Classes

All classes in QLD, NSW, Vic., Tas. and WA will be found on the NAST site, here.

ANU classes

Non-ANU classes

Australian National University (ANU) Classes (ACT)

 

Posture & Flexibility

What is P&F

P&F is the most advanced and accessible stretching system available anywhere in the world today. Our exercises are designed to increase flexibility, safely and efficiently. The P&F method is used in Yoga and Pilates studios, medical clinics, and coaching facilities alike and has been taught continuously at the ANU since 1988.

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Strength & Flexibility

What is S&F

Myths about weight training persist: many people think that they will become too big and muscular-looking if they lift weights, for example. Others believe that body 'toning' is best achieved by many repetitions using a light weight. Still others believe that weight training will leave them 'muscle bound'. This course will dispel these myths.

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Venues

P&F Room and S&F Room, top floor of the Australian National University Sports and Recreation Building, North Road, Acton. Come into the University from Barry Drive; and bear left. The ANU SRA is the first large building on your left-hand side. Park wherever you can; be aware that the Parking Nazis enforce the restrictions on a purely random basis; make sure you read the signs!

The P&F classes are run in a dedicated room, with various bits of stretching-related equipment, built for us by Rob Munyard.

The S&F classes are run in a dedicated room (constructed and fitted out by Greg, Kit and Bill Giles, years ago!) with shelving for valuables, and LOTS of chin-up bars!

Additionally, this room may be used by current students, as long as they are accompanied by a training partner.

How to enrol

The Summer Program runs until Sunday 24 February 2008.

The 2008 Semester I Program commences the week beginning Monday 25 February and ends Sunday 1 June 2008. All courses run for 14 weeks, including over the semester breaks.

Enrolments for the 2008 Semester I Program will commence on Monday 18 February and continue until Sunday 24 February. Intermediate and Advanced students can enrol from Monday 11 February. Enrolments will be accepted at the Reception Desk at the ANU Sports Union between 7.00am and 6.00pm Monday to Friday and 3.00 to 5.00pm Saturday and Sunday. Please phone the ANU Sports Union on (02) 6125 2273 with any queries regarding enrolling.

Course costs

Please phone the ANU Sports Union on (02) 6125 2273 for details.

2008 Semester I Program Posture & Flexibility

(Starts Monday 25 February and finishes Sunday 1 June: 14 weeks in total)

DAY	TIME	LEVEL	INSTRUCTOR
Monday Monday Monday Monday	12.30–1.30 5.00-6.15 6.15-7.30 6.30–7.45	intermediate beginner beginner intermediate	Ben Merryn David Sonja (Multi Purpose Room one floor below the P&F room)
Tuesday Wednesday Wednesday Wednesday Thursday Thursday Friday Friday   Sunday	6.00–7.30 12.30–1.30 5.00-6.15 6.15-7.30 12.30-1.30 6.15-7.30 5.00-6.15 6.15-7.30   5.30–6.45	advanced intermediate beginner intermediate beginner beginner intermediate intermediate plus * intermediate	Kit Jen Kit Merryn Trina Olivia Jen Greg   Greg

* Intermediate Plus classes will tend to be strong, using the more difficult forms of the P&F stretches. They will focus on the major movements of the spine (flexion, extension and rotation), of the hip joint (extension, flexion and abduction), the latter really being about the quadriceps, hip flexors, hamstrings, buttocks and hip adductor muscles. Less attention will be paid to areas like shoulders and wrists, although they will feature. For those who like lots of big stretches, this is the class for you.

2008 Semester I Program Strength & Flexibility

(Starts Monday 25 February and finishes Sunday 1 June: 14 weeks in total)

DAY & TIME	LEVEL	INSTRUCTOR
Tues 5.15–6.15	Advanced—this class is designed for someone who has done at least one term of Intermediate level S&F.	Kit
Tues 6.15–7.15	Intermediate—someone who has attended a Beginner's class. Do this level even if your Beginner's class was years ago.	Pierre
Wed 6.15–7.15	Beginner—someone who has not attended a class before.	Kit
Thurs 5.15–6.15	Beginner—someone who has not attended a class before.	Olivia
Thurs 6.15–7.15	Intermediate—someone who has attended a Beginner's class. Do this level even if your Beginner's class was years ago.	Jo

 

Non-ANU Classes (ACT)

 

DATES, DAY & TIME	VENUE & LEVEL	INSTRUCTOR
4 Feb to 7 Apr (no classes 10 and 24 March) 8 weeks Monday 12.15–1.15	Department of Environment and Water, John Gorton Building, Barton Beginners and On-going students (Open to staff of DEW only)	Trina 0408 556 589
19 Feb to 8 Apr 8 weeks Tuesday 12.30–1.30	Department of Infrastructure, Transport, Regional Development and Local Government, 111 Alinga St, Civic Beginners and On-going students (Open to staff of DEW only)	Trina 0408 556 589
4 Mar to 8 Apr 6 weeks Tuesday 1.30–2.30	The Smith Family, Cnr Launceston and Easy Sts, Woden Beginners and On-going students (This class is open to the public)	Trina 0408 556 589
13 Feb to 9 Apr 9 weeks Wednesday 12.30–1.30	National Gallery of Australia, Beginners and On-going students (Open to staff of NGA only)	Trina 0408 556 589

 

Posture & Flexibility

Stretch Therapy (the clinical/rehab version of the approach) has been developed at the ANU during this time as well, and is the subject of a best-selling book (Overcome neck & back pain, now in its 4th edition). Stretch Training, that aspect of the method taught in the classes at the ANU, is the subject of the book Stretching & Flexibility. Both are available at the Co-op Bookshop on campus, along with DVDs and CDs.

Classes are also conducted off-campus in numerous ACT government departments. Workshops on this method are taught around Australia and overseas (USA and Canada) annually. The founder of the method, Kit Laughlin, teaches at the ANU most semesters. All P&F teachers have been trained in the method by Kit personally.

Why should I do P&F?

Flexibility plays an integral part in our physical and mental well being. Stretching allows us to release muscular tension, combat and manage injury, and allay common aches and pains associated with stress and age—or too much work at the computer! Over a 14-week course you will learn about your patterns of tension, and how to do something about them! As well, you will gain deeper insight to yourself and your awareness will increase. Your body will feel looser and your range of movement will be greater, you will be more relaxed and you will definitely sleep better. One of the reasons that P&F has run so long at the ANU is that it complements the academic life perfectly.

The most important point I left to last: doing P&F simply feels great. In the 14-week course you will notice significant improvements in the way you move and feel. Put simply, improving flexibility and strength improves the quality of your life.

What happens in an average P&F class?

In a 75-minute class, you will warm up, and learn and stretch individually or in pairs (our 'partner' work). The classes are graded and cater to all levels of ability and flexibility, and all our exercises can be modified to suit the needs of each individual. Each class is designed to build on the previous one, which is why we only run semester-based courses. As the classes progress, we add strength and balance exercises into the mix. By the semester’s end you will have been taught advanced stretching techniques (such as the Contract–Relax method) and variations of all exercises that suit your individual needs—things that can be performed easily at home or in the office with little or no equipment.

How are P&F and S&F different from other systems?

The most important distinguishing feature is that both P&F and S&F are integrative systems, and by that we mean they have been developed by integrating the best features of existing systems, lessons from emerging research, and our own innovations, tried and tested over a long period of time. Both S&F and P&F are evolving systems: they are being modified and improved continuously by incorporating user and practitioner feedback to update and enhance what we teach.

Core strength, joint stability and balance are integrated into both S&F and P&F systems; it is the focus on individual needs and the ability of our instructors to modify all our exercises to suit you that makes our approach unique. The benefits you will derive from both P&F and S&F are directly transferable to your other activities, such as walking, running, dancing, martial arts and so on.

What is the difference between P&F and S&F?

In P&F, the emphasis is on acquiring additional flexibility; strength and stability are by-products of this activity. In S&F, the emphasis is on getting stronger, and one’s existing flexibility is maintained. We recommend doing a semester of P&F before doing S&F; many students have told us that doing P&F enhances body awareness considerably and that this helped the learning of the S&F techniques.

Strength & Flexibility

In S&F, you will learn safe techniques that are highly efficient in terms of results gained for time spent. 20-30 minutes twice a week is all the weight training anyone needs and your body's composition and shape can be altered radically with this minimal-duration, high-intensity training, if combined with appropriate nutrition. The latest research from many sources suggests that weight training may be even more important for women than for men. Complementary stretching exercises are taught with the strength work, to maintain your range of movement.

What is different about S&F?

In contrast to most gym programs, for the first six weeks this course focuses on the core (trunk), accurate knee tracking, the rotator cuff muscles and other stabilisers of the shoulders and any other muscles are relatively weak or inactive with an extremely efficient set of synergistic exercises. Strengthening these areas first makes later work for the upper and lower body easier and safer. S&F features advanced high-intensity techniques (pre-exhaustion, instability, strip sets, negative or eccentric movements, among others), yet are perfectly suited to beginners. 

Why do S&F?

We know that many people would like to get stronger, but are put off by what they perceive as the 'gym culture'. In teaching S&F, we have the exclusive use of our own self-contained area, and the teaching approach is supportive and friendly. Enrolled students are able to train (with a partner) in this space out of class times. But why should one want to get stronger in the first place?

There are many reasons: the first is that, in combination with the right diet, weight training is the fastest way to burn fat and change your body's shape. If you are one of those who hits the Stairmaster for a few hours a week (enduring the assault of commercial TV all the while!) and yet have had indifferent results, do a semester of S&F and see just how quickly you can change your body composition. Another is that the right weight training feels fantastic to do.  It feels great to get stronger, and the whole body feels more alive—many students have mentioned this to the instructors in past courses.