This is a complete fitness workout for swimmers and non-swimmers exercising to music in the shallow end of the pool. The water provides extra resistance for muscle toning and strengthening.

This American Red Cross certification course is for those who would like to lifeguard at public pools. Prerequisite: You must be able to swim 300 yard continuously using three strokes in the following order: 100 yds of front crawl using rhythmic breathing and a stabilizing, propellant kick; 100 yds of breaststroke using a pull, breathe, kick and glide sequence; 100 yds of either the front crawl or breaststroke. Must be able to swim 20 yds, surface dive 7-10 feet to retrieve a 10 lb object, and exit in 1 minute and 40 seconds or less. Upon successful completion of this course, you will receive Lifeguard, First-Aid, and CPR-PR certifications. (Additional materials fee of approximately $53 plus certification fees will be paid to the instructor.)

This class is designed to help advanced students improve all aspects of their stroke, as well as improve cardiovascular endurance. Class design provides for constant swimming in the format of a workout (e.g. warm-up, cardio, and cool down). The strokes that are covered are: front crawl, back crawl, breaststroke, elementary backstroke and butterfly. Attention will also be given to dives and turns. Students should be capable of swimming multiple lengths of each stroke without stopping.

Water adjustment skills will be taught including: intro to rhythmic breathing, front and back float, front and back glide, crawl stroke, elementary backstroke and sidestroke. We will also cover jumping into shallow and deep water and personal safety. This class is designed for adults who cannot swim or are not comfortable in the water.

Review of beginner skills, master rhythmic breathing, front crawl stroke, sidestroke and elementary backstroke. Introduction to other strokes such as back crawl stroke and breaststroke. You will learn how to tread water, the survival float and beginning diving skills. This class is for those who have previous swimming experience and want to work towards swimming a complete length of the pool performing each of the above strokes.

This class will work on perfecting all four major strokes: sidestroke, backstroke, crawl, breaststroke; diving and swimming underwater fifteen to twenty feet, backfloat, one minute treading water, work on turns, standing front dive, and competent lap swimming.

A high energy street/funk class that teaches the most current styles of west coast hip hop. The class includes a thorough warm-up, strength elements, hip hop progressions, and a new routine taught each week. The music is fresh, the pace is fast, and the style is hot - this is not your grandparents dance class.

Tone your abs! This 30-minute workout focuses on strengthening your abs. This class progresses throughout the quarter, beginning with ab exercises on the floor and advancing to ab exercises on stability balls. There is no aerobic component.

Get a whole body workout with an emphasis on abdominal training. This class incorporates a balanced series of strengthening exercises for the major muscle group using resistance bands. There is no aerobic component.

With an emphasis on sports conditioning, this class will focus on speed, strength, agility and quickness through sprints, core training and resistance work. This class is taught by an IMA Personal Trainer.

This is a non-contact kickboxing class utilizing basic kicks and punches. Designed as a total body workout, this class will make you sweat! Resistance training, abdominal work and stretching are added to the end of the workout.

Learn how to use stability balls! From stretching to strengthening, these balls can be incorporated into your workout. Learn how to stretch, strength train and work your core, all on the ball.

This class is for the aerobics purist. Enjoy a low- or high-impact workout as you move across the floor. Classes include some resistance training, abdominal work and stretching.

An intense stationary bike workout that simulates an actual outdoor bike ride. Through tension adjustments and pedaling technique, you will encounter straight-aways, steep hills, and rolling terrains that correspond to the difficulty of the perceived ride. This class will make you sweat! Bring a towel and water bottle. All fitness levels welcome.

Learn the Pilates method, a total body-conditioning workout requiring concentration and precision of movement. Designed to improve your muscle tone, strength, flexibility and posture, focus is placed on muscular harmony and balance. Classes progress throughout the quarter.

This step class incorporates a variety of step techniques, including traditional step, interval step, multi-step and step circuit. New step patterns and choreography will be introduced as the quarter progresses. Optional power moves will be shown for those who desire an increased intensity.

This 45-minute class with strengthen and tone your muscles from head to toe. Classes will include a warm-up segment, muscle-specific exercises, abdominal work and stretching. Equipment used includes dumbbells, body bars and resistance bands. There is no aerobic component.

This beginning class provides basic information about weight training including a balanced program of exercises using single-station machines and some free weights. Classes emphasize using proper exercise techniques and effective training methods. Workouts will be designed to meet your personal goals.

This class introduces students to a sequence of shortly held poses. Some time will be spent learning about physical alignment, proper use of breath, focus of attention and the benefits of individual poses. The class continues to progress throughout the quarter, introducing new yoga postures each week. Experienced practitioners are offered options for deepening their practice. Beginners welcome! Bring your own sticky mat. (Instructors: Kelly Blanchard, Tara Nessan and Angela Gayle)

This class is for those new to yoga or students who enjoy a slower, alignment-based practice. Students will learn appropriate alignment for basic seated and standing poses, including inversions. Props such as blocks, straps, bolsters and balls may be used. Classes are structured cumulatively to learn to something new as the class progresses. Bring your own sticky mat. (Instructors: Anya Pryor, Corina Stoicescu)

Relax, renew, and restore your energy with gentle stretching, restorative breathing practice, and flowing, meditative movement. This class is designed to be suitable for beginners as well as for those who like their yoga gentle and relaxing. Bring your own sticky mat. (Instructor: Linda Tennant)

This class introduces students to a 60-minute sequence of shortly held poses designed to relax and tone the muscles as well as revitalize heart and mind. Some time will be spent learning about physical alignment, proper use of breath, focus of attention and the benefits of individual poses. The class continues to progress throughout the quarter, introducing new yoga postures each week. Experienced practitioners are offered options for deepening their practice. Beginners welcome! (Instructor: Michael Glass)

This class will focus on developing strength from head to toe through mind, breath and body using a wide variety of tools. Students will learn how to make a strong link to the breath in order to initially connect to core strength. Specific care will be given to the development of arches in the hands and feet to insure a stable foundation for standing poses and weight bearing postures. This class is appropriate for students with some previous yoga experience, or an athletic background. Bring your own sticky mat. (Instructor: Kelly Blanchard)

Vinyasa Flow A powerful and athletic yoga practice where flowing asana sequences are woven through sun salutations and blended with held postures. This class focuses on integrating breath and movement, similar to a dynamic dance. Bring your own sticky mat. (Instructor: Danielle Dunckley)

Aikido is among the modern disciplines of self-defense derived from the various forms of jujitsu (armed and unarmed) practiced in Feudal Japan. It's principal aim is to avoid clashing directly with an opponent's strength and force by blending and redirecting their energy with flowing spherical movements. At all levels of training, Aikido provides an effective means for personal development and growth. Instruction in the use of the Japanese sword (bokken) and Jo (staff) are a part of training.

Kodokan Judo is a modern, refined form of Jujitsu developed by Dr. Jigorro Kano in the early 1900's. Judo is not only a form of self-defense, but also a competitive sport and an Olympic event. The objective is to throw the opponent (forward, backward, foot sweeps, etc.). If done well, one point is awarded and the match is over; otherwise the players continue by grappling on the mat (wrestling-type moves) using particular methods of holding, choking and locking of the joints. Literally judo means "gentle or yielding way", and off-balancing and leverage transcend the use of strength.

Shotokan Karate is a traditional Japanese martial art practiced by men and women of all ages and abilities. Students are introduced to the fundamentals of blocking, punching and kicking through basic drills, special forms called Kata and controlled engagement practice. While stamina and body toning are natural results of karate training, many beginners quickly notice increased levels of self-confidence, discipline and determination.

Hung Ga Kuen is a hard style of Kung Fu. Hung Ga is the Tiger-Crane style. Students undergo arduous training to develop speed, balance, and stamina. The style utilizes powerful blocks, punches, and kicks. Hung Ga is an excellent means of developing a strong, healthy body as well as an efficient form of self-defense.

T'ai Chi Chuan students practice smooth, graceful movements to strengthen, stretch and relax the muscles and increase circulation. T'ai Chi is a calming exercise, sometimes referred to as the "flowing meditation" which releases stress and promotes health, vitality and longevity. Students practice slow, ballet-like exercises to develop the speed and agility necessary to turn an opponent's own energy against him.

The utmost purpose of Tae Kwon Do is to eliminate fighting by discouraging the stronger's oppression of the weaker with a power, which is based on humanity, justice and wisdom. It teaches tenacity and concentration, generates self-confidence and is conducive to the release of tension. All movements are scientifically designed and are commanded through constant repetition.

For more information, please call (206) 543-8759 or email seagren@u.washington.edu.

This beginning class will introduce players to the correct way of contacting the ball on the hand, proper stroke mechanics, body positioning and rules of the game. Instructor, Joe Cox, has played handball for over 35 years and has won over 40 tournaments in the US and Canada.

The beginner class will emphasize proper technique for the basic forehand and backhand, serving and general rules of the game.

A variety of beginner and advanced classes are offered continuously at the IMA Indoor Climbing Center. Register at the Climbing Center or at the IMA Programs Office, 3rd floor. Call 206-616-7229 for more information.

IMA Indoor Climbing Center

This class is aimed at beginners (those who have never rowed) and low-level intermediates (those who have only rowed a short time and wish to improve their technique). Students will learn the basics of the rowing stroke as well as the basic coxing commands. The majority of the class time will be spent in a boat on the water so that participants can get as much experience and personal attention as possible. Topics to be covered include rowing safety, rowing techniques, coxing mechanics, and methods of body strengthening and injury prevention that pertain to rowing.

The beginner/advanced beginning class will introduce the basic strokes, pace vs. control shots, court serve, rules and strategy.

This class is for beginners to learn the basic skills and techniques of table tennis. Learn the fundamental strokes such as forehand and backhand as well as how to serve and receive. The class will focus on drills with the goal of gaining and improving consistency, hand-eye coordination, and faster movement. Everyone is welcome.

The beginning class introduces players to the forehand, backhand, serve and volley, and teaches students how to keep score in a game. This class is for players with little or no tennis background.

The advanced beginning class gives a review of forehand and backhand groundstrokes, serve and net game, as presented in the beginning class. Emphasis is given on increasing control and length of rallies with drills geared to play situations. Time for playing is increased. This class is for students who have taken a beginning class before.

The intermediate class is geared to players who have good consistency in hitting their forehand, backhand, groundstrokes and can keep a rally going. Players at this level should have had some exposure to net play and will work on refinement of the volley, overhead and approach shots. In addition, there is an emphasis on improving court coverage and strategy.

The advanced class is for players who are proficient with all major tennis strokes and for those who may have had previous competitive experience on a team or in tournaments. Emphasis is on increasing consistency, power and control of groundstrokes, net game and serve, with drills simulating competitive playing situations.

Wondering about your body composition? The IMA Personal Trainers will measure your body fat using calipers. Your lean (muscle) mass and body fat will be determined. Participants should abstain from exercising directly before being tested and should wear a T-shirt and shorts. Sessions are offered every 10 minutes.

Cost: $10
Location: Fitness Assessment Room 208
Dates:
Tuesday, Feb 12, 11:00am - 1:00pm
Thursday, Feb 28, 4:00 - 7:00pm.

CPR is offered free of charge quarterly by Medic II. Pre-registration required. Class meets Monday, Monday, April 21, 6:00 - 9:00pm in the IMA Meeting Room 246. Limited to 40.

This course is focused on building aerobic endurance in swimming, biking and running needed to complete a sprint triathlon. A training plan will be designed and proper technique will be taught. Although it will be taught at the level of a novice triathlete, it will include the opportunity for higher level training for the more experienced triathlete. A continuation of this course will be taught in the spring quarter, building upon the aerobic base built in the first class, incorporating higher intensity speed training as well as race simulation and transition clinics. Participants must know how to swim freestyle (crawl) and not have a fear of water. (Instructor Josh Fountain, Husky Triathlon Club President)