Physical Education Class Descriptions 2010-2011

Fees: All fees listed are charged to the student account unless otherwise noted.

Note: Not all classes are offered yearly.

101 SECTIONS:

PE/A 101. AEROBICS

Aerobics includes cardiovascular fitness, warm-up, conditioning and flexibility segments with workouts to music and a focus on safe exercise procedures and having fun. It includes a combination of high- and low-impact moves.

PE/A 101. AEROBICS: LOWER BODY/ABS

This class consists of movements designed to improve the muscular strength and endurance of your lower body (hips, buttocks, and legs) and your core (abs and back). Upper body exercises may be included for stability purposes. A variety of formats and equipment will be used.

PE/A 101. AEROBICS: STEP

This is a high-intensity workout, geared to all fitness levels, utilizing adjustable-height steps. It includes warm-up, cardiovascular conditioning, and flexibility segments.

PE/A 101. AQUATICS: BEGINNING SWIMMING

This class teaches general water safety skills and focuses on the mechanical and physical basis of swimming that contribute to its being an excellent lifetime activity and fitness tool. Instruction is geared to individual level of ability.

PE/A 101. AQUATICS: DEEP WATER RUNNING

Deep Water Running is a new training system which utilizes specially designed shoes to enhance the overall exercise benefit of water workouts. This program decreases the amount of pounding generally needed to improve a runner’s performance. It is an aid to recovery or an adjunct to normal training. It can be used as a method of rehabilitation from running related or musculoskeletal injuries. It can enhance range of motion and proper mechanics of land-based running. The class focus will be on learning proper deep water running technique and workouts. ($25 fee)

PE/A 101. AQUATICS: LIFEGUARDING

Focus on the job of life-guarding with an emphasis on victim recognition, surveillance, and equipment-based rescues. The course includes first aid and CPR for the professional rescuer. Certification offered. Prerequisite: 500-yd. swim using freestyle, breaststroke and sidestroke. ($75 fee)

PE/A 101. AQUATICS: SCUBA DIVING, BEG.

Beg. level instruction in the skills, physics, physiology, water environment and equipment usage necessary for fundamental scuba diving. Instruction may lead to certification. ($250 fee paid directly to Aquatic Sports)

PE/A 101. AQUATICS: SCUBA DIVING, ADV.

This program will expand on what is taught in the beginning course. It focuses on equipment, the diving medicine, navigation, light salvage, search and recovery, and rescue, among other ideas and concepts. Instruction may lead to certification as an Advanced Scuba Diver. Prerequisite: Beginning Scuba Diving or Instructor Permission. ($250 fee paid to Aquatic Sports)

PE/A 101. AQUATICS: SWIM FITNESS

Swim Fitness provides the student with basic knowledge regarding training techniques, physiology, fitness testing and nutrition information. It teaches drills to improve stroke technique, strength-building exercises, and cardio-respiratory function.

PE/A 101. BADMINTON/PICKLEBALL

This course offers beginning level instruction for both badminton and pickleball that includes skills, techniques, and competition in singles/doubles play. Pickleball is a tennis-like game played on a badminton court.

PE/A 101. BASEBALL: ADVANCED

Development of skills and fundamentals covering all aspects of the game of baseball. This class is designed to refine skills learned at the high school level and explore theory and strategy necessary at the higher levels of the game.

Predrequiste: High school baseball or softball experience or instructor permission required.

PE/A 101. BASKETBALL

Basketball focuses on fundamental offensive and defensive skills and includes strategies for both recreational and competitive play.

PE/A 101. BOWLING

This class meets at a local bowling alley to which students must provide their own transportation. Students will participate in singles and doubles tournaments, as well as recreational play to develop basic bowling skills. ($75 fee)

PE/A 101. CROSS TRAINING & CORE CONDITIONING

This class is designed to include all the components of fitness - cardiovascular conditioning, muscular strength and endurance, and flexibility training - for a total body work-out. A variety of formats and equipment will be used.

PE/A 101. CYCLING

This is a course designed for those who have had experience riding in the city and/or long distances. Rides will be approximately 6-20 miles long. There is an emphasis on safety and building fitness towards long-distance rides. Saturday and Sunday outings are to be announced.

PE/A 101. DANCE: BALLROOM (course offerings in both Beginning and Int./Adv.)

Learn the fundamentals of traditional and popular ballroom dancing, including swing and others.

Prerequisite: For Int./Adv. must have taken Beginning Ballroom Dance or have Instructor Permission.

PE/A 101. DANCE: COUNTRY WESTERN

Learn the fundamentals of the latest trends in country-western line and partner dancing.

PE/A 101. DANCE: HULA

This class will provide lessons on the basics of modern hula dancing. Students will learn choreographed dances and will have the opportunity to perform in the annual Hawai'i Club Lu'au toward the end of spring semester.

PE/A 101. FITNESS WALKING/JOGGING

Learn the concepts for personal fitness programs through walking with an emphasis on aerobic components, walking style, safety and motivational techniques. Students can participate at own fitness and skill levels. The course also includes the basic fundamentals and principles of distance-running form.

PE/A 101. FLAG FOOTBALL: Co-ed

Basic football skills and rules are taught. The basic rules of the game are similar to those of the standard football game, but instead of tackling players to the ground, the defensive team must remove a flag or flag belt from the ball carrier ("deflagging") to end a down.

PE/A 101. FLY FISHING: BEGINNING

In this class you will learn the basics of fly fishing. Topics covered will be equipment and gear needs, casting, reading the water, basic entomology (matching your fly with the hatch on the water), and proper release techniques. ($50 fee)

PE/A 101. GOLF: BEGINNING FUNDAMENTALS

Students meet mostly on campus but might venture to a local golf course depending on skill level to learn the basic fundamental principles in all phases of golf including: rules, terminology, etiquette, safety, scoring; individual practice and course play. Students can participate at own skill levels but focus will be on elements of the short game. Some equipment provided but best if you have access to your own. ($50 fee)

PE/A 101. KUNG FU/POEKOELAN TJIMINDIE TULEN

Kung Fu training increases physical and mental strength, balance and flexibility. Cun Tao is the first level of training in Poekoelan Tjimindie Tulen, an Indonesian martial art. You will practice highly effective self-defense skills including the releases to 108 holds. Poekoelan combines physical training with meditation and breath to develop strength, calmness, and a high level of internal energy. To learn more about Poekoelan Tjimindie Tulen, visit One With Heart.

PE/A 101. OUTDOOR ADVENTURES

This class provides an excellent way for students to learn necessary skills and participate in an array of physical activities geared for the student who enjoys the great outdoors. BUT BE CAREFUL! YOU NEED TO SIGN UP, AND PAY, FOR FALL BREAK TRIPS EARLY IN THE SEMESTER. These fall break clinics and trips are filled on a first pay/first serve basis (the first people to sign up and pay secure their spots in the course). Check details by stopping by or calling the College Outdoors office at 503 786 7116, Templeton Student Center Room 244.

PE/A 101. PILATES

A philosophy and method of training the mind and body to work together as an integrated unit. This Pilates Mat class is designed to appeal to all interested in developing stability, mobility, flexibility, and total body strength. The mat exercises will focus on functional center core conditioning, along with improving posture and alignment.

PE/A 101. ROCK CLIMBING: INTRODUCTION TO BOULDERING

Held off campus at The Circuit Bouldering Gym, to which students must provide their own transportation. This class will serve as an opportunity to develop rock climbing skills and fitness through bouldering. Bouldering is rock climbing without ropes on shorter walls above a thick, padded floor. Personal improvement will be emphasized, along with safety and the development of good climbing technique. ($80 Fee paid directly to the Circut Gym)

PE/A 101. ROCK CLIMBING: ADVANCED BOULDERING

Held off campus at The Circuit Bouldering Gym, to which students must provide their own transportation. This class is recommended for experienced climbers who have completed Intro. to Bouldering, or can boulder at the V3 grade or above. The focus of this class is improvement of climbing ability through the application of advanced technique and alternative training methods. Prerequisite: Intro. to Bouldering or Instructor Permission. ($80 Fee paid directly to the Circut Gym)

PE/A 101. ROWING: BEGINNING

Basic sweep rowing technique taught in eights and fours at the Oaks Park Boathouse. This class is meant for those with no rowing experience. The class is also a prerequisite for those interested in joining the Lewis & Clark Novice Crew.

PE/A 101. ROWING: INTERMEDIATE SCULLING

Sculling techniques and fundamentals taught in doubles and quads. This class will introduce the experienced sweep rower to the sculling stroke, small boats, and the fundamentals of lifetime fitness through rowing. We will progress from the basics of sculling up through longer fitness rows.

Prerequisite: Beginning Rowing course or prior experience approved by the instructor.

PE/A 101. SAILING: BEGINNING

Sailing provides the skills for small-craft sailing including knowledge concerning all aspects of safety, sailboat vocabulary, and techniques. It emphasizes sailing as a lifetime activity. ($75 fee)

PE/A 101. SAILING: INTRODUCTION TO NAVIGATION & PILOTING

This course would mainly consist of lecture and lab practice in landmark and aids to navigation identification and "sighting"/observations, navigational rules of the road, tide and current calculations, direction finding, compass theory and time keeping, course plotting and chart interpretation, chart interpretation and weather characteristics. ($75 fee)

Prerequisite: Beginning Sailing course or prior experience approved by the instructor.

PE/A 101. SELF-DEFENSE FOR WOMEN

This course is a dynamic self-defense experience. It develops self confidence and skills for assault situations. It includes conditioning and practical skills for all levels.

PE/A 101. SKIING/SNOWBOARDING

Program is run through Mt. Hood Meadows. Lessons run on five consecutive Saturdays. Instruction based on individual skill level. Transportation and rentals are available. ($75 bus fee plus fee paid directly to MHM which ranges depending on individual course selection and potential rental needs)

PE/A 101. SKIING: CROSS COUNTRY/SKATE SKI

This course is an introduction to cross country skiing and skate skiing. It covers explanations of techniques, equipment and safety considerations for both these sports. The goal of this course is to give students the basic skills and knowledge to safely enjoy and further explore the sport of cross country skiing and skate skiing on their own. ($195 Fee. Pay at College Outdoors before first class metting. Includes track fees, equipment rental & transportation to the Cascade Mountains for 5 days (as one day sessions on Sundays) of cross country or skate skiing.)

PE/A 101. SOCCER

The course provides an introduction to individual technique and general tactical understanding of the game. Students’ skills will be examined, trained and refined throughout the course. Soccer conditioning and psychological components will be touched upon along with current rules and interpretations.

PE/A 101. SOFTBALL: ADVANCED

This class will explore different hitting methods, both from the fastpitch and slowpitch style. Students will learn fundamentals used in fielding, throwing, base running and hitting. All aspects of the game of softball will be covered. This class will break down the recreation side of the sport, as well as the advanced fastpitch philosophies.

Prerequisite: Previous high school baseball or softball experience or instructor permission required.

PE/A 101. SPINNING/INDOOR CYCLING

Indoor cycling is a form of high-intensity exercise that involves using a stationary exercise bicycle in a classroom setting. A typical class involves a single instructor at the front of the class who leads the participants in a number of different types of cycling. The routines are designed to simulate terrain and situations encountered in actual bicycle rides, including hill climbs, sprints and interval training. Coasting downhill, obviously, is easiest to simulate. The instructor uses music and enthusiastic coaching to motivate the students to work harder.

PE/A 101. STRENGTH AND CONDITIONING

Course provides an emphasis on free weights, Olympic lifting, multiple joint movements and plyometrics including auxiliary lifts and circuit programs. Participants will also perform lateral agility, speed, jumping, and track workouts. This is an advanced training program.

PE/A 101. TAE KWON DO/HAPKI DO

Course includes basic instruction in Tae Kwon Do (Korean Karate) as an art, science and sport. Goals are to increase physical conditioning, improve muscle coordination and flexibility, acquire basic knowledge of self-defense and build self confidence.

PE/A 101. TENNIS: BEGINNING/INTERMEDIATE

Beginning/Intermediate Tennis is an introduction to the fundamental strokes and basic concepts in tennis including scoring and rules. Both singles and doubles play are introduced.

PE/A 101. TENNIS: ADVANCED

Advanced Tennis is a review and refinement of fundamental strokes: ground strokes, volley, overhead, serve return, and serve. It introduces specialty shots such as drop shots and approach shots. Singles and doubles strategies are emphasized in competitive matches.

Prerequisite: Beginning/Intermediate Tennis or Instructor Permission.

PE/A 101. VOLLEYBALL 

Volleyball teaches both fundamental and intermediate individual and team skills including rules, court positions and movements. The course focuses on competitive play.

PE/A 101. WEIGHT TRAINING 

This is a course in resistance training techniques including circuit and free weights. Fundamentals such as flexibility, safety, self-improvement and principles of exercise are emphasized. Additional structure is provided for the novice weightlifter, while advanced lifters may work on individual programs.

PE/A 101. WEIGHT TRAINING FOR WOMEN

This is instruction on the basic fundamentals of weight training such as strength, circuit and endurance training. It is focused on women and includes instruction on proper stretching and nutrition as well as information on analyzing the effectiveness of an individual program.

PE/A 101. YOGA

Yoga focuses on slow, prolonged stretching,coordinated with breathing, in order to strengthen major muscle groups. The results will be a release of tension with a new flexibility and range of motion. Students will learn to relax their bodies, clear their minds and begin to experience a sense of total well-being. Classes are taught in an introspective manner, with a ten-minute relaxation period at the end. Evening classes include introduction to meditation, with visualizations from diverse traditions, leading to ten-minute silent meditation. ($25 fee)

ADDITIONAL OFFERINGS

--These classes meet the PE/A graduation requirement--

PE/A 141. WILDERNESS FIRST RESPONDER (1 credit)

Course teaches problem solving skills for responding to medical emergencies in the wilderness including medical knowledge, resource assessment and team management. It exceeds the requirement for National First Responder Curriculum and is taught during winter break in January. Permission required - College Outdoors office. (Fee changes each year depending on the national certifying agency and is collected by College Outdoors)

PE/A 142. WILDERNESS LEADERSHIP (1 credit)

This class focuses on leadership, followership and decision making in a wilderness environment. Five class meetings and a nine day outdoor field experience over spring break offer opportunities to develop and test interpersonal as well as technical skills. Permission required - Stop by the College Outdoors office to learn more about the type of activity, and obtain a syllabus, as it changes each year. (Fee changes each year depending on location of trip and type of outdoor activity and is collected by College Outdoors)

--These classes do not meet PE/A graduation requirement--

PE/A 340. PREVENTION AND CARE OF INJURIES (4 credits)

This is an introduction to athletic training, including the mechanism, identification, care, and rehabilitation of athletic related injuries.

PE/A 405. ADVANCED ATHLETIC TRAINING (4 credits)

This class is the application of scientific principles of therapeutic modalities, evaluative methods and rehabilitative techniques. Permission required. Only offered periodically.