PE-101 Beginning Swimming
For the student who has little to no experience in the water. Introduces breath control, bobbing and floating. Stresses safety and comfort in the water and covers basic strokes and water entries.
PE-102 Springboard Diving
An introduction to the techniques of springboard diving. Includes forward, backward, inward, reverse and twisting dives.
PE-103 Advanced Beginning Swimming
For students who are comfortable in the water with a few basic swimming skills. Reviews the basic front and back strokes, floating and treading water. Introduces additional strokes and techniques.
PE-303 Swim and Stay Fit
Offers conditioning through endurance swimming. Includes instruction on stroke technique.
PE-306 Red Cross Lifeguard Training
Includes certifications in Lifeguarding, CPR for the Professional Rescuer, and Standard First Aid. Requirements include text and assigned reading and a written and practical final examination.
PE-113 Introduction to Mindfulness
This course will introduce the practice of mindfulness to the student. Scientific research has shown that practicing mindfulness can help people manage stress and enhance their quality of life. It can help people cope with anxiety, navigate the tasks they face, and achieve meaningful personal growth. The course will be based on Koru Mindfulness and cover topics such as body scanning, belly breathing, dynamic breathing, eating meditation, walking meditation, Gathas and guided imagery. The course supports the four areas of the Be Well initiative including a healthy mind, body, community, and life.
PE-123 Running for Fitness
Covers all aspects of running, including gear, training, and running techniques. All levels of runners welcome.
PE-125 Weight Training
Covers basic weight-training techniques and theory. Instructs students in the use of weight machines and a variety of other modalities. Allows students to develop individualized weight-training programs.
PE-127 Be Well: Fitness and Wellness
This course will focus on studying and applying various physical activity and wellness concepts critical to achieving a state of total well-being. This encompasses the physical, mental, emotional, social, and spiritual dimensions of the whole person. The course will introduce students to the methods and means of developing and maintaining balanced lifetime habits of wellness. The course will provide a complete and practical source of knowledge that will lead to the development and understanding of healthy lifestyles and attitudes. Students will be able to develop, pursue and participate in individual fitness and wellness programs. All activities can be modified for any level of physical ability.
PE-128 Walking for Fitness
Covers all aspects of walking, focusing on incorporating walking into a lifetime fitness regimen. Emphasis on cardiovascular fitness by use of heart rate monitoring and perceived exertion. Goals will be set for distance and time.
PE-161 Introduction to HIIT (High-Intensity Interval Training)
HIIT (High-Intensity Interval Training) is a method of exercising that combines high-intensity bouts of exercise with periods of rest or lower-intensity exercises in that relatively short period of time. HIIT has become a popular method of exercising because of the associated cardiovascular health benefits that can be achieved in a relatively short period of time. A typical HIIT workout is 10-30 minutes long depending on programming. In this course, students will be introduced to HIIT training in a safe and phased manner while workouts progressively become harder. Each class session will include a proper warm-up, a HIIT workout, and mobility work as a cool down. HIIT workouts may combine anaerobic (e.g. jumping, sprinting), aerobic (e.g. walking, jogging), strength (e.g. push-ups, lunges), and core (e.g. planks, squats) exercises.
PE-163 Train for a 5K Run
This semester-long physical education class is for runners of all levels -- from beginners excited to improve to individuals who are ready to step up their training. Each class includes a running workout and running workshop. Students will be introduced to different types of workouts (such as intervals, fartleks, and tempos) and will learn how to adjust these workouts to meet their individual fitness needs. Workshop topics will include form and technique, stretching and foam rolling, strength training, injury prevention, nutrition, and many others. At the end of the course, students have the opportunity to participate in two local 5K races, one at 果冻传媒 and one at UMass.
PE-325 Functional Strength Training
Introduces an integrated, functional approach to strength training that incorporates balance, coordination, and agility. Teaches weight training without machines, using dumbbells, medicine balls, stability balls, and primarily utilizing body weight to grow stronger. Mini lectures on a variety of related exercise topics will also be given.
PE-110 Hiking in the Pioneer Valley
This course will introduce and develop an understanding of the activity of hiking by presenting the basics in the form of lecture and activity. It will cover safety, equipment, and planning trips. Course will consist of local hikes.
PE-111 RAD (Rape Aggression Defense) Self Defense
This course is part of a nationally-recognized program in Rape Aggression Defense (RAD). It will cover "streetwise" self-defense techniques, including stances, blocking, kicking, striking, voice commands and ground defense. It will also impart techniques for risk awareness, risk recognition and risk reduction.
PE-112 Yoga
Yoga is an ancient practice from India that develops a balance of physical strength and flexibility and promotes evenness of mind. This class introduces and builds on basic postures, meditation, and breathing techniques with a focus on unifying breath with movement. Revered for its therapeutic benefits, yoga can be practiced by people of all abilities with safe and healthy results.
PE-211 RAD (Rape Aggression Defense) Keychain Self Defense
This six-week course is a continuation of the RAD Self-Defense course. The Kubotan is a keychain that doubles as a self-defense tool. It is easy to learn to use and carry. The keychain can enable any person, with a minimum of training, to defend oneself, by nullifying any power/strength imbalance between oneself and the attacker.
PE-131 Beginning Tennis
This course is an introduction to the game of tennis. It covers the basic skills, rules and strategy of singles and doubles. It is designed for beginning players with little or no tennis experience.
PE-132 Soccer
Covers basic technique and strategies as well as the rules of the game. Designed for those with little or no previous experience.
PE-133 Canoeing
This course will provide basic skills and knowledge necessary for safe enjoyment of recreational flat water canoeing. It will cover basic tandem bow and stern strokes. It will provide students with the awareness of common hazards associated with the sport and develop the safety knowledge to avoid such hazards.
PE-134 Badminton
This course is an introduction to the game of badminton. Teaches and builds on the skills, rules and strategy of singles and doubles.
PE-135 Volleyball
Covers and builds on basic skills and strategies of volleyball.
PE-138 Basketball
Basketball is a team sport that is played in a five on five format with all players playing both offense and defense. This course is designed for people who have limited experience of the game. Students of this class will be given the opportunity to develop knowledge, skills, and techniques of basketball.
PE-140 Indoor Rowing
Rowing is a lifelong activity that provides great cardiovascular conditioning as well as an overall muscular workout. This course will introduce or perfect the participant's rowing stroke in the rowing tank or on the rowing machines (ergometers). Proper stretching and strategies for working out will also be discussed.
PE-147 Squash
Squash is a course that reviews all of the basic shots, techniques, and strategies for the game of squash. This course is appropriate for students with or without experience in squash or other racquet sports.
PE-148 Pickleball
This course is designed for players with little or no experience in pickleball. The students will be introduced to the following: rules and scoring; groundstrokes, volleys, serves, return of serve, dinks, drop shots, lobs, and overhead smash; basic singles and doubles play; sportsmanship guide, pickleball etiquette; safety; and life-long play.
PE-050 Introduction to Horses
This class is designed to both introduce students to working with horses and provide guidelines for correct horsemanship with those that have prior experience. It will be unmounted with a focus on interactions with horses from the ground. Topics and activities will provide comfort and familiarity around horses, physical exercise through handling horse and stable tasks, learned movements, mindfulness of one's actions, and contemplation of horse behavior. Students will learn how to engage with horses to hone leadership skills and safe handling.
PE-051 Beginning Riding: An Introductory Course
Teaches safety and general procedures in handling, grooming, and tacking the horse. Allows mounted students to learn and practice the basic riding position and communication aids for stopping, going and turning at the walk and trot. Instruction will be multidisciplinary. Special emphasis on horse care and overall stable management, with one meeting per week unmounted. For those with no prior horse experience and/or no formal riding instruction.
PE-052 Beginning Riding II
Continues to teach unmounted safe handling and tacking procedures. Reviews basic riding position and the proper aids for the walk and trot with emphasis on greater control and harmony with the horse. Introduces canter work and the jumping position.
PE-151 Low-Intermediate Riding
Teaches students to improve control of the horse on the flat and may introduce low jumps. Focus on the rider includes developing a stable position, strength, and balance. For riders capable of controlling a horse at the walk, trot, and beginning canter.
PE-155 Novice Western Riding
For the rider who would like to develop western riding skills including horsemanship, showmanship, trail and pattern work. Riders must be able to walk, jog and lope.
PE-250 Intermediate General Riding
For riders with moderate experience who would like to ride on the flat (no jumping). Riders must be capable of walking, trotting and cantering. The instructor will stress finer communication with the horse through use of both modern and classical approaches and exercises. Principles of hunt seat equitation and dressage style riding will be explored as well as tangential topics such as longe-ing, bareback, green horse training and in hand work.
PE-251 Intermediate Riding
Focuses on improving the rider's effective use of the aids to influence the horse and on developing a secure position and balance. For those capable of riding on the flat and over two-foot jumps, while maintaining control of the horse.
PE-252 Introduction to Dressage
Teaches riders with a solid mastery of riding at all three gaits and how to begin to put a horse on the bit. Teaches students how to correctly ride the dressage movements required at the lower training levels while focusing on confidence.
PE-351 High-Intermediate Riding
Emphasizes maintaining proper position and balance at all paces and over more complex courses. Focuses on riding technique to persuasively influence the horse's movements. Riders taking this class should be capable of jumping a three-foot course and riding more athletic horses.
PE-352 Intermediate Dressage
Teaches riding to students who have had an introduction to dressage how to gain more confidence and skill, influencing horses in all three gaits and how to correctly ride the dressage movements required at the upper training levels. Riders must be able to put most horses on the bit.
PE-451 Advanced Riding
Develops the art of communication with the horse for improved harmony through effective use of legs, seat, and hands in dressage and when jumping. Riders taking this course should be capable of jumping a 3'3" to 3'6" course.
PE-452 Advanced Dressage
For experienced dressage riders to improve understanding of straightness, rhythm, obedience, and suppleness. The goal is to improve application of aids through a balanced and effective seat. Riders at this level must have experience riding First Level movements or above.
PE-459 Private Riding Instruction
PE-459RA Private Riding Instruction 2x/week
Private instruction available by arrangement and permission of instructor. Until further notice, private lessons are only available for those with their own horses or those with access to privately owned horses.
PE-459RB Private Riding Instruction 1x/week
Private instruction available by arrangement and permission of instructor. Until further notice, private lessons are only available for those with their own horse or those with access to privately owned horses.
PE-461 Semi-Private Riding Instruction
Semi-private instruction available by arrangement and permission of instructor. Until further notice, semi private lessons are only available for those with their own horse or those with access to privately owned horses.
PE-461RA Semi-Private Riding Instruction 2x/week
Semi-private instruction available by arrangement and permission of instructor. Until further notice, semi-private lessons are only available for those with their own horses or those with access to privately owned horses.
PE-461RB Semi-Private Riding Instruction 1x/week
Semi-private instruction available by arrangement and permission of instructor. Until further notice, private lessons are only available for those with their own horses or those with access to privately owned horses.
PE-261 Club Fencing
Club Fencing provides interested students a chance to learn and compete in fencing which may provide continued enjoyment throughout life. The club holds weekly practice sessions, attends USFA tournaments and practices with area clubs.
PE-262 Club Ice Hockey
Club ice hockey is open to those interested in learning the sport. No previous experience is required.
PE-263 Club Rugby
Mount Holyoke College Rugby Football Club is a club Rugby Union team. It practices in the fall and spring and has competition in each semester. It is a member of the NEWCRC (15's conference) and NEC7C (7's conference).
PE-264 Ultimate Frisbee Club
Ultimate Frisbee Club practices year-round on Tuesday, Wednesday, and Thursday evenings, and has team workouts on Sundays. Many weekends in September, October, March, and April are spent at tournaments. Players on the A team should be fully committed to the team and are expected to attend every practice and tournament. B team players are not held to strict attendance guidelines for competition, but need to attend two practices/week for a PE unit.
PE-266 Dressage Club
Dressage is a club sport at 果冻传媒 College. The dressage team is a member of the Intercollegiate Dressage Association (IDA), Region B. Our team has won National Champion honors at Nationals five times (2002, 2003, 2004, 2008, and 2013), and has won Reserve National Champion honors three times (2005, 2007, and 2017). Many of our riders have also earned regional and national individual titles.
PE-267 Western Club
The Western Club competes in the IHSA. We also are affiliated with the AQHA and NRHA and compete in western horsemanship and reining during the season.
PE-268 Club Squash
Squash is a high-energy racquet sport played by two players or four players on a four-walled court. The game is known for its intense rallies, strategic play, and physical and mental endurance. Players take turns hitting a small rubber ball against the front wall, aiming to outmaneuver their opponent and win points by making the ball difficult to return. Mount Holyoke Club Squash is excited to introduce the world of squash to newcomers while helping seasoned players refine their skills. Club squash offers competitive opportunities. Members participate in tournaments, testing their skills and gaining valuable experience while fostering a spirit of healthy competition and community.
PHYED-275 Introduction to Sport Pedagogy
This course is designed to introduce students to the many facets of sport pedagogy and coaching. Our focus is the strategies and styles of coaching youth sports. Topics include coaching philosophy, motor learning, anatomy and physiology, biomechanics, sport psychology and risk management/liability. Other topics include the benefits of playing sports, developing age-appropriate instruction and training, goal setting, effective feedback, special issues in coaching children, and coaches as role models for children. In a local school system, we will apply the concepts and theories learned, by developing and implementing lesson plans to introduce various athletic skills and sports.
PHYED-295 Independent Study
PHYED-395 Independent Study
PE-401 Intercollegiate Swimming and Diving Team
The intercollegiate swimming and diving teams are comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
PE-423 Intercollegiate Cross-Country Running Team
Includes five to seven meets. Seven Sisters Invitational Tournament, New England Championships, and NEWMAC Championship.
PE-432 Intercollegiate Soccer Team
Includes fourteen-game schedule. NEWMAC Championship.
PE-435 Intercollegiate Volleyball Team
Includes 18- to 20-match schedule. Volleyball Hall of Fame Invitational, and NEWMAC Championship.
PE-438 Intercollegiate Basketball Team
The intercollegiate basketball team is comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
PE-441 Intercollegiate Rowing Team
The intercollegiate rowing team is comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
PE-443 Intercollegiate Track and Field Team
The intercollegiate track and field team is comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
PE-445 Intercollegiate Lacrosse Team
The intercollegiate lacrosse team is comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
PE-446 Intercollegiate Field Hockey Team
Includes 18-game schedule. Seven Sisters Tournament and NEWMAC Championship.
PE-458 Intercollegiate Riding Team
The intercollegiate riding team is comprised of student-athletes with varsity or club experience at the secondary level. Seasons are 18 or 19 weeks. Mandatory practices and/or competitions occur six days per week. If you have not been recruited to participate on a varsity team, contact the head coach for more information.
