YMCA Bethesda-Chevy Chase

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YMCA BETHESDA-CHEVY CHASE

PROGRAMS

Interested in Youth Programs?
Looking for information on Martial Arts, Dance, Gymnastics,
Youth Sports, Music Lessons
or Royal Academy of Dance Ballet?
Click here!

CLASS SCHEDULES

AQUATICS

Learn to Swim Week (ages 3-12, December 26,29,30,31 and Jan 2, 2008)

Take advantage of the school break and let your child get a jump on the summer swim season. This intensive five-day swim session facilitates the rapid learning of aquatic skills and provides fun and motivation.

Private Swim Lessons (all ages)

Individual lessons are a great way to complement your YMCA group lessons or for those with special learning needs or circumstances. Our instructors will work one-on-one with students following YMCA guidelines. People of all ages and ability levels are invited to take advantage of these private half-hour swim lessons. Click here to download a private swim lesson form.

Adaptive Swim Sessions

A 60-minute recreational session for individuals with mental or physical handicaps. There is no fee and membership is not required, however registration is mandatory.

Aquatic Birthday Party (ages 6+)

Plan your next party using the YMCA's indoor pool! We provide the pool and party room while you provide the food and activities! Fees include up to 25 children. Parties are held on Saturdays evenings from 4-9:30 pm. Call for availability.

Parent/Child Swim Lessons (ages 6 months-4 years)

Enjoy these water enrichment classes composed of lively songs, games, and acclimation activities suited to the developmental level of your child. Personal safety, parent education, and exercise will provide your child with basic swimming skills that will be helpful in future swim instruction.

Preschool Swim Lessons (ages 3-5, no parent participation)

We offer four levels of preschool swim lessons with a multi-tiered teaching approach, depending on the age. Choice of level depends on the skill and confidence your child has in the water.

Youth Swim Lessons (ages 6 and older)

This program is designed for children who have completed first grade or who are 6 years old. Classes are pupil-centered and use a problem-solving, guided discovery teaching approach with an emphasis on learning, not passing or failing. Each level is repeated until the required skills are mastered. Each level is divided into five components including personal safety, stroke development, water sports/games, personal growth, and rescue.

Teen Swim Lessons (ages 12-17)

Level I (Beginner)

For teens who have not had swimming lessons before or who are not comfortable in the water. Learn basic water skills in a relaxed, fun manner.

Level II (Advanced Beginner)

For teens who can swim a short distance in shallow water with their face in the water. Emphasis is on refining basic strokes and confidence in the water.

Level III (Intermediate)

For teens comfortable in deep water who want to improve their form and learn new strokes. Emphasis is on building endurance and mastering skills.

YMCA Swim Clubs (ages 7-16)

Competitive/Advanced Competitive Technique

For swimmers who are serious about setting goals and improving times. Must have good form in all four competitive strokes and strive to maintain conditioning for year-round or summer competition. Students are encouraged to participate in inter "Y" meets.

Adult Swim Lessons (ages 18 and older)

Our experienced instructors teach basic to advanced skills. Whether you are a new swimmer or just want to sharpen your swimming skills, join us!

Level I (Beginner)

For people who fear the water or have never taken a swimming lesson. Class emphasizes water adjustment, kicking, arm strokes, and confidence in deep water.

Level II (Advanced Beginner)

For people who can swim a short distance in shallow water with their faces in the water. Emphasis is on refining basic strokes and confidence in deep water.

Level III (Intermediate)

For those comfortable in deep water who want to improve their form and learn new strokes. Emphasis is on building endurance and mastering skills.

Level IV (Advanced Intermediate)

For people who can swim a length or two of several strokes. Emphasis is on building skills and endurance for swimming as a physical activity.

Stroke Development

Advanced stroke technique for those who want to improve efficiency, strength, and endurance. Great for triathletes and athletes training for Masters swimming.

Specialty Adult Aquatic Programs

Adult Stroke Clinic and Water Workout
(ages 20 and older)

A program designed for the serious adult swimmer who would like to compete in triathlons and Masters swimming events or just improve endurance and stroke mechanics while maintaining good health.

Pre- and Post-Natal Water Workout

Feel great exercising throughout your pregnancy while relieving stress and gaining strength and endurance. Attention is given to muscle groups used in childbirth. This unique program combines water and land exercise, offering a balanced workout. Mix and match our class offerings to fit your schedule!

Lifeguarding/Aquatic Rescue (ages 16 and older)

New classes forming. Please call the Aquatics Director at (301) 530-3725, ext. 2816, for more information.

Aquatic Fitness

Action Against Arthritis/Back into Shape
(no swimming)

This 45-minute class, which is designed for those with arthritis and other health problems, increases strength, flexibility, and joint mobility.

Early Aqua Exercise

Start the day with a 45-minute workout that improves cardiovascular fitness, muscle tone, and flexibility. This is a fun, choreographed workout to music.

Aqua Aerobics I (no swimming)

Enjoy exercise using water routines choreographed to music! This 60-minute class offers a great cardiovascular workout including an endurance and flexibility portion intended to strengthen and tone muscles. Heart rates are monitored.

Aqua Aerobics II

Tired of your same old exercise routine? Add some fun and pizzazz while you build strength, muscle tone, and flexibility with this creative and vigorous water fitness class. Participants must be comfortable in deep and shallow water.

Deep Water Aerobics

This 60-minute intense aerobic workout proceeds without risk of impact-related injuries. Use the water's natural resistance to increase cardiovascular endurance and strengthen and tone major muscle groups. A workout for those comfortable in deep water, it's the perfect addition to your cross-training regime. Float belts provided.

Pilates Circuits Water Aerobics

Come to the pool and get refreshed with Pilates. Enjoy an aerobic workout while working your muscles from head to toe by performing Pilates moves adapted for the water. Challenge your coordination, balance, flexibility, and agility while improving your posture.

Water Works

Turn on the water because water really works! The most intense class we offer, it uses body sculpting, interval training, and "aqua kick." This class combines strength training and aerobic conditioning with water resistance to give you an awesome overall body workout.

Senior Fit and Swim

Water exercises combined with length swimming, stretching, toning, flexibility, and range of motion exercises.

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YOUTH TENNIS

We offer classes for all levels from ages four and up. Through games, drills and other fun activities, students improve hand-eye coordination and tennis skills. Experienced students will advance through stroke instruction, game simulations, and competition.

Tikes (ages 4-5 by Sept. 1, 2008)

Pee Wee (ages 6-7 by Sept. 1, 2008)

Tikes/Pee Wee (ages 4-7 by Sept. 1, 2008)

Youth-Beginner/Intermediate
(ages 8 and older by Sept. 1, 2008)

Private and Customized Lessons

We also offer private and semi-private lessons or we can "customize" a class for a private group of three or four players. Arrangements can be flexible. For more information or questions, call the Program Director at (301) 530-3725, ext. 2808.

Juniors-Intermediate (ages 12 and older by Sept. 1, 2008)

Youth/Juniors (ages 8-15 by Sept. 1, 2008)

Junior Rising Stars (ages 11 and older by Sept. 1, 2008)

This eight-week session is for our more advanced and competitive players. All enrollments require instructor pre-approval. Tryouts may be required. Call Tony Szymczyk at (301) 530-3725, ext. 2808.

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YMCA BIRTHDAY PARTIES

The YMCA Bethesda-Chevy Chase/Ayrlawn offers fun and active parties for celebrating your child's birthday! All parties are held at the YMCA Ayrlawn Program Center except the "Splish Splash Pool Party," which is held at the YMCA Bethesda-Chevy Chase.

Clown'n Around Party! (ages 2-8)

Lovable, laughable, huggable Chipper the Clown will dazzle for one hour by doing magic tricks, making animal balloons, giving "tattoos," and face painting followed by 30 minutes of parent-coordinated party time.

Fantasy Storytime Party (ages 3-9)

Choose your favorite story and we will read it and create a game, an activity, and a craft project based on the story. Party consists of 60 minutes of story-time fun and 30 minutes of parent-coordinated party time.

Rock Wall Birthday Bash! (ages 7 and up)

Participants will receive instruction in climbing safety and technique. All gear is provided. Party consists of 90 minutes of climbing and 30 minutes of parent-coordinated party time.

Tumbling Fun Gymnastics Party! (ages 5 and up)

Get ready for fun, movement, and exercise! We provide the facility, staff, and fun while you provide food, drinks, and the birthday child!

Sports and Games Party! (ages 4 and up)

Have you heard of the new games Flag Tag or Everybody's It? Or how about the old favorites of soccer or kickball? This party is chock full of action, movement, and fun. We even play a game that you've invented! Party consists of 60 minutes of games and 30 minutes of parent-coordinated party time.

Arts and Crafts Party! (ages 6 and up)

Focusing on one of three available themes, our party leader will direct the children in creating a colorful keepsake to remember your child's special day. Party includes 45 minutes of craft fun and 45 minutes of parent-coordinated party time.

Splish Splash Pool Party! (ages 6 and up)

Plan your next birthday using the YMCA's indoor pool! We provide the pool and party room while you provide the food and birthday activities!

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ADULT ENRICHMENT

Handcrafts

Have fun and make new friends while working on your favorite handcraft. Bring crochet, sewing, knitting, or your latest handiwork project and enjoy working with others, exchanging ideas, and sharing expertise. For more information, call the Wellness Director at (301) 530-3725, ext 2807,or e-mail Kevin at kswann@ymcadc.org.

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ADULT TENNIS

Classes held at both the YMCA Bethesda-Chevy Chase and YMCA Ayrlawn outdoor tennis courts. This fall we offer tennis group classes and private instruction for students from beginner to advanced levels. Programs are designed to develop and improve basic strokes and fundamentals as well as cover techniques and strategies for singles and doubles play. Classes are organized by levels using the NTRP (National Tennis Rating Program). Interested in Private Tennis lessons? Contact Tony at tszymczyk@ymcadc.org.

YMCA Bethesda-Chevy Chase Tennis Staff

Rick de Voest
Rob Millwater
Tony Szymczyk

Beginner 1 and 1+

These one and one-half-hour classes are structured to include lecture, demonstration, stroke fundamental instruction, drills, and practice. Singles and doubles play, rules, and scoring are introduced.

Beginner 2 and Intermediate 1

Classes are two hours long. The first hour reinforces fundamental strokes and mechanics through drills, games, and practice. The second hour focuses on learning singles and doubles through supervised play.

Private and Customized Lessons

We also offer private and semi-private lessons or we can "customize" a class for a private group of three or four players. Arrangements can be flexible. For more information or questions, call the Program Director at (301) 530-3725, ext. 2808.

Intermediate I and 2

Classes are two hours long. The first hour focuses on stroke production, strategy, and game simulation and play. The second hour focuses on supervised singles and doubles competition/play.

Stroke Production

Classes are one hour and 15 minutes or one-and-a-half hours and will concentrate specifically on drills and instruction to improve strokes and court movement and coverage. For Beginner 2 and Intermediates.

Doubles Drills

Classes are for intermediates and are one hour and 15 minutes. Students will participate in a multitude of drills that emphasize winning doubles play as well as strategy, shot selection, and court positioning/coverage.

Tennis Workout, Stroke of the Week,
and Adult Tennis Ladder

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HEALTH AND WELLNESS

Our Health and Wellness Program encompasses a wide variety of classes and individualized training sessions. Fitness programs are free to Full Privilege Members unless stated otherwise. For questions regarding group fitness classes, extension sites, massage, babysitting, personal training, FitLinxx(R), strength training, and individualized fitness, call the Wellness Director at (301) 530-3725, ext. 2807. All programs are designed for healthy individuals.

CardioStrength and Free Weight Rooms (ages 16 and older)

How do you want to work out? Run on a treadmill? Pedal a bike? Maybe you want to build some muscle? Tone your body? We have an assortment of cardiovascular equipment, selectorized strength machines, and free weight barbells and dumbbells. You must be 16 or older or have successfully passed the Teen Weight Training class to use the CardioStrength and Free Weight rooms.

CardioStrength Room Orientation (ages 16 and older)

Learn to use the cardiovascular and strength equipment safely and successfully by taking advantage of this orientation, which consists of three sessions of about 20 minutes each. Sign up at the facility access desk for appointments. You must be 16 or older or have successfully passed the Teen Weight Training class to use the CardioStrength and Free Weight rooms.

FitLinxx Center (ages 16 and older)

Get the workout of tomorrow today at our YMCA FitLinxx Center. Let our FitLinxx trainer design a personalized program for you using selectorized strength equipment and various cardiovascular pieces. Your workout is tracked by computer, making the equipment easy to use while helping you to meet your fitness goals. Come and take our orientation to help you along the path to healthier living. Pick up a registration form at the FitLinxx Center or facility access desk, fill it out and return it, and a trainer will call you to make an appointment. You must be 16 or older or have successfully passed the Teen Weight Training class to use the FitLinxx Center. For more information, call (301) 530-3725, ext. 2817.

FitLinxx Center Orientation (ages 16 and older)

This is a one-time meeting with a FitLinxx trainer to help design a personalized fitness program using selectorized strength equipment and various cardiovascular pieces. Your workout is tracked by computer -- no more workout cards! Click here to download a Fitlinxx registration form.

Personal Training -- Individualized

Need to get in shape for a sport or specific event? Need some extra help or motivation to lose weight? Do you have special needs -- bad back, arthritis, bad knees? Or do you just need to give your exercise routine a shake-up? Our staff of nationally certified personal trainers can tailor any program specifically to your needs. Sessions run about one hour and are by appointment. For more information, call (301) 530-3725, ext. 2824. Interesting in booking Personal Training sessions? Contact Jessica at jswitzer@ymcadc.org.

Personal Trainers at YMCA Bethesda-Chevy Chase

Mia Eriksson-Knightly
Tatayana Belyayeva
Christine Kramer
Maggie Lutsky
Christelle McDonald
Marco Orellana
Glen Palmer
Laurie Schott
Sharon Shapiro
Barbara Shaw
Nancy Wiley

Massage

Massage isn't just a luxury, but is an important tool that can improve your quality of life as well as an excellent form of stress reduction. Massage times are available daily, however, appointments must be made by phone or in person between 10:00 a.m. - 6:00 p.m., Monday - Friday. Call (301) 530-3725 for pricing and information. Interested in booking a massage? Contact Kim at kharris@ymcadc.org .

Gale Wetmore
Eliane Lima

Blood Pressure Screening

The YMCA offers free blood pressure screening every Tuesday from 2:30 p.m.-3:30 p.m. in the lobby.

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GROUP HEALTH AND WELLNESS

We offer a variety of programs to accommodate all your cross training needs and interests! All YMCA instructors are nationally certified.

Aerobic Wellness Classes

Each program provides a unique style of exercise performed to music. All classes are one hour and mixed level unless otherwise noted.

Cardio Kickboxing

A complete upper and lower body workout incorporating boxing, kicking, and athletic moves.

Boxing

Enjoy this exciting and challenging class by learning boxing techniques the professional boxers use. This great cardio workout includes jump rope work. Please note that this is NOT a self-defense course.

Dance 'n' Tone

Easy-to-follow choreographed dance aerobics, plus a complete muscle-toning segment.

Hi/Low Impact Aerobics

A cardiovascular workout incorporating both high impact moves (jogging, jumping) and low impact moves (one foot remains on the floor at all times). Instructor demonstrates both variations in this class.

Low Impact Aerobics

A strong cardiovascular workout minimizing lower body impact followed by a short muscle toning segment.

Step

A cardiovascular workout stepping on/off a height-adjustable platform followed by a short muscle-toning segment.

Step I (Beginner): Basic skills with an emphasis on simplicity and repetition.

Step II: Previous stepping experience, challenging patterns introduced.

Step III: Advanced stepping skills with high intensity moves.

Step 'n' Sculpt: Half the class is Step and half the class is muscle conditioning.

Interval Step 'n' Sculpt: Basic Step skills combined with strength training to keep your heart rate at an aerobic level.

Indoor Cycling ... The Y Way

Come join other adults in an awesome workout on stationary bikes. You will experience a high-energy cardio workout geared toward mountain biking and road riding. This is your opportunity to keep fit safely and without impact.

Non-Aerobic Wellness Classes

These programs focus on muscle conditioning and flexibility and do not include any cardiovascular exercise. Music provides a rhythm for the movements.

Absolution

Because you can't always be good! Strengthen and define your abdominals, back, and gluteus. Get the results you have been looking for, including better posture, improved appearance, stronger low back, and abdominals, and prevention of lower back problems. This hour-long class includes serious abdominal work with added concentration on low back, hips, and gluteus.

Body Sculpting

A muscular strength and endurance workout using free weights, elastic tubes, Body Bars, stability balls, and your own body weight for resistance. Does not include an aerobic segment.

Strong, Stretched, and Balanced

Improve strength, flexibility, and balance while emphasizing good postural alignment and relaxation.

Power Sculpt and Flexibility

A very intense, high-energy muscular strength, endurance, and flexibility workout using free weights, elastic tubes, Body Bars, stability ball, and steps. This class will challenge your cardiovascular fitness, muscular strength, and flexibility.

Nordic Walking

This low-impact, easy-to-learn, easy-to-start sport is being introduced all over the world and your YMCA has it for you. Nordic Walking is a form of walking using modified ski poles. If you are looking for a way to improve your stride, your speed, or your upper body strength, this is your workout! Come prepared to work out in any kind of weather and learn the power of the LEKI(TM) walking poles.

Aerobic Center Classes

More than 60 classes a week to choose from! Aerobic Center Classes are limited to 25 participants per class.

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EXTENSION SITE CLASSES

More than 25 classes to choose from at the extension sites listed below! Click here for a schedule.

Chevy Chase Presbyterian Church
1 Chevy Chase Circle, NW, Washington, D.C.

Body Sculpting
Dance 'n' Tone

Friendship Heights Village Community Center
4433 S. Park Avenue, Chevy Chase

Fit-4-Ever

Potomac United Methodist Church
S. Glen and Falls Road, Potomac

Dance 'n' Tone

Concord-St. Andrew's United Methodist Church
5910 Goldsboro Road, Bethesda

Dance 'n' Tone
Dance 'n' Tone for Seniors

Whitley Park
5450 Whitley Park Terrace, Bethesda

Body Sculpting

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SPECIALIZED HEALTH AND WELLNESS

Basic Training

Looking for a way to change your habits and get in shape? Come to the YMCA to get motivated by our drill-sergeant-wannabe instructor. You will use cardiovascular, strength, and flexibility training to build a full exercise program. No matter what shape you're in, you will be able to complete the program successfully.

Back on Track with Strollers

Looking for a way to get your pre-baby shape back? Join us on the track and work out with your baby.

Intro to Belly Dance

Learn the basics to great hip movements, shoulder shakes, and shimmies with this traditional Middle Eastern dance. Great for all fitness levels.

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MIND/BODY HEALTH AND WELLNESS

Pilates-Based Mat Exercises

Coordination, balance, flexibility, joint stability, agility, and improved posture are achieved and maintained through the series of exercises developed by Joseph H. Pilates. Working on the mat, the body supplies its own resistance to movement by way of gravity. The exercises require control and concentration, working the mind and body.

Pilates Mat with Props

Add variety to your mat work by using balls, bands, or Magic Circle to further challenge your body, especially the abdominals, buttocks, and legs. Prior mat experience required.

Yoga

Increase energy, stamina, muscle strength, and flexibility. Learn a complementary series of physical postures, breathing, deep relaxation, and meditation derived from an ancient system of holistic health and self-actualization.

Meditation

Strengthen, stretch, and integrate the mind, body, and spirit through self-awareness, exercise, and mindful practices. This class will help you learn to enhance health and well-being, manage stress, and achieve deep relaxation through the study of the healing arts of mind-body-spirit as they apply to you.

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YOUTH/TEEN HEALTH AND WELLNESS

Yoga for Teens (ages 12-16)

Focused minds and thoughtful bodies come together through independent and group activities that stimulate teens' physical strength, emotional balance, and social confidence. Classes integrate yoga poses, flowing sequences, breathing exercises, relaxation techniques, and creative reflection.

Teen Weight Training (ages 13-15)

Here is an opportunity for teens to exercise in the YMCA's strength training facilities. This program emphasizes safety, technique, and weight training etiquette. Upon successful completion of a practical and written segment, graduates (who are Full Privilege members) will be allowed to use the CardioStrength and Free Weight rooms and the FitLinxx (R) Center independently.

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SENIOR HEALTH AND WELLNESS

Fit-4-Ever (ages 65 and up)

Feel better, have fun, and make new friends! Improve your posture, balance, coordination, range of motion, and flexibility. Perfect for men and women.

Dance 'n' Tone for Seniors

Easy-to-follow choreographed dance aerobics, plus a complete muscle-toning segment. A great workout for those who prefer to exercise at a slower pace.

Easy Does It

Gentle chair exercise for any fitness level. If you are challenged with Parkinson's, arthritis, fibromyalgia, or a bad back, this could be the class for you. For more details, call (301) 530-3725, ext. 2826.

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YOUTH & FAMILY SERVICES

YMCA Youth & Family Services, a service of the YMCA of Metropolitan Washington, is a community service program. Our prevention and early intervention programs serve youth and families who live or attend school in the greater Bethesda-Chevy Chase, Potomac and Cabin John communities. For more information on the services we provide click here.

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VOLUNTEER

YMCAs are among the nation's leading volunteer organizations. Our volunteers are the backbone of our organization. Their time and talent go a long way. Every hour spent as a YMCA volunteer translates into the caring attention a child or teen needs to grow up healthy, happy, strong, and successful.

If you are interested in volunteering at the YMCA Bethesda-Chevy Chase, please fill out the volunteer opportunities described in more detail to ensure the best match within the YMCA. No matter how you choose to volunteer, you make a big difference as you work with others to create a feeling of connected community. If interested or to learn more about volunteer opportunities, click here or call (301) 530-3725.

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For further information on these and other programs offered at the
YMCA Bethesda-Chevy Chase, please download our
Program Guide or call (301) 530-3725.

If you have any questions or would like
more information please call the
YMCA Bethesda-Chevy Chase at (301) 530-3725.

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YMCA Bethesda-Chevy Chase

9401 Old Georgetown Road, Bethesda, MD 20814
Tel: (301) 530-3725 Fax: (301) 493-9389

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