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  • PHED 1138: Outdoor Winter Activities

    1.00 Credits
    Rochester Community and Technical College

    This course is designed to introduce the student to a wide variety of outdoor recreational leisure and fitness winter activities. This course is somewhat weather-dependent, thus activities may include, but are not limited to: cross-country skiing, downhill skiing, snowshoeing, ice skating, boot hockey, broom ball, ice fishing, and winter jogging. (Prerequisites: None).
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  • PHED 1141: Hiking and Orienteering

    1.00 Credits
    Rochester Community and Technical College

    This course teaches the use of map and compass for navigational purposes. This class is designed to incorporate the use of map and compass along with a variety of hiking experiences, as a leisure activity and an enjoyable means to physical fitness and a greater appreciation for the outdoors. (Prerequisites: None).
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  • PHED 1143: Self-Defense

    1.00 Credits
    Rochester Community and Technical College

    This course is designed to provide the student with a variety of practical skills necessary to escape a physical attack. Special tactics such as throws, kicks, falls, submission holds and counter moves are taught. Students are taught how to avoid potentially threatening situations, evaluate surroundings and develop preventative routines for personal safety, while acquiring skills to extricate themselves from dangerous physical altercations. (Prerequisites: None.)
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  • PHED 1144: Introduction to Scuba

    1.00 Credits
    Rochester Community and Technical College

    This course includes the basics of safe diving taught through academic training, and confined and open water diving sessions. The course is delivered through both lecture and pool practice sessions. Open water dives will be held at an area lake. Recommended Entry Level Skill: Students should be comfortable being in the water, be able to swim 200 yards nonstop and be able to comfortably tread water for 10 minutes. Successful completion of all of the elements of the course earns the PADI (Professional Association of Dive Instructors) Open Water certification. (Prerequisites: None).
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  • PHED 1145: Individual Leisure Sports

    1.00 Credits
    Rochester Community and Technical College

    This course is designed for students to develop skills relating to sports that are more family, social or designed for recreational competition. These sports: table tennis, horseshoes, disc golf, badminton, pickleball and bocce ball are competitive, yet are activities that will provide opportunities for students to learn now, develop through practice and participation, yet continue to be involved with throughout their lifetime. (Prerequisites: None).
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  • PHED 1146: Team Recreational Sports

    1.00 Credits
    Rochester Community and Technical College

    This course is designed for students to develop skills relating to sports that are more family, social or designed for recreational competition. These sports; team handball, floor hockey, ultimate Frisbee, soccer, flag football and kickball can be performed as family activities or in a competitive amateur setting. This course is designed to expose students to opportunities for learning through practice and participation, to develop team sport skills, continue to be active physically and enjoy the social aspects of team sports throughout their lifetime. (Prerequisites: None).
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  • PHED 1150: Basic TRX Training

    1.00 Credits
    Rochester Community and Technical College

    This course is designed to teach students techniques for improving overall strength and core training with the TRX suspension trainer workout system. The TRX Suspension Trainer utilizes leverage, gravity and the student's bodyweight to perform hundreds of exercises. Suspension training with bodyweight exercises develops muscle strength, and increases balance, flexibility and core stability simultaneously. This course also includes basic anatomy, as well as basic physiology principles as they relate to preparing the body for work, increasing load and the progression of increasing physical demands for continued improvement in the areas of strength, flexibility, muscle endurance, core stability and quality of life. (Prerequisites: None).
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  • PHED 1151: High Intensity Interval Training (HIIT) with TRX Suspension Training

    1.00 Credits
    Rochester Community and Technical College

    This course is designed to teach students High Intensity Interval Training techniques including overall muscle strength, core training with increased power concepts by utilizing the TRX suspension trainer workout system. HIIT, also known as metabolic conditioning, requires the student to engage in directed, intense physical activity for short bursts, repeatedly, with limited recovery time. This format of training provides a tremendous aerobic, anaerobic, strengthening and power building workout. The TRX Suspension Trainer uses leverage, gravity and the individual's bodyweight to perform hundreds of intense exercises. Suspension training with bodyweight exercises develops strength, balance, flexibility and core stability simultaneously. The Versatility of HIIT TRX training offers a huge variety of exercises to choose from, and build on, for effective aerobic and anaerobic workouts. This course includes basic anatomy and physiological principles regarding how to increase aerobic and anaerobic load and the process for increasing physical demands for improvement in the areas of aerobic fitness, strength, flexibility, muscle endurance, core stability and quality of life. (Prerequisite: None).
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  • PHED 1189: Boot Camp

    1.00 Credits
    Rochester Community and Technical College

    This course is designed for Law Enforcement students who need additional assistance in performing to the physical standards set by their field. Students taking this course will have been directed to this structured physical training format to enable them to both reach their desired goal of passing the physical training portion of their skills, as well as to gain a comprehensive understanding of the complexities that diet, healthy lifestyle choices and continued daily physical training contribute toward maintaining optimal fitness levels throughout their career. Although designed for LAWE students, this course is open to any student. (Prerequisites: None).
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  • PHED 1190: Strength, Agility and Quickness Training for Football Athletes

    1.00 Credits
    Rochester Community and Technical College

    This course is designed to teach football team players techniques in weight training in both free weights and machines, to assist students in becoming stronger and better conditioned football players. The student will also be exposed to basic anatomy/physiology principles regarding warm-up, stretching and body musculature related to the sport of football. (Prerequisite: None).
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