PE Classes and Descriptions
**Note- not all classes are offered each quarter, please check People Soft for a list of current offerings**
Aqua Fitness – Samuelson Muir Pool A combination of water running and deep water aerobic movements for a no-impact, aerobic workout. You do not need to be a strong swimmer to participate. Students have the option of using an aqua belt to assist with buoyancy.
Badminton- Lasell Gym students will focus on the serve and strokes. Students will play both singles and doubles. No street or black soled shoes.
Ballet I (DANC 104) ’62 Center In this class, students learn the fundamentals of ballet technique, in a manner both safe and challenging. This is an absolute beginning course: EVERYONE is welcome! In barre work and center/traveling exercises, the class will begin to develop a working understanding of basic positions of the arms and legs; individual steps such as turns and jumps; and simple combinations. Through repetition and logical progression artistry, musicality, strength and coordination will develop and grow. FULL SEMESTER- 2 PE credits
Ballet II (DANC 204) ‘62 Center Studio This course is for those who have reached a beginning/intermediate level of ballet and are serious about continued progression in their technique and artistry. Classes will follow the proven, safe format of barre work proceeding into center work; vocabulary, ability and stamina will be built in a safe but challenging atmosphere. Participants are guided in ways that enable them to work safely and correctly within their individual abilities. Anyone with adequate prior knowledge is welcome! Permission of instructor required. Ballet courses may be repeated for credit and may be taken for either PE credit or partial academic credit FULL SEMESTER – 2 PE credits
Ballet III (DANC 304) ’62 Center Designed for dancers who have achieved an advanced level of ballet technique. Class includes barre work, center and traveling exercises that incorporate adage, pirouettes, petit and grand allegro. Proper alignment and rigorous but safe application of technique are expected. Students are encouraged to work safely and correctly within their individual abilities so that artistry, musicality and the dynamics in ballet are explored. Ballet courses may be repeated for credit and may be taken for either PE credit or partial academic credit (For full academic credit, see DANC 305 in the course catalog.) FULL SEMESTER – 2 PE credits
Basketball – Chandler Gymnasium or Behind Mission (see people soft) This class will focus on the skill, strategy, and competition of the sport of basketball.
Boot Camp- Lasell Gymnasium A high-intensity circuit-training style workout including cardio, strengthening and plyometrics.
Core, Conditioning, and Stretch- Greylock Studio increase flexibility, decrease muscle tension, focus on core strength of lower back and abdominal muscles, and help improve muscular balance.
Climbing Instructor training course Students should have prior climbing experience and must currently be belay certified at the climbing wall. Students will be learning a progression of techniques on how to teach climbing and appropriate lesson plan development that can lead to opportunities to teach WOC PE climbing in the future.
Design Your Own PE/Independent PE- Participants will work out on their own three times a week and submit verification weekly. Additional assignments including short articles or response papers are often assigned. Must have completed 3 PE credits to be eligible. An initial email will be sent to all registrants on the first day of the quarter.
Golf (Advanced)– Designed for the avid golfer. Students will meet as a group weekly on Wednesdays with coach. Additionally, students must play 36 holes on their own to earn PE credit. MUST sign in at pro shop each time you play. Own clubs or rent at pro shop.
Golf (Beginner)– focus on basic golf skills and progression from the putting green to the driving range. Students will start in the Lasell golf nets and progress to playing on Taconic. No experience necessary.
Golf Simulator golf office, 2nd floor Lasell– Drivers and Distance. The class will focus on adding speed, launch conditions, and distance when driving the ball.
Gravel and Mountain Biking This class aims to get students outside to explore the beautiful gravel roads and the fun beginner mountain bike trails of Northern Berkshire County and Southern Vermont. Students signing up should feel comfortable biking on varied and sometimes hilly terrain. After signing up for the class, please email Marc Mandel at [email protected] to let him know if you have access to a bike and helmet, or if you will need to borrow one for the class.
Handball (Team or Olympic Handball)Lasell Gym – Students will learn the basic skills of this indoor team sport in which two teams of seven players each pass a ball using their hands with the aim of throwing it into the goal of the other team. Skills include passing, throwing, moves off the ball, and defense. Students are asked to wear gym clothes and should expect to move around at a fairly fast pace.
Hike/Walk with Dogs This class will weave together team bonding activities, walks around nearby trails and fields, and playtime with a golden retriever! There may be weekly guest dogs, so a comfort level with dogs of all sizes is highly required. Hiking or trail shoes are highly encouraged and can be borrowed at no cost from the WOC equipment room
Hiking: Come explore some of the best hikes in the Northern Berkshires. We will summit mountains, explore brooks, learn about hike preparation, navigation/map interpretation and seek out some of the best natural spots in Williamstown. Each week classes will progress to more challenging hikes with better summit views!!
Indoor Climbing: Field House This class will take place at WOC’s very own climbing wall in the Towne Fieldhouse! You’ll be learning a variety of climbing techniques from bouldering to top rope climbs. We teach all the climbing basics, use of gear, climbing knots, and how to belay, you’ll soon be on your way to challenging yourself to new heights!
Indoor Soccer- Lasell Gymnasium Played on a hard court surface and played with a smaller ball with less bounce than a regular soccer ball. Shin guards and indoor shoes (no black soled shoes) are required.
Interval Track Running: If you’re a runner and looking for new ways to push yourself and drop your mile time, then this class is for you. The class will consist of interval runs between 2 to 4 miles per class. Intervals are tailored to your current speed. Come start the day with a high intensity workout to get the endorphins flowing! Please note, this is not a walking class, it will consist of all run intervals.
Introduction to strength sports- Towne Field House This class will teach the fundamentals of weight training, drawing from various strength sports, including power-lifting, strongman, olympic lifting and circuit training. previous weight training experience is helpful, but not required. All are welcome!
Kettlebell Circuit Class – Towne Field House will introduce the basic movements for training with a kettlebell. The fundamental movements will build on each other and progress to circuits and interval training sessions. These sessions will combine strength and cardiovascular training.
Learn to Run a 5K– Learn how to improve your fitness in order to run a 5k race. This is intended to be an introduction to more purposeful running and cardio training. Most sessions will be focused on running and students should be prepared to work up to 45 minutes of running.
Learn to Skate- Lansing Chapman Rink Ever wanted to skate on an outdoor rink, but did not know how? Know how to stand on a pair of skates, but want to learn how to stride, stop and crossover? Then beginner skating is the class for you. Learn the basics of moving forward, backward, stopping and crossovers. Owning skates is not required they can be borrowed from the PE department- helmets are also available
Modern Dance I– ’62 Center This beginner studio course is designed for students with little or no experience in modern dance techniques. Students will develop an understanding of basic principles through a progression of floor work, standing work, and traveling movement. Skills that will be acquired include strength, coordination, musicality, body alignment, and spatial awareness needed for movers. FULL SEMESTER – 2 PE credits
Modern Dance II- ’62 Center This studio course is designed for students with some experience in modern dance techniques or training in a related discipline. Students will continue to develop their practice, build strength, body alignment, and artistry with a focus on individual progress. Classes will include floor work, standing work and traveling movement, building the skills needed for longer combinations. FULL SEMESTER – 2 PE credits
Muscle Fitness- Upper Lasell Fitness Center a group exercise class focusing on use of cardiovascular equipment and pin-loaded weight machines in the fitness center. Students will work with instructor to develop a fitness plan that best suits their current fitness level and future goals.
Platform Tennis (raised court behind Mission)– An outdoor racquet sport generally played in cool/cold weather. The court is raised which allows for heaters underneath to melt snow and is enclosed with a fence to keep the balls in the court. It is a game of fitness patience and strategy that can be competitive or social. Platform tennis is a great sport for students of all skill levels.
Playground Games – Lasell Gym Remember when you were a kid and couldn’t wait for recess? Have that same feeling when it comes to PE. This class is designed to appeal to your inner child- whiffle ball, four square, kickball and more.
RAD- (Rape Aggression Defense) Greylock Main Space– An internationally recognized basic self-defense course for women of all abilities. It focuses on education and awareness through lectures, discussions, and physical techniques.
Self-Defense Class – Greylock upstairs classroom- This self-defense class is LGBTQIA+ affirming. It addresses some of the unique concerns faced by the LGBTQIA+ community relating to sexual violence and relationship violence. In addition to education on awareness and prevention, the class will consist of physical defense techniques and end with a review.
Ski Patrol certification course The curriculum is based on the National Ski Patrol’s Outdoor Emergency Care (OEC, 6th Edition) textbook and associated materials. While focusing on emergency care and rescue in outdoor/winter settings, the curriculum emphasizes leadership skills and actions required when responding to a variety of emergency medical situations. Students who complete the PE course MAY choose to continue developing as ski patrollers by taking the Ski Patrol winter study course and joining the Williams Ski Patrol. (NOTE: This is not required but is encouraged.) A final exam (written and practical portions) will be offered in January 2023 for students who wish to complete their OEC certification. Offering the exam in January provides students with more opportunity to practice their skills without trying to “cram” a final exam into the end-of-semester rush. Potential student cost: $165 National Ski Patrol course fee ($60) and NSP membership ($105). (Likely, this will be covered by Ski Patrol student group funding, to be confirmed.) The $100 text book will be provided by the Williams Ski Patrol.
- Attendance at ALL classes is required.
- The class will meet 1 evening per week, 3 hours/meeting, for both PE quarters of the Fall semester. Each class is very much an active learning session, where students develop and practice first aid skills in indoor and outdoor settings.
- There will be ~1-3 hours textbook/online homework each week which needs to be completed prior to the class meeting.
Spikeball- Farley/Lamb Field or Lasell Gym A combination of volleyball and four-square. Lots of fun and great exercise!
Spinning- Spin Studio (outside upper Lasell fitness center) high-intensity bike training class. Students are guided through workout phases including warm-up, steady up-tempo cadences, sprints, climbs, and cool-down.
Squash- Students will learn rules of the game, racquet skills and mechanics and develop appropriate movement skills for the sport. Int/Adv class is for students will basic knowledge of the course.
Swim for Fitness- Samuelson Muir Pool This class is designed to use lap swimming as a cardiovascular workout. Feedback is provided to improve strokes, but this is not a learn-to-swim class. Different workouts are provided each session, and participants will swim anywhere from 1 mile to more than 11⁄2 miles per class.
Trip Leader Training: This course will prepare you to be a WOC Trip leader and is great training for summer jobs or just adventuring in the backcountry by yourself. Through hikes and various outings in the area students will learn trip planning, group dynamics, navigation, food planning and preparation, knots, and other campcraft. An excellent PE choice for former WOOLF leaders wanting to take things to the next level. An optional overnight will conclude the course.
Weight Training- offers instruction and practice in proper techniques of the development of muscular strength, endurance.
Women’s Weight Training- (Lower Lasell Performance Center) This class will offer instruction and practice with the proper techniques for the development of muscular strength and endurance. Students will become familiar with the use of dumbbells, kettlebells, and barbells while having fun and getting stronger!
Wellness- Baseketball offices above Pappa Charlies Designed to help students adopt and maintain the behaviors associated with an active and healthy lifestyle. Students will learn through lectures, discussions and physical activity labs.
Whitewater kayaking: Intermediate whitewater Kayaking, students should have some previous kayaking experience either pool rolling sessions or time in a kayak on flat or moving water. Students must feel comfortable in moving water and can swim. We’ll be learning paddling technique, navigating various whitewater hydraulics, water safety and having fun!
WOC sampler- Experience a range of outings with what the WOC has to offer. Each class will be a different activity, weather pending – hiking, climbing, skiing, canoeing, snowshoeing, outdoor games, skating, and more!!
Yoga I- Greylock Studio Open-level class in which we will learn the core yoga asanas (poses), work towards dynamic flow sequences, and explore some pranayama and meditation. Renew your energy, bring strength and flexibility to your body, and let go of stress as you explore the benefits of yoga.
Yoga II- Greylock Studio A dynamic class featuring a flowing style of yoga that harmonizes movement and breath. With options for intermediate and more advanced students to explore their edge and an emphasis on safe alignment, skillful action, and connection to the breath, we will explore the asanas and pranayama with creativity and mindfulness.
Intro to Yoga- Greylock Studio This class will focus on linking several poses together to create strength, flexibility, endurance, and balance. While also encouraging you to explore several elements of yoga which include; breathing, feeling, listening to the body, letting go of competition, judgment, & expectation, and staying in the present moment. There is no previous experience needed for this class.
Contact Carolyn Miles with any questions regarding the PE requirements.