Exercise and Sport Activity Classes

Students learn the mechanics of the basic skills and practice to improve the execution pf a variety of serves, serve returns, clears, drops, drives, and smashes. Strategy for singles, doubles, and mixed doubles play.

An experiential introduction to hiking as an element of outdoor education, environmental education, and basic wilderness travel, incorporating elements of outdoor leadership in the DC Metro area parks and surrounding regions.

This course is designed to provide students with correct body alignment to execute safe movements through dance conditioning; isolation of major muscle groups and an over all enhance fitness level and life style.

This course provides students with an opportunity to gain a mastery of basic meditation techniques and principles, and use them to enhance the quality of daily life.

This course is designed to provide instruction in the proper use of the Japanese sword and an introduction to the training regimens of kendo and iaido.

All aspects of the game of golf and its rules. Fundamentals of the golf swing, the short game, and course management. On-course experience. Course fee: $60.

Basic positions and fundamental movements of foil fencing: overview of the entire sport.

Fundamental skills, practice, rules, and scoring.

Fundamental skills, practice, rules, and scoring.

Introduction to Shotokan Karate, with an emphasis on realistic self-defense and development of the mind-body connection. Basic stances, blocks, and strikes of Shotokan.

Physiological effects of stress on the muscular system and how massage is used to address these effects. Proper technique and application of Swedish Massage strokes and other related therapies. Course fee $14.

Introduction to Hatha Yoga; basic postures and breathing.

Fitness – Selected Activities

Weight training techniques and related concepts of anatomy, nutrition, and exercise physiology. Emphasis on safety, form, benefits, and personal goals.

Basic components of swimming and development of proper stroke mechanics in the four styles of swimming freestyle, backstroke, breaststroke, and butterfly.

Technical and tactical aspects of the sport are addressed.

Rules, basic skills, and strategies.

Exposure to a variety of hand and foot techniques from boxing and traditional martial arts, with an emphasis on learning to work out at a safe and challenging level for improved strength, flexibility, and cardiorespiratory fitness.

Development of an understanding of assault and the wide range of options for self-defense. Drills of verbal assertiveness, concentration/relaxation, and physical defense. Concepts of alignment, balance, and the mechanics of generating force.

Basic understanding of the principles of Pilates, including postural alignment, breathing techniques, strengthening, and stretching.

A variety of aerobic activity, including step, high/low, hip-hop, sports training, and power walking. Each class includes a warm-up, aerobic segment, and cool down.

Introduction to the art of Tai Chi Ch'uan. Focus on the solo form, which is a series of slow, circular, continuous movements. Tai Chi principles, philosophy, and history. Body alignment, kinetics, and warm up exercises.

Aikido helps participants deal with stressful and threatening situations and defend themselves if necessary in situations where force and violence is imminent.

Topic and amount of laboratory fee (if charged) announced in Schedule of Classes.

The fundamental techniques and training regimen of taekwondo, a Korean martial art. Beginning students become proficient in the techniques required for a promotion to yellow belt. More advanced students receive training appropriate to their rank.

Basic components and skills for this lifetime sport. Course fee, $135.

Theory and practice for beginning, intermediate, and advanced level students. Course fee, $350.

Basic rules, skills, and the strategies involved in the game. Equipment fee, $25.

This is an entry-level PADI (Professional Association of Diving Instructors) course, leading to international diver certification. The student is introduced to the techniques and theories of safe diving in pool and lecture sessions. Course fee, $150.

Open water dive certification lab. Course fee, $150.

At the completion of the course the student will be able to address adult, child, and infant choking and perform rescue breathing and CPR techniques as taught by the American Red Cross. Course fee, $13.

Basic Swedish massage and deep-tissue techniques.

Principles of orthopaedic sports massage, the musculoskeletal conditions that can benefit from it, and performance of these massage techniques. Course fee, $14.

Fundamentals of instruction for a group exercise leader. Participants develop the skills needed to teach a safe, enjoyable, and effective group exercise class.

Special intensive study and skill development. There may be a laboratory fee, amount announced in Schedule of Classes.