Course Descriptions
Quarter classes are awarded 1 PE credit
Semester classes are awarded 2 PE credits
Advance Conditioning
Advanced Conditioning is a class designed to achieve a high level of physical conditioning through sprinting/running, plyometrics, agility drills, form running and flexibility. Student objectives for this class would include but not be limited to preparation for competition, training for a physically demanding event or a need to be in top physical shape. All students are welcome to join, class will be located in the main gymnasium early mornings. Running sneakers and proper athletic attire required.
Archery
This is an introductory class which focuses on learning proper safety and technique when shooting with bow and arrow. The majority of class time is spent practicing technique while shooting at targets. This is a quarter course that meets twice a week.
Cardiovascular
This class is all activity. The goal is to learn different aspects of a cardiovascular workout. All classes meet and use the cardio equipment in the fitness center and outdoors. This is a semester class that meets twice a week.
Dance
First Aid and CPR/AED
CPR certification consists of Adult/AED (Automated external defibrillator), Child and Infant. CPR/AED certification is valid for two (2) years after certification. The course will consist of lecture presentations, video presentations and skills practicing. Skills will be practiced on both human partners and mannequins. Please wear comfortable clothing to class. COST: $23.35
Indoor Group Cycling
Indoor cycling classes provide an exciting and challenging cardiovascular workout for students of all fitness levels. Performed on a specifically designed stationary bicycle, each participant has the ability to control his or her level of resistance, speed, and power during this instructor-led class. Using a combination of interval training, athletic conditioning, and visualization techniques (along with totally motivating music!), the cycling instructor guides students through varying paces, positions, and intensities on the bike to maximize caloric output. Training in a group setting offers energy and feedback that oftentimes cannot be matched while training alone; and yet, because each rider controls his or her personal bike, a class may be filled with beginners and professional cyclists alike. This workout not only offers an improvement in the cardiovascular system, but is great for muscular endurance, lower body strength, speed and stamina, and will improve overall health and mood. Classes last from 45 to 60 minutes, and students have the ability to burn up to 500 calories in that single workout!
To be best prepared for your indoor cycling experience, you should have:
- A water bottle
- A towel
- Sneakers (running shoes, cross-trainers, etc) or cycling shoes (with clips)
- Comfortable, cool, clothing (you may prefer cycling shorts, but these are not necessary)
- Optional: A Polar heart rate monitor (the bikes are Polar-compatible)
Wilderness First Aid
This 16 hour program is a certification course that specializes in learning the skills necessary for handling emergencies in the wilderness and basic rescuer safety. Topics covered range from preparation and prevention to assessment and treatment. Classroom lectures and discussions are supplemented by practical work and problem-solving exercises. Scenarios are an important part of this training. click here for program dates and registration form.
**Program dates for 2010: TBA**
Fitness Rowing
The goal of this class is to provide the beginner and experienced rower instruction on basic rowing technique, use of the ergometer (rowing machine), and basic principles of training for rowing. Rowing at a pace appropriate for each individual, students in this class will be exposed to endurance, speed and strength workouts. This is a quarter course which meets twice a week for 6 weeks in the fall. In the spring, this class meets 4 times a week for 3 weeks.
Kickbox Cardio Aerobics
Kickbox Cardio combines low impact conditioning with controlled boxing ‘s kicking routines. The class builds endurance, coordination, self-confidence and increases flexibility. This is a semester course for all fitness levels that meets twice a week.
Lifeguard Training
The purpose of this course is to teach lifeguard candidates the skills and knowledge needed to prevent and respond to aquatic emergencies. Course content and activities prepare candidates to recognize and respond quickly and effectively to emergencies and prevent drownings and injuries. Successful completion of the course leads to American Red Cross certification. This is a one credit course.
Pentjak Silat- Traditional Indonesian Martial Arts from West Java
This class will introduce students to the fundamentals of the martial art of Pentjak Silat Tanjung Sari, with a dual focus on both the correct execution of its movements, and the cultural background of the art. Silat stresses soft, fluid, dance-like, and healthful movements that can be applied in an immediate fashion for self-defence. Be aware that this class will involve two-person self-defence drills and rapid exercise. Students will be expected to follow all instructions exactly and to respect their training partners to maintain a safe practice environment.
PiYo™
PiYo™ is a fusion style flexibility workout combining pilates, yoga, dance, and strength training in a flowing sequence as a mind/body class. PiYo has modifications so it can be experienced at all levels of fitness. Some examples of movements you will learn include:
• Warrior poses and high lunges - move up and down rather than holding the lunge for
several breaths. Or hold the lunge, but then use movement with your upper body (arms
and torso)
• Criss Cross Crunches - and other core strengthening and toning movements
• Chair – move from mountain into chair; continue flowing up and down into the squat.
Or hold at the bottom of chair and add swimming arms
• Planks – add moving hip extensions
Exercises are selected and balanced through strategic variations (pose angles and
application of force), with each specific reshaping movement
Principles of Athletic Training
This course is designed to provide the student with the knowledge and skill in the use of protective strapping, padding and equipment in athletics. This course also intends to provide the student with an understanding of the profession as a whole and the interaction athletic trainers have with athletes.
Project Fitness
The goal of this class is to provide knowledge, resources and activities designed to promote personal initiative in developing healthy lifestyle tendencies through combining fitness and cardio. Class meets once a week in the fitness center for activity with individual flexibility in scheduling additional workouts on a weekly basis for the whole semester.
R.A.D.
Rape Aggression Defense (R.A.D.) Systems has been around for over 10 yrs. There are over 1500 certified instructors and this system is taught at over 350 colleges and universities. The program has a two fold approach. The first is education of women, which deals with avoidance and how to prevent being in a bad situation. The second is a practical self defense system that can show how to defend against abduction. The objective is to: "Develop and enhance the options of self defense, so they may become viable considerations to the woman who is attacked".
Swim Conditioning
Students will increase level of cardiovascular endurance, improve stroke and turn techniques and increase understanding of basic principles of aerobic training through successful completion of swimming workouts. This is a semester course that meets twice a week.
Swimming - Beginning
Students will receive instruction in basic aquatic skills including rhythmic breathing, floating, kicking, front and back crawl, and jumping, in addition to basic water safety. This is a quarter course that meets twice a week.
Swimming - Intermediate
Students will receive instruction in the following eight strokes: freestyle, backstroke, elementary backstroke, breaststroke, inverted breaststroke, side stroke. Additionally, turns, treading, basic water safety skills and diving will be taught. This is a quarter course that meets twice a week.
Tennis and Badminton
No experience is necessary. Basic skills (forehand, backhand, and serve) will be taught. All students will be able to play both singles and doubles and know the basic rules. Badminton skills taught will be basic strokes, serve, and rules of the game. All students will play both singles and doubles. This is a semester course that meets twice a week
Vinyasa Flow Yoga
This class will focus on the traditional hatha yoga poses taught with proper alignment and attention to connecting the breath with the movement. These classes are designed for all levels of ability and will help you gain more strength, balance, acceptance and flexibility in your body and mind.
Water Aerobics
Water Aerobics is shallow-water excercise set to fun music that can help improve your stamina, endurance and cardio vascular fitness levels. The multidirectional resistance of water provides an excellent non-impact workout. Water aerobic benefits all levels of fitness. This class requires successfully passing the BMC swim test. This is a quarter class that meets twice a week.
Weight training
This course teaches the student to perform various strength exercises with dumbells, body weight, and on the machines in the fitness center. There is a strong emphasis on using proper form, and on establishing a workout routine. This is a semester course that meets twice a week.
Wellness
The Department of Physical Education in conjunction with Health Services, Student Life and the Deans Office has developed an eight week Wellness Seminar that focuses on a variety of issues confronting college women. The course is mandatory for all first year students and fulfills two physical education credits. The goals of the Wellness curriculum are to provide an interesting and relevant program, and a base of knowledge that will encourage students to think about their well being as an important partner to their academic life. CLICK HERE for 2011-2012 Wellness Syllabus
Yoga
This Kripalu yoga class focuses on prolonged stretches that help release tension in your body. Your input about the areas of your body where you feel tension is requested and is vital to creating a class that fully meets your needs. This is a semester course that meets twice a week.
Zumba
Zumba® is latin dance fitness aerobics all in one. The Zumba® program fuses hypnotic Latin rhythms and easy-to-follow moves with lively, fun music. The routines feature interval training sessions where fast and slow rhythms and resistance training are combined to tone and sculpt your body while burning fat. Add some Latin flavor and international zest into the mix and you've got a Zumba® class! Get ready to "Join the Party™"!