FitWell Courses

Archery

FITWELL 289

Master all aspects of safety and the basic fundamentals of recreational archery including stance, draw and release. Fine-tune your shooting skills so you can teach archery. Discover how to build and maintain archery equipment. Test your newly acquired skills at the end of the course with a friendly in-class competition.

Backpacking

FITWELL 294

Understand and practice the basics of backpacking including: equipment, clothing, shelter, food, fires and personal safety. This adventure course incorporates outdoor knowledge culminating in an overnight required backpacking experience. Practical applications and demonstrations will show you how to pack and carry equipment/supplies over a predetermined route.

Meets online asynchronously and includes a trip off-campus.

Badminton

FITWELL 295

Play the second most popular sport in the world! Badminton can be played by all age groups and enjoyed at various skill levels. Develop quick reflexes & stamina while trying to keep the shuttle from touching the ground. In this class you will practice how to: serve, drive, net shot, and smash. Learn strategies for playing singles and doubles.

Basketball

FITWELL 176

Improve your skills through drills and basketball games. The course includes instruction on how to warm up and stretch correctly, practice drills, and in-class basketball games.

Basketball, Coaching Philosophies

FITWELL 295

Cover the following areas in this class: offensive strategies, types of defenses, motivational techniques, developing practice plans and schedules, current coaches visiting for lecture and Q&A sessions, how to breakdown film study, how to critique different statistics in coaching, and the importance of conditioning and weight training.

Beach Flag Football

SPT&REC 295

Beach Volleyball

SPT&REC 295

Get outside this summer and earn credit in Beach Volleyball at Bradford Beach! Obtain a working knowledge of the rules and regulations of beach volleyball. Learn and improve fundamental skills such as: serving, passing, setting, hitting, blocking, and defense. This is a Beginning Beach Volleyball (Co-ed 6’s) class.

Beginning SCUBA

FITWELL 126

Gain an introduction to scuba through academic, confined water, and open water training. During training sessions, you will learn how to assemble, operate, and break down scuba systems. Develop basic scuba skills such as: mask and regulator cleaning, emergency air management, and dive planning. This is the first class to take for Scuba and Diving Classes. This class is prerequisite for all other UWM scuba or dive classes (if you don’t take this class you must already have a PADI Open Water Diver or qualifying certification to take other scuba or dive classes).

Prerequisites:
Students must be able to swim 200 yards without stopping and tread water for 10 minutes.

Billiards & Pool

FITWELL 289

Develop basic pool shooting skills and have fun while earning one credit. Become competent in various shooting techniques and strategies. Topics covered include equipment bridges, stroke, sighting, target, banking, and 8-ball and 9-ball rules.

Online asynchronous only. Intermediate and Advanced classes offered as well. 

Billiards & Pool, Intermediate

FITWELL 289

Review fundamental and advanced Billiards techniques. Hone in on your skills and explore the rules & games of straight pool, 10 Ball, 7 ball, one pocket, bank pool and more! Participate in 1-2 class tournaments.

Prerequisites:
No prerequisite is required, but taking “Billiards & Pool” at UWM or previous experience is recommended.

Bowling I or II

FITWELL 161 or FITWELL 162 (for Bowling II)

Bowling I: Learn basic bowling skills, etiquette, basis form, manual scoring and equipment. Go over athletic pose and parts of the lane, bowling history and how to qualify for a tournament. The final will include an in class tournament.
SPT&REC 161 (Summer)

Bowling II: Hone in on your bowling skills from Bowing I. Improve your game with different releases and grips. Adapt to changing lane conditions and to using different bowling balls. Play different games & use various advanced techniques to improve your overall skills.

Boxing Conditioning

FITWELL 296

Use a similar workout as boxers in this exercise class. Learn strategies and form for basic punches, blocks and light sparring. There will not be any actual fighting in this course.

Brazilian Jiu-Jitsu I or II

FITWELL 293

Brazilian Jiu-Jitsu I: Take Brazilian Jiu-Jitsu with Pura Vida owners (black and brown belts in Brazilian Jiu Jitsu and MMA fighters). Brazilian Jiu-Jitsu is a martial art, combat sport and a self-defense system that focuses on grappling and ground fighting. The art was derived from the Japanese martial art of Kodokan judo in the early 20th century. Explore seven different positions and become comfortable with transitioning from position to position. Study various techniques and focus on maintaining physical control of your opponent while achieving mental clarity during high intensity situations.

Brazilian Jiu-Jitsu II: Expand your knowledge and skills from Brazilian Jiu Jitsu 1, while emphasizing the mental strategies needed in implementing various attacks and defenses. As Brazilian Jiu Jitsu is an ever-evolving art form, this course will begin to explore your ability to create your own unique style. The instructor will demonstrate techniques and then have each student perform them in a slow and controlled fashion while he or she stands by to assist and direct.

Breathwork – Wellness, Vitality and Stress Reduction

FITWELL 298

This course offers an experiential introduction to various breathwork practices. Breathwork is any type of breathing practice that brings awareness or conscious control to the breathing patterns. These practices can benefit physical, mental or emotional well-being. Some of the practices are very practical, such as regulating the qualities of breath for optimal functional breathing. Others techniques come from ancient meditation traditions such as yoga, eastern medicine and shamanic practices. This course will be an exploration of a variety of breathing practices that can reduce stress and bring about relaxed, meditative and energized states of being.

Canoe Camping

FITWELL 294

Discover how to plan and pack everything to camp using canoes as a primary form of transportation. Everything from personal clothing, gear, shelters, setting up a campsite, preparing food and proper canoeing techniques will be reviewed. This class ends with an overnight trip to a campsite in northern Wisconsin.

Cardio Kickboxing

FITWELL 296

Learn proper technique and improve your cardiovascular and muscular systems through repetition and intensity. This course will offer a variety of cardiovascular training activities combining punches and kicks to take your physical fitness to the next level. Advanced offered as well. 

Chess: Focus on Tactics

FITWELL 289

Cover a basic understanding of chess including the three primary phases: Opening, the Middle game, and the End game. An overview chess history and nomenclature will be given. Further develop your critical thinking and problem solving skills while improving your chess playing ability! Chess translates extremely well to online play. Competitive tournament chess has now moved online & so has this class!

Cooking Healthy Foods

FITWELL 291

Gain a basic knowledge of healthy food choices, and preparation techniques. Recipes are based on classical techniques with attention to low fat cooking principles and some vegetarian cooking.

Online asynchronous.

Dance: Ballroom Dance I

FITWELL 130

Develop a functional understanding and practice of the Waltz, Foxtrot, Tango, Rumba, Cha Cha, and Swing! A brief history of each style will be given. Two weeks/4 class periods will be spent on each style, with a review period during midterms and again during the last week of classes. This class does not meet during finals week. No dance experience required.

Dance: Salsa, Merengue, and Bachata

FITWELL 292

Learn basic, functional understanding of Salsa, Merengue, and Bachata dance styles; all originating from the island of Puerto Rico. At the end of the course, you will be able to recognize different musical rhythms and styles of all dances, and dance accordingly. A brief history of each will also be given. About 3 weeks will be spent on each dance style, depending on the speed and flow of the class. All three will be covered, with a review period at the end of the 8 week class.

Deep Stretch Yoga

FITWELL 296

This course will target undoing the impacts to the body within student life. Through a physical slow-moving yoga practice we will stretch the areas of the body that contract after sitting for long periods of time in front of screens. Students will also explore breathing and meditation techniques to help reduce stress and regain optimal focus throughout the semester.

Digital Photography: Fundamentals

FITWELL 291

Learn the basics of digital photography fundamentals to provide consistent and pre-visualized image results (composing). Understand f-stop, shutter speed, ISO, focal length, and auto setting so that photography results are predictable and expected. This course is designed for those with very little or no knowledge of photography.

East Indian Vegetarian Cooking

FITWELL 291

Explore East Indian Vegetarian cooking while learning about Indian culture and it’s roots in Ayurveda (using Food as Medicine). Topics include: Indian spices, vegetables, rice beans Paneer (Indian Cheese), Ayurvedic Cooking, and making a vegetarian meal.

Fitness and Wellness for Life

FITWELL 296

This 16-week course is designed to teach the student the fundamentals of exercise and nutrition as a lifelong form of healthy living. After completing introductions and going over syllabus information, there are 6 units that cover the 6 chapters we’ll be using in the textbook. Units typically include reading assignments, quizzes, and videos.

The last unit consists of the final exam. All unit work is due on Sundays by 11:59pm, Details of each unit will become available on Monday following the Sunday in which the previous unit ends.

Floral Design, Introduction

FITWELL 291

Gain hands on experience in the proper care of fresh flowers, and comprehend the value of colors and use of depth with fresh and silk flowers. Learn the names and origin of various flowers and how they are obtained. Experiment with various styles and appropriate flowers. Possibly includes a trip to the florists’ wholesale house.

Golf

FITWELL 166

Learn the fundamentals and basic knowledge of the game of golf; combining instruction and practice times. This class includes: putting, shipping, pitching and wedge shot, full swings and Golf rules and etiquette. You will come away with a better swing and golf game!

Handball I or II

FITWELL 179 or FITWELL 295 (for Handball II)

Handball I: Gain a good physical workout playing Handball! Class starts with basic strategies and how to properly stroke the ball with either hand. Official rules and regulations are reviewed and the class ends with a tournament run for and by the students in the class.

Handball II: Advance your Handball skills and knowledge of the game, rules and regulations. Pre-requisite: Handball I at UWM or handball experience. The class assumes basic skills of proper stroking of the ball with either hand. The class ends in a tournament run for and by students.

Hiking Wisconsin State Trails

FITWELL 294

Discover Wisconsin’s southeastern trails. Experience numerous trails varying in difficulty and solitude. Explore pine forests, crystal clear lakes, rolling farm fields, sandbars, islands and river bluffs. The quiet trails serve as a training ground for beginning hikers and backpackers. An overview of map instruction and history, wildlife on the trail will be covered. First class at Plymouth Church then other classes on various trails. The class runs for two months (Oct-Nov or April-May).

Meditation & Relaxation, Introduction

FITWELL 298 (Fall) / SPT&REC 298 (Summer)

Reduce stress with an online Introduction to Meditation and Relaxation. An overview of basic mindfulness meditation practices will be explored with various techniques and skills to improve breathing and overall relaxation. Discussion and practice will be included.

Meditation in the 21st Century

FITWELL 298 (Fall) / SPT&REC 298 (Summer)

Excel in the face of stress within the 21st century with this online meditation class. Each session provides experiential relaxation and/or meditation. Release stress from your day and learn skills to develop your own meditation practice.

Meditation with a Touch of Yoga

FITWELL 298

Study the ancient psychology, research and science of Astanga Yoga (Himalayan tradition). Review step-by-step instructions in the practice of meditation. In this intermediate class you will learn stress reduction exercises, importance of diet, and intermediate breathing techniques with the goal of clearing your habitual tendencies and enhancing your awareness of body and mind.

Meditation, Mindfulness & Stress Reduction

FITWELL 298

This beginning-level course includes instruction in the basic practices of meditation and an introduction to the underlying philosophy and psychology of these practices. The goal is to provide students with all the tools necessary for managing stress, learning mindfulness techniques and practicing meditation. The course is a combination of lecture, discussion and in-class guided practice.

Students will learn how to use breathing as a means of present moment awareness (mindfulness) and quieting the mind, and relaxation practices which are helpful for calming both body and mind. All of the practices are taught as a preparation for meditation. In addition, students learn how to use a simple mantra as a tool for focusing the mind and accessing/deepening the meditative state.

Meditation: Be Kind to Your Mind

FITWELL 298 (Fall) / SPT&REC 298 (Summer)

You will explore the practice of mindfulness meditation as a tool to increase well-being. We often relate to what is going on in our minds with a sense of struggle, lack of respect, and a lot of judgment. Mindfulness refers to our ability to be fully present, aware, and not overly reactive toward what is going on in us or around us. And mindfulness practice refines our awareness, so we can meet our experience with kindness, while gaining calm, focus, and clarity. Mindfulness meditation helps us live “in the moment,” and learn how to let go of negative thinking, self-judgment, and doubt, as well as the worries and stress that go along with these states of mind. Spending even a few minutes in mindfulness meditation can restore your calm and inner peace.

Meditation: Calm Fear and Stress with Kindfulness

FITWELL 298

Kindfulness is combining the practices of mindfulness and self-compassion to help us learn skills to cope with fear, stress and burnout. Mindfulness helps you learn to accept yourself for the person you are. Self-Compassion means being kinder to yourself when you are facing stress, challenges, and fears. Research has shown that practicing kindness and compassion soothes experiences of fear and stress, while self-critical thoughts tend to intensify them. Studies show that when you meet your imperfections, stresses and fears, with mindful kindness you enjoy life more and achieve your goals with less burnout. When you learn to accept yourself, it is easier to accept others, and when you are kinder to yourself you also become kinder and more connected to others.

Meditation: Mind Body Awareness

FITWELL 298 (Fall) / SPT&REC 298 (Summer)

How do your thoughts – positive or negative – affect your physical body? Learn skills and techniques to become better aware of your thoughts and how to use them to increase control. Multiple approaches will be utilized throughout this online class. Concepts in meditation and yoga will be discussed.

Meditation: Resilience in College & Beyond

FITWELL 298

We will study our bodies, minds, and spirits learning how to determine what can fragment whole self-experiences. We will look at ways of increasing beneficial personal habits/disciplines in order to work toward having more whole awareness of self which sets the base for more resiliency when life gets stressful. The tools can be applied in any stage of life (in college and beyond). This class will be part lecture and part practice/movement based.

Meditation: Rewire Your Anxious Mind for Peace

FITWELL 298

Mindfulness can help reduce anxiety and depression and build inner strength and resilience so that future stressors have less impact on happiness and physical well-being. This class will give an overview of the science and skills behind mindfulness and how it helps anxiety, panic and depression.

Mixed Martial Arts Conditioning

FITWELL 293

Mixed Martial Arts is the fastest growing sport in the US. It combines martial art disciplines into a fast paced and exciting combative sport. Become familiar with the fundamental techniques preformed in mixed martial arts competition. Increase your confidence and learn techniques for thinking fast in dangerous situations. Learn basic principles of wrestling (takedowns & escapes), judo (throws), and Brazilian Jiu Jitsu (submissions) & train in kickboxing. This class involves partner work with dummies using focus mitts, boxing gloves & close supervision to ensure proper technique & safety.

Muay Thai Kickboxing

FITWELL 296

Learn proper technique and improve your cardiovascular and muscular systems through repetition and intensity. This course will offer a variety of cardiovascular training activities combining punches and kicks to take your physical fitness to the next level.

Physical Conditioning

FITWELL 110 (Fall) / SPT&REC 110

Racquetball I

FITWELL 180

Gain a good physical workout playing Racquetball! Official rules and regulations are reviewed. Learn the fundamental skills and techniques of court play including grips, serving, forehand, backhand, positioning, shot selection and more.

Rock Climbing, Basic

FITWELL 294

Firmly grasp the basics of top-rope rock climbing. A strong emphasis on climbing safety will be maintained throughout the course. Regular opportunities will be given to practice important skills such as knot tying, belay, setting up anchors, and how to prep for a trip. Required trips include climbing at Devil’s Lake State Park and Boulders Climbing Gym. No previous experience is required. Advanced class offered as well. 

Running for Fun and Fitness

FITWELL 295 (Fall) / SPT&REC 295 (Summer)

You will learn the fundamentals of running as a lifelong form of exercise, recreation, and/or competition. Designed for the novice or recreational runner at any level. The instructor will act as your ‘virtual running coach’ and will recommend a weekly training plan for each runner based on goals, physical condition, time availability, and other relevant criteria. The class includes video lectures, weekly discussion activities, a personal running journal. You will complete ‘homework’ of running on your own time in accordance with the personalized plan.

Running, Introduction to

FITWELL 295

Participate in running activities and learn about different training techniques. Develop the proper form and safety for running, learn the basic muscle groups involved in running and become familiar with running terminology, and gain exposure into the health and lifestyle benefits of running.

Sailing

SPT&REC 289 (Summer)

During on-the-water dryland classes you will learn: rigging, how to steer the boat, come-about (turn the boat when heading toward the wind), jibe (turn the boat when heading away from the wind and then make full circles), perform person-over-board rescue maneuvers and approach and leave docks/moorings under various wind conditions/orientations. Lessons are arranged on an individual basis. After the first class, all instruction will take place at the Sailing Club at UWM dock location on the MKE Community Sailing Center.

SCUBA: Dive Theory, Advanced (PADI specialty class)

FITWELL 289

The Advanced Dive Theory Distinctive Specialty is a non-diving, knowledge development program for divers or non-divers interested in expanding their understanding of dive theory. The course is designed to run in conjunction with the PADI Advanced Open Water course, though the advanced open water dives are not required for the Advanced Dive Theory certification. This class covers the following topics: dive physics, diving and human physiology, equipment, decompression theory and the RDP, general dive skills and environments.

Prerequisites:
PADI Open Water Diver certification (UWM Beginning Scuba, FITWELL 126, plus open water dives) or equivalent.

SCUBA: Diver – Open Water, Advanced

FITWELL 289

The PADI Advanced Open Water course is designed for those who have completed their PADI Open Water Dive course (Beginning Scuba) and wish to get professionally supervised experience in areas such as deep navigation, wreck, boat, night, search and recovery, buoyancy, and multilevel diving.

The first class to take is Beginning SCUBA. This is the 2nd SCUBA/Diving Class.

Prerequisites:
PADI Open Water Diver certification or equivalent from another scuba training agency. Recent diving experience.

SCUBA: Diving-Enriched Air (Nitrox) (PADI specialty class)

FITWELL 289

Learn Enriched Air Nitrox (EANx) dive theory and techniques. EANx is quickly becoming the breathing gas of choice for recreational divers who want to increase allowable bottom time, shorten surface intervals, and increase the number of repetitive dives permitted. View the PADI Enriched Air Diver video, attend classroom sessions on enriched air diving theory and techniques, pass the EANx Specialty Exam, and perform simulated EANx dives in a pool.

Prerequisites:
PADI Open Water Diver certification (UWM Beginning Scuba, FITWELL 126, plus open water dives) or equivalent.