Lifetime Fitness Theory and Activity Program
The courses in the Physical Education program are designed to develop capacities, knowledge, and carry-over skills in health and movement essential to daily life based on the needs, interests, and abilities of the students with an emphasis on scientific bases of exercise and wellness, to develop an appreciation for physical activity as a foundation for a healthy life and to provide information so the student can guide himself in this direction, to develop sufficient skill and knowledge in several activities in which the individual may participate throughout life in order to maintain fitness and health and constructively and enjoyably utilize leisure time and to expose the student to numerous activities and to seek individual improvement in those he finds most suited to his/her specific goals and capabilities.
All full-time students may take theory and activity classes in Physical Education for academic credit. Students may receive a maximum of four credits¬—two of which must be Lifetime Fitness. Theory courses and combined theory/activity courses (such as Life guarding/CPR and Scuba) yield two credits; activity courses are one half semester in length and yield one or two credits (see below). Classes may be taken for grades or on a pass/fail basis. While students may receive only the maximum of four credits in physical education, they may audit any class any number of times.
In order to receive the maximum total allowed of four credits in Physical Education, students must take one section of the CORE COURSE—Lifetime Fitness (two credits)—and any other two credits in Physical Education. Without Lifetime Fitness, students may receive a maximum of two credits in Physical Education.
Theory class grades are judged on the basis of normal academic criteria, including reading assignments, composition, class participation and testing. Activity credit is assessed on the basis of skill acquisition; skill analysis; knowledge of strategies, rules, techniques and required reading and testing.
While there is no major or a requirement in physical education, students are encouraged to take a variety of credit-bearing classes. The program offers activities in sports, fitness, dance, and aquatics, which serve to improve health and physical fitness, develop recreational and leisure-time skills, and facilitate functional and aesthetic body movement. The classes also impart knowledge of health and fitness, skills performance, game strategies and rules, sport coaching, nutrition, and sport history as well as offering American Red Cross certification in Advanced Emergency Care, CPR, Lifeguarding, and PADI certification in Scuba.
Students are encouraged to take advantage of instructional and recreational opportunities available through the use of the Johnson Fitness Center, Cain Gymnasium, Casey Swim Center, and the waterfront facilities. Recreation and dance programs, club sports, and 16 intercollegiate sports are offered as extracurricular activities. Contact the Physical Education Department, Athletic Office, or Rec Sports Office for details.
101. Theory and Activity Classes in Physical Education
Aerobics/Cardio (one credit). For toning and firming, cardiopulmonary endurance, conditioning of joints and muscle groups, strength, flexibility, coordination, and agility.
American Red Cross Life guarding/CPR (two credits). Course stresses physical fitness and strength and endurance combined with he skills and techniques needed to be a certified lifeguard. Participants will take standard ARC test, and cards will be issued for successful completion of the course.
Ballroom Dance (one credit). Instruction and practice in social dancing, including foxtrot, swing, jitterbug, waltz, polka, and Latin Dances, —rhumba, tango, cha cha, mambo, samba, merengue.
Beginning Swimming (one credit). Floating, treading, and basic strokes for the novice swimmer.
Conditioning Swimming (one credit). Instruction and practice in basic strokes and how to achieve better technique.
CPR/Advanced Emergency Care (two credits). American Red Cross certification course including immediate and temporary care given to victims of accident or sudden illness, emphasizing care of wounds, shock, respiratory emergencies, poisoning.
Cycling (one credit). Biking for aerobic exercise includes care, repair, and maintenance of bikes and techniques for safe riding.
Golf (one credit). Instruction and practice in golf skills—chipping, pitching, full swing, putting, and rules of golf and golf etiquette.
The Hero/Heroine in American Sport (two credits). A look through time at what produces the sport hero/heroine, how they are viewed in the eyes of the public, and what responsibilities they have as cultural “idols.”
Horseback Riding (two credits). An introduction to riding in both English and western disciplines. Basic skills and horsemanship, tack and application, equine anatomy, health and management. Equestrian techniques, theory and practice. Introduction to Washington College Equestrian Team opportunities. Additional fee of $525.00 is required.
Methods of Coaching (two credits). Directed to those individuals who are interested in coaching team or individual sports. Course focuses on responsibilities of coaches, including organization, pre-, post-, and in-season workouts, game or contest strategies, teaching fundamental skills, developing team play, sports psychology, and scouting.
Lifetime Fitness (two credits). Lectures and discussion on principles of exercise, fitness, and training; weight control; physiology; health concepts; nutrition; safety and injury prevention; exercise misconceptions; ergogenic aids; substance abuse; stress management.
Nutrition (two credits). The study of foods and nutrients and their relationships to health and disease. Topics include vitamins, minerals, fats, carbohydrates, protein, water; additives and preservatives; diet and weight control; herbs; eating disorders; caffeine and alcohol.
Pilates Mat Class (two credits). The Pilates Method helps to lengthen and strengthen muscles while building a uniformly developed body, focusing on core strength—abs, gluteus, and inner thighs. It is the perfect activity to tone and elongate muscles, rehabilitate from an injury, or train for an athletic event. Class will help with posture, alignment, breathing, control, balance, flow, and strength.
Racquet Sports (one credit). Instruction and practice in fundamentals of badminton, racquetball, platform tennis, and squash.
Sailing (one credit). Instruction and practice in small sailboats on the Chester River. Students must be able to swim to take this course.
SCUBA (two credits). This PADI open water certified diver course would provide students with the knowledge and skills to visit the underwater world safely. Includes two hours of classroom and two hours of pool time for six weeks plus a weekend open water dive. Advanced Scuba also offered. Additional fee of $200.00 is required for SCUBA, additional fee of $175.00 is required for Advanced SCUBA.
Strength Training and Conditioning (two credits). Instruction in various exercise programs and practice in proper techniques of running and use of free weights, various machines, and rowing Ergs for strength and endurance.
Ta’i Chi Chu’an/Qigong (one credit). Class emphasizes the Classic Universal Principles of Ta’i Chi, common to all styles of Ta’i Chi. It is an infinitely ongoing study suitable for all skill levels, providing a comprehensive fundamental foundation students can apply to every minute of every day: at work, at home, at play, sitting, standing or walking, even sleeping. Qigong (pronounced CheeKung) is literally “Energy Skill” and is the basis of all Ta’i Chi and traditional internal arts. Ta’i Chi is a type of Qigong. Through 14 flowing Qigong exercises, and two still postures, we learn to integrate the principles of balance and unity in mind and body, attitude and posture. This system of study is called Wuji Jing Gong Chan Se Qigong and Ta’i Chi, from an ancient lineage rare in the U.S. that translates as “empty, calm, spiraling skill.” Ta’i Chi Chuan is the supreme art of self-defense, practiced for the health benefits and increased awareness and energy. Two books are required reading: Answers to Common Ta’i Chi Questions, and Wuji Qigong, both by Master William Ting, the only Tai Chi Master from this lineage in North America; our instructor is one of ten teachers in the world approved by Master Ting to teach Wuji Qigong.
Tennis (one credit). Instruction focuses on fundamental skills – forehand, backhand, serve, rules, and basic singles and doubles strategy.
Yoga (one credit). Hatha yoga exercises involve stretching, relaxation, and deep breathing to increase the circulation of the blood and the powers of concentration. Faithful practice can bring relief from tension and fatigue and will help develop poise, flexibility, balance, energy, vitality, and a firm figure. Course includes postures (asanas), breathing (pranayama) and yogic theories of movement and meditation.