Course Catalog

Students will learn the practical skills to be a safe open-water SCUBA diver. Class is split into two parts; the why and how of SCUBA diving which involves classroom and pool training, and open water swims. Upon completion of the course, eLearning and open water dives students will receive a SCUBA Diving International (SDI) certification. More information can be found at http://www.uniteddivers.com/ or at physicaleducationandwellness.mit.edu under FAQ’s (search SCUBA). Course fee billed to student account includes instruction, eLearning materials, equipment for pool session (mask, fin, snorkel, air, wet suit). Voucher for open water and SDI certification available once all requirements are completed (including open water dive). Once forms are submitted through Docusign, the student’s account will be charged the full course fee. Refunds cannot be issued. This is an Extreme PE course. Offered Q1, IAP, Q3, Q4. Attendance is required on the first and last day!

The advanced beginner course is designed to increase a swimmer’s confidence and refine skills in deep water as well as develop skills to pass the MIT swimming test. There will be instruction on the front crawl, elementary backstroke, sidestroke and breaststroke. class will be split between the shallow water and deep water. The $75 course fee will charged to your student account.

This class is for those who are at ease in shallow water but are not safe in deep water and is designed to teach the non-swimmer the basics of swimming. There will be instruction on floating, gliding, kicking and elementary backstroke. Front crawl stroke will be introduced. Most instruction, particularly in the beginning, takes place in the shallow pool and later may progress to the deep pool as individuals progress. You will be given new goggles to use and keep for swimming. https://physicaleducationandwellness.mit.edu/

Beginners will receive instruction on floating, gliding, kicking and elementary backstroke. Front crawl stroke will be introduced. Class ratio will be one instructor to every twelve students. The $75 course fee will charged to your student account.

The female only swim course is usually held during IAP on odd years at Alumni Wang pool (building 57). This class is for those who are at ease in shallow water but are not safe in deep water and is designed to teach the non-swimmer the basics of swimming. There will be instruction on floating, gliding, kicking and elementary backstroke. Front crawl stroke will be introduced. Most instruction, particularly in the beginning, takes place in the shallow pool and later may progress to the deep pool as individuals progress. Goggles will be provided to take with you to each class.Next offering after IAP 2025 is IAP 2026.

This class is for those who are at ease in shallow water but are not safe in deep water and is designed to teach the non-swimmer the basics of swimming. There will be instruction on floating, gliding, kicking and elementary backstroke. Front crawl stroke will be introduced. Most instruction, particularly in the beginning, takes place in the shallow pool and later may progress to the deep pool as individuals progress.
Goggles will be provided to take with you to each class. After IAP 2025, this course will be offered IAP 2027.

This class is designed to increase participants confidence in deep water, build swimming endurance and develop swimming strokes. There is instruction on the crawl, elementary backstroke, sidestroke and breaststroke; The class is held in deep water.

This is an introduction to the basic steps of ballroom dancing, framing with your partner, and dance traditions. Students will learn steps and patterns in the following six dances: Waltz, Tango, Foxtrot, Cha Cha, Rumba and Swing/Jive. The class will focus on social ballroom dancing.

This class incorporates interval training with a combination of low-impact aerobics, dance choreography, toning, and stretching. Students will move and groove to a fusion of popular music while improving their cardiovascular endurance and muscle tone. Class will consist of a warm-up, varying styles of dance choreography, full-body conditioning, and a cool down/stretch.

Originally known as Street Dance, Hip Hop embodies a large genre of dance that includes freestyle, rhythmic interpretation of music, and social dance norms. This high-energy hip hop class is designed to improve cardiovascular strength while learning innovative ways to move your body to music. A short warm up consisting of stretching and body isolations will be followed by choreography that contains elements of a specific hip hop style. Combinations will be broken down to focus on the energy, musicality, and style of the movement.

This course embodies a large genre of dance that includes freestyle, rhythmic interpretation of music, and social dance norms. This high-energy class is designed to improve cardiovascular strength while learning innovative ways to move your body to music. A short warm up consisting of stretching and body isolations will be followed by choreography that contains elements of a specific hip hop style. Combinations will be broken down to focus on the energy, musicality, and style of the movement.

This course explores the principles and practices of dance improvisation. Students will engage in exercises that develop their ability to create spontaneous movement, enhance their creativity, and explore the physical, spatial, and dynamic possibilities of the body. The course covers various improvisation techniques and encourages personal expression, experimentation, and active listening. Students will also focus on using improvisation through arts-based research methods to gain a deeper understanding of leadership and teamwork within organizations.

This course approaches the fundamentals of both jazz and hip hop techniques through structure, body alignment, performance of technique (center and across the floor) and terminology with a body-positive approach to serve the evolving needs of the beginner dance student and 21st century performance artist. This course offers the tools to strengthen the dancers knowledge of body-mind connection, technique execution, a healthy lifestyle, and performative quality at an introductory level.

This course will explore the relationship between structure and freedom via a modern/contemporary dance movement vocabulary. Movers will be led through a warm up that provides opportunities to hone strength and flexibility. Across the floor and center work provides space to explore travelling patterns, shifts of weight, and floor work.

This challenging course is 90 minutes long, 8:15p-9:45p. It teaches students mainstream level square dancing set to a wide range of modern music. The mainstream program consists of the first 69 calls, and is widely danced all over the world. Each week, students learn additional calls from the mainstream program which they then apply throughout the course. A group of eight dancers works together in this unique form of American dance. Focus is on fast and rigorous learning, reaction time, and flow. Classes meet in W20 Student Center, 2nd floor- Lobdell Dining room. Offered Q1.

This course is designed to improve or maintain a high individual fitness level. Classes are workouts designed to increase endurance, agility, flexibility, speed, core strength as well as overall strength. The course begins at an advanced training level and is designed for individuals who are currently completing a moderate to high intensity physical fitness routine, have completed a Varsity, Club Sport, or IM season, or are seriously training for an upcoming season.

This course is designed to improve or maintain each individual fitness level. Classes will be comprised of 50 minute workouts designed to increase strength, endurance, agility, flexibility, and acceleration.designed for individuals interested in developing a progressive fitness routine, and will focus on circuit training workouts run by the instructor.

This kickboxing class focuses on cardio and muscular endurance through shadowboxing and conditioning. Heavy bags and boxing equipment are NOT used. Learn the basic punches and kicks through a fitness lens. This is a non-contact, music-based class that is suitable for all levels. No previous experience necessary.

Class is located in the Alumni Wang Fitness Center. Spinning is an incredible indoor cycling workout that teaches proper form and cardiovascular training. Class takes place on stationary bikes, simulating flat roads, hills, and everything in between. Be prepared to sweat!

This class teaches traditional Pilates workouts that can be done anywhere; class emphasizes movements that build a strong core (abdominal and back muscles) to enhance strength, muscular symmetry, alignment, flexibility, grace and coordination and helps students create long, lean and flexible muscles.

Zumba is a fusion of Latin and International music / dance themes that create a dynamic and exciting, yet easy to follow, class! It combines high energy and motivating music with unique moves and combinations making for a “feel-happy” workout that is great for both the body and the mind!

This calorie-burning class incorporates principles of Ballet, Pilates, and Yoga into one total body workout. The use of a light weights sculpt the body and create long lean muscles. Benefits include better posture, core strength, increased flexibility, and overall muscle tone.

This class provides a full-body strengthening workout. Each class will focus on all major muscle groups and teach proper form and technique for every exercise so that you feel comfortable adding functional movement into your lifestyle both in and out of the gym.

HIIT stands for High Intensity Interval Training: This fast paced workout is designed to help you burn fat and increase your cardiovascular fitness. This cardio based workout will increase your muscle strength and overall endurance.

Students will learn kickboxing techniques while building and progressing on punching and kicking combinations. Participants will focus on proper technique and footwork as it relates to boxing. This is a contact based class, but does not include participant sparring. Personal gloves and wraps encouraged, but provided as needed.

In this class students will get to practice yoga, an ancient practice from India. Yoga practice will increase your energy, improve your performance, and give you an opportunity for relaxation; this will provide you with a practical toolbox of techniques and experiences. Yoga is designed to empower you to concentrate, remember, generate energy, and sleep well. The meditations give you perspective and help balance the competing demands of a fast-paced life.

The intermediate yoga course is designed for the student with some basic yoga experience.  This course builds upon the foundation established in group exercise yoga. In this class students will refine their alignment and knowledge of foundational yoga poses. Students will further their practice with explorations into more advanced postures, breathwork and meditation

This is an introductory course for students working toward a 5K distance race who want to improve their fitness in a motivating environment. Workouts will include technique, aerobic base, stamina and speed.

This adventure education class centers around completing team building physical and mental challenges that are done in a safe environment. Each class will bring a different set of games and adventure that will challenge you physically and mentally in a fun dynamic way.

This course is designed for the beginning or novice weight lifter, or for those who have experience lifting but lack proper instruction. Class will provide students with an understanding of the biomechanics involved, muscles used for a given exercise, and program development. Class will teach students the proper techniques of lifting and spotting. Students will also be provided information for putting together individual workout programs. This course is taught as a lifetime activity as an integral part of overall fitness. Proper gym etiquette is taught and expected.

This course is designed for the beginning or novice weight lifter, or for those who have experience lifting but lack proper instruction. Class will provide students with an understanding of the biomechanics involved, muscles used for a given exercise, and program development. Class will teach students the proper techniques of lifting and spotting. Students will also be provided information for putting together individual workout programs. This course is taught as a lifetime activity as an integral part of overall fitness. Proper gym etiquette is taught and expected. This course is only for women.

This course is for all ability levels who want to explore the mind-body connection of yoga through meditation, breath, and slow flowing yoga poses. Workouts will introduce new poses each class with an emphasis on technique and varying modifications to fit the needs of each student. Each class will end in a restorative pose, such as Shavasana to seal the practice and bring a sense of calmness into the rest of the day.

This course teaches basic ways to understand and improve your financial circumstances, in addition to introducing a strength training fitness routine. Discussion topics include budgeting, saving, and reducing expenses: all things that can be implemented immediately while in school. By focusing on the impacts of financial decisions, you can reduce stress and begin to take control of your financial future. Each class will consist of small group discussion and strength training with free weights, bands, and bodyweight movements.

This wellness course teaches fitness and ways to manage stress. Each class will be half group discussion and half physical activity. Discussion topics include sleep, time management, meditation, cognitive reframing, and stress at MIT. Emphasis is placed on identifying various stressors and ways to deal with stress. Physical activity is taught in this course as a way to reduce stress.

This wellness course will cover a variety of meditation techniques, including mindfulness, body scans, labeling thoughts, Gatha and Metta meditations, guided imagery, walking, and eating meditation . Fitness and movement principles will be taught to train the mind and body. This course is connected to 21G.015 Introduction to Buddhism, Mindfulness, and Mediation. To enroll in the Physical Education and Wellness portion of the course you will need to contact the instructor, Sarah Johnson at skj18@mit.edu.

This course is designed to teach the basics of yoga as well as the critical skills of CPR (adult/child/infant) and First Aid. This is a combined CPR/First Aid and PE and Wellness course. The format will be a blended remote asynchronous (conceptual) and in-person (hands-on practice) course. This course includes asynchronous content to be completed independently during Week 1 of the quarter, followed by in-person yoga practice sessions with CPR review, and in-person CPR/First Aid hands-on assessment sessions at the end of course. If you attend all sessions, you will earn a combined American Heart Association Heartsaver CPR and FA electronic certificate along with 2 PE and Wellness points. Offered IAP and Q3.

This course teaches basic ways to understand and improve your financial circumstances. Discussion topics include budgeting, saving, and reducing expenses: all things that can be implemented immediately while in school. By focusing on the impacts of financial decisions, you can reduce stress and begin to take control of your financial future. Each class will consist of small group discussion on a financial topic and instructional physical activity.

This wellness course will cover fitness, healthy relationships, personal relationship values, sexual health, gender roles, and communication around these topics. This introductory course is open and encouraging of all students regardless of previous exposure to relationship or sexual health information. All orientations and identities will be affirmed and celebrated. In addition to learning a functional fitness routine, the goal of the course is to empower students with accurate and accessible health information so that each student can make informed and proactive decisions about their relationships and sexual health.

This wellness course teaches fitness principles, as well as the science and application of resiliency skills. This course will provide students with the permission to take care of themselves in order to maximize energy to reach personal goals and to thrive at MIT and beyond. Each session will consist of half group discussion and half instructional physical activity. Discussion topics will include mindset, positive psychology, mindfulness, gratitude, the power of connection, physical resiliency, and compassion. Physical activity is taught as a way to further develop physical resiliency.

This wellness course teaches the basics of fitness and balanced nutrition for optimal health. Each class will be half group discussion and half physical activity. Discussion topics include components of fitness, relaxation, protein, fats, whole grains, and hydration. Manageable goal setting is emphasized throughout the course. Physical activity is taught as a component of total wellness and as a way to reduce stress.

This course teaches basic ways to understand and improve your financial circumstances, in addition to introducing a strength training fitness routine. Discussion topics include budgeting, saving, and reducing expenses: all things that can be implemented immediately while in school. By focusing on the impacts of financial decisions, you can reduce stress and begin to take control of your financial future. Each class will consist of small group discussion and strength training with free weights, bands, and bodyweight movements.

This wellness course teaches the basics of fitness and balanced nutrition for optimal health, in addition to introducing a strength training fitness routine. Each class will be half group discussion and half physical activity. Discussion topics include components of fitness, relaxation, protein, fats, whole grains, and hydration. Manageable goal setting is emphasized throughout the course. Each class will consist of small group discussion and strength training with free weights, bands, and bodyweight movements.

This wellness course teaches fitness principles, as well as the science and application of resiliency skills, in addition to introducing a strength training fitness routine. This course will provide students with the permission to take care of themselves in order to maximize energy to reach personal goals and to thrive at MIT and beyond. Each session will consist of half group discussion and half instructional physical activity. Discussion topics will include mindset, positive psychology, mindfulness, gratitude, the power of connection, physical resiliency, and compassion. Each class will consist of small group discussion and strength training with free weights, bands, and bodyweight movements.

This wellness course teaches fitness principles and strategies to manage stress. Each session will consist of half group discussion and half instructional physical activity. Discussion topics will include sleep, time management, meditation, cognitive reframing, and stress at MIT. Emphasis is placed on identifying various stressors and techniques for stress management. Each class will consist of small group discussion and strength training with free weights, bands, and bodyweight movements.

In this course, learn to CLICK: Connecting as is, Listening first, Investigating without judgment, Communicating Kindness, and Keeping in touch. In the course, students will use tested strategies that integrate science and experience to unpack experiences of connection, practice connecting in small groups, and create relational action plans that empower students to reach their goals. Each class will involve both small group discussion and instructional physical activity. This is the class for you if you want to meet new people, strengthen your friendships, build up your communities, and make MIT a more welcoming place.

This course teaches basic variety of meditation techniques, including mindfulness, body scans, labeling thoughts, Gatha and Metta meditations, guided imagery, walking, eating and group meditations. This course will also review fitness and movement principles to train the mind and body. The activity for this course is Yoga. The $75 course fee will charged to your student account.

This wellness course teaches fitness principles, as well as the science and application of resiliency skills. This course will provide students with the permission to take care of themselves in order to maximize energy to reach personal goals and to thrive at MIT and beyond. Each session will consist of half group discussion and half instructional physical activity. Discussion topics will include mindset, positive psychology, mindfulness, gratitude, the power of connection, physical resiliency, and compassion. Beginner yoga will be taught at the physical activity component applicable for all levels.

This course provide students with the knowledge and skills needed to adopt and maintain healthy lifestyles as it relates to alcohol, other drugs, fitness, and healthy ways to manage stress at MIT and beyond. Students will learn about the use and abuse of alcohol and other drugs among college students (including how to have difficult conversations), low-risk drinking strategies, the impact of alcohol use on overall wellbeing (including relationships) as well as other topics. Students will have the opportunity to reflect on their current choices around alcohol and other drug use, as well as their fitness and stress management strategies, while learning about each other’s experiences and MIT campus resources. Each class will involve both small group discussion and instructional physical activity.

This wellness course teaches fitness principles and strategies to manage stress. Each session will consist of half group discussion and half instructional physical activity. Discussion topics will include sleep, time management, meditation, cognitive reframing, and stress at MIT. Emphasis is placed on identifying various stressors and techniques for stress management. Physical activity is taught as a way to reduce stress and to maintain a healthy, active lifestyle.

This course covers more detailed information on nutrition in relation to your overall health and performance. You will learn about energy production and metabolism, optimizing dietary choices for improved wellness, the importance of sleep and recovery, and strategies for making balanced nutrition choices. You do not need to have completed Fitness/Nutrition prior to this course.

This course teaches the basics of fitness and balanced nutrition for optimal health. Each class will be half group discussion and half physical activity. Discussion topics include components of fitness, relaxation, protein, fats, whole grains, and hydration. Manageable goal setting is emphasized throughout the course. Functional fitness training will be taught at the physical activity component applicable for all levels. The $75 course fee will charged to your student account.

This course teaches fitness and ways to manage stress. Each class will be half group discussion and half physical activity. Discussion topics include sleep, time management, meditation, cognitive reframing, and stress at MIT. Emphasis is placed on identifying various stressors and ways to deal with stress. Physical activity will be functional fitness. The $75 course fee will charged to your student account.

This fully remote, asynchronous conceptual education course with two synchronous meetings will provide students with the knowledge and skills needed to adopt physical activity behaviors to include the elements of fitness. Students will complete a variety of self-assessments and learn how to plan a personalized program for physical activity that focuses on aerobic fitness, resistance training, flexibility as well as posture and back care. Zoom meetings with instructor required. THE SAME ASYNCHRONOUS COURSE CAN ONLY BE TAKEN ONE TIME FOR POINTS. 2024-2025: Available IAP and Q4.

This fully remote, asynchronous conceptual education course with two Live Zoom meetings will provide students with the knowledge and skills needed to adopt and maintain healthy lifestyles as it relates to alcohol, other drugs, fitness, and healthy ways to manage stress. Students will learn about the use and abuse of alcohol and other drugs among college students (including how to have difficult conversations), low-risk drinking strategies, the impact of alcohol use on overall wellbeing, as well as other topics. Students will have the opportunity to reflect on their current choices around alcohol and other drug use, as well as their fitness and stress management strategies, while learning about MIT campus resources. 2024-2025: Available IAP, Q3 and Q4.

This fully remote, asynchronous conceptual education course with two synchronous meetings will provide students with the knowledge and skills needed to adopt and maintain healthy lifestyles. Students will complete a variety of self-assessments and learn how to create a personalized wellness program focused on physical activity, nutrition, and stress management. Students will also learn consumer skills needed to make effective use of products and services related to health. THE SAME ASYNCHRONOUS COURSE CAN ONLY BE TAKEN ONE TIME FOR POINTS. 2024-2025: Available IAP and Q4.

This course will cover a variety of meditation techniques, including mindfulness, body scans, labeling thoughts, Gatha and Metta meditations, guided imagery, walking, eating and group meditations. This course will also review fitness and movement principles to train the mind and body. Yoga is the physical activity.

This beginner course provides an introduction to the basic rules of Airgun and firearms safety, the “anatomy” of the air pistol, how it functions, fundamental sport air pistol shooting positions, and the application of safe and effective marksmanship techniques used in the pursuit of sport air pistol shooting proficiency. Please Note: All students will have the opportunity to participate in a beginner-level appropriate competitive match to determine the class “Top Gun.” A certificate of accomplishment will be awarded to the Top Gun of each section, and both a certificate and a trophy will be awarded to the overall Top Gun of the Quarter.

This beginner course provides an introduction to the basic rules of Airgun and firearms safety, the anatomy of the air rifle, how it functions, fundamental sport air rifle shooting positions, and the application of safe and effective marksmanship techniques used in the pursuit of sport air rifle shooting proficiency. Please Note: All students will have the opportunity to participate in a beginner-level appropriate competitive match to determine the class Top Gun. A certificate of accomplishment will be awarded to the Top Gun of each section, and both a certificate and a trophy will be awarded to the overall Top Gun of the Quarter.

This is a basic course in fundamentals of target shooting. This class is designed for a beginner or novice archer and uses recurve indoor target bows and equipment. Class introduces students to the basic techniques of indoor target archery emphasizing the care and use of equipment, range safety, stance, shooting techniques, scoring and competition. $15 fee billed to student account.

This course will teach international style target archery also known as Olympic archery. It is intended to enhance students skills and knowledge learned in the introductory class by providing instruction on intermediate level re-curve archery bows and the use of supportive attachments to allow for greater shooting accuracy.
Archery students will experience a class designed specifically to teach competitive shooting technique, using bows with carbon fiber limbs, stabilizer bars, plungers and precision sights along with other supportive attachments.

This is a course for beginners covering the basic fundamentals of badminton. Upon completion of this course students should be able to demonstrate and execute the different strokes used in a game, understand the rules and basic strategies associated with the game, and understand the terminology associated with the game.

This course is for students that have had previous playing experience. The basic fundamentals are taught at an accelerated pace allowing participants to learn more about game strategy and fine tuning their skills.

Students will learn bike set up, proper pedal stroke, the 3 positions of cycling, how to structure a workout as well as the importance of speed (sprinting) and resistance (hills). Spinning is a great opportunity to cycle without the hassles of cars and potholes on the road. Class takes place on stationary “spinning” bicycles is located in the 2nd floor of the Alumni/ Wang Fitness Center.

Class includes instruction in the basic fundamentals of fencing using a light and flexible weapon, including footwork, attacks and parries. After learning the rules, including scoring, students will participate in competitive bouts.

This course includes advanced level instruction of Fencing, foil. Building upon what was taught in the beginner class instruction would include coupe, parries, footwork, bladework, attacks on preparation and practice refereeing.

Class includes instruction in the basic fundamentals of fencing using the “cutting” weapon which is stiffer than the light foil, including footwork, attacks and parries. After learning the rules, including scoring, students will participate in competitive bouts.

This is a basic course which includes the fundamentals of grip, stance, and swing as well as a basic understanding of rules and scoring. The short, middle, and long irons are practiced plus specialized skills of pitching, chipping, and putting. Classes take place outdoors on the west end of the athletic fields.

This course is designed to improve or maintain each individual fitness level. Classes will be comprised of 50 minute workouts designed to increase strength, endurance, agility, flexibility, and acceleration.designed for individuals interested in developing a progressive fitness routine, and will focus on circuit training workouts run by the instructor.

Pickleball is a fast growing racket sport that combines many elements of tennis, badminton, and table tennis. The USAPA currently estimates that there are now over 100,000 players playing pickleball. It is played with the same lines as badminton but a lower net. The paddles are wooden and the ball plastic (resembling a wiffle ball). Upon completion of this course students should be able to demonstrate and execute the different strokes and understand the rules, strategies terminology associated with the game.

The P.E. Beginner Pistol course provides an introduction to the basic rules of firearms safety, the “anatomy” of the pistol, how it functions, fundamental sport pistol shooting positions, and the application of safe and effective marksmanship techniques used in the pursuit of sport pistol shooting proficiency.

Please Note: All students will have the opportunity to participate in a beginner-level appropriate competitive match to determine the class “Top Gun.” A certificate of accomplishment will be awarded to the Top Gun of each section, and both a certificate and a trophy will be awarded to the overall Top Gun of the Quarter.

This course builds upon the foundation established in MIT Beginner Pistol. Throughout the course we will review and reinforce safe pistol handling skills, practices, and techniques. Students will: learn how to disassemble, clean, and function check the pistol; refine pistol operation skills and techniques with a focus on one-handed, sport pistol shooting stylizations; learn about organized pistol competition rules, timing, and preparation. Students will be introduced to three courses of fire (COF), and have an opportunity to participate in a competitive match.

The P.E. Beginner Rifle course provides an introduction to the basic rules of firearms safety, the “anatomy” of the rifle, how it functions, two fundamental sport rifle shooting positions, and the application of safe and effective marksmanship techniques used in the pursuit of sport rifle shooting proficiency.

Please Note: All students will have the opportunity to participate in a beginner-level appropriate competitive match to determine the class “Top Gun.” A certificate of accomplishment will be awarded to the Top Gun of each section, and both a certificate and a trophy will be awarded to the overall Top Gun of the Quarter.

This course builds upon the foundation established in Beginner Rifle. Throughout the course we will review and reinforce safe rifle handling skills, practices, and techniques.
Students will learn about rifle maintenance, including how to clean and function check the rifle; refine rifle operation skills and techniques; learn about organized rifle competition rules, timing, and preparation. Students will also be introduced to three courses of fire (COF), and have an opportunity to participate in a “Top Gun” match during the program.

This course will help you recognize a threat and how to diffuse, disengage, or defend yourself in the most common assaults and attacks. You will develop strategies to avoid conflict as well as tactics to defend yourself. This course is open for male or female students and is quite active and fun.

The class focuses on empowerment, knowing your rights, safety awareness, and self defense. It class also covers how to avoid becoming a target for rape and kidnapping. Students will learn get-away tools where a 125 pound person can get away from a 250 pound attacker. The instructor of the course is certified by Blauer Tactical Force.

Students will learn the basic fundamentals of ice skating including skating forward and backward as well as stopping, Skating in circles and pivoting is introduced.

This class will improve students’ style of ice skating, and students will learn a variety of figure skating moves, including forward and backward edges, mohawk and three turns, spirals, lunges, spins, and a variety of jumps (bunny hops, waltz jumps, toe-loops, mazurkas, salchows, etc.).

The intermediate skate course is designed for the student with some basic ice skating skills . Students must be able to demonstrate proficiency skating forward, backward and stopping. Students will further develop skills to skate forward and backward with more efficiency by utilizing their body position and edges as well as learn forward and backward crossovers and to pivot from front to back and back to front.

SPEC Tennis is a newly-developed racket sport (2016) that combines many elements of tennis, badminton, and table tennis. The game is played with a racket, low pressure tennis ball on a badminton court with a low net. Instruction will include the basic strokes, serve, volley, rules and scoring. Drills on the fundamentals will lead to competitive play for singles and doubles.

This class is an introduction to the rules and the basic skills of squash for beginners who wish to learn this fast moving indoor racquet sport. All necessary equipment is provided.

This course is for students with previous playing experience who wish to fine tune their game. There will be advanced level of instruction and focuses on attacking patterns, specific footwork and game strategies.

This is an introductory course for those with limited or no playing experience. Instruction will include the basic strokes, serve, volley, rules and scoring. Drills on the fundamentals will lead to competitive play for singles and doubles.

In this highly interactive course, participants will learn scoring, positioning, common takedowns, defenses, escapes, and turns used in folkstyle wrestling competition. Students will learn how to properly execute various techniques with a training partner. This class will be geared towards students who are interested in receiving a good workout while learning some of the common techniques used in one of the world’s oldest sports.

Aikido is a defensive, nonviolent, Japanese martial art in which you use the opponent’s energy rather than your own to overcome the opponent. People of all ages and physical compositions can participate. This class is recommended for those who desire a good aerobic workout while working on the concepts involved in dealing with conflict without aggression. The work-outs have been described as “moving Yoga.”

Judo is a martial art originating from ancient Japanese culture. Students will learn six throws and how to protect themselves with proper falling techniques.

This is a fitness class designed to get awaken our bodies and minds with movements from Goju Ryu Karate and American Kempo. Classes include a dynamic warmup, karate techniques with partner drilling, and a cooldown stretch where we practice various martial strategies/practices and self-defense. You will leave focused and energized, feeling stronger and ready to meet whatever challenges arise during the day!

Students will learn the kicking and punching techniques used in Sport Taekwondo competition, as well as traditional forms and stances. Students will also work on core strength and flexibility. Class is dynamic and upbeat, and the students will get a good workout.

Urban Backpacking Trip to the Blue Hills, MA just south of Cambridge at AMC cabins on Ponkapoag Pond. Includes 2 nights lodging, transportation, 5 meals, instruction and some equipment (backpack, trekking poles, sleeping bag, compass, water bottles and headlamp). Course fee will be billed to student account. Note: course fee is $125 which is 50% of the total cost thanks to an MIT Alumni that created and endowment to support students experience backpacking. This is an Extreme PE course. Students must attend pre-trip meeting, attend weekend trip, 1 fitness session plus complete LNT presentation and reflection paper to earn points. Trip info can also be found under Quarterly Schedules- Extreme PE schedule. ATTN: Q4 courses not applicable for June 2025 graduates.

Trip to the AMC Highland Center in White Mountains, NH. Includes all equipment, 2 nights lodging, transportation, 6 meals, and instruction. This is a beginner backpacking trip so expect classroom instruction followed by a chance to practice learned skills. The first day and night will be spent at the AMC Highland Center (HC). The second day and night is spent hiking and then sleeping at a hut. We will be cooking our own food at the hut but not at the HC. This trip is held after winter months so the snow will not be completely melted. Expect Snowshoe/Microspike Weather. Course fee will be billed to student account. Course fee will be billed to student account. Note: course fee is $325 which is about 50% of the total cost thanks to an MIT Alumni that created and endowment to support students experience backpacking. This is an Extreme PE course. Offered IAP, Q4. Students must attend pre-trip meeting and 1 fitness session plus complete LNT presentation and reflection paper to earn p

Trip to the AMC Highland Center in White Mountains, NH. Includes all equipment, 2 nights lodging, transportation, 6 meals, and instruction. This is a beginner backpacking trip so expect classroom instruction followed by a chance to practice learned skills. The day and night will be spent in the AMC Highland Center (HC). The second day and night will be spent hiking to a AMC Hut where we will spend the night. Additional information will be provided during the Pre-trip meeting. Course fee will be billed to student account. Note: course fee is $325 which is about 50% of the total cost thanks to an MIT Alumni that created and endowment to support students experience backpacking. This is an Extreme PE course. Students must attend pre-trip meeting, attend weekend trip, 1 fitness session plus complete LNT presentation and reflection paper to earn points. Trip info-found under Quarterly Schedules- Extreme PE schedule. IAP courses NA for February 2025 graduates; Q3 courses June graduates.

In this class students will learn how to climb in an indoor climbing facility at MetroRock in Everett, MA. Students will develop their climbing skills throughout the course and have fun with friends. Course fee includes instruction, equipment and transportation. Students must use transportation provided with the course only. Once forms are submitted, the student’s account will be charged the full course fee. Refunds cannot be issued. Must attend first class. This is an Extreme PE course. Offered Q2, IAP, Q3.

In this class the focus is on Top Ropes with exposure to rappelling and bouldering. Course fee will be billed to student account and includes instruction, equipment, transportation and for both indoor and outdoor classes to MetroRock.Students must use transportation provided with the course only. Once forms are submitted to the PEandW office, the student’s account will be charged the full course fee. Refunds cannot be issued. Must attend the first class. This is an Extreme PE course. Offered Q1 and Q4.

This course is designed for both the casual paddler and those interested in ocean touring. The course will introduce paddlers to proper technique and safety skills required to enjoy kayak touring. In this class you will learn efficient paddling technique and the necessary strokes to maneuver your kayak in any direction. The class progresses to advanced techniques such as bracing to prevent a capsize and the hip snap in preparation for learning to roll. Particular emphasis will also be placed on safety issues such as trip selection and practicing both self- and assisted rescues and re-entries. Course fee includes instruction, PFD, kayak, paddle and day pass will be billed to student account once forms are submitted. Refunds cannot be issued. Must attend day 1 of class. This is an Extreme PE course. Offered Q1 and Q4.

Parkour is the art of going over or around obstacles, similar to an obstacle course. The course focuses on developing the fundamental attributes required for movement, which include balance, strength, dynamism, endurance, precision, spatial awareness and creative vision. It is a way of training one’s body and mind in order to be as completely functional, effective and liberated as possible in the physical realm, and a way of thinking based on rigorous self-discipline, autonomous action and self-will. Course fee includes instruction and equipment. Once forms are completed, the student’s account will be charged the full course fee. Refunds cannot be issued. This is an Extreme PE course. Offered Q1, IAP, Q3.

This course builds on the physical and mental skills developed in the basic parkour Extreme PE course. The class will cover more complex technical skills and focus on developing the techniques learned into a personal movement style. Completion of the basic parkour class and comfort with basic vaulting skills, balance, jumping technique and swinging technique are required. Course fee includes instruction and equipment. Once forms are submitted through Docusign, the student’s account will be charged the full course fee. Refunds cannot be issued. This is an Extreme PE course.

This 90 minute class is an introduction to the basic fundamentals of sailing with both theory and practice. Students will learn how to rig a boat, some basic sailing techniques, as well as how to tack and jibe out on the beautiful Charles River. Learn more at http://sailing.mit.edu/. Students must attend the first 2 classes. Offered Q1 and Q4.

In this 120 minute class, students will learn to sail 420 dinghies with one partner and the intricacies of sailing and rigging a sloop rigged, planing dinghy. Class progression will start with basic boathandling and wrap up with introductory dinghy racing concepts, including a final race day.

Students will learn to sail catboats with one partner in challenging conditions. Skills include: feathering a boat to windward in strong and gusty breezes, stepping and lowering the mast, learning basic outboard motor skills for getting boat under RR Bridge and through locks, getting away from a mooring and landing at a mooring, safely retrieve a person who falls overboard and anchor selections for types of bottom, breeze and depth. Offered Q2.

Broomball is for everyone – floor hockey on ice or hockey WITHOUT skates.Students will be introduced to the basic and intermediate skills of broomball, including moving on the ice surface, stick handling, passing, shooting, goaltending, and defending. A series of skill-specific drills and challenges will lead up to small and large team play. This course is designed for individuals with limited or no playing experience.

This course is designed for the beginning hockey player. The fundamentals of passing, shooting, stick-handling, as well as positional play are taught. As the course progresses, students are given the opportunity to experience game-like situations through drills and scrimmages.

This course is designed for students with limited or no playing experience. Students will be introduced to the basic skills of soccer, including ball work, dribbling, passing, receiving, 1v1 attacking moves and juggling. Warm up, cool down and conditioning is also crucial to playing soccer and this class will emphasize the combination of these fitness aspects of athletics with individual ball skills to teach and improve overall soccer playing ability.

This soccer course is designed for students with limited or no playing experience. Students will be introduced to the basic and intermediate skills of soccer, including dribbling, passing and receiving, heading, feinting, shooting and finishing, and defending, as well as small group tactics. Small-sided games will be practiced to incorporate these skills to lead up to a game. Note, some courses may include outdoor play so dress accordingly.

This course is designed for students with some playing experience or those who have taken beginner soccer. Student will improve their game and review the basic and intermediate skills of soccer, including dribbling, passing and receiving, heading, feinting, shooting and finishing, and defending, as well as small group tactics. Small-sided games will be practiced to incorporate these skills to lead up to a game. Class will take place inside and outside as weather permits.

Spikeball is a non-contact team sport (2 v 2) combining elements of handball and volleyball. Spikeball is a game which focuses on passing, shooting, movement skills and communication skills necessary to be successful. Fundamental skills from each of these sports are used to place an emphasis on the implementation of teamwork and strategies that are used by the players in a safe and controlled environment.

Tchoukball is an indoor, team sport played with a ball, combining elements of ultimate frisbee, basketball and a trampoline. The game is played on a large rectangle court with two half circles at both ends where there is a “frame” that appears to look like a trampoline at a 55 degree angle that you shoot toward. This tramp causes the ball to rebound higher than the original shot. In order to score a point, the ball must be thrown by an attacking player, hit the frame and bounce outside the half circle without being caught by the defending team. Physical contact is prohibited, and defenders may not attempt to intercept the offensive team’s passes. Players may take three steps with the ball, hold the ball for a maximum of three seconds, and teams may not pass the ball more than three times before shooting at the frame.

Tsegball is a non-contact sport combining elements of handball, basketball, volleyball, rugby and hop-scotch. These various skill fundamentals are used to create a game where the students can focus on the use of strategy implementation as a team, with the goal of avoiding injuries which are prevalent in most contact sports.

This is an introductory course for those with limited or no playing experience. Instruction will include techniques for serving, passing, setting, spiking. There will be team play during the second half of the course.