Physical Fitness and Recreational Sport


This component of the curriculum is designed to provide basic instruction in methods of maintaining personal fitness and playing recreational sports. The range of benefits to be gained is broad and fits well into one of the major objectives of a liberal education: the development of the whole person. The satisfaction of physical development and self-understanding as well as the enjoyment of recreational activities are important complements to the intellectual demands of a college education.


Ryan Alexander, Andre Barbins, Dena Bissell, Jim Cranmer, Scott Devine, Tom Fisher, Crystal Gibson, Stephanie Guzzo, Jim Hardin, Chris Harney, Chris Hasbrouck, Lew Jenkins, Miriam Kindley, John Kiser, Katie Lange, Rick Loheed, Shawne McCoy, Lynn O'Dell, Alun Oliver, Cindy Robinson, Bill Smithson, Irvin Smoot, Mary Ellen Steveling, Darlene Gentry, Lisa Valentine, Bill Ward, Brianne Weaver, Adam Werblow


PHEC 105. Strength Training (0.5E)

Basic principles of physical conditioning through the use of weights. The training is designed to develop muscle tone. May be taken twice for credit. This course meets for only half the semester. Credit/no credit grading.

PHEC 111. Beginning Swimming (1)

Development of basic water safety skills, including rhythmic breathing techniques, elementary backstroke, and the American crawl stroke. Emphasis placed on increasing confidence to participate in activities in and around the water. Credit/no credit grading. May be taken twice for credit.

PHEC 112. Tennis I (1E)

Instruction in the playing form for the forehand stroke, backhand stroke, and serve. Playing rules, court etiquette, and practice sets of singles are emphasized. This course meets for only half the semester. Credit/no credit grading.

PHEC 115. Badminton (0.5)

Introduction and review of the basic skills and strategies of the game. Singles and doubles are emphasized. This course meets for only half the semester. Credit/no credit grading.

PHEC 118. Swimming Fitness (1)

This course is designed to develop intermediate- and advanced-level water safety skills. Objectives include increased swimming efficiency through stroke improvement and rhythmic breathing techniques, with special emphasis on aerobic and cross-training conditioning. May be taken twice for credit. Prerequisite: Beginner-level swimming skills. Credit/no credit grading.

PHEC 119. Martial Arts (1F)

Introduction to martial arts philosophy, using karate training in a traditional setting. May be taken twice for credit. Credit/no credit grading.

PHEC 120. Lawn Sports (0.5S)

Students learn and play classic lawn games, including bocce and croquet. This course meets for only half the semester. Credit/no credit grading.

PHEC 123. Basketball (0.5)

This course will focus on developing basic fundamentals in the game of basketball using the latest technique, training, and equipment. A major portion of the course will be spent teaching the rules and executing the fundamentals of basketball play. Most sessions will take place indoor with complementary classroom sessions as needed. This course meets for only half the semester. Credit/no credit grading.

PHEC 124. Softball (0.5)

This course is for men and women and is primarily recreational in nature. Participants will learn the basic rules of the game of softball and engage in organized softball games. Students should be able to throw a softball, swing a bat and run or jog short distances. This course meets for only half the semester. Credit/no credit grading.

PHEC 125. Beginning Open-Water Scuba (2E)

This half-semester,  two-credit course provides students with the basic safety and training skills to qualify for scuba certification. This program follows the standards and guidelines of the Professional Association of Diving Instructors (PADI), a nationally recognized training agency. The course involves classroom and pool components and requires a final open-water assessment. Students successfully completing the course will receive Open-Water Diver scuba certification. Lab fee: $175, and students will be required to purchase some equipment and cover costs relating to the open-water assessment such as travel, accommodation, food, etc. Prerequisites: Students must be able to swim 200 yards and tread water for 10 minutes. Certain medical conditions may be contraindicated for diving.

PHEC 127. Indoor Soccer (0.5)

Basic instruction for playing the game of indoor soccer and futbal. Small-sided team games will be utilized to teach the game. This course meets for only half the semester. Credit/no credit grading.

PHEC 129 Beginning Yoga (1E)

To provide basic knowledge of Hatha yoga, demonstrate proper posture and form, and to develop a yoga class that encompasses all aspects of yoga with an emphasis on community. Classes will include discussion, physical practice, and interaction through assisted and group poses.

PHEC 131. Basic Sailing (1E)

Fundamentals of handling and navigating the small sailboat. Emphasis is on recreational use and water safety. This course meets for only half the semester. Credit/no credit grading.

PHEC 133. Basic Windsurfing (1F)

Fundamentals of windsurfing for the novice. Emphasis is given to recreational use and water safety. This course meets for only half the semester. Credit/no credit grading.

PHEC 136. Recess (0.5S)

This course allows students to play timeless and well-loved games that are typically enjoyed by students at recess in the grade school years. Games include kickball, tag, four square, dodgeball, wiffleball, and other games from around the world. This course meets for only half the semester. Credit/no credit grading.

PHEC 147. Bowling (0.5)

This course develops and improves knowledge, skill, form, and score in bowling. It assists in the development of motor skills, flexibility, and agility, and also provides an introduction to a lifetime recreational activity. Credit/no credit grading. Course fee: $110. Students must have their own mode of transportation to and from the local bowling alley in order to enroll.

PHEC 151. Frisbee Golf (0.5)

Basic frisbee golf skills are taught, along with a major emphasis on playing the game on a campus course. This course meets for only half the semester. Credit/no credit grading.

PHEC 156. Team Handball (0.5)

This half-semester course will provide students with the opportunity to play a fast-paced team sport with similarities to basketball and soccer.

PHEC 158. Core Strength Training (0.5E)

This class is designed to increase strength, endurance, balance and flexibility. This is a moderate to high intensity class that will help to increase the quality and duration of your life. Build confidence and improve your overall sense of wellness as you learn how to decrease the potential for long-term health problems. Class meets two times per week with the instructor with a mandatory third workout per week to be completed outside of class.

PHEC 163. Care and Prevention of Athletic Injuries (1E)

Discusses the growing area of sports medicine with a focus on both injury prevention and immediate care of the most common sports injuries. This course is ideal for students considering the fields of coaching, athletic training, and physical therapy.

PHEC 164. Introduction to Athletic Training (2E)

This course discusses the growing area of sports medicine, with a focus on injury prevention, assessment of athletic injuries, and immediate care for the injured athlete. This course is ideal for students considering the fields of coaching, athletic training and physical therapy.

PHEC 166. Speed and Agility (0.5)

This course will focus on developing speed and agility using the latest technique training and equipment. A major portion of the course will be spent isolating technical breakdowns in form, and using exercises to increase agility, balance and coordination, which in turn will help increase speed. Most sessions will take place indoors with complementary classroom sessions as needed. Video-taping of individuals will be used as a teaching aid.

PHEC 167. Self-Defense Against Sexual Assault (2E)

This course is designed to instruct people (primarily women) in their choices for preventing and defending against sexual assault, both on and off campus. A combination of lecture and physical training sessions provides instruction in situational awareness, the psychology of self-protection, and basic self-defense skills and strategies. Credit/no credit grading.

PHEC 168. Spinning (1)

Students will learn a variety of techniques necessary to have a productive workout on weighted-wheel cycling bikes. They will be introduced to sprinting, standing climb, seated climb, running and recovery tactics. The class will introduce students to calculating calories burned as well as cycling cadence.

PHEC 169. Cross Country (0.5S)

This course will consist of two cross-country/trail runs each week. The distance of the runs will vary from two to four miles depending on the course and weather conditions. Each class meeting will involve a warm-up, the run itself, a cool-down, and stretching. Class participants should have some running experience and should also be in good physical condition. Most runs will take between 30 – 45 minutes.

PHEC 172. Fencing (1F)

Introduction to foil fencing. Instruction in basic foil fencing actions, including stance, footwork, lunge, parry, and riposte. Offensive and defensive techniques effective in a fencing bout are introduced. History of the sport, rules, and etiquette are emphasized. Credit/no credit grading.

PHEC 187 Theory of Coaching (3F)

This course is designed to introduce the prospective coach to various aspects of the coaching profession. The course will provide the student with the tools necessary to identify their own coaching style and develop their personal coaching philosophy.

PHEC 203. Beginning Golf (1S)

This course explores the basic skills that are required to become proficient at the game of golf. Class takes place on campus during the first half of the semester, and trips to the driving range and a golf course occur during the second half of the semester.

PHEC 210. Applied Nutrition and Wellness (1)

This course covers nutrition fundamentals and gives students the opportunity to learn how to apply that knowledge in everyday life. Students will gain an understanding of how maintenance of a balanced diet is not only essential for bodily function but is a large part of a healthy lifestyle.

PHEC 212. Tennis II (1E)

Emphasis is given to ground stroking consistency and depth, court coverage, the volley, introduction of the lob, and game tactics of singles and doubles play. This course meets for only half the semester. Credit/no credit grading.

PHEC 232. Advanced Open-Water Scuba (1E)

This course provides classroom, pool and open water training for advanced diving skills. Areas of study will include techniques of Deep diving, Night diving, Search & Recovery Diving, Underwater Navigation and Buoyancy control. The five open water dives required to complete this PADI certification are usually held at a quarry or some other open water venue. Prerequisites: students must be certified as an Open Water diver by any recognized diver training agency and provide their own mask, snorkel, fins and wet suit boots. All other equipment will be provided with course fees or is available as a rental. Equipment should not be purchased or rented prior to the first class session

PHEC 243. Lifeguarding (2E)

The knowledge and skills designed to save one’s own life or the life of another. Major emphasis is on self-rescue skills and extension rescue. This course may be repeated for credit. Credit/no credit grading.

PHEC 199, 299, 399, 499. Independent Study (1-4E)

This course consists of an independent creative or research project designed by the student and supervised by a faculty member. The nature of the project, the schedule for accomplishment, and the means of evaluation must be formalized in a learning contract prior to registration. (See “Independent Study” under “Academic Policies” section.)

PHEC 179. Fly Fishing (0.5)

This course will focus on fly fishing fundamentals that can be applied to fresh and saltwater environments.  The student will become proficient with fly fishing equipment and its use.  A variety of casting and retrieval techniques will be explored with the aim of creating accurate casts and presentations of various distances that will increase the student's ability to use these newfound abilities to successfully catch fish.  No previous fishing or flycasting experience is required.

PHEC 177. Intermediate Yoga (1)

Take your yoga practice to the next level.  Explore the deeper aspects and benefits of yoga through chanting, meditation, journaling, and a series of postures and flows.  Emphasis is on breath-work and developing your own personal practice.  Journal writing is an essential element of this personal journey and is required for your participation.  Yoga mats and props are provided; a water bottle and small towel are recommended.  Personal blankets, eye masks, and cushions are optional.  Credit/no credit (1 Credit per half-semester)

PHEC 159. Kickball (0.5)

Remember playing kickball at recess?  This course will allow you to relive those days while having fun and enjoying a co-ed recreational sport.  Credit/no credit grading, meets twice a week for half the semester.

PHEC 140. Cardio Fitness (0.5)

The course is designed to improve cardiovascular and pulmonary fitness levels in students. Students will learn how to properly use the cardio equipment in the ARC and set up a consistent workout program. The course will also allow the student to improve muscle tone and reduce tension and anxiety. Secondary outcomes will be improved quality of life as well as increase the students overall level of wellness.

PHEC 181. Indoor Baseball  (0.5)

The course is designed to cover the basic fielding, throwing and hitting fundamentals associated with baseball.

PHEC 292. Kinesiology  (3)

This course is designed for someone who is interested in working in the health sciences field. The student will learn the anatomy of the musculoskeletal system and how it affects movements of the human body. Students will also learn the kinematic characteristics of the body, the names and major landmarks of bones, structure of joints, as well as the names and functions of the major muscles. The course format is both lecture and hands on experience.

PHEC 184 Wellness for Life  (0.5)

This course provides the student an opportunity to study fitness and wellness as they actually participate in different types of exercise protocols and assessments. There is no prerequisite for this course so students are not expected to be in shape or know how to use the fitness center equipment.