Executive Fitness Course Descriptions

EXF 115: Beginning Tennis, 1 credit

An introduction to the fundamentals of tennis, including basic strokes and game strategy.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Know the basic tennis strokes, including forehand, backhand and serve.
2. Know tennis rules, including scoring, line calls, penalties, and faults.
3. Understand tennis terminology, including ace, service winners, net let, and volley.
4. Understand basic game strategies.
5. Appreciate tennis as a life-long leisure sport.

EXF 141: Swimming for Fitness, 1 credit

This course is designed to increase fitness through the use of swimming. There will also be a knowledge component to the course that includes information concerning fitness, health, stroke mechanics and wellness.  The objective of the course is for students to design their own swimming workouts to meet their fitness goals.
Prerequisite: EXF 142

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Increase endurance while swimming the following strokes: Front crawl - 100 yards, Back crawl - 100 yards, Butterfly - 50 yards, Elementary backstroke - 50 yards, Breaststroke - 50 yards, Sidestroke - 50 yards.
2. Demonstrate the following turns while swimming: Front crawl open turn, Backstroke open turn, Sidestroke open turn, Front flip turn, Backstroke flip turn, Breaststroke turn, Butterfly turn.
3. Demonstrate etiquette in fitness swimming.
4. Discuss and demonstrate how to use the following while swimming: Pull buoy, Fins, Pace clock, Paddles,
5. Demonstrate various training techniques – aerobic vs. anaerobic.
6. Calculate target heart rate.
7. To improve cardiovascular endurance.
8. To make measurable progress toward individual fitness goals.
9. To learn the basics of developing and maintaining a personal fitness programs.

EXF 142 – Swimming, 1 credit

Students are introduced to American Red Cross (ARC) swimming and water safety materials.  Students will be provided opportunities to obtain knowledge and skills in the following swimming strokes (elementary backstroke, freestyle, backstroke, breaststroke and sidestroke). Students who successfully complete the course content will obtain certification in Community Water Safety. 

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Demonstrate ARC basic swimming strokes (front & back crawl, elementary backstroke, breaststroke, & sidestroke), during a course post test complete 50 yards of each stroke with Learn to Swim level five proficiency (ARC Standards).
2. Demonstrate competency (ARC standards) in specified water safety skills (wading, throwing, reaching assists, as well as head splint technique) in accordance with the Community Water Safety guidelines during CWS skills test.
3. Demonstrate competency in specified swimming skills (long shallow and standing dive from deck, surface dives, and treading water, breaststroke pullout, one and two handed open turns) in accordance with ARC Learn to Swim level five proficiency during skills test.
4. Demonstrate cognitive understanding of skill terminology, and swimming fitness through:
   - Two written assessments of a peers swimming stroke and applicable skills
   - Interact with peers for the purpose of providing support and skill critique.

EXF 143: Lifeguarding, 1 credit

This course introduces the student to American Red Cross lifeguard training.  Upon completion, students will receive certification in the Lifeguard Training.
Prerequisites: EXF 142 Swimming; Swim 300 yards continuously, using the front crawl and breaststroke; Swim 20 yards, retrieve and 10 pound brick, return to surface, swim 20 yards back to starting point, exit the pool in 1 minute 40 seconds.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Understand the value of behaving in a professional manner.
2. Learn how to identify behaviors of a distressed swimmer and an active or passive drowning victim.
3. Understand the components of an emergency action plan and how to activate it.
4. Understand the general procedures for a water emergency when rescuing a victim.
5. Demonstrate how to perform equipment-based rescues.
6. Learn how to recognize and care for possible head, neck and back injuries.

EXF 151: Weight Training, 1 credit

The student receives instruction in the use of free weights and Nautilus machines and follows a program designed for his or her individual need for strength training.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Understand the use and safety of both free weights and Nautilus.
2. Understand the value of Nautilus as it relates to a busy schedule.
3. Know the benefits and importance of working with a partner.
4. Understand that they can adapt almost any program to individual needs.
5. Understand the need for additional work in the aerobic area for better health.
6. Understand how being active can lead to a healthier life.
7. Possess enough knowledge of fitness to be able to go to health clubs and feel comfortable around the equipment.

EXF 160: Dancercize, 1 credit

The practice and appreciation of aerobic fitness and conditioning coordinated with music.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Have been introduced to aerobic exercise in a classroom situation.
2. Understand the need to include a warm up, aerobic section, and a cool down portion of any workout.
3. Be able to monitor their heart rates for optimal benefit.
4. Understand the need to obtain aerobic exercise at least four days per week.
5. Understand proper body alignment and positioning.
6. Understand the benefits of regular exercise as they affect all areas of an individual's life.
7. Know which major muscle groups are used during workouts.
8. Be able to work at their own level and to enjoy themselves.

EXF 170: Creative Dance, 1 credit

An introduction to creative dance with a focus on providing an open, inviting atmosphere for dance and movement exploration, and the experience of dance improvisation, composition and choreography. The course will also include an introduction to the basic elements of modern dance technique.

EXF 180: Scuba I, 2 credits

Consists of evenly divided pool and classroom sessions. Students learn the theory of diving and all safety aspects of the sport. Each diver must provide mask, snorkel, SSI Log Book, and The Sport Diver Manual with workbook.
Prerequisite: Average swimming abilities and good general health

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Know the proper use of mask, fins and snorkel in a swimming pool environment.
2. Know proper assembly, use and care of Scuba diving equipment.
3. Be able to demonstrate, without stress, a variety of self aid diving techniques.
4. Be able to demonstrate, in confined water (swimming pool), a skill level sufficient to advance to the open water environment to complete six open water certification dives either by taking a Scuba II course or through instructor referral.
5. Be able to demonstrate, in confined water (swimming pool), a skill level sufficient to advance to the open water environment to complete six open water certification dives either by taking a Scuba II course or through instructor referral.

EXF 181: Scuba II, 1 credit

Leads to certification. Consists of a pool and classroom review of diving safety skills and a review of SCUBA I. Divers participate in a minimum of 6 open water lake dives to complete the requirements for the Scuba School International “Open Water Diver” certification. Each diver must provide mask, snorkel, wet suit, mitts, boots, and chemical glow lights.
Prerequisite: EXF 180 or certification from a nationally recognized scuba diving organization

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Be able to properly assemble and care for all Scuba diving equipment used during open water training.
2. Be able to properly perform buddy assists and self help skills.
3. Be able to use a underwater compass for navigational purposes.
4. Be able to properly log diving activities.
5. Be able to use the U.S. Navy/SSI Sport Diving no-decompression dive tables.
6. Be able to demonstrate all safety skills in a controlled, relaxed manner.
7. Have completed all national SSI open water diver requirements in effect at the of open water training.
8. Be able to demonstrate good judgment as to when to dive or not dive.
9. Understand the need to be ultimately responsible for personal actions during the course.
10. Be able to demonstrate the proper use of the "buddy system."

EXF 201: Cardiopulmonary Resuscitation (CPR), 1 credit

Covers recognition of and first aid for choking, respiratory, and cardiac emergencies in adults, children, and infants. Also ways to reduce risk of heart attack, as well as recognition of the signals that accompany a heart attack. Completion of this course allows the opportunity to become certified in Community CPR by the American Red Cross.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Understand the human circulatory system and the body's need for oxygen.
2. Be able to recognize the need for emergency action when it arises.
3. Know a method for determining the need for lifesaving procedures.
4. Be able to demonstrate skills such as rescue breathing, choking first aid, and external cardiac compression (CPR).
5. Be able to recognize the signs and symptoms of heart attack and know proper steps to take of one is suspected.
6. Be able to make an injury prevention plan for children that will reduce the risk of accidental death.
7. Have had the opportunity to become certified in American Red Cross Community CPR.

EXF 202: Professional Lifestyle, 2 credits

Aimed at helping the student become aware of how lifestyle can affect health and job performance. Topics include anatomy and physiology, nutrition, cardiac function, stress recognition and management, and first aid procedures.
Prerequisite: EXF 201 or proof of CPR completion elsewhere.

EXF 240: Basketball (Coed), 1 credit

Instruction in the fundamentals of basketball with opportunity to develop skills in scrimmage situations.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Understand the basics and fundamentals of individual offensive and defensive play in the sport of basketball.
2. Have developed a fair level of proficiency in the skills of passing, catching, and dribbling.
3. Understand the technique and mechanics of the jumpshot and free throws.
4. Have developed increased proficiency in overall skills through repetitive drill work.
5. Understand the rules in the sport of basketball.
6. Understand the uses of the various pieces of equipment required to play competitive basketball.
7. Understand the team concept in basketball and to realize the value of team play.
8. Have improved and developed skill level through scrimmage situations.

EXF 250: Volleyball (coed), 1 credit

Instruction in basic volleyball skills and team play.

EXF 260: Softball (coed), 1 credit

Instruction in the fundamentals of the game and practice skills in game situations.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Have developed throwing, catching, batting and running skills.
2. Have developed the team work concept and communication skills needed to work well together.
3. Know the rules of the game and understand why and when they are implemented.
4. Have practiced the skill of base running and sliding.
5. Understand pickles from the offensive and defensive stand point.
6. Understand cutoffs and relays from the outfield.
7. Understand offensive strategies.
8. Understand defensive strategies.
9. Understand the mental aspects of playing the game.

EXF 270: Kung-Fu, 1 credit

Students learn the 400-year-old seven-star praying mantis-style of Chinese martial arts. During the course of training, students study the basic self-defense technique, theories, and history of the mantis system.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Possess knowledge and skill in Kung Fu from a novice to an advanced level.
2. Understand the theoretical framework and history of this ancient martial art.
3. Have gained an insight into patience, respect, self-discipline, and other aspects that can be carried over into everyday life.

EXF 271: Advanced Kung-Fu, 1 credit

This course is designed for those students who have completed the previous Kung Fu class training and wish to advance their martial arts techniques.
Prerequisite: EXF 270

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Have enhanced the skills learned in EXF 270.
2. Have enhanced their standing at the advanced level.

EXF 280: Golf, 1 credit

Instruction in the basic principles of golf, along with a thorough understanding of rules and etiquette.

Goals and Objectives
By the end of this course, Northwood wants students to:

1. Know the basic grips and proper swing.
2. Know the proper way to use each golf club, as well as understand in which situation to use each club.
3. Know how to putt and chip around the green.
4. Understand and be able to apply golf's rules and etiquette while playing.
5. Understand golf terminology along with applying golf's basic fundamentals, rules, and etiquette in a final test at the end of the term.
6. Appreciate the potential value that golf can bring to their professional careers.

EXF 290: Racquetball, 1 credit

Instruction in the basic principles of racquetball, along with a thorough understanding of rules and etiquette.