The document provides guidelines and sample exercise programs for stroke survivors to improve mobility and reduce risks of falling through regular movement and exercise. It describes common physical effects of stroke like muscle weakness, paralysis, and spasticity. The document then gives two sample exercise programs - one for those mildly affected and one for those more moderately affected - with illustrated exercises targeting different muscle groups and mobility skills.
This document provides information on gait training, exercise, muscle contractions, and screening processes for exercise. It discusses the contractile and non-contractile components of muscle, including the fascial system. Several exercises are described that can help improve mobility and function for individuals who have experienced a mild stroke. Screening tools like health history forms and PAR-Q are recommended to establish trust and safety. Assessments of various physical measures are also outlined.
This document discusses shoulder stretching for competitive swimmers. It notes that traditional stretching before exercise has been found to decrease muscle performance and balance, and may not reduce injury risk. For swimmers, the shoulder is inherently unstable, relying on dynamic and static stabilizers. Traditional stretches target the static stabilizers and could contribute to instability. An active on-deck warm-up is recommended instead, consisting of 5 dynamic exercises to warm up tissues in an elevated position without jeopardizing shoulder stability. Stretching several targeted muscle groups is still advised, but should be done separately from practice or competition to maintain shoulder range of motion and prevent imbalances.
Dr. Siddharth Sakalle is a senior sports physiotherapist who has worked with Olympic medalist boxers such as MC Mary Kom and Saina Nehwal. Boxing involves high-impact punches that can generate forces of 0.2 tons and lead to injuries if proper technique and prevention are not used. A physiotherapist can aid in both preventing injuries through rehabilitation and treating injuries sustained from boxing. Common boxing injuries include head or brain injuries from impacts, jaw and facial injuries from punches, and hand and wrist injuries due to impact on the knuckles. A physiotherapist treats these injuries through measures like icing, taping, dry needling, and strengthening exercises while also working to
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.
This document discusses personal safety in dance. It covers proper stretching techniques to prevent injuries, including forward lunges, side lunges, cross-overs, standing quad stretches, and more. It also discusses the importance of hydration, risks of dehydration and overexertion, and the differences between hyperthermia and hypothermia. Students should be able to classify safety protocols to avoid injuries, analyze ways to prevent injuries, and create structures to prevent injuries during dance performances after reviewing this material.
Common injuries from aerobic and sports activities include tennis elbow, whiplash, back pain, hamstring pulls, heel spurs, sore Achilles tendons, shin splints, sore knees, and rotator cuff tendonitis. These injuries are typically caused by overuse, improper form or technique, inadequate warm-up, or not wearing proper shoes. The R.I.C.E. method - rest, ice, compression, and elevation - can help treat minor injuries, while more serious injuries require consultation with a medical professional.
The skeletal system is composed of 206 bones that make up the framework of the body. The skeleton can be divided into the axial skeleton of 80 bones, including the skull, spine, ribs and sternum, and the appendicular skeleton of 126 bones including the shoulder girdle, arms, hands, pelvic girdle, legs and feet. Bones provide structure, protect organs, store minerals, allow for blood cell formation, provide muscle attachment points, and enable movement through joints. Bones can be classified by shape as long, short, flat, or irregular. The skeletal system works with muscles to enable movement and supports the body.
The document provides guidelines and sample exercise programs for stroke survivors to improve mobility and reduce risks of falling through regular movement and exercise. It describes common physical effects of stroke like muscle weakness, paralysis, and spasticity. The document then gives two sample exercise programs - one for those mildly affected and one for those more moderately affected - with illustrated exercises targeting different muscle groups and mobility skills.
This document provides information on gait training, exercise, muscle contractions, and screening processes for exercise. It discusses the contractile and non-contractile components of muscle, including the fascial system. Several exercises are described that can help improve mobility and function for individuals who have experienced a mild stroke. Screening tools like health history forms and PAR-Q are recommended to establish trust and safety. Assessments of various physical measures are also outlined.
This document discusses shoulder stretching for competitive swimmers. It notes that traditional stretching before exercise has been found to decrease muscle performance and balance, and may not reduce injury risk. For swimmers, the shoulder is inherently unstable, relying on dynamic and static stabilizers. Traditional stretches target the static stabilizers and could contribute to instability. An active on-deck warm-up is recommended instead, consisting of 5 dynamic exercises to warm up tissues in an elevated position without jeopardizing shoulder stability. Stretching several targeted muscle groups is still advised, but should be done separately from practice or competition to maintain shoulder range of motion and prevent imbalances.
Dr. Siddharth Sakalle is a senior sports physiotherapist who has worked with Olympic medalist boxers such as MC Mary Kom and Saina Nehwal. Boxing involves high-impact punches that can generate forces of 0.2 tons and lead to injuries if proper technique and prevention are not used. A physiotherapist can aid in both preventing injuries through rehabilitation and treating injuries sustained from boxing. Common boxing injuries include head or brain injuries from impacts, jaw and facial injuries from punches, and hand and wrist injuries due to impact on the knuckles. A physiotherapist treats these injuries through measures like icing, taping, dry needling, and strengthening exercises while also working to
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.
This document discusses personal safety in dance. It covers proper stretching techniques to prevent injuries, including forward lunges, side lunges, cross-overs, standing quad stretches, and more. It also discusses the importance of hydration, risks of dehydration and overexertion, and the differences between hyperthermia and hypothermia. Students should be able to classify safety protocols to avoid injuries, analyze ways to prevent injuries, and create structures to prevent injuries during dance performances after reviewing this material.
Common injuries from aerobic and sports activities include tennis elbow, whiplash, back pain, hamstring pulls, heel spurs, sore Achilles tendons, shin splints, sore knees, and rotator cuff tendonitis. These injuries are typically caused by overuse, improper form or technique, inadequate warm-up, or not wearing proper shoes. The R.I.C.E. method - rest, ice, compression, and elevation - can help treat minor injuries, while more serious injuries require consultation with a medical professional.
The skeletal system is composed of 206 bones that make up the framework of the body. The skeleton can be divided into the axial skeleton of 80 bones, including the skull, spine, ribs and sternum, and the appendicular skeleton of 126 bones including the shoulder girdle, arms, hands, pelvic girdle, legs and feet. Bones provide structure, protect organs, store minerals, allow for blood cell formation, provide muscle attachment points, and enable movement through joints. Bones can be classified by shape as long, short, flat, or irregular. The skeletal system works with muscles to enable movement and supports the body.
1. Warm up and stretch before exercise to prepare muscles and reduce injury risk.
2. Use proper gear and equipment fitted for the activity to prevent injuries.
3. Cool down after with light activity and stretching to allow the body to slowly adjust to inactivity and reduce soreness.
This document provides information on injury prevention for youth athletes. It discusses proper warm up, stretching, nutrition, hydration, common youth sports injuries like Osgood Schlatter’s and ankle sprains, and recommends chiropractic care to help injured athletes heal and return to play. The goal is to educate parents and coaches on how to prepare athletes and prevent injuries through proper training techniques, as well as what to do if an injury occurs.
John Parr enjoys golf for both its challenge of improving his game and its social benefits. He discusses how regular practice and physical training have helped lower his scores over seven years of playing. The document recommends specific strength, flexibility, and endurance exercises that can help golfers avoid injury and play better. It also provides advice on warming up, hydration, and care after playing to support golf performance and health.
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 guidance on exercises to relieve lower back pain. It begins with an introduction to back anatomy, explaining the importance of mobility and blood flow to the discs. A variety of basic exercises are then outlined, including side leg lifts, knee to shoulder movements, bridging, hamstring stretches, and alternating arm and leg lifts. Regular practice of these exercises is recommended to strengthen the back muscles and increase flexibility to manage back pain. Safety precautions are also provided.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
Are you stretching your body before or after the workouts? Stretching exercises are the core part of any workout regime. These stretches prepare your body for further exercise regime, also improves flexibility & improves blood circulation
The document provides information about the history, benefits, safety precautions, and exercises using a Swiss ball (also known as exercise ball or gym ball). It describes how the Swiss ball was developed in Italy in 1963 and began being used for physiotherapy. It lists several benefits of using a Swiss ball for exercise including improved coordination, posture, muscle tone, strength, and reduced injury risk. It outlines safety precautions and provides guidelines for proper Swiss ball size, warm-up routines, and 12 different core-focused exercises that can be performed with a Swiss ball.
The HAPI 'Hip Arthroscopy Pre-habilitation Intervention' Study : Does pre-habilitation affect outcomes in patients undergoing hip arthroscopy for femoro-acetabular impingement?
Patient exercise guide document
Poor posture can develop from injuries, diseases, habits, weakness, improper clothing, lack of exercise, occupation, pregnancy, pain, obesity, joint dysfunction, stress, central nervous system disorders, overwork, prolonged postures, and muscle fatigue. Poor posture can lead to sore muscles, spinal curvature changes, subluxations, blood vessel constriction, and nerve compression. Physiotherapy can help assess, diagnose, educate, and treat poor posture through manual therapy, exercises, and activity modifications. Maintaining good posture involves sitting, standing, lifting, and lying in ways that keep the spine's natural curves in alignment. Immediate attention to poor posture is needed to prevent long-term postural defects.
There is little information available for amateur baseball and softball umpires to address stretching exercises during offseason. This information can be helpful to those officials seeking opportunity to stay in shape or improve their physical conditioning before the next season. All information was carefully screened for accuracy and appropriateness for every level of play. Hopefully, the information can keep our officials doing the very best job to maintain the integrity of the game.
Navigating the World of Topsoil: A Guide to the Right Choice for Your Gardennerissacampuzano
Are you looking to improve your garden's health but unsure about which topsoil to choose? This PPT provides insights into selecting the right topsoil for your gardening needs. From understanding various types of topsoil to evaluating their benefits, this resource equips you with the essential knowledge to make an informed decision. Explore to learn more.
Click to know more - https://mulchpros.com/blog/navigating-the-world-of-topsoil-a-guide-to-the-right-choice-for-your-garden/
Stag Elevators | Leading Home Elevator Company in IndiaStag Elevators
Discover Stag Elevators, India's premier home elevator company, dedicated to delivering unmatched mobility solutions nationwide. Specializing in certified home elevators, lifts, and platform lifts, Stag Elevators leads with superior safety, quality, and innovation. Partnering with renowned Italian manufacturers ensures every product meets European safety standards and is TUV certified, offering affordability and utmost safety for homes of all sizes and types, from small houses to luxury residences.
1. Warm up and stretch before exercise to prepare muscles and reduce injury risk.
2. Use proper gear and equipment fitted for the activity to prevent injuries.
3. Cool down after with light activity and stretching to allow the body to slowly adjust to inactivity and reduce soreness.
This document provides information on injury prevention for youth athletes. It discusses proper warm up, stretching, nutrition, hydration, common youth sports injuries like Osgood Schlatter’s and ankle sprains, and recommends chiropractic care to help injured athletes heal and return to play. The goal is to educate parents and coaches on how to prepare athletes and prevent injuries through proper training techniques, as well as what to do if an injury occurs.
John Parr enjoys golf for both its challenge of improving his game and its social benefits. He discusses how regular practice and physical training have helped lower his scores over seven years of playing. The document recommends specific strength, flexibility, and endurance exercises that can help golfers avoid injury and play better. It also provides advice on warming up, hydration, and care after playing to support golf performance and health.
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 guidance on exercises to relieve lower back pain. It begins with an introduction to back anatomy, explaining the importance of mobility and blood flow to the discs. A variety of basic exercises are then outlined, including side leg lifts, knee to shoulder movements, bridging, hamstring stretches, and alternating arm and leg lifts. Regular practice of these exercises is recommended to strengthen the back muscles and increase flexibility to manage back pain. Safety precautions are also provided.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
The document discusses core muscles and core stability. It defines the core as the center of the body that functions to stabilize the trunk during movement. The core includes muscles of the hips, torso, and shoulders. A strong, stable core is important for preventing injuries and improving performance by allowing the efficient transfer of force throughout the body. Rather than exercises like crunches that involve large ranges of motion, functional exercises are recommended to enhance core stability, including planks, Russian twists, and alternating heel touches. Proper form and technique are important when building core stability.
Are you stretching your body before or after the workouts? Stretching exercises are the core part of any workout regime. These stretches prepare your body for further exercise regime, also improves flexibility & improves blood circulation
The document provides information about the history, benefits, safety precautions, and exercises using a Swiss ball (also known as exercise ball or gym ball). It describes how the Swiss ball was developed in Italy in 1963 and began being used for physiotherapy. It lists several benefits of using a Swiss ball for exercise including improved coordination, posture, muscle tone, strength, and reduced injury risk. It outlines safety precautions and provides guidelines for proper Swiss ball size, warm-up routines, and 12 different core-focused exercises that can be performed with a Swiss ball.
The HAPI 'Hip Arthroscopy Pre-habilitation Intervention' Study : Does pre-habilitation affect outcomes in patients undergoing hip arthroscopy for femoro-acetabular impingement?
Patient exercise guide document
Poor posture can develop from injuries, diseases, habits, weakness, improper clothing, lack of exercise, occupation, pregnancy, pain, obesity, joint dysfunction, stress, central nervous system disorders, overwork, prolonged postures, and muscle fatigue. Poor posture can lead to sore muscles, spinal curvature changes, subluxations, blood vessel constriction, and nerve compression. Physiotherapy can help assess, diagnose, educate, and treat poor posture through manual therapy, exercises, and activity modifications. Maintaining good posture involves sitting, standing, lifting, and lying in ways that keep the spine's natural curves in alignment. Immediate attention to poor posture is needed to prevent long-term postural defects.
There is little information available for amateur baseball and softball umpires to address stretching exercises during offseason. This information can be helpful to those officials seeking opportunity to stay in shape or improve their physical conditioning before the next season. All information was carefully screened for accuracy and appropriateness for every level of play. Hopefully, the information can keep our officials doing the very best job to maintain the integrity of the game.
Navigating the World of Topsoil: A Guide to the Right Choice for Your Gardennerissacampuzano
Are you looking to improve your garden's health but unsure about which topsoil to choose? This PPT provides insights into selecting the right topsoil for your gardening needs. From understanding various types of topsoil to evaluating their benefits, this resource equips you with the essential knowledge to make an informed decision. Explore to learn more.
Click to know more - https://mulchpros.com/blog/navigating-the-world-of-topsoil-a-guide-to-the-right-choice-for-your-garden/
Stag Elevators | Leading Home Elevator Company in IndiaStag Elevators
Discover Stag Elevators, India's premier home elevator company, dedicated to delivering unmatched mobility solutions nationwide. Specializing in certified home elevators, lifts, and platform lifts, Stag Elevators leads with superior safety, quality, and innovation. Partnering with renowned Italian manufacturers ensures every product meets European safety standards and is TUV certified, offering affordability and utmost safety for homes of all sizes and types, from small houses to luxury residences.
MISS TEEN HYDERABAD 2024 - WINNER RYKA TANDONDK PAGEANT
In the dynamic city of Hyderabad, a youthful and outstandingly skilled person has as of late made waves on the national stage. Ryka Tandon, a 14-year-old understudy, has been honored with the prestigious title of Miss High Schooler India 2024 Victor, Pride of India, from the Dk Show. Her travels to this regarded position are a confirmation of her unflinching devotion, ability, and tireless endeavors. Despite her youthful age, Ryka has, as of now, accomplished momentous points of reference that recognize her as a guide of motivation and pride for her city and her nation. This article digs into the uncommon life and accomplishments of Ryka Tandon, investigating her foundation, achievements, and the qualities that make her a standout individual.
MISS RAIPUR 2024 - WINNER POONAM BHARTI.DK PAGEANT
Poonam Bharti, a guide of ability and diligence, has been chosen as the champ from Raipur for Mrs. India 2024, Pride of India, from the DK Show. Her journey to this prestigious title is a confirmation of her commitment, difficult work, and multifaceted gifts. At fair 23 a long time ago, Poonam has as of now made noteworthy strides in both her proficient and individual lives, encapsulating the soul of present-day Indian ladies who adjust different parts with beauty and competence. This article dives into Poonam Bharti’s foundation, achievements, and qualities that separated her as a meriting champion of this award.
3. z
Exercise Program
§ EXERCISE is important to every individual. To
achieve good effect in every exercise, there
must be a proper selection of activities or
program of exercise adapted to the age,
condition, body type, and other needs of the
individual, together with proper exposure to
these activities in terms of time and intensity
workout
4. z
Exercise Program
§ PHYSICAL EXERCISE is any bodily activity that
enhances or maintains physical fitness and overall
health and wellness. Frequent and regular physical
and overall health immune system and helps prevent
the “disease of affluence such as heart disease,
cardio muscular disease, diabetes, obesity.”
5. z
Exercise Program
§ EXERCISE PROGRAM is a great way to stay fit.
It also brings a wide range of physical and mental
benefits. When prescribing exercise, health
professionals will usually talk about 3 important
factors, namely:
§ Intensity
§ Duration
§ Frequency
6. z
Skeletal System
§ It is important to identify the bones
and muscles of the body to achieve
good performance, avoid injuries
and for proper movement.
8. z
Anatomical Terms of Movement
§ FLEXION . Bending ( movement that reduces the
angle between the bones, as in bending of elbow)
§ EXTENSION. Straightening or stretching ( movement
that increases the angle between bones, as in
straightening of the elbow)
§ ABDUCTION. Moving the body part away from the
center or midline ( open the fingers)
§ ADDUCTION. Bringing the body part back to the
center line ( closing of fingers)
11. z
Anatomical Terms of Movement
§ SUPINATION. Turning the body part upward or outward
§ PRONATION. Turning the body part downward or inward
§ EVERSION. Turning the body outward
§ INVERSION. Turning the body part inward
§ CIRCUMDUCTION. A complete circular motion of a body
part (arm circling)
§ ROTATION. Pivoting a body part inwards or outwards
around along axis ( turn)
17. z
Major Muscles of the Human Body
§ Muscles are attached to bones by tendons.
§ Muscles also tend to function in groups to
accomplish specific movements.
§ Muscle contraction causes most body movement.
§ To prepare the muscles to work, the heart rate must
be increases, which in turn raises the temperature of
the body and increases blood flow to the muscles,
producing greater heat .
18. z
Combative Sports
§ A combat sport, or fighting sport, is a
competitive contact sport that usually
involves one-on-one combat. In many
combat sports, a contestant wins by
scoring more points than the opponent or
by disabling the opponent.
19. z
Is Combative sports a good workout?
§ It will help you build strong muscles, bones and tendons to take
a hit and deliver the required force at a target.
§ You will also need to do sprints, jumps, running and
shadowboxing.
§ Combat sports have the best all-round approach to
physical fitness as compared to other sports and physical
activities.
20. z
BENEFITS OF MARTIAL ARTS & COMBAT
SPORTS
§ 1. Builds confidence
§ 2. Promotes physical activity
21. z
BENEFITS OF MARTIAL ARTS & COMBAT
SPORTS
§ 3. Teaches self-discipline
§ 4. Learn self-defense
§ 5. Sharpens mind and increases focus
§ 6. Encourages conflict resolution
22. z
BENEFITS OF MARTIAL ARTS & COMBAT
SPORTS
§ 7. Instills a sense of respect
§ 8. Boosts social skills
§ 9. Teaches perseverance
§ 10. Enhances listening skills and
retention
23. z
Phases of an Exercise Program
§ Stages in an exercise program:
a. Warm-up. The purpose is to stretch the muscles of the
body to avoid possible muscle injury and to increase body
temperature in preparation for the working phase
b. Main activity or workout. This can be in the form of sports,
aerobics and dance
c. Cool down. It is usually made up of walking and slow
stretches that brings the pulse rate gradually back to
normal.
24. z
Types of Exercises
§ Dynamic Exercise or Dynamic stretching. These can
keep joints, connecting tissues and muscles in good
condition. Examples: swimming, walking, bicycling,
weight training, etc
§ Low Intensity. It include a light walk, a stretching
routine or beginner’s yoga workout. Household
chores : mopping, light gardening, yard work
25. z
Types of Exercises
§ Isometric or Static Exercises. A type of exercise
which involves the resistance of opposing muscle
groups through isometric contractions of the stretched
muscles. Examples: planking, wall sit
§ Isotonic. Shifting of resistance. A contracting muscle
shortens against a constant load, as when lifting a
weight. Examples: squats, stair climbing, bicep curls
and push-ups.
26. z
Types of Exercises
§ Relaxation. Provides satisfaction of total well-
being of the person due to stress and
anxieties.
§ Therapeutic Exercise. Used as a rehabilitative
methods in treating disease or illness
27. z
Three Types of Stretches
§ Stretching is the shortening and lengthening of the
muscles
§ 1. Static Stretching. Holding a position for a short period of
time (20-30 seconds)
§ 2. Ballistic Stretching. Bouncing in and out of a stretched
position. The most dangerous type of stretching because
the possibility of injury.
§ 3. PNF or Proprioceptive Neuromuscular Facilitation.
Another person who pushes and pulls on the limb or the
body .(30-60 second)
28. z
z
MUAYTHAI
The Art of Eight
Limbs
Uses traditional
“SARAMA” music
sounds in the
ring Art of Muaythai is
expressed in the
WAIKRU or
ceremony of
paying homage
to the teacher
Fists, elbows,
knees, shins
Uses stand-up
striking along
various clinching
techniques
Combat Sport of
Thailand
Medal Sport
competed in
South East Asian
Games
29. z
Muaythai
Sports Competition
§ 1. South East Asian Games
§ 2. East Asian Games
§ 3. IFMA Asian Championship
§ 4. Asian Indoor Martial Arts Games
§ 5. IFMA World Championship
§ 6. World Games
§ 7. IFMA World Youth Games
§ 8. World University Games
30. z
Lethal Points on the Human Body
§ 1. The Bridge of the Nose. The bridge of the nose can
be hit using a downward jab of the elbow, and a
straight forward punch or a jab.
§ 2. Above the Ear. It was a jab of the elbow to this spot,
located just above the ears. When hitting an
opponent on this vulnerable spot, a swing punch gets
the best results.
31. z
Lethal Points on the Human Body
§ 3. Jaw. The jaw is an especially dangerous point which has
brought down many boxers.
§ 4. Philtrum. This is close to the nose, when struck it causes
tears to flow weakening the opponent.
§ 5. The Point of the Chin. Blows to this universally known spot
have been responsible for the defeat of many famous boxers.
32. z
Lethal Points on the Human Body
§ 6. Adam’s Apple. Besides being a vulnerable point
which can disable an opponent if struck, it has
another characteristics which makes it useful target.
§ 7. The Clavicle. This bone is brittle and easily broken,
a fact which should always be kept in mind by the
boxer.
§ 8. The Armpit. A strong hit into the armpit can tear
the shoulder tendons and ligaments and badly
dislocate it.
33. z
Lethal Points on the Human Body
§ 9. The Solar Plexus. Although this is not a point to
which a single blow can bring a boxer down,
repeated punches to the solar plexus can have a
powerfully debilitating effect.
§ 10. Floating Ribs. The bottom ribs on both sides of
the body are very fragile and easily broken
§ 11. The Abdomen. If Struck, can have a powerfully
destructive effect.
34. z
Lethal Points on the Human Body
§ 12. The Groin. Even a light blow to this area can dangerously
weaken a boxer.
§ 13. The Inner Wrist. This point can be dangerous both in
delivering and receiving blows. In delivering a punch, if it is not
done correctly, the wrist can be dislocated.
§ 14. The Shins. A powerful blow to the shins can break them
§ 15.Instep. If the tendon is hit hard and damaged, the sole of the
foot or ankle can be injured.
35. z
Lethal Points on the Human Body
§ 16.The Base of the Cerebellum. A blow to the base of the
cerebellum can cause instant unconscious.
§ 17. The Upper Back. Vulnerable because of the many nerves it
contains.
§ 18. The Kidneys. A blow to this can be very painful and can
cause dangerous injuries.
§ 19. Knee
§ 20. Calf. Frequent blow can cause it to cramp
36. z
Equipment
§ 1. Punching or Kicking bags. Usually filled with sawdust
and sand.
§ 2. Protective Pads. Which are worn by a sparring partner,
and are used to build up the reflexes of all the boxer’s
weapon.
§ 3.Headgear. Is worn while sparring to protect the head
from glove blows and prevent brain damage.
§ 4. Skipping Ropes. Important in building up stamina and
the leg muscles.
37. z
Equipment
§ 5. Bag Gloves. Lessens the impact on the fists when working out
with punching bag. They protect against sprains around the heel
of the hand. There are several types of bag gloves, with the
finger either covered or exposed.
§ 6. Punching Balls. Help develop eye reflexes and speed in
dodging and blocking.
§ 7. Stopwatch. It is used to help the boxer develop a sense of
time intervals and the amount of time remaining.
38. z
Equipment
§ 8. Bathroom Scales. Can tell the weight of the
boxer.
§ 9. Ankle Support. Help prevent ankle sprains
and help give the boxer agility in delivering
foot kicks.
§ 10. Boxer’s Outfit – “mongkon”, armbands,
bandages, gloves, trunks, groin guard, and
ankle support
39. z
countings
§ 0 – Soon 6- hok
§ 1 – neung 7 - jet
§ 2 – song 8 - bpaet
§ 3 – saam 9 - gao
§ 4 – see 10- sip
§ 5 – haa
40. z
THE ART OF WAIKRU
§ It is a dance-like movement reflecting respect
and gratefulness of the Muaythai practitioner to
his Kru who imparted the knowledge and skills
of the noble art. The use of Saraya music
reminds the student the respect and gratitude
they should bestow to their parents.
§ The movements in wai Kru develop flexibility,
focus, balance and gentleness.
45. z
FOOTWORKS AND THE ART OF YANG SAM KHUM
§ Footwork or Yang Sam Khum is one of the foundations in order
to have a genuine Muaythai style.
§ 1. Natural Stance
§ 2. Fighting Position - Yang Sam Khum
§ 3. Forward Fighting Position
§ 4. Backward Fighting Position
§ 5. Right Sideward Fighting Position
46. z
FOOTWORKS AND THE ART OF YANG
SAM KHUM
§ 6. Left Sideward Fighting Position
§ 7. Right Diagonal Fighting Position
§ 8. Left Diagonal Fighting Position
§ 9. Yang Sam Khum Forward
§ 10. Yang Sam Khum Backward
§ 11. Leg Block Forward
§ 12. Leg Block Backward
47. z
MUAYTHAI DEFENSIVE TECHNIQUES
§ 1. Left-Right Arm Upward Sliding Technique
§ 2. Left-Right Arm Outward Parrying Technique
§ 3. Left-Right Arm Inward Parrying Technique
§ 4. Left-Right Arm Combing Technique and
protecting the side face
48. z
MUAYTHAI DEFENSIVE TECHNIQUES
§ 5. Left-Right Arm Down Outward Parrying Technique
§ 6. Left-Right Arm Down Inward (reverse palm)
Parrying Technique
§ 7. Left-Right Arm Down Inward Palm Parrying
Technique
§ 8. Left-Right Leg with Arm Guard Blocking Technique
§ 9. The “ Yangsamkhun” Technique
59. z
UNDERSTANDING THE CONCEPTS AND APPLICATIONS OF THE
BASIC WEAPONS IN MUAYTHAI
§ A. PUNCHING (Sok)
Punching or Sok is the use of clenched fist when hitting the
target. Sok is an easier and quicker weapon.
§ 1. Straight Punch (Mud Dring)
§ 2. Hook (Mud Wiyang San)
§ 3. Upper Cut (Mud Suy)
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UNDERSTANDING THE CONCEPTS AND APPLICATIONS OF
THE BASIC WEAPONS IN MUAYTHAI
§ B. KICK
Kicking or The is effective in long range distance fight. It
involves swinging the lower parts of the body and hips down to
the foot.
§ 1. Straight Kick (The Drong)
§ 2. Nut Cracker ( The Parahok)
§ 3. Round House (The Dad)
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B. KICK
§ 4. Diagonal Kick (The Chiyang)
§ 5. Half Shin – Half Knee Kick (The Kaeng)
§ 6. Spinning Heel Kick or Crocodile Kick (The Glab Lang)
§ 7. Axe Heel Kick (The Kok)
§ 8. Jump Kick (Gra Dode The)
§ 9. Downward Round House (The Kod)
§ 10. Step – Up Kick ( Yiep The)
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B. KICK
§ Foot Thrust (Teep) Kicking Techniques is executed by lifting and
extending the legs to push the opponent.
§
§ 11. Straight Foot Thrust (Teep Dung)
§ 12. Side Ways Foot Thrust (Teep Kang)
§ 13. Slapping Foot Thrust (Teep Doo)
§ 14. Jumping Foot Thrust (Gra-Dode Teep)
§ 15. Reverse Foot Thrust/ Back Kick (Teep Glab Lang)
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C. Knee (Kow)
§ Kneeing or Kow is executed by bending and raising the knee. It is a
powerful weapon in hitting the target on a medium or close range
distance.
§ 1. Straight Knee (Kow Dong)
§ 2. Diagonal Knee (Kow Chiyang)
§ 3. Curving Knee (Kow Kowong)
§ 4. Horizontal Knee (Kow Dhad)
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D. Elbow (Sok)
§ Elbow or Sok is effective in close range distance fight and
executed by swinging the elbow in any direction towards the
target.
§
§ 1. Elbow Slash (Sok Dhee)
§ 2. Horizontal Elbow (Sok Dhad)
§ 3. Uppercut Elbow (Sok Ngad)
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D. Elbow (Sok)
§ 4. Forward Thrust Elbow (Sok Thrust)
§ 5. Reverse Horizontal Elbow (Sok Gatong)
§ 6. Spinning Elbow (Sok Glab)
§ 7. Elbow Chop (Sok Sap)
§ 8. Double Elbow Chop ( Sok Sap Koo)
§ 9. Mid Air Elbow (Gra Dode Sok)
