Face-to-Face/On-Campus Labs
PED 101 Physical Activity and Wellness
Advance swimming for fitness or competition (skilled swimming ability is
required)
This lab is for students who have knowledge of the four competitive strokes in swimming and
who want to improve their swimming technique, knowledge, and training methods. The course
will involve flexibility, strength and core training, anaerobic and aerobic interval training for
students who maybe triathletes, swimmers (open water and pool). This course will also include
safety issues in and around the aquatic environment. It is recommended that students
registering for this section have a prior history with swimming the 4 competitive strokes or are
strong swimmers.
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.
AquaFit (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 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 students who are non-swimmers and/or uncomfortable swimmers who
need to learn how to feel comfortable and safe in an aquatic environment. The class will entail
activities that will teach the student basic swimming skills such as floating front/back, treading
water, freestyle and backstroke swimming skills and safety in and around the aquatic
environment.
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, selfmonitoring, 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/Strength/Core
This class offers three segments of different types of cardio, strength and core. The
cardio ranges from basic "aerobic" moves as well as using basic step moves. Fusing
together intensities and different types of exercises create intervals and variations that
promote fitness!
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.
Couch to 5K
This lab is intended for beginners who wish to get into running and perhaps complete a
5k run. After a gradual progression over the course of the semester, students should be
able to finish a 5k run (3.1 miles) or at least run for 30min without stopping. The course
will take you from walking to running in just 16 weeks. Proper stretching and general
strength training will also be included to aid in your journey toward becoming a runner
for life. Minimum beginning expectations are that you are able to walk for 20min without
stopping and you have a desire and ability to begin running. Your progression will take
you from walking 20min in week 1 to running nonstop for 30min by the end of the
semester.
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 Training
Functional Training involves participation in a variety of activities to improve
cardiovascular endurance, muscular strength, muscular endurance, and flexibility.
Students will be introduced to all aspects of the Student Recreation Center’s Fitness
Center, including the Harris Teeter Functional Training Area. Students will learn how to
utilize TRX cables, kettlebells, and various other implements in hope that they can then
incorporate those exercises into their own personal physical activity. Instruction will also
be given on circuit training, interval training, bodyweight and resistance exercise, and
cardiovascular exercise.
Group Exercise
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. Specific examples of exercises and activities include yoga, resistance
training, circuit training, step cardio, core training and more.
Group Exercise/Beginning Yoga
This lab section will include one day of group exercise and one day of yoga each week.
The group exercises are 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.
Specific examples of exercises and activities include resistance training, circuit training,
step cardio, core training and more. The yoga class is designed for those who are new
to yoga practice, and will focus on basic postures, yogic breathing, and relaxation
techniques. 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.
Half Marathon (ability to run 3 miles continuously required)
Humans are considered among the best distance runners among all running mammals.
A half marathon is a running event covering 13.1 miles and is one the most popular
disciplines of endurance sports. In this lab, students will develop fitness and techniques
required to complete the half marathon. Emphasis will be placed on running form, the
aerobic and anaerobic cardiovascular system as they relate to endurance, and the
proper nutrition required to complete a long distance event. At the conclusion of the
semester, students will have developed the appropriate fitness to complete a half
marathon race.
The Hybrid Athlete (Concurrent Endurance/Resistance Training)
This lab is intended for students with an intermediate to advanced level of fitness. The
hybrid athlete encompasses skill development in the following disciplines: END-Strength
(hybrid endurance and strength), Endurance/Triathlon/Ultra racing, Military – Mission
Specific and Selection Course preparation, OCR (Obstacle Course Racing),
Powerlifting, Olympic Weightlifting, Hypertrophy, Sport Specific, Off Season / GPP
(General Physical Preparedness). The lab will be individualized to the student’s desired
goals and abilities. At the conclusion of the lab, students will have developed the skills
(though not necessarily the required fitness/strength) to compete in races and
competitions across all of the above mentioned disciplines.
Intermediate Swimming (for experienced swimmers)
This lab is for students who have a basic knowledge and swimming skills to perform
freestyle/backstroke. This course is design improve your basic skills in freestyle and backstroke
as well as teach and improve your skills in breaststroke, sidestroke and butterfly. It will also
cover some advanced treading water and survival skills, and safety issues in and around the
aquatic environment.
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.
Jiu Jitsu
Brazilian Jiu-Jitsu (BJJ) is a grappling based martial art. It utilizes leverage, timing, and
takes advantage of mistakes made from an attacker. Students will learn technique that
will help escape dangerous holds, strikes and ultimately result in a dominant position
used to control your opponent and lead to a submission (without hurting attacker). The
course also teaches self-defense moves such as bear hug, headlock and other escapes
that can keep students from being injured during an attack. BJJ hits all components of
fitness including cardiovascular, muscular endurance, muscular strength, flexibility and
balance. It also teaches your mind to think critically; leading to smart, efficient decisions
even during stressful situations. The Lab is great for both male and female students,
with no previous experience required.
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.
Lifetime Sports
This lab engages students in a variety of sports that can be enjoyed across the lifespan.
Students will rotate through different sports over the course of the semester to give an
opportunity to learn and practice the skills and rules of engagement. Sports that
students may engage in over the course of the semester include (but not limited to):
ultimate frisbee, racquet sports, field sports, and court sports.
Partner Free Dance
This lab will include “partner-free ballroom dance” as well as dance forms that do not require a
partner (ex: jazz and hip hop) to improve fitness. NO dance experience is required. The course
is suitable for all skill and fitness levels. Students will learn basic dance patterns while
improving fitness. The course will focus on how dance can improve fitness and wellbeing. Upon finishing the course students will feel comfortable with various forms of dance and
will possess the ability to do these alone or with a partner.
Pilates
This lab focuses on a long standing practice that strengthens the core, improves
posture, increases muscle strength and endurance, and flexibility. Pilates emphasizes
body alignment, breathing, and improving coordination and balance.
Recreational Running (Students should be able to run 15 minutes, without stopping,
upon registration for this course)
This lab is intended for students who are already doing some running at least on a
semi-regular basis. The class will explore various types of run training, including track
intervals and fartleks, as well as grow your running ability to 30 min or more throughout
the semester. Students will be introduced to running form drills to enhance efficiency,
as well as stretching routines and running specific general strength training to help keep
you injury free. Upon completion of this class, students should feel more than confident
to jump in a local road race.
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.
Track Circuit Training
Lab will consist of a variety of forms of circuit based training, including a mixture of light
running intervals, medicine balls, core, general strength, heavy sled pulls/pushes, and
plyometrics. Some circuits will involve equipment, while others will involve no
equipment at all to demonstrate that aerobic, anaerobic, and strength training can be
done anywhere at any time. This lab meets on Greene Track.
Triathlon (basic swim ability required)
This lab is intended for students with an intermediate to advanced level of fitness.
Students will develop skills related to the three disciplines of a triathlon race: swimming,
cycling, and running. All standard triathlon race distances will be covered in the course
(Sprint, Olympic, Half-Ironman, Ironman distances). In addition, the concepts of training
periodization, weight training, mobility/flexibility, and nutrition as they relate to triathlon
will be explored. At the conclusion of the semester, students will have developed the
appropriate fitness level and knowledge to complete a sprint distance triathlon. It is
recommended that students registering for this section have access to a bicycle.*
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.
Weight Training
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.
West Coast Swing Dance
This course will focus on the world's most popular couples' dance, West Coast Swing. It is a
true usable dance anywhere you go. Students will learn the core patterns of the dance and also
the connections necessary to establish a great partnership on the dance floor and with the
music. Additionally, students will learn to creatively use movement to carry on a "conversation"
with their partner. The course is designed to improve physical health, mental health, and
communication skills while learning social dance skills that are applicable to all life
circumstances. It's a fun and exciting way to express yourself while improving cardiovascular
endurance. No prior dance experience necessary.
Yoga
This yoga lab will explore various practices of yoga, including physical and
philosophical. This class will move through a vinyasa practice and will include power,
yin, and restorative yoga. Because the class is credit bearing, there will be an
expectation to not just participate physically but to also explore yoga through an
academic perspective. Through this class, students should expect to become
acquainted with Sanskrit and basic yoga philosophy.
Yoga Flow
The objective of this lab section is to give students a more comprehensive experience
than what is found in a studio based or gym based yoga class. This class is appropriate
for both beginner and advanced yoga students. Students will learn alignment principles
in order to practice safely in class and in the community. The class will include breath
work, physical postures, and meditation, while discussing how to incorporate the
physical, emotional, social, intellectual, and spiritual dimensions of wellness into a yoga
practice.
Yoga Practice and Philosophy
Yoga is more than holding poses and twisting into funky shapes on a mat in a sweaty
gym. When yoga originated approximately 5,000 years ago in India, ancient yogis
weren’t practicing physical yoga much. Though they did hold poses, what they
considered asana (physical yoga) is very different than the yoga we practice today.
Most importantly, their practice had little to do with working out. Instead, ancient yogis’
practice of yoga sought to find Oneness—to unite the mind, body, and spirit. In fact, the
word yoga stems from the Sanskrit word yuj, which means to yoke or to bring together.
This extended 100-minute class will meet once a week to explore the various facets of
yoga. In addition to physical yoga, students can expect to learn Sanskrit language and
chanting, canonical yogic texts, meditation, and the tenets of yogic philosophy. This
class is geared for students who are serious about not just studying yoga, but also living
it on and off the mat.