UCSF Fitness & Recreation Catalog - Fall 2013 by UCSF Fitness & Recreation

october-december 2013

campuslifeservices.ucsf.edu

find your center

campuslifeservices.ucsf.edu

welcome I caught a short segment of Dr. Phil recently that made me think about the barriers we face everyday in reaching our potential. Dr. Phil says becoming the “star of your life” means physically, emotionally, and spiritually putting ourselves first. For many, that is easier said than done.

Personal Training TRX page 9

Set a reachable goal for yourself. Whether it’s weight loss, stress reduction, or increased flexibility, manageable small changes in your regular routine can begin to change the quality of your life. Finding something new and keeping it fun and simple will increase the likelihood of reaching your goal. Fitness & Recreation has many ways to motivate and inspire you to reach your potential. Ease into our Mind/Body classes to start changes in your routine. Your health is priceless. Be the star in your own life and begin by putting yourself first.

Youth Aquatics page 12

Gail Mametsuka, Director, UCSF Fitness & Recreation

Like us on Facebook facebook.com/UCSFFitnessRecreation

Outdoor Programs page 26

Free UCSF Mobile App Get easy access to Fitness & Recreation schedules, hours, Group Fitness class sign-ups, and more. Download for free at Google Play or the iPhone App Store now!

our mission is to enrich the human spirit, quality of life, and community at UC San Francisco

how to reach us

whatâ&#x20AC;&#x2122;s inside

Millberry Fitness & Recreation Center UCSF Parnassus Campus General Information: 415.476.1115 Sonia Miller, General Manager Member Services: 415.476.0348 500 Parnassus Avenue-Level B1 San Francisco, CA 94143-0234 millberry.memberships@ucsf.edu

programs and services are open to the public

Bakar Fitness & Recreation Center UCSF Mission Bay Campus General Information: 415.514.4545 Greg Whisman, General Manager Member Services: 415.476.5646 1675 Owens Street San Francisco, CA 94143-3000 bakar.memberships@ucsf.edu

UCSF Camps and Youth Programs

14-15

Recreational Sports

16-18

Massage Services

Pilates

22-24

Outdoor Programs

25-28

Registration Waiver and Form

29-30

General Information Hours of Operation: Monday-Friday 5:30 am-10:00 pm Saturday-Sunday 7:30 am-8:00 pm campuslifeservices.ucsf.edu

Registration and Contact Information

Group Fitness Classes

4-6

Membership

Personal Training

Adult Aquatics

10-11

Youth Aquatics

12-13

7 8-9

register online Use the digital catalog to browse and register. Visit our website to get started: campuslifeservices.ucsf.edu

Group Fitness

group fitness

it’s happening in class

campuslifeservices.ucsf.edu

140 classes per week Included with Premier membership! Reservations recommended to guarantee your spot. Not a Premier member? Standard and non-members can participate by purchasing a 10-Class Series. See page 5. get a class schedule

Visit our website or the Service Desk for a current schedule. Or, access our daily schedule on your phone with the UCSF Mobile App. (Search for the “UCSF Mobile” app and download it for free at Google Play or the iPhone App Store now!)

cardio BODYSTEP™

Parnassus only

An athletic, energizing workout using a height-adjustable platform, creative yet simple choreography and uplifting music. Push fat-burning systems into high gear, then shape and tone through strength conditioning.

Spinning® Ride to the rhythm of powerful music, take on the terrain, tackle hills, flats, mountain peaks, and time trials to build mental and physical strength. Get in gear with the various Spinning Energy Zones™ (Interval, Endurance, Strength, Recovery, and Race Day).

Spin® Core Forty minutes on the bike, 15 minutes off. Take a ride that’s the ultimate cardio and core (abs and back) conditioning workout.

Spin® Yoga

Parnassus only

Energy Zone rides combined with post-ride yoga asanas enhance flexibility, strength, and balance. Reduce tension and increase joint range of motion to make every ride comfortable and efficient.

cardio/strength Athletic Conditioning Achieve powerful results quickly with this high-intensity circuit workout. Nonstop action moves you from station to station for the ultimate cardio and strength challenge.

BODYCOMBAT™ An empowering mixed martial arts workout drawing from a wide array of disciplines such as karate, boxing, tae kwon do, tai chi, and muay thai. Punch, kick, block, and strike your way to an outrageously shredded body in this calorie-blasting and muscle-defining experience.

les mills GRIT™ series Parnassus only High Intensity Interval Training takes your fitness to new levels. Get the power of personal training with the motivation of a team in 30 minutes. Not recommended for beginners.

GRIT™ Strength

Parnassus only

Blasts all major muscle groups to build strength and lean muscle.

GRIT™ Plyo

Parnassus only

Builds a powerful, agile, and athletic body.

GRIT™ Cardio

Parnassus only

Burns fat and rapidly improves athletic ability.

Group Fitness

martial arts

yoga

Tai Chi

Ashtanga Vinyasa Mission Bay only

This Chinese martial art develops rotational power, core strength, lowerbody stability, balance, and coordination. Relaxed, graceful sequences facilitate energy (qi) flow, health, and well-being.

A form of vinyasa yoga but much more athletic and challenging. Fasterpaced and fairly intense, it emphasizes specific sequences, with constant movement from one pose to the next. Intermediate and advanced levels.

Hatha Yoga

dance BODYJAM™

Parnassus only

This addictive fusion of the latest dance styles and hottest new sounds puts the emphasis as much on having fun as on breaking a sweat. Move with attitude, get front and center, and enjoy the sensation of dance.

ZUMBA® An exhilarating Latin-inspired dance cardio experience that blends upbeat world rhythms with easy to follow choreography.

A blend of traditional yoga styles with emphasis on a gentle and slow pace, providing a calm and quiet environment that is noncompetitive and that emphasizes breath, control, and concentration. Mixed levels.

Integrated Yoga

Parnassus only

An integrated mind/body practice drawing from the traditions of Iyengar, Sivananda, Bikram, Ashtanga, and Viniyoga. Mixed levels.

Iyengar Yoga

mind/body

Classic yoga poses are held at length to emphasize precision and alignment, and create balance between strength and flexibility. Mixed levels.

BODYFLOW™

Vinyasa Yoga

Parnassus only

The Yoga, Tai Chi, Pilates workout that builds flexibility and strength and leaves you feeling centered and calm. Controlled breathing, concentration and a carefully structured series of stretches, moves and poses to music create a holistic workout that brings the body into a state of harmony and balance.

The Feldenkrais® Method: Awareness Through Movement Parnassus only Increase flexibility in the spine, discover the power of the pelvis, and practice more efficient breathing techniques to improve overall well-being. Effective and easy lessons benefit any age and physical condition.

Pilates Mat The perfect introduction to Pilates. Improve your posture and performance in everyday activities with this energizing strength and flexibility method linking a series of fluid movements with breath and mental focus. Mixed levels.

Qi Gong Enhance your quality of life with this ancient Chinese healing art form. Seated postures relax you and increase life energy (qi) to reduce stress, alleviate symptoms of chronic ailments, and improve your well-being.

Meditation Parnassus only Immerse into self discovery finding an inner calm through the art of meditation. Develop skills of focus, relaxation, and acceptance to refresh the body and mind.

S-t-r-e-t-c-h: Top-To-Toe Flexibility Unlock stiffness, improve posture, and increase flexibility and range of motion in this feel-good, full-body stretch class. This 55-minute experience will relax and rejuvenate, but don’t be fooled– you’ll need to put in some work to get to the land of aahh!

Yoga postures flow in a vigorous, logical sequence to complement those that precede and follow. Focus is on the synchronization of breath and continuous flow of movement. Mixed levels.

Group Fitness Class Information Premier Members

Access to unlimited Group Fitness classes included with membership.

10-Class Series

Standard and non-members may take Group Fitness classes by purchasing a 10-Class Series. • Honored at Parnassus and Mission Bay • Valid for 90 days from date of purchase • $69 members/$99 non-members • Series are non-transferable

Single Day Guest Pass

UCSF visitors can enjoy facility access by purchasing a Single Day Guest Pass for $15. Pass can be used to reserve a same-day Group Fitness class and is site specific.

Reservations

• Reservations begin at 7:00 pm daily for next day classes • Premier members can reserve by phone, in person, or online: www.xpiron.com/schedule/ucsf (waitlist available) • Standard and non-members with a 10-Class Series can reserve by phone or in person only (waitlist not available)

Class Check-In and Studio Arrival

Pick up a class-entry card at the Service Desk prior to start of class. Entry cards are available 20 minutes prior to and 5 minutes after class start time. Arrive within 10 minutes of start time to ensure a safe workout.

Cancellations

Fees

If you cannot attend a class, please cancel your reservation by phone or in person. Premier members can also cancel online.

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Group Fitness

campuslifeservices.ucsf.edu

water exercise

strength Barre Assets

Mission Bay only

AquaFit

An energizing, barefoot workout fusing barre conditioning and graceful Pilates for core stability and perfect posture. Strengthen, lengthen, and define every major muscle group from the bottom up.

Focus on building strength, endurance, flexibility, and coordination in this challenging full-body workout.

BODYPUMP™

Gentle movements in warm water will help improve and sustain your joint mobility and flexibility.

A cutting-edge workout using the SmartBar with adjustable weights. Focusing on low weight loads and high repetition movements, you’ll burn fat, gain strength, and quickly produce lean body muscle.

Core Camp

Parnassus only

Work your core like never before! Discover how the ballast ball and foam roller can redefine your core, release muscle tension, and refresh your workout.

CXWORX™ This 30-minute workout really hones in on the torso and sling muscles that connect your upper body to your lower body. It’s ideal for tightening your abs and glutes, while also improving functional strength and assisting in injury prevention. A short, sharp workout that will help you run faster, play harder, and stand stronger.

Fitness Fusion

AquaFlex

Mission Bay only

Deep Water Exercise

Parnassus only

Build endurance, flexibility, and strength in this intense total-body workout. Participants need to be comfortable in deep water and must wear water belts.

Deep Water Running

Parnassus only

Cross-train and take stress off your joints—this is fitness training with no impact. An ideal workout for all ages and levels. Participants need to be comfortable in deep water.

Swim Technique Clinics Get professional coaching by our Aquatics team to fine tune your strokes, turns, breathing, and more.

Mission Bay only

A hybrid blend of traditional strength-training, yoga, and Pilates to sculpt legs, glutes, arms, core, and more.

Total Body Blast

Mission Bay only

A full-body conditioning workout using tubing, bands, balls, and hand weights to enhance muscle definition, balance, strength, and endurance.

get a class schedule

Swim Technique Clinics Refine your strokes, polish your turns FREE to Premier members Get professional coaching by our Aquatics team. Fine tune your strokes. Glide through the water more efficiently. All levels welcome.

Reserve your space today! Reservations begin at 7:00 pm daily for next-day clinics • Premier members: Reserve by phone, in person or online: xpiron.com/schedules/ucsf • Standard and non-members: Purchase a 10-Class Series, reserve by phone or in person, or contact Member Services about becoming a Premier member!

Millberry Fitness & Recreation Center at UCSF Parnassus | 500 Parnassus Avenue, 415.514.4617 Bakar Fitness & Recreation Center at UCSF Mission Bay | 1675 Owens Street, 415.514.4617

Premier membership means variety. Over 140 Group Fitness classes each week. See pages 4-6 for our complete class menu.

Meditation Les Mills GRIT™ Spinning® ZUMBA®

Water Exercise Qi Gong Yoga And much more

Get more from your membership. campuslifeservices.ucsf.edu/fitnessrecreation

Personal Training

personal training

take it to the next level

campuslifeservices.ucsf.edu

specialized training Live better now. Start with one of our nationally certified personal trainers to get the results you want. Injury-prevention, rehabilitation, prenatal, postnatal, and sport-specific trainings are just a few of the focused programs available to you. Plus, our trainers are equipped to provide nutritional advice, customized program design, and pre- and post-body composition readings. Personal Training is for everyone. Beginners to lifelong athletes can benefit from the individual attention and care that can turn your workout from ordinary to extraordinary, from ho-hum to oh, wow!

Introductory Package Save! Three Private Sessions for $190 Need that extra spark to your workout? Having trouble reaching your fitness goals? First-time Personal Training customers can receive three, 55-minute private sessions at a discounted rate.

Jump-Start Training Packages Never worked with a trainer before but want to get started? Boost your metabolism, increase your strength, and improve your flexibility and cardiovascular fitness, all while having fun. Each training session will be designed to help you reach your specific goals. Choose from the following two options: â&#x20AC;˘ Weight-Loss Package: 5-week program Ten one-hour sessions and pre/post assessments $650-880 (Prices based on trainer level) â&#x20AC;˘ Mini Makeover Package: 3-week program Five one-hour sessions and pre/post assessments $330-445 (Prices based on trainer level)

Partner Training Packages Semi-private training lets you maximize your investment and minimize costs. Split workouts and fees, and still get the personalized guidance you need.

Wellness Package

Mission Bay only

Get focused care, working closely with both a physical therapist and personal trainer to achieve your wellness goals. Increase healing and get maximum results.

Fitness Assessment: Get the 411 Get a baseline of your numbers to help you improve your performance in any sport or fitness activity. Using standardized fitness testing tools, our certified Personal Trainers assess your current level of fitness to help you jumpstart a fitness plan. The five components of the fitness assessment include body composition, cardiovascular fitness, muscular strength, muscular endurance, and flexibility. To learn more about Personal Training and Fitness Assessments call: 415.502.4398, or e-mail personaltraining.ps@ucsf.edu.

Personal Training

personal training programs Ab Lab Tone your abs, meet up with other members, and experience a workout like no other. Give us a little of your time and we’ll give you the best exercises to tone your abs. Free for UCSF students and Fitness and Recreation Center members. Parnassus M 10:00-10:20 am Fitness Floor W 3:30-3:50 pm Th 3:30-3:50 pm Mission Bay

M 12:00-12:20 pm W, Th 4:00-4:20 pm Tu 12:00-12:20 pm

Fitness Floor Studio 1 Fitness Floor

Fit Coach Clinics Get professional health and wellness advice or learn a new way to exercise from our nationally certified Personal Trainers and/or Pilates Instructors. For information, contact personaltraining.ps@ucsf.edu Parnassus Hip, Back & Shoulder Care F 10/25 6:00-6:55 pm Studio 4 Joe Pappas Demystifying Weight Training Tu 11/19 6:30-8:00 pm Studio 4

Kristina Lazar

Mission Bay Stretched & Centered M 10/21 12:00-12:55 pm

Jackie Rodriguez

Studio 3

Yoga: Restore & Rejuvenate W 11/27 4:00-4:55 pm Studio 1 Anna Aldrete Springer

Bakar Bootcamp

Spinning® Eight-Week Weight Loss Program Mission Bay only

Experience progressive training, Healthy Habits nutrition information, coaching, camaraderie, and calorie-burning spinning rides in this small-group class. Includes pre- and post-assessments, heart rate monitor training, weekly manual, and daily logbook. Class size limited to ten participants. (9 classes) Marta Fernandez Certified Personal Trainer

Tu $165/220

10/8-12/3 Studio 1

TRX® Circuit Training

7:10-8:05 am 3045.251

Parnassus only

Take your training to the next level by combining the TRX® Suspension Trainer and a mix of timed, self-paced cardio drills. This class provides you with unique, challenging, and fun ways to build core and muscular strength, improve your balance, and cardiovascular fitness. Small Group Training class, limited to 6 participants. Alex Ho and Heidi Marshall Booth, Certified Personal Trainers

M Tu $100/128

10/7-10/28 10/8-10/29 (4 classes)

8:00-8:55 am 3054.201 1:00-1:55 pm 3054.202 Studio 4

M $75/96 Tu $100/128

11/4-11/25 8:00-8:55 am 3054.203 (3 classes; no class 11/11) 11/5-11/26 1:00-1:55 pm 3054.204 (4 classes) Studio 4

M Tu $75/96

12/2-12/16 12/3-12/17 (3 classes)

8:00-8:55 am 3054.205 1:00-1:55 pm 3054.206 Studio 4

Mission Bay only

Transform your body with the ultimate outdoor workout on the UCSF Mission Bay campus. Improve strength, agility, balance, core control, and cardiovascular fitness through a variety of drills and teambuilding activities. Rev up your metabolism and test your perseverance with this energizing, early-morning outdoor workout. Not recommended for individuals with injuries. Topher Brazie, Certifed Personal Trainer

Tu,Th $156/189 Tu,Th $143/173

10/1-11/7 7:00-8:00 am 3048.251 (12 classes) 11/12-12/19 7:00-8:00 am 3048.252 (11 classes; no class 11/28)

UCSF Health and Wellness Center at Mission Bay The UCSF Department of Physical Therapy’s Health & Wellness Center features individualized physical therapy as well as classes that focus on health, wellness, and returning to a high level of functional activity. Our programs promote fitness, endurance, flexibility, strength, balance, and more. Contact us to find out more. Call: 415.514.4816 • E-mail: wellness@ptrehab.ucsf.edu • Visit: www.ptrehab.medschool.ucsf.edu

Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Adult Aquatics

campuslifeservices.ucsf.edu

water exercise classes Please refer to page 6 for class descriptions, fees, and reservation information.

adult aquatics

swim your way to fitness

AquaFit AquaFlex Mission Bay only Deep Water Exercise Parnassus only Deep Water Running Parnassus only Swim Technique Clinics Get a pool schedule. Visit our website or the service desk for a pool or group fitness schedule: campuslifeservices.ucsf.edu/fitnessrecreation/services/schedules

adult swim lessons Our swim classes help students of all ages and abilities develop their swimming and water safety skills.

Weekday Lessons Session One (8 classes) M, W 10/2-10/28 8:30-9:15 pm $110/150 Parnassus M, W 10/2-10/28 8:00-8:45 pm $110/150 Mission Bay, Indoor Pool Session Two M, W $97/132 M, W $69/97

1000.201 1001.250

11/4-11/27 8:30-9:15 pm 1001.201 Parnassus, (7 classes; no class 11/11) 11/4-11/20 8:00-8:45 pm 1002.250 Mission Bay, Indoor Pool, (5 classes, no class 11/11)

Session Three (8 classes; no class 12/25) M, W 12/2-12/30 8:30-9:15 pm $110/150 Parnassus M, W 12/2-12/30 8:00-8:45 pm $110/150 Mission Bay, Indoor Pool

1002.201 1003.250

Weekend Lessons (8 classes) Sa $110/150

9/28-11/16 2:15-3:00 pm Mission Bay, Indoor Pool

1004.250

Fitness Swim Improve skills and stamina with a professionally-structured swim workout. Session One (8 classes) M, W 10/2-10/28 7:30-8:30 pm 1010.201 $115/160 Parnassus M, W 10/2-10/28 7:00-8:00 pm 1011.251 $115/160 Mission Bay, Indoor Pool Session Two M, W $101/140 M, W $72/100

11/4-11/27 7:30-8:30 pm 1010.202 Parnassus, (7 classes; no class 11/11) 11/4-11/20 7:00-8:00 pm 1011.252 Mission Bay, Indoor Pool, (5 classes, no class 11/11)

Session Three (8 classes; no class 12/25) M, W 12/2-12/30 7:30-8:30 pm $115/160 Parnassus M, W 12/2-12/30 7:00-8:00 pm $115/160 Mission Bay, Indoor Pool

1010.203 1011.253

Adult Aquatics

Private/Semi-Private Swimming Lessons

Serious about swimming?

Benefit from the personal attention of our swimming instructors. You’ll advance at your own pace while focusing on specific skills or overall improvement. Thirty-minute lessons are offered at a variety of convenient times. For more information, contact Peter Pun at 514.4617 ext. 2, or e-mail peter.pun@ucsf.edu. Private (you and a swimming instructor) 1 lesson $35/45 4 lessons $110/145 8 lessons $200/270

Join our masters swim team.

Semi-Private (you and a friend with one of our swimming instructors) 8 lessons $300/400

masters swim team

Up your game and your skills with expert training. Contact Member Services to sign up. (Details on the left)

Mission Bay only

Whether you swim for fitness, for competition, or both, our coaches provide stroke technique and endurance training to up your game. To participate, sign up with Member Services for auto-billing of the monthly dues ($10), and register with USMS ($48 annual fee). Forms are available from coaches or the second floor Service Desk. For UCSF Fitness & Recreation members and UCSF students only. M, W, F 5:30-7:00 am Tu, Th 11:30 am-1:00 pm M, W, F 7:00-8:30 am M, Tu, Th 7:00-8:30 pm Sa, Su 7:30-9:00 am Outdoor Pool

Keys to Fitness Success

Keep it fresh with water sports Whether or not you’re a seasoned swimmer, or a casual dipper, trying new classes in the pool can awaken a higher level of fitness for you. Try something different this season.

on the go? Sign up for pool closure e-mail alerts by e-mailing annette.wheeler@ucsf.edu.

Fees

aquatics information: 415.514.4617 or aquatics@ucsf.edu

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Youth Aquatics

campuslifeservices.ucsf.edu

youth aquatics grow your fins here

youth aquatics Be a part of our long tradition of fun, education, and safety. We have coached children to swim and gain confidence in the water for more than 55 years. Our programs are designed to meet the needs of children with a wide range of abilities. Find the aquatics lesson schedule at the Service Desk or online at: campuslifeservices.ucsf.edu/fitnessrecreation. Click on “Fall Catalog”

Private/Semi-Private Swimming Lessons Your child will benefit from the personal attention of our swimming instructors, advancing at his or her own pace while focusing on specific skills, or overall improvement. Thirty-minute lessons are offered at various times. For lesson information, contact Peter Pun at 514.4617 ext. 2, or e-mail peter.pun@ucsf.edu. Private (your child and a swimming instructor) 1 lesson $35/45 4 lessons $110/145 8 lessons $200/270 Semi-Private (your child and a friend with one of our swimming instructors) 8 lessons $300/400

Session Dates for Youth Aquatics Lessons Weekday Lessons Bakar September to December: Online registration September 1 Weekend Lessons Millberry September to October: Online registration September 1 November to December: Online registration October 31 Bakar September to November: Online registration September 19

Where are the aquatics lessons schedules?

You can now find the aquatics schedules at the Service Desk at the Fitness & Recreation Centers or online at: campuslifeservices.ucsf.edu/fitnessrecreation/aquatics Click on “Fall Catalog”

Parent and Child Lessons Please note that parent participation is required for Levels A and B. Level A Ages 6 months to 2 years • Little or no previous water experience Level B Ages 18 months to 3 years • Have two or more previous water sessions, or • Submerge reluctantly/not at all, or • Require flotation support at all times, or • Would benefit from parental presence and support

Youth Aquatics

Pre-School Lessons Ages 3 to 5 years; no parent participation. Your children will advance through the three levels, outlined below as they progress. Register them for Pre-School, regardless of their level.

Starfish Children will develop positive attitudes and safe practices in the water and learn the most basic aquatic skills. They need to enter the water independently and travel at least five yards, submerge their mouth and blow bubbles for at least three seconds, glide on their fronts for at least two body lengths, roll onto their back, and float for three seconds, recovering to a standing position to pass to Seahorse.

Seahorse Seahorses build on the basic aquatic skills learned in Starfish, giving children further success performed to a slightly more advanced degree. Children must glide on their fronts for at least two body lengths, roll onto their back and float for five seconds, recover to a standing position, and swim for three body lengths using combined arm and leg action, to pass to Frog. Frog Frogs build on skills learned by providing additional guided practice at a more proficient performance level and greater distance. Skills in this level are performed independently. Children must be able to front float for five seconds, complete a back float for five seconds, recover to a vertical position, then push off and swim using combined arm and leg actions on front for five body lengths, roll onto their back and float for 15 seconds before passing into the Children’s Swim Lesson levels.

Children’s Swim Lessons Our Children’s Swim lessons are designed to meet the needs of children ages 6-15 with a wide range of abilities, from initial water adjustment to advanced skills and stroke refinement.

Guppy Guppies learn basic personal water safety skills, good swimming habits, and safe practices in and around the water. Children must be able to glide on front for at least two body lengths, roll to a back float for three seconds and recover to a vertical position to pass to Sea Turtle.

Sea Turtle Sea Turtles further develop simultaneous and alternating arm and leg actions on the front and back. Children must be able to move into a front float for five seconds, move into a back float for five seconds, roll to a front float recover to a vertical position, and push off and swim using combined arm and leg action for five body lengths to pass to Angelfish.

Angelfish Angelfish work on coordinating front and back crawl. Scissor kicks, dolphin kicks, and the fundamentals of treading water are introduced. Children must be able to jump into deep water from the side, swim 15 yards of front crawl, maintain position by treading or floating for 30 seconds, and swim 15 yards of elementary backstroke to pass to Seal. Seal Seals focus on improving swimming skills and increasing endurance. We continue to build on the sidestroke and introduce breaststroke and butterfly, along with the basics of turning at a wall.

Dolphin Dolphins emphasize stroke performance and refinement while increasing distances. Flip turns are introduced. Children must be able to swim 50 yards of front crawl and elementary backstroke, 25 yards of breaststroke and back crawl to pass to Shark.

Shark Sharks refine their strokes and learn to swim with more ease, proficiency, power, and finesse over greater distances. Children must be able to swim a 500-yard continuous swim, using three strokes of their choice, and perform a 10-minute swim test to pass out of Shark.

Kids Pre-Team

Mission Bay only

This introduction to competitive swimming is designed for children who have graduated from the UCSF swim lesson program (must have Dolphin skills or better). The class explores and refines the four competitive strokes, flip turns, starts, and speed during the 60-minute session. (no class 11/11, 11/25, 11/27, 11/29, 12/25) M 6:00-7:00 pm W 6:00-7:00 pm F 6:00-7:00 pm $20/25* *Fees are per month. Please specify day(s) and month on registration form for sign-ups.

aquatics information: 415.514.4617 or aquatics@ucsf.edu Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Youth Programs

campuslifeservices.ucsf.edu

UCSF camps Mission Bay only Fall Camps Our fall one-day-fun-day camps are on hiatus. For updates and alternatives, visit: myfamily.ucsf.edu

Winter Camps

youth programs

adventures await

Join us for field trips, swimming, crafts, games, and fun! Extended morning care (7:30-9:00 am) and afternoon care (4:00-6:00 pm) are included with all of our camps. For more information, contact ucsf.camps@ucsf.edu

Winter Camps grades 1-6 M Th F M Th F $62/85 per day

12/23 12/26 12/27 12/30 1/2 1/3

9:00 am-4:00 pm 9:00 am-4:00 pm 9:00 am-4:00 pm 9:00 am-4:00 pm 9:00 am-4:00 pm 9:00 am-4:00 pm

2052.201 2052.202 2052.203 2052.204 2052.205 2052.206

youth programs Tae Kwon Do ages 6-12 years We are celebrating 15 years of growing self-esteem, confidence, and physical conditioning with this dynamic martial art known for its powerful and exciting kicking. A white uniform is required and may be purchased from the instructor for $25. (11 classes; no class 11/30) Steve Rogers, 5th Degree Black Belt and Steve Rogers Jr., 5th Degree Black Belt; e-mail: steve.rogers13@gmail.com

Sa Sa $139/189 Sa $139/189

10/5-12/21 10:35 am-12:15 pm 10/5-12/21 3:00-4:30 pm Parnassus, Studio 1 10/5-12/21 3:00-4:30 pm Mission Bay, Studio 1

2910.201 2910.202 2910.251

ages 13-17 years Sa 10/5-12/21 1:00-2:30 pm 2910.203 $139/189 Parnassus, Studio 1

Advanced Tae Kwon Do Workout

Parnassus only

ages 8-17 years Kids and teens: strengthen your skills and prepare for your next competition. Open to red, brown, or black belts. Steve Rogers

Su Su Su $17/22

10/20 11/17 12/22 Studio 1

4:00-5:30 pm 4:00-5:30 pm 4:00-5:30 pm

2911.201 2911.202 2911.203

Family Kayak Trips ages 8 and up Join us at Mission Creek for an experience to remember for years to come. Kids under 16 are half price. See Outdoor Programs, page 25. Youth Aquatics ages 7-12 years Weâ&#x20AC;&#x2122;ve been teaching children how to swim for more than 50 years through group, private, and semi-private lessons with certified instructors. See pages 12-13. Aquatics lesson schedules can be found online or at the service desk.

Youth Squash Private Lessons ages 7-12 years Sign up at the Service Desk for a 45-minute private or semi-private lesson. To confirm lesson time and location e-mail dchiquet@gmail.com. Parnassus $65

Bay Area

SCIENCE

10 Days. 50 Events. Unleash Your Inner Scientist.

FESTIVAL

10.24-11.2 bayareascience.org

FREE Festival Finale - Discovery Days at AT&T Park Saturday 11/2, 11AM - 4PM Hundreds of hands-on science activities and electrifying performances for the entire family.

Join the e-newsletter....just for UCSF families ✼ discounted family outings ✼ parent education events ✼ f eatured families

✼ UCSF Camps ✼ family fitness

Visit myfamily.ucsf.edu and click “join” to receive updates monthly.

grow with us

Recreational Sports

campuslifeservices.ucsf.edu

recreational sports go team!

fitness is more fun with friends Learn a new game, join a team, or fine-tune your talent—Recreational Sports offers fun and friendly activities for UCSF students, staff, and the community. We offer a wide range of sports and activities that are played as leagues, tournaments, drop-ins, clubs, or clinics.

fall leagues Feed your competitive spirit, socialize, be part of a team, get your exercise, play your favorite sport—there are so many reasons to join a league. Please see league schedules for dates and locations, page 17.

Basketball: 5-on-5 Open Intermediate/Advanced/Co-ed and 6-feet-and-under

Futsal (Indoor Soccer): 5-on-5 Brazilian-style soccer; Intermediate/Advanced

Volleyball: 6-on-6 Co-ed Beginners/Intermediate; Intermediate/Advance

Women’s Basketball All skill levels welcome

League Information • Leagues run for approximately eight weeks • League cards will be issued to non-member players by the Recreational Sports staff during the first week of leagues • Players must have their membership ID or league card • A $5 replacement fee will be charged for lost league cards • Additional players may be added to a team up to the third week of play by using a registration form

Register Now Download registration forms at: http://bit.ly/UCSFRecSportsReg or pick up at a Fitness & Recreation Center. Space is limited. First come, first served. Parnassus or Mission Bay: 415.514.4594. September 1-13 Registration open to UCSF students and Premier members September 6-13 General registration opens League registration entry forms are due by 5:00 pm on Friday, September 13.

Recreational Sports

Parnassus League Schedule Leagues **Basketball: 5-on-5 • • **Basketball: 5-on-5 • • **Basketball: 6-feet-and-under 5-on-5 • • *Volleyball: 6-on-6 (Co-ed) • • *Futsal (Indoor Soccer)

Days & Dates

Captains’ Meetings

Fees

M, 9/30-12/2 Tu, 10/1-11/19 Th, 10/3-12/12 W, 10/2-11/20 Su, 10/6-12/1

9/25, W, 7:00 pm 9/25, W, 7:00 pm 9/25, W, 7:00 pm 9/26, Th, 7:00 pm 9/25, W, 6:15 pm

$59/77 $59/77 $59/77 $52/68 $52/68

All captains’ meetings will take place in the Millberry Union, Golden Gate Room. For current information, schedules, standings, and club tournaments visit recsports.ucsf.edu, or call 514.4594.

Mission Bay League Schedule Leagues **Basketball: 5-on-5 • **Basketball: 5-on-5 • • **Basketball: 5-on-5 • • • **Basketball: 5-on-5 • • **Basketball: Women’s 5-on-5 • • *Volleyball: 6-on-6 (Co-ed) •

Days & Dates

Captains’ Meetings

Fees

Tu, 10/1-11/19 W, 10/2-11/20 W, 10/2-11/20 Th, 10/3-11/21 Th, 10/3-11/21 Tu, 10/1-11/19

9/26, Th, 6:15 pm 9/26, Th, 6:15 pm 9/26, Th, 6:15 pm 9/26, Th, 6:15 pm 9/26, Th, 6:15 pm 9/26, Th, 7:00 pm

$59/77 $59/77 $59/77 $59/77 $59/77 $52/68

All captains’ meetings will take place in Game Room 168, Mission Bay. For current information, schedules, standings, and club tournaments visit recsports.ucsf.edu, or call 514.4594. Levels: • Beginners/Intermediate • • Intermediate *Co-ed = required gender ratio on court **Open = no gender requirements

• • • Advance

For updated Parnassus and Mission Bay league standings and gymnasium schedules, visit recsports.ucsf.edu.

court reservations

sports clubs

Parnassus Mission Bay

Golf Club at UCSF

415.476.1115 415.514.4545

UCSF students and members can also use our online booking service at xpiron.com/schedule/ucsf. Click “first time user.”

Become a member of the Northern California Golf Association and play monthly Bay Area tournaments March to October, including a two-day tournament near Monterey. Golf experience necessary. For application, fee requirements, schedule, and more information, visit freewebs.com/ucsfgc/

student services fees at work A portion of services fees underwrites a variety of programs and services designed to help students experience a healthy and balanced life at UCSF.

UCSF Run Club Get fit, reduce stress, and meet new people. Thirty minutes at a nine-minute-mile pace. Meets at Millberry Union Central Desk, 500 Parnassus Ave. For more information, contact Ben O’Banion at 514.4581 or e-mail ben.obanion@ucsf.edu. W 5:00-6:15 pm

Keys to Fitness Success

Mix it up with team sports If the same old routine is making your exercise routine dull – mix it up! We’ve got so many teams and clubs just waiting for you to step up your game. Join us!

recreational sports information: recsports.ucsf.edu Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Recreational Sports

campuslifeservices.ucsf.edu

drop-in sports

Non-Member Quarterly Drop-in Card

Stop by and play exciting team sports. You don’t need a team to play, and all skill levels are welcome. Free to UCSF students and Fitness & Recreation members, where membership level applies. Visit our website for the most current schedule.

Want to play, but not a member? Purchase a drop-in card for squash, badminton, futsal, volleyball, or women’s basketball. Card valid October 1 through December 31, 2013 (for scheduled drop-in sports only). • Non-member quarterly drop-in card: $70, good for eight visits • Purchase available throughout the quarter (prorating not available) • Honored at both Parnassus and Mission Bay

Drop-in Sports Schedule Parnassus

Mission Bay

Sport Days Times

Badminton Basketball Futsal (Indoor Soccer) Racquetball Squash Volleyball

Sa M Tu W Th F W, F M Tu F

No Play Dates

5:30-8:00 pm 3:15-5:45 pm 3:15-6:30 pm 4:00-5:00 pm 12:00-6:00 pm 3:30-6:00 pm 1:00-3:30 pm 6:00-8:00 pm 6:45-9:00 pm 6:30-10:00 pm

12/25 10/10, 11/28 10/18 12/25

Sport Days Times

No Play Dates

Badminton Basketball Futsal (Indoor Soccer) Squash Volleyball

12/25 11/29

W F F Sa, Su Tu, Th W Sa M

12:00-1:30 pm 7:00-10:00 pm 5:00-10:00 pm 3:00-8:00 pm 12:15-2:00 pm 6:00-7:30 pm 11:00 am-12:30 pm 7:00-9:50 pm

11/28

11/11

Join the Recreational Sports listserv.

Get updates on clinics, drop-in sports, leagues, and special events. To join, e-mail recreational.sports@ucsf.edu.

sports clinics and lessons Aikido

Parnassus only

Mixed Levels Learn effective techniques for self-defense in this nonviolent martial arts discipline. Aikido is characterized by keeping physical strength to a minimum, while developing suppleness, dynamics, flexibility, and inner strength. Open instruction (optional) on Mondays from 8:20-9:20 pm is included. (6 classes) Robert Toyama, 3rd degree Black Belt. For more information e-mail Ben.Obanion@ucsf.edu.

W W $78/96

10/2-11/6 11/13-12/18 Studio 2

8:15-9:15 pm 8:15-9:15 pm

0081.201 0081.202

UCSF Squash Box League UCSF Box League is organized by UCSF Fitness & Recreation members to engage the squash community at UCSF. Every month the boxes are refreshed and each player completes four matches per month. Must be a US-Squash member. Not a member? Join for free at ussquash.com/create-an-account. For more information, e-mail ucsfbox@gmail.com.

Squash Clinic for Beginners/Advanced Beginners New to the sport or have less than one year of experience? Learn the fundamentals of the game and meet other members. Rules, basic technique, tactics, ball control, and positioning will be covered. Equipment is provided. (3 classes) Tu 12/3-12/17 7:30-9:00 pm 0087.251 $65/85 Mission Bay Visit our website to register for squash clinics. For more information, contact squash pro Dominique Chiquet at dchiquet@gmail.com.

Squash Clinic for Intermediate/Advanced Players Enjoy playing with other high-level players in the club and learn to train like the pros. Work on advanced aspects of your squash game and favorable positioning for various shots. Space is limited to five participants. (3 classes) Tu 12/3-12/17 6:00-7:30 pm 0087.252 $65/85 Mission Bay

Squash Private Lessons Sign up at a Fitness & Recreation Service Desk for a 45-minute private or semi-private lesson. To confirm lesson time and location, contact Dominique Chiquet at dchiquet@gmail.com. $68/$85

Buy on campus. Support Arts & Events. Use a campus retailer and join the fun!

= Retail Services-Caffe Terzetto

Arts & Events-Faculty & Staff Art Show

Elise Raher, Student Affairs Officer, Student Academic Affairs

Partial proceeds from Retail partnerships fund Arts & Events for the UCSF community.

Find out more at: bit.ly/loveyourvendor

Massage Services

$55 for

75 minutes in December

celebrate our 55th anniversary with a great deal in December

Balance your mind and body

When you add massage to your fitness routine, you are improving sports performance and recovery, as well as inviting better sleep and relief from stress and anxiety.

December special offer

Take advantage of this new offering for only $55 and see for yourself how a 75-minute session can complete the circle of your total health.

Not a member?

Your massage purchase automatically includes day use of the center, where you can work out, swim, or sauna.

Current prices (through November) Effective September 1, 3-packs are no longer sold

30 minutes 60 minutes 90 minutes

$38 $68 $98

Thank your practitioner by making referrals and scheduling repeat visits. University policy does not allow UCSF employees to receive gratuities.

Book an appointment

Parnassus (Millberry): 415.476.1115 Mission Bay (Bakar): 415.514.4545

Members and UCSF students can also book online: xpiron.com/schedule/ucsf

For more information, visit campuslifeservices.ucsf.edu/fitnessrecreation/services/programs/massage or contact Tim Cowen, Massage Services Manager, at 415.514.4543 or e-mail tim.cowen@ucsf.edu.

new members get two free personalized trainings When you join, you receive two Welcome Workouts – one private personal training and one Pilates session with our certified instructors*.

Let our experts get you started! To schedule an appointment, contact Angela Rossi at 415.502.4398 or personaltraining.ps@ucsf.edu *Not available to UCSF students or temporary members

Browse. Search. Register. Fitness & Recreation catalog now available online Find the activity you want. Click on links to register. ■

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Pilates

campuslifeservices.ucsf.edu

pilates

amaze yourself

specialized training for your goals Pilates is an innovative system of mind-body exercises that uses either a floor mat or equipment. Evolved from the principles of Joseph Pilates, it is an excellent method of exercise for building strength without excess bulk, creating a strong and well-toned body.

Pilates Start-Up Package Save! Three Private Sessions for $190 An excellent introductory package for first-time Pilates customers. Beginners can use this package as a preview to private Pilates training, or to get acclimated to Pilates before joining one of our small group classes.

Private and Partner Training Packages Get a personalized program to meet your individual needs, such as injury prevention, rehabilitation, pre- or post-natal, or sports-specific training. Or share a session with two or three people.

Pilates Small Group Training Our small group training classes gives you the opportunity to expand your horizons, develop new skills, or sharpen skills. Classes are limited to four or five participants. We offer two convenient ways to participate: • Register for a session Guarantee your spot in a class by registering for a set schedule of classes to help you progress. Registration is easy and can be completed online or in person. • Drop in to a single class Can’t commit to a full session? Review our schedule of classes online, reserve your spot in a class appropriate for your level of training, pay, and go to class. It’s that simple. Premier members can reserve by phone, in person, or online at xpiron.com/schedule/ucsf. Standard and non-members can reserve by phone or in person. Space is limited. $30/40 To learn more about Pilates call: 415.502.4398 or e-mail personaltraining.ps@ucsf.edu

Pilates Equipment Classes at Parnassus Whether you are new to the Pilates Method or an experienced practitioner, you will find a Pilates equipment class perfect for your ability and level. Work every major muscle through a variety of challenging and innovative exercises that develop strength, flexibility, coordination, and balance—with attention to core training. Please note: classes are not appropriate for rehabilitation purposes or for those who need special attention due to injury. Classes are held in Studio 4 and limited to four participants. Certified Pilates Instructors: Emily Corpuz, Erika Matos, Kylee Slevin

Balanced Body Inc.

Level I Get a great workout while receiving a thorough introduction to the Pilates Method and the fundamental movements that form the basis of many Pilates exercises. Carefully paced, with plenty of emphasis on equipment set-up, individual form, technique, alignment, and breath work in preparation for Level II.

Pilates Pilates Equipment Classes cont’d Session One W Th $125/160 M $100/128 Session Two M W Th $75/96 Session Three M W Th $75/96

10/2-10/30 10/3-10/31 (5 classes) 10/7-10/28 (4 classes)

2202.201 2202.202

6:15-7:10 pm

2202.203

We’ll get right down to the core in this no-nonsense, top-to-toe, workout. Sculpt and condition upper and lower body muscles the Pilates way, using the Reformer, Tower, Jump Board, Barrel, BOSU, Magic Circle, free weights, TRX, and more. Feel strong, stretched, and centered. Small group class limited to five participants. Classes held in Studio 4. Certified Pilates Instructor: Adrienne Chambers, Emily Corpuz

11/4-11/25 6:15-7:10 pm 11/6-11/20 5:15-6:10 pm 11/7-11/21 6:15-7:10 pm (3 classes; no class 11/11)

12/2-12/16 12/4-12/18 12/5-12/19 (3 classes)

Pilates Circuit at Parnassus

5:15-6:10 pm 6:15-7:10 pm

6:15-7:10 pm 5:15-6:10 pm 6:15-7:10 pm

2202.204 2202.205 2202.206

2202.207 2202.208 2202.209

Level II Continue to focus on fundamental movements and experience moderate pace and flow while increasing your Pilates repertoire. Prerequisite: must demonstrate a good understanding of equipment set-up and movement fundamentals. Permission from the Fitness Manager or class instructor required. Session One M 10/7-10/28 5:15-6:10 pm 2205.201 $100/128 (4 classes)

Session One W Th $125/160

10/2-10/30 10/3-10/31 (5 classes)

1:10-2:05 pm 6:30-7:25 am

2208.201 2208.202

Session Two W Th $75/96

11/6-11/20 11/7-11/21 (3 classes)

1:10-2:05 pm 6:30-7:25 am

2208.203 2208.204

1:10-2:05 pm 6:30-7:25 am

2208.205 2208.206

Session Three W 12/4-12/18 Th 12/5-12/19 $75/96 (3 classes)

Pilates Equipment Classes at Mission Bay Mission Bay classes are held in Studio 3. Small group Pilates equipment classes are limited to five participants. See level descriptions on page 22 and 23. Certified Pilates Instructors: Adrienne Chambers, Brigitte Brunner, Jackie Rodriquez, Alex Ricci

Level I Session One M F $100/128

10/7-10/28 10/4-10/25 (4 classes)

6:30-7:25 pm 7:00-7:55 am

2210.251 2210.252

W $125/160

10/2-10/30 (5 classes)

6:15-7:10 pm

2205.202

Session Two M W $75/96

11/4-11/25 5:15-6:10 pm 11/6-11/20 6:15-7:10 pm (3 classes; no class 11/11)

2205.203 2205.204

Tu Tu Tu $125/160

10/1-10/29 10/1-10/29 10/1-10/29 (5 classes)

10:00-10:55 am 12:00-12:55 pm 5:30-6:25 pm

2210.253 2210.254 2210.255

2205.205 2205.206

Session Two M $75/96

11/4-11/25 6:30-7:25 pm (3 classes; no class 11/11)

2210.256

Tu Tu Tu F $100/128

11/5-11/26 11/5-11/26 11/5-11/26 11/1-11/22 (4 classes)

2210.257 2210.258 2210.259 2210.260

Session Three M 12/2-12/16 W 12/4-12/18 $75/96 (3 classes)

5:15-6:10 pm 6:15-7:10 pm

Fit & Strong Pregnancy at Parnassus Pilates is a safe, challenging, and wonderful workout for the expectant mother. Use Pilates Mat exercises and a variety of Pilates equipment, with movements adapted for each trimester. Learn essential tools to help you stay connected to your changing body by improving your posture, strengthening abdominal and pelvic floor muscles, breath awareness, and increasing upper- and lower-body strength. Limited to four participants. Classes held in Studio 4.

10:00-10:55 am 12:00-12:55 pm 5:30-6:25 pm 7:00-7:55 am

Certified Pilates Instructors: Kylee Slevin

Session One Sa $100/128

10/5-10/26 (4 classes)

10:00-10:55 am

2220.201

Session Two Sa $100/128

11/2-11/23 (4 classes)

10:00-10:55 am

2220.202

10:00-10:55 am

2220.203

Session Three Sa 12/7-12/21 $75/96 (3 classes)

Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Pilates

campuslifeservices.ucsf.edu

Pilates Equipment Classes at Mission Bay (Level I cont’d) Session Three M 12/2-12/16 Tu 12/3-12/17 Tu 12/3-12/17 Tu 12/3-12/17 F 12/6-12/20 $75/96 (3 classes)

Pilates Circuit at Mission Bay

6:30-7:25 pm 2210.261 10:00-10:55 am 2210.262 12:00-12:55 pm 2210.263 5:30-6:25 pm 2210.264 7:00-7:55 am 2210.265

Level II Session One W $125/160

10/2-10/30 (5 classes)

7:00-7:55 am 2214.251

Su $100/128

10/6-10/27 (4 classes)

9:30-10:25 am 2214.252

Session Two Su W $75/96

11/3-11/17 11/6-11/20 (3 classes)

9:30-10:25 am 2214.253 7:00-7:55 am 2214.254

Session Three Su 12/1-12/15 W 12/4-12/18 $75/96 (3 classes)

9:30-10:25 am 2214.255 7:00-7:55 am 2214.256

Tu Tu W Th Th $125/160

10/1-10/29 10/1-10/29 10/2-10/30 10/3-10/31 10/3-10/31 (5 classes)

9:00-9:55 am 2217.252 6:30-7:25 pm 2217.253 5:00-5:55 pm 2217.254 9:00-9:55 am 2217.255 6:30-7:25 pm 2217.256

Session Two M Tu Tu $100/128

11/4-11/25 11/5-11/26 11/5-11/26 (4 classes)

5:00-5:55 pm 2217.257 9:00-9:55 am 2217.258 6:30-7:25 pm 2217.259

W Th Th $75/96

11/6-11/20 11/7-11/21 11/7-11/21 (3 classes)

5:00-5:55 pm 2217.260 9:00-9:55 am 2217.261 6:30-7:25 pm 2217.262

12/2-12/16 12/3-12/17 12/3-12/17 12/4-12/18 12/5-12/19 12/5-12/19 (3 classes)

Certified Pilates Instructor/Personal Trainer: Adrienne Chambers

Session One Tu W $125/160

10/1-10/29 10/2-10/30 (5 classes)

6:30-7:25 am 6:30-7:25 pm

2208.251 2208.252

Session Two Tu $100/128

11/5-11/26 (4 classes)

6:30-7:25 am

2208.253

Session Three W Tu W $75/96

11/6-11/20 12/3-12/17 12/4-12/18 (3 classes)

6:30-7:25 pm 6:30-7:25 am 6:30-7:25 pm

2208.254 2208.255 2208.256

Posture Perfect (Back Care)

Level III/IV Intermediate to advance Pilates enthusiasts will experience more challenging exercises and variations, with increased tempo and intensity. Emphasis is on flow, breath, and pace. Permission from the Fitness Manager or class instructor required. Session One M 10/7-10/28 5:00-5:55 pm 2217.251 $100/128 (4 classes)

Session Three M Tu Tu W Th Th $75/96

5:00-5:55 pm 9:00-9:55 am 6:30-7:25 pm 5:00-5:55 pm 9:00-9:55 am 6:30-7:25 pm

2217.263 2217.264 2217.265 2217.266 2217.267 2217.268

The principles of Pilates are excellent for maintaining and developing a healthy back. We’ll focus on strengthening the abdominals, shoulder girdle, and deep postural muscles that support your spine. You will work on and off the Pilates equipment, and use various accessories to help increase body awareness and stability. Small group class limited to five participants. Classes held in Studio 3. Certified Pilates Instructor: Andy Couto

Session One W $125/160

10/2-10/30 (5 classes)

12:00-12:55 pm

2225.251

Session Two W $75/96

11/6-11/20 (3 classes)

12:00-12:55 pm

2225.252

12:00-12:55 pm

2225.253

Session Three W 12/4-12/18 $75/96 (3 classes)

Fit & Strong Pregnancy at Mission Bay Pilates is a safe, challenging, and wonderful workout for the expectant mother. Use Pilates Mat exercises and a variety of Pilates equipment, with movements adapted for each trimester. Learn essential tools to help you stay connected to your changing body by improving your posture, strengthening abdominal and pelvic floor muscles, breath awareness, and increasing upper- and lower-body strength. Limited to five participants. Classes held in Studio 3. Certified Pilates Instructors: Alex Ricci

Session One Th $125/160

10/3-10/31 (5 classes)

5:30-6:25 pm

2220.251

Session Two Th $75/96

11/7-11/21 (3 classes)

5:30-6:25 pm

2220.252

5:30-6:25 pm

2220.253

Session Three Th 12/5-12/19 $75/96 (3 classes)

Outdoor Programs

kayaking Take advantage of the best kayaking in the world, right here in the Bay Area. There’s a trip for everyone from our Mission Creek kayak trips to our adventurous paddle to the Golden Gate Bridge.

Golden Gate Bridge Kayak Trip Paddle out with us on this all-day, five-mile adventure as we take in the beauty of the Bay and see the Golden Gate bridge from underneath it. No experience necessary. Su 10/6 9:00 am-4:00 pm 9340.201 Su 11/10 9:00 am-4:00 pm 9340.202 $85/115 Sausalito

outdoor programs open the door to adventure

Introduction to Sea Kayaking Get the skills to paddle a single kayak. Capsizing, self-rescue, tides, and currents are all covered in this comprehensive class. Su 10/13 9:00 am-3:00 pm 9304.201 Sa 11/9 9:00 am-3:00 pm 9304.202 Su 12/8 9:00 am-3:00 pm 9304.203 $90/120

Mission Creek Morning Kayak Trip

ages 8 and up This one-mile paddle to McCovey Cove and South Beach is the perfect way to begin exploring sea kayaking in San Francisco. It’s designed especially for families and beginners. Kids under 16 are half price. Sa 10/26 10:00 am-12:30 pm 9349.202 Su 11/3 10:00 am-12:30 pm 9349.203 Su 12/15 10:00 am-12:30 pm 9349.204 $39/52 Mission Creek

San Francisco’s Waterfront Kayak Trip Kayak beneath the Bay Bridge, past Cupid’s Span, and wonderful views of the Bay on this three-hour cruise. Su 10/20 10:30 am-1:30 pm 9325.201 Sa 11/9 10:30 am-1:30 pm 9325.202 $60/80 Mission Creek

Sausalito Houseboats and Harbor Seals Kayak Trip Paddle by Sausalito’s historic houseboat community. See the beautiful and diverse wildlife that live in Sausalito. No experience necessary. Sa 10/5 10:30 am-1:30 pm 9348.201 Sa 11/2 10:30 am-1:30 pm 9348.202 Sa 12/14 10:30 am-1:30 pm 9348.203 $49/64 Sausalito

Sausalito Sunset and Moonlight Kayaking Enjoy this magical, relaxing adventure, paddling by Sausalito’s historic houseboats as the sun sets and the moon rises over Angel Island. No experience necessary. Adults only. Sa 10/19 5:00-8:00 pm 9300.201 Sa 11/16 3:30-6:30 pm 9300.202 Sa 12/7 4:00-7:00 pm 9300.203 $60/80 Sausalito

Sunset Kayak Trip on Mission Creek A great way to end the work week! Our two-person sit-inside kayaks will keep you warm and dry while we watch the sun set over the Bay Bridge. No experience necessary. Sa 10/12 4:30-6:30 pm 9349.201 $39/52 Mission Creek Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Outdoor Programs

campuslifeservices.ucsf.edu

stand up paddling SUP is fun, easy, and right in our backyard at our Mission Creek facility. Boards, paddle, wetsuit, and life jacket are included. Su 10/6 10:00 am-12:00 pm 9805.201 Su 11/10 10:00 am-12:00 pm 9805.202 Sa 12/7 10:00 am-12:00 pm 9805.203 $49/64 Mission Creek

backpacking and camping Escape to the high country of Yosemite! Camp beside a pristine alpine lake and take in glorious views of Yosemite’s wilderness with fellow adventurers.

Big Sur Fall Feast Come to Big Sur for a weekend of visual and culinary feasting! We’ll be car camping at Pfeiffer Big Sur State Park in style. Our days will be spent taking in the stunning coastline of Big Sur with its waterfalls, gorgeous beaches, and big redwoods. Transportation is not included. F-Su 10/25-27 Big Sur Tu 10/22 Pre-trip meeting $199/265 9121.201

Big Sur Coast Camping We scored two nights at the most sought after campsites on the Big Sur coast! Join us for a very special weekend exploring Big Sur and returning to one of the most stunning spots to sit back and take in the view overlooking the Pacific Ocean while our guides prepare delicious meals. Limited to 15. Kirk Creek Campground F-Su 10/25-27 Big Sur Tu 10/22 Pre-trip meeting $199/265 9121.202

Wilderness First Responder—Weekends Only Wilderness First Aid emergencies are unique in their needs. Learn what it takes to tackle these emergencies correctly in our lively and informative class, where the emphasis is on making good decisions by staying calm, making accurate assessments, and employing good communication and leadership skills. (no class 10/26, 10/27) Bobbie Foster, an American Health and Safety Institute Instructor, has taught for Outdoor Programs for over 15 years.

Sa-Su 10/12-11/17 $350/450 Parnassus

8:00 am-5:00 pm

9205.201

Outdoor Programs Tahoe Cabin Our cabin in North Lake Tahoe is available to UCSF students, fitness center members, and staff. Conveniently located near North Tahoe’s best ski areas, this home features a fully-equipped kitchen, large living room, and sleeps 15. Reservations are available from December through April and sell out quickly. Reservations Due to the popularity of this cabin, in-person reservations will be taken at Parnassus and Mission Bay on the following dates from 8:00 am-5:00 pm. First come, first served. After these dates, please call 514.4581 to schedule an appointment. October 14: UCSF Student Reps October 16: UCSF Students October 18: Fitness Center Members October 21: UCSF Staff

student services fees at work A portion of services fees underwrites a variety of programs and services designed to help students experience a healthy and balanced life at UCSF.

Nightly Rates Weekend/holiday Midweek Midweek, March-April

Students $390 $340 $235

outdoor programs information: 415.476.2078 or outdoors@ucsf.edu 26

Members UCSF Staff $440 $480 $390 $420 $260 $285

Outdoor Programs

climbing wall Experience a view of San Francisco unlike any other. Our world-class wall is available to you in several ways: Recreational Open Hours, Instructional Classes, Custom Programs, Special Events, and Teambuilding programs. Rock climbing is a sport that challenges both mind and body and involves an element of risk. To manage this reality, Outdoor Programs has developed risk management strategies that encompass and support all levels of our climbing wall program. The health and well being of our climbing community is our highest priority.

Recreational Open Climbing Hours Recreational Climbing Hours are designed for experienced climbers, however, first-time climbers are welcome to give the wall a try with the guidance and encouragement of our staff. Participants must be at least 15 years old to climb. Bring your own gear or use ours for free. Tu, Th 4:00-7:00 pm Free Mission Bay The wall will close for the winter on November 28, 2013 and will reopen in April.

Climbing for Beginners First timer? Fantastic! Climbing can be really intimidating if you’ve never tried it before, that’s why we offer a class specifically for beginners. Let our friendly and experienced instructors teach you the basics. We provide all equipment and prepare you to become a registered climber on our wall. Tu 10/1 5:30-7:00 pm 9706.201 Tu 10/15 5:30-7:00 pm 9706.202 Tu 11/5 5:30-7:00 pm 9706.203 $30/40 Mission Bay

Private Climbing lessons Can’t make Climbing for Beginners? Have you hit a wall in your climbing development? Why not schedule a private climbing session or lesson? Contact Ben O’Banion at 514.4581 or ben.obanion@ucsf.edu.

Climbing Parties Take your celebration up a notch and have your guests climning the walls. The climbing wall at Mission Bay is available for birthdays, personal celebrations, office outings, or something unique! Contact Ben O’Banion at 514.4581 or ben.obanion@ucsf.edu

Validated $1.75 parking is easy & convenient. See page 31. Fees

A-UCSF Students/Fitness & Recreation Center members / B-Non-members • registration pg 29

Outdoor Programs

campuslifeservices.ucsf.edu

teambuilding Retreat. Recharge. Reward. Let us design your best event ever. Whether you’re looking to host a small celebration or a huge corporate event, Outdoor Programs can design a made-to-order program in an ideal location. Take advantage of our spectacular conference and recreational facilities at UCSF, or choose a local park, an off-site center, or your own facility. We offer custom weekend camping trips, rock climbing parties, and much more, including: • Ice Breakers and Games • Team Development Workshops • Competitive Team Challenge • Retro-Recess • Rock Climbing • Bay Kayaking • Stand Up Paddling • Crazy Cardboard Boat Races • Local Excursions For more detailed information give us a call at 476.2078 or visit us at bit.ly/besteventever.

Keys to Fitness Success

Variety makes for a better team Break free of old patterns with your partners at work. When you bring in a new challenge in a playful way, your team gets a chance to see new strengths and abilities that recharge the group dynamic.

“Our Master’s Entry Program in Nursing (MEPN) students have started their program with UCSF’s Outdoor Programs Teambuilding for over 20 years. Their staff is great to work with and each cohort of students feels that the teambuilding activities contributed to a supportive and collegial group during their accelerated first year.” – Linda Sawyer, Academic Coordinator, UCSF School of Nursing outdoor programs information: 415.476.2078 or outdoors@ucsf.edu 28

Fitness & Recreation Centers at UCSF • Register Now! STEP

Registration Waiver & Form

➊ PARTICIPANT INFORMATION (One form per participant. All fields are required in order to register.)

Adult Participant Name (or parent/guardian): First

M.I.

Last

Birth Year (optional)

Gender

Child Participant Name (one child per Registration Form and Waiver): First

M.I.

Last

Birth Date

Gender MO

DAY

Street Address ________________________________________________ Apt# _________ City __________________________________________________ Zip ____________________ Day Phone ( ______ ) _____________________________ E-mail Address ____________________________________________________________________________________________ Emergency Contact Name ___________________________________________________ Relationship ___________________ Phone ( ______ ) _______________________________

STEP

➋ WAIVER OF LIABILITY, ASSUMPTION OF RISK AND INDEMNITY AGREEMENT

Fitness & Recreation Centers at the University of California, San Francisco Activity, Program, Session, Lesson and/or Trip: ________________________________________________________________________________________________ Waiver: In consideration of being permitted to participate in any way in any activity, program, session, lesson and/or trip named above, indicated on the reverse side of or attached to this document, hereinafter called “Activity,” I, for myself, my heirs, personal representatives or assigns, do hereby release, waive, discharge and covenant not to sue The Regents of the University of California, its officers, employees and agents from liability from any and all claims including the negligence of The Regents of the University of California, its officers, employees and agents, resulting in personal injury, accidents or illness (including death) and property loss arising from, but not limited to, participation in the “Activity.” _________________________________________________________ ________________________________________________________ Signature of Participant Date Signature of Parent/Guardian of Minor Date Assumption of Risks: Participation in the “Activity” carries with it certain inherent risk that cannot be eliminated regardless of the care taken to avoid injuries. The specific risks vary from one “Activity” to another but the risks range from 1) minor injuries such as scratches, bruises and sprains to 2) major injuries such as eye injury or loss of sight, joint or back injuries, heart attacks, and concussions to 3) catastrophic injuries including paralysis and death. I have read the previous paragraphs and I understand the words and language in them. I have been advised of the potential dangers incidental to receiving instruction and participating in the “Activity.” I know, understand and appreciate these and other risks are inherent in the “Activity.” I hereby assert that my participation is voluntary and I knowingly assume all such risks. Indemnification and Hold Harmless: I also agree to indemnify and hold The Regents of the University of California harmless from any and all claims, actions, suits, procedures, costs, expenses, damages and liabilities, including attorney fees brought as a result of my involvement in the “Activity,” and to reimburse them for any such expense incurred. Severability: The undersigned further expressly agrees that the foregoing waiver and assumption of risks agreement is intended to be as broad and inclusive as is permitted by the law of the State of California and that if any portion thereof is held invalid, it is agreed that the balance shall, notwithstanding, continue in full legal force and effect. Acknowledgement of Understanding: I have read this waiver of liability, assumption of risks and indemnity agreement, fully understand its terms, and understand that I am giving up substantial rights, including my right to sue. I understand and agree that if I am signing this waiver of liability, assumption of risks and indemnity agreement on behalf of a minor child, I am giving up substantial rights for said minor child, including my right to sue. I acknowledge that I am signing the agreement freely and voluntarily and intend by my signature to be a complete and unconditional release of all liability to the greatest extent allowed by law. Photo Release: I understand that the University occasionally photographs members for marketing purposes. I understand that I can elect on my and/or my minor child’s behalf not to participate in a photo shoot at the time of a shoot. For each occasion that I agree or allow my minor child to participate, I hereby grant the University of California, San Francisco permission to take my and/or my minor child’s photograph for use in official University printed publications and the Internet without further consideration, and I acknowledge the University’s right to modify any photographs at its discretion. _________________________________________________________ ________________________________________________________ Signature of Participant Date Signature of Parent/Guardian of Minor Date Participant Age (if minor) ________________

CONTINUED ON BACK

campuslifeservices.ucsf.edu • Parnassus 415.476.1115 • Mission Bay 415.514.4545

Registration Form STEP

campuslifeservices.ucsf.edu

➌ HOW TO REGISTER

Register online using our digital catalog, or complete pages 29 and 30. See website for more information. Mail or drop off pages 29 and 30: Parnassus Programs - Millberry Fitness & Recreation Center, 500 Parnassus Avenue, Box 0234, San Francisco, CA 94143-0234 Mission Bay Programs - Bakar Fitness & Recreation Center, 1675 Owens Street, Box 3000, San Francisco, CA 94143-3000 Or, fax pages 29 and 30 to: Parnassus - 415.502.7413 Mission Bay - 415.514.4580 Credit And Refund Policy The Fitness & Recreation Centers at UCSF adhere to a “no refund” policy for all customer-cancelled registration activities, programs, sessions, lessons, or trips; therefore: • Credit is issued if a customer cancels seven days prior to the first day of an activity, program, session, lesson, pre-trip meeting, or trip • For activities, programs, sessions, lessons, or trips costing more than $30, credit will be issued as a Gift Card for the amount paid less a $30 cancellation fee • For activities, programs, sessions, lessons, or trips costing $30 or less, no credit will be issued and no cancellation fee will be charged • No credit is issued if a customer cancels after the deadline stipulated above • Refund is issued only when the Fitness & Recreation Centers at UCSF must cancel an activity, program, session, lesson, or trip • UCSF Camps and Recreational Sports Leagues also adhere to the above “no refund” and cancellation fee policies but have individual cancellation deadlines specific to each camp or league • All returned checks will be charged a $30 administrative fee

➍

STEP ENROLLMENT INFORMATION (Participation in classes, programs, or services offered in this catalog is open to the General Public. Interested in membership? Parnassus: 415.476.0348. Mission Bay: 415.476.5646) Participant Fee Structure (Check appropriate boxes.) q A-Rate = UCSF Students and Fitness & Recreation Center Members . . . . . q Standard q B-Rate = Non-members

STEP

q Premier

q Express

Member #

➎ SELECT ACTIVITY

(One form per participant. All fields are required in order to register.) First

M.I.

Last

Birthdate

Gender

Activity Code

John

Doe

2/14/84

3048.251

Activity Name

Fee

Bakar Bootcamp

$156

FOR OFFICE USE ONLY: Date Entered _____________________________ Amount _____________________________ Check # _________________________________ Confirmation: Mail/In-Person SUBTOTAL:

Staff _________________________________ Receipt # _______________________________

STEP

DISCOUNT/CREDIT:

➏ PAYMENT METHOD

YOUR TOTAL:

Payment in full must accompany registration, unless stipulated otherwise. Please do not send cash. I agree to pay the total amount stated above: ____________________________________________________________________ ______________________________________ Card holder’s authorized signature Date

FORM OF PAYMENT Check: Make checks payable to: UC Regents. Send separate checks for each program or class. Please write your phone number on your checks. Charge: Visa 13-16 digits MasterCard 16 digits American Express 15 digits Discover 15 digits CREDIT CARD HOLDER’S NAME CARD #

Exp. Date MO

Registration Information & Contacts Registration Dates and Hours Adult and Youth Programs (Youth Aquatics and Camps see below) Online registration is available for all programs. Visit our website for more information. Registration is ongoing from start date and is available online, by mail, fax, or in person. Membership ID is required for program discounts. Premier Members and UCSF Students: Starts Sunday, September 1 Monday-Friday: 6:00 am-8:00 pm Saturday and Sunday: 7:30 am-6:00 pm

Programs Open to All

All programs are open to the general public. UCSF students and Fitness & Recreation members receive program discounts.

Online Registration Use our digital catalog to browse and register for all programs. It’s easy and convenient! Visit campuslifeservices.ucsf.edu/fitnessrecreation to get started. Membership not required.

Membership Become a Fitness & Recreation member and receive the lowest rate available on programs. Membership also includes use of cardio and strength machines, free weights, pools, squash and racquetball courts, gymnasium, sauna, and game room. Premier membership includes Group Fitness classes, towel service, and three hours of validated parking per day at Mission Bay (certain restrictions apply).

Group Fitness Classes General Registration: Starts Sunday, September 8 Monday-Friday: 6:00 am-8:00 pm Saturday and Sunday: 7:30 am-6:00 pm

Youth Aquatics Group Lessons

Information can be found on page 5. Visit our website (campuslifeservices.ucsf.edu/fitnessrecreation), or the Service Desk for a current schedule of classes.

Online Account Management Conveniently manage your customer account online—view your account, make payments, and update your profile. Add your child to your account for easier online registration. Visit Member Services to get started. Membership is not required to set up an account.

Register online or in person. Online registration for Millberry Weekend lessons starts September 1 and October 31. Online registration for Bakar Weekday and Weekend lessons starts September 1 and September 19. Membership ID is required for member rates.

Youth Participation

For more information, please see page 12.

To enter the Fitness Center, please show your admittance card, membership card, or UCSF student ID.

UCSF Camps

Cancellations

Online registration is available for UCSF Camps. Registration is ongoing throughout the quarter.

Pricing Two-tier pricing for all programs. A = UCSF Students/Fitness & Recreation Center Members and their children B = Non-members

Fitness & Recreation Centers UCSF Holidays & Closure Dates

Youth programs are open to ages 14 and younger. See program descriptions for details. Membership for ages 15 and older is required for use of the fitness floor and equipment. Ages 15 and older may participate in adult programs. For more information please refer to the policies available online at campuslifeservices.ucsf.edu/fitnessrecreation/information/faq_policies/youth_programs.

Check-In

Register early—classes are subject to cancellation without minimum participation. If a class is cancelled, you will be notified by telephone and a full refund will be available in the same form as the original payment. See the Credit and Refund Policy on page 30 for information about customer cancellations.

Parking Information A parking garage is located at each center. Program participants and members receive up to three hours of discounted parking ($1.75 flat rate), with validation on weekdays from 4:45 pm-8:30 am and any time on weekends. Premier members whose membership includes use of Bakar Fitness & Recreation Center receive up to three hours of free validated parking per day at Mission Bay only. Validation is available at the Service Desk. Regular parking rates apply at other times.

Fitness & Recreation Contacts Millberry Fitness & Recreation Center at UCSF Parnassus

Holiday hours are 7:30 am-8:00 pm

Millberry Union 500 Parnassus Avenue, San Francisco Tel: 415.476.1115; Fax: 415.502.7413

Labor Day, Monday, Sept. 2: OPEN

Bakar Fitness & Recreation Center at UCSF Mission Bay

Veteran’s Day, Monday, Nov. 11: OPEN Mission Bay indoor pool maintenance Nov. 25-Dec. 1: CLOSED Thanksgiving, Thursday, Nov. 28: CLOSED Thanksgiving Holiday, Friday, Nov. 29: OPEN Parnassus pool: CLOSED Mission Bay outdoor pool maintenance Dec. 16-22: CLOSED Christmas Eve, Tuesday, Dec. 24: OPEN Christmas, Wednesday, Dec. 25: CLOSED New Year’s Eve, Tuesday, Dec. 31: OPEN New Year’s Day, Wednesday, Jan. 1: OPEN Fees

William J. Rutter Center 1675 Owens Street, San Francisco Tel: 415.514.4545; Fax: 415.514.4580

UCSF Health & Wellness Center wellness@ptrehab.ucsf.edu Tel: 415.514.4816 To contact program supervisors directly, please visit campuslifeservices.ucsf.edu/fitnessrecreation/information/contact_us Like us on Facebook facebook.com/UCSFFitnessRecreation Follow us on Twitter @UCSF_fitrec

Working Out Just Got

More Fun!

Bakar Fitness & Recreation Center

Millberry Fitness & Recreation Center

• Fourth floor: New treadmills and ellipticals

• iPads for use during workouts

Coming soon:

• New free weight strength equipment

at Mission Bay

• New functional training room • TRX straps available for checkout • Les Mills GRIT™ classes: Transform in 30 minutes!

at Parnassus

• New treadmills with TV and Internet

Coming soon: • TRX straps for checkout • Updated locker rooms

• TV and Internet on the fourth floor

#1679 University of California, San Francisco Fitness & Recreation Centers at UCSF 500 Parnassus Avenue San Francisco, CA 94143-0234

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