PHYSICAL FITNESS
and RECREATION
Spring 2008
Note: Please check with your physician before you register for any P.E. class(es). If you
have any questions about the level of difficulty of the class, please call 415.485.9305. We have a strict Refund Policy as stated
in our General Information section.
Please see our Marin Adventures section for other courses of interest.
Physical Education Complex Construction
From March 2008 through approximately May 2009, the Diamond Physical Education Center on the Kentfield Campus will
be undergoing construction. Alternative classrooms will be located in fully accessible portables adjacent to the
tennis courts in Parking Lot 11. Locations for individual classes are listed with course descriptions.
Parking in Lots 11 and 12 will be limited during construction. Parking Lot 13 will remain available. It will be
appreciated if you park on the main campus, car pool, or use alternative methods of transportation.
The Feldenkrais Method:
Injury Prevention, Recovery and Comfort In Movement
Awareness through Movement classes provide tools for recognizing and releasing habitual patterns which may unknowingly
contribute to chronic discomfort, injury or limitation. Through easy movement sequences that are relaxing and enjoyable,
we learn to move safely beyond pain and limitation to new or forgotten levels of ability. Dramatic improvement
in posture, breathing, flexibility, coordination and vitality are the frequent benefits.
Please bring a towel and blanket and wear loose, comfortable, layered clothing.
Please see Note on "PE Complex Construction".
Naomi Schaeffer Draper is a certified Feldenkrais Practitioner™?
Physical Therapist and former dance teacher who brings 25 years of movement related experience to her teaching.
Teresa Hanson is a certified Feldenkrais Practitioner™ whose teaching
is influenced by years of meditation practice and the inner dynamics of awakening to the whole of one's self.
- 7 Tuesdays, 7:10-8pm
- Mar. 25-May 13 (No class Apr. 8)
- Kentfield Campus,
- Physical Education One
- Fee $68
- Course #8265
The Feldenkrais Method for the
Older Adult
The Feldenkrais Method uses gentle, pleasurable movement to produce powerful changes that help people look and
feel better, moving with more confidence, coordination and balance. It is effective in relieving tension and is
particularly useful for those wanting to improve or regain movement affected by injury, surgery, arthritis and
other conditions, as well as from a lack of physical activity.
To participate in this class it is necessary to be able to raise and lower yourself from the
floor. Please bring a mat and two bath towels for comfort.
Please see Note on "PE Complex Construction"
This class is offered free thanks to an endowment from the estate of Randy Weil. Randy
is fondly remembered for over ten years of dedication to bringing ease and pleasure to the lives of older adult
learners through Feldenkrais. Her wonderful gift goes far to continue to provide the classes she and her students
so greatly valued.
- Teresa Hanson, GCFP
- 7 Tuesdays, 2:10-3:30pm
- Mar. 25-May 13 (No class Apr. 8)
- Kentfield Campus,
- Physical Education One
- FREE
- Course #8266 EC
A New Way to Exercise for
Pain Relief and Physical Repair
for the Older Adult (CE Hours)
The original exercises we use in class let us relax, talk, and have fun while pushing limits and working muscles
hard without straining existing problems. We make sounds; jiggle, shake and tremble. Leg exercises develop flexibility
up and down the spine while hamstrings lengthen, and hips and thighs tone. Breathing exercises flatten the belly
and detox lymph nodes. Come to a friendly exercise class that welcomes your pace and problems.
Class is designed to also benefit Health Care professionals. The skills taught in class provide
a practical self-help method of pain relief positioning and a new way to exercise for recovery of lost function
and pain relief using ordinary home and hospital items.
This course may be taken for Continuing Education hours under our "Continuing Education
Program for Nurses," BRN Provider #00724. See Note regarding Continuing Education for Health Professionals.
Please see Note on "PE Complex Construction".
- Meg Margolis
- 7 Mon., 7 Wed. & 7 Fri., 3:40-5pm
- Mar. 24-May 16
- (No class Apr. 7, 9 & 11)
- Kentfield Campus, Fusselman Hall 120
- FREE
- Course #8267 EC
Energy Warm-Ups for the Older Adult
A gentle, yet effective non-strenuous move, stretch and strengthen class for older adults. Goals include increased
flexibility, mobility and range of motion with special attention paid to improving balance. Classes will include
a few minutes of light weight training, important for increasing upper body strength. Also breath and relaxation
techniques will aid in reducing stress and increasing positive feelings of well being.
Please see Note on "PE Complex Construction".
- Eric Riswold
- 7 Tuesdays & 7 Fridays
- Mar. 25-May 16 (No class Apr. 8 & 11)
- Tuesdays, 8:10-9am
- Kentfield Campus
- Physical Education Five A
- Fridays, 9:10-10am
- Kentfield Campus
- Physical Education One
- FREE
- Course #8268 EC
Movement and Music for the Older Adult:
A Universal Language
This class is created for older persons who have not been exercising regularly, or have arthritis related problems.
It moves at a moderate, comfortable (yet progressively challenging) pace to meet individual needs. Chair exercises
(to tone both upper and lower body muscles) will comprise a major portion of the class. Also included: joint flexibility,
muscle strengthening, balance, breathing coordination and modified Tai Chi movements, combined with relaxing music,
conducive to reducing stress.
- Diane Hain
- 7 Mondays, 11:10am-12noon
- Mar. 24-May 12 (No class Apr. 7)
- Whistlestop
- 930 Tamalpais Ave., San Rafael
- FREE
- Course #8269 EC
Exercise for Fitness and Pleasure for the Older Adult
Maintaining and improving general health and fitness are the goals of this class for the active adult. Join us
in stretching, toning, strengthening, relaxation techniques and rhythmic activities set to music.
Please see Note on "PE Complex Construction".
For each course listed below:
- Jack Bray, MA
- FREE
- Kentfield Campus,
- Physical Education One
- 7 Tuesdays & 7 Thursdays, 3:40-4:30pm
- Mar. 25-May 15 (No class Apr. 8 & 10)
- Course #8270 EC
- Indian Valley Campus, Miwok 170
- 6 Mondays & 7 Wednesdays
- Mondays, 10:40-11:30am
- Wednesdays, 9:10-10am
- Mar. 24-May 14
- (No class Mar. 31, Apr. 7 & 9)
- Course #8271 EC
A Journey toward Vitality:
Walking the Lighter Path
Walk and talk your way to a healthier life! Walking is an excellent cardiovascular exercise. Walking regularly
with a group will help you lose weight, tone your muscles and prevent osteoporosis as well as reduce your stress
level. Proper technique will help you get more out of your exercise time. Our focus is on having fun while limbering
the mind and body, increasing balance, flexibility and energy. Music and guided imagery will assist our relaxation
practice. Students will receive individual attention.
- Jack Bray, MA
- 6 Mondays, 9:10-10:30am
- Mar. 24-May 12 (No class Mar. 31 & Apr. 7)
- Indian Valley Campus, Miwok 170
- FREE
- Course #8272 EC
Race Walking for Health
Race walking is an ideal and complete aerobic exercise. It can help you deal with stress, lose weight and bring
clarity and focus to your life. Qigong, Tai Chi and stretching are included in warm-up and cool-down exercises.
Get the most out of walking by developing the unbeatable combination of excellent technique and reasonable goals.
Join us for the smiles, not the miles. We walk rain or shine.
Please see Note on "PE Complex Construction".
Jack Bray, MA, is a Certified
Race Walk Instructor and a World Champion Race Walker.
- 4 Saturdays, 11:40am-1pm
- Apr. 5-May 3 (No class Apr. 12)
- Kentfield Campus,
- Physical Education One
- Fee $51
- Course #8273
Moving with Chi for the Older Adult
This course is based on principles of Tai Chi and Qigong. Using breath energy to cultivate soft dance-like Tai
Chi movements, we will improve posture, breath, balance, memory, strength and flexibility. You will be taught acupressure
points for self-healing and short Tai Chi/Qigong forms, including The Five Animal Frolics.
A floor warm-up will precede the standing exercises so please dress appropriately in loose, comfortable
clothing. Bring blanket or mat for floor exercises.
- Dove Harris Govrin, MS, A.D.TR.
- 7 Thursdays, 1:10-3pm
- Mar. 27-May 15 (No class Apr. 10)
- Indian Valley Campus, Miwok 170
- FREE
- Course #8274 EC
Wild Goose Qigong for the Older Adult
Wild Goose Qigong is an ancient practice, 1700 years old. It is a non-strenuous discipline which generates health
and balanced well being. Throughout the year, we will learn a lovely set of 64 flowing movements that imitate the
daily activities of the wild goose, a bird much venerated in China. Warm-up stretches, self-massage of acupressure
points and meditation are included in this daily routine of self-care.
Please dress appropriately in loose, comfortable clothing.
Please see Note on "PE Complex Construction".
- Dove Harris Govrin, MS, A.D.TR.
- Kentfield Campus,
- Physical Education One
- 7 Fridays, 10:10-12noon
- Mar. 28-May 16 (No class Apr. 11)
- FREE/Course #8275 EC
- Indian Valley Campus, Miwok 170
- 7 Tuesdays, 1:10-3pm
- Mar. 25-May 13 (No class Apr. 8)
- FREE/Course #8276 EC
Wild Goose Qi Functions
This course for Intermediate and Advanced students focuses on Qi functions (vital energy as it flows thorough the
body) and Meridian theory as they relate to the Wild Goose Qigong. You must have previous knowledge and memory
of the 64 movements. It is recommended that you be concurrently enrolled in a "Wild Goose Qigong" class.
The class will practice the entire form.
Please dress appropriately in loose, comfortable clothing.
Please see Note on "PE Complex Construction".
- Dove Harris Govrin, MS, A.D.TR.
- 7 Fridays, 12:10-1:30pm
- Mar. 28-May 16 (No class Apr. 11)
- Kentfield Campus,
- Physical Education One
- Fee $62
- Course #8277 EC
Joy of Tai Chi for the Older Adult
The purpose of this tranquil class is to sample a series of gentle, health-giving exercises in a relaxed and playful
environment. Tai Chi combines the flow of dance with stretching movements that tone and trim the body and Improve
circulation, balance and vitality. The mind is focused and one experiences a general sense of well being as the
"chi," or life force, is strengthened. A sampling of Qigong exercises is included. The course is open
to all ages.
Please see Note on "PE Complex Construction".
- Carolyn Talmadge
- Beginning/Intermediate
- 7 Mondays, 3:40-5pm
- Mar. 24-May 12 (No class Apr. 7)
- Kentfield Campus,
- Physical Education One
- FREE/Course #8278 EC
- Beginning/Intermediate
- 7 Tuesdays, 10:45am-12noon
- Mar. 25-May 13 (No class Apr. 8)
- The Redwoods
- 40 Camino Alto, Mill Valley
- FREE/Course #8279 EC
- Intermediate
- 7 Wednesdays, 3:40-5pm
- Mar. 26-May 14 (No class Apr. 9)
- Kentfield Campus,
- Physical Education One
- FREE/Course #8280 EC
Advanced Tai Chi for the Older Adult
An advanced class is being offered to practice in a group the natural flowing movements of this ancient exercise.
Continue to fine tune your movements as well as emphasize the meditative aspects and strengthen your "chi."
This is an opportunity to relax and enjoy the benefits of previous Tai Chi discipline while you enhance your physical
vitality, confidence and well being. Some Qigong exercises are included. Strongly recommended: Beginning and Intermediate
Tai Chi.
Please see Note on "PE Complex Construction".
- Carolyn Talmadge
- 7 Fridays, 2:10-4pm
- Mar. 28-May 16 (No class Apr. 11)
- Kentfield Campus,
- Physical Education One
- FREE
- Course #8281 EC
Gentle Yoga for Older Adults
Based on the Sivananda Yoga Tradition, "Gentle Yoga" offers classical yoga postures, taught with positive
affirmations that are based on the Yoga Sutras and include the 10 Universal Precepts of life. For example, "May
I always be attuned to the Peace that lies within." This style of yoga is a call to open your heart while
opening the inner channels of energy and focusing on the stillness of the peace that is always present within.
Each class starts with a short lecture on different aspects of yoga and ends with a powerful, long, deep relaxation
called Yoga Nidra, some simple peace chants and a few moments of silence.
This class is suitable for beginners, and has benefits for students of all levels of ability.
Please eat lightly prior to class. Bring a yoga mat and wear comfortable clothing to class.
- Solana Walton
- 8 Mondays & 8 Wednesdays, 12:55-2:15pm
- Mar. 24-May 14
- The Redwoods
- 40 Camino Alto, Mill Valley
- FREE
- Course #8282 EC
Yoga and Meditation
This class is designed to help the student improve strength, flexibility, breathing, concentration, deep relaxation
and meditation. Yoga changes our body, and meditation changes our attitudes and mind, leading us to optimal physical,
psychological and spiritual balance. The class is approximately 70% Hatha Yoga and 30% deep relaxation and meditation.
Beginners are welcome.
Recommendation: Do not eat within two hours prior to class. Bring a yoga mat, wear comfortable
non-binding workout apparel to class.
Paul Landrum, Ph.D., has been teaching yoga at the College of Marin
since 1988.
- 6 Tuesdays & 7 Thursdays, 5:40-7pm
- Mar. 25-May 15
- (No class Apr. 8 & 10 & May 13)
- Indian Valley Campus, Ohlone 106
- Fee $105
- Course #8283
Mindful Yoga
Practice Iyengar yoga postures with attention to the connection of mind, spirit, and breath. Increasing flexibility
and strength restores the body's freedom of movement and alignment. Physical and mental tensions are released,
and energy is increased. People with special health and fitness needs are welcome. Be ready to explore the possibilities
that yoga has to offer.
Note: If you are new to yoga or registering for the Intermediate class for the first time, contact the instructor
before registering at susyoga@earthlink.net or 415.388.1549.
Bring three (or at least one for beginners) standard yoga blankets and a sticky mat after the
second class.
Please see Note on "PE Complex Construction".
Susy Stewart has studied yoga for 30 years including in India with
the Iyengars and Integral yoga at the Sri Aurobindo Ashram. She is certified in Integrated Yoga Studies by the
California Institute of Integral Studies.
For each course listed below:
- 7 Saturdays
- Mar. 29-May 17 (No class Apr. 12)
- Kentfield Campus,
- Physical Education One
- Beginner
- 10-11:30am
- Fee $75/Course #8284
- Intermediate
- 8-9:45am
- Fee $81/Course #8285
Strength and Fitness Training for Older Adults
Get fit and have fun with safe, individualized strength training and stretching! You can also improve your cardiovascular
fitness, posture, balance and body composition. Wear loose, comfortable clothing and close-toed shoes. This class
is designed for older adults and is appropriate for adults of any age. You must be able to get up and down to the
floor independently.
The Beginner class does not require previous weight training experience. We strongly recommend
that you take that class at least two times before signing up for the "Intermediate/Advanced" or "Advanced"
class.
Please see Note on "PE Complex Construction".
- Beginner
- Kentfield Campus,
- Physical Education Five A
- Betsy Best-Martini, MS (Recreational Therapy), SFA certified
- 7 Wednesdays 7:30-9am
- 7 Fridays, 8-9:30am
- Mar. 26-May 16 (No class Apr. 9 & 11)
- FREE/Course #8286 EC
- Indian Valley Campus, Ohlone 106
- Vicki Jackson, MA (Kinesiology), SFA certified
- 7 Tuesdays & 7 Thursdays, 1:40-3pm
- Mar. 25-May 15 (No class Apr. 8 & 10)
- FREE/Course #8287 EC
- For each course listed below:
- Kim Jones, MA (Exercise Physiology), ACSM, SFA certified
- Hazel Wood, BA, SFA, AF
- 7 Mondays & 7 Wednesdays
- Mar. 24-May 14 (No class Apr. 7 & 9)
- Kentfield Campus,
- Physical Education Six
- FREE
- Intermediate/Advanced
- 5:15-7am
- Course #8288 EC
- Advanced
- 7-8:45am
- Course #8289 EC
Introduction to Pilates
This popular mind/body exercise-conditioning program was developed by Joseph Pilates. We will focus on deep breathing
while strengthening the core muscles of the trunk of the body, allowing the limbs to move more freely and in proper
alignment. Pilates tones muscles, creates self-body awareness, promotes focused movement, increases flexibility
and control and improves posture. Learning to move through Pilates training allows for better function and control
of muscles for sports and is now practiced by many athletes, dancers and office workers not only to increase performance
but also to rehabilitate the body after injury.
Please be sure to arrive on time for warm ups to prevent injury.
- MinJae Laws
- Form Body Studio
- 1000 Fifth Ave., Suite B, San Rafael
- Fee $68
- 7 Mondays, 10-11am
- Mar. 24-May 12 (No class Apr. 7)
- Course #8291
- 7 Wednesdays, 6-7pm
- Mar. 26-May 14 (No class Apr. 9)
- Course #8292
Other courses of interest . . .
Belly Dance for Fun and Fitness
Tap Dancing
are listed under Dance.
Wado Ki Kai Karate
Wado Ki Kai means "to learn from all things." Originating in Japan, this school of karate includes Tai
Kwan Do kicking and Shotokan hand techniques. The class is open to everyone who has an interest in learning martial
arts techniques; there are no prerequisites. Warm-up exercises will incorporate Tai Chi, Qigong, yoga and Rosen
Method movement. Building self-confidence, integrity, humility, physical strength, coordination, agility and a
powerful sense of awareness are all attributes to this class. Karate attire is optional.
Please see Note on "PE Complex Construction".
Hursey Baker holds a fourth degree black belt in Karate and has
been teaching students of all ages for 15 years. Hursey is certified by the American Teachers Association of Martial
Arts and American Aerobics and fitness Association as a group exercise instructor.
- 7 Mondays & 7 Thursdays, 6:40-8pm
- Mar. 24-May 15 (No class Apr. 7 & 10)
- Kentfield Campus,
- Physical Education One
- Fee $109
- Course #8295
Effortless Tennis
This evolutionary approach to the game eliminates the biggest impediment to peak performance-competition. Playing
competitively before mastering the basic skills lowers performance, limits potential, undermines self-esteem and
diminishes enjoyment. Undo past limitations around learning and performance while having fun developing the skills
necessary to playing well. Great workout-physically, mentally, and emotionally! The nurturing, supportive learning
environment will inspire you to be your best, on and off the court.
Skill levels must be appropriate for the class. If you have any questions regarding your placement, please call
the instructor at 415.457.9476 or email him at effortlesstennis@comcast.net.
Please see Note on "PE Complex Construction".
Brent Zeller has been playing tennis for 40 years, teaching the
game for 40 years, and has an extensive background in psychology, philosophy and learning theory.
For each course listed below:
- Kentfield Campus, Tennis Courts
- Beginning
- 8 Tuesdays, 9:40-11am
- Mar. 25-May 20 (No class Apr. 8)
- Fee $122 (Includes $6 materials fee)
- Course #8296
- Intermediate 1
- 6 Wednesdays, 9:40-11am
- Mar. 26-May 21 (No class Apr. 9)
- Fee $122 (Includes $6 materials fee)
- Course #8297
- Intermediate 2
- 6 Thursdays, 9:10-11am
- Mar. 27-May 22 (No class Apr. 10)
- Fee $160 (Includes $6 materials fee)
- Course #8298
Aqua Exercise for the Older Adult
The purpose of this tranquil class is to experience gentle, health-providing exercises in a relaxing medium: the
water. Older adults will especially enjoy this kind of exercise because it releases all pressure from the skeletal
system. At the same time it loosens painful joints and muscles, while improving flexibility, strength, endurance
and the whole cardiovascular system. Enjoy your body in movement, floating weightless while meeting other students
in a playful environment.
You must be able to get in and out of the pool on your own. No assistance is available.
For each course listed below:
- Russell Robles
- 8:40-10am
- Indian Valley Campus, Pool
- FREE
- 7 Mondays & 7 Wednesdays
- Mar. 24-May 14 (No class Apr. 7 & 9)
- Course #8299 EC
- 7 Tuesdays & 7 Thursdays
- Mar. 25-May 15 (No class Apr. 8 & 10)
- Course #8300 EC
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