When signing up for class, students will fill out a questionnaire that will identify goals, interests, and other information that will help design the best program for each individual.

At the beginning of the program, cardiovascular endurance, strength, muscular endurance, flexibility, agility and speed will be assessed. Students will be evaluated again at the end of the season to see how they have improved.

IMPORTANT NOTE: Although everyone is expected to participate actively, one of the basic tenets of the class is that students neither compare nor compete with other students. Each person is unique, and the evaluation is only used for the students as a baseline to direct their individualized program and to see how much they improve by the end of the season. Evaluation exercises are modified to meet what the individual student can do. For example, if the student cannot or does not like to run, s/he will do something else -- walk, bike, row or use the elliptical trainer. If s/he cannot do a chin-up, s/he will do modified chin-ups. Students should not worry. The great thing about an individualized program is that they’ll take ownership of it, and they’ll monitor the intensity and effort of their own participation during each class. Just like in other classes, the more they put in, the more they will gain. For example, students can challenge themselves at a high fitness level if they’re getting ready for a varsity team.

1. Start each class with a 4-6 minute relaxation breathing exercise while listening to relaxing music.

2. Warm-up for 5 minutes and practice a routine of dynamic stretches afterwards.

3. Exercise according to an individualized program.

4. Cool-down and stretch

Once a week, students will participate in Interval Training. Designed to improve muscular endurance and mental toughness, intervals are a combination of short duration, high intensity cardiovascular exercises followed by a period of rest.

Connect to your potential: the program of physical and mental strategies is designed to help each student connect to his/her physical and mental potential.Aerobic and muscular endurance; strength; flexibility; speed; power; balance; and mental perseverance and resilience.

Process-focused development: conditioning and classroom sessions are planned as a developmental progression based on ongoing individual assessment of student’s physical, mental, emotional, and social goals and challenges.

Personalized approach: expectations, activities, and goals for each session are modified according to the results of ongoing assessment.

100% participation: students engage fully in an appropriate activity during class.If a student is not physically able to participate, s/he does another activity such as a relaxation CD or reading.

Safety always: safety protocols are taught and monitored continually.

Self-competition paradigm: students compete with themselves, not with other students in the class.

Honor uniqueness in a supportive environment: peers respect and encourage each other in the effort to develop all the components of fitness.

High expectations: the class tone sets high expectations for effort based on each student’s ability, interest, and motivation.

Foundation of wellness: the program teaches and provides practice for physical (exercise), mental (stress management), and lifestyle (sleep and nutrition) habits to support health and well-being.

In the Fitness Center, students will be expected to follow the rules and safety guidelines at all times.