Sports & Fitness
Fall 2023
Swimming & Water Exercise for Adults: All Levels
Bring caps, goggles, and several towels. All classes held at SUNY Westchester Valhalla, Physical Education Building, Pool.
Please consult a physician before attending any physical fitness classes.
IN-PERSON: Adult Beginner
For those adults who cannot swim at all, with no previous experience, and/or adults who are fearful in the water. This class is designed to help participants gain basic aquatic skills and learn the basics of front crawl, breaststroke, and elementary backstroke. Participants also learn skills and concepts needed to stay safe around the water.
CE-SPORT 2012, $185. A Reeve
Sec. A: 12 Fri., Sept. 15-Dec. 8 (skip 11/24), 10:00-11:00 am. #91950
Sec. B: 12 Sat., Sept. 16-Dec. 9 (skip 11/25), 8:00-9:00 am. #91951
Sec. C: 12 Sun., Sept. 17-Dec. 10 (skip 11/26), 8:00-9:00 am. #91952
IN-PERSON: Intermediate Adult
For adults who are comfortable in both shallow and deep water, and already have some swimming experience, This class is designed to improve participants’ proficiency in basic aquatic skills (including proper rotary breathing technique, and treading water) as well as develop proper technique and grow endurance for the six basic swimming strokes of front crawl, back crawl, breaststroke, elementary backstroke, sidestroke, and butterfly (if interested). Participants also learn skills and concepts needed to stay safe around the water.
CE-SPORT 2013, 9:00-10:00 am, $185. A Reeve
Sec. A: 12 Fri., Sept. 15-Dec. 8 (skip 11/24). #91953
Sec. B: 12 Sat., Sept. 16-Dec. 9 (skip 11/25). #91954
IN-PERSON: Adult Advanced
For adult lap swimmers. This swim for fitness class focuses on refining the stroke mechanics of front crawl, back crawl and breaststroke and introduces lap swimmers to open turns and flip turns so that swimmers can improve efficiency and build endurance. Participants will be introduced to a variety of training techniques and will learn how to develop a swim fitness workout that moves them toward their personal goals.
CE-SPORT 2015, $185, A Reeve
Sec. A: 12 Fri., Sept. 15-Dec. 8 (skip 11/24), 8:00-9:00 am. #91955
Sec. B: 12 Sat., Sept. 16-Dec. 9 (skip 11/25), 10:00-11:00 am. #91956
IN-PERSON: Swimming for Adults—Water Walkers
Water Walkers is a fun and social group of active older adults who are looking for a way to log in those steps without putting added strain on their joints. We will introduce a variety of gentle, low-impact exercises (no jumping or bouncing is involved) that can improve your flexibility and mobility while reducing joint pain and stiffness. Set to background music of your choosing, you will surely look forward to your weekly trip to the pool. There are no swimming strokes introduced in this class. Participants should be comfortable in waist to chest deep water. Participants supply their own, highly recommended, pool shoes.
CE-SPORT 2045, $220. A Reeve
Sec. A: 12 Fri., Sept. 15-Dec. 8 (skip 11/24), 12:00 noon-1:00 pm. #92152
Sec. B: 12 Sun., Sept. 17-Dec. 10 (skip 11/26), 10:00-11:00 am. #92153
IN-PERSON: Swimming for Adults—Fearful Beginner
This class will help identify and address one’s fears of the water. We take the time to introduce the most basic of aquatic skills (entering the pool, walking in the water, adjusting to water on the body, head and face, etc.) in a progressive and logical order. As students become more comfortable with breathing techniques and water adjustment, we will move on to explore our body’s buoyancy in the water. The class has a slow and gentle pace that allows students to feel in control. The goal is to create a safe, supportive, judgement free learning environment that will allow us to explore the fundamental aquatic skills of water adjustment, breath control, floating, gliding, submersion and treading in chest deep water. There are no swimming strokes introduced in this class, and all skills are conducted in the shallow end of the pool where the water depth ranges from waist to chest deep.
CE-SPORT 2044, $220. A Reeve
Sec. A: 12 Fri., Sept. 15-Dec. 8 (skip 11/24), 11:00 am-12:00 noon. #92143
Sec. B: 12 Sun., Sept. 17-Dec. 10 (skip 11/26), 9:00-10:00 am. #92144
IN-PERSON: 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. Bring caps, goggles, and several towels.
CE-SPORT 2016, $150. A Servodidio
12 Mon., Sept. 11-Dec. 4 (skip 10/9)
Sec. A: 9:45-10:30 am. #91927
Sec. B: 10:30-11:15 am. #9192812 Tues.,
Sept. 12-Dec. 5 (skip 11/21)
Sec. C: 9:45-10:30 am. #91972
Sec. D: 10:30-11:15 am. #91973
IN-PERSON: 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,
$259 for one section; $460 for both sections. Instructor TBD.
Sec. A: 14 Sat., Sept. 9-Dec. 9, 2:00-3:30 pm. #92067
Sec. B: 14 Tues., Sept. 12-Dec. 12, 8:00-9:30 pm. #92068
IN-PERSON: Judo for Children and Parents
At SUNY Westchester Valhalla: CE-SPORT 2005, PEB Mat Room,
$259 for one section; $460 for both sections. Instructor TBD.
Sec. A: Parents & Children (Mixed class): 14 Sat., Sept. 9-Dec. 9, 12:30-2:00 pm. #92065
Note: Parents MUST register and pay tuition along with child.
Sec. B: Children (ages 4-13) and Adults (Mixed class): 14 Sun., Sept. 10-Dec. 10, 12:30-2:00 pm. #92066
Note: Parents MUST be at the entire class to supervise (registration for parent not required).
IN-PERSON: Judo for Adults
At SUNY Westchester Valhalla: CE-SPORT 2004, PEB-Mat Room,
$259 for one section; $645 for all 3 sections. Instructor TBD.
Sec. A: 14 Sun., Sept. 10-Dec. 10, 10:30 am-12:00 noon. #92062
Sec. B: 14 Mon., Sept. 11-Dec. 11, 7:30-9:00 pm. #92063
Sec. C: 14 Wed., Sept. 13-Dec. 13, 7:30-9:00 pm. #92064
IN-PERSON: 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, PEB-Boxing Studio, 6:00-8:00 pm, $155 for one section; $290 for two sections; $405 for three sections. N Delury.
Sec. A: 10 Wed., Sept. 6-Nov. 8. #91982
Sec. B: 10 Mon., Sept. 11-Nov.13. #91983
IN-PERSON: 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. 18-Nov. 27 (skip 10/23), 7:00-8:30 pm, PEB-Fitness Center, $180. R Varian. #91824
IN-PERSON: 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. 22-Dec. 8 (skip 10/20 & 11/24), 7:00-9:00 pm, PEB-Boxing Studio, $223. R Varian. #91825
IN-PERSON: 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. 19-Nov. 28 (skip 10/24), 6:30-8:00 pm, PEB-Mat Room, $181. R Varian. #91826
IN-PERSON: 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. 20-Dec. 6 (skip 10/18 & 11/22), 7:00-8:30 pm, PEB-Fitness Center, $197. R Varian. #91827
IN-PERSON: 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. 21-
Nov. 16 (skip 10/19), 7:00-8:30 pm, PEB-Fitness Center, $166.
R Varian. #91828
IN-PERSON: 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. 14-Nov. 16, 7:00-8:30 pm, PEB-Mat Room, $195. M Shedletsky. #91830
Yoga for Healthy Bones—Preventing and
IN-PERSON: 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.
At SUNY Westchester Valhalla: CE-FITNS 2108, 7 Thurs., Sept. 21-Nov. 2, 5:00-6:30 pm, PEB-Mat Room, $135. M Shedletsky #92147
Spring 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 Beginner
For those adults who cannot swim at all, with no previous experience, and/or adults who are fearful in the water. This class is designed to help participants gain basic aquatic skills and learn the basics of front crawl, breaststroke, and elementary backstroke. Participants also learn skills and concepts needed to stay safe around the water. CE-SPORT 2012, $200. A Reeve Sec. A: 12 Fri., Jan. 19-Apr. 26 (skip 2/16, 3/15 & 29), 10:00-11:00 am. #27186 Sec. B: 12 Sat., Jan. 20-Apr. 27 (skip 2/17, 3/16 & 30), 8:00-9:00 am. #27187
Intermediate Adult
For adults who are comfortable in both shallow and deep water, and already have some swimming experience. This class is designed to improve participants’ proficiency in basic aquatic skills (including proper rotary breathing technique, and treading water) as well as develop proper technique and grow endurance for the six basic swimming strokes of front crawl, back crawl, breaststroke, elementary backstroke, sidestroke, and butterfly (if interested). Participants also learn skills and concepts needed to stay safe around the water. CE-SPORT 2013, 9:00-10:00 am, $200. A Reeve Sec. A: 12 Fri., Jan. 19-Apr. 26 (skip 2/16, 3/15 & 29). #27188 Sec. B: 12 Sat., Jan. 20-Apr. 27 (skip 2/17, 3/16 & 30)). #27189
Adult Advanced
For adult lap swimmers. This swim for fitness class focuses on refining the stroke mechanics of front crawl, back crawl and breaststroke and introduces lap swimmers to open turns and flip turns so that swimmers can improve efficiency and build endurance. Participants will be introduced to a variety of training techniques and will learn how to develop a swim fitness workout that moves them toward their personal goals. CE-SPORT 2015, $200, A Reeve Sec. A: 12 Fri., Jan. 19-Apr. 26 (skip 2/16, 3/15 & 29), 8:00-9:00 am. #27190 Sec. B: 12 Sat., Jan. 20-Apr. 27 (skip 2/17, 3/16 & 30), 10:00-11:00 am. #27191
Swimming for Adults—Water Walkers
Water Walkers is a fun and social group of active older adults who are looking for a way to log in those steps without putting added strain on their joints. We will introduce a variety of gentle, low-impact exercises (no jumping or bouncing is involved) that can improve your flexibility and mobility while reducing joint pain and stiffness. Set to background music of your choosing, you will surely look forward to your weekly trip to the pool. There are no swimming strokes introduced in this class. Participants should be comfortable in waist to chest deep water. Participants supply their own, highly recommended, pool shoes. CE-SPORT 2045, 12 Fri., Jan. 19-Apr. 26 (skip 2/16, 3/15 & 3/29), 12:00 noon-1:00 pm, $200. A Reeve. #27192
Swimming for Adults—Fearful Beginner
This class will help identify and address one’s fears of the water. We take the time to introduce the most basic of aquatic skills (entering the pool, walking in the water, adjusting to water on the body, head and face, etc.) in a progressive and logical order. As students become more comfortable with breathing techniques and water adjustment, we will move on to explore our body’s buoyancy in the water. The class has a slow and gentle pace that allows students to feel in control. The goal is to create a safe, supportive, judgement free learning environment that will allow us to explore the fundamental aquatic skills of water adjustment, breath control, floating, gliding, submersion and treading in chest deep water. There are no swimming strokes introduced in this class, and all skills are conducted in the shallow end of the pool where the water depth ranges from waist to chest deep. CE-SPORT 2044, 12 Fri., Jan. 19-Apr. 26 (skip 2/16, 3/15 & 29), 11:00 am-12:00 noon, $200. A Reeve. #27196
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. Bring caps, goggles, and several towels. CE-SPORT 2016, $160. A Servodidio 12 Mon., Jan. 8-Apr. 22 (skip 1/15, 1/29, 2/19, & 3/25) Sec. A: 9:45-10:30 am. #27178 Sec. B: 10:30-11:15 am. #27179 12 Tues., Jan. 9-Apr. 16 (skip 1/30, 2/20, 3/26) Sec. C: 9:45-10:30 am. #27180 Sec. D: 10:30-11:15 am. #27181
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, PEB-Boxing Studio, 6:00-8:00 pm, $155 for one section; $290 for two sections; $405 for three sections. N Delury. Sec. A: 10 Mon., Jan. 22-Mar. 25. #27073 Sec. B: 10 Wed., Jan. 17-Mar. 20. #27074
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, 14 Tues., Jan. 9-Apr. 2, 8:00-9:30 pm, PEB-Mat Room, $275. Instructor K Sugihara. #27057
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., Jan. 22-Mar. 25, 7:00-8:30 pm, PEB-Fitness Center, $195. R Varian. #27078
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., Jan. 26-Apr. 5 (skip 3/22), 7:00-9:00 pm, PEB-Mat Room, $250. R Varian. #27079
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., Jan. 23-Mar. 26, 6:30-8:00 pm, PEB-Mat Room, $195. R Varian. #27080
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., Jan. 24-Apr. 3 (skip 2/14), 7:00-8:30 pm, PEB-Fitness Center, $195. R Varian. #27083
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., Jan. 25-Mar. 14, 7:00-8:30 pm, PEB-Fitness Center, $170. R Varian. #27085
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., Jan. 11-Mar. 21 (skip 2/8), 7:00-8:30 pm, TECH Lounge, $195. M Shedletsky. #26985
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. At SUNY Westchester Valhalla: CE-FITNS 2108, 7 Thurs., Jan. 18-Mar. 7 (skip 2/8), 5:00-6:30 pm, TECH Lounge, $140. M Shedletsky #26986