From: eskrima-digest-owner@hpwsrt.cup.hp.com To: eskrima-digest@hpwsrt.cup.hp.com Subject: Inayan_Eskrima/FMA-Digest V6 #311 Reply-To: eskrima@hpwsrt.cup.hp.com Errors-To: eskrima-digest-owner@hpwsrt.cup.hp.com Precedence: Inayan_Eskrima/FMA-Digest Wed, 28 July 1999 Vol 06 : Num 311 In this issue: eskrima: Some quick (hopefully) questions eskrima: Re: Inayan_Eskrima/FMA-Digest V6 #310 eskrima: Here we go again.... eskrima: Re: Training with Lacoste eskrima: FW: Inayan_Eskrima/FMA-Digest V6 #310 eskrima: RE: Inayan_Eskrima/FMA-Digest V6 #310 eskrima: sombrada foot work eskrima: re: flexibility eskrima: . .......................................................................... Eskrima-Digest, serving the Internet since June 1994. ~1100 members strong! Copyright 1994-99: Ray Terry, Inayan System of Eskrima, Martial Arts Resource Replying to this message will NOT unsubscribe you. To unsubscribe, send "unsubscribe eskrima-digest" (no quotes) in the body of an e-mail (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com To send e-mail to this list use eskrima@hpwsrt.cup.hp.com See the Filipino Martial Arts (FMA) FAQ and online search the last two years worth of digest issues at http://www.MartialArtsResource.com Mabuhay ang eskrima! Ray Terry, PO Box 110841, Campbell, CA 95011 FMA@MartialArtsResource.com ---------------------------------------------------------------------- From: "Jesse Ephraim" Date: Tue, 27 Jul 1999 20:49:35 -0500 Subject: eskrima: Some quick (hopefully) questions All - I'm interested in taking eskrima/kali/arnis this Fall, and wanted to run a couple of quick questions past y'all: 1) I'm in the Dallas/Ft. Worth metroplex (Texas) - does anyone know of any good instructors in the area? 2) I trained in savate for about a year, but about a year ago I blew out my left knee (misstepped on a lunge). Though I've been through physical therapy, the knee is still not up to par (weaker than the right one, still sort of stiff - I limp very slightly). Would this be a significant hindrance in eskrima/kali/arnis? How much lunging, deep-knee-bending, etc. are typically involved at the beginner level? Thanks much for any advice! Jesse ------------------------------ From: Philip Gelinas Date: Tue, 27 Jul 1999 23:08:56 +0000 Subject: eskrima: Re: Inayan_Eskrima/FMA-Digest V6 #310 Just a note to every one who might be interested, Guro Inosanto will be in Toronto on the weekend of August 6 & 7 . He will be sponsored by Guro Jun de Leon of the Arnis Academy. Any one who is interested can contact me for further information. Philip Gelinas ------------------------------ From: Wschpunyo@aol.com Date: Tue, 27 Jul 1999 23:25:08 EDT Subject: eskrima: Here we go again.... http://www.ncga.state.nc.us/html1999/bills/house/hbil1460.full.html If you go to the above address, you will find that the General assembly in=20 North Carolina has submitted a Bill (number 1460) that would require: Referred to: Finance. May 3, 1999 A BILL TO BE ENTITLED AN ACT TO LICENSE MARTIAL ARTS SCHOOLS AND INSTRUCTORS. The General Assembly of North Carolina enacts: Section 1. Chapter 143 of the General Statutes is amended by adding a new Article to read: "ARTICLE 68A. "Martial Arts Schools and Instructors. "=A7 143-658.10. Legislative findings. The General Assembly finds that it is in the best interest of the public that martial arts schools and martial arts instructors should be subject to an effective and efficient system of strict control and regulation in order to protect the safety and well-being of participants in martial arts and to promote public confidence and trust in the regulatory process and the conduct and teaching of martial arts. "=A7 143-658.11. Definitions. The following definitions apply in this Article:......... Looks like it's time to get the flow of protest moving again. For what it's worth, Bill ------------------------------ From: Mike Casto Date: Tue, 27 Jul 1999 20:40:34 -0700 (PDT) Subject: eskrima: Re: Training with Lacoste I recall Guro Dan being asked about this at a seminar once. My memory is sketchy, so get your grains of salt ready :-) I seem to recall Guro Dan saying that, of the people who trained with Lacoste, only a 3 (I think) were actually certified by Lacoste to teach his system. Of those, Guro Dan said that he knows one of them is dead. The other, he would assume is dead since the guy was about 20 years older than Guro Dan and Guro Dan hasn't heard anything about him recently. So, as far as Guro Dan knows, he's the only living person to have been certified by Lacoste. However, he did stipulate that it was *to the best of his knowledge.* Mike _________________________________________________________ Do You Yahoo!? Get your free @yahoo.com address at http://mail.yahoo.com ------------------------------ From: Steve Grantham Date: Wed, 28 Jul 1999 07:09:17 -0400 Subject: eskrima: FW: Inayan_Eskrima/FMA-Digest V6 #310 > > From: Ray Terry > Date: Tue, 27 Jul 1999 18:23:54 -0700 (PDT) > Subject: Re: eskrima: Re: John Lacoste > > > I was just wondering if anyone besides Guro Inosanto had > ever trained & > > currently teaches the John Lacoste system/method. > > I believe that Manong Al Conception trained with Manong > LaCoste in Stockton. > I do not know if he teaches Lacoste's system. > > Ray Terry > raymail@hpwsrt.cup.hp.com > It seems like I've heard Al Conception's name before in regards to training with all the old GM in the 60's and 70's. Does any know who else he trained with? Does he teach at all? Steve Grantham Francis Fong Martial Arts Atlanta, GA ------------------------------ From: "Jeffrey Monaghan" Date: Wed, 28 Jul 1999 01:56:13 -0700 Subject: eskrima: RE: Inayan_Eskrima/FMA-Digest V6 #310 Hi, I'm also very inflexible, so I asked my physical therapist to suggest some techniques for stretching. She suggested some techniques that I didn't think it would help. I recently started to design a warm up and flexibility program to help with my Savate training. The stretching routine described by my PT, which later I found out is called PNF or proprioceptive neuromuscular facilitation. It is used by most world class athletes to increase and maintain flexibility. Basically it is a combination of isometric stretching and passive stretching. 99% of people either do ballistic stretches (bouncing type) that are bad for you or the passive/static method of holding a stretch at the maximum range of motion and relaxing into it. PNF is superior in several ways, first the stretch is overcomes the stretch reflex, takes advantage of the lengthening reaction and reciprocal inhibition , increases dynamic flexibility, and strengthens the muscles. The stretch reflex is where a muscle (spindle fiber) is stretched too far or too quickly and results in a reflex action that causes the muscle to tighten to prevent damage (the point pain sets in). A static stretch will stop just before this point and hold it until the nerves habituate to the new length, which over a period of time will result in greater flexibility. The lengthening reaction is caused when the Golgi tendon organ or proprioceptor (the bodies way of sensing where the limb and what position it is in relation, etc) is stretched past a threshold usually as a result of the stretch reflex causes the over-stimulated muscle to relax. This is why you are supposed to hold a stretch for longer than thirty seconds. It is easier to stretch a relaxed muscle. Reciprocal inhibition is the concept when one muscle is contracting the antagonist muscle relaxes i.e. bend your arms by flexing your biceps and your triceps relax. Again it is easier to stretch a relaxed muscle. PNF stretching is where you stretch to the point where you start to feel the pull in the muscle but not to the point of pain. You then contract the muscle against isometric resistance for 7-15 sec, then relax for 2-3 sec, and then contract the antagonist muscle for 10-15 sec. Relax the muscle completely. There have been several studies that compared the best number of repetitions for maximum flexibility in the shortest amount of time. They found no benefit for doing more than one repetition of a particular stretch per muscle group per 36 hrs. It actually caused joint instability and injury by increasing the frequency. A partner or a wall etc can provide the resistance to do a isometric contraction (more resistance than you can possibly move). The benefits of doing the contraction is as the recruitment of muscle fibers increases, so does the stretch. Most fibers in a static stretch are not actually stretched but are just moved in a relaxed state. Since the muscle is shortening and more fibers are involved in the contraction more fibers are stretched. The type 2a quick twitch fibers are exhausted and also stretched. Since the actual length of the muscle is not changing the stretch reflex is not stimulated again after the initial passive stretch and remains habituated. The muscles fibers also become habituated to the new increased length. Then when the contraction is at the peak the increased tension on the Golgi organs causes the lengthening reflex about at the point the contraction is stopped during the 2-3 sec period. You then you do another isometric contraction of the opposing muscle which causes the reciprocal inhibition which relaxes the muscle you are trying to stretch and stretches it further and strengthens the antagonist muscle. Since the muscles stretch receptors are inhibited it allows the stretch to go past the normal point of and resets the sensors to the new length. As an example. Lying on your back on the floor preferably against a door jam, place one leg against a wall with your but as close to the wall as you can go to give you a good stretch. With your other knee bent and foot flat on the floor or wall and the outstretched leg's toes pointed back over your head press your heal down against the wall for 7-15 sec. Then relax for 2-3 sec and with your hands on your knee try to extend your leg backward while resisting to get an isometric contraction for ten seconds. You're done. This should be done once every other day on non-training days. Do not use this as a warm up stretch. The best think you can do on training days is briefly warm up by jumping rope etc and then do dynamic stretching or moving each joint through the range of motion i.e. by kicking in the air higher as you loosen up and then do light static stretches. It has helped several people in my class and it has made a difference for me. Sorry this was such a long post, but I hope it helps. Jeff Monaghan "I like you, but I wouldn't want to see you working with subatomic particles" ------------------------------ From: "Bodnar, Stephen A" Date: Wed, 28 Jul 1999 08:27:47 -0400 Subject: eskrima: sombrada foot work As a follow up to: CD Date: Wed, 28 Jul 1999 14:26:14 +0100 Subject: eskrima: re: flexibility Hi Jose, Im the same build as you by the sounds of it. Stretching the front of the hip is always a first with me as it stretches the rector femorus that is usually tight with us stocky guys. It's the calf stretch but push the hips forward and feel it in the front of the hip. My physio told me to hold the warm up stretches for about 40 secs but on hamstrings dont lock out the knee. I like to swing the leg 10 rep 3 sets each side getting higher with each set. Hold on initially for balance until you do it unaided. First fwd then side and then knee to chest and swing out back while holding onto back of a chair. Then you can start stretching as the muscles are warmed up. By stretching into the natural motion of the limb then you will not antagonise the bits which support the muscle and skelatel bits. By that I mean with the front lunge for example that you do not have the back foot of the stretched leg pointing perpendicular to the body but pointing in the direction that you are facing. On the ball of the foot. Isometric stretching is a good idea as to stretch further the ligaments/tendons have to be strong enough to be able to support the limbs. Then it's the exercise. If I do thai kicking I go low and slowly increase the height of the kix in order to stretch via the actual technique. If using bars the problem is that if you have pain then you cannot release it quick enough. Lying on the floor with the leg being controlled with a towel can be an answer to this. Training to push the leg beyond its limit is a dangerous practice and care must be taken. I remember I used to have a big bloke stand on my thighs in one stretch but had I felt pain the jerking involved in disengaging from that position would have made the injury worse. When cooling down I like to stretch as this lets the muscles cool in the stretched position and breaks up the lactic acid deposits. That s when I do the groin stretch you talked about. But like you said everyone does it differently but look at modern books not old books. The information changes. pat From: Ruwach Design > I wanted to get some helpful advice in regards to improving my flexibility by means of stretching and etc., in my legs. As far as body and size goes, I'm a medium-somewhat-stocky build, about 5'9. I don't have naturally thin or long legs, rather....medium in length and thick. I do stretches for about a half hour before my training routine both mornings and evenings. I first stretch my groin muscle (Legs spread apart..Ouch!) then my hamstring and etc. Then depending on my routine I use bars of certain height's to stretch my legs in a upward kick or side kick position. ------------------------------ From: Ray Terry Date: Wed, 28 Jul 1999 09:39:21 -0700 (PDT) Subject: eskrima: . ------------------------------ End of Inayan_Eskrima/FMA-Digest V6 #311 **************************************** To unsubscribe from this digest, eskrima-digest, send the command: unsubscribe eskrima-digest -or- unsubscribe eskrima-digest your.old@address in the BODY of email (top line, left justified) addressed to majordomo@hpwsrt.cup.hp.com. Old digest issues are available via ftp://ftp.martialartsresource.com, directory pub/eskrima/digests. All digest files have the suffix '.txt' Copyright 1994-99: Ray Terry, Inayan System of Eskrima, Martial Arts Resource Standard disclaimers apply.