Newsletter - September 2006
Calendar of Events
Schedule Changes - The new schedule is posted on the web
Sep. 4 & 5 - NO CLASS - enloy time with your family
Sep. 23 - Demo at Lincoln High School - (12:00 - 4:00 p.m)
Sep. 27 - Demo at All City School - (1:00 p.m.)
Nov. 11 - Black Belt Testing
Nov. 14 - Mitchell School Testing
Nov. 15 & 16 - Sioux Fall School Testing
Stress-Less/Back to School
http://www.litebooks.net/articles-back-to-school.htm
By Lori Lite
“A schedule change from summer to school is enough to create feeling of stress and anxiety for some children.”
With carefree, sleep late, days of summer coming to an end I couldn’t help but reminisce. As a child being raised in New York, my friends and I referred to “back to school” time as “sweater weather”. We found comfort knowing we would go shopping for a fall sweater and wear it to school. Maybe it was a coping strategy or a way to deflect our true feelings of stress and anxiety as we faced the new school year.
The new school year is always full of unknowns. We were all afraid of getting the mean teacher and everyone knew who that was. We all had anxiety of sitting next to the school bullies and we all knew who they were. We were coping with stress, fear and anxiety but we did not know who or what the stressors were. We and our parents did not label stressors or realize that children experience stress.
Identifying stressors and admitting that children are affected by stressful events like change is a shift. Change, whether positive or negative has been rated high as a stressor for children. A schedule change from summer to school is enough to create feeling of stress and anxiety for some children. Couple that with early mornings wake ups, homework demands, and after school activities and you have a recipe for stress. Intensify that by throwing your own worries into the mix and you have created a pot that is about to boil over. Let’s face it, parents worry about juggling the new schedule, fitting their work in and what to do if their children get sick. After school activities might mean an increase in bills and you are also concerned about your child sitting next to the school bully. Stress in contagious. Children pick up on their parents stress.
What coping strategies can your family use to stress-less?
- Get on a schedule:
Children respond positively to routine. Keeping a consistent lights out time will decrease bedtime resistance. Dry erase boards are great for writing the following day’s schedule. Kids love their own boards and feel less anxiety when they are aware of their schedule. Provide a variety of colors and watch your child step into this role of manager. Simply knowing when they have PE and need to wear sneakers is helpful.
- Limit your extra curricular activities:
Many families allow one sports activity a week. Be sure to pick one that fits your life style. A team that demands 3 practices a week from 7:30 to 8:30 might not be worth the amount of commitment or lack of sleep for your child. Make sure you chose activities that create joy for your child, not stress.
- Schedule down time:
Have 2 days or 2 hours, where there is nothing scheduled. Use this time to connect with your child. Put your work aside and focus on your child. Take a walk. Step on leaves or crunch acorns as you go. Tell your child about the day you followed a squirrel with your brother’s camera trying to get a funny photo. These moments are relationship building and provide much needed stress relief for adults and children.
- Stay organized:
Although challenging to most families, I have found that even the simplest organization solutions can save lots of anxiety and chaos. Designate a shoe area; knowing where to find your child’s shoes in the morning can eliminate crying and minutes wasted looking for them. Be creative; one of our best ideas was the day we tied a hair brush to the railing on the steps. That was 2 years ago and we have never again spent a morning looking for a hair brush. See what ideas your child has.
- Rest and nutrition:
A well rested child is less irritable, cranky and better able to respond to stressful situations in a balanced, calm manner. Nutrition is also important. Sugar, caffeine and food coloring can increase the jitters and should be limited. Good balanced breakfast with protein can help your child start the day calm.
- Relaxation techniques:
Physical tightness is counterproductive to the principles of movement in the martial arts. In order to generate power and speed, you must relax prior to movement and, often, during movements. Stretching not only relaxes individual muscles, it creates an overall feeling of relaxed readiness in your body that allows you to take on the challenges of martial arts with confidence.
Methods of Stretching
"Ultimate Flexibility" by Sang H. Kim
Stretching to increase flexibility should never be a part of warming up
Before we look at the most common types of stretching, we should differentiate between stretching and warming up. A warm-up is best made up of 5-10 minutes of light aerobic activity that engages the whole body. It should increase the body temperature and circulation, but not be fatiguing.
Stretching to increase flexibility should ideally be done after the strength and cardio portions of training, when the muscles are at their warmest.
- Static Stretching:
Static stretching = lengthening a muscle and then holding it
Static stretching is the process of lengthening a muscle or muscle group to the extent of its range of motion and then holding it while the muscle relaxes. The most effective gains in static stretching are generally experienced by holding each stretch for 15-20 seconds for 2-4 repetitions at each workout. The advantages of static stretching are:
- It is easy to learn and execute.
- The risk is low
- It allows time for relaxation into the stretch which promotes resetting of the myotatic reflex.
- It can be done at a variety of degrees of difficulty allowing for controlled rehabilitation of injured areas or advanced stretches in potentially risky positions.
The main disadvantage of static stretching is it is not sport specific.
- Passive Stretching:
Passive Stretching = the aid of partner or stretching device
Stretches accomplished with the aid of partner or other aids are considered passive. Rehabilitation stretches often use the aid of a rowed or belt to achieve a stretch in the lower limbs that cannot be reached with the arms alone. While passive stretching is no more effective than static stretching, it can be more dangerous. When stretching with a partner, trust and communication are essential. Never allow a partner, instructor or coach to push you beyond your comfort point in stretching.
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Active Stretching:
Active Stretching = performing a stretch unassisted
Stretching performed without an aid is active stretching. For example, if you were to stand straight and raise your leg as high as you can into side kick position without the help of a partner or stretching bar, this is an active stretch. Active stretching is a useful rehabilitative device or a good precursor to dynamic stretching. It develops flexibility in motion without the risks associated with dynamic stretching. It also allows the target muscles to be stretched through the range of motion required for the target activity. -
Ballistic Stretching:
Ballistic Stretching = bouncing
Once a popular means of training, ballistic stretching is now considered too risky to be used without the supervision of a knowledgeable trainer. Although sometimes used successfully by athletes, the risks of ballistic stretching outweigh the gains, particularly when the same or better gains can be achieved with PNF or dynamic stretching.
Ballistic stretching uses bouncing, rebounding or rhythmic movements to take advantage of momentum, forcing the muscle into a deeper stretch. In addition to a high risk of injury, ballistic stretching works against the body by repeatedly triggering the stretch reflex, making it difficult for the muscle to adapt to the stretch and elongate over time. -
Dynamic Stretching:
Dynamic Stretching = controlled movement
Dynamic stretching is like ballistic stretching without the jerky movements. Dynamic stretching take a controlled approach to movement, using the target muscle through the full range of motion at increasing speeds. Dynamic stretching is best practiced after a warm-up to reduce the risk of injury. -
PNF Stretching:
PNF Stretching = stretch and contract the muscles
Together, static stretching and proprioceptive neuromuscular facilitation (PNF) stretching are considered the most effective methods of increasing flexibility by many experts. Both rely on the concept of relaxing the muscles into a stretch to increase their length and elasticity.
Two methods that can produce measurable results in your martial arts training are the contract-relax (CR) and contract-relax agonist contract (CRAC) methods. In both methods, the target muscle is first stretched. Then the stretched muscle is gradually contracted to a less than maximum contraction for 4-6 seconds. This results in an isometric contraction because the muscle cannot really move significantly in its elongated state. The muscle is then relaxed and further stretched to the new maximum. The theory behind the contraction is that it promotes further relaxation of the muscle once it is released, allowing for a deeper stretch than was initially possible. To get the benefit of the contraction, the deepening of the stretch should be initiated as soon as possible after releasing the contraction. If more than a few second lapse, the benefits of the contraction is believed to be lost.
The CRAC method takes this sequence one step further, contracting the opposing muscle for 4-6 seconds. When the opposing muscle is relaxed, the stretch is taken deeper, held and then released.
The CRAC method is based on the concept of reciprocal inhibition. The contractions used during PNF stretching should be less than your maximum possible contraction of the muscle. By not pushing the muscle to is maximal contraction, you will experience less soreness and reduce your risk of injury. It will also be easier for your partner to assist in the stretch, particularly if he is not as big or strong as you are. When performing PNF stretches, give your muscles a short rest between repetitions and never perform PNF stretches more than once a day. -
Aided Stretching:
Aided Stretching = stretching machines
There are several popular stretching aids often used by martial artists, including many variations of the seated stretching rack and the more traditional standing cable and pulley set-up. If well constructed and used properly, stretching aids can be useful addition to your workout. Before you use a stretching machine, always ensure that it is functioning correctly and that you understand its usage. Never use a stretching machine to push yourself beyond the point you would normally stretch. - Stretching Method Progression:
Begin with Static Stretching
Progress to Dynamic Stretching
Add PNF Stretching at advanced levels
Supplement with Passive and/or Aided Stretching
Back to School Continued
Child Start the Day Calm
- Relaxation techniques:
It is never too early to introduce your child to relaxation techniques. It is a stress filled world and we need to show our children how to counteract stress. Let them see you taking a few minutes to sit still and concentrate on your breathing. Tell them what you are doing. Children copy what they see and don’t be surprised if even your youngest child climbs up on your lap to experience belly breathing. Say your affirmations out loud and affirm that you are facing the new school year armed with a sweater and the commitment to create a stress-less year.
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