Health and Fitness Blog
Martial Arts, Great For Children Of All Ages
Coach Marc Harrell 02/04/22
Martial arts is one of the most beneficial sports activities for children of all ages.
One of the biggest problems facing children today is their lack of physical fitness and their inability to handle problems that arise in society, such as bullying and violence. With the advancements in technology, kids of this generation have an abundance of entertainment at their fingertips and disposal. According to a 2019 Sell Cell poll, 42% of children spend more than thirty hours per week on their cell phones.
Cite: https://www.sellcell.com/blog/kids-cell-phone-use-survey-2019/
I believe it goes without saying that previous generations of children spent more time outside interacting with other children and engaging in physical activity. I myself did not have a cell phone growing up and was not allowed to overindulge in technology. Come to think of it, neither were any of my friends. Times have most definitely changed, and in my estimation, not for the better. There is an alarming uptick in bullying and aggravated assault amongst children, particularly on school campuses. These following statistics are absolutely mind-blowing, quite frankly. There are more than 2.7 million students who have carried a weapon in the last 30 days; more than 1.8 million students who have carried a weapon to school in the last 30 days; more than 1.7 million students who have been in 4 or more physical fights in the past year; and more than 2.9 million students who have been injured in a physical fight in the past year.
Cite: https://jamanetwork.com/journals/jamapediatrics/fullarticle/481307
If I were a parent reading these statistics, I would feel some sense of urgency at this point. Technology turning my child’s brain into a dull, unmotivated mush, bullying, violence, and the overall lack of physical prowess among children must be taken more seriously. Which brings me to a great solution, which is what I like to think of as a controlled and cultivated superpower: martial arts. I know that for some readers, especially the protective parents out there, this has already struck a nerve. Treating violence with violence comes to mind for some, and this couldn't possibly be the answer to saving your child from getting pummeled in the boys' or girls' bathroom at their middle school. Maybe it’s a moral issue for some; you just don't agree with violence and have more of a "turn the other cheek" stance when it comes to this sort of thing. I can certainly understand why some would have major concerns here. Handing your child over to some washed up, violence-crazed Cobra Kai sensei or try-hard ex-green beret to teach them the fine art of punching other kids in the face doesn't exactly sound like a solid parenting decision. Don’t walk away just yet. Let's talk about how we can help alleviate some of those playground run-ins and avoid bloody noses and black eyes.
As I mentioned earlier, this newfound technological laziness syndrome has helped to create some very incapable kids when it comes to general fitness. Martial arts, at the very least, address that issue in a variety of ways. The first aspect of this art is to get the body moving. Not only does your child have to get off that sunken living room couch with all the old spicy hot lime taki chips in the pillows and that cellphone, they also need to show up at the martial arts facility, warm up and start working on physical drills. Once your child is in class learning from a credible martial arts teacher—not that overzealous fella who watched too many Kung Fu movies as a child—sort of teacher—then the real fun begins. From a very basic standpoint, the coordination-related drills promote improved strength and cardiovascular capacity in children. These drills can be very rigorous and require a certain amount of focus by the participants. This is a great benefit for kids who have been locked away in the fantasy world of video gaming and the mind-numbing, killing your brain cells by the millions, making you dumber by the minute tik-tok reels; real-life interaction with an emphasis on moving the body in ways it is unfamiliar with. This helps them grow physically and become more athletic in general. Not to get too scientific here, but these simple activities promote the development of motor neuron pathways that lead to greater muscle coordination and balance. Not to mention, one full session can burn several hundred calories and help provide weight loss benefits for the fluffier kids as well. Additionally, basic kicking exercises will help to increase your child's flexibility and enhance their endurance with repetition and consistency. This would be a complete world and possibly existential shakeup for the kid who’s been vegging on Fornite with their buddies for three hundred hours plus over the past year.
General physical fitness improvement is really just the beginning of the benefits your child would receive by taking on a martial arts discipline. The truth is that just being more physically fit may not help your child deal with more serious issues like bullying and violence. There must be something out there to help solve at least some of this crisis. Myself and many experts believe that martial arts is the key. When it comes to bullying, a child must face their fears rather than assume the role of the victim if they wish to save themselves from attackers and mom and dad from emergency room bills. Advanced martial arts training promotes those ancient, tried and true positive attributes such as confidence, discipline, and respect for oneself as well as others.
Cite: https://www.nymaa.com/martial-arts-blog/8-Physical-and-Mental-Health-Benefits-of-Martial-Arts-for-Kids_AE196.html
This art form is not at all about back-spin kicking some kid in the face until he is a bloody mess because he looked at you the wrong way, or because you felt slighted for some reason. A child who spends multiple hours a week consistently practicing combat moves such as kicking and punching would more than likely start to gain some confidence in terms of what they can do offensively. However, this would take a backseat to the more important sacred teachings of protecting oneself from danger or injury from another person. This is the essence of what is really taught in dojos all over the world; safely subduing an attacker and rendering them incapable of inflicting harm on you or anyone else. The bulk of combat lessons taught are in the realm of how not to get hit, blocking, and grappling. Contrary to some negative beliefs about martial arts, these tactical defensive skills promote the avoidance of violence and aggression towards others and help ensure the safety of children. Children who can protect themselves have better chances of avoiding injury altogether. One of the fastest growing arts in America is Brazilian jiu-jitsu, and the Gracie family is widely recognized as the best instructors of this art form. They have an entire multi-level program designed specifically for helping kids avoid violence and bullying. Cite: https://graciedecatur.com/bullyproof/
There is no emphasis whatsoever placed upon striking or injuring opponents, merely controlling an attacker so that no injury can be sustained by the defender.
This is a stark contrast to the negative mainstream narrative of martial arts.
Cite: https://www.cbsnews.com/news/martial-arts-can-pose-serious-dangers-for-kids/
One of the other concerns parents, in particular, have with signing their children up for martial arts is the risk of injury during practice sessions. This is an understandable concern. However, there isn't much in the way of serious or life-threatening risk according to the studies that are available. There are some pediatric studies out there which state roughly anywhere from forty-one to 130 children per thousand who are treated for injuries from martial arts training suffer from minor incidents such as ankle twists and abrasions.
Cite: https://publications.aap.org/pediatrics/article/138/6/e20163022/52609/Youth-Participation-and-Injury-Risk-in-Martial
More serious injuries, such as concussions, can definitely occur, but that is the case with any contact sport such as football, basketball, cheerleading, which is considered the most dangerous sport by some, and simply routine play at the playground.
(Cite: https://www.activekids.com/cheerleading/articles/cheerleading-the-most-dangerous-sporteven kids just routinely playing on the playground).
Cite: https://www.cbsnews.com/news/playground-related-injuries-on-the-rise/
The truth is that our children live in a world with potential dangers lurking everywhere. Most kids are walking around with their faces plastered to their phones, not paying attention to the world around them at all. Bullying, violence, or even falling off their bike or skateboard can land them in the emergency room with a cast on any given body part on any given day. Parents everywhere are scared for their children, and rightfully so. My question to parents everywhere is this: Would you rather your child be a soft-minded victim, lying up on their tablet all day? Or a physically fit, defensive-minded, respectful, confident individual that's sparing you emergency room visits? That answer is simple to me. That is why martial arts is one of the most beneficial sports activities for children of all ages.
Reference/Work Cited:
https://parentology.com/what-you-need-to-know-child-cell-phone-usage-statistics/
https://brandongaille.com/19-martial-arts-industry-statistics-trends-analysis/
https://www.usadojo.com/martial-arts-participation-statistics/
https://www.debate.org/debates/Martial-art-instructors-should-not-teach-children-a-martial-art/2/
https://www.cbsnews.com/news/martial-arts-can-pose-serious-dangers-for-kids/
https://www.thestar.com/news/insight/2013/09/21/kids_getting_involved_in_mixed_martial_arts.html
https://jiujitsutimes.com/powerful-video-martial-arts-gives-kids-confidence-bullies/
https://graciedecatur.com/bullyproof/
The stretch shortening cycle and how it relates to exercise.
Coach Marc Harrell
02/10/22
The stretch-shortening cycle involves the activation of elastic muscle energy. In relation to exercise, it is a tool that can be utilized to enhance athletic performance through muscle force development. During the stretching of a muscle, it generates potential energy. An example of this would be a quarterback pulling his arm back in anticipation of throwing or releasing the football. As he pulls back, there are a number of muscles being stretched throughout his body, not just his arm. His shoulders and abdominals, even legs and hips to some degree, are also stretching into a coiled position, creating potential energy for the whipping throwing motion, which is a shortening of the muscle. During the shortening of the muscle, the potential energy produces the contractile component, which utilizes force to throw the ball. There are a variety of athletic movements that utilize the stretch shortening cycle, such as swinging a baseball bat or golf club. When exercising, one can utilize this coiling mechanism to increase muscle force output in activities such as weight lifting, for example. Doing a basic barbell squat or jumping squat recruits large muscle groups in the legs and harnesses elastic energy in the stretch. Then the shortening contraction creates force to move the barbell out of the squat or a powerful jump. When training clients, trainers should consider teaching these explosive types of movements, not just slow, controlled lifts. Incorporating this technique will allow the nervous system to turn on muscles rapidly and effectively, which would translate into more explosive athletic movements.
Reference/Work Cited:
Fahey, T. D. (2019 Fitness Trainer. Carpinteria, CA: International Sports Science Association. 3rd Edition.
What should be the focus of the elementary school physical education program?
Coach Marc Harrell 03/03/22
Elementary school physical education programs should be primarily focused on developing activity-based healthy habits that will carry on throughout childhood and into adulthood. Cultivating a love for physical activity and developing motor skills and perceptual abilities are listed as primary aims in these programs. Further considerations include progressively challenging sports and game skills, with an emphasis on fundamentals rather than competition. Additionally, helping children to develop confidence in their physical capabilities and a respect for the body and mind are important goals to consider when designing a P.E program. Fahey, T. D. (2019). Fitness for Kids and Teens, 3rd Edition, pg (53)
Far too many children are falling into unhealthy categories such as obesity, which in many cases will continue on into their adult years. This scenario alone would make even the most general fitness-educational program very important in setting the tone for future prioritization of health. According to the Centers for Disease Control and Prevention, it is recommended that children 6 to 17 years old do at least 60 minutes of physical activity daily—mostly aerobic exercise. Fahey, T. D. (2019). Youth Fitness Trainer, 3rd Edition, pg (121)
Additionally, the 2008 Physical Activity Guidelines for Americans Children aged 6 to 18 years old should exercise for 60 minutes or more every day, including mostly moderate or vigorous-intensity aerobic exercise. Fahey, T. D. (2019). Youth Fitness Trainer, 3rd Edition, pg (257)
Elementary school children, in particular, can greatly benefit from participating in a school program that has a variety of exercises geared towards developing cardiovascular fitness as well as sports activities that enhance motor skills, hand-eye coordination, balance, speed, and agility. The younger children begin to take part in developing all these attributes, the more likely they will become successful in future athletic endeavors. A physical education program at school also helps children meet the criteria for 60 minutes per day of physical activity.
It seems that there is a certain correlation between people who, as children, participated in daily physical education programs and continued to exercise and participate in sports activities into adulthood are living happier, healthier lives than those who opted to not put forth effort in P.E. classes and develop healthy habits.
It should be obvious to anyone studying in this field that physical education classes, which emphasize enjoyment of daily aerobic and sports activities, will set forth the continued healthy lifestyle of children into their futures. A decreased risk of disease, more vitality, and the pursuit of longevity should start in the physical education classroom.
It should be obvious to anyone studying in this field that physical education classes, with an emphasis on creating enjoyment for daily aerobic and sports activity, will set forth the continued healthy lifestyle of children into their futures. A decreased risk of disease, more vitality, and the pursuit of longevity should start in the physical education classroom.
Reference/Work Cited:
Fahey, T. D. (2019). Youth Fitness Trainer, 3rd Edition. Carpinteria, CA: International Sports Science Association
2nd TEXT: Fahey, T. D. (2019). Fitness for Kids and Teens, 3rd Edition. Carpinteria, CA: International Sports Science Association
How children differ physiologically from adults with respect to the cardiovascular, pulmonary, and muscular systems.
Coach Marc Harrell
02/25/22
There are a variety of physiological contrasts between adults and children in regards to the areas of cardiovascular, pulmonary and muscular systems.
If we look firstly at the cardiovascular system it is very apparent that there is a very complex multi faceted functionality taking place during exercise in particular. Oxygen being delivered to working muscles, increased cardiac output, blood being delivered to vital areas, just to list a few. Now as it pertains to children versus adults in this area, Children have immature temperature regulatory systems, are more susceptible to injury, heat stroke and heat exhaustion than adults. Children have lower muscle mass thus are unable to generate the power output capacity of an adult. They also don't breathe as much air during exercise and have higher resting and maximal heart rates than adults. (Fahey, pg 38)
The pulmonary system is also very complex in that it performs ventilation which is replacing oxygen taken up by the blood and eliminating CO2 that moves into the lungs from the blood. Ventilation moves liters of air per minute in and out of the lungs. The volume of each breath is called Tidal volume and the number of breaths per minute is breathing frequency. Children differ from adults in this area as they have a higher breathing frequency, lower tidal volume and don’t reach adult levels for ventilation until 16-18 years of age. (Fahey, pg 39). Lung Diffusion is a process by which substances in high concentration regions are migrated to regions of low concentration. Children’s lungs aren't fully developed and have lower lung diffusion than adults. (Fahey, pg 40). Pulmonary perfusion or lung blood flow is regulated by the heart's pumping capacity. In children they don’t pump as much blood as adults which limits their ability to oxygenate the blood at the lungs. (Fahey, pg 40).
The muscular system is also interwoven with complex functions and there are stark differences between adults and children in this area. With adults they can resistance train, perform cardio or do any number of specific training sessions anywhere from three to six times per week. Children should not be lifting heavy weights at the rate of a full grown adult and require more of a gradual build up to intense resistance training. Children have low testosterone levels which makes it difficult to substantially increase muscle size. (Fahey, pg 52). Children must develop from a hormonal standpoint before they can increase muscle fibers, muscle cell nuclei, muscle size and achieve the strength relative to an adult.
Reference/Work Cited:
Fahey, T. D. (2019). Youth Fitness Trainer, 3rd Edition. Carpinteria, CA: International Sports Science Association
2nd TEXT: Fahey, T. D. (2019). Fitness for Kids and Teens, 3rd Edition. Carpinteria, CA: International Sports Science Association