cross-training.


Walking Fitness and Running cannot be taken concurrently.

Attend a virtual 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.