Face-to-Face Labs - PED 101

Advanced Volleyball
This lab section is designed to allow a competitive environment where experienced volleyball players can learn and grow together. This lab is intended for students who have played competitive volleyball at some point throughout their lives.Although designed for more experienced volleyball players, the lab’s instructor will accommodate students’ needs as well as possible. Advanced volleyball techniques will be taught and implemented in class, e.g. proper attacking footwork, offensive strategies, defensive strategies, serve/receive rotations, advanced blocking techniques, etc. Students will learn the rules and scoring system along with proper volleyball etiquette. The student will learn in a team-based environment, and the lab will culminate with an exciting end-of-the-year, round-robin 6-on-6 volleyball tournament. Instruction and assistance to demonstrate how volleyball can fit into a lifetime wellness plan will be discussed with the students throughout the semester.*It is recommended that students registering for this section have prior history of organized/competitive volleyball experience.*

Aikido
In this lab section, students will study Aikido, The Way of Harmony. Aikido is a modern Japanese martial art based on principles of non-resistance and intended as a way of peacefully resolving conflicts; protecting one's self and others.Classes include meditation, breathing exercises, stretching and strengthening exercises. In addition, students will be introduced to Aikido stances, footwork, handwork, and partner practices, while connecting the study and practice of Aikido with their path toward optimum wellness across the lifespan.This lab activity section does not require any prior martial arts experience, but students from other styles are welcome.

Aquatic Wellness Activities (basic swimming ability is required)
Participation in a variety of wellness activities in the aquatic environment such as water aerobics, water jogging, basic swimming, basic diving, and simple water sports.

AquaFit/Total Body Conditioning (basic swimming ability is required)
This lab section combines aerobic swimming and alternative water workouts with weight training and various dry land physical activities to help students develop a balanced, safe, physical activity program.

Beginning Fencing
Students in this lab section will learn foil fencing from the ground up with all equipment provided. All levels of fencers are welcome from beginners to advanced, as the instructor will accommodate your needs as best possible. Students will learn history, basic footwork and bladework, tactics, rules, refereeing, some epee and sabre, and participate in a 'friendly' tournament. Fencing will be related to outside and lifelong wellness in conjunction with the lecture content.

Beginning Physical Activity
This lab section is specifically designed for students who are currently not participating in a regular physical activity program. It is for those who believe they would benefit from the support, knowledge, and guidance of both the instructor and classmates to develop their thoughts, attitudes, and skills to successfully develop a wellness plan they can maintain (and reassess) across the lifespan. Students will learn and participate in basic, safe, and effective cardiovascular, resistance, and flexibility activities that contribute to national physical activity and health guidelines. The principles of training (i.e., gradual progression, specificity of training, overload, etc.) and the components of a workout (i.e., balance, warm up, cool down, stretching) will be taught and applied in lab. The purposefully non-threatening lab environment will target students’ needs with an emphasis on enjoyment and class (team) support.

Beginning Swimming
This lab section is for beginning swimmers who do not know how to swim or have very poor swimming skills. The class will cover skills such as floating, crawl stroke, elementary backstroke, backstroke, breast stroke, treading water and aqua fitness. There is a strong fitness component to this lab activity, but you can be a non-swimmer or a triathlete and still benefit from taking this lab.

Beginning Volleyball
After participating in this lab section, students will gain a better understanding of the game of volleyball. More specifically, the physical activities and skills taught are designed for students with minimal volleyball knowledge and experience; the instructor will accommodate various students’ needs as well as possible. Basic technical concepts will be taught from the ground up, such as Attacking, Serving, Defense, and Blocking. Students will also learn the basic skills, rules, scoring and etiquette associated with volleyball. Lastly, students in this lab section will experience a non-threatening team-based environment as it will culminate with a fun, end-of-the-year, round-robin 6-on-6 volleyball tournament. Instruction and assistance to demonstrate how volleyball can fit into a lifetime wellness plan will be discussed with the students throughout the semester.

Beginning Yoga/Resistance Training/Cardio Activities
This PED 101 lab section will include one day of resistance and/or cardiovascular training, and one day of yoga each week. The yoga class is designed for those who are new to yoga practice, and will focus on basic postures, yogic breathing, and relaxation techniques. During the resistance training classes, students will have the choice to use free weights, cable machines, and/or dumb bells in the strength training center (in Hanover). Cardiovascular activity is also an option to provide variety and to supplement in-class workouts. The cardiovascular equipment available includes elliptical trainers, recumbent bikes, stationary bikes, and treadmills. Overall, students in this lab section will learn and participate in a basic yoga practice, participate in a variety of cardiovascular and resistance exercises, all while applying progression, specificity, overload, and the other principles of training to create a well-balanced physical activity program they continue outside-class and on their own after PED 101.

Cardiovascular, Resistance, & Flexibility Activities
Students in this lab section will have the opportunity to explore a variety of cardiovascular, resistance, and flexibility activities to promote enjoyment, self-efficacy, confidence, and motivation. In addition, this section will focus on the development of self-management skills to facilitate a lifetime of wellness (i.e., self-assessment, self-monitoring, goal setting, self-planning, coping skills, consumer skills, and time management).

Cardio & Resistance Training
Students in this lab section will have the opportunity to utilize the weight room, track, and group exercise room to improve their individual physical wellness. In the weight room, students will follow a circuit training schedule that includes resistance training, cardio machines, and abdominal workouts. Students will have the freedom to select a resistance program that targets either strength building, or muscular endurance and shaping, based on their individual needs. The track will be used for cardiovascular exercise that includes both aerobic and anaerobic conditioning. Students will also use the group exercise room to participate in additional cardio/resistance activities including step aerobics and yoga.

Cardio & Weight Training Combo
A personal fitness program that includes cardiovascular and weight training. Fitness/power walking, weight machines, and cardiovascular machines are used to develop muscular strength and endurance. An introduction to weight training, basic anatomy and physiology associated with weight training, and safe lifting procedures will be studied. The lab time is divided into two parts: 20 minutes cardio and 20 minutes weight training. Students will assess personal fitness levels, set personal goals, and work to improve health and/or fitness. This class is designed to accommodate each student’s health/fitness level and goals.

Circuit Training
 Circuit Training combines cardiovascular and resistance training by progressing through a “circuit” of stations to complete a total body workout. Each station consists of performing short bouts of exercise using your body weight, dumbbells, machines, balls, and/or jump ropes designed to target different muscle groups in addition to your cardiovascular system. There is no rest between stations because of the focus on different muscle groups at each, therefore resulting in an elevated heart for the entire workout. Circuit training has documented benefits, and it provides a fun, quick, varied workout that you can also do at home!

Coastal Activities

Participation in activities that are somewhat unique to our coastal environment, and will improve the health-related components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Students will be introduced to a variety of physical activities that include the water, as well as trail and beach running, with an emphasis on outdoor activities.

Extreme Fitness

This lab section is for all ability and fitness levels because all workouts can be modified simply by adjusting load, intensity, and technique. Extreme Fitness improves the muscular and skeletal systems by performing total body resistance exercises that target large muscle groups. This class also improves the cardiovascular system by utilizing a circuit training approach with little rest between exercises. Best of all, Extreme Fitness is a convenient and realistic program for students to incorporate into their busy lives because it utilizes little to no equipment.

Fitness Walking
This section introduces fitness through walking. It is designed to introduce students to walking as a lifetime activity and to progressively develop cardiovascular endurance by walking. Emphasis is placed on developing correct, safe and effective walking techniques, stretching, conditioning exercises, proper clothing, fluid needs, and injury prevention. Students will monitor and demonstrate improvement in individual fitness walking performance.

Functional Core Training
This is NOT just an abs/crunches class, which is a common misconception about developing the core. There is a lot more to functional core training than working on your abs, although they will be a part of the exercises included in this lab. Overall, the activities will focus on strengthening the lumbar spine and trunk muscles, which are the foundation for all other muscles in the body. The exercises performed will utilize multiple muscle groups to build and support the core muscles, while at the same time conditioning the body from head to toe.The activities performed in this lab section contribute to an increased ability to perform daily functions, which are basically the movements your body was designed to perform. Students will be instructed on how to incorporate this type of training into their overall physical activity and wellness program, especially since the exercises are not “bound” by the use of weight machines at a gym.

Lifetime Activities
This lab section is designed to give you flexibility in developing and participating in an individualized physical activity program. Students will be introduced to a variety of lifetime activities that are safe, well-balanced, and can improve fitness (i.e., cardiovascular training, resistance and free-weight training, aerobic training, walking, or jogging). Students in this lab section will explore new and safe lifetime-based physical activities in order to find those they enjoy for the development of wellness across the lifespan.

Recreational Biking
This course provides you with a general knowledge of the parts of a bicycle, proper fit, basic bicycle maintenance, safety, rules of the road, and techniques for better control of your bicycle. In this course, you will be required to bring your own bicycle and helmet in order to demonstrate basic bicycle skills for recreational riding.

Recreational Running
Recreational Running is an introduction to the lifetime activity of jogging. Students of all levels and abilities learn how to become better, more efficient runners. Our goal is to improve the aerobic and anaerobic energy systems, improve running efficiency through drills, as well as strength and flexibility development. We encourage, and stress individual development to meet the goals and desires of the students.

Salsa Fitness

This class utilizes the basic styles of Latin dancing, predominantly Salsa, in a fun and energetic way to improve students’ cardiovascular endurance. Through a variety of movements and sequences done individually, with a partner, and in a group, students will work their legs, arms and core, whilst getting their groove on to Latin tunes. No prior dance experience is necessary.

Self Defense
You will learn not only physical skills to keep yourself safe for a lifetime, but awareness skills that will help you avoid possible dangers in life. Through awareness and mindfulness practices, you will learn to recognize and defend yourself from potential threats. The techniques you will learn are aikido-based, and are currently used by many police departments around the world due to not only their effectiveness, but due to the philosophical aspect of pacifism. In this activity section, you will gain strength and flexibility in both the body and the mind through stretching and breathing exercises, and practice of the self defense techniques.

Strength/Water Workouts (basic swim ability required)
Students in this lab section will participate in a total body conditioning and strengthening program 2 days each week with the expectation of continued outside class participation to work toward personal goals. The activities in this lab will help improve your health and fitness by developing athletic skills, coordination, and flexibility. From weight training to extreme water workouts, the lab activities in this section will incorporate a variety of unique and challenging moves that will help start to strengthen, define, and add muscle mass. AND, you can expect to sweat...a lot.

Tai Chi
In this lab section, students will be studying Chen Style Tai Chi. The Chen style is the historic root of Tai Chi from which other modern styles have evolved. The class will include meditation and breathing exercises, stretching and strengthening movements, Chen style foundation building; and students will learn the Chen 18 essential movement form. Through the practice of Tai Chi, the class will address the dimensions of wellness presented in the PED 101 lectures, and learn ways to connect your practice to the goal of optimum health and wellness across the lifespan.

Total Body Conditioning
Total Body Conditioning involves participation in a variety of activities to improve the health-related components of fitness: cardiovascular endurance, muscular strength, muscular endurance, flexibility, and body composition. Students will be introduced to activities that can be performed at the gym, outside, and/or at home, depending upon the setting in which they most enjoy being physically active.

Three (3)-activity rotation: Weight Training, Walk/Jog, Group Exercise/Activities
Weight Training. This part of the 3-activity rotation includes instruction on basic weight training techniques, muscle groups, safety considerations, and an introduction to a variety of different types of lifts and exercises to develop the resistance component of their balanced physical activity program.
Walk/Jog. Students will assess their cardiovascular fitness levels at the beginning of the semester and then set goals to improve as a result of the implementation of walking and/or jogging (as well as participation in outside class cardiovascular activities they enjoy) to develop the cardiovascular component of their physical activity program.
Group Exercise/Activities. This rotation involves participation in group exercises and activities designed to improve muscular strength, muscular endurance, flexibility, cardiovascular, and anaerobic capacities. Students will learn group exercises and activities to incorporate the ones they enjoy into their lifetime wellness plan.

Integral Yoga Hatha
The objective of this lab section is to give PED 101 students experiences unlike those found in a typical gym-based yoga class. The intention of the original Hatha yogi's was to prepare the student's body, breath and mind for progressively deeper and deeper forms of self-inquiry. This section will attempt to be true to this intention. Through postures, deep relaxation, breathing exercises, and meditation, students will be become more aware of what is true health and wellness for them.


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