TaeKwon-Do and Self-Defence classes by qualified, CRB checked and insured coaches.

The TaeKwon-Do Class

Our Classes follow a highly variable format which is tailored to the Training Requirements of the Student and Class as a whole. The Class begins with each Student lining up in accordance with Rank. After the Bow which indicates the start of the Lesson, the Students under the direction of the Instructor begin basic preparatory exercises (Termed the Warm Up by some) which allows the body to slowly but progressively increase it’s metabolic rate and cardiorespiratory output and efficiency. This also allows the muscles, ligaments and cartilage of the Musculo-Skeletal system to prepare for the high impact exercises which are sometimes utilised in class. Exercises utilised include Pad Exercises, Basic Techniques, Kicking Exercises, Patterns, Self Defence, Free Sparring and Fixed Sparring. Interdispersed amongst these are more Basic Stregth, Flexibility and Kinesthetic Exercises designed to improve the overall conditioning of the Body.

 

Stretching

The first and obvious benefit of Stretching is that it can improve the Range of Motion of a Muscle Group. Other Advantages include: Reduced risk of injury; Prevention of post-exercise muscle soreness ; and the slowing of ‘Delayed-onset muscle soreness’ (DOMS). Sharman et al describe Stretching Techniques that elongate muscles through “proprioceptive neuromuscular facilitation” (PNF) stretching. PNF stretching has been shown to yield the greatest change in range of motion (ROM), especially in terms of short-term benefits. Ballistic stretching was also beneficial in comparison; however, PNF techniques emphasize active flexibility and therefore get better results. Reasoning behind the biomechanical benefit of PNF stretching points to muscular reflex relaxation found in the musculotendinous unit being stretched. A study constructed by Nelson et al. set out to find the correlation between pre-exercise static stretching and its effects on muscle strength endurance. Two experiments were designed to find the initial links between pre-exercise stretching and muscle endurance. Results of the study found both stretching experiments to reduce effectiveness of muscle strength endurance by up to thirty percent. They suggest that pre-exercise stretching induces a fatigue-like state in muscles which would clearly inhibit performance if the muscle is not at full potential. Further work done by LaRoche and Connolly was designed to see whether stretching reduces frequency of sports-related injuries and increases individual performance. The study, conducted over a four-week period, involved male participants between the ages of eighteen and sixty who were not actively training. Participants were randomly assigned to three different stretching groups which included ballistic, static, and control groups. The study used a custom-built device to test the individual’s maximal hamstring resistance. The 4 Main Types of Stretching utilised in Class are:

1. Ballistic
2. PNF
3. Static
4. Isometric

Nutrition & Training

Short of purchasing very expensive books, CD’s, DVD’s or hiring Personal Trainers; there are several easy-to-follow Steps which the Student can adhere to which may make your training more effective, as well as improving your overall health, appearance and self-confidence. Individuals with serious medical disorders, such as Diabetes, Asthma and Epilepsy should consult their Physician before training or making changes in their diet. To understand Nutrition, we must firslty understand what the Body needs. This falls into two basic groups or types of nutrients:

• Macronutirients

  • Carbohydrates (The Energy Source)

  • Protein (For Body Repair or Building Blocks. These are broken down by the Stomach acids into Amino Acids)

  • Fats (For Energy Storage and normal Hormone and Enzyme Function)

  • Water (The most important of all macronutrients)

• Micronutrients

  • Viamins (Soluble in either Fats or Water, the best of which are found in vegetable or fruits)

  • Minerals (Including Calcium, Magnesium, Selenium, Potassium, ‘Salt’ - Sodium Chloride)

Naturally farmed, fresh and non-processed foods contain the highest amounts of Vitamins and Minerals as well as having a healthy mix of Carbohydrates, Protein and Fats. Processed convenience foods often contain excessive salts and too many refined Carbohydrates (such as Glucose or Sucrose), with little in the way of Complex Carbohydrates (such as Fructose or Cellulose).