Martial Arts Description
Martial arts can be an excellent way to improve one's level of
physical and mental fitness. Flexibility, skill, quickness and strength are
all important requirements to participate in martial arts. There are
many types of martial arts to choose from. If you are interested in
participating, seek out an experienced and qualified instructor from
a reputable martial arts studio.
Risks and
Martial Arts Risks
- Muscular strains of groin, shoulders, lower back or hamstrings
- Joint problems such as elbow injury (epicondylitis),
hand/tendon inflammation (tenosynovitis) or knee inflammation
- Cuts, bruises or scrapes from falls, poor blocks, blows or
mat burn
- Broken fingers, toes, nose, teeth
- Throat damage; injury to trachea/larynx areapossibly fatal
- Stomach injuries from blows and strikes include
ruptured spleens, damage to the kidney and concussion of the solar plexus
Martial Arts Sport-specific applications
- Non-contact karate tournaments (uses little protective gear)
- Light-contact (point karate) tournaments (protective gear used)
- Full-contact (foam rubber foot pads and "boxing" gloves)
- Forms competition (empty-handed or with weaponsall
techniques)
- Judo is an Olympic sport
- Taekwondo is an Olympic exhibition sport
Martial Arts Equipment required
- Most of the various kinds of martial arts require a different
type of equipment
- Clothing: loose-fitting cotton jacket and pants (Gi with
belt)
- Footwear: specially designed for light-contact and full-contact
- Protective gear: allowed in some competition, not others;
recommended when practicing with others; may include hand and
foot pads, shin pads, mouth guard, athletic cup (for men),
breast protector (for women)
- Weapons (form competition): could include Bo staff,
Nunchuku, Kama, Tonfa, Sai, Jo
Martial Arts Applicable substitutions
- Boxing/shadowboxing/sparring
- Yoga (astanga style)
- Wrestling
- Gymnastics
Martial Arts Reference sources, organizations and publications
- The USA Karate Federation: 1300 Kenmore Boulevard,
Akron, OH 44314, (216) 7533114
- U.S. Taekwondo Union (USTU): 1750 E. Boulder St.,
Colorado Springs, CO 80909, (719) 5784632
- United States Judo, Inc. (USJ): PO Box 10013, El Paso, TX 79991,
(915) 5658754
- Karate Everyone, Mike Sawyer, Hunter Textbooks, Inc.
823 Reynolds Rd., WinstonSalem, NC 27104, 1985
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Mode
Cardiorespiratory: Interval
Fitness Benefits
- Cardiorespiratory 3
- Flexibility 5
- Muscular Strength 3
- Muscular Endurance 4
- Body Fat Recution 3
Fitness Requirements
- Cardiorespiratory 1
- Flexibility 3
- Muscular Strength 1
- Muscular Endurance 2
- Coordination/Skill 4
Muscle groups used
Primary muscles: quadriceps, shoulders, upper back
(latissimus dorsi, rhomboids, trapezius), chest, obliques,
abdominals, forearms, biceps, triceps and lower back (erector spinae)
Assistance muscles: hamstrings, hip abductors (gluteal
muscles, tensor fasciae latae), hip adductors, hip flexors and calves
Energy expenditure
Approximately 0.088 Calories per minute per pound of body weight
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