This introductory level course is designed for the student who is new to swimming. This class is perfect for those students who are afraid of the water, through those who are comfortable going underwater, can float, or can do some very basic strokes. This course will progress the student through basic breathing techniques and floating skills to basic technique for freestyle and backstroke. The student will learn to survival float or tread water, and swim in deep water for at least 5 yards. The student will also be introduced to the breaststroke and butterfly pull and kick. **Note: For more advanced swimmers, please register for the Intermediate class.
Units: 4
Max Enrollment: 10
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course is for students who have basic swim skills, but would like to enhance their technique, learn new strokes, and become more comfortable in the water. Upon completion of this course, students will be able to use each of the following strokes: freestyle, breaststroke, backstroke, and butterfly. They will have a basic understanding of the turns for each stroke and will have a basic front dive into deep water.
Units: 2
Max Enrollment: 6
Prerequisites: PE100 Beginning Swimming or prior swimming experience.
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course is for students already proficient in swimming. Students will use swimming as their mode for conditioning/fitness over the semester. The course will progress from workouts designed by the instructor to self-designed practices by the end of the semester. The different energy systems and how to train them will be discussed, and examples given as part of the practice. There will also be an element of stroke technique and drill work as part of the course, including turns.
Units: 4
Max Enrollment: 16
Prerequisites: Proficiency in swimming is necessary.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
Units: 2
Max Enrollment: 16
Prerequisites: None
Instructor: Dix
Semesters Offered this Academic Year: Fall
Notes:
This introductory course introduces students to the basics of sailing. Upon completion of this course, a student will be able to rig and unrig a tech dingy using the proper knots, recognize and define the points of sail, sail a figure-8 course set by the instructor using tacking, and define basic sailing terminology. A student will also demonstrate an understanding of her ability to safely handle weather conditions and be able to set their own course on Lake Waban without the assistance of an instructor.
Units: 2
Max Enrollment: 14
Prerequisites: Swim Test.
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
This introductory course introduces students to the basics of canoeing. After taking this course, students will be able to execute basic bow and stern strokes, enabling them to effectively steer and maneuver a tandem and solo canoe. Students will also be able to demonstrate basic safety and rescue maneuvers - including capsize recovery & boat over boat rescue.
Units: 2
Max Enrollment: 16
Prerequisites: Swim Test
Instructor:
Semesters Offered this Academic Year: Not Offered
Notes: You must pass the swim test to take this course.
The Swimming Games class is a high-energy fitness class using aquatic games to build cardiovascular exercise, delivering full body aerobic exercise. We will play fast paced games like tag, sharks and minnows, relay races, water polo, etc. Students do not need to be advanced swimmers for this class, but do need to be comfortable in the water.
Units: 2
Max Enrollment: 16
Prerequisites: Basic comfort in water.
Instructor: Dix
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Dorm/Class Crew is offered each fall, with six weeks of practice followed by the Dorm Crew Regatta in late October. To participate in Dorm/Class Crew, students must pass the swim test, which is offered during recreational pool hours.
Units: 2
Max Enrollment: 20
Prerequisites: Swim test
Instructor:
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Introduction to springboard diving will provide students an opportunity to learn movement patterns, skills, techniques, and basic dives from the 1- and 3-meter springboard in a safe, progressive manner. Students will learn both forward and backward takeoffs and entries into the water, as well as simple trampoline skills, stretches for flexibility, and exercises related to the sport. Students will also learn diving terminology, scoring, and how a diving meet runs. This class will culminate with a diving competition where students will perform their skills in a mock diving meet in a fun, friendly environment.
Units: 4
Max Enrollment: 18
Prerequisites: Students should be able to swim ten yards and tread water for one minute.
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Spring
Notes:
This is an American Red Cross certification course designed to provide you with the entry level knowledge and skills to prevent, recognize and respond to aquatic emergencies and to provide professional level care for breathing and cardiac emergencies, injuries and sudden illness until emergency medical services personnel can take over. This class will be taught in a Blended Learning format which involves 20 hours of in-person class time as well as 8 hours of online learning, and a one hour pre-course skills test. Prerequisite: There is a significant swim prerequisite that includes but is not limited to a 300 yard (12 lengths of the pool) swim without stopping, a two minute tread and a deep water retrieval.
Units: 4
Max Enrollment: 10
Prerequisites: None.
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Spring
Notes:
This introductory level course is designed for the student who is new to swimming. This class is perfect for those students who are afraid of the water, through those who are comfortable going underwater, can float, or can do some very basic strokes. This course will progress the student through basic breathing techniques and floating skills to basic technique for freestyle and backstroke. The student will learn to survival float or tread water, and swim in deep water for at least 5 yards. **Note: For more advanced swimmers, please register for the Intermediate class.
Units: 2
Max Enrollment: 10
Prerequisites: None
Instructor: Dix
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Spring; Fall
Notes:
This introductory level course, designed for the student who has never before been introduced to the art, offers training in the basic skills of ballet technique. Beginning with barre exercises and progressing to simple steps that move across the center floor, students will practice the fundamentals with music. They will learn what brings line to a dancer’s foot and fluidity to a dancer’s arms; they’ll learn to turn and jump with classical form. Upon completion of this course students will have an understanding of what comprises a ballet class and what it takes to execute ballet's most basic movements.
Units: 4
Max Enrollment: 16
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This advanced beginner course is designed for the dancer who has already been introduced to the basics of ballet and wishes to further develop technique. Akin to stringing beads or speaking simple but fluid sentences in a new language recently learned, steps that were introduced in Ballet I will here be combined into simple but fluid dance combinations. Here is where the beginner becomes facile (and the more advanced dancer can enjoy a classical workout). Students will move in traditional fashion through barre and center exercises that are carefully crafted to be fun and strengthening yet not too difficult to remember or perform. Music is integral and artistic expression the ultimate aim, but this course focuses on the physical mastery of ballet’s basic movements.
Prerequisite: PE 120 Ballet I or understanding of the fundamentals. Note: Those who have not taken the prerequisite will need to pass a placement evaluation at the first session (or beforehand) to determine that they understand the fundamentals of ballet and their level is high enough for this course. Feel free to contact the instructor in advance regarding registration.
Units: 4
Max Enrollment: 18
Prerequisites: PE120 Ballet I or permission of the instructor.
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This intermediate/advanced level course is designed for the dancer who has fully mastered the basics of ballet and wishes to further develop technique and artistry. At this level much of the discussion/explanation of basic steps drops out and practice of them become rigorous. Combinations at this level become more complex, they are taught relatively quickly, and accompanying tempos are designed to increase difficulty levels. In this course the artist emerges, as execution of steps progresses to performance of them and artistic expression becomes a focus. From pliés to grand allegro, this course keeps a steady (sometimes swift!) pace, allowing the well-trained dancer the opportunity to work out, technically improve, and artistically grow.
Units: 4
Max Enrollment: 20
Prerequisites: Ballet II with full mastery of the fundamentals. Instructor permission is required.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This class is an exploration of movement for anybody wanting to dance. You will learn basic ballet barre, modern dance styles in both the Graham, and Limon techniques, jazz-sass, as styled by Fosse, and Mr. Smooth-Astaire. Through class exploration you come to know and be more at home in and with your body, The joy of moving together, exploring different techniques, and musical styles, releases stress, increases dopamine- the feel good hormone, and strengthens your ‘Emotional Intelligence.’ From the structure of basic ballet skills to free flowing modern moves across the floor, you strengthen, lengthen and integrate body, mind and emotion.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Not Offered
Notes:
In this class we explore, and integrate modern, jazz and ballet techniques with the art of choreography.. Technically, the class covers creating better turns, leaps, contractions, falls, and floor sequences through Graham, Limon, Ailey, and Tharpe styles. Creatively, you are offered the opportunity to develop basic choreographic skills, developing your own vision, and style. This class offers wonderful life-skills including: developing your voice, and creativity, enhancing your Emotional Intelligence, with community-communication and leadership. This is a physical, joyous class where sweat releases stress, increasing your happy hormones of: dopamine, serotonin, and oxytocin.
Units: 4
Max Enrollment: 24
Prerequisites: PE124 Beginning Dance or permission of the instructor.
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Not Offered
Notes:
Dance and music are an integral part of daily life and culture all over Africa. In this course we will explore the richness of West African culture through its music and movement. Students will learn traditional dance movements, songs and history. This course will focus on the correlation between the dance and its corresponding rhythm.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall; Spring
Notes:
Descended from the ancient tradition of dramatic storytelling in India, kathak is a classical performing art that combines dance, drama, music, and rhythm. 21st century kathak is innovative and contemporary, while remaining deeply rooted in the cultural heritage, traditions and philosophies that are its foundation. It is characterized by intricate footwork, refined gestures, elegant stances, swift spins, improvisation, and rhythmic intensity—along with both subtle and dramatic facial expression. Kathak has gained global popularity and can be found worldwide, with practitioners of all ages, nationalities and ethnicities.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Brazil was the largest importer of Africans during the slave trade, in all of the Americas. As a result, its music and dance are heavily African-rooted, but also incorporate European and Native American influences. Brazil boasts one of the most elaborate Carnival celebrations in the world which displays a rich variety of dance and music. This class will focus on learning the history and cultural significance of the dances as well as the movements themselves.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Combining and integrating the art of Yoga with dance invites spirit and emotion to enter the body through movement. Working with conscious breathing, and subtle body layers, we build strong, supple bodies through integrating Yoga skills with dance technique. As the creator of Shaki Yoga Dances, I offer you original choreographies that explore the energies of Shakti Goddesses, relating their energies directly to your life. The movement connects emotion and intellect into a ‘here and now’ physical response. The class is physical, improving your balance, sense of timing, flexibility, and strength as you learn to sequence poses with skill. You release stress, and anxiety, regenerating peace, focus and inspiration.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Graham Floor is the core-centric technique of the iconoclastic modern dancer, Martha Graham. This class will move from her basics into advanced moves, each position evolving from the vitality and force of a contraction. Classes open with floor stretches, especially for hips and groin, along with core work, and breath. Graham technique builds each move on the previous, offering a solid resonance of step by step understanding to advance the body into the next new movement. Both beginning and advanced dancers will deepen the understanding and use of contraction and breath, which sustain all styles of movement. Classes will close with the creation of short ‘floor dances,’ pulling it all together for a satisfying dance end.
Units: 4
Max Enrollment: 24
Prerequisites:
Instructor:
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Not Offered
Notes:
The 'Wisdom Body' is created through the healing art of balancing movement (Yoga, dance of all kinds, basic Tai Chi, Chi Gung) and wellness. This class explores and integrates: 'Emotional Intelligence', basics of the nervous system via the vagus nerve, with visualization, breathwork/Pranayama for specific physical healing, Yoga philosophy, music & poetry. Students come to understand energy, and grow aware of how to work with it. This is a course that supports and builds a strong, flexile body while releasing stress, and anxiety. It is creative in Its use of many layers that inform, deepen, and connect body, spirit, brain, and emotion. The student builds a friendship with her senses, learning to identify triggers/signals, how to change them, and what to learn from them. It is about confidence-building, appreciating oneself, honoring the unique gifts of self while sharing and seeing the same in others. In the dance classes I've taught at the college, I began giving the students more time for their own creativity, for connecting with one another, for learning 'the dancer's toolbox' and how they might best use the tools. I observed them grow as dancers, collaborators, leaders, and creatives. In learning to synthesize different components to create a singular harmony, the body relaxes, and stress flows out with the exhale, a deeper awareness enters, and there is a lot of laughter in this collaborative creativity!
Units: 4
Max Enrollment: 20
Prerequisites: None
Instructor: Cameron
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Upon completion of this course, students will have increased their cardiovascular capacity while developing a comprehensive understanding of how to design and carry out a personal fitness program. Students will be introduced to variety of workout routines through training modules. Workouts will be tailored to each student's cardiovascular capacity and will progress from a low intensity workout module to a high impact interval training module. The class will primarily utilize aerobic equipment including- ellipticals, treadmills, bicycles, and 'stairmasters.' Weather permitting, the class will go outdoors to engage in cardiovascular based activities that may include team based games. Spaces used on these days can include our sports fields, track, or walking trails. Finally, most classes will incorporate a social element allowing students to make personal connections with classmates and promote a sense of camaraderie while getting in shape!
Units: 2
Max Enrollment: 18
Prerequisites: None.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
This course introduces students to the principles of strength training. Students will learn how to safely use the Cybex weight machines, free weights, and other training equipment to increase muscular strength and endurance. Upon completion of the course, students will know the major muscle groups and will be able to implement sound training principles into their individualized strength program. Additionally, students will be able to create their own training regimen.
Units: 2
Max Enrollment: 18
Prerequisites: None.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
This course will teach the fundamentals of walking for fitness, health, and well-being. Participants will learn how to use a treadmill for walking workouts, as well as basic walking for fitness techniques to achieve health and wellness goals. Some of the course will be outside, weather permitted.This course is designed for beginners (e.g., those new to working out) or those who want to learn more about using walking as a fitness activity. We will engage in other components of walking such as mindfulness, hill workouts, and trail walking (on campus).
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Zumba is a fusion of Latin and international dance stylings combined with fitness elements and movements. By taking this course, students will experience a cardiovascular and total body strength and conditioning workout. Improved endurance, coordination and balance are additional benefits of Zumba. Upon completion, students will have a basic understanding of dance and music sequencing, transitions, and phrasing, and will perform the choreography learned.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Upon completion of this course, students will have increased their cardiovascular capacity while developing a comprehensive understanding of how to design and carry out a personal fitness program. Students will be introduced to variety of workout routines through training modules. Workouts will be tailored to each student's cardiovascular capacity and will progress from a low intensity workout module to a high impact interval training module. The class will primarily utilize aerobic equipment including- ellipticals, treadmills, bicycles, and 'stairmasters.' Weather permitting, the class will go outdoors to engage in cardiovascular based activities that may include team based games. Spaces used on these days can include our sports fields, track, or walking trails. Finally, most classes will incorporate a social element allowing students to make personal connections with classmates and promote a sense of camaraderie while getting in shape!
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course engages students in traditional Pilates movements to improve strength, flexibility, and balance. Upon completion of the course, students will be able to perform exercises that strengthen the core muscle groups (abdomen, hip and gluteal muscles). Students will also demonstrate their knowledge of muscle conditioning specificity by creating a Pilates routine that encompasses all the major core muscle groups.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course engages students in the traditional Pilates movements to improve strength, flexibility, and balance. Upon completion of the course, students will be able to perform exercises that strengthen the core muscle groups (abdomen, hip and gluteal muscles). Students will also demonstrate their knowledge of muscle conditioning specificity by creating a Pilates routine that encompasses all the major core muscle groups.
Units: 2
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Upon completion of this course students will be able to design and execute individualized cardiovascular-core strength fitness programs incorporating pilates core strengthening exercises, meditation and relaxation techniques, and alternative strength training exercises. Students will incorporate a wide variety of current physiological and mind-body principles that will lead to improved core strength, endurance, cardiovascular fitness, and enhanced self-awareness and relaxation.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course is for students with an established running background. By the end of the course, students will understand the various energy systems involved in running and how to train each system. The class will focus on running as a method for conditioning, but will use a combination of variety of cross-training methods, including flexibility and strength training. The goal for each student is to complete a 10K run at the completion of the course.
Units: 4
Max Enrollment: 18
Prerequisites: Students should have an established running background
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course introduces students to the principles of strength training. Students will learn how to safely use the Cybex weight machines, free weights, and other training equipment to increase muscular strength and endurance. Upon completion of the course, students will know the major muscle groups and will be able to implement sound training principles into their individualized strength program. Additionally, students will be able to create their own training regimen.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course is designed to provide students with the fundamental knowledge and skills involved in resistance training. Students will learn the proper techniques of various forms of resistance training including: barbells, free weights, resistance bands, physioballs, medicine balls, and body weight exercises. Students will also learn how to properly warm up and cool down through dynamic and passive movements. Students will follow a periodized resistance program throughout the semester aimed at making gains in strength and power. At the completion of this course, students will be able to create a personalized resistance training routine.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Spring; Fall
Notes:
Students will increase their aerobic capacity and learn about various training strategies and the impact of physical conditioning on the body while training to run a 5k. Each class will progress through a variety of distances, time intervals, and levels of exertion, along with learning the physiological rationale for such progressions. Various training techniques, including interval training and cross training (e.g., bike, elliptical, etc.), will be used throughout the course. The eventual goal is for the student to be able to continuously run for over 30 minutes. Students will track individual goals and progress throughout the semester.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course will help students get into shape, reduce stress, increase energy, and build confidence. Students will learn how to properly warm up and cool down, exercise at high intensity using calisthenics, strength workouts, dumbbells, medicine balls, agility ladders, obstacle courses and much more. Upon completion of Boot Camp Fitness, students will be able to design and execute their own fun and challenging fitness programs using high intensity interval training (HIIT).
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course is an introduction to indoor cycling. Students will learn bike setup and safety, proper riding technique and movements, and how to monitor heart rate in conjunction with effort. The class will offer energizing, cycling-inspired rides that combine sound training principles, inspirational music, and a unique mind/body philosophy. Students will exercise at moderate to high intensity levels using the spinning bikes, while incorporating different spinning movements. Upon completion of this course students will be able to design and execute their own individualized spin program. This course will help you get into shape, reduce stress, and increase energy.
Units: 4
Max Enrollment: 10
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
The class is a continuation of Beginning Spinning with more rigorous rides focusing on higher and more challenging rotations per minute (RPM). It will offer energizing rides that combine sound training principles, including regulating tension, intensity, and cadence throughout each workout. Students will be able to transform their beginning spin skill set into a performance training tool. This course will enhance students' cardiovascular fitness level and reduce stress.
Units: 4
Max Enrollment: 10
Prerequisites: PE 150 Spinning I or permission of the instructor
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
Barre is a full body workout that incorporates body weight strength, pilates and ballet exercises. Workouts are set to fun and high-energy music. The exercises are designed to exhaust your muscle groups then stretch targeted areas to build strength and flexibility. Over the course of the semester we will deconstruct a Barre workout to teach students proper form, mind and body awareness and build strength. Upon completion, students will have the strength and endurance to complete an entire 60 minute Barre class.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Spin & Strength will combine the benefits of a workout on the bike and a workout off the bike. Each class, we will challenge and increase overall cardiovascular fitness level through cycling and challenge and increase overall strength level through a bodyweight circuit off the bike. In the spin portion of this course, students will learn proper bike setup and safety, techniques to enhance the mind-body connection, and spinning specific movements and positions. In the strength portion, students will learn different ways to format a training session that includes upper body, lower body, core, and flexibility movements. We will exercise at varying intensity levels on the bike that allow us to travel through the 6 different spinning movements over 2 types of terrains, flats and hills, and two basic positions on the bike, seated and standing. We will manipulate both speed and resistance to create a full ride that will challenge the body. Off the bike workouts will focus on all body weight movements allowing students to understand and use their bodies as the sole form of resistance. Classes will hit all major muscle groups in combination with cardio based movements to keep heart rate up. With the progression of movements, reps, and interval based training, students will build power and stamina. The course will combine energizing and rigorous cycling-inspired rides and strength circuits with upbeat music and a focus on growth, breath and connection. A typical class will include a warm-up, ride portion, strength portion and cool down. This course will help students elevate their fitness level and strength, reduce stress, increase energy, and build confidence while also preparing them to create their own workouts moving forward.
Units: 4
Max Enrollment: 10
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Advanced Barre builds on the skills gained in Barre Fitness, incorporating bodyweight strength, pilates, and ballet exercises. Students will build on the strength, technique, and body awareness that they formed in Barre Fitness. Workouts are set to fun and high-energy music and the intensity is high. Upon completion of the course, students will have a deeper understanding of proper form and will be able to create their own Barre workout.
Units: 4
Max Enrollment: 24
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Advanced Barre builds on the skills gained in Barre Fitness, incorporating bodyweight strength, pilates, and ballet exercises. Students will build on the strength, technique, and body awareness that they formed in Barre Fitness. Workouts are set to fun and high-energy music and the intensity is high. Upon completion of the course, students will have a deeper understanding of proper form and will be able to create their own Barre workout.
Units: 2
Max Enrollment: 24
Prerequisites: PE 153 Barre Fitness or permission of the instructor.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
This course is an introduction to indoor cycling. Students will learn bike setup and safety, proper riding technique and movements, and how to monitor heart rate in conjunction with effort. The class will offer energizing, cycling-inspired rides that combine sound training principles, inspirational music, and a unique mind/body philosophy. Students will exercise at moderate to high intensity levels using the spinning bikes, while incorporating different spinning movements. Upon completion of this course students will be able to design and execute their own individualized spin program. This course will help you get into shape, reduce stress, and increase energy.
Units: 2
Max Enrollment: 10
Prerequisites: None.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
Upon completion of this practical self-defense course, students will learn basic avoidance tactics, awareness skills and physical self-defense maneuvers. The student will be able to demonstrate effective escape skills, verbal responses, and offensive counter attacks (including elbow strikes, heel/palm hits, kicks and fighting from the ground). Safety equipment will be used in class, and physical contact is a part of every session.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Spring
Notes:
Tai Chi is the ancient Chinese art of meditation achieved through low-impact movements and postures. Weaponry (sabre) is an important aspect of this training and will be included in the course. By learning postures from the Wu Chien-Chuan competition form and the fundamentals of the tai chi saber, students will achieve proper spinal alignment and muscle relaxation.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Fall
Notes:
This course is a relaxed and enjoyable experience for the new student as well as a former practitioner of martial arts. The course focuses on the fundamentals of Traditional Hung Kuen, a southern style of kung fu. Basics include how to punch, kick, block, footwork and stances. Postures in the forms will be covered, along with learning how to develop a form sequence. This is achieved by linking the postures together to create a routine classified as the form. We will cover the process, the discovery, and the understanding from learning and training with postures. The health and wellness benefits of the practice of form sequences and how breath and movement are essential to life.
The instructor will be in a room with mirrors so students can follow the form sequences from different perspectives. For instructional purposes, I will share the screen with pre-recorded video for viewing and following the content that will be covered in classes. Recorded meetings will be shared for additional review of content and improved understanding.
Units: 4
Max Enrollment: 18
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
The practice of Taekwon-Do is geared toward self-defense, as well as physical and mental health. Taekwon-Do is a modern martial art that combines thousands of years of ancient methods of self-defense with scientific concepts from physics making it one of the most powerful martial arts in existence. Students will develop strength, coordination, and flexibility by practicing applications of hand and foot techniques (the “Taekwon” part of the name). Students will also develop confidence and gain understanding of some aspects of Korean philosophy and culture (the “Do” or the “way” part of the name), focused on the core tenets of Taekwon-Do: courtesy, integrity, perseverance, self-control, and indomitable spirit.
Units: 4
Max Enrollment: 15
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
Taekwon-Do II is a course designed as a continuation of Taekwon-Do I curriculum. Pre-requisites for this course include having taken Taekwon-Do I or other prior experience with Taekwon-Do, subject to an assessment by the instructor. The practice of Taekwon-Do is geared toward self-defense, as well as physical and mental health. Taekwon-Do is a modern martial art that combines thousands of years of ancient methods of self-defense with scientific concepts from physics making it one of the most powerful martial arts in existence. Students will continue to develop strength, coordination, and flexibility by practicing applications of hand and foot techniques (the "Taekwon" part of the name). Students will also develop confidence and gain an understanding of some aspects of Korean philosophy and culture (the "Do" or the "way" part of the name), focused on the core tenets of Taekwon-Do: courtesy, integrity, perseverance, self-control, and indomitable spirit. This course would allow a student to test and advance one level in Taekwon-Do rank. Prerequisites: PE 163
Units: 4
Max Enrollment: 12
Prerequisites: PE 163 Taekwon-Do
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
Learning the basics of American football in a cooperative and fun environment. The nature of American football with lots of running, sprints and agility exercises makes it a perfect activity to get some great cardio work done in a fast-paced and entertaining environment. Students will learn the rules and strategy of the game, basic offensive and defensive strategies. Early on the essential terminology and concepts would be taught and students would then start to run plays, diagram routes, call defenses, and play in small scrimmages. The emphasis of the class will be on quality physical fitness while learning a game that may be new to some.
Units: 2
Max Enrollment: 16
Prerequisites: None
Instructor: Charlton
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Not Offered
Notes:
Upon completion of the course, a student will be able to execute the fundamental steps of target shooting and attain an intermediate level of skill. Students will have the opportunity to test their archery skills and sights in a variety of archery games and contests, shooting from 15, 20, and 25 yards.
Units: 2
Max Enrollment: 14
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Upon completion of the course, a student will be able to execute the fundamental steps of target shooting and attain an intermediate level of skill. Videotaping will help students analyze their errors to improve overall shooting. Students will have the opportunity to test their archery skills and sights in a variety of archery games, such as tic tac toe, dartboard, and balloon shoot. Students will shoot from 15, 20, and 25 yards.
Units: 4
Max Enrollment: 14
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This is a beginning badminton course in which students will develop the basic skills necessary to play the game of badminton. Technical skills include the overhead and underhand clears, the short and long serves, drop shots, the smash, proper grip, and footwork. Instruction will include an emphasis on the fundamental strategies and rules used in both singles and doubles play. As a result of taking this class, students will be able to demonstrate the basic strokes in badminton, play and score in single and double competition, and articulate the rules and etiquette of the game. A fitness component will be part of each class aimed to improve agility, flexibility, and strength.
Units: 4
Max Enrollment: 14
Prerequisites:
Instructor:
Typical Periods Offered: Spring; Fall
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course is an introduction to the sport of fencing. Students will learn basic skills, including advance, retreat, attack and defense, with an emphasis on correct execution of these fundamental skills. Students will also learn bouting strategies and scoring. At the end of this course, a student will be familiar with fencing history, rules, equipment and basic skills. Opportunity for electric foil fencing, with equipment provided, will be included.
Units: 2
Max Enrollment: 16
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course teaches the fundamentals of golf, including different strokes as well as the rules of the game. After taking this class, the student will be able to execute the basic golf strokes, including full swing, pitching, chipping and putting. The student will have an understanding of the rules in order to engage in course play. Equipment provided.
Units: 2
Max Enrollment: 12
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This class is designed for students of every ability level interested in improving their volleyball skills. By the end of the class, students will be able to pass, set, dig, serve, and attack. Students will also have a basic knowledge of offensive and defensive strategies. Principles of physical fitness including proper warm-up/cool down, cardiovascular and strength training, and stretching will also be addressed.
Units: 2
Max Enrollment: 16
Prerequisites: None.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
Upon the completion of this course students will have a basic knowledge of belayer/climber communication, rock climbing terms, knots, and movement on rock. Students will focus on personal goal setting and intrinsic motivation in the sport of rock climbing. This is an introductory course and no previous rock climbing experience is needed.
Units: 4
Max Enrollment: 12
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
A continuation of the introduction to fencing course, this course will review the footwork, bladework, and tactics from the introductory class. The emphasis will be on expanding to competitive bouting and electric fencing. (Equipment provided.)
Units: 4
Max Enrollment: 16
Prerequisites:
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes: The credits earned in this course count toward your Physical Education graduation requirement; they do not count toward the 32 academic units required for your degree.
Pickleball is a paddle sport accessible to all ages and skill levels. Students will learn the rules of the game and basics of play, with greater technique incorporated as the class progresses. Through drills and live play, students will gain confidence and proficiency in this life-long wellness activity.
Units: 4
Max Enrollment: 14
Prerequisites:
Instructor:
Semesters Offered this Academic Year: Fall; Spring
Notes:
Units: 2
Max Enrollment: 12
Prerequisites: None.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
This course is an introduction to the game of tennis for students with limited or no experience. As a result of taking this class, students will be able to execute the basic shots of tennis, including forehand and backhand ground strokes, volleys, and serves. Students will become familiar with fundamental concepts related to each of the basic strokes including correct grips, footwork, and contact points, and will learn how to play points and games. Upon completion of this class, students will be able to take part in a friendly match using official rules and scoring, and appropriate terminology and etiquette.
Units: 4
Max Enrollment: 12
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course builds on the skills learned in Elementary Tennis, introducing more advanced tennis skills and strategy. As a result of participation in Intermediate Tennis, students will improve the consistency of their basic tennis skills including the groundstrokes, volley and serves. With emphasis on footwork, positioning, and ball placement, students will be able to execute strategies for singles and doubles play. Students will also become familiar with the use of varied grips and spins, as well as specialty shots such as the overhead, lob and dropshot. Students will be able to implement their developing skills and strategies into match play.
Units: 4
Max Enrollment: 12
Prerequisites: PE 182 Elementary Tennis or permission of the instructor.
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes:
This class is designed for students of every ability level interested in improving their volleyball skills. By the end of the class, students will be able to pass, set, dig, serve, and attack. Students will also have a basic knowledge of offensive and defensive strategies. Principles of physical fitness including proper warm-up/cool down, cardiovascular and strength training, and stretching will also be addressed.
Units: 4
Max Enrollment: 16
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
The downhill ski and snowboarding program is conducted at Nashoba Valley Ski Area, a 45-minute ride from the College. The Nashoba Valley Ski School provides lessons at all levels, from beginning to expert. Attire: Ski pants/warm slacks, ski parka, warm mittens/ gloves, heavy socks, warm hat. PE Credit: Students must attend at least four lessons to earn credit. If weather conditions reduce the number of trips to Nashoba, students might not be eligible to receive credit. Students are responsible for lift tickets, lesson fees, and equipment rental.
Units: 2
Max Enrollment: 45
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This course introduces the footwork, bladework, and tactics of fencing, developing proper technique and form. With a particular emphasis on competitive bouting and electric fencing, with equipment provided, students will develop a sound foundation of the fencing basics through regular practice. Students will also learn the rules of the game, including scoring. Equipment provided.
Units: 4
Max Enrollment: 16
Prerequisites: None
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
Yoga focuses on the integration of the breath and mindfulness with postures or asanas. The postures may be linked in a flowing manner or may be held for several breaths. Upon completion of the class, a student will be able to execute many postures and breathing techniques that work together with alignment, clarity of mind and relaxation. Increased student awareness of their physical strengths and challenges will be identified to achieve improved balance, stability, flexibility, strength and focus.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
This course builds on the practice learned in Beginning Yoga, diving deeper into the study of yoga. Students in this Iyengar style class will perform intermediate yoga postures, including inverted poses, arm balances and back bends. Upon completion of the class, students will be able to execute more advanced postures and breathing techniques, with a focus on alignment and clarity of mind. Students will improve their balance, stability, flexibility, strength, and focus. Prerequisites: PE190 Beginning Yoga or permission of the instructor.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Not Offered
Notes:
The aim of this course is to help students develop mindfulness skills that will help relax, refresh, and focus the mind and body. Mindfulness, sensory awareness, and basic mindful movement techniques will be learned and experienced through guided seated, walking, standing, and lying down meditation. Upon completion of the course, which includes short daily requirements, and maintenance of a brief log/journal to be handed in each week, students will be able to integrate mindful awareness practices into their lives.
Units: 2
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Spring; Fall
Semesters Offered this Academic Year: Spring; Fall
Notes:
This course teaches students the practice of mindfulness. Through guided meditative exercises, students will improve their abilities to relax, refresh, and focus the mind and body. Upon completion of the course, which includes short independent daily exercises, and maintaining a journal, students will be able to effectively integrate mindfulness into their lives.
Units: 4
Max Enrollment: 24
Prerequisites: None
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Fall; Spring
Notes:
The practice of mindfulness is geared toward developing awareness in the present moment with intention, attention, curiosity, acceptance and kindness. This course focuses on developing mindfulness skills. Classes will consist of a combination of quiet sitting meditations with focus on the breath and body, body scans, positional yoga, and mindful movement/activities such as walking and will conclude with individual written reflections in a mindfulness journal to track progress and development. At the end of the course, students will be able to incorporate their own mindfulness practice into their daily lives.
Units: 2
Max Enrollment: 18
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Spring
Notes:
The practice of yoga is well-demonstrated to release stored stress and reduce the physical and emotional effects of stress on the body and the mind. This class combines restorative yoga poses, gentle stretches and breathwork, to create a calming, stress-reducing experience. By taking this class, students will build a toolbox of simple techniques that can be used on and off the mat, at any time of the day, to soothe the nervous system and change emotions.
Units: 4
Max Enrollment: 24
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Spring; Fall
Notes:
Students will increase their aerobic capacity and learn about various training strategies and the impact of physical conditioning on the body while training to run a 3k. Each class will progress through a variety of distances, time intervals, and levels of exertion, along with learning the physiological rationale for such progressions. Various training techniques, including interval training and cross training (e.g., bike, elliptical, etc.), will be used throughout the course. The eventual goal is for the student to be able to continuously run for over 20 minutes. Students will track individual goals and progress throughout the semester.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
The practice of stretching and building flexibility is integral to personal health and wellness. Whether training for a sport or recovering from sedentary work (classes, homework, sitting at a desk), stretching can prevent injury, improve range of motion, increase blood flow, boost energy, help to correct imbalances in the body, and aid in recovery. Each class will consist of a brief warmup, followed by guided stretches focused on various muscle groups and areas of the body, and will conclude with individual written reflections in a stretching log to track progress and development throughout the course. Upon completion of this course, students will be able to safely and independently incorporate their own stretching routines into their daily lives.
Units: 4
Max Enrollment: 18
Prerequisites:
Instructor:
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
This course focuses on movements that build muscle strength and stretch. Students will learn ways to increase mobility and stability of different muscle groups as they master workouts that combine aspects of building strong muscles while maintaining flexibility. Classes will begin with a warm-up, proceed through a variety of exercises, and end with cool-down. The goal is for students to improve strength and flexibility as the movements increase in both intensity and length throughout the course. All exercises will use students' body weight as the sole form of resistance. Through this course, students will have the opportunity to learn movements and ultimately create their own workouts that will increase their strength, power, flexibility, mobility, coordination, and balance.
Units: 4
Max Enrollment: 18
Prerequisites:
Instructor:
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring; Fall
Notes:
In this course, students will learn about the different muscles that make up the core and learn a variety of exercises designed to train and strengthen those muscles. Students will also learn methods of designing core workouts in order to train different energy systems and muscle groups, complement other strength programs, or in order to improve every-day fitness. Each class will begin with a warm up, run through a series of core exercises and conclude with a cool down. The goal of this course is for students to improve their own core strength, and to develop the skills to design their own core strength workouts. No equipment will be necessary for this course.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Total Body Training is designed to build strength and fitness through a variety of types of bodyweight exercises. This course will help students increase cardiovascular fitness and overall strength while also elevating energy levels, mood, and confidence. Sessions will work all the major muscle groups including core and will also be a great cardio workout. A focus on all bodyweight movements will allow students to use their own bodyweight as the sole form of resistance. Throughout the course, movements and intensity will progress to increase students' strength, mobility, stability, and overall fitness. Students will learn the proper way to warm up and cool down and upon completion of the course will be able to create their own fun and challenging workout with a full body focus.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
In eighty years, your heart will beat approximately 3.2 trillion times—an engine that doesn't stop, almost never requires maintenance, and adapts itself to varied demand. Our engineers have not yet begun to touch that brilliance of evolution. This course will explore the concept of HR training zones—the idea that the HR at which you train is the ultimate arbiter of your results. We'll learn how to estimate and then measure our maximum heart rates, and we'll use those data to create training plans suited to our goals. We'll learn the tradeoffs of various training intensities and debate what constitutes fitness; we'll even experiment with heart rate reduction, used rarely in sports like biathlon. This course will not mandate what physical activity you use to achieve the HR goals set forth; requirements will be based around intensity and volume. Note: a wearable HR monitor of some type is required.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Which risks are "worth it?" Can we live without risk? These are always vital questions, but they have become even more salient in the covid era. This course will NOT ask you to take new risks—but it will require you to analyze risks that you are already taking, possibly without due consideration. Through regular physical activity (we’ll focus on running, hiking and biking, but it will be partially dependent on what is available to whom) and classroom discussion, we will tackle the concept of physical risk. We'll learn to calculate the risk of a variety of activities and compare what we find to how we perceive those risks; we'll also learn to assess risk even when few data are available. We'll learn to distinguish between subjective and objective hazards, and we'll consider what benefits might stem from seeking physical risk. As we train our bodies, we will also discuss the risks of inactivity. Ultimately, we will strive to become more thoughtful in our approach to risk: able to mitigate it when possible and seek it when appropriate.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
Designed to help students achieve wellness through exercise, nutrition, and mindfulness education. Students are taught to recognize components of their lifestyles that are detrimental to their health while developing a personal wellness program. This class will explore current fitness, health, and nutrition topics. Each class will begin with discussion/dialogue between instructor and students, followed by physical activity. The goal is to incorporate physical activity and wellness practices to improve overall health and well-being. Each term this course is offered new activities will be introduced focusing on improving coordination, strength, flexibility and aerobic capacity, along with mindfulness practices such as meditation, self compassion, values, and a growth mindset.
Units: 2
Max Enrollment: 15
Prerequisites:
Instructor:
Typical Periods Offered: Fall and Spring
Semesters Offered this Academic Year: Not Offered
Notes:
This class takes the floor physically, emotionally, and mentally to connect bodies into a joyous physicality. Technique includes great jazz and modern American originals: Fosse, Tharpe, Ailey, Cole, Luigi, and Giordano. Plus today’s influencers: Kyle Hanagami. WildaBeast Adams, Dytto, Urban Dance Camp, Tricia Miranda, Mega Jam, and Mandy Jiroux,
Classes begin with a 15-20 minute warm up, focusing on legs and feet, stretch & alignment. We then move across the floor in short combinations, emphasizing locomotor movement, turns, isolations, and leaps. The last 20 minutes is devoted to choreographing short dances. To add strength and flexibility, class includes basic ballet for legs and feet,, modern from inspired Broadway choreographers, and African for the rhythm of the heart.
OBJECTIVE:
To enjoy greater body awareness; To share creatively; To refine technical skill; To learn how to use choreographic tools of time, space, sequencing, rhythm, and attitude. By the end of the semester you have grown a new point of view about yourself and how you choose to move, and you will be more willing to take risks. It’s a proven scientific fact, dance increases brain cells, and happiness makes them expand. Come join the dance, point your toes/expand your brain, and have a wonderful time with new ‘jazzyfriends'!
Units: 4
Max Enrollment: 24
Prerequisites:
Instructor: Samantha Cameron
Typical Periods Offered: Fall
Semesters Offered this Academic Year: Fall
Notes:
A high energy dance form that encourages self-expression, personal growth and cultural awareness. Come dance with us for fun and find joy through movement and music. Students will learn the fundamental principles of partnering, dance floor etiquette, timing, basic footwork, full and half turns, ‘cross body lead’, and useful salsa dance patterns.
Units: 4
Max Enrollment: 24
Prerequisites:
Instructor:
Typical Periods Offered: Spring
Semesters Offered this Academic Year: Spring
Notes: