Thursday, December 31, 2009

Jinseikan Dinner 2009

Attended Jinseikan Dinner 2009 on 30th December at Yong Chun Yuan Restaurant. Met up with some fellow karate-kas that have lost touch for many many years.
In the photograph above: On the extreme left is Sensei Seah Kwang Soon from SKA, next to his left is Shihan Francis Hong from ZSR, to his further left and on my left is Shihan Maikawa, then Shihan Wong Tuang Seng, Shihan Horikochi (?), Shihan Michael Wong from Shotokan.

Shihan Maikawa was the National Coach in Singapore during the 70s. I was at one time training under him when I was in the Singapore Karate Team then. Presently, he holds a 8th Dan qualification in JKF Gojukai.

Both Shihan Maikawa and Shihan Horikochi accepted to be KUS's Technical Advisors. We are proud to have them with us on our developemental path.

Sunday, December 20, 2009

20 Dec 2009 Dojo group shot

This is the latest shot we have taken during our session at the dojo on 20th December 2009. Due to the festive seasons some of our members were not present in the said session.

Saturday, December 12, 2009

Merry Christmas and a Happy New Year!

From Ken Shin Kai Karate Club, Singapore

Saturday, December 5, 2009

Monday, November 23, 2009

Coaching Video

Execution of Mawashi Geri

Sunday, October 18, 2009

Heian Kata Godan demonstration clips

For those who are learning Heian Godan, this is a still clip of moments on this kata for your reference. You still got to get the correct time and emphasis from your sensei. This is only a reference.

Wednesday, October 14, 2009

Sport injuries workshop

Shihan Chia has completed a Sports Injuries Workshop organized by FIT Innovations Singapore on 1 September 2009. This workshop had equipped Shihan Chia with the latest knowledge on sports injuries and prevention. By the way, Shihan Chia is a certified First Aider.

Monday, October 12, 2009

KUS Affiliation

Dear Members,
We are officially affiliated to Karate-do Union of Singapore (KUS). This is a new organization to promote genuine styles of karate-do in Singapore. KUS already rolled out a series of activities both for members and coaches to participate. KUS is registered under Registry of Societies (ROS).

Shihan Chia has been elected to the post of Secretary General of KUS, the office term will be two years from now.

Sunday, October 4, 2009

Class photo on 4th October 2009

New photographs taken recently

These are the shots taken during 4th October 2009, during the class session. Kyu Certificates were presented to two of the members who successfully passed their recent grading.

We have a new group of younger members joined us recently, both local and foreigners. We welcome all these new members, and wish they all would learn something from us in due course.

Friday, September 4, 2009

Practical Sports Nutrition Workshop

Shihan Chia attended the Practical Sports Nutrition Workshop which was conducted by Republic Poly on 4th September 2009. The session was very beneficial to coach involved in all sports. It illustrated the importance of various nutrititional elements, the energy systems and how these two could affect athletes' performance.

Friday, July 10, 2009

New Union is formed

A New Karatedo Union is formed!

Dear Members and Friends,
Please share with our joy and happiness that today we have received good news from the Registrar of Societies of Singapore, our application on Karatedo Union of Singapore is approved. With other several Clubs and Organization in promoting Karatedo in Singapore, this Union would assist us to achieve a better height.

We strongly encourage our members to train harder and look forward to a better karatedo scene in Singapore in the near future!

We are going to work together with all groups who are sincerely promoting the sport and wellness to Singaporeans!

Saturday, July 4, 2009

SKA Invitational 2009

During the SKA 45th Anniversary Dinner, with Soke Kenei Mabuni (The Grandmaster of Shitoryu Karatedo) and Shihan Wong Tuang Seng (The Chief Instructor of Shitoryu Karate Association)

Group photograph with Shihan K. Kawata and Management Members of KSK.

Gold for Esther Tan Again

Shitoryu Karate Association organized the Invitational Shitoryu Karatedo Youth Championships in conjunction with its 45th Anniversary, on 4th July 2009 at Jurong East Sports Hall. The Championships attracked over 200 participants from Vietnam, Indonesia, India, Malaysia and UAE. They also invited several local clubs to participate. They are Ken Shin Kai, Seiwa Kai, Karatedo Goju-ryu Singapore, Hayashi-ha Shitoryu, Shotokan Singapore, Zen Shin Ren.

Ken Shin Kai sent in Esther Tan to participate in the Lady 17-21 age group kumite event. She emerged as the Champion in her own catergory. We congratulate her for the outstanding performance.
Esther at the line up with Hayashi participants

The President of SKA, Dr. Anil giving opening speech. On stage are (From the left: Shihan Wong Tuang Seng, Shihan George Tan, Mr. Clement Chen, Soke Kenei Mabuni, Shihan K. Kawata, Shihan Sakamoto Kiyoshi and Shihan Iwan.
Shihan K. Kawata walked pass and talk to Esther (Block by Hayashi member), Soke Kenei Mabuni just walked pass her.

After prize giving, Esther with her gold medal and participation certificate.

Esther with Chief Referee Kon Casis and Mrs.

Shihan Chia with Chief Referee Kon Casis, Shihan Francis Hong, Shihan Sanny Yap and his Mrs.
This is the real time recording of Esther's final match.

Sunday, June 21, 2009

Sunday, June 14, 2009

Esther won the open lady kumite event

Gold for Esther Tan

Our member Esther Tan, a shodan, participated in the Annual Goju Ryu Karate Championship 2008 on 14th June 2009, at Serangoon Community Club, has won the Gold Medal in Lady Open Kumite Event. There were several clubs participated in this championship. They were Zen Shin Ren, Seiwa Kai, Karatedo Goju-ryu Singapore, and Goju Ryu Association Singapore .

We congratulate Esther for her outstanding performance.

Tuesday, June 9, 2009

Obtained Shihan title from ISKU

Shihan Title

Shihan Chia has obtained his Shihan title from International Seishinkai Karate-do Union recently. This would provide Shihan Chia another open window to acquire further development and study on Shitoryu karate-do in future.

Saturday, June 6, 2009

Latest qualification

Certified Personal Trainer

We proudly announced that Shihan Chia is not only a highly ranked karate coach, he is now also a certified Personal Trainer from American Council on Exercise (ACE). For any martial arts, strength and conditioning training is a must for elite performers. Coaches with certified knowledge in this field would greatly enhance the performance output of the athletes.

Persons who are interested in personal training, may contact Shihan Chia directly. Relevant info of his profile is at

Sunday, May 24, 2009

Warming ups and cooling downs

Are warming up and cooling down exercises necessary Prior To Exercise Workout?

Chia Kwek Fah

Bachelor of Science (Exercise and Sports Science)

Certified Master Coach in Karate-do (Singapore Sports Council)

Certified Sport Trainer (Australia)

Certified First Aider (Singapore)


We see lots of public performing exercise routine at the public parks or private gyms. Very often these people just walk to the exercise premises and straight away starting their routines. Some may perform some kind of warming up stretching before going into their daily workout.


There are two fundamental questions we need to us ourselves: 1. Are these warming up and cooling down exercise necessary? 2. What are the appropriate exercises for these purposes?


What are the benefits gained when we performed warming ups and cool downs?

According to American College of Exercise (ACE) Personal Coach Manual, warming ups would bring about important physiologic changes that reduce the risk of injury  and make the exercise more comfortable1.  A proper warm-up would increase body  and muscle temperature, increase blood flow, and may enhance performance2.  Warm-up and cool-down phases are the periods of metabolic and cardiorespiratory adjustment from rest to exercise and exercise to rest, respectively. These exercises should be as similar to the actual workout as possible, it could be performed at 50% of the stimulus intensity3. Thomas R. Baechle and Roger W. Earle stated clearly that a well-designed warm-up can increase muscle temperature, core temperature and blood flow and it also disrupt transient connective tissue bonds. With these in mind, warm-up would have positive impacts on performance: 1. Faster muscle contraction and relaxation of both agonist and antagonist muscles 2. Improvement in the rate of force development and reaction time 3. Improvement in muscle strength and power 4. Lowered viscous resistance in muscles 5. Improved oxygen delivery due to the Bohr effect, whereby higher temperatures facilitate oxygen release from hemoglobin and myoglobin. 6. Increased blood flow to active muscles and  7. Enhanced metabolic reactions.4 Stopping the exercise abruptly may cause dizziness, nauseated or both. Therefore, a cooling down exercise that lasts 5 to 10 minutes is necessary to overcome this symptom. This is to provide time to re-circulate blood back to the heart from specific muscle groups. Walking, easy jogging or a series of stretching exercises will be appropriate for this cooling down exercises.5


The next question we need to address is: Whether we start off with dynamic warming up exercise or static warming up exercise prior to actual performance? With recent research in this area, we believe dynamic warming exercise would benefit more to the athletes than static warming ups. Avery D. Faigenbaun and his team concluded in their research that it may be desirable for children to perform moderate- to high-intensity dynamic exercises prior to the performance of activities that require a high power output.6 As stated in the beginning of this article, warming ups are meant to increase body temperature and heart rate to accommodate the exercise workout that follows, it has no concrete scientific resource to prove that it would reduce injuries that arise from the exercise.


The usual dynamic exercises for warming ups would be slow jogging for 5 to 10 minutes, skipping for 5 minutes, etc. This would raise the heart rate as well as to raise the body and core temperature physiologically. After the jogging or skipping, dynamic stretches must be performed. This would enhance the elasticity quality in muscles, activate the neuromuscular junctions in joints. The dynamic stretching should imitate the actual movements of the exercise that follows. This would provide the body a 'Dry run' on the exercise to come. The intensity of these dynamic exercise shall perform with 40% to 50%, higher than this proportion would impair the exercise that follows; because the muscle groups may get fatigue.


In terms of martial art warming up exercises, starting with 5 minutes of slow jog, and follow by various dynamic stretching would be most appropriate. The whole warming up would last from 10 minutes to 15 minutes, according to the age group and physical conditions of the trainees. All stretching would be done slowly into the stretched position, the athlete would only feel the stretch, not PAIN.  Breath must be done, no one should hold their breath during these exercises. Each stretch is held for 15 to 30 seconds, and perform at least twice.7


As for cooling down, slow jog or quick walk then follow by static stretching would be enough. This is to provide adequate time for the blood from the exercise active muscle groups to return back to the rest the of body. This would prevent dizziness or nausea to occur.8 


Even with other forms of exercise, the warming up and cooling down routines are similar in principle, the differences would be in its dynamic and static stretching, these would adhere with its own performing activity that follows.


Cooling down is another important component in exercise routine that most people would ignore. The primary aims for cooling down are: restoration of function, neauromuscular recovery, tissue repair, resolution of muscle soreness and psychological recovery. The time frame for cooling down is approximately 5 to 15 minutes. Active recovery also shown a quick removal of lactate from circulation than to passive recovery.9


In conclusion, both warming ups and cooling downs are necessary and beneficial to the athletes. Therefore, as coaches we need to enforce these exercises and inculcate this attitude to our athletes, so that they could perform the proper routines in their future exercise programs.




1.      American Council on Exercise, 2003. ACE Personal Trainer Manual, 3rd Ed.

2.      American College of Sports Medicine, 2007. ACSM's Resources for the Personal Trainer, 2nd Ed.

3.      Avery D. Faigenbaum, Mario Bellucci, Angelo Bernieri, Bart Bakker, and Karlyn Hoorens . Acute Effects of Different Warm-up Protocols on Fitness Performance in Children.

4.      Edward T. Howley, B. Don Franks, 2007. Fitness Professional's Handbook, 5th Ed. Human Kinetics.

5.      National Strength and Conditioning Association, 2008. Thomas R. Baechle, Roger W. Earle, Essentials of Strength and Conditioning, 3rd Ed.

6.      Peter Brukner and Karim Khan, 2005. Clinical Sports Medicine, 3rd Ed. pp 102. McGraw Hill.

7.      The Journal of Strength and Conditioning Research, Vol. 19, issue 2 (May 2005) pp. 376-381.

8.      Thomas R. Baechle and Roger W. Earle, 2005. Fitness Weight Training, 2 Ed. Human Kinetics.

9.      Thomas R. Baechle and Roger W. Earle, 2005. Fitness Weight Training, 2 Ed;  pp 46. Human Kinetics.

10.   Thomas R. Baechle and Roger W. Earle, 2005. Fitness Weight Training, 2 Ed;  pp 50. Human Kinetics

Sunday, April 12, 2009

Black belt cert presentation 2009

Blackbelt Certificate Presentation

KSK has conducted its Black Belt grading in the month of March 2009. Justin Wu has been promoted to Junior Black Belt 1st Dan. Esther Tan, Edward Hsiao and Cindy Hsiao have obtained their Black Belt Shodan respectively. Congratulations to all the successful members!

KSK is looking forward to these Blackbelters for their further quest on Karate-do in the future.

Justin Wu with his Junior Black Belt Cert

Cindy Hsiao receiving her Shodan

Edward Hsiao receiving his Shodan certificate

Esther Tan receiving her Shodan Certificate

Tuesday, April 7, 2009

Shinsei Kata

We believed Shinsei Kata was created by Kenwa Mabuni. This kata is not practiced at all the Shito style of karate group. Only certain groups that has the opportunity to learn it would be able to perform it and explain it with depth.

The following table are all the Shitoryu katas with indication of their source:


Itosu Ke

Higaonna Ke

Mabuni Ke

Pinan Shodan Sanchin Shinsei
Pinan Nidan Tensho Juroku
Pinan Sandan Saiha Happo Sho
PinanYondan Seienchin Kenshu
Pinan Godan Seipai Kensho
Jitte Seisan Kenpaku
Jiin Shisochin Aoyagi
Jion Sanseiru Myojo
Matsukaze Kururunha Shinpa
Rohai Suparinpai Shiho Kosokun
Bassai Dai Niseishi
Bassai Sho Sochin
Matsumura Bassai Unshu
Kosokun Dai Nipaipo
Kosokun Sho
Naihanchi Shodan
Naihanchi Nidan
Naihanchi Sandan
Rohai Shodan
Rohai Nidan
Rohai Sandan
extracted from:

Sunday, April 5, 2009

Basic stretches for legs


These are few simple stretches for people with weak lower back and hamstring in exercises. Each stretch should hold for 8 to 20 secs, according to the person's physical ability. Stretching would improve one's flexibility and indirectly assists in daily functional movement. It would improve reaction and reflectional action if necessary.

You could get detailed instruction from any certified gym trainer if you need correct practice procedure. Please note that the photographs here are only for rough ideas of these stretches, they do not reflect the actual exercise protocol.

Thursday, April 2, 2009

ISKU Kaicho Visit

The Secretary General and Kaicho of International Seishinkai Karate-do Union visited Singapore on 2nd April 2009, and met up with Shihan Chia and his committee members. They have frank exchanges in karate knowledge and opinions.

KSK has learned a lot from Kaicho . Kaicho is knowledgeable, approachable and committed to karatedo movement. KSK will work closely with ISKU to promote the karate sport in the future.

Seipai Roland Teo and Mark Abisheganadan with Kaicho.

KSK Committee Members with Kaicho at the Dinner.

Seipai Mark Abisheganadan with Kaicho

Presentation of Memento to Kaicho.

Monday, March 23, 2009

Kata Heian Nidan

Some relevant information about Heian Nidan

Heian Nidan, the second of the Heian Kata series is a very popular kata among new students. This kata is a very powerful kata, which builds upon the fundamentals introduced in Heian Shodan, while also using new techniques.

The representative movements of this kata, like most, are the opening techniques Haiwan uke, the double block followed by the punch. This develops a strong use of the hips, while developing the ability to execute more than one technique from one position, while generating impressive amounts of power.

With 26 movements, this kata should approximately take about 50-60 seconds to perform, and is more physically demanding, both athletically and fundamentally than Heian Shodan, acting as a useful stepping-stone.

As mentioned in Heian Shodan, the Heian Kata are representative of Karate-Do, and represents the attitude that must accompany the karate training. The word Heian is also used in Japanese history to describe the period between 794-1192, a time of unprecedented peace and security throughout the land, under the rule of the Heian dynasty.

When you then think about the symbolic significance of the word ‘Heian’, a deeper respect and appreciation for the kata will follow.

Extract from:

The old name for the Heian Kata was Pinan. These Kata were developed by Yatasune Itosu as intermediate Kata to the much longer main Kata of Shorin-Ryu. He did not make them up however, they were based on much older training forms called Channan, which had their origin in China.

Master Funakoshi considered Pinan Shodan too difficult for an introductory Kata so he changed Pinan Nidan to Heian Shodan and Pinan Shodan to Heian Nidan.

Extracted from:

Sunday, March 8, 2009

Workshop by Sensei Ondra Musil

Kumite Workshop at Shitoryu Karate Association, 8th March 2009

Sensei Ondra Musil has conducted a two day workshop at Shitoryu Karate Association premises on free sparring techniques. The workshop was opened to friendly clubs of SKA. KSK was invited to participate in thid workshop. Our members participated in it, and benefited with Sensei Ondra's coaching method and contents. Sensei Ondra Musil is the head coach for the Czech National Team.

Sensei Ondra Musil with the Seniors

The group photograph

Sensei Ondra in action

The technique of sweeping

Another technique demonstrated here.

Our member Esther in action

Thursday, March 5, 2009

Learning has no end

Shihan Chia recently attended the Strength and Conditioning Training Workshop, organized by Singapore Sports Council. No Doubt, Shihan Chia has his Degree in Sports Science; but to him, learning has no end, he believes everyone has some valueable experience and knowledge that he could learn from him or her. Furthermore, Sports Science is an evolving science, it would develope new scopes of knowledge through sports scientists' research.

Monday, February 23, 2009

Kata Nipaipo

Kata Nipaipo is one of the original kata from Shitoryu, it has a very strong influence from the Chinese 'Crane' movement. Kenwa Mabuni had written a book on analyzing this kata and its application.

Our member, Esther Tan performed this kata in one of our practising sessions.

Sunday, February 15, 2009

Monday, February 9, 2009

Heian Shodan


Heian Shodan is the first in the series of five Heian katas. Like the other Heian kata, it is a product of Ankoh Itosu's effort to streamline several kata, into forms suitable for teaching the gross body movement skills of karate to school age kids. The most obvious sources for much of the Heian kata content are Kanku-dai, Gojushiho and a few others. The movements have, of course, been rearranged and reinterpretated, so linking all five Heian kata together will not result in some complete form of the older katas.

The Heian kata were introduced into the school systems on Okinawa in the early 1900's, and were subsequently adopted by many teachers and schools. Thus, they are present today in the curriculum of the Shorin/Shorei styles, Shotokan, Matsubayashi ryu, and several others.

(extracted from

This kata is also included in KSK's teaching syllabus. The follow movie clip is performed by one of our members, Ms Esther Tan.