Upon completion of this course, the student will be able to swim at least 10 yards of freestyle, backstroke, or elementary backstroke. The student will be able to survival float or tread water for 2 minutes, and swim in deep water for at least 5 yards. The student will also be able to perform the breaststroke and butterfly pull and kick for 5 yards.

After taking this course, students will be able to execute basic bow and stern strokes, enabling them to effectively steer and maneuver a tandem and solo canoe.  Students will also be able to demonstrate basic safety and rescue maneuvers - including capsize recovery & boat over boat rescue.  Prerequisite:  Swim test required.

This introductory course offers training in the basic skills of ballet technique. Beginning with barre exercises and progressing to simple center combinations that move across the floor, students will practice (to music) the fundamentals. They will learn what brings line to a dancer's foot and fluidity to a dancer's arms; they'll learn to turn and jump with classical formÉ Music is integral and artistic expression the ultimate aim, but this class primarily focuses on the physical aspect of dance and mastery of ballet's most basic movements.

This course is designed for the classical dancer who has mastered the basics of ballet and who wishes to continue to develop and maintain technique. Students will move in traditional fashion through barre and center exercises, emphasizing correct and fluid presentation of all steps through more complex combinations and musical tempos. This is "class" for the ballet dancer who must have one!  Prerequisite: Ballet I and mastery of the fundamentals.

Upon completion of this class, students will know the fundamentals of jazz dance and perform a variety of jazz styles including funk, blues, classic jazz, and Latin dance. Students will learn a variety of warm-up styles associated with Horton, Luigi and basic ballet techniques. Open to all levels.

A student enrolled in this class will learn different techniques and gain technical skills in locomotor movements, turns, falls, and isolations.  Basic concepts of sequencing, transition, phrasing, use of space, intention, and theme will underlie technical application.  Upon completion of this class, a student will begin to have a sense of her individual quality of movement and what makes her style unique.

Upon completion of this class students will have enhanced their skills and understanding of turns, falls, leaps, and sequences, including Limon’s rise & fall, Graham’s contractions, & floor combinations, and Ailey’s powerful extensions and turns. Students will have an opportunity to learn and use basic choreographic skills, developing their own ‘dance-voice.’ Prerequisite: Modern I or Jazz I.

This physically demanding course requires students to have the basics of dance; either ballet, jazz or modern, or prior dance experience. Upon completion of this course, students will have added to their technical and choreographic skills. By exploring a few of the famous choreographer’s styles and techniques, students will increase their appreciation and understanding of how musical theatre has evolved, and gain greater knowledge of their own styles. Last class is an informal performance for friends. Prerequisite: Modern I, or Jazz I.

Upon completion of this course, students will be able to perform the basic Salsa dance steps, then move to more complicated combinations and spins.  Students will alternate between partner work and individual work as they move to the rhythmical beat of Salsa.

Zumba is a fusion of Latin and international dance stylings combined with fitness elements and movements. By taking this course, students will experience a cardiovascular and total body strength & conditioning workout.  Improved endurance, coordination & balance are additional benefits of Zumba. Upon completion, students will have a basic understanding of dance & music sequencing, transitions, and phrasing, and will perform the choreography learned.

PILATES 

Upon completion of the course, students will be able to perform exercises that tone the core muscle groups (abdomen, hip and gluteal muscles).  Students will also demonstrate their knowledge of muscle conditioning specificity by creating a Pilates routine that encompasses all the major core muscle groups.

PILATES II

Building upon the skills mastered in Pilates, students will be able to perform more advanced exercises that tone the core muscle groups.  Students will demonstrate their knowledge of various exercises and core training by creating an advanced Pilates routine. Prerequisite: Pilates

Upon completion of this course students will be able to design and execute individualized cardiovascular-core strength fitness programs incorporating pilates core strengthening exercises, meditation and relaxation techniques, and alternative strength training exercises. Students will incorporate a wide variety of current physiological and mind-body principles that will lead to improved core strength, endurance, cardiovascular fitness, and enhanced self-awareness and relaxation.

This course will help students get into shape, reduce stress, increase energy, and build confidence. In Boot Camp Fitness students will learn how to properly warm up and cool down, exercise at high intensity using calisthenics, strength workouts, dumbbells, medicine balls, agility ladders, obstacle courses and much more. Upon completion of Boot Camp Fitness, students will be able to design and execute their own fun and challenging fitness programs.

Cross country skiing is one of the best cardiovascular fitness activities for lifelong health.  This course is designed for novice cross country skiers or those who want to refine the basics.  At the outcome of this course students will be able to demonstrate a smooth diagonal stride, proper turning, correct pole use, and the ability to handle small hills.  The student will have an understanding of considerations for winter sports such as proper layering and hydration.    

Attire:  A synthetic layer worn close to the skin, plus sweater or turtleneck.  A waterproof shell layer should be worn on the outside.  Pants should allow free movement; cross country ski pants are recommended.  Warm socks, gloves, and a hat are required.

Fees:  Equipment Rental:  TBA (less than $10)

The downhill ski and snowboarding program is conducted at Nashoba Valley Ski Area, a 45-minute ride from the College. The Nashoba Valley Ski School will accommodate all levels of skiing expertise, from beginner to expert. Transportation is provided. (Students may not drive their own vehicles). Attire: Ski pants/warm slacks, ski parka, warm mittens/ gloves, heavy socks, warm hat.

Fees for tickets, lessons, and rentals are due at the equipment fitting prior to the first session, cash or check only (payable to Nashoba Valley). The transportation fee is billed directly to the student's bursar account. *Students must attend at least four lessons to earn credit. If weather conditions reduce the number of trips to Nashoba, students might not be eligible to receive credit.

Upon the completion of this course students will have a basic knowledge of belayer/climber communication, rock climbing terms, knots, and movement on rock. Students will focus on personal goal setting and intrinsic motivation in the sport of rock climbing. This is an introductory course and no previous rock climbing experience is needed.

After taking this class, the student will be able to execute the basic squash swing and shots including the drive, crosscourt, volleys, serve, boast and drop shots. The student will have an understanding of the rules to engage in game play and knowledge of basic strategies. After this course, students will be able to take their skills with them and continue to participate in this growing sport. (Equipment provided.)

Students in this Iyengar style class will perform intermediate yoga postures, including inverted poses, arm balances and back bends.  Prerequisite: Beginning Yoga or previous Yoga experience and permission of the instructor.