Physical Education Class Descriptions 2014-2015
Fees: All fees listed are charged to the student account unless otherwise noted.
Note: Not all classes are offered yearly.
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. ALEXANDER TECHNIQUE
In this course, students will learn the basic principles of the Alexander Technique. The Alexander Technique is a century-old method of self-awareness and self-regulation which improves coordination and skill and brings ease to demanding activities such as performance and athletics, as well as to daily life.
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: INTERMEDIATE/ADVANCED SWIMMING
The class is designed for individuals who feel comfortable in the water with some swimming skills and want to enhance their skills while learning how to build their endurance. There will be a variety of formats to accomplish specific skills. We will cover freestyle, backstroke, breaststroke, and butterfly progressing to swimming skills.
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. ($295 fee paid directly to Aquatic Sports which includes course materials and text book)
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. ($295 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. BASKETBALL
Basketball focuses on fundamental offensive and defensive skills and includes strategies for both recreational and competitive play.
PE/A 101. CARDIO STRENGTH CIRCUIT
Cardio/Strength Circuit is a fun, high-energy workout. This class alternates intervals of strength training exercises with intermediate choreographed cardio for a full-body workout. Using equipment and body weight exercises, Cardio/Strength Circuit focuses on the full body, particularly arms, legs, and core.
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. DANCE: BALLROOM (course offerings in both Beginning and Int./Adv.)
Prerequisite: For Int/Adv. must have taken Beginning Ballroom Dance or have instructor permission.
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. GOLF: 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. GROUP FITNESS (course offerings in both Beginning and Int.)
This class promotes fitness, health, and overall wellness through structured group exercise. The focus of the course will be on experiencing basic concepts of the major components of fitness. Students will be exposed to all types of fitness activities such as basic physical training, circuit training, interval training, strength/weight training, cardio conditioning, core conditioning, sports conditioning, therapeutic conditioning, mind-body (pilates and yoga) activities, other specialty-type activities as requested.
PE/A 101. GYM CLASS HEROES
This course will expose students to a variety of games and activities reminiscent of those played in elementary, middle, and high school gym classes. Each class will begin with a general warm-up and group stretch, followed by instruction and playing of the game of that day. The course will cycle through a variety of games, potentially including (but not limited to) Basketball (Half Court, Knockout, H.O.R.S.E.), European Handball, Kickball, Dodgeball, Bombardment, Survivor, Speedball, Capture the Flag, Broomball, Steal the Bacon, and Wallball.
PE/A 101. ISOMETRIC INSPIRED STUDIO
This class incorporates a wide variety of activities to increase stamina, length, flexibility and strength, including movements that require balance and stimulate the core. Inspired by yoga, Pilates, and ballet, we will employ isometric holds, weights, and dynamic movement for a full body workout. Class is low impact, but can be very challenging. This type of exercise can have long-term postural benefits. Workouts will be to music. We may go outside, weather permitting.
PE/A 101. KOJOSHO KARATE (Beginning)
Kojosho kempo karate (www.kojosho.com) is an internationally recognized soft martial arts style. Like other martial arts, regular practice of Kojosho yields important benefits related to health, self-defense, and well-being. Kojosho is safe, works for a variety of body types and athletic abilities, and includes both practical and philosophical dimensions. This beginning Kojosho course covers content and skills applicable to the first two Kojosho colored belts (yellow and green), and can be repeated once for credit. A solid white or solid black karate gi is required for the course.
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. (Syllabus)
PE/A 101. PERSONAL FITNESS
This course is designed around each individual students' fitness levels and interests. These will will be assessed with the instructor and personal goals and workout programs will be established for the semester. Classes are kept small so that students have adequate individual instructor attention.
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. POEKOELAN KUNG FU
Poekoelan Kung Fu training increases physical and mental strength and flexibility. Cun Tao is the first level of training in Poekoelan Tjimindie Tulen, an Indonesian martial art. You will learn effective self-defense skills including falls, kicks, punches, parries and beginning forms. You will also train a prescribed series of 108 quick releases from empty handed attacks. Conditioning and strength building is included in every class. To learn more about Poekoelan Tjimindie Tulen visit: onewithheart.com.
PE/A 101. QI- GONG & MEDITATION
This course is an introduction to qi-gong, an ancient Chinese practice of gathering, circulating and storing energy, or qi. Practice of qi-gong in class will involve concentration, breathing exercises, certain body postures, and movement. Meditation and self-healing techniques will also be studied and practiced.
PE/A 101. ROAD CYCLING
This no-drop ride will explore some of the great road around Lewis & Clark and into the hills around downtown Portland. Rides will be at a brisk tempo, with the opportunity for individuals to set their own pace on hills & regroup at the top of each climb. Rides will be approximately 8-12 miles; participants should be comfortable with riding at least 15-20 miles and have a functioning road or hybrid bicycle (mountain bikes or fixed gear bikes are not appropriate). Helmets and a flat repair kit are a requirement for this course.
PE/A 101. ROCK CLIMBING: BEGINNING 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: INTERMEDIATE 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 a style of 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 Circuit Gym)
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 dynamic, interactive course develops the skills and confidence to handle real-life situations. Learn to recognize pre-assaultive behavior and respond immediately. Train assertive body language and voice. Learn to strike with speed and commitment. Practice setting boundaries and de-escalating aggressive behavior. Tulen self-defense is simple to learn and highly effective for women of all skill levels. Learn more about Tulen Self-Defense at the self-defense section of onewithheart.com
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) More information
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. 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. ULTIMATE FRISBEE
This class is a comprehensive introduction to the sport of Ultimate. Ultimate is an exciting, non-contact team sport, played by thousands the world over. It mixes the best features of sports such as soccer, basketball, American football and netball into an elegantly simple yet fascinating and demanding game. To compete at the top level, Ultimate players require an unmatched dregree of speed, stamina and agility. Yet the simplicity of the rules means it's easy and fun for newcomers to pick up.
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 (Adv.) / Intro to Olympic-Style Weightlifting
The goal, focus, and direction of the Advanced Weight Training/Intro to Olympic-Style weightlifting course is to enhance each individual's strength and power through the utilization of Olympic-Style lifting and its foundational exercises. Strength is the base of movement and power is the functional unit of movement. This course will require participants to practice and train the snatch, clean and jerk, learning progression & correction drills for the snatch, clean and jerk, and foundational exercises for Olympic-Style weightlifting.
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)
--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.