PARENTS/GUARDIANS AND CHILDREN PROGRAMS

Transcription

1 PARENTS/GUARDIANS AND CHILDREN PROGRAMS CLSF 1 AquaFamily For children of ages 2-5 and their parents. These individualized lessons combine learning basic survival swim techniques with a variety of games to enhance your child s comfort in an aquatic environment. Each child must be accompanied by a parent/guardian in the water. It is recommended that adults have at least beginner-level swimming skills. This instructional program does not include solo lap lane space. Lessons are scheduled by appointment at mutually convenient times. CLSF 2 AquaBabies Infant Swimming Parent/guardian with children of ages 6 months to 2 years. American Red Cross Infant and Preschool Aquatic Program Class introduces children to an aquatic environment with parallel play and water games. Each child must be accompanied by a parent/guardian in the water. It is recommended that adults have at least beginner-level swimming skills, and children are required to wear plastic undergarments. CLSF 3 AquaTots Toddler Swimming Parent/guardian with children of ages 2 to 4 years. American Red Cross Infant and Preschool Aquatic Program Class introduces children to an aquatic environment with parallel play and water games including some aquatic skills. Each child must be accompanied by a parent/guardian in the water. It is recommended that adults have at least beginner-level swimming skills, and children are required to wear plastic undergarments. CHILDREN AND YOUTH PROGRAMS CLSC 4 AquaKids For ages Whether helping a child overcome fear of water, perfecting stroke technique, or conditioning for your child, a WSI-certified instructor will structure each lesson based on your child s specific needs. These lessons are most effective when used in conjunction with a child s group swim class. This instructional program does not include solo lap lane space. Lessons are scheduled by appointment at mutually convenient times. CLSC 5 Beginning Swimming for Children Level I Water Exploration American Red Cross beginner swimming. Learn basic swimming skills and safety skills in, on, and around the water. Children should be at least 5 years of age. American Red Cross Certification Level I issued on successful completion of skills progression. CLSC 6 Swimming Advanced Beginner for Children Level II Primary Skills Prerequisite: Successful completion of CLSC 5 Beginning Swimming for Children Level I or equivalent experience. Introduction to primary water safety skills including bobbing, orientation in deep water, and the flutter kick on the front and back sides. American Red Cross Certification Level II issued on successful completion of skills progression. CLSC 7 Swimming Intermediate for Children Level III Stroke Readiness Prerequisite: Successful completion of CLSC 6 Swimming Advanced Beginner for Children Level II or equivalent experience. Learn front crawl, back crawl, treading water, gliding, and stroke readiness of elementary backstroke. American Red Cross Certification Level III issued on successful completion of skills progression. Pool depth is 4 feet. CLSC 8 Swimming Advanced for Children Level IV Stroke Development Prerequisite: Successful completion of CLSC 7 Swimming Intermediate for Children Level III or equivalent experience. Learn breaststroke, sidestroke, scissors kick, wall turns, and elementary diving progressions for beginning water safety techniques. American Red Cross Certification Level IV issued on successful completion of skills progression. CLSC 9 Swimming for Children Level V Stroke Refinement Prerequisite: Successful completion of CLSC 8 Swimming Advanced for Children Level IV or equivalent experience. Refine front crawl, back crawl, and breaststroke. Learn sidestroke, dolphin kick, breaststroke, and backstroke turns and diving from a board. American Red Cross Certification Level V issued on successful completion of skills progression. Page 1

2 CLSC 10 Swimming for Children Level VI Swim Skills Proficiency Prerequisite: Successful completion of CLSC 9 Swimming for Children Level V or equivalent experience. Learn butterfly, flip turns, and surface dives and develop cardiovascular endurance. American Red Cross Certification Level VI issued on successful completion of skills progression. CLSC 14 Fencing for Children Children of ages 6 to 15 learn the basic skills of dueling, sword combat, and play. Learn to follow the disciplined progressions and honor code of the sport. Protective clothing and safe, blunted weapons are provid CLSC 22 Kids Rocks Children of ages 6 to 15 learn strength, coordination, and endurance, practicing on treadwalls. Learn a variety of bouldering routes to improve footwork and handwork. Learn safety techniques. According to students readiness, basic climbing skills, including rope tying and practical experience with harnesses and belaying devices, are taught. Children s equipment provided. Sneakers required. CLSC 24 Squash for Children Children of ages 6 to 10 engage in fun and creative games, practice drills and simple rallies to develop hand eye coordination, court awareness, forehand/backhand stroke basics, movement patterns and overall fitness and agility. This class will provide an excellent foundation for playing all racquet sports. Proper athletic attire, including nonblack-soled sneakers and goggles, is required. CLSC 25 Squash for Youth Children of ages 11 to 15 learn/review squash fundamentals including rules and scoring, forehand/backhand stroke production, service and service return, court movement and game strategies. Lessons consist of skill building, exercises, practice drills and modified match play. This is a fun, challenging way for your child to learn and improve at squash while also developing stamina, agility and overall fitness. Proper athletic attire, including non-blacksoled sneakers and goggles, is required. ADULT PROGRAMS Special Programs CLS/PLD 100 One-on-One Yoga Learn to get rid of tension and stress through personal instruction in deliberate breathing. Focusing on breathing calms, relaxes, and energizes. Sessions are privately scheduled by appointment at mutually convenient times. This course is not available to Coles Community Members. CLS/PLD 101 Sculpt Express Private instruction in personally designed strength exercises and aerobic training zone techniques to achieve leaner muscle mass for a more sculpted appearance. Students have the option to be weighed and measured for a body composition assessment by our professional staff. Your personal program tracked over five weeks is designed and updated as you progress. Sessions are scheduled at mutually convenient times after the late registration period. This course is not available to Coles Community Members. CLS/PLD 102 VIP Very intense personal instruction for those individuals who need special attention to have their fitness level privately assessed and workouts closely supervised. Our expert staff members help you to define your fitness goals and design a balanced program to achieve your fitness goals safely and effectively. This is not a program for injury rehabilitation. Sessions are scheduled at mutually convenient times after the late registration period. This course is not available to Coles Community Members. Aquatics and Emergency Care CLS 119 Aquatic Personal Training Prerequisite: Reference by Coles full-time swim staff. Private swim lessons designed to maximize swim skill progress. This instructional program does not include solo lap lane space. Underwater video camera will be used when appropriate. Lessons are scheduled by appointment at mutually convenient times. These lessons are not available to Coles Community Members. CLS 128 Deep Water Power Works Prerequisite: Intermediate swimming skills. The ultimate no-impact workout held in the diving pool is designed to enhance your aerobic capacity and improve your basic strength. It is an excellent workout to rehabilitate joint stress injuries by strengthening muscles and increasing muscular endurance without the percussive impact of running. Page 2

3 CLS 129 Water Polo Prerequisite: Basic swimming skills and confidence in a deep-water aquatic environment. Learn to play this exciting sport while exercising at a high intensity level. (Proper swim attire required.) CLS 130 Swimming/Beginner Students learn the basic swimming skills, including front crawl and elementary backstroke, as well as awareness of safety in, on, and around the water. Proper swim attire is required. CLS 135 Swimming/Intermediate Prerequisite: CLS 130 Swimming /Beginner. Competence in front crawl and elementary backstroke is assumed. Students learn basics of breaststroke and sidestroke and refine skills in front crawl and elementary backstroke. Proper swim attire is required. CLS 136 Swimming/Advanced Prerequisite: CLS 135 Swimming/Intermediate Students review and improve technique for strokes they know. They are introduced to the butterfly, front and back flip turns, and surface dives. Proper swim attire is required. CLS 140 Swim for Aerobic Fitness Prerequisite: Ability to swim eight continuous lengths of the pool (200 meters) using the front crawl stroke with no time limit. Students learn how to improve rhythm, coordination, and timing of their front crawl while developing sufficient strength and endurance to swim one-half mile (16 laps of the pool) by the end of the course. CLS 143 Senior Adult Swimming Students improve their swimming skills. The natural buoyancy of the aquatic environment enhances movement and provides ideal exercise conditions for the older adult. Dance CLS 205 Zumba An Aerobic dance based class that combines interval training resistance training and cardio with Latin Dance steps and Latin Music. CLS 222 Night Club Social -Latin Style (Bachata, Cha Cha Cha, Merengue, Salsa) Learn the basic of Latin social dances and be able to dance with confidence at any Latin night clubs. In this class you will learn to identify each style of the music genres and be able to dance to it with ease. If you have never dance before and believe you have two left feets, then this class is definitely for you. Come and learn some fun moves even if you have dance before. Martial Arts CLS 300 Aikido/Beginner Way of harmonizing energy. This is a traditional martial art that is based on Japanese Budo (way of the warrior). Condition your mind, body, and learn self defense in this martial arts class designed for individuals of all shapes and sizes. CLS 310 Fencing No experience is necessary to learn sabre skills, from beginner to advanced, and bout procedures. This historic sport improves agility and develops strength, balance, and stamina. Equipment is provided. CLS 318 Kendo Kendo, the way of the sword, is the martial art of Japanese fencing. The goal of kendo is to discipline one s character through the application of the principles of the sword. A physically and mentally challenging activity that combines strong cultural values with sporting elements, kendo brings together cardio activity, precision drills, speed exercises, and meditation. No experience is necessary. Equipment, a bamboo sword called a shimai, is available for purchase at $ CLS 322 Capoeira Afro-Brazilian Dance An Afro-Brazilian martial art form developed in Brazil circa the 1500's, by the African slaves. It blends attack and defense with flowing, dance like movements, acrobatics, music, instruments and song. It is a dynamic, ritualistic and cultural form of self-expression which connects participants to Brazil's rich cultural history. Capoeira guarantees a thorough, full body workout that insures increased stamina, flexibility, coordination and self-esteem. CLS 325 Urban Self Defense Learn to expand your safe zone by avoiding confrontation and improving physical awareness using classical strategies and techniques of martial arts from various cultures around the globe. Page 3

4 Body/Mind Connections CLS 340 Restorative Yoga Learn to relax and release tension. Learn to focus on your breath as a way to quiet your mind through practicing various yoga poses. CLS 350 Hatha Yoga Learn to relieve stress, enhance awareness, and balance mind and body through postures, breathing exercises, and meditation. Loose-fitting clothes are required. Yoga mats highly recommended. CLS 357 T ai Chi Ch uan The movements are graceful, the tempo is slow, and the benefits are great. It is the only form of exercise in which a person should not use outward strength or force in their movements. Improvement depends not on outer strength, but inner awareness. CLS 365 Feldenkrais Change habitual patterns of tension and learn new ways to move through easy-to-do exercises designed to improve posture, coordination and balance, increase flexibility and enhance performance in all activities. Individual Fitness CLS 369 Cardio Kickboxing A high-cardio workout that tones the whole body. Choreographed routines set to motivating music combine moves taken from kick-boxing, interval training, and plyometrics. No experience or equipment necessary. Beginners are welcome. CLS 401 Triathlon Training Prerequisite: Ability to swim 100 meters and run.5 mile continuously. Join in the excitement of the fastest growing adult sport in the country. Experience the best physical condition of your life through cross-training workout for three sports: swimming, bicycling, and running. Workouts are conducted in the Natatorium and Exercise Prescription Room and on the roof track. You will complete an indoor triathlon (swim.3 mile/bike 12 miles/run 3.1 miles) at the conclusion of the training program. CLS 404 Prime Timer Fitness Prerequisite: Participation in a regular exercise regimen three times a week for the last six months. Don t get older, get better. Age is not relevant. If the adage you are only as old as you feel applies to you, this class is your dream come true. Improve your fitness foundation toward new levels of performance and physical health. CLS 407 Total Body Blast This class incorporates non-stop body sculpting with pumping cardio to promote muscular strength and endurance as well as increase aerobic capacity. Each workout includes varied strength training intervals using hand weights, body weights, body bars, and/or exercise balls along with cardio drills to boost your metabolism. Transform your body while having fun! CLS 410 Hard Core Go beyond the basic crunch with a comprehensive workout designed to strengthen, condition, and tone the core muscle group and improve overall balance. A variety of apparatus is used including k-bells, body bars, Swedish balls, and medicine balls. Calisthenics and static strength exercises are taught in incremental sets, personalizing your workout to your levels of strength, cardiovascular fitness, and muscular endurance. CLS 411 StretchMax StretchMax is an integrated workout that uses multiple stretching techniques and is ideal for pre- or postexercise. Participants will perform active isolated stretches, foam rolling, trigger point exercises, and dynamic movement patterns. StretchMax can help reduce pain/ muscle tightness and improve overall strength and flexibility. This course is not designed for rehabilitation of acute injury. CLS 412 Boot Camp A high-intensity, low-impact, rigorous workout in group circuits to build your stamina and strength. Fitness and fun all in one! CLS 413 Super Max: H.I.I.T. Super Max: High Intensity Interval Training is a combination of plyometric, reactive, and bodyweight exercises in a format of short duration of maximal intensity work followed by periods of rest. Each workout will include aerobic, anaerobic, abdominal, and core strength exercises. No equipment, weights, or machines necessary. Prepare to be pushed to your limit every class. CLS 415 Pilates Learn to stretch safely and efficiently using the techniques developed by Joseph A. Pilates for the execution of controlled body movements designed to balance strength with flexibility. The class improves posture and makes muscles stronger and more flexible. This is a mat class only. Page 4

5 Group Fitness CLS 422 Fit Express Get Fit. Be Fit. Stay Fit. Start your day with this thirty minute workout that will challenge you from head to toe with short sets of strength and conditioning exercises. Strength Training CLS 429 Ab Lab Start slowly and progress steadily to tone and strengthen the abdominal muscles. Work to improve core strength toward maintaining and improving stability in the spine. Protect your back from injury. CLS 433 Weight Training for Women This class approaches weight training from an aesthetic point of view. Learn to improve your physique. Contours, form, and posture are emphasized. CLS 435 Strength Training for Seniors Improve your muscular strength, bone density, and stamina through progressive resistance training using weight machines, free weights, and other forms of resistance that can be incorporated into home-based exercise routines. Enjoy the benefits of greater muscular flexibility, stronger joints, improved posture, better coordination, and, most of all, improved vitality. Racquet Sports CLS 520 Squash/Beginner Introduction to the basics of this fast-paced, exciting, and fun racquet sport. Learn the proper grip, strokes, serves, rules, strategies, and etiquette. Players must provide squash racquet, non-marking sneakers, goggles, and double-yellow-dot balls. CLS 521 Squash/Advanced Beginner Prerequisite: CLS 520 Squash/Beginner or equivalent experience. Review of basic skills and shot selections. Emphasis on drills and strategy. Players must provide squash racquet, non-marking sneakers, goggles, and doubleyellow-dot balls. CLS 530 Tennis/Beginner This course is designed for the person who has never played the game. Class emphasizes basics of grip, ground strokes, serve, volley, strategy, scoring, and practice of skills. Individual attention within group structure. Proper athletic attire is required, including white-soled sneakers. Players must provide racquet and balls. CLS 531 Tennis/Advanced Beginner Prerequisite: CLS 530 Tennis/Beginner or equivalent playing experience. Class reviews the basics, with emphasis on the serve, the return, and the strategy of play. Athletic attire is required, including white-soled sneakers. Players must provide racquet and balls. CLS 532 Tennis/Intermediate This course is designed for the person who has the ability to rally and serve. Reviews basics with emphasis on more advanced strokes and strategy of play. Athletic attire is required, including white-soled sneakers. Players must provide racquet and balls. CLS 533 Tennis/Advanced All basic and auxiliary strokes reviewed for improvement of technique. Emphasis on advanced strategy and drills for skill improvement. Practice in singles and doubles play. Athletic attire is required, including white-soled sneakers. Players must provide racquet and balls. Lifetime Sports CLS 600 Golf Course emphasizes instruction in the fundamentals of the full swing using short and mid-irons. Introduction to the elements of style as related to the grip, pre-shot routine, target orientation, and full swing motion, as well as discussion of the basic rules and etiquette of the game. Skill assessment using FlightScope, the most advanced technology in swing analysis. Equipment is provided. PLD 635 spinning Spin your way to fitness in this fierce bike workout that uses rhythm and music to motivate you for high intensity. First timers and pro pacers can all work together using variable resistance on the stationary bicycles. CLS 702 Basic Climbing No previous climbing experience is required. Learn how to move over the wall by vertical moves and traverses. Footwork, handwork, body position, and body movement are all important to floating over rocks. In addition to basic climbing skills, learn how to use the ropes, harnesses, and belay devices. Page 5