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Mookas recently interviewed David Askinas. One of the topics covered was the outrage behind the Olympic Trial match between Diana Lopez and Nia Abdallah

As I posted in the forum, Askinas downplayed the opinions of those who watched the video and called the judging fair.

To see the match, go to the bottom of the second page on the thread "Ok, who won this?"

http://tkdspace.com/public/forum/posts/id_155/title_ok-who-won-this/page_2/





The Mookas Inteview with CEO of USAT, David Askinas

http://mookas.us/media_view.asp?news_no=1347


Some of what Askinas said:


"I think the problem with the complaints is that they're sitting up in the stands or they're watching a fight that was illegally posted on youtube...Unless you're sitting in the corner chair, you can't properly score that fight....Three of the four judges have to see the point and push their button within one second of each other in order for a valid point to be registered....Because of the angles of the corner judges...[describes the difficulty of judging from the corners]...They're trying their very best and...if three of the four--or four of the four don't see it, then it's not a point. Simple. End of story. It's very easy to criticize from the stands. It's very easy to criticize when watching a video. All the experts I talked to, who were there, sitting ringside said: 'Fair Result'. That's all that counts to me....We're not invested like the media is, in the story of the three siblings going to the olympics. Yeah, it's a great story..but that's not how we pick our team. We don't pick them through newspaper stories. People earn them on the mat....There was no bias. There was no fixing fights. That's all you can ask for in Taekwondo. Are the results going to be where everyone agrees on a close fight? No in this sport. It is a very difficult sport to score and opinions are out there. I am confident that our referees are honest and they did the best they could."


On Abdallahs past failures to appeal decision making and the possibility of this being contested


"Hopefully they've learned that you cannot appeal field of play decision making...I'll give you an analogy: If you get a charging call in the NBA finals where you thought it should have been a blocking foul that decides the NBA championship. No judge is going to hear that case. It's the same in our sport. They are judgement calls. If you were to appeal every judgement call in a sporting event, you would never have finality. You would never get anyone to referee your sport and it would create virtual chaos. I don't expect them to [appeal]. If they do, they won't win...The match is over. Get behind the USA team and support it...[describes Diana losing a call in overtime back in 2004]. Instead of making a lot of noise about it, she accepted personal responsibility for not winning, went to Athens and supported Nia, in her attempt to win for the U.S....The match is over, let's move on".

 

A few notes:

He does have a point when it comes to judgement calls. These refs are there to make judgements, and appealing all their decisions would create a degree of chaos...and anyone that has ever been to a youth sporting event: listen to the parents and count how many times these spectators in the stands will bash the refs/umpires as if they know everything....

However, this wasn't a little league game. It was a match to decide the olympic team. The degree of "mistakes/erros in judgement" was too high for such an important match.

He says that unless you are sitting in the corner chair, you can't properly score that fight, and that it's so easy to criticize. He's right about that. However, the interview seems to smack the fans in the face, downplaying fans opinion with hints of infalibility.

As far as the NBA analogy. It would hold more true had he said a game full of charging fouls, rather than one decisive one. At the start of the segment, he claims he saw no evidence of any controversial moments or calls. I simply find that hard to believe. It IS possible to notice controversy, but still stand by decisions made. I can't help but be somewhat suspicious that he's in denial.


Another point that he is right on: It's not going to be overturned. Nia couldn't win her appeal from before, and if she tried again, it wouldn't fly. With all the heat coming towards the games being held in China, I think any US organization wants to do their best in staying out of disputes.

In the end, it seems this will be a black eye for the US team. Black eyes fade, and people can agree not to talk about them. But we know they're still there.

Tags: Diana Lopez Nia Abdallah Olympics 2008 Sparring

http://prevention.sph.sc.edu/tools/docs/documents_compendium.pdf


Found this chart online detailing the MET value of daily activities as well as different exercises. Obviously this is to be taken with a grain of salt, but I still found it interesting...


What does the MET value mean to you? More or less, you can figure out how many calories you are burning.

(3.5 x MET Number x Weight in Kg)/200 = Cal/min


NOTE: As you might guess, there are flaws when trying to figure these numbers out. One of the biggest is that these MET numbers are in ratio to a Resting Metabolic Rate, which can vary with different people (hence, having a "slow" or "fast" metabolism).

Martial Arts is listed below as ~ 10 METs. Not bad, but I'm sure everyone can realate to the fact that not every class is going to have the same intensity.



Inactivity -- Approx. 1 MET

Bicycle
Leisure, to work, etc. -- 4.0 METs
10-12 MPH -- 6.0 METs
14-16 MPH -- 10.0 METs
>20 MPH -- 16 METs


Fishing and Hunting -- 2-6 METs

Playing a Musical Instrument -- 2-4 METs


Running
5 MPH (12:00/Mile) -- 8.0 METs
6 MPH (10:00/Mile) -- 10.0 METs
7 MPH (8:30/Mile) -- 11.5 METs
8 MPH (7:30/Mile) -- 13.5 METs
9 MPH (6:30/Mile) -- 15.0 METs
10 MPH (6:00 Mile) -- 16.0 METs


Badmiton -- 4.5-7.0 METs

Basketball -- 4.5-8.0 METs

Billiards -- 2.5 METs

Bowling -- 3.0 METs

Boxing -- 6-12 METs

American Football -- 8-9 METs

Golf -- 3.5-4.5 METs

Hockey -- ~8.0 METs

Horseback Riding -- 2.5-6.0 METs

Jai Alai -- 12.0 METs

Martial Arts -- ~ 10.0 METs (Tai Chi--4.0 METs)

Lacrosse -- ~8.0 METs

Rock Climbing -- 8-11 METs

Jumping Rope -- 8-12 METs

Rugby -- ~10 METs

Skateboarding -- ~5.0 METs

Football (Soccer) -- 8-10 METs

Squash -- ~12 METs

Tennis -- 5-8 METs

Volleyball -- 4-8 METs

Swimming -- 4-11 METs



Complete List

^ Very long list, but an interesting glance

Tags: Exercise Health Fitness Metabolism Sports

TKD

One of the most rewarding things I've experienced as an assistant instructor is when a child asks extra questions. Whether it be how to maneuver your hands when chambering/executing a block or strike, or what stance they are suppose to be in. It makes one feel more like a guide than a teacher.

I practiced flying side kicks the other day. I videotaped myself to see where I was going wrong (I felt I didn't have enough power). Turns out I needed to take off even earlier than I thought to get the flying motion down, while giving myself enough time to chamber and thrust the kick out.


Politics

Got a chance to see Barack Obama at West Chester University last Wednesday (MSNBC Hardball taping). Pennsylvania's primary election will be on April, 22nd. Although I always have a candidate that I'll lean towards, I've never really dedicated myself behind anyone until the Summer. An interesting sidenote: I've been voting since I turned 18, but none of my candidates have ever won--though to be fair, I've voted for a few third party candidates.


Health and Fitness -- Strength Training (4 sets for each exercise)

On all four days, I did One Arm DB Snatches (explosive) Seated Russian Twists (rotational) and 4 Point Planks (Core Stabilization)


Monday
Knee Dominant (bilateral): Barbell Back Squat
Hor. Push (unilateral): DB Chest Press on Stability Ball
Vert. Push (bilateral): Barbell Shoulder Press

Tuesday
Hip Dominant (unilateral): One Leg Supine Hip Extension
Hor. Pull (bilateral): Barbell Row
Vert. Pull (unilateral): Side to Side Pull-Ups

Thursday
Knee Dominant (unilateral): 16 inch Step Ups
Hor. Push (bilateral): Incline Bench Press
Vert. Push (unilateral): Alt DB Shoulder Press

Friday
Hip Dominant (bilateral): Supine Hip Extension
Hor. Pull (unilateral): Bent Over Alt DB Row
Vert. Pull (bilateral): Chin Ups


Favorite Quote of The Week

"Courage is not the absence of fear, but rather the judgement that something else is more important than fear".


Favorite Song of The Week

"The Hands That Built America" - U2

Tags: Student Questions Flying Sidekicks Politics Health Fitness Strength Trainin

TKD

As an assistant instructor, I get to help teach some of the kids, and it usually doesn't take much to see whether someone has actually practiced or not. With all the techniques in TKD, it can be very easy to start slipping up.

Depending on what belt a person is, our tests will comprise of kicking drills, self defense, weapons, poomsae, one-step and possibly more.

For our kids program, not everything is cumulative--but obviously as with most schools, the higher the belt, the harder the technique...and the harder the technique or form, the more practice is needed.

It can be a shame, since I've shown some students their poomsae, only to have to teach it all over again from scratch two months later.

HEALTH AND FITNESS

I've been trying to find some exercises and workouts from my favorite athletes. One exercise I like is the lateral lunge with a twist, done by the great Roger Federer



For more on his workout:

http://www.tennis.com/yourgame/fitness/fitness.aspx?id=835



ARTS & ENTERTAINMENT

Saw "Run Fat Boy Run". It was a decent flick. Nothing that memorable but still pretty funny. There were a few songs in the film I liked a lot, so I picked up the sountrack. I might post them on my page later on.

Anyone who has read my profile or knows me personally will know that I love films by Stanley Kubrick. That's why I really enjoyed finding the site collativelearning.com

On the site, there are film reviews that take a look at "The Shining", "A Clockwork Orange", and "2001: A Space Odyssey" in great depth.

I don't agree with some of the conspiracy images, ideas and messages reported by the site's owner (Rob Ager). However, a lot of the other things he mentions I feel may be right on--including the meaning of the monoliths, specifically the hidden monoliths the audience might not be aware of.

http://www.collativelearning.com/2001%20analysis.html



Favorite Quote of The Week

"Sometimes it is easier to act your way into a new way of feeling than it is to feel your way into a new way of acting".



Favorite Song of The Week

"Story Problem" - The Envy Corps

Tags: Poomsae Movies Tennis Health Fitness Exercise 2001 Kids

VO₂ max

aka - maximal oxygen consumption
aka - maximal oxygen uptake
aka - aerobic capacity



VO₂ max is a measurement of the body's ability to utilize oxygen during exercise and is a valuable tool to measure a person's physical fitness. The higher the number the better.


VO₂ max is written in two forms

1. Absolute Terms -- Liter of Oxygen Per Minute (L/min)
2. Relative Terms -- Milliliter of Oxygen Per Body Weight (Kg) Per Minute (ml/kg/min)


Average Female - 38 ml/kg/min
Average Male - 45 ml/kg/min



The best way for measuring one's VO₂ max is through a specialized maximal test with medical professionals. However a submaximal test can also give people a useful estimate.




Measuring Your VO₂ max

1. McArdle Step Test

Approx. 16.25 inch step

At a steady pace
24 steps per min or 96 beat per minute for men
22 steps/min or 88 bpm for women

Total Time: 3 minutes

After time is complete: Wait 5 seconds then take a pulse count for 15 seconds. Mutiple by 4 to estimate exercise heart rate

Men VO₂ max = 111.33 - (0.42 x HR)
Women VO₂ max = 65.81 - (0.1847 x HR)



EXAMPLE: Man has a 15 sec count of 40. Estimate HR = 160bpm

VO₂ max = 111.33 - (0.42 x 160) = 44.1 ml/kg/min

Standard Error = +/- 16%



2. BYU Jog Test

1 Mile Jog
Heart Rate should not go beyond 180 bpm

Men should NOT go faster than 8 mins/mile
Women should NOT go faster than 9 mins/mile
Egos left at the door. Remember this is SUBMAXIMAL

Heart Rate is taken at the end


Women:
VO₂ max = 100.5 - (0.164 x Weight Kg) - (1.438 x Mile Time in Min) - (0.193 x HR)


Men:
VO₂ max = 108.44 - (0.164 x Weight Kg) - (1.438 x Mile Time in Min) - (0.193 x HR)



Example: Woman (110 lbs or 49.9 kg) finishes in 10 minutes 30 secs (or 10.5 mins) with a HR of 135 bpm


VO₂ max = 100.5 - (0.164 x 49.9 Kg) - (1.438 x 10.5) - (0.193 x 150)

= approx. 48.3 ml/kg/min


Standard Error = +/- 3.0 ml/kg/min



Suggested MINIMUMS (in ml/kg/min)

Under 45 years of age -- 38 (Men); 32 (Women)
50 years of age -- 34 (Men); 31 (Women)
55 years of age -- 32 (Men); 29 (Women)
60 years of age -- 31 (Men); 28 (Women)
Over 65 years of age -- 30 (Men); 27 (Women)



For a more accurate assessment
http://www.runningforfitness.org/faq/vo2.php


The above site has a chart to measure your own aerobic fitness as well as some of the reported VO₂ max of famous athletes (Lance Armstrong - 84.2 ml/kg/min!!)

Tags: Oxygen Health Fitness Cardio Heart Rate Lungs

High Intensity Interval Training (HIIT) For Cardiovascular Strength


HIIT is a good program to experiment for people who are in good shape. I wouldn't recommend this to anyone new to exercise, or those especially cautious when it comes to their cardiopulmonary system.

Those who cannot do High Intensity Interval Training, can still always make use of interval training with low to moderate intervals while reaping similar benefits, including more endurance strength.


In HIIT, the exerciser performs a high intensity (say an effort of 8-9 on a scale of 10) interval followed by a longer and more moderate interval (more of a 4-6). Again, this is for people who have a strong cardiopulmonary system. The interval portion of the workout shouldn't be done any more than 12-15 minutes, 2 times a week. Those just starting out with HIIT, might want to experiment with an 8-9 minute routine to experiment.

The principle behind HIIT is to utilize the anaerobic system system, and not just the aerobic system. By using the anerobic system, one can help themselves raise their resting matabolic rate even further--essentially helping the body burn more fat during rest.



One example of Running using HIIT with a "high to moderate" ratio of 1:2 (sprint 30 secs, jog 60 secs):



3-5 minute warm up
------------------------
30 seconds sprinting interval
60 seconds light to moderate jog interval
Repeat this interval 8 times for a 12 minute workout
-------------------------
3-5 minute cool down



Beginners might want to start out with a safer ratio of 1:3 (sprint 30 secs, jog 90 secs).


Because traditional running isn't for everyone, a HIIT workout can also involve cycling, swimming, hiking (say finding a hill and making that the high intensity portion), jumping rope, the elliptical, etc.



Pros
1. HIIT limits the amount of time, creating a quicker workout than most forms of cardio. It is also done only twice a week max.

2. HIIT is a great tool for athletes and fitness enthusists who feel they've hit a plateau when it comes to fat loss

3. HIIT can be applied to many different forms of exercise.

4. Some studies show that HIIT can burn off more fat than traditional cardio training.

5. HIIT taps into the explosive energy, which might be more appealing than focusing on running marathon-like lengths


Cons
1. Some HIIT workouts such as running are very high impact, which isn't suggested to anyone with a history of muscular/skeletal injuries.

2. Any time high intensity and cardio are combined, caution should be taken. This means that all the coventional wisdom and common concerns about staying hydrated and safe are increased with HIIT.

3. Using 85% effort and beyond with cardio can be risky to older exercisers and those with any medical history that prohibits going past 70% of their maximum heart rate or VO2 Max (maximum oxygen consumption)

4. Unless being supervised in some special lab under the care of specialists (think Drago in Rocky IV), no one should be doing HIIT for more than 15 minutes, 2 times a week. For those who like long runs, or the theariputic benefits of a light jog or walk through the woods, or through the park with a friend: this isn't for you.

5. HIIT is very EXHAUSTING when done correctly, which might not be so appealing to some.

Tags: Training Conditioning Exercise Cardio Health Fitness

JUMPING ROPE
-----------------

One of my favorites forms of cardio is jumping rope. It not only burns calories, but has the potential to enhance one's coordination.


We jump rope regularly in our dojang. It's one of our main warm ups, which at first didn't thrill me. When I started out, I was lucky if I got 10 in a row. My record now is over 1,000 in a row (I lost count)--though I don't go for that long anymore.

Jumping rope isn't my only source for warming up, so I usually don't go further than 5 mins max before moving onto something else.

A few resources and notes if anyone ever wants to incorporate it into your training, or improve or challenge yourself.

Keep your shoulders relaxed and your elbows close to your body.

Your knees should be bent slightly.

Turn the rope from the wrist and aim to keep a smooth arc in the rope as it passes over your head.

Never hunch over. Keep your back straight and head up.

If you can, avoid jumping on concrete. Wooden gym floors and gym mats work best.

Try of course to land on the balls of the feet and not flat on to minimize impact.

The Right Length: Rule of thumb says to stand in the middle of the rope. The ends of the handles should reach your armpits. Some people stand with only one foot. I stand with both feet in the middle. The pro for my own measurement results in a slightly faster spin, but a bit more difficultly if I want to do tricks like crossovers.




The Right Rope: For me -- I like a cable based speed rope which helps with my own speed and coordination. Four of the most common ropes:



1. Beaded
Pros: Visbale if doing tricks; The weight of the beads also helps slow things down enough to perform and learn certain tricks.
Cons: Generally more difficult to adjust the length.



2. Speed Rope
Pros: Generally inexpensive; fast; many adjustable brands.
Cons: The thin cable could act as a whip if a mistake is made.




3. Cotton/Nylon
Pros: Most inexpensive brand; Some prefer the slower speed.
Cons: Speed is very limited; Will become dirty and torn easier. I always advise against these.



4. Weighted Ropes (either in the handle or using a heavy rope)
Pros: Will add strength training to jumping rope.
Cons: Slower, heavier and some say redunant if a strength training routine is already in progress.



Two Basic Tricks:

Side Swing: Start by doing a figure 8 with both hands in front of you. Start without any jumping and get use to preparing yourself to open the rope back in front of you. When ready, jump through, after opening the rope in front of you. When comfortable with that, do a figure 8 while still jumping in place, and try to get through the opening again. When comfortable with that, speed up the whole action.


Crossover: After clearing the rope on one jump, cross your arms in front of you while trying to generally maintain the same speed. After clearing the rope while crossed, quickly uncross to go back to a regular jump immediately.



Coordination Exercises:

Skier: Jump with both feet side to side without mistakes.


Jumping Jack: Widen the legs on every other landing. Mimicking a jumping jack.


Heel Exchange: Take turns on each landing by placing one heel on the floor (in front of you) while landing regularly with the other foot.


Toe Exchange: Take turns on each landing by placing the front toes of one foot on the floor (behind you) while landing regularly with the other foot.


Jogging: Takes turns by jumping on one foot, acting as if you are jogging in place.


Boxer Shuffle: Jump soley with the left foot twice, then switch to the right foot twice. Repeat.


Side Skip (what I usually do): On each landing, the feet touch down separately. The last foot to touch takes off for the next jump. Example -- Jump 1- Land Left, then right and use the right foot to take off for the next jump, then...Jump 2 - Land right, then left and use the left foot to take off for the next jump, then......


One Foot Series: Take turns on jumping multiple times with one foot. A "5 series" would be: Jump with the left once, then the right once. Then the left twice, then the right twice. Then the left thrice, then the right thrice....all the way until both feet have gotten a chance to jump 5 times individually.


4 Square (creative): Either draw or imagine a square divided into 4 equal squares. Create your own pattern on which square to jump on. Mix other coordination drills and tricks into this when you feel comfortable.




There are of course other tricks, such as "double unders" and crossing over with a leg up, but I'm not including them here since some of those tricks are a bit high impact and/or too difficult for beginners and even some intermediates.

Tags: Jump Rope Exercise HIIT Health Fitness

Right now I am studying to be a certified personal trainer. However, health and fitness weren't always passions of mine. In fact, it wasn't until 2003 that the ball got rolling...

Back in 2000, I was a freshmen in college. At 5 feet 9 inches, I weighed 155-160 lbs. I had a size 32-33 waist, and my best mile time was around 8 minutes. I wasn't in the best shape, but I probably wasn't in the worst either.

It wasn't until 2003 (a year into training at my first school) that I realized that my tests would only be so good if I kept my old habits. I started to slowly phase out inappropriate food and drink. Then I started doing outside conditioning. At first it was simple (pushups, crunches, etc.). Eventually I started saving money and over time bought some light weights. Now I pretty much have enough of the bare essentials when it comes to equipment.

As of now, I put on enough muscle to get to 185 lbs. I maintain a 32-33 inch waist, and my last mile time was 6 minutes and 50 seconds. Of course, I'd still like to improve on some things, but I feel I've accomplished a bit. I'm also happy and somewhat blessed to say that my motivation was never about "getting the girl" or beating up a foe. It was about improving my strength and endurance, or to put it in one word: FUNCTION.

Unfortunately, there are too many people affected by the pressures of body image today. Of course, there are numerous examples for females, but sometimes I feel not enough is said about the male side.

It's a real shame what kind of anchors we chain oursleves to. It got me thinking about what I've read about character vs. personality. It doesn't just go with people who work out or do martial arts. I think part of the change that needs to happen is a re-evaluation of not only all our actions, but all our reasons as well.

Making a choice we believe is right in order to draw external validation or praise will help build personality. However, making the same or similar choice to serve a practical function or greater purpose will do wonders to build character.

Some examples of negative ads and merchandise that may have helped--but of course not solely shape male body image:



The Insult That Made a Man Out of Mac




The Evolution of G.I. Joe






JFK Fights The Communists


Honestly, I think I just found this one funny...

JFK art originally found in Esquire Magazine. Text reads as following:

"Men! Men! Are you in shape to battle the red menace? Have you got the powerful punch to smash through the iron curtain? We'll never beat those rotten commies with scrawny chests and puny arms! What good is a weak grip against the red fist? Act Now! Join The President's Program for Physical Fitness! A bulging bicep means a muscle in the arm of democracy! Start now to follow the President's program and watch those Kremlin creeps run for cover! Men! Women! Children! Flex that arm and make Old Glory wave in every gym! Begin today to exercise for America!

 

Tags: Body Image Health Fitness

I'm sure many of us know about the Hwarang's 5 codes of conduct

1. Loyalty to the lord
2. Loyalty to your father and mother
3. Trust among friends
4. Never retreat in battle
5. Have a just cause for taking a life



Many schools tend to modify these five codes. In my school, it more or less looks like this:

1. Loyal to your nation
2. Loving to your family
3. Behonorable to your friends
4. Never give up
5. Justify your means



As far as the first code goes, there are many ways to be loyal to your nation. It doesn't mean blindly praising current officials, or hanging a flag up. The most basic way the be loyal is to vote in elections. For those of us in the U.S. who might not like either parties, there's always third parties. Many will say you're throwing the vote away, but even if you believe that to be true, sometimes it's important to "go down swinging".

For those too young and/or too cynical, finding grassroot organizations promoting change (local and national) is also a sign of supporting our nation.

I think it's also important to remember that our nation isn't just about politics, but also communities. In that sense, helping out in our communities with deeds like volunteering can also be a sign of loyalty.

Just a simple reminder that loyalty is not always expressed by praise, but also by encouragement and change.

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