This document provides tips for paddlers to improve fitness beyond just arm strength. It discusses the importance of endurance, strength, muscular balance, core strength and flexibility for paddling. Common injuries are outlined along with who is most at risk and what body parts typically get injured. Exercises are then recommended targeting the shoulders, core and general fitness. Tips are also provided for easy exercises that can be done when getting in and out of a boat.
Correct running technique is important for efficiency, reducing injuries, and performance. The key areas of running form include keeping an upright posture with eyes forward, swinging arms from the shoulders without excess side-to-side motion, landing on the mid-foot under the hips with straight legs. Overstriding or understriding should be avoided, and plyometric drills can help improve technique. Choosing the right shoe is also important, with motion control shoes recommended for pronators and cushioned shoes for supinators. Backward running can increase strength but more research is needed on its effects and optimal technique.
Squat pages from acsm's foundations of strength training and conditioningCHINO Orlando Muñoz
The document describes proper form and technique for performing barbell back squats. Key points include: holding the bar in a low-bar or high-bar position on the back, keeping the feet parallel and shoulder-width apart or wider, descending until the thighs are parallel to the ground, and ascending by extending the hips and knees. Common mistakes that should be avoided are allowing the knees to move too far forward, excessive leaning forward, and failing to perform the full range of motion. Variations include front squats, split squats, and single-leg squats.
Arnis is a Filipino martial art that uses sticks as weapons and can be practiced individually or with a partner. It involves techniques for attacking and defending with sticks about 28 inches long. The art is also known as Kali or Eskrima. The Philippine government mandated that Arnis be included in physical education curriculums and national games to promote the martial art. It describes basic stances and grips used in Arnis, as well as stretches for warm-up and cool-down.
This document provides information on Arnis, a Filipino martial art using sticks. It discusses warm-up, stretching, and cool-down exercises that are important for physical fitness and injury prevention. Skill-related physical fitness components like agility, balance, coordination, power, reaction time and speed are also mentioned. The document outlines specific warm-up exercises and stretches, then details fundamental Arnis skills like proper grip, stances, and salutation techniques. It concludes with static stretching cool-down exercises for different muscle groups.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
This document provides information about Arnis, a Filipino martial art. It outlines the objectives of learning about Arnis, which are to identify fundamental Arnis skills, appreciate its benefits, and perform 12 basic strikes. It then defines Arnis, its history, and how it emphasizes weapon usage. The fundamental skills of Arnis are described, including proper grip, stances, and the 12 basic strikes to various parts of the body. Students will participate in an activity practicing the strikes and be evaluated on their performance.
This document discusses principles of sports conditioning and fitness, including the importance of warming up before exercise to prepare the body. It provides examples of warm-up exercises that work the whole body, such as running, groin stretches, high kicks, and trunk circling. It also discusses training for speed and recovering from injuries by following the RICE method of rest, icing, compressing, and elevating injured areas. The overall principles emphasized are warming up before exercise and training gradually to avoid injury.
Arnis, also known as kali or eskrima, is a Filipino martial art that emphasizes the use of weapons like sticks, blades, and improvised weapons which are used as extensions of the body. It originated as a way for Filipinos to disguise sword and machete practice during the Spanish colonial period when weapons were banned. While it was overshadowed by new cultures brought during colonization, arnis regained popularity in the 1980s as a martial art and sport worldwide. Practitioners use padded sticks and protective gear in competitions, which take place on an 8x8 meter marked area. Arnis involves 12 basic strikes and stances like forward, oblique, straddle, side, and
Correct running technique is important for efficiency, reducing injuries, and performance. The key areas of running form include keeping an upright posture with eyes forward, swinging arms from the shoulders without excess side-to-side motion, landing on the mid-foot under the hips with straight legs. Overstriding or understriding should be avoided, and plyometric drills can help improve technique. Choosing the right shoe is also important, with motion control shoes recommended for pronators and cushioned shoes for supinators. Backward running can increase strength but more research is needed on its effects and optimal technique.
Squat pages from acsm's foundations of strength training and conditioningCHINO Orlando Muñoz
The document describes proper form and technique for performing barbell back squats. Key points include: holding the bar in a low-bar or high-bar position on the back, keeping the feet parallel and shoulder-width apart or wider, descending until the thighs are parallel to the ground, and ascending by extending the hips and knees. Common mistakes that should be avoided are allowing the knees to move too far forward, excessive leaning forward, and failing to perform the full range of motion. Variations include front squats, split squats, and single-leg squats.
Arnis is a Filipino martial art that uses sticks as weapons and can be practiced individually or with a partner. It involves techniques for attacking and defending with sticks about 28 inches long. The art is also known as Kali or Eskrima. The Philippine government mandated that Arnis be included in physical education curriculums and national games to promote the martial art. It describes basic stances and grips used in Arnis, as well as stretches for warm-up and cool-down.
This document provides information on Arnis, a Filipino martial art using sticks. It discusses warm-up, stretching, and cool-down exercises that are important for physical fitness and injury prevention. Skill-related physical fitness components like agility, balance, coordination, power, reaction time and speed are also mentioned. The document outlines specific warm-up exercises and stretches, then details fundamental Arnis skills like proper grip, stances, and salutation techniques. It concludes with static stretching cool-down exercises for different muscle groups.
The presentation drafts some of the basic variations of a squat which can be trained productively and efficiently by a Physiotherapist, A Trainer or a Coach.
This document provides information about Arnis, a Filipino martial art. It outlines the objectives of learning about Arnis, which are to identify fundamental Arnis skills, appreciate its benefits, and perform 12 basic strikes. It then defines Arnis, its history, and how it emphasizes weapon usage. The fundamental skills of Arnis are described, including proper grip, stances, and the 12 basic strikes to various parts of the body. Students will participate in an activity practicing the strikes and be evaluated on their performance.
This document discusses principles of sports conditioning and fitness, including the importance of warming up before exercise to prepare the body. It provides examples of warm-up exercises that work the whole body, such as running, groin stretches, high kicks, and trunk circling. It also discusses training for speed and recovering from injuries by following the RICE method of rest, icing, compressing, and elevating injured areas. The overall principles emphasized are warming up before exercise and training gradually to avoid injury.
Arnis, also known as kali or eskrima, is a Filipino martial art that emphasizes the use of weapons like sticks, blades, and improvised weapons which are used as extensions of the body. It originated as a way for Filipinos to disguise sword and machete practice during the Spanish colonial period when weapons were banned. While it was overshadowed by new cultures brought during colonization, arnis regained popularity in the 1980s as a martial art and sport worldwide. Practitioners use padded sticks and protective gear in competitions, which take place on an 8x8 meter marked area. Arnis involves 12 basic strikes and stances like forward, oblique, straddle, side, and
According to the document, back injuries are the #1 workplace safety problem in the US. They are very painful, long-term or disabling, and expensive to treat. The spine consists of 24 vertebrae separated by discs, with 31 pairs of spinal nerves serving the entire body. Lifting objects puts significant pressure on the back, especially if lifting improperly or while overweight. Exercises that strengthen the back, hips, and thighs can help prevent injuries, as can always using proper lifting techniques that avoid twisting and keep loads close to the body.
This document provides an overview of back safety, including why back injuries are common, contributing risk factors, and tips to reduce injuries. It notes that over 1 million workers suffer back injuries each year, which are often caused by heavy lifting, twisting, reaching or lifting in awkward positions. The spine's natural S-shape is important, and stress, weight, poor posture or overexertion can strain it. The overview recommends avoiding unnecessary bending or lifting, using proper form when lifting close to the body in a straight line, taking breaks, stretching, and sleeping on a firm mattress to help protect the back. Completing a brief online quiz verifies understanding of the content.
1. Arnis is a Filipino martial art that uses rattan sticks as its main weapon for self-defense. It was founded by Remy Presas and emphasizes single stick techniques as well as defenses against bladed weapons.
2. Training in Arnis begins with learning weapons techniques using rattan sticks before progressing to empty hand defenses. Students are taught different stances including ready, forward, oblique, and back stances that are used for blocking, striking and evading attacks.
3. In addition to self-defense, practicing Arnis provides benefits like strengthening the body, improving coordination, and cultivating discipline and self-control. It uses practical weapons that can be found in the Philippines like
There are three main types of gymnastics: women's artistic gymnastics, men's artistic gymnastics, and rhythmic gymnastics. Women's artistic gymnastics has the most participants and is featured in the Olympics, with athletes competing on vault, uneven bars, balance beam, and floor exercise. Men's artistic gymnastics is the second most popular in the US and oldest form, with athletes competing on floor, pommel horse, rings, vault, parallel bars, and high bar. Rhythmic gymnastics involves performances with different apparatus like rope, hoop, ball, clubs, and ribbon.
1. Arnis is a Philippine martial art and combat sport that uses sticks, clubs, and other weapons for defense and attack.
2. It has a long history in the Philippines dating back to ancient times when it was known as KALI and was used for self-defense.
3. Modern Arnis was developed by Remy Presas in the 1960s and focuses on stick fighting techniques using rattan sticks. It aims to be a safer, less lethal style of arnis.
This document provides a history and overview of Arnis, the Filipino martial art of stick fighting. It discusses how Arnis evolved from ancient Filipino martial arts like Kali and was later influenced by Spanish fencing. It outlines the basic techniques, forms, stances and styles of Arnis including solo baston, sinawali and the use of canes. It also covers the governing body of Arnis in the Philippines and how it is now practiced both as a martial art and sport.
Arnis, also known as Kali and Eskrima, is a Filipino martial art that uses weapons and focuses on training with them from the start. This builds manual dexterity and conditioned responses to attacks. While weapons-based, it also includes striking, wrestling, and grappling. Practicing Arnis provides many benefits like increased self-defense abilities, fitness, flexibility, and dexterity from training with weapons. It can be practiced by people of all ages and abilities. Basic Arnis skills include various stretches, stick exercises, stances, strikes, blocks, and cool down exercises.
This document provides instructions for different walking variations including toe walking, heel walking, and heel-to-toe walking. It describes how to perform each variation, listing the basic steps. Benefits of each variation are also outlined. For example, toe walking works muscles in the feet and can relieve foot and ankle pain. Heel walking mobilizes the ankles and improves stability. Heel-to-toe walking activates foot muscles while minimizing impact on heels and ankles. Proper walking posture is also discussed, emphasizing keeping the head up, back lengthened, shoulders relaxed, and swinging arms from the shoulders.
This document provides information about Modern Arnis, a Filipino martial art founded by Remy Presas. It discusses the history and development of Modern Arnis, with influences from traditional Filipino martial arts as well as Japanese styles. The document outlines some key techniques and aspects of Modern Arnis training, including the use of sticks, various stances, sinawali drills, and solo baston fighting system. It provides descriptions and illustrations of blocking, striking, and sinawali techniques that are important parts of learning and practicing Modern Arnis.
This document provides workout plans for men that can be done at home or at the gym without equipment. It recommends starting with stretching exercises daily for flexibility. Upper body exercises include regular and knee pushups as well as assisted pushups. Lower body exercises include squats and lunge variations. Core exercises include regular, reverse, and double crunches. The conclusion emphasizes the importance of recovery, hydration, and consistency in following a simple workout plan to lose fat and improve body composition over time.
Doing sit-ups with your hands behind your head can hurt your back. Sit-ups should be done lying on your back with knees bent and feet on the floor, hands on your chest. Raise your head and shoulders about one foot off the ground and lower slowly, doing sets of 10 repetitions to strengthen abdominal muscles. Keeping knees bent protects the back from strain.
Crutches are assistive devices that help patients who cannot walk on their own due to injury or illness. Proper crutch use requires strengthening the shoulder and arm muscles. There are different gaits taught for crutch walking depending on a patient's mobility level and weight bearing status. Exercises are important to prepare patients for crutch walking by building muscle strength and preventing contractures. Nurses teach patients crutch safety and proper technique.
This document describes 12 striking techniques used in Arnis, a Filipino martial art. The techniques include: 1) left and right side head attacks, 2) left and right side body attacks, 3) a thrust to the solar plexus, 4) left and right chest stabs, 5) left and right lower leg strikes, 6) left and right eye pokes, and 7) a crown attack to the top of the head. For each technique, the document provides instructions on stance, hand positioning, and motion of the strike.
This document provides an overview of Modern Arnis including its history, values, equipment, techniques, and principles. It discusses how Arnis originated from Kali in the Philippines before Spanish colonization. It was later renamed Arnis and established as the national sport. The document outlines the 6 stances, 7 basic striking techniques, 3 thrusting techniques, 12 vital striking points, and 5 blocking techniques that are core components of Modern Arnis training. It provides details on the form and application of each technique.
The document discusses the abdominal muscles and their training. It begins by describing the main abdominal muscles - the rectus abdominis, external obliques, and intercostals. It then discusses that spot reduction is not possible and that abdominal training alone will not reduce abdominal fat, only diet and cardio can do this. It provides examples of effective abdominal exercises like various types of crunches and discusses programs for beginners, advanced trainees, and competition preparation that focus on developing all areas of the abdominal muscles.
Back injuries are very common and costly. Proper posture, conditioning exercises for the back and core, and safe lifting techniques through good body mechanics can help prevent back injuries. Key aspects of safe lifting include bending at the knees rather than at the waist, keeping loads close to the body, and avoiding twisting motions. Simple exercises like wall slides and straight leg raises can help strengthen back muscles.
1. The document provides guidance on proper running form for the upper body, lower body, posture, landing, and drills. It emphasizes using one's arms for power and balance, driving from the knee, bringing the heel towards the glutes, maintaining good posture, and having a strong core for stability.
2. Good form includes swinging the arms from the chest to the hips, keeping the elbows bent and hands relaxed, driving the knees up and forward, and leaning slightly from the ankles for propulsion. Regular drills and strength training can help develop proper mechanics.
3. Proper running form maximizes efficiency and reduces injury risk by engaging the whole body as a connected kinetic chain from head to toe
Step aerobics was introduced in the 1980s as a new way to burn calories and get exercise. It provides benefits like increased endurance, flexibility, and strength while also reducing stress. Basic step aerobics movements include stepping up and down from the step, as well as variations like the Charleston, diagonal, and lunges. Participants should wear comfortable, tight clothing and only need a step platform and flat surface for this workout.
Tài liệu này có tính phí xin vui lòng liên hệ facebook để được hỗ trợ Liên hệ page để nhận link download sách và tài liệu: https://www.facebook.com/garmentspace
https://www.facebook.com/garmentspace.blog
My Blog: http://garmentspace.blogspot.com/
Từ khóa tìm kiếm tài liệu : Wash jeans garment washing and dyeing, tài liệu ngành may, purpose of washing, definition of garment washing, tài liệu cắt may, sơ mi nam nữ, thiết kế áo sơ mi nam, thiết kế quần âu, thiết kế veston nam nữ, thiết kế áo dài, chân váy đầm liền thân, zipper, dây kéo trong ngành may, tài liệu ngành may, khóa kéo răng cưa, triển khai sản xuất, jacket nam, phân loại khóa kéo, tin học ngành may, bài giảng Accumark, Gerber Accumarkt, cad/cam ngành may, tài liệu ngành may, bộ tài liệu kỹ thuật ngành may dạng đầy đủ, vật liệu may, tài liệu ngành may, tài liệu về sợi, nguyên liệu dệt, kiểu dệt vải dệt thoi, kiểu dệt vải dệt kim, chỉ may, vật liệu dựng, bộ tài liệu kỹ thuật ngành may dạng đầy đủ, tiêu chuẩn kỹ thuật áo sơ mi nam, tài liệu kỹ thuật ngành may, tài liệu ngành may, nguồn gốc vải denim, lịch sử ra đời và phát triển quần jean, Levi's, Jeans, Levi Straus, Jacob Davis và Levis Strauss, CHẤT LIỆU DENIM, cắt may quần tây nam, quy trình may áo sơ mi căn bản, quần nam không ply, thiết kế áo sơ mi nam, thiết kế áo sơ mi nam theo tài liệu kỹ thuật, tài liệu cắt may,lịch sử ra đời và phát triển quần jean, vải denim, Levis strauss cha đẻ của quần jeans. Jeans skinny, street style áo sơ mi nam, tính vải may áo quần, sơ mi nam nữ, cắt may căn bản, thiết kế quần áo, tài liệu ngành may,máy 2 kim, máy may công nghiệp, two needle sewing machine, tài liệu ngành may, thiết bị ngành may, máy móc ngành may,Tiếng anh ngành may, english for gamrment technology, anh văn chuyên ngành may, may mặc thời trang, english, picture, Nhận biết và phân biệt các loại vải, cotton, chiffon, silk, woolCÁCH MAY – QUY CÁCH LẮP RÁP – QUY CÁCH ĐÁNH SỐTÀI LIỆU KỸ THUẬT NGÀNH MAY –TIÊU CHUẨN KỸ THUẬT – QUY CÁCH ĐÁNH SỐ - QUY CÁCH LẮP RÁP – QUY CÁCH MAY – QUY TRÌNH MAY – GẤP XẾP ĐÓNG GÓI – GIÁC SƠ ĐỒ MÃ HÀNG - Công nghệ may,kỹ thuật may dây kéo đồ án công nghệ may, công
According to the document, back injuries are the #1 workplace safety problem in the US. They are very painful, long-term or disabling, and expensive to treat. The spine consists of 24 vertebrae separated by discs, with 31 pairs of spinal nerves serving the entire body. Lifting objects puts significant pressure on the back, especially if lifting improperly or while overweight. Exercises that strengthen the back, hips, and thighs can help prevent injuries, as can always using proper lifting techniques that avoid twisting and keep loads close to the body.
This document provides an overview of back safety, including why back injuries are common, contributing risk factors, and tips to reduce injuries. It notes that over 1 million workers suffer back injuries each year, which are often caused by heavy lifting, twisting, reaching or lifting in awkward positions. The spine's natural S-shape is important, and stress, weight, poor posture or overexertion can strain it. The overview recommends avoiding unnecessary bending or lifting, using proper form when lifting close to the body in a straight line, taking breaks, stretching, and sleeping on a firm mattress to help protect the back. Completing a brief online quiz verifies understanding of the content.
1. Arnis is a Filipino martial art that uses rattan sticks as its main weapon for self-defense. It was founded by Remy Presas and emphasizes single stick techniques as well as defenses against bladed weapons.
2. Training in Arnis begins with learning weapons techniques using rattan sticks before progressing to empty hand defenses. Students are taught different stances including ready, forward, oblique, and back stances that are used for blocking, striking and evading attacks.
3. In addition to self-defense, practicing Arnis provides benefits like strengthening the body, improving coordination, and cultivating discipline and self-control. It uses practical weapons that can be found in the Philippines like
There are three main types of gymnastics: women's artistic gymnastics, men's artistic gymnastics, and rhythmic gymnastics. Women's artistic gymnastics has the most participants and is featured in the Olympics, with athletes competing on vault, uneven bars, balance beam, and floor exercise. Men's artistic gymnastics is the second most popular in the US and oldest form, with athletes competing on floor, pommel horse, rings, vault, parallel bars, and high bar. Rhythmic gymnastics involves performances with different apparatus like rope, hoop, ball, clubs, and ribbon.
1. Arnis is a Philippine martial art and combat sport that uses sticks, clubs, and other weapons for defense and attack.
2. It has a long history in the Philippines dating back to ancient times when it was known as KALI and was used for self-defense.
3. Modern Arnis was developed by Remy Presas in the 1960s and focuses on stick fighting techniques using rattan sticks. It aims to be a safer, less lethal style of arnis.
This document provides a history and overview of Arnis, the Filipino martial art of stick fighting. It discusses how Arnis evolved from ancient Filipino martial arts like Kali and was later influenced by Spanish fencing. It outlines the basic techniques, forms, stances and styles of Arnis including solo baston, sinawali and the use of canes. It also covers the governing body of Arnis in the Philippines and how it is now practiced both as a martial art and sport.
Arnis, also known as Kali and Eskrima, is a Filipino martial art that uses weapons and focuses on training with them from the start. This builds manual dexterity and conditioned responses to attacks. While weapons-based, it also includes striking, wrestling, and grappling. Practicing Arnis provides many benefits like increased self-defense abilities, fitness, flexibility, and dexterity from training with weapons. It can be practiced by people of all ages and abilities. Basic Arnis skills include various stretches, stick exercises, stances, strikes, blocks, and cool down exercises.
This document provides instructions for different walking variations including toe walking, heel walking, and heel-to-toe walking. It describes how to perform each variation, listing the basic steps. Benefits of each variation are also outlined. For example, toe walking works muscles in the feet and can relieve foot and ankle pain. Heel walking mobilizes the ankles and improves stability. Heel-to-toe walking activates foot muscles while minimizing impact on heels and ankles. Proper walking posture is also discussed, emphasizing keeping the head up, back lengthened, shoulders relaxed, and swinging arms from the shoulders.
This document provides information about Modern Arnis, a Filipino martial art founded by Remy Presas. It discusses the history and development of Modern Arnis, with influences from traditional Filipino martial arts as well as Japanese styles. The document outlines some key techniques and aspects of Modern Arnis training, including the use of sticks, various stances, sinawali drills, and solo baston fighting system. It provides descriptions and illustrations of blocking, striking, and sinawali techniques that are important parts of learning and practicing Modern Arnis.
This document provides workout plans for men that can be done at home or at the gym without equipment. It recommends starting with stretching exercises daily for flexibility. Upper body exercises include regular and knee pushups as well as assisted pushups. Lower body exercises include squats and lunge variations. Core exercises include regular, reverse, and double crunches. The conclusion emphasizes the importance of recovery, hydration, and consistency in following a simple workout plan to lose fat and improve body composition over time.
Doing sit-ups with your hands behind your head can hurt your back. Sit-ups should be done lying on your back with knees bent and feet on the floor, hands on your chest. Raise your head and shoulders about one foot off the ground and lower slowly, doing sets of 10 repetitions to strengthen abdominal muscles. Keeping knees bent protects the back from strain.
Crutches are assistive devices that help patients who cannot walk on their own due to injury or illness. Proper crutch use requires strengthening the shoulder and arm muscles. There are different gaits taught for crutch walking depending on a patient's mobility level and weight bearing status. Exercises are important to prepare patients for crutch walking by building muscle strength and preventing contractures. Nurses teach patients crutch safety and proper technique.
This document describes 12 striking techniques used in Arnis, a Filipino martial art. The techniques include: 1) left and right side head attacks, 2) left and right side body attacks, 3) a thrust to the solar plexus, 4) left and right chest stabs, 5) left and right lower leg strikes, 6) left and right eye pokes, and 7) a crown attack to the top of the head. For each technique, the document provides instructions on stance, hand positioning, and motion of the strike.
This document provides an overview of Modern Arnis including its history, values, equipment, techniques, and principles. It discusses how Arnis originated from Kali in the Philippines before Spanish colonization. It was later renamed Arnis and established as the national sport. The document outlines the 6 stances, 7 basic striking techniques, 3 thrusting techniques, 12 vital striking points, and 5 blocking techniques that are core components of Modern Arnis training. It provides details on the form and application of each technique.
The document discusses the abdominal muscles and their training. It begins by describing the main abdominal muscles - the rectus abdominis, external obliques, and intercostals. It then discusses that spot reduction is not possible and that abdominal training alone will not reduce abdominal fat, only diet and cardio can do this. It provides examples of effective abdominal exercises like various types of crunches and discusses programs for beginners, advanced trainees, and competition preparation that focus on developing all areas of the abdominal muscles.
Back injuries are very common and costly. Proper posture, conditioning exercises for the back and core, and safe lifting techniques through good body mechanics can help prevent back injuries. Key aspects of safe lifting include bending at the knees rather than at the waist, keeping loads close to the body, and avoiding twisting motions. Simple exercises like wall slides and straight leg raises can help strengthen back muscles.
1. The document provides guidance on proper running form for the upper body, lower body, posture, landing, and drills. It emphasizes using one's arms for power and balance, driving from the knee, bringing the heel towards the glutes, maintaining good posture, and having a strong core for stability.
2. Good form includes swinging the arms from the chest to the hips, keeping the elbows bent and hands relaxed, driving the knees up and forward, and leaning slightly from the ankles for propulsion. Regular drills and strength training can help develop proper mechanics.
3. Proper running form maximizes efficiency and reduces injury risk by engaging the whole body as a connected kinetic chain from head to toe
Step aerobics was introduced in the 1980s as a new way to burn calories and get exercise. It provides benefits like increased endurance, flexibility, and strength while also reducing stress. Basic step aerobics movements include stepping up and down from the step, as well as variations like the Charleston, diagonal, and lunges. Participants should wear comfortable, tight clothing and only need a step platform and flat surface for this workout.
Tài liệu này có tính phí xin vui lòng liên hệ facebook để được hỗ trợ Liên hệ page để nhận link download sách và tài liệu: https://www.facebook.com/garmentspace
https://www.facebook.com/garmentspace.blog
My Blog: http://garmentspace.blogspot.com/
Từ khóa tìm kiếm tài liệu : Wash jeans garment washing and dyeing, tài liệu ngành may, purpose of washing, definition of garment washing, tài liệu cắt may, sơ mi nam nữ, thiết kế áo sơ mi nam, thiết kế quần âu, thiết kế veston nam nữ, thiết kế áo dài, chân váy đầm liền thân, zipper, dây kéo trong ngành may, tài liệu ngành may, khóa kéo răng cưa, triển khai sản xuất, jacket nam, phân loại khóa kéo, tin học ngành may, bài giảng Accumark, Gerber Accumarkt, cad/cam ngành may, tài liệu ngành may, bộ tài liệu kỹ thuật ngành may dạng đầy đủ, vật liệu may, tài liệu ngành may, tài liệu về sợi, nguyên liệu dệt, kiểu dệt vải dệt thoi, kiểu dệt vải dệt kim, chỉ may, vật liệu dựng, bộ tài liệu kỹ thuật ngành may dạng đầy đủ, tiêu chuẩn kỹ thuật áo sơ mi nam, tài liệu kỹ thuật ngành may, tài liệu ngành may, nguồn gốc vải denim, lịch sử ra đời và phát triển quần jean, Levi's, Jeans, Levi Straus, Jacob Davis và Levis Strauss, CHẤT LIỆU DENIM, cắt may quần tây nam, quy trình may áo sơ mi căn bản, quần nam không ply, thiết kế áo sơ mi nam, thiết kế áo sơ mi nam theo tài liệu kỹ thuật, tài liệu cắt may,lịch sử ra đời và phát triển quần jean, vải denim, Levis strauss cha đẻ của quần jeans. Jeans skinny, street style áo sơ mi nam, tính vải may áo quần, sơ mi nam nữ, cắt may căn bản, thiết kế quần áo, tài liệu ngành may,máy 2 kim, máy may công nghiệp, two needle sewing machine, tài liệu ngành may, thiết bị ngành may, máy móc ngành may,Tiếng anh ngành may, english for gamrment technology, anh văn chuyên ngành may, may mặc thời trang, english, picture, Nhận biết và phân biệt các loại vải, cotton, chiffon, silk, woolCÁCH MAY – QUY CÁCH LẮP RÁP – QUY CÁCH ĐÁNH SỐTÀI LIỆU KỸ THUẬT NGÀNH MAY –TIÊU CHUẨN KỸ THUẬT – QUY CÁCH ĐÁNH SỐ - QUY CÁCH LẮP RÁP – QUY CÁCH MAY – QUY TRÌNH MAY – GẤP XẾP ĐÓNG GÓI – GIÁC SƠ ĐỒ MÃ HÀNG - Công nghệ may,kỹ thuật may dây kéo đồ án công nghệ may, công
Với mục đích mở rộng mô hình câu lạc bộ Giáo dục và đời sống lồng ghép với các câu lạc bộ Cha mẹ nuôi dạy con tốt của 14 tỉnh điểm thực hiện đề án Giáo dục 5 triệu bà mẹ nuôi, dạy con tốt (Đề án 704), Hội LHPN Việt Nam phối hợp với tổ chức VVOB Việt Nam xây dựng Tài liệu hướng dẫn sinh hoạt câu lạc bộ “Cha mẹ nuôi, dạy con tốt” - 12 chủ đề giáo dục trẻ vị thành niên nhằm cung cấp cho cán bộ phụ nữ, chủ nhiệm các câu lạc bộ và tuyên truyền viên cấp cơ sở nội dung, phương pháp để thực hiện hiệu quả các buổi truyền thông về giáo dục trẻ vị thành niên tại tổ, nhóm, câu lạc bộ phụ nữ ở cộng đồng.
Chủ đề 1. Phương pháp giáo dục con tại gia đình
Chủ đề 2. Giá trị của việc học và trách nhiệm của gia đình trong việc tạo điều kiện cho con học tập
Chủ đề 3. Cha mẹ giúp con đặt mục tiêu và lập kế hoạch học tập, rèn luyện
Chủ đề 4. Giáo dục con kỹ năng hợp tác và làm việc nhóm
Chủ đề 5. Kỹ năng xây dựng mối liên hệ giữa gia đình, nhà trường và cộng đồng
Chủ đề 6. Giúp con hòa nhập cộng đồng, tham gia hoạt động xã hội
Chủ đề 7. Giáo dục giới tính cho con ở gia đình
Chủ đề 8. Giáo dục tâm sinh lý ở tuổi vị thành niên, tình bạn, tình yêu cho con
Chủ đề 9. Kỹ năng ứng phó với thách thức chăm sóc sức khỏe sinh sản tuổi vị thành niên
Chủ đề 10. Giáo dục con kỹ năng phòng tránh tai nạn giao thông và đuối nước
Chủ đề 11. Bình đẳng giới và phòng chống bạo lực gia đình, học đường
Chủ đề 12. Cha mẹ giúp con định hướng nghề nghiệp tương lai
This document provides an 11-exercise strength training program with instructions for each exercise. It begins with multi-joint exercises for larger muscle groups like legs and back, followed by single-joint exercises for smaller muscles. Each exercise lists the target muscle group, joint movement, and step-by-step instructions. Safety precautions and guidelines for proper warm-ups are also included to prepare the body and prevent injury when strength training.
The document discusses back injuries, their causes, and how to prevent them. It notes that over 1 million workers suffer back injuries each year costing billions. Back injuries are painful and make future injuries more likely. They occur due to stress on the spine from bending, lifting heavy objects, and daily activities. Proper lifting technique using leg muscles rather than the back can help prevent injury. Maintaining good posture, physical fitness, and a healthy weight also reduce risk.
This document provides instructions for maintaining a healthy lifestyle through diet and exercise. It recommends eating a variety of vegetables, fruits, whole grains, dairy, and protein. It stresses the importance of drinking water and getting enough sleep. Specific exercises like leg raises, pushups, and crunches are described to build strength. The document encourages following the instructions to see body changes within two weeks and offers contact information for personal training consultations.
This document provides instructions and summaries for four different at-home exercises recommended by experts - fencing for toned thighs, rowing for lean arms, archery for a flatter tummy, and beach volleyball for a pert bottom. Each exercise is described in 1-3 sentences and accompanied by illustrations of the proper form in 2-4 steps. Health tips are also included throughout.
This document provides instructions for a sit up routine to develop a six pack. It begins with an introduction to the benefits of the routine and progresses through 15 different abdominal exercises from easiest to hardest. It then outlines beginner, intermediate and advanced routines consisting of combinations of the exercises. Tips are provided such as training on an empty stomach and minimizing rest between sets to maximize results. The goal is to follow the routines daily or every second day to build core strength and achieve a defined six pack.
This document provides instructions for a home exercise program derived from the DIVAS program to help maintain balance, flexibility, and strength. It includes functional exercises like chair stands, wall pushups, and planks to work the major muscle groups. Balance exercises like toe-heel walking and one-leg standing are recommended for fall prevention. Stretches target the neck, shoulders, back, hips, hamstrings, and quadriceps to improve flexibility. Performing the exercises 2-3 days per week can improve quality of life and independent living as one ages.
60% of Americans
lead completely sedentary lifestyles
40% are clinically overweight
30 minutes a day
is as effective in reducing risk of
heart attack
as high- intensity exercise
This document provides guidance on proper lifting, moving, and walking techniques to prevent musculoskeletal injuries. It emphasizes maintaining neutral spine alignment when lifting and moving objects, as well as only lifting loads that can be safely handled without twisting. Specific tips are provided for lifting, lowering, pushing, and tripod lifting techniques. Risk factors for injury like tobacco use and excessive weight are identified. Recommendations to prevent slips, trips, and falls include cleaning spills, keeping walkways clear, and wearing proper shoes. The importance of safety in the work environment is stressed.
The document provides information about the Ready, Set, Goal beginner swimming program. It includes three levels (Start it up, Step it up, Keep it up) for swimmers of varying abilities. It describes the necessary equipment, components of swim workouts, and techniques and drills for four strokes (freestyle, breaststroke, backstroke, butterfly). Sample workouts are included in the beginner swimming log to guide participants' four-month training.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics. He held 17 national age records by age 10. Jenny Thompson is an American swimmer who won 16 total Olympic medals between 1992 and 2004. Michael Phelps is the most decorated Olympian of all time with 28 medals, including 23 gold. Swimming provides significant physical and mental health benefits like cardiovascular fitness, muscle toning, and stress relief. Proper nutrition for swimmers focuses on carbohydrates, protein, water, and avoiding sugars. The four competitive strokes - freestyle, backstroke, breaststroke, and butterfly - each have distinct techniques. Swim meets involve earning points and adhering to rules around starts, turns,
Back injuries are very common, costly, and painful. The spine consists of vertebrae separated by discs that can deteriorate over time from stress. Many back injuries are caused by lifting improperly with bent backs or twisting, putting pressure of 10 times the weight on the lower back. Proper lifting technique and taking breaks can help prevent strain and injury.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics. He held 17 national age records by age 10. Jenny Thompson is an American swimmer who won 16 total Olympic medals between 1992 and 2004. Michael Phelps is the most decorated Olympian of all time with 28 medals, including 23 gold. Swimming provides significant physical and mental health benefits like cardiovascular fitness, muscle toning, and stress relief. Proper nutrition for swimmers focuses on carbohydrates, protein, water and avoiding sugars. The four competitive strokes - backstroke, breaststroke, butterfly, and freestyle - each have distinct techniques. Rules and regulations govern swim meets and disqualifications.
Mark Spitz was an American swimmer who won 7 gold medals at the 1972 Olympics and held the record for most gold medals won at a single Olympics. Jenny Thompson was an American swimmer who won 16 total Olympic medals. Michael Phelps is the most decorated Olympian of all time with 28 total medals, including 23 gold medals. Swimming provides numerous physical and mental health benefits such as cardiovascular fitness, muscle toning, stress relief, and low-impact exercise. Proper nutrition is important for swimmers, focusing on carbohydrates, protein, water, and avoiding sugary foods. The four competitive swimming strokes - backstroke, breaststroke, butterfly, and freestyle - each have distinct techniques. Competitive
This document provides 19 different cardio exercises that can be done at home, grouped into beginner, intermediate, and advanced levels. It emphasizes that regular cardio exercise has significant health benefits, such as weight loss, better sleep, and reduced disease risk. While outdoor exercise is optimal, it notes that many effective cardio routines can be done indoors without equipment through bodyweight exercises. Safety tips are also provided, such as warming up, cooling down, gradually increasing intensity, and consulting a doctor for pre-existing conditions.
The document provides guidelines for a resistance training program for diabetes management using resistance bands. It recommends starting with 2 days per week of light resistance and gradually increasing repetitions, sets and resistance over 12-20 weeks to meet guidelines of 3 times per week. The program works all major muscle groups with 12 seated exercises using a resistance band. Safety tips are provided such as maintaining proper form and posture and gradually increasing the resistance level.
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Common injuries from aerobic and sports activities include tennis elbow, whiplash, back pain, hamstring pulls, heel spurs, shin splints, and rotator cuff tendonitis. These are usually caused by overuse, improper form, or inadequate warm-up. The RICE method - rest, ice, compression, and elevation - can help treat minor injuries. For persistent pain, consult a medical professional. Warm-ups are important to prevent injury by preparing muscles and lubricating joints. Examples of warm-up exercises provided are jumping jacks, arm circles, and walking kicks. Aerobic activity intensity can be measured by talk test, activity type, or heart rate and should be done regularly but with
This document provides information from a manual handling awareness training course for staff. It discusses statistics showing that back injuries are a major cause of work-related ill health. It emphasizes the importance of proper lifting techniques, planning lifts, assessing loads, and using good posture. Guidelines for safe lifting weights are provided for both males and females. The document encourages seeking help for back pain and provides tips for back pain prevention.
Hydrotherapy Exercises Following Hip Arthroscopy Surgeryphysiocure
The document provides guidance on hydrotherapy exercises for patients following hip arthroscopy surgery. It outlines essential criteria for commencing hydrotherapy, including fully healed surgical wounds and sufficient mobility. It then describes 18 specific exercises in level one of the hydrotherapy program, which aim to gently mobilize the hip and introduce core stability exercises without provoking pain. The exercises are to be performed in chest-deep water and focus on posture, core engagement, and slow controlled movements.
Back pain is very common, affecting 8 out of 10 adults at some point. It is the second most common cause of missed work and a leading cause of disability. Many structures in the back can cause pain, including nerves, muscles, bones, ligaments and joints.
The document then provides a series of stretching and strengthening exercises to help relieve back pain, including flexibility exercises like hamstring stretches, and core strengthening moves like bridging variations. Instructions are given for how to perform each exercise safely and effectively.
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3. goals
endurance – cardiovascular fitness
how long do you want to paddle
keeping proper form
muscular strength and power
are you prepared for rough water, emergencies, rescues or
competition?
muscular balance
just because you’re sitting doesn’t mean what’s in the boat
isn’t important
core strength and trunk flexibility
stabilization so your lower back doesn’t ache
broader band of muscles to use when making paddles
strokes = longer, more fluid strokes
4. most common whitewater injuries are
classified in 4 categories
1. trauma from striking an object—in the river or
on another participant's equipment
2. traumatic stress from the interaction of the
paddler's positioning and equipment and the
force of the water
3. overuse injuries
4. submersion and environmental injuries
5. who gets hurt?
3 published studies (1987, 2001, 2002)
673 injuries reported (2.2 per respondent)
1.8 injuries per 1000 days paddled
experience – 7.3 years on average
paddling ~60 days/year
72% male and 28% female
Schoen RG, Stano MJ. Year 2000 whitewater injury survey. Wilderness Environ Med. 2002;13:119 – 124.
6. what gets hurt?
90% of respondents reported blisters
acute injuries – upper extremity
shoulder injuries – most common in all 3 studies
shoulder dislocations – 5 to 15% of shoulder
injuries
back injuries
7. shoulder injuries
separation
dislocation
90% are anterior
95% have ligament
damage
medical attention
Milch technique
8. what happens?
your paddle hits the water
over-extending while doing a high brace
sculling
rolling
rodeo move
rough water
you get “beyond the frame”
9. how can I avoid injury?
conditioning
improve endurance and time to fatigue –
especially in your lower back
increase strength and trunk flexibility
prevent injuries, sore muscles and strains
efficiency of movement
strength
muscle memory
confidence
10. so what do I need to do?
beyond your normal fitness routine for
general health and well-being…
sport specific strengthening, stretching
www.theseakayaker.com
“Get In Shape”
11.
12. shoulders
Rotator Cuff- Isolation (over all shoulder
protection)
Muscles Used: Rotator Cuff, Rear Deltoids.
Strokes: All maneuvers.
3 sets of 20
Rotator cuff damage is the main injury associated
with the sport of kayaking. This exercise will help
maintain strength and range of motion to protect
the rotator cuff against damage.
USE A POWER BAND (as shown) OR VERY LITE
WEIGHT
Standing upright, place the band or pulley at elbow
height. Alternate shoulders one at a time.
Keeping the elbow at the side, rotate the upper arm
in toward the body. Now pull the weight by rotating
the upper arm out and away from the body. Make
an effort to keep the elbow from traveling up and
out, away from the hip.
Keep it tucked close to the torso.
13. shoulders – front arm raises
Isolation (strength, muscle tone)
Muscles Used: Front Deltoids.
Strokes: Forward Strokes, loading and lifting.
3 sets of 20
Stand with the feet about shoulder width apart
and dumbbells down to the side. The palms
should be facing down through out the exercise.
Raise the weight to shoulder height.
Concentrate on form and don't throw the
dumbbell into position by rocking the upper
torso.
Lower the dumbbell, and then repeat with the
other arm. Alternate sides and count both sides
as one full set.
14. shoulders
Rotator Cuff- Isolation (over all shoulder
protection)
Muscles Used: Rotator Cuff, Rear Deltoids.
Strokes: All maneuvers.
3 sets of 20
This is an alternate exercise to work the
shoulders and rotator cuff. The elbow is held high
with the upper arm horizontal and the rotation of
the arm is up and back.
Attach the power band to a bench or solid, stable
object, about six inches off the ground. You can
also place the opposite handle under your foot.
Begin with the forearm down and forward. Keep
the elbow bent at 90-degrees.
Now, rotate the upper arm back while pulling on
the band. Through out the exercise, be sure to
keep the upper arm horizontal to the floor.
15. 3 easy opportunities
getting out of bed
before you get in your boat
when you get out of your boat
(or TV time)
16. how to get out of bed
1. lower back - hug knee to chest, resist with your
hands and press against hands with knee.
hold for 30 seconds and alternate/repeat
2. hamstrings
1 leg bent with foot on floor, extend other leg straight
up in the air
TIGHTEN quad, pull toe toward you
use a towel or short cord, exercise band
17. how to get out of bed
3. hip flexors
cross rt ankle to lft knee
rotate rt foot to floor while keeping shoulders
and arms flat on floor - alternate
4. knees to chest - hug
roll to all 4’s
5. downward dog
18. before you get in your boat…
1. side curls for your roll
from a flat floor position, bend your knees and
plant your feet firmly on the floor
curl from the waist to your opposite side as far
as you can to without pulling something
you may want to prop your feet
19. before you get in your boat…
2. Iliopsoas (large hip flexor muscle group)
seated, place soles of feet together
gently lower knees to the floor as you feel the
stretch
you may need to move feet further away from
your body as intensity increases
20. before you get in your boat
3. back
stretch right arm up while bending low at the
waist -
stretch it out to the left side in front of you / you
should feel the pull on that side of your lower
back
alternate with the left arm up - bend low at the
waist stretching it out to the right side
repeat
21. before you get in your boat
4. torso twist
keep arms near your waist initially
twist your torso while keeping chest and
shoulders in a line
alternate from side to side and do 20
hold paddle lightly on your shoulders and grasp
handle at shoulder width – twist GENTLY
extend hands down paddle – twist GENTLY
22. before you get in your boat
5. shoulders
stand like a goal post
have a friend hold your forearms and GENTLY
stretch back – hold for 10 – 15 seconds
front and back arm rotations
23. before you get in your boat
6. neck
standing, lower left ear toward left shoulder
extend and stretch fingers of right hand
hold for 30 seconds and alternate
24. in your boat (sittin’ pretty)
sit with spine aligned
pull top of head up
seat bones down
chin tucked
(try placing your tongue in the roof of your
mouth)
practice at work, at home – on the edge of your
seat
25. out of the boat
1. mountain with upward stretch
2. half-moon with arms at low back
3. forward bend with arms at low back
4. easy forward bend with legs half bent, hands
wrapped on calf
5. standing forward fold
6. low lunge – alternate legs
26. out of the boat
6. all 4’s (table)
7. cow (back swayed)
8. cat (back arched)
9. plank
10. downward dog
11. easy forward bend with knees bent
12. roll up to standing position
28. happy paddling!
sometimes, if you stand on the bottom rail of a bridge
and lean over to watch the river slipping slowly away
beneath you, you will suddenly know everything there is
to be known.
- A. A. Milne, Pooh's Little Instruction Book
Sheri Snow, MA, RD, CDE
ssnow33@bellsouth.net
ssnow@american-usa.com
205.910.9908
29. tip #1: eat breakfast
o NEVER skip breakfast! You can cheat yourself
of important nutrients, decrease mental function,
feel irritable by mid-morning, and even overeat
later in the day.
o if you are in a hurry, choose a low fat muffin,
granola bar, oatmeal with fruit, or bagel with
peanut butter instead of doughnuts or pastries.
30. tip #2: phase out the fat!
o avoid fried foods, high fat desserts, and
processed foods
o watch the trips to the fast food restaurants
o limit these items to no more than 2 servings a
week
31. tip #3: don’t skip the protein!
o add lean meat or other high protein food to every
meal.
o you need protein for building and repairing body
tissues.
o protein foods keep you full until the next meal.
32. tip #4: 5 a day (still the way)
o increase your intake of fruits and vegetables to 5
servings a day.
o add herbs, spices, or low fat cheeses to
enhance flavor.
o the more colors the better!
33. tip #5: be complex
o choose complex carbohydrates such as whole
grains, sweet potatoes, corn, dried beans, and
peas instead of simple carbohydrates such as
white breads, chips, cookies, crackers, and rice.
o be selective - choose good carbs vs. bad carbs!
34. tip #6: got milk?
o consume 2-3 servings of dairy products a day.
o dairy provides necessary calcium and vitamin D.
o calcium may lower blood pressure.
o choose fat-free or reduced fat milks, yogurts,
and cheeses.
35. tip #7: snack time!
o don’t go longer than 5 hours without eating. you
risk slowing your metabolism and overeating
later.
o eating meals with 1-2 snacks in between is best.
o choose low calorie healthy snacks such as
whole wheat crackers with peanut butter, fruit
and nuts, and yogurt with granola.
36. tip #8: fluids
o stay hydrated – weight divided by 2 = oz you
should have in 1 day
o reach for water instead of sugary, caffeine-
containing drinks like soda and sweet tea.
o sugar-free, caffeine-free beverages aren’t full of
empty calories.
o if you drink, have a moderate alcohol intake
37. tip #9: be active!
o aim for 4-5 days of physical activity a week, 20-30
minutes at a time.
o choose activities that you enjoy and you will be more
likely to do it!
o change it up. a variety of activities will keep you from
getting bored and quitting.
o find a friend and hold each other accountable to work
out. Make it a challenge!
38. tip #10: rest for the weary
o get enough sleep. don’t put a good night’s sleep
last on your priority list.
o you will be more motivated and productive
during the day if you are well rested.
o rest will give you the energy you need to make
other healthy choices throughout the day, like
eating a healthy diet and exercising!
Editor's Notes
3 published surveys on white water kayaking injuries