Sport and Movement Studies

Upon successful completion of this course, the student will be able to:

• Exhibit knowledge of the principles of physical conditioning.
• Perform exercise routines that lead to enhanced physical conditioning.
• Incorporate to their cognitive understanding the role nutrition plays in attaining and maintaining good physical condition.

Upon successful completion of this course, the student will be able to:

• Perform basic weight training exercise
• Perform exercises according to principles of training
• Exhibit an understanding of basic musculosketal anatomy and its relation to weight training
• Demonstrate good knowledge of the fundamentals of weight training

Upon successful completion of this course, the student will be able to:

• Perform lifts with specific performance goals.
• Perform exercises according to principles of training.
• Exhibit an understanding of basic musculosketal anatomy and its relation to weight training.
• Demonstrate good knowledge of the fundamentals of weight training.
• Demonstrate an increased ability to perform weight training exercises.

Upon successful completion of this course, the student will be able to:

• Improve cardiovascular fitness.
• Perform appropriate warm-up and cool down stretches.
• Identify heart rate training zones for maximal cardiovascular benefit.
• Participate in various types of training.

Physical conditioning activities designed to prepare the Army ROTC student for Leader Development Assessment course and active military duty. Course is work-out oriented with emphasis on physical fitness goals. Open to all CWU students.

Upon successful completion of this course, the student will be able to:

• Improve cardiorespiratory endurance, which delivers oxygen and nutrients for muscular activity.
• Improve muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.
• Improve muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a submaximal force for extended period of time.

Physical conditioning activities designed to prepare the Army ROTC student for Leader Development Assessment course and active military duty. Course is work-out oriented with emphasis on physical fitness goals. Open to all CWU students.

Upon successful completion of this course, the student will be able to improve:

• Cardiorespiratory endurance - which delivers oxygen and nutrients for muscular activity
• Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort
• Muscular endurance - the ability of a muscle or muscle group to perform repeated movements with a submaximal force for extended period of time

Physical conditioning activities designed to prepare the Army ROTC student for Leader Development Assessment course and active military duty. Course is work out oriented with emphasis on physical fitness. Open to all CWU students.

Course combines elements of traditional high- and low-impact dance aerobics with zumba, jazz, power yoga, and sport movements into basic combinations.

Upon successful completion of this course, the student will be able to:

• Accurately individualize the level of exercise intensity and exertion for the purpose of extracting maximum benefit.
• Perform aerobic dance fusion routines commensurate with enhanced cardiovascular fitness.
• Demonstrate good body mechanics and techniques specific to power yoga, Zumba, jazz and hi/lo aerobic dance.
• Apply the combined practices of aerobic dance fusion to the principles of fitness training and to a lifelong activity.

Assessment of present level of cardio respiratory fitness and prescription of an individualized aerobic walking exercise program for increasing and maintaining fitness.

Upon successful completion of this course, the student will be able to:

• Learn warm-up and cool-down flexibility exercises.
• Increase their cardiorespiratory fitness by aerobically walking at a prescribed target heartrate and duration.
• Learn how to determine their individual resting, maximum, and training heart rate.
• Learn how to continue individually prescribed aerobic walking program for a minimum of 20 weeks.

Safe, effective aerobic work-out mimicking basic self-defense, and boxing movements.

Upon successful completion of this course, the student will be able to:

• Explain the rules, guidelines. and cognitive skills necessary for active and enjoyable participation
• Apply knowledge gained to pursue activities in a safe and appropriate manner
• Define terminology related to this activity
• Demonstrate safety precautions appropriate to this activity
• Demonstrate the skills presented to the appropriate level of this activity
• Explain appropriate body mechanics related to the skills of this activity
• Demonstrate etiquette/sportsmanship appropriate for this activity

Course emphasizes abdominal conditioning, gluteal toning, and core muscle strengthening in a low impact format. Background music and various equipment is used for an effective workout.

Upon successful completion of this course, the student will be able to:

• Interpret instructions regarding the proper execution of specific exercises, repetitions & positioning of the body to another individual
• Identify muscle groups related lo this activity
• Incorporate specific exercises into a lifestyle activity
• Identify specific safety precautions related to body position
• Demonstrate the skills presented at the beginning level and at a progressive level of this activity
• Participate in executing the exercises with regard to personal limitations and goals

Course emphasizes strengthening and conditioning the abdominals and core muscles for appearance and for performance. Use of equipment for fun and effectiveness.

Upon successful completion of this course, the student will be able to:

• Interpret instructions regarding the proper execution of specific exercises, repetitions & positioning of the body to another individual
• Identify muscle groups related to this activity
• Incorporate specific exercises into a sport conditioning program
• Identify specific safety precautions related to body position
• Demonstrate exercise skills presented at the beginning level progressing to an advanced level of this activity
• Participate in executing the exercises with regard to personal limitations and sporting goals

This course encourages positive social interaction, develops eye-hand coordination skills, is recreational, and may be an avenue to encourage students to become more active in a gentle way.

Upon successful completion of this course, the student will be able to:

• Show various techniques of throwing a Frisbee disc.
• Show various techniques of catching a Frisbee disc.
• Explain the physics of disc flight including spin, release angle and release height.
• Develop a general knowledge of Frisbee competitions including rules and strategies in accordance with World Flying Disc Federation, Professional Disc Golf Association and Ultimate Players Association.
• Demonstrate concern for safety of self and others.

A program of realistic self-defense tactics and techniques for women, including education about awareness, prevention, risk reduction, and risk avoidance of violence.

Upon successful completion of this course, the student will be able to:

• Demonstrate knowledge of how to keep themselves safe while at home, traveling and dating.
• Demonstrate knowledge of the basic principles of self-defense.
• Demonstrate how to use different parts of their bodies as weapons.
• List vulnerable locations on the body.
• Develop competence in 23 different self-defense tactics.
• Use self-defense tactics in a confrontational situation.

This course combines balance, stretch, and strength training using a variety of soft fitness balls. Dynamic balancing skills will be taught using the BOSU and physioball. Strength and core drills will be taught using medicine balls and sport balls.

Upon successful completion of this course, the student will be able to:

• Explain general differences in soft fitness equipment balls according to use, size and progression of a given exercise.
• Develop exercise progressions for strength, for flexibility and for balance.
• Show proper body form/mechanics during various active drills in solo, with a partner or in a small group, using various soft fitness equipment balls.
• Learn the meaning of neutral spine, imprint, nod, dynamic stabilization, core, diaphramic breathing and other common vocabulary words and phrases related to the given exercise and course content.
• Identify an exercise progression moving from easiest to more challenging in terms of balance, core strength and flexibility.

Participation in stretching and then holding a variety of yoga postures. Will include demonstrations, benefits, contraindications, precautions of each posture.

Upon successful completion of this course, the student will be able to:

• Competently perform basic traditional yoga postures.
• Identify individual modifications of beginning yoga postures.
• Apply the theoretical knowledge of correct alignment and techniques of more basic yoga postures.

A beginning and intermediate-level class, mat pilates is designed to increase core strength, coordination and flexibility.

Upon successful completion of this course, the student will be able to:

• Demonstrate the ability to define and perform beginning and intermediate level Pilates vocabulary and exercises.
• Demonstrate an increased spacial and kinesthetic awareness of the body.
• Apply theoretical knowledge of correct Pilates technique in class.
• Understand and apply the underlying concepts of Pilates exercises in class.

This course provides basic hiking and backpacking instruction. The course focuses on proper leave-no-trace principles in every aspect of the trip.

Upon successful completion of this course, the student will be able to:

• List elements of camp site selection
• Apply camp site selection techniques
• Operate and repair camp stoves
• Load backpack correctly
• Operate and clean water filtration system
• Illustrate proper foot placement to conserve energy

A personal health-related fitness course that provides scheduled physical movement sessions with classroom discussions incorporating a diet and nutrition component.

Upon successful completion of this course, the student will be able to:

• Create a broad integrated portfolio connecting modules of log sheets based on physical activity and nutrition.
• Participate in various physical movement activities designed to strengthen muscles,  train cardiovascular system, test flexibility and maintain a healthy body weight.
• Identify benefits and basic principles of a safe, effective exercise program.
• Analyze nutritional quality of commonly frequented fast food restaurants and/or campus dining facilities.
• Interpret exercise movement myths associated with strengthening, stretching, cardio and other types of training.
• Write a physical activity and food journal from the first week to the last week of the quarter.

An intermediate to advanced-level course; previous movement experience recommended. Mat Pilates is a series of exercises designed to increase core strength, coordination, and flexibility.

Upon successful completion of this course, the student will be able to:

• Define and recognize intermediate and advanced level Pilates vocabulary
• Examine the use of breath, rhythm, and dynamics within Pilates movements.
• Recall and reproduce intermediate and advanced Pilates exercises.
• Perform movements with increased coordination, body alignment, strength, and flexibility.

An intermediate to advanced-level course; previous movement experience recommended. Mat Pilates is a series of exercises designed to increase core strength, coordination, and flexibility.

Upon successful completion of this course, the student will be able to:

• Define and recognize intermediate and advanced level Pilates vocabulary
• Examine the use of breath, rhythm, and dynamics within Pilates movements.
• Recall and reproduce intermediate and advanced Pilates exercises.
• Perform movements with increased coordination, body alignment, strength, and flexibility.

A full-body workout focusing on core strength, flexibility, and alignment. Suitable for all levels, with modifications available to accommodate individual needs. Designed to improve posture, balance, and overall body coordination.

Upon successful completion of this course, the student will be able to:

• Define and recognize intermediate and advanced level Pilates Reformer vocabulary
• Interpret and demonstrate an understanding of the use of breath, rhythm, and dynamics within Pilates Reformer movements.
• Perform and analyze Pilates Reformer exercises correctly.
• Analyze movements in order to increase coordination, body alignment, strength, and flexibility.