Thursday, December 31, 2009
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
Saturday, December 12, 2009
Saturday, December 5, 2009
Monday, November 23, 2009
Sunday, October 18, 2009
Wednesday, October 14, 2009
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
Sunday, October 4, 2009
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.
Friday, September 4, 2009
Saturday, August 1, 2009
Friday, July 10, 2009
Saturday, July 4, 2009
Sunday, June 14, 2009
Tuesday, June 9, 2009
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
Persons who are interested in personal training, may contact Shihan Chia directly. Relevant info of his profile is at http://www.acefitness.org/findanacepro/ACECertifiedProfessionalProfile.aspx?acecp=dyzw38v
Sunday, May 24, 2009
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
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.
Tuesday, April 7, 2009
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:
|Pinan Sandan||Saiha||Happo Sho|
Sunday, April 5, 2009
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
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.
Monday, March 23, 2009
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: http://www.theshotokanway.com/heiannidan.html
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: http://www.wsko.org/kata/2-heiannidan/heiannidan.htm
Sunday, March 8, 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.
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
Our member, Esther Tan performed this kata in one of our practising sessions.
Monday, February 9, 2009
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 http://www.nationmaster.com/encyclopedia/Heian-godan)
This kata is also included in KSK's teaching syllabus. The follow movie clip is performed by one of our members, Ms Esther Tan.