Face-to-Face/On-Campus Labs
PED 101 Physical Activity and Wellness
Advanced Volleyball
This lab section is designed to allow a competitive environment where experienced volleyball
players can learn and grow together. This lab is intended for students who have played
competitive volleyball at some point throughout their lives. Although designed for more
experienced volleyball players, the lab’s instructor will accommodate students’ needs as well as
possible. Advanced volleyball techniques will be taught and implemented in class, e.g. proper
attacking footwork, offensive strategies, defensive strategies, serve/receive rotations, advanced
blocking techniques, etc. Students will learn the rules and scoring system along with proper
volleyball etiquette. The student will learn in a team-based environment, and the lab will
culminate with an exciting end-of-the-year, round-robin 6-on-6 volleyball tournament.
Instruction and assistance to demonstrate how volleyball can fit into a lifetime wellness plan will
be discussed with the students throughout the semester.*It is recommended that students
registering for this section have prior history of organized/competitive volleyball
experience.*
Aikido
In this lab section, students will study Aikido, The Way of Harmony. Aikido is a modern
Japanese martial art based on principles of non-resistance and intended as a way of peacefully
resolving conflicts; protecting one's self and others.Classes include meditation, breathing
exercises, stretching and strengthening exercises. In addition, students will be introduced to
Aikido stances, footwork, handwork, and partner practices, while connecting the study and
practice of Aikido with their path toward optimum wellness across the lifespan.This lab activity
section does not require any prior martial arts experience, but students from other styles are
welcome.
Aquatic Wellness Activities (basic swimming ability is required)
Participation in a variety of wellness activities in the aquatic environment such as water aerobics,
water jogging, basic swimming, basic diving, and simple water sports.
AquaFit/Total Body Conditioning (basic swimming ability is required)
This lab section combines aerobic swimming and alternative water workouts with weight
training and various dry land physical activities to help students develop a balanced, safe,
physical activity program.
Aerobic Dance/Step
Includes dance moves and using the traditional step bench to improve cardiovascular endurance
and muscular strength and endurance.
Beginning Fencing
Students in this lab section will learn foil fencing from the ground up with all equipment
provided. All levels of fencers are welcome from beginners to advanced, as the instructor will
accommodate your needs as best possible. Students will learn history, basic footwork and
bladework, tactics, rules, refereeing, some epee and sabre, and participate in a 'friendly'
tournament. Fencing will be related to outside and lifelong wellness in conjunction with the
lecture content.
Beginning Physical Activity
This lab section is specifically designed for students who are currently not participating in a
regular physical activity program. It is for those who believe they would benefit from the
support, knowledge, and guidance of both the instructor and classmates to develop their
thoughts, attitudes, and skills to successfully develop a wellness plan they can maintain (and
reassess) across the lifespan. Students participate in basic, safe, and effective cardiovascular,
resistance, and flexibility activities that contribute to national physical activity and health
guidelines. The principles of training (i.e., gradual progression, specificity of training, overload,
etc.) and the components of a workout (i.e., balance, warm up, cool down, stretching) will be
taught and applied in lab. The purposefully non-threatening lab environment will target students’
needs with an emphasis on enjoyment and class (team) support.
Beginning Swimming
This lab section is for beginning swimmers who do not know how to swim or have very poor
swimming skills. The class will cover skills such as floating, crawl stroke, elementary
backstroke, backstroke, breast stroke, treading water and aqua fitness. There is a strong fitness
component to this lab activity, but you can be a non-swimmer or a triathlete and still benefit from
taking this lab.
Beginning Volleyball
After participating in this lab section, students will gain a better understanding of the game of
volleyball. More specifically, the physical activities and skills taught are designed for students
with minimal volleyball knowledge and experience; the instructor will accommodate various
students’ needs as well as possible. Basic technical concepts will be taught from the ground up,
such as Attacking, Serving, Defense, and Blocking. Students will also learn the basic skills,
rules, scoring and etiquette associated with volleyball. Lastly, students in this lab section will
experience a non-threatening team-based environment as it will culminate with a fun, end-of-theyear, round-robin 6-on-6 volleyball tournament. Instruction and assistance to demonstrate how
volleyball can fit into a lifetime wellness plan will be discussed with the students throughout the
semester.
Beginning Yoga/Resistance Training/Cardio Activities
This PED 101 lab section will include one day of resistance and/or cardiovascular training, and
one day of yoga each week. The yoga class is designed for those who are new to yoga practice,
and will focus on basic postures, yogic breathing, and relaxation techniques. During the
resistance training classes, students will have the choice to use free weights, cable machines,
and/or dumb bells in the strength training center (in Hanover). Cardiovascular activity is also an
option to provide variety and to supplement in-class workouts. The cardiovascular equipment
available includes elliptical trainers, recumbent bikes, stationary bikes, and treadmills. Overall,
students in this lab section will learn and participate in a basic yoga practice, participate in a
variety of cardiovascular and resistance exercises, all while applying progression, specificity,
overload, and the other principles of training to create a well-balanced physical activity program
they continue outside-class and on their own after PED 101.
Brazilian Jiu Jitsu
Brazilian Jiu-Jitsu (BJJ) is a grappling based martial art. It utilizes leverage, timing, and takes
advantage of mistakes made from an attacker. Students will learn technique that will help escape
dangerous holds, strikes and ultimately result in a dominant position used to control your
opponent and lead to a submission (without hurting attacker). The course also teaches selfdefense moves such as bear hug, headlock and other escapes that can keep students from being
injured during an attack. BJJ hits all components of fitness including cardiovascular, muscular
endurance, muscular strength, flexibility and balance. It also teaches your mind to think
critically; leading to smart, efficient decisions even during stressful situations. The Lab is great
for both male and female students, with no previous experience required.
Cardiovascular/Resistance/Flexibility Activities
Students in this lab section will have the opportunity to explore a variety of cardiovascular,
resistance, and flexibility activities to promote enjoyment, self-efficacy, confidence, and
motivation. In addition, this section will focus on the development of self-management skills to
facilitate a lifetime of wellness (i.e., self-assessment, self-monitoring, goal setting, self-planning,
coping skills, consumer skills, and time management).
Cardio/Resistance Training
Students in this lab section will have the opportunity to utilize the weight room, track, and group
exercise room to improve their individual physical wellness. In the weight room, students will
follow a circuit training schedule that includes resistance training, cardio machines, and
abdominal workouts. Students will have the freedom to select a resistance program that targets
either strength building, or muscular endurance and shaping, based on their individual needs. The
track will be used for cardiovascular exercise that includes both aerobic and anaerobic
conditioning. Students will also use the group exercise room to participate in additional
cardio/resistance activities including step aerobics and yoga.
Cardio/Strength/Core
This class offers three segments of different types of cardio, strength and core. The cardio
ranges from basic "aerobic" moves as well as using basic step moves. Fusing together intensities
and different types of exercises create intervals and variations that promote fitness!
Cardio/Weight Training Combo
A personal fitness program that includes cardiovascular and weight training. Fitness/power
walking, weight machines, and cardiovascular machines are used to develop muscular strength
and endurance. An introduction to weight training, basic anatomy and physiology associated
with weight training, and safe lifting procedures will be studied. The lab time is divided into two
parts: 20 minutes cardio and 20 minutes weight training. Students will assess personal fitness
levels, set personal goals, and work to improve health and/or fitness. This class is designed to
accommodate each student’s health/fitness level and goals.
Circuit Training
Circuit Training combines cardiovascular and resistance training by progressing through a
“circuit” of stations to complete a total body workout. Each station consists of performing short
bouts of exercise using your body weight, dumbbells, machines, balls, and/or jump ropes
designed to target different muscle groups in addition to your cardiovascular system. There is no
rest between stations because of the focus on different muscle groups at each, therefore resulting
in an elevated heart for the entire workout. Circuit training has documented benefits, and it
provides a fun, quick, varied workout that you can also do at home!
Coastal Activities
Participation in activities that are somewhat unique to our coastal environment, and will improve
the health-related components of fitness: cardiovascular endurance, muscular strength, muscular
endurance, flexibility, and body composition. Students will be introduced to a variety of physical
activities that include the water, as well as trail and beach running, with an emphasis on outdoor
activities.
Couch to 5K
This lab is intended for beginners who wish to get into running and perhaps complete a 5k run.
After a gradual progression over the course of the semester, students should be able to finish a 5k
run (3.1 miles) or at least run for 30min without stopping. The course will take you from walking
to running in just 16 weeks. Proper stretching and general strength training will also be included
to aid in your journey toward becoming a runner for life. Minimum beginning expectations are
that you are able to walk for 20min without stopping and you have a desire and ability to begin
running. Your progression will take you from walking 20min in week 1 to running nonstop for
30min by the end of the semester.
Extreme Fitness
This lab section is for all ability and fitness levels because all workouts can be modified simply
by adjusting load, intensity, and technique. Extreme Fitness improves the muscular and skeletal
systems by performing total body resistance exercises that target large muscle groups. This class
also improves the cardiovascular system by utilizing a circuit training approach with little rest
between exercises. Best of all, Extreme Fitness is a convenient and realistic program for students
to incorporate into their busy lives because it utilizes little to no equipment.
Fitness Walking
This section introduces fitness through walking. It is designed to introduce students to walking as
a lifetime activity and to progressively develop cardiovascular endurance by walking. Emphasis
is placed on developing correct, safe and effective walking techniques, stretching, conditioning
exercises, proper clothing, fluid needs, and injury prevention. Students will monitor and
demonstrate improvement in individual fitness walking performance.
Functional Training
Functional Training involves participation in a variety of activities to improve cardiovascular
endurance, muscular strength, muscular endurance, and flexibility. Students will be introduced to
all aspects of the Student Recreation Center’s Fitness Center, including the Harris Teeter
Functional Training Area. Students will learn how to utilize TRX cables, kettlebells, and various
other implements in hope that they can then incorporate those exercises into their own personal
physical activity. Instruction will also be given on circuit training, interval training, bodyweight
and resistance exercise, and cardiovascular exercise.
Group Exercise
Participation in group exercises and activities designed to improve muscular strength, muscular
endurance, flexibility, cardiovascular, and anaerobic capacities. Students will learn group
exercises and activities to incorporate the ones they enjoy into their lifetime wellness plan.
Specific examples of exercises and activities include yoga, resistance training, circuit training,
step cardio, core training and more.
Group Exercise/Beginning Yoga
This lab section will include one day of group exercise and one day of yoga each week.
The group exercises are designed to improve muscular strength, muscular endurance, flexibility,
cardiovascular, and anaerobic capacities. Students will learn group exercises and activities to
incorporate the ones they enjoy into their lifetime wellness plan. Specific examples of exercises
and activities include resistance training, circuit training, step cardio, core training and more.
The yoga class is designed for those who are new to yoga practice, and will focus on basic
postures, yogic breathing, and relaxation techniques. Overall, students in this lab section will
learn and participate in a basic yoga practice, participate in a variety of cardiovascular and
resistance exercises, all while applying progression, specificity, overload, and the other
principles of training to create a well-balanced physical activity program they continue outsideclass and on their own after PED 101.
Half Marathon (ability to run 3 miles continuously required)
Humans are considered among the best distance runners among all running mammals. A half
marathon is a running event covering 13.1 miles and is one the most popular disciplines of
endurance sports. In this lab, students will develop fitness and techniques required to complete
the half marathon. Emphasis will be placed on running form, the aerobic and anaerobic
cardiovascular system as they relate to endurance, and the proper nutrition required to complete a
long distance event. At the conclusion of the semester, students will have developed the
appropriate fitness to complete a half marathon race.
Integral Yoga Hatha
The objective of this lab section is to give PED 101 students experiences unlike those found in a
typical gym-based yoga class. The intention of the original Hatha yogi's was to prepare the
student's body, breath and mind for progressively deeper and deeper forms of self-inquiry. This
section will attempt to be true to this intention. Through postures, deep relaxation, breathing
exercises, and meditation, students will be become more aware of what is true health and
wellness for them.
Lifetime Activities
This lab section is designed to give you flexibility in developing and participating in an
individualized physical activity program. Students will be introduced to a variety of lifetime
activities that are safe, well-balanced, and can improve fitness (i.e., cardiovascular training,
resistance and free-weight training, aerobic training, walking, or jogging). Students in this lab
section will explore new and safe lifetime-based physical activities in order to find those they
enjoy for the development of wellness across the lifespan.
Lifetime Sports
This lab engages students in a variety of sports that can be enjoyed across the lifespan. Students
will rotate through different sports over the course of the semester to give an opportunity to learn
and practice the skills and rules of engagement. Sports that students may engage in over the
course of the semester include (but not limited to): ultimate frisbee, racquet sports, field sports,
and court sports.
Pilates
Practice strengthens the core, improves posture, increases muscle strength and endurance, and
flexibility emphasizing body alignment, breathing, and improving coordination and balance.
Recreational Biking
This course provides you with a general knowledge of the parts of a bicycle, proper fit, basic
bicycle maintenance, safety, rules of the road, and techniques for better control of your bicycle.
In this course, you will be required to bring your own bicycle and helmet in order to demonstrate
basic bicycle skills for recreational riding.
Recreational Running (Students should be able to run 15 minutes, without stopping, upon
registration for this course)
This lab is intended for students who are already doing some running at least on a semi-regular
basis. The class will explore various types of run training, including track intervals and fartleks,
as well as grow your running ability to 30 min or more throughout the semester. Students will be
introduced to running form drills to enhance efficiency, as well as stretching routines and
running specific general strength training to help keep you injury free. Upon completion of this
class, students should feel more than confident to jump in a local road race.
Salsa Fitness
This class utilizes the basic styles of Latin dancing, predominantly Salsa, in a fun and energetic
way to improve students’ cardiovascular endurance. Through a variety of movements and
sequences done individually, with a partner, and in a group, students will work their legs, arms
and core, whilst getting their groove on to Latin tunes. No prior dance experience is necessary.
Self Defense
You will learn not only physical skills to keep yourself safe for a lifetime, but awareness skills
that will help you avoid possible dangers in life. Through awareness and mindfulness practices,
you will learn to recognize and defend yourself from potential threats. The techniques you will
learn are aikido-based, and are currently used by many police departments around the world due
to not only their effectiveness, but due to the philosophical aspect of pacifism. In this activity
section, you will gain strength and flexibility in both the body and the mind through stretching
and breathing exercises, and practice of the self-defense techniques.
Strength/Water Workouts (basic swim ability required)
Students in this lab section will participate in a total body conditioning and strengthening
program 2 days each week with the expectation of continued outside class participation to work
toward personal goals. The activities in this lab will help improve your health and fitness by
developing athletic skills, coordination, and flexibility. From weight training to extreme water
workouts, the lab activities in this section will incorporate a variety of unique and challenging
moves that will help start to strengthen, define, and add muscle mass. AND, you can expect to
sweat...a lot.
Tai Chi
In this lab section, students will be studying Chen Style Tai Chi. The Chen style is the historic
root of Tai Chi from which other modern styles have evolved. The class will include meditation
and breathing exercises, stretching and strengthening movements, Chen style foundation
building; and students will learn the Chen 18 essential movement form. Through the practice of
Tai Chi, the class will address the dimensions of wellness presented in the PED 101 lectures, and
learn ways to connect your practice to the goal of optimum health and wellness across the
lifespan.
Total Body Conditioning
Total Body Conditioning involves participation in a variety of activities to improve the healthrelated components of fitness: cardiovascular endurance, muscular strength, muscular endurance,
flexibility, and body composition. Students will be introduced to activities that can be performed
at the gym, outside, and/or at home, depending upon the setting in which they most enjoy being
physically active.
Triathlon (basic swim ability required)
This lab is intended for students with an intermediate to advanced level of fitness. Students will
develop skills related to the three disciplines of a triathlon race: swimming, cycling, and running.
All standard triathlon race distances will be covered in the course (Sprint, Olympic, HalfIronman, Ironman distances). In addition, the concepts of training periodization, weight training,
mobility/flexibility, and nutrition as they relate to triathlon will be explored. At the conclusion of
the semester, students will have developed the appropriate fitness level and knowledge to
complete a sprint distance triathlon. It is recommended that students registering for this
section have access to a bicycle.*
Walk/Jog
Students will assess their cardiovascular fitness levels at the beginning of the semester and then
set goals to improve as a result of the implementation of walking and/or jogging (as well as
participation in outside class cardiovascular activities they enjoy) to develop the cardiovascular
component of their physical activity program.
Weight Training
Includes instruction on basic weight training techniques, muscle groups, safety considerations,
and an introduction to a variety of different types of lifts and exercises to develop the resistance
component of their balanced physical activity program.
Yoga
This yoga lab will explore various practices of yoga, including physical and philosophical. This
class will move through a vinyasa practice and will include power, yin, and restorative yoga.
Because the class is credit bearing, there will be an expectation to not just participate physically
but to also explore yoga through an academic perspective. Through this class, students should
expect to become acquainted with Sanskrit and basic yoga philosophy.
Yoga Flow
The objective of this lab section is to give students a more comprehensive experience than what
is found in a studio based or gym based yoga class. This class is appropriate for both beginner
and advanced yoga students. Students will learn alignment principles in order to practice safely
in class and in the community. The class will include breath work, physical postures, and
meditation, while discussing how to incorporate the physical, emotional, social, intellectual, and
spiritual dimensions of wellness into a yoga practice.