the way I see it, ALL of those requirements on that page is exactly what is need for any site of any platform
Absolutely! SEO on WordPress is no different than SEO on any other CMS platform. WordPress core outputs pretty clean code and the whole system is created so that you can concentrate on presenting good content without having to worry about some of the other issues – like keeping navigation menus up to date, positioning specific page elements etc. But, whatever system you use, the onus will always be on you to create high quality content.
I can create page markup by hand using a plain text editor without any problem whatsoever but, even for me, marking up every paragraph etc in every page does make page creation quite tedious. WP removes the vast majority of that tedium once you have your system set up with your theme, preferred plugins and design in place.
When it comes down to choosing a theme, I’d recommend that you choose one from the www.ads-software.com Theme Repository. Unlike many other free and premium/commercial theme resources, themes that have been placed in the Repo within the past 13 months have had to undergo a fairly strict review – which ensures some level of code quality.
If you opt to use a SEO plugin (and not everyone does), try a free one first – possibly one of Yoast’s plugins. But do not expect the plugin to do all of the work for you. It is only one small piece of a larger puzzle. You, as a content author, have to to do your bit as well.