Aquatics | Fitness | Martial Arts | Outdoor Education | Team Sports | Ind./Dual Sports | Special Interest | Yoga
The Required Program offers a variety of activities in the areas of aquatics, dance, fitness, martial arts, individual and dual sports, team sports, and outdoor education. It is our goal that the experiences provided by these activities will contribute to the development of an active, healthy lifestyle.
The courses offered by the Physical Education Department are listed among the courses eligible for online registration as well as in the Directory of Classes. You may register on-line during your scheduled appointment times.
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DIVING: This course is designed to accommodate divers of all skill levels. The skills of springboard diving are taught through a basic progression from a standing jump through multiple somersaults. Individualized approach allows for all levels of experience.
LAP SWIM: Aerobic conditioning in the water. This course is for swimmers of early/intermediate through advanced competitive levels. The student must be able to swim several laps continuously. The goal is to improve stroke techniques and endurance. A portion of the time will be devoted to technique work, but time will be available for basic lap swimming at the individual's own pace and design.
LIFEGUARD TRAINING: This class aims to teach students with a strong swimming background to prevent and respond to aquatic emergencies. Students will learn various tactics and skills that prevent injuries and drowning. After successfully completing this course students will be lifeguard, CPR/AED for the Professional Rescuer and First Aid certified. Upon completion of this course, students will be eligible to gain employment as a certified lifeguard. Prerequisites: Prior to taking the course, students must be able to swim 300 yards continuously with 100 yards of free style, 100 yards of breastroke, and 100 yards of the combination of them both. Each candidate must also tread water for two minutes. Additionally, students must be able to swim 20 yards using front crawl or breast stroke, surface dive 7-10 feet to retrieve a 10-pound object, swim 20 yards back to the starting point with the object, and exit the water without using a ladder or steps. This must be completed in 1 minute and 40 seconds. The course fee is $275.
SCUBA: This course offers the opportunity for students to learn the fundamentals of Scuba diving; from basic safety to techniques necessary to become fully certified. Upon successful completion of the course, the students will have the opportunity to participate in four openwater dives (additional fee) and receive a PADI scuba certification, or they may take the referral to any PADI instructor to complete the four dives. Students are required to do a 10 minute float/tread to qualify for the course. ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions. The course fee is $375. This fee includes academic materials, mask, snorkel, and fins. All requirements will be explained at the initial meeting.
SWIMMING (BEGINNER): This course is for the non-swimmer or the swimmer with limited swimming skills. The objective of the course is to equip the individual with the basic water safety skills and knowledge in order to make them safe while in or around the water.
BODY SCULPTING: This class is set to music and is primarily non-aerobic. You will be lead through a progressive and varied series of low to moderate resistance strength training exercises for the entire body, using hand weights, body bars, dynabands, and other equipment. Classes may include circuit trainig, Tabatas, and other structures to add variety. Each class will be comprehensive and unique, starting with a dynamic warm-up and ending with a stretch and cool down.
CARDIO FITNESS: Emphasis on cardiorespiratory (CR) fitness through treadmill running, stationary biking, stepping, rowing, elliptical and ARC training, and other modes of exercise. The student's CR fitness level will be evaluated and, based on their skill level, the student will develop an individualized program to improve or maintain that level. Students will learn the importance of participating in a lifetime fitness program.
FOUNDATIONS OF FUNCTIONAL FITNESS: Foundations of Functional Fitness is a broad and inclusive strength and conditioning curriculum that integrates metabolic conditioning, bodyweight movements, and weightlifting. The overall goal is to increase work capacity over broad time and modal domains - increasing strength, speed, power, agility, accuracy, endurance, coordination, balance, and flexibility. Based on the principle of mechanics, consistency then intensity, this course emphasizes quality of movement, physical literacy, and will give you the tools to be a “decathlete of fitness”. This course is appropriate for students of all fitness levels who want to push themselves and engage in vigorous physical activity each class.
PILATES/SCULPT: The Pilates portion of this course is mat-oriented, using various Pilates resistance techniques. It is designed to develop a strong core (abs, back & hips) and long lean muscles with an emphasis on balance and flexibility. Non-aerobic strength training techniques are also incorporated, using light weights and resistance bands, to improve muscle strength, endurance, and overall body composition.
SELF-PACED RUNNING: This course is designed for all levels of runners. Although the course meets only once during the week, students should be prepared to run on their own a minimum of 3 days per week on a regular basis (minimum 90 minutes of running per week).
STRENGTH TRAINING I: This course is for students with little or no strength training experience. Strength Training I will introduce the principles of strength training, and offer instruction and practice in proper techniques of strength, muscular endurance, and flexibility development. Time will be devoted to safety, proper lifting techniques, and the components of a workout. The class will utilize strength training equipment, including both selectorized machines and free weights.
STRENGTH TRAINING II: This course is for students with a basic understanding of strength training principles and knowledge of proper lifting technique. Strength Training II will review the fundamentals and provide for continued improvement in strength, muscular endurance, and flexibility development. Students will learn to develop a personal program for exercise and wellness.
WELLNESS & THE FIRST YEAR EXPERIENCE: For First Year Students! This class is designed to enhance the first year experience by teaching students ways to develop wellness and resiliency skills. Special emphasis is placed on the hurdles first year college students face in developing healthy habits. A holistic approach to wellness will be taken, and experts from around campus will assist in facilitating student learning in the areas of stress management, communication, nutrition, and campus involvement. This curriculum will provide students with the opportunity to practice and develop the skills necessary to maintain a healthy lifestyle.
5K TRAINING: Prepare to run this classic race distance with a 5K training program that carefully balances both mileage and speed work. This is a beginning runners program that will develop gradually through four training phases: endurance, strength, speed and tapering. Beginner runners take note: we recommend that runners put off training for races until their bodies have adapted to the strain of running. Tendons and ligaments can be injured all too easily if you go from ground-zero to 5K-racing too quickly. Slowly build endurance through easy, consistent training runs as your body adapts to the rigors of the road.
JUDO: Judo is the only martial art that is specifically a sport. It involves using one's opponents moves to apply techniques, as well as initiating one's own techniques. To be a good judoka (judo player) one must acquire techniques and get into good physical shape. This course will emphasize physical conditioning, building of cardiorespiratory endurance, and the techniques involved in judo. The class will include flexibility exercises, and some practical applications of judo as self-defense, but will mainly stress the sporting or competitive aspect of judo. There is a fee of $45 for equipment.
KARATE: This course teaches the principles and techniques of Karate for self-defense, improvement of overall fitness and to give students a greater understanding of the art and of themselves. The basic techniques consist of blocks, punches, strikes, kicks and combinations of these techniques in correct stance or body position. There is a fee of $45 for equipment.
GOLF (BEGINNER): This class is based on the PGA’s Get Golf Ready! format and is designed to teach you everything you'll need to play golf in just a few lessons. Each session will focus on the various golf skills you will use while playing. In addition to learning the basics, you will be guided onto the golf course to put your skills into action in a casual, friendly setting. The class will visit various local facilities including Randall’s Island, Mosholu Golf Course as well as Columbia’s indoor golf facility. No equipment needed! The course fee is $50.
HIKING (BEGINNER): Experience nature and outdoor adventure in the greater New York area. This course will introduce the student to entry-level hiking. Topics covered include clothing, nutrition, trail etiquette, and safety. There will be a mandatory initial meeting and fitness test and four scheduled hikes for the semester. Students must attend three (3) hikes. The hikes will be held on four Saturdays throughout the semster (DATES WILL BE PROVIDED BY INSTUCTOR PRIOR TO ORIENTATION). Transportation is provided. We will leave campus from 116th/Amsterdam at 8:00am and return by 4:00pm. The level of hiking will range from easy to moderate. Minimal equipment is necessary. There will be an initial orientation meeting and fitness test (ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions). Students are required to attend an orientation meeting and complete a fitness test. The test will consist of completing approximately 4 to 5 miles in 90 minutes or less. Workout clothing with rain protection is necessary, and sneakers are appropriate for this test. The course fee is $225.
HIKING (INTERMEDIATE): This course is designed for students seeking an added challenge from the trails that are offered in the Beginner Hiking course. The trails will be of a greater difficulty in length and terrain. The course will revisit basic orienteering, basic backcountry first aid, and the other essentials for safe hiking. There will be a mandatory initial meeting, fitness test, and four scheduled hikes for the semester. Students must attend three (3) hikes. The hikes will be held on four Saturday/Sundays throughout the semster (DATES WILL BE PROVIDED BY INSTRUCTOR PRIOR TO ORIENTATION). Transportation is provided. We will leave campus from 116th/Amsterdam at 8:00am and return by 4:00pm. There will be an initial orientation meeting and fitness test (ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions). Students are required to attend an orientation meeting and complete a fitness test. Weather permitting, the fitness test will take place immediately after orientation. Students will walk 4.5 miles in Inwood Hill Park in under 90 minutes. Students who can accomplish this and who have a working knowledge of basic orienteering will be admitted into the course. Please note, that students lacking the skills to complete the course will be asked to enroll in the Beginner Hiking course. The course fee is $225.
KAYAKING: This course is for people who have never paddled before or for those who have paddled only flatwater and want to learn about whitewater boating. The course is also structured for people having whitewater experience in a canoe who want to try a kayak. You will learn the basic of paddling: equipment, stroke technique, river maneuvers, water safety, rescue procedures, and the "Eskimo Roll". Classroom sessions will cover water safety and discussion of technique, aided by video and slide presentations. Pool sessions will involve demonstration and practice of the basic techniques. The only requirement for the class is the ability to pass a swimming test, which will be given at the introductory session. ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions. The course fee is $40.
SAILING (BEGINNER): This is an introductory course to the lifelong sport of sailing. The course will be held out of Hudson River Community Sailing Center on Pier 66 (http://hudsonsailing.org). This course will involve off and on the water instruction in J-24 keelboats. You will learn basic sailing terminology and skills, such as: parts of the boats, rigging/de-rigging, points of sail, tacking, gybing, upwind and downwind sailing, advanced boat handling, man over board, and an introduction to racing. The course will be held on FRIDAYS at Pier 66 (Pier 66 West 26th St and 12th Ave, New York, NY 10001). There will be five sessions, four hours each at Pier 66 that will be scheduled from 10am- 2pm . ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions. Your instructor is Donald Rotzien email@example.com. The course fee is $430.
SAILING (INTERMEDIATE): This class builds on the basic skills learned in Beginner Sailing and prepares students to complete all necessary skill and knowledge demonstrations for the US Sailing Basic Keelboat Certification. Students will be able to confidently and safely skipper a small (up to 27 feet), tiller-steered keelboat in familiar waters with a wind range of 5-15 knots.The course will be held out of Hudson River Community Sailing Center on Pier 66 (http://hudsonsailing.org). The course will be held on FRIDAYS at Pier 66 (Pier 66 West 26th St and 12th Ave, New York, NY 10001). There will be five sessions, four hours each at Pier 66 that will be scheduled from 10am- 2pm . ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions. Your instructor is Donald Rotzien firstname.lastname@example.org. The course fee is $430.
SKIING / SNOWBOARDING: This is an all levels course offered on four Sundays in the SPRING semester. ENROLLED & WAITLISTED STUDENTS will receive an email from the instructor detailing the orientation dates and instructions. The orientation for this course will be held in the Levien gymnasium lobby in the Dodge Fitness center. You MUST attend ONE of these orientations to participate in the course. The bus leaves at 6:30am, retuning to campus around 6pm. Times are tentative based on the destination. The list of mountains will be provided at orientation. The course fee is $450.
BASKETBALL: This course covers the fundamentals of basketball: dribbling, passing, shooting, rebounding, and offensive and defensive concepts. Time is allowed for demonstration, drills, individual work, and team play.
FLOOR HOCKEY: This fast-paced and enjoyable activity is adapted from ice hockey. Classes will include basic passing and shooting, offensive and defensive play, and game strategy. The second portion of the course is devoted to team play. There is a fee of $15 for protective eye guards.
REC GAMES: This class is designed to teach students the proper way to play different activities and games, while still managing to stay physically fit and socially active. Students will participate in a variety of individual and team activities. This curriculum will provide students with the opportunity to practice and develop the skills necessary to maintain a healthy lifestyle. Some of the units during the semester may include but are not limited to: badminton, basketball, kickball, dodgeball, soccer, floor hockey, ultimate frisbee, and volleyball. Some units are 1 week units while others are 2 weeks long. This is designed for flexibility as participation and content varies per activity.
SOCCER: The main objective of the course is to expose the student to the game of soccer in a fashion that will enable the player to become an intelligent spectator and participant. Time will be devoted to developing and improving the fundamental skills: dribbling, passing, trapping, juggling, heading, shooting, and goal tending. Competition will provide an opportunity for the student to demonstrate soccer skills and develop the basic strategy used in the game.
SOCCER (ADVANCED): This course is for students who have taken the first level activity or for those who have a strong background in soccer. In addition to technique, emphasis will be placed on modern tactics applied through small games. The class will be held on Fridays from 10:00am -12:00pm at the Wien Soccer Stadium at Baker Athletics Complex. Shuttle busses will be available. Please note this class will require additonal travel time to/from Mornignside Campus to Baker Athletics Complex
VOLLEYBALL: Volleyball is a dynamic team game utilizing a variety of individual skills and group interplay. Active involvement is essential to personal improvement and enjoyment. Skills to be taught include serving, passing, setting, blocking, attacking, and emergency skills. Strategy and skills will be practiced in lead-up games and situational drills. Personal skill development and team dynamics will be stressed. Power volleyball rules will serve as a guideline for game situations.
BADMINTON: This course is designed for all levels of play. Time will be devoted to equipment selection, court dimensions and the rules that govern play. Group instruction will include grips, footwork, overhead and underhand shots, serving, and singles and doubles strategy. Drills will be utilized to develop these fundamentals. Students will have the opportunity to participate in singles and doubles competition during the latter part of the course.
RACQUETBALL: Students will learn the fundamental skills of racquetball through demonstrations and drills. Group instruction will include the forehand, backhand, serving, basic shots, and strategy. Individualized instruction will be geared to the students' skill levels. Competitive opportunities will be available during the latter part of the course. Court etiquette and safety precautions are stressed. There is a $25 fee for protective eye guards.
SQUASH: In the first few sessions of the course, time will be devoted to equipment selection and use, court dimensions, court etiquette, safety precautions and the rules that govern play. Group lectures will be on different grips, court position, basic strokes and shots, serving and basic strategy. Students will be paired according to skill level and will participate in drills to develop fundamental skills. Individual instruction will be geared to the students' skill level. Competitive opportunities will be available during the latter part of the course. There is a $25 fee for protective eye guards.
TENNIS: This class will be held at the Dick Savitt Tennis Center at the Baker Athletics Complex. Instruction will cover the basic skills: forehand drive, backhand drive, footwork, service, return of service, and volley. Students will be grouped according to their level of play and will participate in drills to develop basic skills. The rules and basic strategy for both singles and doubles play will be covered. Time will be allotted for class competition in the latter part of the course.
COURT TENNIS: Court tennis has been played for more than eight hundred years. It’s quite different from the currently more popular and traditionally known version of the game. It's played in a slate, asymmetric court that resembles the alleys, courtyards and streets of rural France. The balls are handmade and the racquets are wooden and similar in shape to a lawn tennis racquet. This course is offered off campus at The Tuxedo Club (one of eleven courts in the US), located 28 miles north of the city. If you like lawn tennis and want learn a new game (that’s really old), this is for you. The class meets for six sessions on Fridays (TBD) in the fall. It will be taught by Rich Mueller and Tim Chisholm (current Doubles World Champion & US Open Champion). The bus departs campus at 7:30am and returns by 12:30pm. Transportation and equipment provided.
ARCHERY: Students will be taught the steps of the NTS developed by National Head Coach, Kisik Lee. Safety protocol, and competition formats will also be covered. At the end of the course, the students will have the option take the Level 2 Instructors exam which certifies them to train on an entry level at camps and clubs. There is a $20 fee for course materials. *Level 2 Instructor Exam and USA Archery Membership fee not included.
CHEERLEADING/DANCE TEAM: This course is ONLY for the students on the Columbia Dance Team who perform during intercollegiate athletic contests. Students must attend three weekly practice sessions and participate at designated intercollegiate games.
FENCING: A sport which requires balance, sense of distance, timing, technical skills and speed. The Monday and Wednesday class will use the Sabre. The Tuesday and Thursday class will use the Epee. How to hold the Sabre/Epee, methods of attack and defense, and the rules of combat all are explained.
ROWING: This course is designed for beginner and experienced rowers. In the initial sessions of the course, time will be devoted to general cardiovascular fitness and strength training, with an emphasis on rowing-specific exercises. Group lectures will cover the basic rowing motion, safe lifting technique, and how to design an effective training plan. As the semester progresses, there will be longer, more difficult, and more involved workouts.
HATHA YOGA: Balance body, mind and spirit through yoga postures (asanas), sound vibrations, and classic breathing techniques.
IYENGAR YOGA: Hatha yoga taught with the Iyengar teaching method. This class focuses on alignment and precision in the yoga poses with the use of props.
VINYASA YOGA: A vigorous style based on a series of poses performed in a challenging flow connecting movement and breath.
THE MINDFUL STUDENT: This course aims to develop mindfulness by practicing movements and activities that increase body awareness. It will help students gain greater understanding of their body’s location in space, movement patterns, strength, and needs, such as nutrition and sleep. A holistic approach will provide students an opportunities to reflect on their body’s abilities and its needs.