Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made but in the analysis we need to bear in mind the factors that may influence the results.
Objective
The objective of the Core Muscle Strength & Stability Test is to monitor the development of the athlete's abdominal and lower back muscles.
How to conduct the test
The Core Muscle Strength & Stability Test is conducted as follows:
Position the watch on the ground where you can easily see it
Assume the basic press up position (elbows on the ground) - as in the picture above
Hold this position for 60 seconds
Lift your right arm off the ground
Hold this position for 15 seconds
Return your right arm to the ground and lift the left arm off the ground
Hold this position for 15 seconds
Return your left arm to the ground and lift the right leg off the ground
Hold this position for 15 seconds
Return your right leg to the ground and lift the left leg off the ground
Hold this position for 15 seconds
Lift your left leg and right arm off the ground
Hold this position for 15 seconds
Return you left leg and right arm to the ground
Lift your right leg and left arm off the ground
Hold this position for 15 seconds
Return to the basic press up position (elbows on the ground) - as in the picture above
Hold this position for 30 seconds
Analysis
Analysis of the result is by comparing it with the results of previous tests. It is expected that, with appropriate training between each test, the analysis would indicate an improvement.
If you were able to complete this test then it indicates you have good core strength. If you are unable to complete the test then repeat the routine 3 or 4 times a week until you can.
If core strength is poor then the torso will move unnecessarily during motion and waste energy. Good core strength indicates that the athlete can move with high efficiency.
Your brain is a thinking organ that learns and grows by interacting with the world through perception and action. Mental stimulation improves brain function and actually protects against cognitive decline, as does physical exercise.
The human brain is able to continually adapt and rewire itself. Even in old age, it can grow new neurons. Severe mental decline is usually caused by disease, whereas most age-related losses in memory or motor skills simply result from inactivity and a lack of mental exercise and stimulation. In other words, use it or lose it.
Where Mind Meets Body
Brain chemistry reveals an essential unity of mind and body. Neurons not only contact other neurons, they also connect with skeletal muscles, at a specialized structure called the neuromuscular junction. There the brain uses acetylcholine – its primary chemical neurotransmitter for memory and attention – to communicate with muscles. Another of the brain's key chemical messengers, dopamine, helps regulate fine motor movement.
The role of these neurotransmitters in regulating movement underscores the intimate relation between body and mind, muscle and memory. In fact, many body workers find that deep massage can trigger the release and awareness of powerful, long-held emotional memories.
Wake Up Your Brain in the Morning Exercise
In the morning, while you're still in bed, slowly begin to move your toes – any way that feels good. Wriggle, scrunch, and stretch. Move all your toes up and down several times, or work just your big toes. Wiggling your toes activates nerves that stimulate your brain and internal organs.
Do these exercises first thing each morning or after sitting for an extended period of time. It will help you to wake-up and become alert more quickly. Your whole body may feel pleasantly energized. Most important, your first steps – and those throughout the day – will be safer ones. (Falls are the second leading cause of spinal cord and brain injury among people over 65 years old.)
The key ingredient to working with pre-adolescent and early adolescent athletes is providing global stimulation from a movement perspective. Younger athletes must experience and eventually perfect a variety of motor skills in order to ensure both future athletic success and injury prevention. Developing basic coordination through movement stimulus is a must, with the eventual goal of developing sport-specific coordination in the teenage years. Coordination itself, however, is a global system made up of several synergistic elements and not necessarily a singularly defined ability.
Balance, rhythm, spatial orientation and the ability to react to both auditory and visual stimulus have all been identified as elements of coordination. In fact, the development of good coordination is a multi-tiered sequence that progresses from skills performed with good spatial awareness but without speed to skills performed at increased speeds and in a constantly changing environment. As Joseph Drabik points out, coordination is best developed between the ages of 7 – 14, with the most crucial period being between 10 – 13 years of age.
As with anything else, an important issue with respect to coordination development is to provide stimulus that is specific (and therefore appropriate) for the individual. Prescribing drills that are either too easy or too difficult for the young athlete will have a less than optimal result.
An interesting note, as I have suggested in past articles, is that there appears to be a cap with respect to coordination development and ability. Younger athletes who learn to master the elements associated with good coordination (balance, rhythm, spatial awareness, reaction etc), are far better off then athletes who are not exposed to this kind of exercise stimulation until advanced ages. The ability to optimally develop coordination ends at around the age of 16. This validates the claim that global, early exposure is the key from an athletic development standpoint. Again, global coordination will serve as the basis to develop specific coordination in the teenage years.
Once again, it is important to mention that coordination development is a process that encompasses years of exposure and is based on DIVERSITY and VERSATILITY. Young athletes cannot be pigeonholed into sport specific stimulus at a young age and expected to vault into the ranks of elite athletics. As the motto of my company says, ‘You Can’t Become a Champion Until You Become An Athlete’.
Furthermore, it is important to understand that coordination-based exercises must be introduced during the preadolescent ages. Adolescence is not an appropriate time during which to begin elements of coordination training. As strength, speed, height and body mass change significantly during these years, it is much more prudent to reinforce already known movements rather than teach new ones. Herein lies the art and understanding of developing a young athlete. Coaches, trainers and parents must accept the fact that developing a healthy and successful athlete is a journey or process that encompasses several varying degrees of stimulus, all of which build on top of the other.
Coordination training, for example, is introduced during the pre-adolescent ages while nervous system plasticity is high and movement habits have not yet been ingrained as permanent. The scope of coordination training changes during the adolescent ages, during which physical growth alters the young athlete’s previously mastered movement habits. At this time, refinement of movement should take precedent over learning new movement-based skills. In post-adolescence, coordination training can once again be taken to new heights.
One point to consider about coordination is that genetic pre-disposition plays a significant role. Less coordinated children will likely never exhibit the tendencies of naturally coordinated children regardless of training. That is not to say that improvements cannot be made, however – quite the opposite.
Here are three basic principals of coordination training –
1. Start young – coordination improves as a result of learning and mastering new movements. Start young athletes off early with coordination-based exercises that challenge their abilities (within reason). The more coordination a young athlete has, the more ability he or she will display at any perspective sport.
2. Challenge young athletes on an individual and appropriate level – Some youngsters have good balance while others display good rhythm. The key to successful coaching is to undercover what elements of coordination each athlete requires and develop drills/exercises that most suitably target the weaknesses.
3. Change exercises frequently – young athletes learn quickly in most cases. Be sure to challenge them physically and intellectually with new exercises often.
The following list provides some basic exercises that you can use with your young athletes to help develop elements of coordination –
• Multi-directional forms of running, jumping and skipping
• Single leg balancing games
• Mirror games (mirroring each other’s movements)
• Known exercises starting or finishing in new positions (start sprints from belly or one knee; end with hands up or on all fours)
• Opposite arm circles (right hand circles forward, left backwards)
• Simultaneous arm and leg circles
• Jump in place with 180 or 360 turns while in flight
• Balance exercises on a low balance beam
• Cross step-over running or carioca
• Somersault to balance (somersault to standing one legged balance)
• Skipping A, B and C’s
• Obstacle running (place hurdles directly on floor and have athlete run over them)
Remember, coordination includes elements of balance, spatial orientation, rhythm and various other traits. This list reflects exercises to improve several of those elements.
Brian Grasso is the Executive Director of the International Youth Conditioning Association and considered by many to be one of the premier authorities on youth athletic development in the world.
Yoga and Tennis- Release Your Full Potential
By: Deb Bobier, Registered and Certified Yoga Instructor
500 Hour Level (the highest available) & Founder of
YogaBound.com & SarongBoutique.com
In addition to soft ball, track and running, I played tennis competitively for more than 20 years. Being good at the game meant practice and this was something I always looked forward to. Staying in top condition was a daily commitment as I wanted to continue growing, and excelling at my game.
In the late 90’s, due to knee issues, I had to give up tennis and running. After years of being so physically active it was difficult to adjust to a less active lifestyle. Walking and bicycling were fine, but didn’t come close to what I was accustomed to physically. But the emotional challenge was one I had never experienced before. In 2001 I found Yoga and it has been the most amazing thing I had ever done in my life. The physical benefits are extraordinary, but it was the mental benefits that I am most grateful for.
And this is where Yoga helps your game the most, offering up a competitive edge beyond the physical. We have all lost a match to someone not at our level, and won against others that were better than us. Tennis, like life, is a head game, too. Being able to stay in the game moment to moment with focused concentration, oblivious to intimidation and other distractions is tough. And this takes continued effort, just like the routine we have for getting ourselves in physical shape.
Yoga enhances everything you do in life, on and off the court. And each day more people from all walks of life and for various reasons are turning to Yoga. I never would have believed it, but Yoga alone is an ideal form of exercise. Unlike other forms of fitness, Yoga offers the full range of fitness benefits, developing strength, stamina, flexibility, and vitality. The gentle stretching action involved in each yoga posture promotes a gradual, safe increase in the flexibility of the whole body. Yoga boosts vitality, and enables recovery. Yoga has the ability to rejuvenate.
Yoga affects the mind as much as the body. It improves concentration, increases alertness, precipitates perceptual and rational clarity, cultivates calmness, develops equanimity, instills confidence, and nourishes contentment. However, these benefits all depend on presence of mind during practice. It is essential that you approach your practice with sensitivity, and awareness. If done absentmindedly, or violently, it can reinforce this process further.
Yoga Benefits
-Yoga purifies, and cleanses every muscle, joint, organ, all parts of the body. The skin, and eyes are the external reflections of this internal good health.
-Yoga develops muscular strength, and cardiovascular fitness.
-Yoga produces an alert, relaxed, and tranquil state of being.
-Yoga restores the body-mind to its fundamental state of well-being, ease, and vibrant alertness.
-Yoga can create a sculpted body, perfect mind control, and perfect peace with one's own Self, the world, nature and everything around us.
-Yoga is wonderfully nourishing, working beyond the superficial, to the deepest core of our being.
-Yoga has rejuvenative properties that many are claiming cure everything from diabetes to cancer. While these may seem like wild claims, there's no denying the benefits.
-Yoga reconnects you with your own Power.
-Yoga will enable you to discover the sacred link that ties body with mind, mind with soul, inner world with the outer world, and material achievement with spiritual aspiration.
How Yoga Works
Most of us have restrictive patterns of habituated tension. These inhibitors are the result of past experience. Intrusive, threatening experiences evoke resistance. Generally we react to these intrusions by tightening, and hardening our bodies, and minds. It is our way of making the intrusion less painful. Though a protective mechanism, this is not healthy in the long run.
Unfortunately, the effect of the tightening, and resistance solidifies muscles, and other cells around the energetic impetus of the intrusion. This solidification buries the energy of the intrusion, and we do not have to face its pain. But it remains inside us: locked in immobile muscle fibers, blocked veins, and capillaries, dammed nerve pathways, and dormant synapses. Our unprocessed past remains imposed upon the present. Where it serves only to restrict us, and limit our lives.
Yoga is a practical tool for untapping our hidden, and latent potential. It uses the five techniques of asana, vinyasa, bandha, pranayama, and drushti to bring about a state of profound relaxation. This relaxed state is one of vibrant and alert harmony, in which all of the different aspects of our being are integrated, and accessible. It emerges once we are completely free from any residual tension.
It becomes apparent as soon as we begin the process of releasing the residual tension we carry within us. Most of this tension is so deeply embedded that we are often unaware of its existence even though it hinders us. Generally it is because we never were, or cannot remember being without it. Hatha Yoga is more than simply relieving us from tensions that disturb us. It can release us completely from all patterns of holding, and stagnation down to the deepest, unconscious levels of our being.
To release even one of these patterns takes time, and constant, consistent repetition. Repetition of the actions of the Asana, including asana, vinyasa, bandha, pranayama, and drushti, over, and over and over again, as it takes time to replace old habits with new. If there is discontinuity in this repetition the old pattern will reassert itself. Consistent means to activate the Asana always in the same manner, involving the correct, judicious use of asana, vinyasa, bandha, pranayama, and drushti.
As tension begins to leave us, we have an epiphany. Something of great magnitude is revealed. This is that the body and mind cannot be functionally separated. What we find is that each area of physical resistance, (tension, stagnation, dullness, hardness, weakness, irritation) embodies an emotional pattern. When the habituated, physical pattern begins to be released, the emotional pattern begins to emerge. This means that Asana can, and inevitably will, bring about an emotional release.
Many styles of yoga promote 'Active' poses. Through the continuity of action, or vinyasa, cardiovascular stamina is developed. Through contraction of the muscles while holding the postures, muscular stamina is developed. Yoga is not intentionally aerobic, but at certain points can increase the heart rate until greater fitness is developed.
Yoga goes beyond muscular strength. Working deeper in the poses results in the development of muscular stamina. Muscles will lengthen, as opposed to contracting with a deep strength becoming apparent. Hatha Yoga demands muscle use which in turn increases the efficiency of the muscle fibers. The body becomes toned instead of becoming larger.
Some of the postures are quite challenging which requires focused attention in order to avoid injury, and to also feel what is going on in your own body. Working in each practice with where you are at that moment, when you are finished you will notice a feeling of deep but alert relaxation. However, if you have chronic fatigue syndrome, the feeling of tiredness may take longer to go away. But it will.
Our bodies are different, every minute of everyday. This means each yoga practice will be different than the one before, and the one after that. With this knowledge we learn to listen, to honor and respect where we are at the moment. Yoga is not a competition. What we hear is a warning, a message that tell us what changes in our personal life are necessary that will promote the benefits of your Yoga practice. Always be kind and gentle with yourself. And, set realistic goals if you plan on making lifestyle changes.
It is inevitable that increased circulation will be a byproduct of your Yoga practice. You are moving. You are generating heat. As you build muscle your body naturally tones. You are sending fresh continuous blood supply (oxygen) to every organ, tissue, muscle and joint in your body, not to mention your skin. You are being purified of toxic wastes, allowing the nutrients in. There is nothing in your body that isn't benefiting from your Yoga practice.
All of this leads to increased vitality, and improved health which translates to an enthusiasm, and appreciation of life. The cosmetic effect will be obvious. As circulation improves, so does skin tone and skin quality. This is further enhanced by the vitality of the internal organs, especially the liver, and kidneys in keeping the body healthy and vital.
Hatha Yoga then is not superficial relaxation. It is much deeper than that. It is not covering up, or avoiding uncomfortable feelings. That can best be done by having a glass of wine, a massage and/or a hot bath. Hatha Yoga challenges, reveals, and releases our embodied tension resulting in a release of our full potential.
This is done in a precise, pragmatic, and systematic manner. It is not in anyway haphazard. Repeated and accurate application of the techniques elicits specific and predictable results. You experience a deep sense of relaxation, and freedom within your own being. The manifestation of this freedom is gratitude, appreciation, compassion and enthusiasm for life, and living.
Whether it is playing a Tennis match or navigating the challenges of your everyday life, Yoga, Meditation and Pranayama will enrich, influence, benefit and enhance your physical and mental wellbeing. So find a class that resonates with you, Yoga is 99% practice and 1% philosophy, and get on your mat.
We would also like to invite you to have a trip of a lifetime by joining us one of our Week long yoga retreats. We have Yoga in Thailand coming up in July and Yoga in Bali in September. For more information visit us online at www.yogabound.com.
And be sure to check out all the great products for spring and summer on our site www.sarongboutique.com. We have really unique, high quality and affordable sarongs, cover-ups and other tropical products you won’t find anywhere else.
Wishing you health, wealth and happiness,
Deb
Deb Bobier, Registered and Certified Yoga Instructor
500 Hour Level (the highest available)
Founder
YogaBound.com & SarongBoutique.com
Over 1000 hours of Hatha Yoga training in the Ashtanga, and Iyengar styles of Yoga, including intensive training in India, the heart and soul of Yoga. Training includes Yoga Philosophy, Ethics and Lifestyle, Anatomy and Physiology, Teaching Skills and Practice, Adjustment Skills, Restorative Postures, Partner Yoga, Pre & post natal Yoga, Yoga for those with medical issues, Meditation, and Pranayama, Sequencing, Prop Usage and Asana preparations and modifications, Stress and Relaxation Management, Breath Work, as well as psycho-spiritual healing.
The Benefits of Jumping Rope
Jumping Rope: Not Just For Kids Anymore
Learn why jumping rope is one of the most effective and enjoyable forms of exercise...
Jumping rope is possibly the single most comprehensive and beneficial form of exercise a person can do! It can be done just about anywhere – alone or in a group – and can easily be incorporated into anyone’s lifestyle. Best of all, its exercise that is fun, entertaining, and highly enjoyable.
Here are the MAJOR benefits of jumping rope:
Effective:
Jumping rope can burn up to 1000 calories per hour, making it one of the most efficient workouts possible. It tones muscles in the entire body, developing long, lean muscles in all major muscle groups, both upper and lower. Jumping rope optimizes cardiovascular conditioning and maximizes athletic skills by combining agility, coordination, timing, and endurance.
Easy to Learn:
People of all fitness levels and athletic abilities can learn to jump rope in a relatively short amount of time. There are many, many different ways to do it – some are very easy, some are extremely difficult, all are beneficial. No matter what your ability-level, you can learn at your own pace in a relaxed and comfortable environment.
Fun:
Jumping rope is extremely enjoyable and can easily become a fitness addiction! Once you become even modestly proficient, the natural rhythm and fitness of ‘easy jumping’ takes over and hides the fact that you’re actually exercising quite vigorously. This is why many athletes – especially professional boxers and tennis players are literally able to jump rope for hours on end without tiring physically or mentally. Also, jumping rope is one of the most flexible types of workout and encourages creativity and spontaneity.
Inexpensive:
Compared to most other fitness products, jump ropes are very inexpensive, making this exercise accessible to everyone. A decent quality jump rope can often be purchased for $10 or less at many sporting goods stores.
Portable:
When it comes to portability, not many things beat the jump rope! All you really need is a 3’ x 4’ and a high-enough ceiling in order to do your workout. A small jump rope can be carried in a suitcase, briefcase, backpack or purse anywhere in the world and provide you with the most effective portable workout in existence. For this reason, jumping rope is the perfect exercise for travelers.
Great for Kids:
It’s as simple as this: kids love to jump rope. In fact, children are often able to become proficient much faster than adults – sometimes learning to jump rope well within just hours of beginning! It’s an exercise that quickly improves fitness levels, builds self –esteem, and – most importantly – demonstrates that exercise can be fun and enjoyable.
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Roping essentials:
One of the greatest things about jumping rope is how little it takes to get started. All you really need are some comfortable shoes and a good jump rope. The best shoes for jumping rope are either aerobic shoes or cross-trainers. Be sure your shoes have a reinforced toe and provide a lot of cushioning for the ball of the foot.
Jump ropes have come a long way since most of us were skipping around the playground. Today they are made from a variety of materials and feature various grop styles.
Some ropes are weighted or have heavy handles. These ropes are usually too cumbersome and are not recommended. Instead, choose a LIGHT-WEIGHT jump rope with FOAM GRIPS so it won’t slip away from you even if your palms get sweaty.
Here’s how to choose the right length rope for you: Step one foot in the center of the rope and bring both handles up to the chest. The handles should reach about chest-high.
Learning the basics:
Here is a breakdown of the dos and don’ts of jumping rope:
vLightly grip the handles near the end closest to the rope.
vKeep your shoulders relaxed and your elbows close to your body.
vYour knees should be bent slightly.
vTurn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head.
vNever hunch over. Keep your back straight and head up.
vJump low to keep the impact on your knees and ankles to a minimum.
Spice it up for more fun:
If it’s been awhile since you’ve swung a rope, you can rest easy – the essentials are still the same. And the essentials are all you really need to know to get a good workout. But, if you want to create a fun and exciting workout, you’ll have to add an extra element – a little pizzazz.
The easiest way to do this is to turn on some upbeat music to get you motivated. Fun, exciting music is the best way to keep your energy up during your workout.
Once you have mastered basic jumping, try getting a little creative. Jump backwards or vary your foot patterns. Try bringing your knees up or scissoring your legs. If you find yourself needing a break but you don’t want to stop completely, twirl the rope from side to side.
The point is to stick with it. You’re sure to notice a marked improvement in your endurance level, which will help any other sports or activities you may do. And who knows? Jumping rope might even make you feel like a kid again!
