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Physical Wellness Classes

Physical Wellness Classes


The Physical Wellness Department Video

Aerobics/Body Sculpting (Health Club Fitness)

  • 9th-12th grades
  • Elective
  • One Semester 
This class covers a variety of fitness activities typically offered at health clubs. Activities will include hi/lo impact aerobics, step, hip-hop dance patterns, pilates, yoga, exercise ball, and kickboxing. Numerous fitness activities are included to help students to burn body fat and sculpt their muscles.


Dance and Fitness

  • 9th-12th grades
  • Elective
  • One Semester
  • VPAA credit for this course

This course is a combination of dance (ballet, jazz, and student choreography) and fitness activities. Students will experience a variety of fitness activities along with learning different styles of dance. An informal performance at the end of the semester is a requirement for this class to earn credit. It can also be used as a prerequisite to Dance II by earning a B+ or higher.  All physical wellness classes incorporate fitness testing such as the mile run, push up test, sit up test, and flexibility.



Dance II - Performance Dance Choreography

  • 2nd Semester only
  • Required background course:  Dance I or Fitness and Dance with a “B+” or higher.
  • 9th-12th grades
  • Elective
  • One Semester
  • VPAA Credit for this course

Students perform on stage in the Performing Arts Theater. Students should be able to demonstrate 25 dance skills and several choreographic principles learned in Dance I or Dance & Fitness.  They will be introduced to more advanced skills and be expected to break down the music into patterns to create performances utilizing those skills and the elements of dance: space, time, force. Students will be required to perform at the end of the term for credit in the class.  All physical wellness classes incorporate fitness testing such as the mile run, push up test, sit up test, and flexibility.


Introduction to Strength & Conditioning (possible new course pending review)


  • 9th-12th Grades

  •  1 semester


This course is a prerequisite for the Advanced Strength & Conditioning and Peak Performance courses; it is meant for students who have little to no experience in Strength Training and Conditioning.  Introduction to Strength and Conditioning is a dynamic course that focuses on mastering the proper form and technique used for basic lifts to prepare the student to safely and effectively lift weights.  Emphasis will include core strength, speed and agility, conditioning, flexibility, and mobility. Pre and Post testing will be completed and evaluated to track student’s progress in the areas of strength, speed, and power.  This course is designed for students with a strong desire in improving their strength, speed, and agility as well as preparing them for Advanced Strength & Conditioning.  West Ottawa athletes are highly encouraged to take a Strength and Conditioning class.


Athletic Conditioning

  • 9th-12th grades
  • Elective
  • One Semester
This course is for in season and out of season athletes.  Students will be expected to complete workouts designed to improve strength, speed, power, and agility.  Fitness concepts, lifting techniques, and safety procedures will be embedded throughout this course.


Advanced Strength & Conditioning (possible new course pending review)


  • 9th-12th Grades

  • 1 Semester

  • Required Background Course:  Introduction to Strength & Conditioning


This course is designed for students who have already taken Introduction to Strength and Conditioning and expect to be highly active on a daily basis with the goal of improving their strength and fitness through high intensity workouts.  Students will be able to foster improvement in the areas of strength, speed, power, flexibility, agility, and muscular/cardiovascular endurance. Pre and Post testing will be completed and evaluated to track student’s progress in the areas of strength, speed, and power.  This course may be taken more than once. West Ottawa athletes are highly encouraged to take this class after taking the Introduction to Strength and Conditioning.  



Peak Performance - Athletic Preparation (possible new course pending review)


  • 10th-12th Grades

  • 1 Semester

  • Introduction to Strength & Conditioning

  • Is only available to WOHS athletes


This course is designed for students athletes who are driven to improve their overall performance and physical ability.  Students will engage in intense high level workouts designed to improve strength, speed, agility, and overall muscular/cardiovascular endurance.  Students will also be allowed time during the week to focus on sport specific training that is designed by the athlete, teacher, and Head Varsity Coach in their sport.  Proper nutrition, sleep habits, and fitness improvements will be addressed. Pre and Post testing will be completed and evaluated to track student’s progress in the areas of strength, speed, and power.  West Ottawa athletes are highly encouraged to take a Strength and Conditioning Class.    



Weight Training & Fitness – Men 

  • 9th-12th grades
  • Elective
  • One Semester

This course is designed for students interested in participating in health and fitness activities.  Students will be exposed to the principles of weight training and conditioning and apply those principles to daily workouts.  Students will understand and demonstrate proper safety procedures, and lifting techniques used in the weight room.  Fitness concepts and activities will also be embedded throughout the course.  Classes will be scheduled 9th-12th.


 Weight Training Video

YouTube Video


Weight Training & Fitness – Women

  • 9th-12th grades
  • Elective
  • One Semester

This course is specifically designed for female students interested in participating in health and fitness activities.  Students will be exposed to the principles of weight training and conditioning and apply those principles to daily workouts.  Students will understand and demonstrate proper safety procedures, and lifting techniques used in the weight room.  Fitness concepts and activities will also be embedded throughout the course.  Classes will be scheduled 9th-12th.

Successful Living

  • 9th grade
  • Required
  • One Semester

Behaviors you choose today affect the quality of the life you live tomorrow.  Successful Living is a health class that will focus on different aspects of diet, exercise, relationships, mental wellness, and reproductive health.  This class also fulfills the reproductive health requirement from the State of Michigan, as well as half of the physical education requirement needed for graduation.  West Ottawa believes in abstinence as the healthiest choice.

Health

  • 10th - 12th grade (This class is for students who did not take Successful Living in their freshman year or did not earn credit for Successful Living.)
  • Required
  • One Semester
Behaviors you choose today affect the quality of the life you live tomorrow. Health class will focus on different aspects of diet, exercise, relationships, mental wellness, and reproductive health. This class also fulfills the reproductive health requirement from the State of Michigan, as well as half of the physical education requirement needed for graduation. West Ottawa believes in abstinence as the healthiest choice.

Team Sports Fitness - Women 9-12

  • 9th-12th grades
  • Elective
  • One Semester                                            

This class is for 9th and 10th grade female students. This course is designed for students interested in participating in a variety of team sport activities.  Students will learn and demonstrate competency in the knowledge and skills necessary to participate in each sport activity.  Possible units may include: soccer, flag football/ rugby, speedball, basketball, volleyball, floor hockey, ultimate frisbee, lacrosse, and team handball.  Fitness concepts and activities will also be embedded throughout the course. 


Team Sports Fitness - Men 9-10

  • 9th-10th grades
  • Elective
  • One Semester

This class is for 9th and 10th grade male students. This course is designed for students interested in participating in a variety of team sport activities.  Students will learn and demonstrate competency in the knowledge and skills necessary to participate in each sport activity.  Possible units may include: soccer, flag football/ rugby, speedball, basketball, volleyball, floor hockey, ultimate frisbee, lacrosse, and team handball.  Fitness concepts and activities will also be embedded throughout the course. 

Team Sports Video

YouTube Video


Team Sports Fitness – Men 11-12

  • 11th-12th grades
  • Elective
  • One Semester

This class is for 11th and 12th grade male students. This course is designed for students interested in participating in a variety of team sport activities.  Students will learn and demonstrate competency in the knowledge and skills necessary to participate in each sport activity.  Possible units may include: soccer, flag football/rugby, speedball, basketball, volleyball, floor hockey, ultimate frisbee, lacrosse, and team handball.  Fitness concepts and activities will also be embedded throughout the course. 


Emergency First Aid/Lifeguard Training & Aquatics

  • 9th-12th grades
  • Elective
  • One Semester

In this course, students will learn how to react in emergency situations in the water and on land.  Students will also learn how to prevent and treat injuries, and develop the basic swimming and fitness skills necessary to be a lifeguard and a healthy individual.  Proficient swimming skills are necessary to perform the swimming rescues.  This course will offer Red Cross certification to those students who successfully complete the skills and written requirements for Lifeguard Training, CPR, and Emergency First Aid.  All are conducted according to the American Red Cross curriculum.  There will be an optional course fee of $40.00 for those interested in obtaining the Red Cross certification card.