Physical Education and Athletics

PE-101 Beginning Swimming

Fall and Spring.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-102 Springboard Diving

Not Scheduled for This Year.

An introduction to the techniques of springboard diving. Includes forward, backward, inward, reverse and twisting dives.

Notes: 2 PE units. Repeatable.

PE-103 Advanced Beginning Swimming

Not Scheduled for This Year.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-306 Red Cross Lifeguard Training

Fall.

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.

Advisory: Screening test; for advanced swimmers.
Notes: 3 PE units with certification, 2 PE units without. Some classes for the required CPR training portion will meet between 8:00am and 9:50am. Fee course. Repeatable.

PE-113 Introduction to Mindfulness

Spring.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-117 Line Dancing

Fall.

This course is designed to introduce students to the fundamentals of line dancing in a high-energy, social environment. Students will learn a variety of choreographed dances-ranging from classic country western steps to contemporary urban and pop styles-set to diverse musical genres. The focus will be on mastering basic footwork patterns, improving cardiovascular endurance, and developing spatial awareness and coordination. No prior dance experience or partner is required. By the end of the course, students will be able to perform a repertoire of standard line dances and understand the terminology used in social dance settings.

Notes: 1 PE unit. Half semester. Repeatable.

PE-123 Running for Fitness

Spring.

Covers all aspects of running, including gear, training, and running techniques. All levels of runners welcome.

Notes: 1 PE unit. Half semester. Repeatable.

PE-125 Weight Training

Fall and Spring.

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.

Notes: 1 PE Unit. Half semester. Repeatable.

PE-127 Be Well: Fitness and Wellness

Not Scheduled for This Year.

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.

Notes: 2 PE units.

PE-128 Walking for Fitness

Fall and Spring.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-129 Recess Games

Not Scheduled for This Year.

Recess Games is designed to introduce students to a variety of traditional and modern recreational games that promote physical fitness, teamwork, and social interaction. This course will focus on both structured and unstructured play, offering an opportunity for students to engage in activities that are not only enjoyable but also contribute to building healthy habits. Students will explore how these activities can be used in educational, community, and recreational settings, and learn the principles of incorporating physical activity into everyday life.

Notes: 1 PE unit. Half semester. Repeatable.

PE-161 Introduction to HIIT (High-Intensity Interval Training)

Spring.

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.

Advisory: Although it is highly recommended that students who take this class already be physically active, students who are serious about learning how to exercise are encouraged to take the course.
Notes: 1 PE unit. Half semester. Repeatable.

PE-163 Train for a 5K Run

Not Scheduled for This Year.

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 Mount Holyoke and one at UMass.

Notes: 2 PE units. Repeatable.

PE-325 Functional Strength Training

Not Scheduled for This Year.

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.

Advisory: This class is designed for students who have at least a minimal level of fitness.
Notes: 1 PE unit. Half semester. Repeatable.

PE-110 Hiking in the Pioneer Valley

Fall.

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.

Notes: 2 PE units. Half semester. Repeatable.

PE-111 RAD (Rape Aggression Defense) Self Defense

Fall and Spring.

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.

Notes: 1 PE unit. Half semester. repeatable; dress comfortably with athletic shoes with non-marking soles.

PE-112 Yoga

Fall and Spring.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-211 RAD (Rape Aggression Defense) Keychain Self Defense

Spring.

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.

Restrictions: This course is limited to first-years and sophomores.
Prereq: PE-111.
Advisory: Completion of a basic RAD self defense class.
Notes: 1 PE unit. Half semester; dress comfortably with athletic shoes with non-marking soles. Repeatable. Seats will open to all class years during the second week of pre-registration; additional reserved seats for first-years will open for first-year preregistration.

PE-131 Beginning Tennis

Fall.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-132 Soccer

Spring.

Covers basic technique and strategies as well as the rules of the game. Designed for those with little or no previous experience.

Notes: 1 PE unit. Half semester. Repeatable.

PE-133 Canoeing

Fall.

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.

Advisory: Must be a swimmer; swim test given at first class meeting.
Notes: 1 PE unit. Half semester. Repeatable.

PE-134 Badminton

Spring.

This course is an introduction to the game of badminton. Teaches and builds on the skills, rules and strategy of singles and doubles.

Notes: 1 PE unit. Half semester. Repeatable.

PE-135 Volleyball

Spring.

Covers and builds on basic skills and strategies of volleyball.

Notes: 1 PE unit. Half semester. Repeatable.

PE-137 Beginner Golf

Fall.

Beginner Golf is a beginner-level physical education course designed for students who are interested in learning the fundamentals of golf in a supportive and engaging environment. This course will cover the basic skills needed to play the game, including swing mechanics, course etiquette, basic rules, and golf terminology. Students will also gain practical experience by participating in on-course play and will develop an understanding of the mental and strategic aspects of the game. This course will help students build the foundational skills for playing golf confidently and enjoyably.

Notes: 1 PE unit. Class will be held at Orchards Golf Club. Transportation is not provided, however equipment is. This class will only be offered in the first 7 weeks of the fall semester. Repeatable.

PE-138 Basketball

Fall and Spring.

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.

Notes: 1 PE unit. Repeatable.

PE-140 Indoor Rowing

Fall.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-147 Squash

Not Scheduled for This Year.

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.

Notes: 1 PE unit. Half semester. Repeatable.

PE-148 Pickleball

Fall and Spring.

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.

Notes: 1 PE unit. Repeatable.

PE-050 Introduction to Horses

Fall and Spring.

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.

Notes: 1 PE unit. Repeatable with permission only.

PE-051 Beginning Riding: An Introductory Course

Fall and Spring.

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 primary hunt seat style. Special emphasis on horse preparation for riding. For those with no prior horse experience and/or no formal riding instruction.

Advisory: It is recommended to take PE-050 as a precursor to this class.
Notes: 2 PE units. Repeatable. Fee: $900.

PE-052 Beginning Riding II

Fall and Spring.

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.

Notes: 2 PE units. Repeatable. Fee: $900.

PE-151 Low-Intermediate Riding

Fall and Spring.

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.

Notes: 2 PE units. Repeatable. Fee: $900.

PE-155 Novice Western Riding

Not Scheduled for This Year.

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.

Advisory: Riders must be able to walk, jog, and lope.
Notes: 2 PE units. Riding fee $900. Repeatable.

PE-250 Intermediate General Riding

Fall and Spring.

For riders with moderate experience who would like to ride with instruction and hack independently on the flat. Riders must be capable of walking, trotting and cantering. The class will stress communication with the horse through both instruction and independent riding. Principles of hunt seat equitation, western and dressage style riding will be explored as well as tangential topics such as longe-ing, bareback, green horse training, in hand work, and the fundamentals of teaching riding.

Notes: 2 PE units. Fee $900. Repeatable.

PE-251 Intermediate Riding

Fall and Spring.

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.

Notes: 2 PE units. Repeatable. Fee: $900. Instructor permission required for some sections.

PE-252 Introduction to Dressage

Fall and Spring.

Teaches riders with a solid mastery of riding at all three gaits and how to begin to put a horse on the aids. Teaches students how to correctly ride the dressage movements required at the lower training levels while focusing on confidence.

Instructor permission required.
Advisory: Must be able to walk-trot-canter.
Notes: 2 PE units. Repeatable. Fee: $900.

PE-351 High-Intermediate Riding

Fall and Spring.

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 up to a three-foot course and riding more athletic horses.

Notes: 2 PE units. Repeatable. Fee: $900. Instructor permission required for some sections.

PE-352 Intermediate Dressage

Fall and Spring.

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.

Instructor permission required.
Notes: 2 PE units. Repeatable. Fee: $900.

PE-451 Advanced Riding

Fall and Spring.

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.

Notes: 2 PE units. Repeatable. Fee: $900.

PE-452 Advanced Dressage

Fall and Spring.

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.

Instructor permission required.
Notes: 2 PE units. Repeatable. Fee: $900.

PE-459 Private Riding Instruction

PE-459RA Private Riding Instruction 2x/week

Fall.

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.

Instructor permission required.
Notes: 2 PE units. Repeatable. Fee: $1,200, 15 lessons.

PE-459RB Private Riding Instruction 1x/week

Fall.

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.

Instructor permission required.
Notes: 1 PE unit. 8 lessons; riding fee $640. Repeatable.

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

Fall and Spring.

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.

Instructor permission required.
Notes: 2 PE units. Repeatable. Riding fee: $900. 15 lessons.

PE-461RB Semi-Private Riding Instruction 1x/week

Fall and Spring.

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.

Instructor permission required.
Notes: 1 PE unit. Repeatable. Riding fee $480. 8 lessons (45-60 minutes); once per week.

PE-261 Club Fencing

Not Scheduled for This Year.

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 and competes at the local, regional, and national level.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Fencing Club Sport group on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-262 Club Ice Hockey

Fall and Spring.

Club Ice Hockey is open to those interested in learning the sport. The club holds weekly practice sessions on and off ice in fall and spring. They compete in the IWCHL. No previous experience is required.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Ice Hockey Club Sport on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-263 Club Rugby

Fall and Spring.

Mount Holyoke Rugby Football Club is a club Rugby Union team. It practices in the fall and spring participating in the NEWCRC (15's conference) games in the fall and NEC7C (7's conference) games in the spring. No experience is required to join the team.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Rugby Club Sport on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-264 Ultimate Frisbee Club

Fall and Spring.

The Ultimate Frisbee Club practices 3 times a week, in the fall and spring. September, October, November, February, March, and April are spent at USA Ultimate tournaments locally, regionally, and nationally.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Ultimate Frisbee Club Sport on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-266 Dressage Club

Fall and Spring.

Club Dressage is a member of the Intercollegiate Dressage Association (IDA), Region A/B. The team practices and competes locally, regionally, and nationally during the fall and spring.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Dressage Club Sport group on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline and must be a mounted rider in the club. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-267 Western Club

Fall and Spring.

The Western Club team competes in the IHSA. The team is affiliated with the AQHA and NRHA and competes in western horsemanship and reining during the season.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Western Club Sport group on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline and must be a mounted rider in the club. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PE-268 Club Squash

Fall and Spring.

Club Squash is excited to introduce the world of squash to newcomers while helping seasoned players refine their skills. The team practices and competes in the fall and spring through the College Squash Association.

Instructor permission required.
Notes: 1 PE unit. Repeatable. For more information on the club, join the Squash Club Sport on Embark by selecting the group and clicking on Join. To receive 1 PE unit, a student in the club must register for the class by the add deadline. Attendance will be monitored. Retroactive enrollment in the class at any point past the add period will not be allowed.

PHYED-275 Introduction to Sport Pedagogy

Not Scheduled for This Year. Credits: 4

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.

Applies to requirement(s): Meets No Distribution Requirement
Other Attribute(s): Community-Based Learning
Notes: No PE units awarded.

PE-401 Intercollegiate Swimming and Diving Team

Spring.

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.

Notes: 2 PE units. Team selection by tryouts. Repeatable.

PE-423 Intercollegiate Cross-Country Running Team

Fall.

Includes five to seven meets. Seven Sisters Invitational Tournament, New England Championships, and NEWMAC Championship.

Instructor permission required.
Advisory: Team selection by tryouts.
Notes: 2 PE units.5 meetings. Repeatable.

PE-432 Intercollegiate Soccer Team

Fall.

Includes fourteen- to eighteen-game schedule. NEWMAC Championship.

Instructor permission required.
Advisory: Team selection by tryouts.
Notes: 2 PE units. 5 meetings. Repeatable.

PE-435 Intercollegiate Volleyball Team

Fall.

Includes 18- to 20-match schedule. Volleyball Hall of Fame Invitational, and NEWMAC Championship.

Instructor permission required.
Advisory: Team selection by tryouts.
Notes: 2 PE units. 5 meetings. Repeatable.

PE-438 Intercollegiate Basketball Team

Spring.

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.

Notes: 2 PE units. Team selection by tryouts; 5 meetings. Repeatable.

PE-441 Intercollegiate Rowing Team

Fall and Spring.

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.

Instructor permission required.
Notes: 1 PE unit for fall participation. 1 PE unit for spring participation. Team selection by tryouts. Repeatable.

PE-443 Intercollegiate Track and Field Team

Spring.

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.

Instructor permission required.
Notes: 2 PE units. Team selection by tryout; 5 meetings. Repeatable.

PE-445 Intercollegiate Lacrosse Team

Spring.

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.

Notes: 2 PE units. Team selection by tryouts; 5 meetings. Repeatable.

PE-446 Intercollegiate Field Hockey Team

Fall.

Includes 18-game schedule. Seven Sisters Tournament and NEWMAC Championship.

Instructor permission required.
Advisory: Team selection by tryouts.
Notes: 2 PE units. 5 meetings. Repeatable.

PE-458 Intercollegiate Riding Team

Fall and Spring.

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.

Instructor permission required.
Notes: 1 PE unit. Repeatable.