Sports & Fitness
Fall 2024
Please consult a physician before attending any physical fitness classes.
SWIMMING & WATER EXERCISE FOR ADULTS: ALL LEVELS
Bring caps, goggles, and several towels. All classes held at SUNY Westchester Valhalla, Physical Education Building, Pool.
Adult Swim – Beginner 1
For those who have no prior swim experience, or for those who need to master these basic fundamental aquatic skills in chest deep water: independent floating (front and back for 10 seconds); gliding (front and back for 5 body lengths); rolling over from a front float to a back float, and back float to front float; submerging entire head; breath control; treading arm and leg action; jumping into chest deep water; and rudimentary strokes (on front and back).
CE-SPORT 2012, $210 A Reeve
Sec. A: 12 Fri., Sept. 20-Dec. 13 (skip 11/29), 11:00 am-12:00 noon. #97782
Sec. B: 12 Sat., Sept. 21-Dec. 14 (skip 11/30), 11:00 am-12:00 noon. #97783
Sec. C: 12 Sun., Sept. 22-Dec. 15 (skip 12/1), 9:00-10:00 am. #97784
Adult Swim – Beginner 2
To enroll in Beginner 2, student should be able to demonstrate all skills listed in Beginner 1 and additionally be able to perform this sequence of skills: swim 25 feet on front, roll over and float on back for 15 secs, and then roll back to front to continue swimming another 25 feet. Beginner 2 introduces students to fundamental aquatic and safety skills in DEEP water. Stroke development at this level includes front crawl (with proper rhythmic breathing), elementary backstroke, breaststroke, and the scissors and dolphin kicks. Students will learn to tread and back float in deep water, and if interested will be introduced to headfirst entries.
CE-SPORT 2053, $210. A Reeve.
Sec. A: 12 Fri., Sept. 20-Dec. 13 (skip 11/29), 10:00-11:00 am. #98044
Sec. B: 12 Sat., Sept. 21-Dec. 14 (skip 11/30), 8:00-9:00 am. #98045
Sec. C: 12 Sun., Sept. 22-Dec. 15 (skip 12/1), 10:00-11:00 am. #98046
Adult Swim – Intermediate 1
To enroll in Intermediate, students must be able to jump into deep water, resurface and tread or float for 1 minute, then rotate 1 complete turn and level off to swim front crawl or elementary backstroke 25 yards and exit the pool. Intermediate students continue to refine front crawl, breaststroke, and elementary backstroke while also learning back crawl stroke, sidestroke, and butterfly. Students will also learn underwater swimming, surface dives, and headfirst entries.
CE-SPORT 2013, $210. A Reeve.
Sec. A: 12 Sat., Sept. 21-Dec. 14 (skip 11/30), 9:00-10:00 am. #97785
Sec. B: 12 Sun., Sept. 22-Dec. 15 (skip 12/1), 8:00-9:00 am. #97786
Sec. C: 12 Fri., Sept. 20-Dec. 13 (skip 11/29), 10:00-11:00 am. #98049
Adult Swim – Advanced
To enroll in Advanced, students should have a basic knowledge of all six strokes, and be able to jump into deep water, tread for 1 minute and back float for 1 minute in deep water. The Advanced level presents a great weekly workout that balances stroke refinement activities with endurance building drills. Students learn starts (shallow angle dive, grab, track) and turns (open and flip) and will be introduced to various training techniques. CE-SPORT 2015, $210 A Reeve
Sec. A: 12 Fri., Sept. 20-Dec. 13 (skip 11/29), 8:00-9:00 am. #97787
Sec. B: 12 Sat., Sept. 21-Dec. 14 (skip 11/30),10:00-11:00 am. #97788
Adult Swim – Water Walkers
Water Walkers is a fun way to log in those steps without putting added strain on your joints. A variety of steps and gentle exercises, set to music, will improve flexibility and mobility while reducing joint pain and stiffness. There are no swimming strokes introduced in this class. Participants should be comfortable in waist to chest deep water. Participants supply their own pool shoes.
CE-SPORT 2045, $210. A Reeve
Sec. A: 12 Fri., Sept. 20-Dec. 13 (skip 11/29), 12:00 noon-1:00 pm. #97789
Sec. B: 12 Sun., Sept. 22-Dec. 15 (skip 12/1), 11:00 am-12:00 noon. #97790
Water Exercise/Aerobics
Designed for both non-swimmers and swimmers, this program improves your cardiovascular fitness, strength, and flexibility. Exercises are performed in shallow water and paced to individual levels. CE-SPORT 2016, $120. A Servodidio 12 Mon., Sept. 9-Dec. 16 (skip 11/11, 11/25 and 11/26)
Sec. A: 9:45-10:30 am. #97933
Sec. B: 10:30-11:15 am. #97934 12 Tues., Sept. 10-Dec. 3 (skip 11/26)
Sec. C: 9:45-10:30 am. #97988
Sec. D: 10:30-11:15 am. #97989
MARTIAL ARTS, BOXING, STRENGTH TRAINING, YOGA AND MORE
Aikido (Tomiki Style)
An art of self-defense utilizing strikes, arm locks, wristlocks, and off-balancing techniques to control or defeat an opponent. Aikido techniques have a direct application in police work and personal self-defense methods. At SUNY Westchester Valhalla: CE-SPORT 2000, PEB-Mat Room, $275. K Sugihara.
Sec. A: 14 Tues., Sept. 3-Dec. 3, 8:00-9:30 pm.#97992
Sec. B: 14 Sat., Sept. 7-Dec. 7, 2:00-3:30 pm. #97993
Judo for Adults
Students will learn the importance of Judo and how it gives them an advantage in self-defense. Students will learn to understand Judo, its rules and etiquette and skills to lift and throw their opponent. Students will also develop overall fitness through strength and cardiovascular exercise. At SUNY Westchester Valhalla: CE-SPORT 2004, 14 Sat., Sept. 7-Dec. 7, 9:00-10:30 am, PEB-Mat
Room, $275. L Zaslow. #98047
Judo for Children and Parents
Students will learn the importance of Judo and how it gives them an advantage in self-defense. Students will learn to understand Judo, its rules and etiquette and skills to lift and throw their opponent. Students will also develop overall fitness through strength and cardiovascular exercise. The study of Judo encourages self-confidence, perseverance, sportsmanship, cooperation, sociability, leadership and character. The age range is 5-15 years old. At SUNY Westchester Valhalla: CE-SPORT 2005, 14 Sun., Sept. 8-Dec. 8, 9:00-10:30 am, PEB Mat Room, $275. L Zaslow. #98048
Note: Parents MUST register and pay tuition along with child.
Introduction to Boxing
A great way to get into shape with individual instruction! Train in the same ring as Mohammed Ali and Rocky Marciano in the historic boxing venue at SUNY WCC—the only intercollegiate boxing program of over 40 years. Focus of training includes balance, footwork, and defensive and offensive tactics. Actual workout with instructor takes place for 1-hour within the 2-hour period. The other hour is for observation and feedback. Last workout from 7:00-8:00 pm. Please bring hand wraps and gloves (also available for purchase at class) and mouthpiece. Men and women 18 years of age and older are welcome.
At SUNY Westchester Valhalla: CE-SPORT 2003, 6:00-8:00 pm, PEB-Boxing Studio, $250. N Delury.
Sec. A: 10 Wed., Sept. 4-Nov. 6. #98155
Sec. B: 10 Mon., Sept. 9-Nov. 11. #98156
Circuit Training for Body Conditioning
Circuit training, a workout technique that involves moving through a series of exercise stations to work different muscles with minimal rest between stations, is a fun and time-efficient method to improve cardiovascular fitness, increase muscular strength, and build muscular endurance. Martial arts-themed workouts will provide an entertaining environment in which to connect with others and to learn about proper form and technique, common workout mistakes, and principles for designing productive workout routines. Students will accomplish weekly full-body workouts through use of fitness equipment, bodyweight exercises, and partnered exercises. Some classes will be held outdoors (weather permitting). All fitness levels are welcome. At SUNY Westchester Valhalla: CE-FITNS 2105, 10 Mon., Sept. 9-Nov. 18 (skip 10/21), 7:00-8:30 pm, PEB-Fitness Center, $200. R Varian. #97963
Cardio Kickboxing
A multi-dimensional fitness course consisting of basic kickboxing instruction, calisthenics, stretching, and aerobic conditioning.
Students learn proper skill development and practical application.
At SUNY Westchester Valhalla: CE-SPORT 2001, 10 Fri., Sept. 13-Nov. 22 (skip 10/18), 7:00-9:00 pm, PEB-Boxing Studio, $265. R Varian. #97967
Self Defense for Women
A multi-dimensional martial arts course consisting of basic striking/grappling techniques, rape defense, escapes, and weapons defense. Course includes fitness regimen. At SUNY Westchester Valhalla: CE-SPORT 2006, 10 Tues., Sept. 10-Nov. 19 (skip 10/22), 6:30-8:00 pm, PEB-Mat Room, $200. R Varian. #97964
Strength Training for Women
An introduction to the principles of strength training with an emphasis on technique and injury prevention. Instruction in bodyweight training and equipment usage will assist in designing personalized workout routines for use at home or the gym. Wear comfortable attire and sneakers. At SUNY Westchester Valhalla: CE- FITNS 2085, 10 Wed., Sept. 11-Nov. 20 (skip 10/16), 7:00-8:30 pm, PEB-Fitness Center, $200. R Varian. #97965
Strength Training for Men
Geared for the beginner, this course will cover the fundamentals of equipment use; proper form; design of a workout routine; progression and variation; spotting; and gym navigation.
Participants will complete a supervised full-body workout during each class and will acquire an exercise toolbox of compound and isolation exercises for use at home or in the gym. Minors ages 16 and 17 are permitted but must be accompanied by a parent. At SUNY Westchester Valhalla: CE-FITNS 2089, 8 Thurs., Sept. 12-Nov. 7 (skip 10/17), 7:00-8:30 pm, PEB-Fitness Center, $190. R Varian. #97966
Introduction to Hatha Yoga
For those adults who have never tried yoga and those who don’t feel comfortable or safe in a general yoga studio/gym yoga class. In this class, participants learn some basics of yoga history and philosophy, breathing techniques and yogic postures. This class teaches how to practice the postures step by step, explaining benefits, medical contraindications, and adaptations if needed.
The goal of this course is to safely and confidently practice on your own or in a general group class. Bring yoga mats and (optional) yoga blocks. At SUNY Westchester Valhalla: CE-FITNS 2107, 10 Thurs., Sept. 5-Nov. 21 (skip 10/31 & 11/7), 7:00-8:30 pm, TECH Lounge, $200. M Shedletsky. #97771
Yoga for Healthy Bones—Preventing and Reversing Osteoporosis
About half of the U.S. population over 50 is at risk of osteopathic fracture. Yoga is the only method without adverse side effects that can prevent and reverse bone density loss. Among other benefits, it also improves balance and helps in fall prevention. In this course, participants will learn the most popular of three Yoga vs. Osteoporosis series studied by Dr. Loren Fishman. This course is appropriate for people already diagnosed with osteopenia and osteoporosis and those who want to learn how to improve their bone density, which deteriorates naturally with aging. The instructor will offer variations so that postures can be accessible to people with different abilities. Everyone will also learn how to practice them safely with a chair. Please bring a yoga belt, a mat, and two yoga blocks (thicker ones). The first session is in the form of a Powerpoint presentation, the remaining seven will be experiential. At SUNY Westchester Valhalla: CE-FITNS 2108, 8 Thurs., Sept. 5-Oct. 24, 5:00-6:30 pm, TECH Lounge, $170. M Shedletsky #97772
THINK, BREATH, ACT…GOLF PROGRAM!
Join our golf program for all levels!
This program is offered in partnership with Scarsdale – X-GOLF Indoor Golf Simulator | Virtual Golf Course & Driving Range | Professional Practice at Home (playxgolf.com) and SUNY Westchester Community College.All classes will All classes will take place at Golf X in Scarsdale 870 Central Park Ave. No class will ever be canceled . students must attend all classes in order to benefit from the course. No make ups are allowed. Students practice on their own time to benefit from course. All students must contribute to a simulator fund ($15) Golf clubs are not provided but the instructor can be contacted about purchase of clubs.
Introduction to Golf
Learn the fundamentals of golf. Each student will gain a working knowledge of the game. Class will cover terminology; etiquette; rules; and practical skills for driving, putting, chipping, and pitching. The first class will focus on putting.
CE SPORT 2010, 6 Sat., Sept. 7-Oct. 19 (skip 10/12), $120 (+ cost of balls at site). J Dunn.
Sec. A: 8:00-9:30 am. #98032
Sec. B: 9:30-11:00 am. #98033
Back to Basics Golf
Designed for golfers of all levels who need a skill and feel refresher. Learn basic swing mechanics utilizing grip, stance, and posture.
CE-SPORT 2035, $80 (+ cost of balls at site). J Dunn.
Sec. A: 3 Tues., Sept. 10-24, 5:00-6:00 pm. #98034
Sec. B: 3 Tues., Sept. 10-24, 6:00-7:00 pm. #98035
Sec. C: 3 Tues., Oct. 15-29, 5:00-6:00 pm. #98036
Sec. D: 3 Tues., Oct. 15-29, 6:00-7:00 pm. #98037
Sec. E: 3 Tues., Nov. 5-19, 5:00-6:00 pm. #98288
Sec. F: 3 Tues., Nov. 5-19, 6:00-7:00 pm. #98289