CLASSES. YWCA Health & Wellness ALL AGES. Learn to Swim. Women s Self-Defense. Improve strength & flexibility KETTLEBELL CLASS. Hot this Issue...

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1 Central Massachusetts Hot this Issue... Learn to Swim ALL AGES Improve strength & flexibility KETTLEBELL CLASS Women s Self-Defense Lifeguard Certification YWCA Health & Wellness CLASSES Like us on Facebook: Join our mail list: text YWCACM to to get started

2 Inside 3 Lil Swimmers: Under 5 years old 4 Learn to Swim: American Red Cross Swim Level Descriptions 2012 Class Calendar Youth & Adult Swim Lessons sessions run for 10 weeks. Summer: June 18 - August 26, 2012 Aquatic & Fitness Classes sessions run for 6 weeks. Spring II: April 9 - May 20, 2012 Summer I: May 21- July 1, 2012 Summer II: July 9 - August 19, Swim like a Fish: Youth Swim 7 Adult Swim 7 Swim Training 9 Adult Fitness 10 Supporting Survivors: Encore Plus 12 Certifications

3 The warm weather means plenty of outdoor activities and adventures! Water Safety is so important for everyone in your family, so make sure you join us for swim lessons. These are offered for all ages, and it is never too late to start. Not only will you and your family learn important water safety skills, but you may also discover a fun, new activity to keep the whole family happy and healthy! Here are five more ideas for an active and fun-filled summer: Get in the Water Learn to swim, cool down with a water exercise class, or try a new power swim workout. Have a Party Celebrate your child s birthday, graduation or any special occasion with a pool or gym party. Enjoy a Massage Relax and treat yourself to all the benefits this treatment can offer. Set New Goals A personal trainer can push you to achieve new levels of fitness with a personalized program developed just for you! Exercise with your Family New Youth access to the Health & Wellness Center means your entire household can enjoy the benefits of a YWCA fitness membership. So if you re looking to enjoy the summer while feeling healthy and happy, the answer is right here at the YWCA. We offer a fantastic range of classes and activities to keep you and your family healthy and active all summer long! You will not get bored! Patty Patricia Flanagan Health Promotion Services pflanagan@ywcacentralmass.org P.S. Don t see one of your favorite swim classes or programs, check back in the fall when many of these classes resume. Want more information about any of the YWCA s class and program offerings? Contact us! Adult Fitness: , ext or scmonik@ywcacentralmass.org Certifications: , ext or banderson@ywcacentralmass.org Encore Plus : , ext Learn-to-Swim Lessons: , ext or banderson@ywcacentralmass.org Private Swim Lessons: , ext or gcardoso@ywcacentralmass.org Swim Training: , ext or pflanagan@ywcacentralmass.org Synchronized Swim: , ext or pflanagan@ywcacentralmass.org Youth Fitness: , ext or tlillie@ywcacentralmass.org YWCA Central Massachusetts, 1 Salem Square, Worcester MA, 01608,

4 For the lil swimmers Parent & Child Level A Ages 6 months - 3 years This class is designed for children who have either no water experience or one previous session of water adjustment lessons. Saturday, 9:00-9:30 a.m. fdc 14 Parent & Child Level B Ages 18 months - 5 years Parents participate with children to learn water adjustment and safety skills. This class is designed for children who: have had two or more previous sessions of water adjustment lessons, or children ages 3-5 years old who have little, or no previous experience with water adjustment, or who are reluctant to enter the water or submerge, or may benefit from parental presence and support in the water. Saturday, 9:00-9:30 a.m. fdc 14 Fitness Plan Members $88 YWCA Members $103 Non Member $138 Children must be toilet trained to participate in a class without a parent. Children not toilet trained must wear a swim diaper with tight-fitting legs and waistband. Preschool Swim Ages 3-5 years Red Cross Preschool Level 1, 2 & 3 swim lessons, focusing on the developmental skills of pre-school aged children. Saturday, 9:00-9:30 a.m. fdc 22 Saturday, 9:30-10:00 a.m. FDC 23 Saturday, 10:30-11:00 a.m. FDC 24 Fitness Plan Members $88 YWCA Members $103 Non Member $138 3

5 Learn to SWIM The YWCA offers the American Red Cross Youth and Adult Progressive Swim Lessons program. Level descriptions are provided below. Level 1 Introduction to Water Skills The focus of this level is to help students feel comfortable in the water and enjoy the water safely. Elementary aquatic skills are taught. Skills include water entry and exit, breathing and submerging, floating, treading, arm movements and kicking on front and back and changing direction and position. Classes are taught with instructor support as needed. Level 2 Fundamental Aquatic Skills Skills introduced include gliding and floating independently, breathing control, picking up submerged objects, treading and swimming a combined arm and leg stroke for at least 15 feet on front and back. Prerequisite: Completion of Level 1 or the student must be comfortable entering and exiting the water, submerging independently, and floating on the front and back. Level 3 Stroke Development Skills introduced include front crawl with rotary breathing, elementary backstroke, dolphin kick, scissors kick, treading, survival floating and beginning diving. Prerequisite: Completion of Level 2 or the student must be able to float on their front and back independently for five seconds and swim unassisted for five body lengths. Level 4 Stroke Improvement Skills introduced include diving, underwater swimming, turns, front crawl, back crawl, breaststroke, butterfly, elementary backstroke and sidestroke. Prerequisite: Completion of Level 3 or the student must be able to enter water headfirst and jump into deep water, swim 15 yards front crawl with rhythmic breathing, tread or float for 30 seconds and swim 15 yards elementary backstroke. Level 5 Stroke Refinement Students will work to improve and perfect all swim strokes while also building strength and endurance. Additional diving, surface dives and flip turns are taught. Prerequisite: Completion of Level 4 or the student must be able to jump into deep water and swim continuously 25 yards each of front crawl and elementary backstroke and swim 15 yards each of breaststroke and back crawl. Level 6 Swimming and Skill Proficiency Students will refine their swim strokes and turns to a high level of fluency and endurance to swim 500 yards continuously. In addition, skills modules such as Personal Water Safety, Fundamentals of Diving or Fitness Swimmer will be introduced. Prerequisite: Completion of Level 5 or the student must be able to perform a shallow dive, swim 50 yards continuously of front crawl and elementary backstroke, and 25 yards each of breaststroke and back crawl. 120,000Number of gallons of water in pool.

6 Swim like a Fish Beginner Swim Age 6 years & up Red Cross Level 1 & 2 swim lessons, see descriptions on page 4. Saturday, 9:30-10:00 a.m. FDC 28 Saturday, 10:00-10:30 a.m. FDC 29 Saturday, 10:30-11:00 a.m. FDC 30 Fitness Plan Members $88 YWCA Members $103 Non Member $138 Advanced Beginner Swim Age 6 years & up Red Cross Level 3 swim lessons, see descriptions on page 4. Saturday, 10:00-10:30 a.m. FDC 56 Saturday, 10:30-11:00 a.m. FDC 58 Fitness Plan Members $88 YWCA Members $103 Non Member $138 Intermediate Swim Age 6 years & up Red Cross Level 4, 5 & 6 swim lessons, see descriptions on page 4. Saturday, 9:00-9:30 a.m. fdc 34 Fitness Plan Members $88 YWCA Members $103 Non Member $138 Private Swim Lessons Sometimes one-on-one instruction works best for children who are learning to swim. Lessons are scheduled individually with every effort made to accommodate your schedule. Semi-private (1 instructor, 2 students) also available. Participants must be of similar swim ability. Lessons are 30 minutes. Fitness Plan Members & YWCA Members Private $20 (1 Lesson) $160 (10 lessons) Semi-Private $28 (1 Lesson) $224 (10 lessons) Non Member Private $25 (1 Lesson) $200 (10 lessons) Semi-Private $33 (1 Lesson) $264 (10 lessons) Custom Swim Lessons Design your own swim class. Groups of 4-6 participants schedule a session of ten lessons. Participants must be of similar swim ability. Lessons can be held at the YWCA, your home pool, or Stiles Reservoir. Call , ext Available for youth and adults. 5 Reasons your child should know how to swim! Water Safety Fitness Development Self-confidence & Accomplishment Life Skills Social Benefits 5 Drowning remains the No. 2 killer of children under age 18. Consequently, it is critical to establish and teach children basic safety rules around a pool. Even small rules such as do not run around the pool or do not dive into the shallow end could prevent avoidable tragedies. As your child s body is growing and ever changing, it is important to ensure that your child is getting enough exercise, and swimming is an excellent means to that end. Swimming will help your child develop strong muscles and bones, maintain flexibility and promote weight control. Swimming skills are unique in that most swimming skills apply to only that sport. Every step in swimming requires learning something new, ensuring the development of self-confidence and sense of accomplishment. Children learn how to set goals for themselves and work to achieve them. Learning to swim is an activity that comes with much personal accomplishment. With that new sense of pride, it leaves the child free to develop her own sense of sportsmanship as well. While swimming is an individual sport, children learning to swim meet many different people as they work through their classes. They will learn how to act around different people, a skill which will serve them well in life.

7 Central Massachusetts Great for: BirTHDAYS Graduations Anniversaries Reunions Reserve your party today! Celebrate with a Party Party in the: Indoor Pool Gymnasium Party Room at the YWCA Packages starting at $95 Call , ext pool@ywcacentralmass.org YWCA Central Massachusetts, 1 Salem Square, Worcester MA, 01608,

8 ADULTS swim here! Private Swim lessons recommended for adults - Six Lesson Special - accomodates your summer schedule. Fitness Plan Members $96 Non Member $138 Swim Training Power Swim Training for Beginners For swimmers and triathletes who are new to Power Swim Training. Learn the techniques needed to become a faster, stronger swimmer. This class combines skill instruction, practice and a workout. Saturday, 5:30 6:30 a.m. fdc 81 Fitness Plan Members $54 YWCA Members $63 Non Member $90 7 Power Swim Training with Patty Structured, challenging swim training for swimmers and triathletes. Build speed and endurance in this fast-paced, high-powered weekly workout. This class is for experienced swimmers; call x3021 to find out if you qualify. Monday, 5:00 6:00 a.m. fdc 80 Fitness Plan Members $48 YWCA Members $54 Non Member $81

9 LivE YOUR BEST LifE We re in it with you. Central Massachusetts ACHIEVE TOTAL FITNESS STRENGTH CARDIO POOL CLASSES MIND/BODY YWCA Central Massachusetts, 1 Salem Square, Worcester MA, 01608, , ext

10 Women s Survival Systems: The Use of Knowledge is Power Come learn common-sense strategies of self-defense, how to identify potential threats and the skills and techniques to handle them. This 4-week workshop will cover the basics on how to prevent or outsmart an attacker regardless of your size or strength. Class runs April 14 - May 5, Saturdays, 10:00 a.m. 12:00 FDC 309 Fitness Plan Members $ 72 YWCA Member $ 85 Non-Member $103 Sensei Harold Curtis - Sixth Degree Black Belt in Jujitsu, Certified Jujitsu Instructor by Jujitsu America, Certified Instructor in Rape and Assault Prevention. Sensei Curtis has been training in self defense for more than 30 years helping women of all ages build the skills needed to fight back and protect themselves. WOMEN S SELF-DEFENSE Kettlebell An excellent, all-around workout focusing on kettlebell and body weight movements in a circuit training environment. Improve your strength, flexibility and cardiovascular endurance. Kick your fitness up a notch with this highly effective method of training. Class runs April 9 - May 14, Mondays, 7:00-8:00 p.m. FDC 02 Fitness Plan Members $54 YWCA Members $63 Non Member $90 9

11 Supporting Survivors For more than 25 years the YWCA has been committed to supporting women with breast cancer. Through the YWCA ENCORE plus program, women under treatment and recovering from breast cancer have access to a unique, combined peer group support and exercise program. ENCORE plus is a free program providing valuable physical and emotional support to any woman diagnosed with breast or reproductive cancer. EMOTIONAL SUPPORT Share your thoughts, information, resources and concerns with other women diagnosed with cancer at weekly facilitated peer support group sessions. You ll also enjoy stress reduction exercises and healing techniques! Weekly Meeting: Tuesday, 12:00 1:00 p.m. PHYSICAL SUPPORT Our weekly aquatic exercise classes are specifically designed to increase upper body strength and range of motion after treatment. Women of all ages and fitness levels can participate and those facing surgical treatment can start as soon as three weeks after surgery. Weekly Class: Tuesday, 11:00 a.m. to 11:30 a.m. In Their Own Words What Encore plus has done for me is give me a place to talk openly about my concerns and fears with other women whom are facing or have faced the same concerns. It has given me friendship and a whole system of support. Encore plus has given me a shoulder to cry on, encouragement, hope and information, but most of all it has given me a place to go where I always feel a warm hug. - Sherry My primary care physician was impressed to see the progress I had made in improving my range of motion - thanks to my participation in the weekly aqautic class! Now, I can touch my hands behind my back for the first time in a year. - Ruth The Encore plus group is part of my recovery, it has taught me how to get through the most difficult time of my life. I will forever be grateful to this wonderful support. - Linda Join Us Call , ext to register.

12 introducing a new and improved you Personal training for individuals, partners or groups when and where you need it. Call now for a free fitness review! , ext or personaltraining@ywcacentralmass.org Personal Support Cardio Training Resistance Training Nutritional Support Central Massachusetts YWCA Central Massachusetts, 1 Salem Square, Worcester MA, 01608, , ext

13 CPR Certification American Heart Association certification course. Everyone should be trained and certified in this valuable life-saving skill. Certification is good for two years. Course Fee $40 FDC 74 CPR Re-Certification Course Fee $35 FDC 74 First Aid & Defibrillation (AED) Certification For groups of 6 individuals or more. Course Fee $35 FDC 76 Lifeguard Training Certification - CRASH COURSE Lifeguard Training, First Aid and CPR for the Professional Rescuer. Participants must pass a preliminary swim test, attend all classes and pass final written and practical exams for certification. Fees include all class and pool instruction, books, materials and certificates (upon successful completion of program). June 11-15, :00-10:00 p.m. June 16 & 17, :00 a.m. - 2:00 p.m. Course Fee $250 FDC 71 Lifeguard Re-Certification June 11-15, :00-10:00 p.m. June 16 & 17, :00 a.m. - 2:00 p.m. Course Fee $150 FDC 72 Water Safety Instructor Certification American Red Cross certification course for teaching Red Cross progressive swim lessons. Participants must be at least a level 5 swimmer, pass a preliminary swim test, attend all classes and pass practical and written exams for certification. Additional observation and practice teaching is required, outside of the regularly scheduled classes. Course Fee $250 FDC 73 12

14 Membership The YWCA is a women s membership organization, men join as associates. The annual basic membership/associate dues help support the YWCA mission and is non-refundable, nontransferable. Members of the YWCA are entitled to discounted rates for registered classes, excluding certification classes, in addition to other discounts throughout the organization. To become a Member/Associate, see the Front Desk or fill out a registration form online at Member/Associate Type & Dues: Household $65 Adult (individual 18+ years old) $40 Single Parent Household $40 College Student (full-time) $25 Senior (60+ years old) $20 Youth (under 18 years) $25 Fitness Plans Fitness Plan Memberships to the YWCA s Health and Wellness Center are available which give access to our entire fitness facility and drop-in classes plus special discounted rates on registered classes. To learn more about Fitness Plans at the YWCA, see the Front Desk or visit or call Member Services at ext Access Cards An access card is given to all YWCA Members/Associates. This card provides access to the Health & Wellness Center and the parking lot. Participants must carry their access card with them at all time. Cards take three business days to process. There is a $5.00 replacement fee. Class Registration You may register in person, by mail or by calling Payment is due in full at the time of registration. Registrations are accepted on a first-come, first-served basis. The YWCA reserves the right to cancel a class due to low enrollment. There are no makeup sessions for missed classes unless the YWCA cancels the class. The YWCA offers a 10% discount when two or more children (age 17 years or under from the same household) register for swim lessons. The discount is applied to the second and subsequent children on the lesser amount. Scholarship Assistance Financial aid, up to 50% on swim lesson fees, is available for income-eligible individuals and families. See the Front Desk for an application. Refund Policy If the YWCA cancels a class due to low enrollment, you will be notified and given the option of a credit towards another activity or a refund. A participant may cancel registration up to the start of the first class for a refund of the class fee less a $10.00 processing fee. There are no refunds after this date. Facility Rules All guests must show a valid picture ID. No exceptions. Members and guests must check in at the Front Desk when entering the building. Children under the age of 13 must be accompanied by an adult at all times unless the child is participating in a supervised youth activity or class. Youth who are not toilet trained must wear a swim diaper with tight-fitting legs and waistband in the pool. For safety reasons, youth are not allowed to attend any class in which they are not registered. Swim caps and a bathing suit are required to be worn in the pool. Child Care Drop-in care for children two months through seven years of age is available Monday-Friday, from 9:00 a.m. to 1:00 p.m. while parents particpate in a program. Reservations must be made in advance at the Front Desk. Fees vary depending on child s age. Space is limited. For more information, contact the Front Desk at Locker Room Policy Parents with children 6 years and older must use the appropriate gender adult locker room. In addition to the locker rooms, there are two private family changing rooms available. Children under 16 years of age are prohibited from using the steam room. class REgistration Form Please use one form for each person registering for a class. Only those registration forms completed in their entirety will be processed. Name: DOB: Gender: Address: City/State/Zip: Phone: Are you a YWCA member: Yes No If so, please identify which type: Fitness Basic Which class are you registering for: Cost: FDC: q Check box acknowledging you have read and agree to the terms listed above. Method of Payment: o Check o MasterCard o VISA o Discover Cardholder Name: Exp.Date: Account #: CVC: Signature: Total amount must be enclosed or registration form will not be processed. DO NOT SEND CASH. Mail payment and registration form to: YWCA Central Massachusetts, 1 Salem Square, Worcester, MA 01608,

15 Relax & Heal with massage therapy The benefits of massage therapy are endless! Relieve Painful Muscles & Joints Improve Flexibility Decrease Recovery Time Endure Fewer Injuries Improve Blood Circulation Book an appointment with a massage therapist today! , ext or massage@ywcacentralmass.org Central Massachusetts YWCA Central Massachusetts, 1 Salem Square, Worcester MA, 01608, , ext

16 youth Fitness Plans SAFE, FEEL GOOD PLACE TREADMILLS BASKETBALL BICYCLES SWIMMING FREE WEIGHTS INDOOR POOL FITNESS MOTIVATOR EQUIPMENT ORIENTATION FITNESS CLASSES VENDING LOUNGE GAME ROOM $20 a month STRENGTH TRAINING Central Massachusetts YWCA Central Massachusetts 1 Salem Square, Worcester Downtown, next to the Public Library