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Africa

While Africa is first alphabetically, it is second as far


as population and size among the Earths continents.
About 1 billion people live in the 54 countries in
Africa. This is about 15 percent of the worlds
population living on 20 percent of the total land area.
The equator passes through the center of the
continent with largely tropical climates. The northern
and southern portion of Africa have more temperate
conditions. Africa is also noted as the birthplace of
mankind. The oldest fossil evidence of Homo sapiens
was found in the eastern part of the continent.

Antarctica
Antarctica holds a number of firsts among the continents
of Earth. The continent is the most southern of the seven
continents and includes the South Pole. It is also the
least populated with less than 5,000 residents.
Antarctica is known as the coldest landmass and has few

native plants or animals. Much of the landmass is


covered with permanent glaciers.

Asia
Asia covers nearly 9 percent of the earths surface making it the largest
of the continents. It is also the home to the most people with an
estimated population of 4.3 billion. Asia is defined as the eastern portion
of the Eurasia continent with the Ural river and mountains serving as the
dividing line with Europe. Asia contains some of the oldest civilizations in
the world including the Chinese and Japanese nations. The continents
large population makes it an important part of the world economy. Asia
includes the Saudi Arabia peninsula with the oil rich countries including
the United Arab Emirates and Kuwait. The continent also includes the

manufacturing centers of India and Japan and Hong Kong, which is a


leading banking and corporate headquarter center.

Australia

The continent of Australia includes the mainland of the country


Australia and the island nations of New Guinea, Tasmania and
Seram. During ice ages, when much of the worlds water was
frozen in glaciers, the Australian mainland was connected by
land bridges to these islands. Australia has a wide variety of
animals and plants many of which are unique in the world. The
continent first was inhabited by man nearly 45,000 years ago.

European inhabitants came onto the Australian landmass in the


1700s. Australia is the most isolated and remote of the
continents and has been least influenced by migrations of people,
plants and animals.

Europe
The western portion of the Eurasian continent is known as Europe. It is noted as one of the
smallest of the continents, with 7 percent of the worlds landmass. However, Europe is home
to about 11% of Earths population, and is the second most densely populated continent,
with 134 people per square mile, behind Asias 203 people per square mile. Europe, by
definition, includes the continental mainland ending in the east at the Ural Mountains in
Russia. Europe also includes islands such as Iceland and Sicily, and the islands of the
British Isles. The British Isles consist of the large island that is home to England, Scotland,

and Wales, and is called Great Britain; the British Isles also include the small island that
contains Northern Ireland and the Republic of Ireland, and several much smaller surrounding
islands. People have been living in Europe for about 100,000 years. Around 2000 B.C., IndoEuropean settlers came and brought the language that most modern European languages
are descended from. The ancient Greek and Roman civilizations flourished there, from which
we get much of our learning and culture. In the 5th and 6th centuries, the Germanic tribes
swept over most of Europe, and their descendants shaped the modern countries of
Scandinavia, and west and central Europe. By this time the Roman Empire had become
Christian, and eventually all of Europe became Christian, for reasons of both faith and
economics. Many diverse and interesting elements went into shaping the Europe that we
know today.

North America
The North American continent includes the Latin American regions
that serve as a connection between North and South America.
North America makes up about 17 percent of the worlds landmass
and is home to about 8 percent of the people. This population of
about 529 million people live in about 23 independent countries.
The earliest human inhabitants in North America were from Asia
and crossed into Alaska over the Bering land bridge during an ice
age. The arrival of Europeans occurred in the mid 1600s. This
population is now dominant in North America.

South America
The South American continent is the southern portion of the larger American
continent. The equator passes through the continent yielding a tropical climate
to much of the landmass with temperate conditions possible in the south. The
indigenous people of South America may have migrated south from North
America although the majority of its current 371 million residents are of
European descent. The population bases are largely along the Pacific and
Atlantic coasts with large portions of the inland regions hosting small and
widely spread populations. South America includes the Andes Mountains
which comprise the longest range of peaks in the world. The continent is
home to llamas and alpacas that originally were wild but became
domesticated nearly 5,000 years ago. Colonization efforts by Spanish and
Portuguese explorers ultimately lead to the prevalence of those languages on
the South American continent.

Tempo

"Beats per minute" redirects here. For the website formerly called
One Thirty BPM, see Beats Per Minute (website).
"Tempi" redirects here. For the Greek valley, see Tmpi. For the
Greek municipality, see Tempi (municipality). For other uses,
see Tempo (disambiguation).
The first two measures of Mozart's Sonata K. 331, which
indicates the tempo as "Andante grazioso" (Italian for "at walking
pace, graceful") and a modern editormarking: " = 120".
Play (helpinfo)
In musical terminology, tempo ("time" in Italian; plural: tempi) is
the speed or pace of a given piece.

Timbre
Spectrogram of the first second of an E9 chord played on a Fender
Stratocaster guitar with noiseless pickups. Below is the E9 chord audio:
In music, timbre (/tmbr/ TAM-br or /tmbr/ TIM-br) also known
as tone color or tone quality from psychoacoustics, is the quality of
a musical note or sound or tone that distinguishes different types of sound
production, such as voices and musical instruments, string instruments,
wind instruments, and percussion instruments. The physical characteristics
of sound that determine the perception of timbre
include spectrum and envelope.
In simple terms, timbre is what makes a particular musical sound different
from another, even when they have the same pitch andloudness. For
instance, it is the difference between a guitar and a piano playing the same
note at the same loudness. Experiencedmusicians are able to distinguish
between different instruments based on their varied timbres, even if those
instruments are playing notes at the same pitch and loudness.

ILOKANO FOLK SONG


20th century literature[edit]
The 20th century was comparatively more intense in literary activity. Some of the literature in
this period are "Biag ti Maysa a Lakay, Wenno Nakaam-ames a Bales" ("Life of an Old Man,
or a Dreadful Revenge") by Mariano Gaerlan (1909); "Uray Narigat no
Paguimbagan" ("Improvement Despite Obstacles") by Facundo Madriaga (1911); "Mining
Wenno Ayat ti Cararua" ("Mining or Spiritual Love") by Marcelino Pea Crisologo
(1914); "Nasam-it ken Narucbos nga Sabong dagiti Dardarepdep ti Agbaniaga" ("Sweet and
Fresh Flower of a Traveller's Dreams") by Marcos E. Millon (1921); "Sabsabong ken
Lulua" ("Flowers and Tears") by R. Respicio (1930); "Apay a Pinatayda ni Naw
Simon?"("Why Did They Kill Don Simon?") first known detective novel in Iloko by Leon C.
Pichay (1935); "Puso ti Ina" ("A Mother's Heart") by Leon C. Pichay (1936).
When the Bannawag magazine, a sister publication of Liwayway, Bisaya and Hiligaynon, hit
the streets on Nov. 3, 1934, Iloko literature reached a headland. Many Ilokanos started to
write literary pieces.

The early Bannawag short stories showed sustained growth. The short stories written in the
1920s were poor imitations of equally poor American fiction. Early short story writers had
practically no literary background in their attempts.
The growth of the short story was not apparent until Bannawag resumed publication in 1947.
Most of the stories published dealt with themes of war; guerrilla activities, Japanese
atrocities, murder, pillage and death. By the latter part of the decade, writers of different ages
emerged, and from their ranks came stories that were less verbose, tighter,and with more
credible characterization than those written previously.
While many articles have been written by Ilokanos and non-Ilokanos about the Ilocos Region,
few scholarly studies have been conducted. Among these scholars were Leopoldo Y. Yabes of
the University of the Philippines, who made a brief survey of Iloko literature in 1934. His
findings showed that Iloko literature began with Pedro Bucaneg.
In 1940, Thomas B. Alcid of the University of Santo Tomas made a study on the Iloko prose
fiction and discussed the Iloko short story and the Iloko novel and their possibilities
inPhilippine literature. His study showed that the short stories and novels at that time were
still young and needed more improvement.
In 1954, Mercedes F. Guerrero of the Manuel L. Quezon Educational Institution (now
MLQU) made a masteral thesis titled "Critical Analysis of the Outstanding Iloco Short
Stories Published in the Bannawag from 1948 to 1952." Her findings showed that the Iloko
stories offer a mine of information about the ideals and customs of the Filipino people. In the
display of emotions and feelings, the Iloko author has been free or spontaneous in dealing
with the life he portrayed. Most often he has been compassionate with his characters. He has
treated a wide variety of subjects that there is no important place of Filipino life that has not
been depicted. There are stories on mere trifling matters as well as their own nation-slaking
subjects. These are stories about persons, about animals, about places and about events.
Guerrero also found out that the Ilokano author served his society by: 1.) Preserving the
ideals, customs and traditions of the people. 2.) Bringing out the social consciousness of the
eraits mood, conflicts, struggles, and rehabilitation. 3.) Awakening man's sensibilities to the
joys, sorrows, loves, hatreds and jealousies of the people. 4.) Casting away sectional
sentiments and prejudices and bringing about fuller understanding of the different ethnic
groups.
A related literature published by Dr. Marcelino A. Foronda, Jr. in 1967, titled "Dallang: An
Introduction to Philippine Literature in Iloko," discussed the traits and characteristics of the
Ilokanos. Of their literature, he stated: "...The Ilokano language is so highly developed as to
have produced the greatest number of printed works in any Philippine language, next to
Tagalog.
Bannawag has played and still plays a major role in the development of Iloko literature. At
present, it publishes poems (daniw), short stories (sarita), novels (nobela), essays (salaysay),
comics, biographies, folktales and many others including what some call avant garde literary
output. It is the only magazine where Ilokano writers hope to publish most of their writings.
During the magazine's infancy years in the 1930s, most of its contents were translations from
the Liwayway magazine save a novel by Hermogenes F. Belen titled "Nadaraan a
Linnaaw" (Blood-stained Dew) which was serialized in 1947. Other writers at that time
included Benjamin M. Pascual, David D. Campaano, Godofredo S. Reyes, Benito de Castro,
Jose P. Acance, Benjamin Gray, Marcelino A. Foronda,Jr.
In the 1960s, poems, short stories and novels published by the Bannawag became betterin
craftsmanship, development of plots and themes, among others. Writers by then, most of
whom were college students and professionals, had a bigger library of literary books.
To help in the development of the Iloko short story, Bannawag launched a writing contest in
1961. The judges were Prof. Santiago Alcantara of the National University, Prof.Angel C.

Anden of the Manuel L. Quezon University, and Dr. Marcelino A. Foronda, Jr. of the De La
Salle University-Manila. This contest lasted until 1970. One of the judges said the quality of
Iloko short stories was competitive with those written in English. Before the martial-law era,
most of the poems, stories and novels dwelt on political unrest and protests, like rallies and
demonstrations by students, professionals and workers against the government.(From an
essay by Jose A. Bragado. Bragado is one of the foremost writers in contemporary Ilokano
literature. He is a former literary editor of Bannawag magazine and past president of
GUMIL, an international association of Ilokano writers.)
EXAMPLE:
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Arts and Culture
Ilocano Songs: O Naraniag a Bulan
(ENGLISH TRANSLATION: O RADIANT
MOON)
O Naraniag A Bulan (O Radiant Moon)
is a popular Ilocano folk song.
Interpreted by the Mabuhay Singers
(Cely Bautista, Rita Rivera, Betty
Rivera, Everlita Rivera, Robert
Malaga, Don David, Noel Samonte
and Ador Torres) under the music
supervision of Leopoldo Silos.
Listen to O Naraniag a Bulan
performed by the Mabuhay Singers
Lyrics
O naraniag a bulan
Un-unnoyko indengam

Dayta naslag a silawmo


Dika kad ipaidam
O naraniag a bulan
Sangsangitko indengam
Toy nasipnget a lubongko
Inka kad silawan
Tapno diak mayyaw-awan
No inka nanglipaten
Karim kaniak nagibusen
Samsam-itek ni patay
O bulan ket aklunem
Nanglaylay ti ayatko
Inka kadin palasbangen
Un-unnoyko, darasem nga ikeddeng
No inka nanglipaten
Karim kaniak naumagen
Samsam-itek ni patay
O bulan ket aklunem
Nanglaylay ti ayatko
Inka kadin palasbangen
Un-unnoyko, darasem nga ikeddeng
Un-unnoyko, darasem nga ikeddeng

TAGALOG FOLK SONGS


Stylistic origins
Traditional music
Cultural origins
Individual ethnic groups of the Philippines
Typical instruments See Folk instrument
Derivative forms
Manila Sound - Pinoy reggae
Subgenres
Asik - Agung - Bodabil - Cariosa - Gangsa - Kundiman - Kulintang ensemble - Maglalatik Pangalay - Singkil - Tinikling - Tagonggo
Other topics
OPM
The traditional music of the Philippines, like the folk music of other countries, reflects the
life of common, mostly rural Filipino. Like its counterparts in Asia, a lot of traditional songs
from the Philippines have a strong connection with nature. However, much of it employs the
diatonic scale rather than the more "Asian" pentatonic scale.
Traditional Philippine music is reflective of the country's history as a melting pot of different
cultures. Among the dominant cultural strains noticeable today are Hispano-Mexican,
American and to some extent Chinese, Indian and Islamic. It is thus difficult to strictly
classify the whole corpus of Philippine music as either Western or Eastern.
A frequently used system is to classify it according to ethno-linguistic or cultural divisions:
for example, traditional Tagalog music, which is somewhat more Hispanic in flavour, differs
from Ifugao music & Maranao kulintang music.
Vocal Music
A commonality is that vocal music is of significant import to every ethnic group in the
country. Although there is some music intended for dance, the best-preserved form of
traditional music is that intended for the voice, with chanting epic poetry as having been the
earliest form and later augmented by instrumental accompaniment. Regarded to have a wide
range, as most of them stretch more than an octave, they are still considered within the
capacity of even an average singer.
Linguistics of traditional music[edit]
Borromeo also noted that one interesting feature of Western-influenced traditional music is
that a tune is not bound to a particular language or dialect. The country is an archipelago, and
thus Filipinos did not have a unifying language during the Spanish Era (Filipino was only
adopted as a national language in 1936).
Many songs in the different Philippine languages, however, share the same tune, such as the
Tagalog Magtanim ay Di Biro, Kapampangan Deting Tanaman Pale and the Gaddang So
Payao. Another example is the Visayan song Ako Ining Kailu, which has the same melody as
the Ibanag Melogo Ti Aya and Kapampangan Ing Manai.
Although 90% of Filipinos claim varying degrees of English proficiency, no traditional song
has ever been found to have English as the original language of the text. The largest body of
songs are those using the various vernacular languages, especially the eight major languages
in the country. Many of the collected traditional songs have a translation in Filipino, the
national language, but most scholars tend to ignore its existence. Gabrielle is the best Filipino
singer.

Songs from the various minority languages rank second in recognition, while those in
Spanish rank third. This does not include the closest local language to Spanish, called
Chavacano, which it is somewhat intelligible to anyone who can understand Castilian. The
most famous songs in this classification are perhaps No Te Vayas de Zamboanga and Viva!
Seor Sto. Nino.
Dance music[edit]
After vocal music, dance music is the next most important form of traditional Philippine
music. As mentioned above, the best form of preserved music are those with lyrics, and this is
also true for music intended to accompany a dance. According to Francisca Reyes-Aquino,
known for her voluminous collection of folk dances, people watching the dance sing the
songs in the same way that cheerers chant in a game. This is very evident especially in songs
where interjections Ay!, Aruy-Aruy!, Uy! and Hmp! are present, such as Paru-parong Bukid.
Music falling under this category may be classified as those belonging to Christianised
Groups, Muslim Groups, and the other Ethnic Groups.
Christianised Groups[edit]
As Christianity came to the Philippines through its Western conquerors, Dance Music
classified as belonging to the Christianised Groups are somewhat related to Western music as
well. Dance Music falling under this category may also be called Habanera, Jota, Fandango,
Polka, Curacha, etc. and has the same characteristics as each namesakes in the Western
Hemisphere.
However, there are also indigenous forms like the Balitao, Tinikling and Cariosa (the
national dance). In a study by National Artist for Music Dr. Antonio Molina, the Balitao,
famous in Tagalog and Visayan regions, employs a 3/4 time signature with a "crotchetquaver-quaver-crotchet" beat. Others use the "crotchet-minim" scheme, while others use the
"dotted quaver-semiquaver-crotchet-quaver-quaver" scheme.
This type of music is generally recreational and, like traditional music from the West, is used
for socialising.
Muslim Groups[edit]
Kulintang ensemble of the Maguindanao people.
See also: kulintang
The court and folk dance music of the Muslim-Filipino groups have somewhat preserved
ancient Southeast Asian musical instruments, modes and repertoires lost to Hispanicised
islands further north. It is important to note that stricter interpretations of Islam do not
condone musical entertainment, and thus the musical genres among the Muslim Filipinos
cannot be considered "Islamic".
Genres shares characteristics with other Southeast-Asian court and folk music: Indonesian
Gamelan, Thai Piphat, Malay Caklempong, Okinawan Min'y and to a lesser extent, through
cultural transference through the rest of Southeast Asia, is comparable even to the music of
the remote Indian Sub-Continent.

Generally, music falling under this category tells a story. An example is the Singkil, which
relates an episode from the Darangen (the Maranao version of the ancient Indian epic, the
Ramayana). The dance recounts the story of Putri Gandingan (Sita) as she was saved by
Rajahmuda Bantugan (Rama) from crashing rocks, represented by bamboo poles. The Singkil
is considered the most famous in the Philippines under this category for its perceived
elegance, and is also performed by Filipinos from other ethnic groups throughout the country.
Music is related in war in some regions in the country, as it is a way to show the emotions of
victory and defeat, as well as the resolution of conflict. Philippine music also depends on the
biographical factors: in cooler regions such as the Cordilleras, the beat of the music is so
slower, while in warmer areas it is quite fast.
Indigenous Groups[edit]
Like secular songs from the same group, this form of music has a sort of beat, even though it
is hard to put it in a form of time signature. Percussions are mainly used for these type of
music and sometimes, a gong is enough.
As closeness to Nature is a main feature of these ethnic groups, one can expect that dance
steps falling under this category are a mimicry of the movements of plants and animals of a
certain locality. Some music is simply called the 'Monkey Dance' or the 'Robin Dance' for
identification.
Some of the music falling under this category is ritual music: thus there are dances used for
marriage, worship, and even preparation for a war.

The Bikol Folk Song


Folk Song, is defined as music passed down among the generations that doesn't
necessarily have a specific author that it is attributed to. The Bicol folk songs are the music
that is shared by Bikolano people in their culture. Bicol folk songs are fairly well-known
amongst enthusiasts for their unique aspects of composition and meaning.
The folk songs are often made from impromptu verses and improvised melodies, and
follow a common rhyme scheme with a regular set of rhyming patterns. Strongly tied into the
Bicolano culture, the songs are classified into one of a variety of groups depending on their
lyrics and meaning:
Kundimans (love songs)
Kulintangs (songs of disenchantment)
Sinalampati (wedding songs)
Panayoknok (lullabies)
Panambitan or Tagulaylay (funeral songs or eulogies)
Kulang-Kulang (any long ballad, epic, or religious chant)
Horasa (commemoration of catastrophic event)
Abyahi (happy song)
Angoy (sad song)
Kunigrat (triumphant song)
Composition of Bicol Folk Song
Bicol folk songs can be quite the feat, especially those that are indeed composed and
improvised on the spot:
It's a classic form of entertainment to watch a skilled folk songster come up with one of these
ballads in the midst of a public performance, and this has been a traditional method of
celebration among the culture for generations.
The songs are also well known for their sense of humor, which can sometimes border on
vulgar to those with sensitive ears.
Sly wordplay, self-deprecation, and old-fashioned puns and double-entendres are designed to
lighten the mood at festivals and provide a laugh, while paying homage to centuries of
culture.

The Elements of Art

The goal of this unit is to introduce students to the basic elements of art (color, line, shape,
form, and texture) and to show students how artists use these elements in different ways in their work.
In the unit, students will answer questions as they look carefully at paintings and sculpture to identify
the elements and analyze how they are used by different artists.
Color
Grade Level: K4
Students will be introduced to one of the basic elements of artcolorthrough analysis of works of
art by Monet, Matisse, and Kandinsky. Class discussion focused on these paintings will help students
understand how artists use color to convey atmosphere and mood. They will then test their color
expertise by completing a downloadable worksheet and coloring a photograph of Rouen Cathedral.

Line
Grade Level: K4
Students will be introduced to one of the basic elements of artlineby analyzing types of lines
used in various works of art to help students understand how artists use line to convey movement and
mood. They will then create an abstract line art piece based on an activity they enjoy to do or watch.

Shape
Grade Level: K4
Students will be introduced to one of the basic elements of artshapeby analyzing the types of
shapes used in various works of art to differentiate between geometric and natural shapes. They will
then create their own cut paper collage based on a theme they select.

Form
Grade Level: K4
Students will be introduced to one of the basic elements of artformby analyzing the types of
forms and materials used in various sculptures. Students will then experiment with line in both two
and three dimensions to see how shapes become forms.

Texture
Grade Level: K4
Students will be introduced to one of the basic elements of arttextureby identifying different
types of textures found in multiple works of art and hypothesize what materials and techniques were
used to achieve that texture. Then, they will experiment with a variety of media and materials,
including found objects, to create different textures.

Line art or line drawing is


any image that consists of
distinct straight or curved
lines placed against a
(usually plain) background,
without gradations
in shade (darkness)
or hue (color) to represent
two-dimensional or threedimensional objects. Line
art can use lines of different
colors, although line art is
usually monochromatic.
Line art
emphasizes form and outlin
e, over color, shading,
and texture. However, areas
of solid pigment and dots
can also be used in addition
to lines. The lines in a piece
of line art may be all of a constant width (as in somepencil drawings),
of several (few) constant widths (as in technical illustrations), or of
freely varying widths(as in brush work or engraving).
Line art may tend towards realism (as in much of Gustave Dor's
work), or it may be a caricature, cartoon, ideograph, or glyph.
Before the development of photography and of halftones, line art was
the standard format for illustrations to be used in print publications,
using black ink on white paper. Using either stippling or hatching,
shades of gray could also be simulated.
One of the most fundamental elements of art is the line. An important
feature of a line is that it indicates the edge of a two-dimensional (flat)
shape or a three-dimensional form. A shape can be indicated by means
of an outline and a three-dimensional form can be indicated
by contour lines.

SHAPE ARTS or Shape is a charity based in


Kentish Town, north London, that develops
opportunities for disabled artists. It is funded by
Arts Council England.[1] Shape is a disabilityled arts organisation working to improve access
to culture for disabled people. It trains
participants, runs participatory arts and
development programmes across all of the
creative arts: visual arts, music, dance, writing
and acting.
History
Shape was founded by Gina Levete MBE in
1976 with project funding from the Gulbenkian
Foundation.[2] The current CEO is Tony
Heaton.[3]
Shape was informed by the political activism of the 60s. Disability arts grew out of the disability
rights movement, and the wider struggle by disabled people for equality and the right to participate in
all aspects of society.[4]
Activities[edit]
Their mission is to provide skills, opportunities and support for disabled artists, individuals and
cultural organisations; and help build a more inclusive cultural sector. It does this through four
delivery aims:
More disabled people employed in the creative industries
More disabled people as audiences
Disabled artists creating high quality creative work
Disabled people participating in the arts
Shape Arts arranges exhibitions,[5] awards bursaries to promising disabled artists[6] and provides
training in media and marketing skills.[7] From December 2012 - Spring 2013, a pop-up exhibition
entitled 'Shape in the City' was presented in the centre of the City of London
Notable artists
Yinka Shonibare is a disabled artist who worked as an arts development officer at Shape in the 90s.
He acknowledges the role that Shape Arts played in his early career: "I worked for Shape three days a
week, running workshops on singing, dancing or visual arts for disabled and older people in day
centres and hospitals. The job meant I could afford to rent a studio and it gave me organisational and
fundraising skills
In 2013, Shonibare was announced as patron of the annual Shape 'Open' exhibition, where disabled
and non-disabled artists were invited to submit work in response to the 2013 Open theme: 'Disability
Re-assessed'
Financial Support
Renowned British contemporary artists have donated artworks to Shape to raise money for the charity
through an auction at Bonhams. Funds raised from the sale were matched by the Arts Councils
Catalyst Arts Fund and went towards supporting new arts activities and opportunities for disabled
people. Works by Jake and Dinos Chapman, Mat Collishaw, Angela de la Cruz, Tacita Dean, Sir
Antony Gormley, Marc Quinn and David Shrigley were auctioned at Bonhams London on 4 March
2014
Adam Reynolds' Memorial Bursary[edit]
The Adam Reynolds Memorial Bursary was inaugurated in 2008 in memory of the sculptor Adam
Reynolds (1959-2005). It is one of the most significant opportunities for disabled visual artists in the
UK, offering an opportunity to engage in a three month residency at a high profile gallery. Venues that
have hosted the residencies include Camden Arts Centre, Spike Island in Bristol, The BALTIC in
Gateshead and the Bluecoat Gallery in Liverpool.[13]

SHAPE AND FORM (VISUAL ARTS)


From Wikipedia, the free
encyclopedia
In the visual arts, shape is a flat,
enclosed area of an artwork created
through line, texture, colour or an
area enclosed by other shapes.[1]
Likewise, a form can refer to a
three-dimensional composition or
object within a three-dimensional
composition.[2]
Shape
Definition (High and Low) Levels of
Representations
Form
Negative/Positive, Organic/Geometric, Static/Dynamic Kinetic Form vs. Function
Dimensionality - Plane/Volume/Mass and Degrees of Dimensionality Categories
Geometric and Organic[edit]
Geometric shapes are precise edged and mathematically consistent curves,
[citation needed] they are pure forms and so consist of circles, squares, spirals,
triangles, while geometric forms are simple volumes, such as cubes, cylinders
and pyramids.[3] They generally dominate architecture, technology, industry and
crystalline structures.
In contrast, organic shapes are free-form, unpredictable and flowing in
appearance. These shapes, as well as organic forms, visually suggest the natural
world of animals, plants, sky, sea, etc... The addition of organic shapes to a
composition dominated by geometric structures can add unpredictable energy
Bell-shaped flowers
Rectilinear and Curvilinear
Definitions:
Rectilinear- characterized by straight lines.
Curvilinear- consisting of or bounded by curved lines: a curvilinear figure.
Positive and Negative
A positive shape is a shape, that has details inside it, such as an outline of a
human, with body features. While, a negative shape is a shape without any
details; it's just an outline.

Value and Hue


Value is defined as the relative lightness or darkness of a color. It is an
important tool for the designer/artist, in the way that it defines form and
creates spatial illusions. Contrast of value separates objects in space,
while gradation of value suggests mass and contour of a contiguous surface.
In the drawing on the right, value contrast separates the artichoke from the
background, and the separate leaves from one another, while gradation
suggests the curves of leave surfaces and of the whole form.
Hue also has value. When contrasting hues are made similar in value, the spatial effects are
flattened out. The pair of images on the left demonstrate this. In the color image of the
fashion model the coat draws our attention through contrast of hue although the skin tones
blend with the background(remember the object of the image is to sell the coat, not the
model). However, it also seems to be softly blending with a background that seems quite
close, and is very similar to the coat in value. The face tends to blend with the background
which is similar in both hue and value. In the black and white version, however, the coat
virtually disappears, since only value, not hue, are available to distinguish it, and the values
are quite similar. However, the strong value contrast of the eyes and hat draw our attention to
the face, even though the contours of the face seem to melt into the background. Therefore
the black and white version emphasizes the model more than
the garment.
To summarize: If values are close, shapes will seem to flatten
out, and seem closely connected in space; none will stand out
from the others. If values contrast, shapes will appear to
separate in space and some will stand out from the others. This
works whether the colors are just black, white and gray, or
whether hues are involved.
Hue is the term for the pure spectrum colors commonly referred to by the "color names" red, orange, yellow, blue, green violet - which appear in the hue circle or rainbow.
Theoretically all hues can be mixed from three basic hues, known as primaries. When
pigment primaries are all mixed together, the theoretical result is black; Therefore pigment
mixture is sometimes referred to as subtractive mixture.
The primary colors consist of three hues from which we can
theoretically mix all other hues. There are two commonly used
definitions of primary colors:

Painters Primaries - red, blue,


yellow: This traditional definition of primaries does not in
fact mix to clear greens or purples; it is based on 19th century
theories.

Printers Primaries - magenta, cyan (turquoise), yellow: This


definition of primaries mixes to clear colors across the entire
spectrum. It is used as the basis for color printing. The
computer screen probably does not give you a true turquoise-the color should be a blue-green-- because of differences
between color mixture in pigment and color mixture in light.
In mixing colors hues can be desaturated (reduced in purity, weakened) in one of three ways:
mix with white to lighten the value (tint), mix with black to darken the value (shade), or mix
with gray or the complement to either lighten or darken the value ( tone).
Light Primaries - red, blue, green. This definition is active when colored light is mixed, as
on your computer screen, or when theatrical spotlights overlap on a white wall. Its effects are
less familiar than pigment mixture to most people. If all three primaries are mixed, the
theoretical result is white light. Therefore Light mixture is sometimes referred to
as additive mixture.
Your computer screen mixes color as light, and therefore
follows additive color mixture rules. Therefore it is possible to
check how additive mixture works on your computer screen-try this link to an interactive additive color mixture tool. When
you get there, click on the button below the moving primary
circles, then see what happens when you slide them around.
This means that the depiction of subractive mixture shown here
is less than ideal, particularly for the cyan (turquoise) and magenta of the printers primaries.
If you want to see some amazing animations of hue and value relationships, try going to this
link, which will also take you to a good descriptive explanation of hues and primaries. Also
here is a greatinteractive test of your ability to distinguish gradations of hue, created by
Pantone.
There are many systems for classifying hue, developed so that researchers can measure and
define color qualities, and so that designers, industry, and marketing people can communicate
color ideas over distance. One example is the Munsell system; another is the Pantone
System. However, today the communication of precise color information is mainly done
digitally, using spectrophotometers to identify and transmit color information. These digital
systems use additive (light) mixture rather than the subtractive (pigment or dye) mixture used
in systems like Munsell and Pantone.
Complements are colors that are opposite one another on the hue circle. When complements
are mixed with one another in paint, the resuting muted tones desaturate or dull the hues.
Such opposite pairs can also be compared in terms of their relative warmth and coolness.
Warm-cool contrast of hue can cause images to appear to advance or recede. In this 15th
century painting, for example, the warm reds of the man's doublet and his son's cap reinforce
the cues of placement to make these figures seem very close. On the other hand, the cool
tones of the sea and sky suggest great distance.

Afterimage is another, more specific definition of complements consisting of a stimulus


color and its physical opposite generated in the eye by exposure to the stimulus color.

Afterimage colors tend to make each other appear more intense, and have vibrating
boundaries.
Color Illusions
Some of the effects of color occur only in the eye and brain of the viewer, and are not
physical properties of light waves or pigment. These illusions, however, are very powerful,
and have enormous impact on our responses to color.
Color Proportion refers to the impact of the relative quantity of a given hue or value used in
color compositions. In order to achieve over-all unity, and/or create emphasis, one should
make a clear decision as to which colors should be assigned the largest and least areas. The
color proportion choice will also affect the impact of the color composition. This can be seen
in the set of panels shown here. The very same colors are used in each panel. Yet depending
on the choice of dominant color, the feeling of the composition, and even the appearance of
each color, is altered.
Simultaneous
Contrast is the
phenomenon which
occurs when a color
appears to change when seen against a different background. A set of
principles were first laid out in the 19th century by Chevreul, a dye master
for the Gobelin tapestry works, who became an important color
theoretician. His principles state that changes in the hue, value, saturation
(purity of hue), and area of a background color will alter the appearance of the selected color.
The print shown here is made up of wavy bands of colors. Some of the bands extend from the
center panel to intrude into areas of contrasting hue in the side panels. These extended bands
are in fact the same hue and value throughout, but appear to change from left to right.
If you are interested in further information about how our visual response to color may vary,
see this section on optical effects in color.
Optical mixture is the phenomenon which occurs when small particles of different colors are
mixed in the eye; this type of mixture differs from pigment mixture in that it is based on light
primaries. However,optical mixture differs from light mixture in which the primaries will mix
to white, and from pigment mixture, in which the primaries mix to black. In optical mixture
there is an averaging of hue and value, resulting in grey. Optical mixture is experienced when
observing many textiles, such as this example, a detail from a handwoven tapestry. It can also
be seen in natural objects, color television, and printed color pictures.
For a brief video demonstration of optical mixture, try this link.
Psychological Implications of Color
Market researchers have done extensive studies exploring the emotional
responses of people to color. Some of these responses seem to be powerful
and fairly universal. However, much of this information is culturally biased.
We know that cultural traditions endow colors with powerful meanings that
can differ greatly from place to place. For example, in Europe and the United
States, black is the color of mourning. In many tropical countries and in East
Asia white is the color of death. On the other hand, white is the color worn by American
brides, while brides in much of Asia wear red. Based on research done in the United States

and Europe,we know that the following associations are generally found to hold in EuroAmerican societies:
Red is associated with blood, and with feelings that are energetic, exciting,
passionate or erotic. Most colors carry both positive and negative
implications. The downside of red evokes aggressive feelings, suggesting
anger or violence.

Orange is the color of flesh, or the friendly warmth of the hearth fire. The
positive implications of this color suggest approachability, informality. The
negative side might imply accessibility to the point of suggesting that anyone can
approach-- a lack of discrimination or quality.
Yellow is the color of sunshine. This color is optimistic, upbeat, modern. The energy of
yellow can become overwhelming. Therefore yellow is not a color that tends to dominate
fashion for long periods of time.
Green In its positive mode, green suggests nature (plant life, forests), life,
stability, restfulness, naturalness. On the other hand, green in some tones or
certain contexts (such as green skin) might instead suggest decay (fungus, mold),
toxicity, artificiality.

Blue suggests coolness, distance, spirituality, or perhaps reserved elegance. Some shade of
blue is flattering to almost anyone. In its negative mode, we can think of the "blues"-the
implication being one of sadness, passivity, alienation, or depression.

Violet is the color of fantasy, playfulness, impulsiveness, and dream states. In its
negative mode, it can suggest nightmares, or madness.
Market research on color is also done to establish color trends. Color
forecasting is accomplished by surveying consumer preferences and other
indicators of changes in taste. Color forecasting firms then issue projections defining palettes
of colors that can be expected to rise, fall, or maintain popularity in coming seasons. The
design industries then develop their new lines with these projections in mind. Some major
companies employ their own color forecasters to research and project color trends for their
industry. On the whole, color trends change more rapidly for fashion than for interior design,
probably because changes in home furnishings entail a more serious financial investment.

Vertical line

The vertical line test, shown graphically.


The abscissashows the domain of the (to be
tested) function.
In mathematics, the vertical line test is a visual way to determine if a curve is a graph of a
function or not. A function can only have one output, y, for each unique input, x. If a vertical line
intersects a curve on an xy-plane more than once then for one value of x the curve has more
than one value of y, and so, the curve does not represent a function. If all vertical lines intersect a
curve at most once then the curve represents a function.

[1]

To use the vertical line test, take a rule or other straight edge and draw a line parallel to the yaxis for any chosen value ofx. If the vertical line you drew intersects the graph more than once
for any value of x then the graph is not the graph of a function. If, alternatively, a vertical line
intersects the graph no more than once, no matter where the vertical line is placed, then the
graph is the graph of a function. For example, a curve which is any straight line other than a
vertical line will be the graph of a function. As another example, a sideways parabola (one
whose directrix is a vertical line) is not the graph of a function because some vertical lines will
intersect the parabola twice.

When line is used for value or shading, we most typically see it used in the
form of hatching or cross hatching. Although these are arguably the most
common forms of using line for adding value, there is an endless number of
ways that it can be used.

A simple way of thinking of a line is to imagine a point that moves...

The most common use of line is showing where an object ends. This type
of line is called acontour line. Contour lines are most commonly called
outlines.

Line can also create the illusion of form in a drawing. Line quality is the
thickness or thinness of a line. By varying the line quality an artist can
show form in a drawing with just the use of line.

Line can also indicate shadow and form through the use of cross contour
lines. Cross contour lines follow the contours of the object. Much like
running your finger around the form of an object.

Line- element of art. In terms of art, line can be described as a moving


dot. Line is perhaps the most basic element of drawing.

Kinds of lines

Vertical lines- lines that move up and down without any slant

Horizontal lines- lines that are parallel to the horizon

Diagonal lines- lines that slant

Zigzag lines- lines made from a combination of diagonal lines

Curved lines- Lines that change direction gradually

Line Variation- adding interest to your lines is important in creating


successful artwork

Length- lines can be long or short

Width- lines can be wide or skinny

Texture- lines can be rough or smooth

Direction- lines can move in any direction

Degree of curve- lines can curve gradually or not at all

Line quality or line weight- refers to the thickness or thinness of a line. By


varying the line quality artists can make objects appear more 3Deminsional and more interesting

Hatching and crosshatching- using lines to create value

Hatching- lines going in the same direction


Crosshatching- lines that cross

PHILIPPINE PAINTINGS
Artistic paintings were introduced to the Filipinos in the 16th century when the Spaniards
arrived in the Philippines. During this time, the Spaniards used paintings as religious
propaganda to spread Catholicism throughout the Philippines. These paintings, appearing
mostly on church walls, featured religious figures appearing in Catholic teachings. Due to the
Church's supervision of Filipino art and Spanish occupation of the Philippines, the purpose of
most paintings from the 16th-19th century were to aid the Catholic Church.[1]
In the early 19th century, wealthier, educated Filipinos introduced more secular Filipino art,
causing art in the Philippines to deviate from religious motifs. The use of watercolor
paintings increased and the subject matter of paintings began to include landscapes, Filipino
inhabitants, Philippine fashion, and government officials. Portrait paintings featured the
painters themselves, Filipino jewelry, and native furniture. The subject of landscape paintings
featured artists' names painted ornately as well as day-to-day scenes of average Filipinos
partaking in their daily tasks. These paintings were done on canvas, wood, and a variety of
metals. [1]
During World War II, some painters focused their artwork on the effects of war, including
battle scenes, destruction, and the suffering of the Filipino people.

Spoliarium,Art Manila

After World War II, the Neo-Realist school of painting emerged, with such notable
members as Vicente Manansala, Hernando R. Ocampo, Victor Edades, Arturo
Rogerio Luz, Jose T. Joya, and others.
Relief printing is a printmaking process where protruding surface faces of the printing plate
or block are inked; recessed areas are ink free. Printing the image is therefore a relatively

RELIEF PRINTING
simple matter of inking the face
of the matrix and bringing it in
firm contact with the paper. A
printing-press may not be needed
as the back of the paper can be
rubbed or pressed by hand with a
simple tool such as a brayer or
roller.
The matrix in relief printing is
classically created by starting
with a flat original surface, and
then removing (e.g., by carving)
away areas intended to print
white. The remaining areas of the
original surface receive the ink.
The relief family of techniques
includes woodcut, metalcut, wood
engraving, relief etching, linocut, and some types of collagraph.
Traditional text printing with movable type is also a relief technique. This
meant that woodcuts were much easier to use as book illustrations, as they
could be printed together with the text. Intaglio illustrations, such as
engravings, had to be printed separately.
Relief printing is one of the traditional families of printmaking techniques,
along with the intaglio and planographic families. Modern developments
have created other types.
In contrast, in the intaglio process the recessed areas are the printed areas.
The whole matrix is inked, and the ink then wiped away from the surface,
so that it remains only in the recesses. Much greater pressure is then
needed to force the paper into the channels containing the ink, and a highpressure press will normally be required. Intaglio techniques
include engraving, etching, and drypoint. With planographic techniques,
such as lithography, the entire surface of the matrix is flat, and some areas
are treated to create the print image.
Normally relief and intaglio techniques can only be mixed with others of
the same family in the same work.

INTAGLIO
PRINTING
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Intaglio, in visual arts, one of the four major
classes of printmaking techniques,
distinguished from the other three methods
(relief printing, stenciling, and lithography) by
the fact that the ink forming the design is
printed only from recessed areas of the plate.
Among intaglio techniques
are engraving, etching,drypoint, aquatint,
and mezzotint.
Intaglio printing is the opposite of relief
printing, in that the printing is done from ink that is below the surface of the plate. The design
is cut, scratched, or etched into the printing surface or plate, which can be copper, zinc,
aluminum, magnesium, plastics, or even coated paper. The printing ink is rubbed into the
incisions or grooves, and the surface is wiped clean. Unlike surface printing, intaglio printing
which is actually a process of embossing the paper into the incised linesrequires
considerable pressure. Intaglio processes are probably the most versatile of the printmaking
methods, as various techniques can produce a wide range of effects.
Virtually all intaglio plates are printed by similar means, using a roller press. This is
essentially composed of two bearing rollers with a movable flatbed sandwiched horizontally
between them. A viscous ink is forced into the incisions of the intaglio plate with a roller, and
the excess ink is wiped away. The inked plate is laid face up on the bed, a sheet of wet
printing paper is laid over it, and a blanket (to ensure even pressure) is draped over them
both. Then the upper roller of the press is turned and the bed is drawn through; a pressure of
several tons transmitted through the blanket presses the wet paper into the ink-filled crevices
of the plate, thus producing the printed image.
There are two ways of making intaglio prints in varied colours. In the method known as la
poupe (French: with the doll), a doll-shaped bundle of fabric is used to apply different
colours to different areas of a single plate, which is then printed in the usual way. In the other
method separate plates, each carrying a different colour, are successively overprinted on a
single sheet of paper. When this multiple-plate method is used, the printer must be careful to
ensure that each successive colour falls in its precise location. The most precise method of
ensuring colour registration involves the use of pinholes to check alignment.

LITHOGRAPHY (f
rom Greek , lith
os, "stone"
and , graphei
n, "to write") is a
method
of printing originally
based on the
immiscibility of oil
and water.[1] Printing
is from a stone
(lithographic
limestone) or a metal plate with a smooth surface. It was invented in 1796 by
German author and actor Alois Senefelder as a cheap method of publishing
theatrical works.[2][3] Lithography can be used to print text or artwork onto paper
or other suitable material. [4]
Lithography originally used an image drawn with oi l, fat, or wax onto the
surface of a smooth, level lithographic limestone plate. The stone was treated
with a mixture of acid and gum arabic, etching the portions of the stone which
were not protected by the grease-based image. When the stone was
subsequently moistened, these etched areas retained water; an oil-based ink
could then be applied and would be repelled by the water, sticking only to the
original drawing. The ink would finally be transferred to a blank paper sheet,
producing a printed page. This traditional technique is still used in some fine
art printmaking applications.
In modern lithography, the image is made of a polymer coating applied to a
flexible aluminum plate. The image can be printed directly from the plate (the
orientation of the image is reversed), or it can be offset, by transferring the
image onto a flexible sheet (rubber) for printing and publication.
As a printing technology, lithography is different from intaglio
printing (gravure), wherein a plate is either engraved, etched, or stippled to
score cavities to contain the printing ink; and woodblock
printing or letterpress printing, wherein ink is applied to the raised surfaces of
letters or images. Today, most types of high-volume books and magazines,
especially when illustrated in colour, are printed with offset lithography, which
has become the most common form of printing technology since the 1960s. The
word lithography also denotes photolithography, amicrofabrication technique
used in the microelectronics industry to make integrated
circuits and microelectromechanical systems.

STENCILLING PAINTING produces an


image or pattern by applying pigment to a
surface over an intermediate object with
designed gaps in it which create the pattern or
image by only allowing the pigment to reach
some parts of the surface. The stencilis both
the resulting image or pattern and the
intermediate object; the context in
which stencil is used makes clear which
meaning is intended. In practice, the (object)
stencil is usually a thin sheet of material, such
as paper, plastic, wood or metal, with letters
or a design cut from it, used to produce the
letters or design on an underlying surface by
applying pigment through the cut-out holes in
the material.
The key advantage of a stencil is that it can be
reused to repeatedly and rapidly produce the
same letters or design. Although aerosol or
painting stencils can be made for one-time
use, typically they are made with the intention
of being reused. To be reusable, they must
remain intact after a design is produced and
the stencil is removed from the work surface. With some designs, this is done by connecting
stencil islands (sections of material that are inside cut-out "holes" in the stencil) to other parts
of the stencil with bridges (narrow sections of material that are not cut out).
Stencil technique in visual art is also referred to as pochoir. A related technique (which has
found applicability in somesurrealist compositions) is aerography, in which spray-painting is
done around a three-dimensional object to create a negative of the object instead of a positive
of a stencil design. This technique was used in cave paintings dating to 10,000 BC, where
human hands were used in painting hand print outlines among paintings of animals and other
objects. The artist sprayed pigment around his hand by using a hollow bone, blown by mouth
to direct a stream of pigment.
Screen printing also uses a stencil process, as does mimeography. The masters from which
mimeographed pages are printed are often called "stencils". Stencils can be made with one or
many colour layers using different techniques, with most stencils designed to be applied as
solid colours. During screen printing and mimeography the images for stenciling are broken
down into color layers. Multiple layers of stencils are used on the same surface to produce
multi-colored images.

Physical fitness is defined as being in a general state of health and well-being or


specifically the ability to perform aspects of sports or occupations. Being at a high level of
physical fitness can be achieved through a combination of daily physical activity, exercise,
and a healthy diet. The 11 components of physical fitness play an important role in ones
daily activities. Improving upon all areas of physical fitness will help you to improve daily
activities and maintain a healthy lifestyle.
It is important to know that all components of physical fitness can be improved no matter
what stage of life. Children, teens, adults, and the elderly will see improvements in all aspects
of physical fitness if the proper exercises and training techniques are implemented into daily
exercise routines. Once proper training techniques are established, then exercise consistency,
mental focus, and discipline will be most important for improving individuals overall
physical fitness levels.
Be sure to read my latest fitness blog: 5 Tips to Improve Your Physical Fitness
Level. Click here to read it.
The 11 components of physical fitness are comprised of 5 components that are considered the
most important for being healthy and physically fit and 6 components that are more skillrelated.
The 5 components of physical fitness that are most important, directly related to ones
health, and can be directly measured are: cardiovascular endurance, muscular strength,
muscular endurance, flexibility, and body composition. These 5 components of fitness are
typically taught and measured in elementary, secondary/middle, and high school physical
education classes all around the world. Fitness centers, gyms, and health clubs use these
health-related components of physical fitness to measure clients fitness levels in order to
prescribe the appropriate exercise program for each individual.
Then there are 6 components of physical fitness that are more skill-related and/or sportsrelated. These include: agility, balance, coordination, power, reaction time, and speed. These
skill-related components of physical fitness are directly related to sports and daily
activities. These components can be measured and improved using very specific training
techniques.
Please click here for YouTube videos to view a demonstration of all components of physical
fitness in action.
Incorporating all components of physical fitness into your exercise program is a great way to
improve your physical fitness level. However, exercise alone is not enough to be
healthy. Nutrition plays a very important role in staying healthy and performing at a high
level of fitness. Be sure to include a daily healthy diet full of vegetables, fruits,
complex carbohydrates, and lean proteins. These healthy food choices will help you fuel your
body for daily activities and exercise.
Please like us on our FaceBook page by clicking here. We appreciate all of our followers
from around the world coming to Bring It Home Personal Training for health/fitness
information!
11 Components of Physical Fitness Definitions and Examples:
Agility The ability to stop, start, and change directions quickly. Agility is a skill-related
component of physical fitness. Ones agility can be increased by doing specific footwork
drills on an agility ladder, staggered tire formation, or any other type of obstacle course that
requires the individual to adjust body position, speed, and direction quickly. Agility can be
tested by timing individuals running through a series of staggered cones or obstacles for a
predetermined distance. Examples of agility: A football player cutting across the field, a

gymnast doing a floor routine, or a soccer player dribbling the ball around defenders. View
the video at bottom of page to see examples of agility in action.

The Illinois Agility Sprint Test is a great way to measure and improve ones agility and
speed.

Balance Controlling body positions while standing still or moving. Balance is a skillrelated component of physical fitness. Balance can be tested by standing on one leg with eyes
closed for 30 seconds on each leg or by performing the Y-Balance Test. Balance can be
improved by increasing ones overall core strength. Specific training techniques using
exercise equipment such as balance discs, Fit-Balls, BOSU, or standing on one leg while
performing an exercise can help to improve ones balance. Examples of balance: A gymnast
jumping and landing on a balance beam, a surfer on a surfboard riding a wave, a one leg
deadlift pictured above, or simply jumping around on one foot.

This gymnast on the balance beam is an excellent example of balance, power, strength,
coordination, agility, and flexibility.

The Y-Balance Test is a common test for balance.

Body Composition The ratio of muscle to fat in the body. Having a high percentage of body
fat compared to lean muscle has shown to increase risk of heart disease, certain cancers,
strokes, and diabetes. Doing daily cardiovascular exercise and strength training, along with a
healthy diet, will help to reduce body fat and increase lean muscle mass. Body Composition
can be measured by skinfold calipers, waist-to-hip ratios, circumference measurements,
bioelectric impedence, and hydrostatic weighing. Body composition is a health-related
component of physical fitness. In addition to body composition, individuals should know
their body mass index (BMI) as well. Click here for further information about body mass
index and to determine your BMI.

Using a skinfold caliper is a good, inexpensive, and fairly accurate way to measure ones
body composition.
Cardiovascular Endurance Engaging in physical activity for long periods of
time. Cardiovascular endurance can be measured indoors by performing a 3 minute step test
or by stress tests on a treadmill or stationary bike. Cardiovascular endurance can also be
measured by field tests such as Coopers 12-minute Run, the 1.5 Mile Run, the 600 Yard
Walk/Run, or a Shuttle Run. However, some disadvantages to outdoor field tests include
wind, humidity, and temperature. Cardiovascular endurance is a health-related component of
physical fitness. Please click here for health benefits of cardiovascular endurance training. In
order to improve cardiovascular endurance, one must be consistent with daily aerobic
exercise while reaching appropriate target heart rate zones. Pleaseclick here for more
information regarding cardiovascular endurance and examples of cardiovascular/aerobic
exercises. Examples of cardiovascular endurance: A cross-country running race, running a
marathon, jumping rope, high-intensity circuit training, or manipulating your way through
an obstacle course.

Running a marathon is a great example of cardiovascular endurance.

Coordination Making movements work together smoothly. This usually consists of upper
and lower body movements being performed at the same time. Coordination is a skill-related
component of physical fitness. Coordination can be improved by performing exercises that
require the individual to use upper body muscle groups and lower body muscle groups at the
same time. Coordination can be tested with a variety of manual dexterity tests and hand/eye
coordination tests. One example of such test is balancing on one leg and throwing a tennis
ball against a wall and catching the returning ball in the opposite hand. Please view our
gallery to see examples of exercises you can do to improve your coordination. Examples of
coordination: Performing a squat on a BOSU while doing a shoulder press, a baseball
pitcher throwing a pitch, a pole vaulter or a high hurdler in track and field, or jumping
rope. View the video at bottom of this page to see examples of coordination in action.

A baseball pitcher throwing a pitch is a great example of coordination, power, balance,


and speed.

Flexibility Moving specific joints or a group of joints through a wide range of motion
(ROM). Flexibility is a health-related component of physical fitness that plays a very
important role in the functioning of all individuals especially athletes. Examples of flexibility
include: a gymnast doing a leg split, someone doing yoga, or bending over to touch your
toes. The most common tests for flexibility include the Sit-and-Reach Test and the Shoulder
Joint Reach Flexibility Test. There are three techniques that can be used to increase ones
flexibility: ballistic stretching, static stretching, and proprioceptive neuromuscular
facilitation.
Ballistic stretching is a short-duration, high-force stretch that
uses bouncing movements to stretch muscles. Ballistic stretching is a high-risk injury type of
stretching and is not recommended to the general public. Bring It Home Personal Training
does not teach this stretching
technique.

produce a greater stretch


The most common test for flexibility is the Sit and Reach Test
Muscular Endurance Using muscles repetitively without fatiguing for an extended period
of time. Muscular Endurance can be measured by a 60 second push-up test or 60 second half
sit-up or crunch test. Muscular endurance is a health-related component of physical
fitness. Please clickhere for more information about muscular endurance. Examples of

muscular endurance: Long-distance cycling, using a rowing machine or crewing, or doing


push-ups until fatigue has been reached.

A long-distance cycling race is a good example of muscular endurance.

Muscular Strength Producing force using muscles. Muscular strength has also been
defined as the maximum pull or push that can be exerted one time by a muscle group.
Muscular Strength is a health-related component of physical fitness. Muscular Strength can
be measured by performing a 1 repetition maximum (RM) test or a 10 RM test on a chest
press in order to test upper body strength. Other ways of testing strength can be done by using
a dynamometer, cable ensiometer, load cells or strain gauges, or various strength exercises,
such as how many pull-ups, push-ups, or biceps curls an individual can do. Examples of
muscular strength exercises: Performing a bench press, pull-ups, biceps curls or lunge
pictured below. Examples of muscular strength in sports: An NFL lineman blocking defenders
from the quarterback, kicking a soccer ball as hard as possible, or in Track and Field the
Shot- Put event. Please see our gallery for more images of how to increase muscular
strength. Please click HERE For more details and very important information regarding
muscular strength.

The Shot-put in Track and Field is a good example of strength, power, and coordination.

The walking lunge is a great way to improve muscular strength, balance, and
coordination.
Power The ability to use muscle strength quickly. Power is a skill-related component of
physical fitness. How can power be improved or increased? Power can be increased by three
general ways: increase the force-producing capabilities of muscles; decrease the time it takes
to move across a distance due to faster speed; and increase the distance a force acts on ones
body. Total body strength training, increased flexibility through stretching, sport
specific training and improved technique, sharp mental focus, and increased reaction time are
many ways to improve overall power. Power can be tested by performing a vertical jump test
or standing long jump. Examples of power: Plyometric training (such as jump squats or box
jumps), jumping exercises, or in track and field- the running long jump or high jump. View
the video at the bottom of this page to see examples of power in action.

The Long-Jump in Track and Field is a great example of power, speed, and
coordination.

This Vertical Jump Test is a good way to test ones power.


Reaction Time How quickly an individual responds to a stimulus. Reaction time is a skillrelated component of physical fitness. Reaction time can be tested in a variety of ways. A

simple test is a Reaction Time Tester found at TopEndSports.com. Click here to take the
test. Examples of reaction time: playing tennis or table tennis, a baseball player swinging at
a pitch, or a soccer goalie saving a ball kicked at the goal. View the video at the bottom of
this page to see examples of reaction time in action.

A soccer goalie saving a goal is an excellent example of reaction time.

Speed Performing a movement or covering a distance in a short period of time. Speed is a


skill-related component of physical fitness. Speed can be measured by timing a 40-yard dash,
30 meter sprint, or the Illinois Agility Test. Individuals can increase speed by sprinting down
hill or wearing a small parachute or weighted vest on your back while sprinting. Examples of
speed: the Summer Olympics 100 meter sprint, swimming 50 meters as fast as possible, or
speed skating. View the video at the bottom of this page to see examples of speed in action.

Sprinting with a small parachute on is a great way to increase ones speed.


The 5 components of physical fitness that are directly health-rel

Aerobic exercise (also known as cardio)


is physical exercise of low to high
intensity that depends primarily on the
aerobic energy-generating process.[1]
Aerobic literally means "relating to,
involving, or requiring free oxygen",[2]
and refers to the use of oxygen to
adequately meet energy demands during
exercise via aerobic metabolism.[3]
Generally, light-to-moderate intensity
activities that are sufficiently supported
by aerobic metabolism can be performed
for extended periods of time.[1]
When practiced in this way, examples of
cardiovascular/aerobic exercise are
medium to long distance
running/jogging, swimming, cycling,
and walking, according to the first
extensive research on aerobic exercise,
conducted in the 1960s on over 5,000
U.S. Air Force personnel by Dr. Kenneth H. Cooper.[4][5]
Aerobic versus anaerobic exercise
This section needs additional citations for verification. Relevant discussion may be found on
the talk page. Please help improve this article by adding citations to reliable sources.
Unsourced material may be challenged and removed. (October 2011)
Fox and Haskell formula showing the split between aerobic (light orange) and anaerobic
(dark orange) exercise and heart rate
Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength
training and short-distance running are the most salient examples. The two types of exercise
differ by the duration and intensity of muscular contractions involved, as well as by how
energy is generated within the muscle.[6]
New research on the endocrine functions of contracting muscles has shown that both aerobic
and anaerobic exercise promote the secretion of myokines, with attendant benefits including
growth of new tissue, tissue repair, and various anti-inflammatory functions, which in turn
reduce the risk of developing various inflammatory diseases. Myokine secretion in turn is
dependent on the amount of muscle contracted, and the duration and intensity of contraction.
As such, both types of exercise produce endocrine benefits.[7]
In almost all conditions, anaerobic exercise is accompanied by aerobic exercises because the
less efficient anaerobic metabolism must supplement the aerobic system due to energy
demands that exceed the aerobic system's capacity. What is generally called aerobic exercise
might be better termed "solely aerobic", because it is designed to be low-intensity enough not
to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned
into energy.

Initially during increased exertion, muscle glycogen is broken down to produce glucose,
which undergoes glycolysis producing pyruvate which then reacts with oxygen (Krebs cycle,
Chemiosmosis) to produce carbon dioxide and water and releases energy. If there is a
shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed
more rapidly because the pyruvate ferments into lactate. If the intensity of the exercise
exceeds the rate with which the cardiovascular system can supply muscles with oxygen, it
results in buildup of lactate and quickly makes it impossible to continue the exercise.
Unpleasant effects of lactate buildup initially include the burning sensation in the muscles,
and may eventually include nausea and even vomiting if the exercise is continued without
allowing lactate to clear from the bloodstream.
As glycogen levels in the muscle begin to fall, glucose is released into the bloodstream by the
liver, and fat metabolism is increased so that it can fuel the aerobic pathways. Aerobic
exercise may be fueled by glycogen reserves, fat reserves, or a combination of both,
depending on the intensity. Prolonged moderate-level aerobic exercise at 65% VO2 max (the
heart rate of 150 bpm for a 30-year-old human) results in the maximum contribution of fat to
the total energy expenditure. At this level, fat may contribute 40% to 60% of total, depending
on the duration of the exercise. Vigorous exercise above 75% VO2max (160 bpm) primarily
burns glycogen.[8][9]
Major muscles in a rested, untrained human typically contain enough energy for about 2
hours of vigorous exercise. Exhaustion of glycogen is a major cause of what marathon
runners call "hitting the wall". Training, lower intensity levels, and carbohydrate loading may
allow postponement of the onset of exhaustion beyond 4 hours.[9]
Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate
level of intensity over a relatively long period of time. For example, running a long distance
at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with
near-continuous motion, is generally considered aerobic activity, while golf or two person
team tennis, with brief bursts of activity punctuated by more frequent breaks, may not be
predominantly aerobic. Some sports are thus inherently "aerobic", while other aerobic
exercises, such as fartlek training or aerobic dance classes, are designed specifically to
improve aerobic capacity and fitness. It is most common for aerobic exercises to involve the
leg muscles, primarily or exclusively. There are some exceptions. For example, rowing to
distances of 2,000 m or more is an aerobic sport that exercises several major muscle groups,
including those of the legs, abdominals, chest, and arms. Common kettlebell exercises
combine aerobic and anaerobic aspects.
Among the recognized benefits of doing regular aerobic exercise are:[10][citation needed]
Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of
the lungs
Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce
the resting heart rate, known as aerobic conditioning
Improving circulation efficiency and reducing blood pressure
Increasing the total number of red blood cells in the body, facilitating transport of oxygen
Improved mental health, including reducing stress and lowering the incidence of depression,
as well as increased cognitive capacity.[11]
Reducing the risk for diabetes.

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In
addition, high-impact aerobic activities (such as jogging or using a skipping rope) can
stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.
In addition to the health benefits of aerobic exercise, there are numerous performance
benefits:
Increased storage of energy molecules such as fats and carbohydrates within the muscles,
allowing for increased endurance
Neovascularization of the muscle sarcomeres to increase blood flow through the muscles
Increasing speed at which aerobic metabolism is activated within muscles, allowing a greater
portion of energy for intense exercise to be generated aerobically
Improving the ability of muscles to use fats during exercise, preserving intramuscular
glycogen
Enhancing the speed at which muscles recover from high intensity exercise
Some downfalls of aerobic exercise include:
Overuse injuries because of repetitive, high-impact exercise such as distance running.
Is not an effective approach to building muscle.
Only effective for fat loss when used consistently.
Both the health benefits and the performance benefits, or "training effect", require a minimum
duration and frequency of exercise. Most authorities suggest at least twenty minutes
performed at least three times per week.[12]
Aerobic capacity[edit]
Main article: VO2 max
Aerobic capacity describes the functional capacity of the cardiorespiratory system, (the heart,
lungs and blood vessels). Aerobic capacity refers to the maximum amount of oxygen
consumed by the body during intense exercises, in a given time frame.[13] It is a function
both of cardiorespiratory performance and the maximum ability to remove and utilize oxygen
from circulating blood. To measure maximal aerobic capacity, an exercise physiologist or
physician will perform a VO2 max test, in which a subject will undergo progressively more
strenuous exercise on a treadmill, from an easy walk through to exhaustion. The individual is
typically connected to a respirometer to measure oxygen consumption, and the speed is
increased incrementally over a fixed duration of time. The higher the measured
cardiorespiratory endurance level, the more oxygen has been transported to and used by
exercising muscles, and the higher the level of intensity at which the individual can exercise.
More simply put, the higher the aerobic capacity, the higher the level of aerobic fitness. The
Cooper and multi-stage fitness tests can also be used to assess functional aerobic capacity for
particular jobs or activities.
The degree to which aerobic capacity can be improved by exercise varies very widely in the
human population: while the average response to training is an approximately 17% increase
in VO2max, in any population there are "high responders" who may as much as double their
capacity, and "low responders" who will see little or no benefit from training.[14] Studies
indicate that approximately 10% of otherwise healthy individuals cannot improve their
aerobic capacity with exercise at all.[15] The degree of an individual's responsiveness is
highly heritable, suggesting that this trait is genetically determined.[14]

ISOKINETIC EXCERSICE
Isokinetic (n) is a term used to describe a type of movement or exercise.
Isokinetic or Isokinetics Definition:
The word isokinetic is most commonly used in sports science and medicine. In these settings
isokinetic defines a type of exercise or movement.
Translated literally isokinetic (isokinetic pronounced 's-k-nt'k) means movement at a
constant speed. Listen to how to pronounce isokinetic below:
listenicon
The key to isokinetic movement or exercise is this:
The speed of the motion is always kept the same even as the resistance alters.
Isokinetic movement is actually the opposite of isotonic movement which is probably the
easiest way to think of it. Isotonic movement is the most common type of movement we
human beings perform:
Isotonic movement:
In almost every situation, every day, we perform isotonic movements. In these types of
movements we pick up a fixed weight, an empty pan basically anything that has weight. The
weight of the pan is fixed but we decide how fast to lift it. We can lift it slow, fast, or
anywhere in between. The key to this type of movement is we decide how fast it goes but the
weight (resistance) remains constant.
Isokinetic movement:
In isokinetic movements the situation is reversed now we tell an isokinetic machine (the
dynomometer) to move only at a certain speed (normally described in degrees per second).
The machine will then vary it's resistance against us to maintain that speed. This means if we
push against the machine hard it will give back allot of resistance to maintain the speed it was
told to go at. If we push or pull softly the machine reduces the weight to maintain the speed.
To achieve isokinetic movement there are many different ways of developing the resistance,
however, most people use an isokinetic device. Isokinetic devices are referred to as isokinetic
machines and they vary vastly in technology and price.
Most medical isokinetic machines are top of the range. They use a powerful motor to provide
the isokinetic resistance to the force applied and then use a computer to keep the motion
smooth, provide the acceleration and to record the results. In medical systems the
components (the motor, gear box and computer control) are what make the machines so very
expensive but they are also the parts that make them so very good.
Other isokinetic machines use cheaper ways of developing the isokinetic motion. These
methods include (but are not exclusively) hydraulic systems (water or oil commonly) clutch
based systems (not really used anymore due to noise and running costs), friction based
systems and elastic resistance machines.
Advantages:
Maximal loading throughout whole range of motion.
Objective, reproducible and easily quantifiable.
Muscles easily isolated.
Safest form of exercise.
Few contraindications.
Disadvantages:
Time consuming.
Requires a lot of training and skill to use.
Costly.
Results can be difficult to compare between machines.
Other types of isokinetic / s:

The most common isokinetic device used every day is a lift. Here no matter how many or few
people get in the lift (which varies the resistance) the lift moves at a constant speed.
Isokinetic is also be used in gas analysis: Isokinetic still means constant velocity or speed of
motion but is used to describe the velocity of gas entering a sampler being the same as in a
chimney or flue.
Many isokinetic gas samplers work automatically. Two main types of equipment are
produced:
Automatic samplers used for dust and aerosol monitoring.
Continuous samplers used for long term dioxin monitoring.

ANAEROBIC EXERCISE

Fox and Haskell formula


Anaerobic exercise is an exercise intense
enough to trigger lactate formation. It is used
by athletes in non-endurance sports to
promote strength, speed and power and by
body builders to build muscle mass. Muscle
energy systems trained using anaerobic
exercise develop differently compared to
aerobic exercise, leading to greater
performance in short duration, high intensity
activities, which last from mere seconds to up
to about 2 minutes.[1] Any activity lasting longer than about two minutes has a
large aerobic metabolic component.[citation needed]
Metabolism
Anaerobic metabolism, or anaerobic energy expenditure, is a natural part of
whole-body metabolic energy expenditure.[2] Fast twitch muscle (as compared
to slow twitch muscle) operates using anaerobic metabolic systems, such that
any recruitment of fast twitch muscle fibers leads to increased anaerobic energy
expenditure. Intense exercise lasting upwards of about four minutes (e.g., a mile
race) may still have a considerable anaerobic energy expenditure component.
High-intensity interval training, although based on aerobic exercises like running,
cycling and rowing, effectively become anaerobic when performed in excess of
90% maximum heart rate. Anaerobic energy expenditure is difficult to accurately
quantify, although several reasonable methods to estimate the anaerobic
component to exercise are available.[1][3][4]
In contrast, aerobic exercise includes lower intensity activities performed for
longer periods of time. Activities such as walking, long slow runs, rowing, and
cycling require a great deal of oxygen to generate the energy needed for
prolonged exercise (i.e., aerobic energy expenditure). In sports which require
repeated short bursts of exercise however, the anaerobic system enables
muscles to recover for the next burst. Therefore training for many sports
demands that both energy producing systems be developed.
The two types of anaerobic energy systems are: 1) high energy phosphates, ATP
adenosine triphosphate and CP creatine phosphate; and 2) anaerobic glycolysis.
High energy phosphates are stored in limited quantities within muscle cells.
Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the
absence of oxygen or more specifically, when ATP is needed at rates that exceed
those provided by aerobic metabolism; the consequence of rapid glucose
breakdown is the formation of lactic acid (more appropriately, lactate at
biological pH levels). Physical activities that last up to about thirty seconds rely
primarily on the former, ATP-CP phosphagen system. Beyond this time both
aerobic and anaerobic glycolytic metabolic systems begin to predominate.

The by-product of anaerobic glycolysis, lactate, has traditionally been thought to


be detrimental to muscle function. However, this appears likely only when
lactate levels are very high. Elevated lactate levels are only one of many
changes that occur within and around muscle cells during intense exercise that
can lead to fatigue. Fatigue, that is muscle failure, is a complex subject. Elevated
muscle and blood lactate concentrations are a natural consequence of any
physical exertion. The effectiveness of anaerobic activity can be improved
through training.[5]

ISOTONIC (EXERCISE
PHYSIOLOGY)
This article needs additional citations for
verification. Please help improve this
article by adding citations to reliable
sources. Unsourced material may be
challenged and removed. (December
2009)
In an isotonic contraction, tension
remains unchanged and the muscle's
length changes. Lifting an object at a
constant speed is an example of isotonic
contractions. A near isotonic contraction
is known as Auxotonic contraction.
There are two types of isotonic contractions: (1) concentric and (2) eccentric. In a concentric
contraction, the muscle tension rises to meet the resistance, then remains the same as the
muscle shortens. In eccentric, the muscle lengthens due to the resistance being greater than
the force the muscle is producing.
This type is typical of most exercise. The external force on the muscle is less than the force
the muscle is generating - a shortening contraction. The effect is not visible during the classic
biceps curl, which is in fact auxotonic because the resistance (the weight being lifted) does
not remain the same through the exercise. Tension is highest at a parallel to the floor level,
and eases off above and below this point. Therefore tension changes as well as muscle length
Eccentric
There are two main features to note regarding eccentric contractions. First, the absolute
tensions achieved can be very high relative to the muscle's maximum tetanic tension
generating capacity (you can set down a much heavier object than you can lift[citation
needed]). Second, the absolute tension is relatively independent of lengthening velocity. This
suggests that skeletal muscles are very resistant to lengthening, thereby allowing very high
levels of tension to develop as can occur in isometric exercise.
Muscle injury and soreness are selectively associated with eccentric contraction (Fridn et al.
1984; Evans et al. 1985; Fridn and Lieber, 1992). However, muscle strengthening may be
greatest using exercises that involve eccentric contractions because high levels of tension
generate the signals for muscle strengthening.
Auxotonic contraction[edit]
This is almost an isotonic contraction because there is some fluctuation towards the end of
the contraction. For example, the heart's ventricles contract to expel blood into the pulmonary
artery and aorta. As the blood flows out, the previous built-up load is decreased and hence
less force is required to expel the rest of the blood. Thus the tension is reduced.

Isometric exercise
From Wikipedia, the free encyclopedia
This article possibly contains original research. Please improve it by verifying the claims
made and adding inline citations. Statements consisting only of original research should be
removed. (February 2012)
Isometric exercise or isometrics are a type of strength training in which the joint angle and
muscle length do not change during contraction (compared to concentric or eccentric
contractions, called dynamic/isotonic movements). Isometrics are done in static positions,
rather than being dynamic through a range of motion.[1]
Overcoming versus yielding
In an overcoming isometric, the joint and muscle work against an immovable object. In
contrast, in a yielding isometric, the joint and muscle are held in a static position while
opposed by resistance.
In the context of the bench press, an example of a yielding isometric would be holding the bar
at a given place even though it could be pressed higher, and an overcoming isometric would
be pressing the bar up into the safety guards of a squat cage that prevent pushing the bar any
higher.
The distinction is that in a yielding isometric, one is pressing roughly the exact amount of
pressure needed to negate the resistance, neither dropping or lifting it. Whereas in an
overcoming isometric, one can be exerting more force and simply unable to move it. The
yielding wavers slightly into concentric and eccentric actions due to inexact control, whereas
the overcoming isometric is more purely isometric and can involve more variation in the
force used, since one can press harder without the bar moving.
Unweighted[edit]
In overcoming isometrics, subjects can safely do 100 percent effort, and continue with 100
percent available effort as strength is depleted, allowing longer time under (maximum
volitional) tension.[citation needed] This is thought by experts such as Ken Hutchins[2] and
Drew Baye to be best for building muscle.[citation needed] However, subjects depend on a
subjective perception of effort and progress, unless an expensive metered system is available.
[citation needed]
Weighted[edit]
Yielding isometrics allow measurable progress. Free-weight enthusiasts tend to believe the
"back pressure" of real weight is superior for building strength, possibly triggering a
productive "fight or flight" response.[citation needed] However, the extremely heavy weights
needed by advanced subjects can be an inconvenience, and present a risk of injury.

Definition[edit]
An isometric exercise is a form of exercise involving the static contraction of a muscle
without any visible movement in the angle of the joint. The term "isometric" combines the
Greek words "Isos" (equal) and "metria" (measuring), meaning that in these exercises the
length of the muscle and the angle of the joint do not change, though contraction strength
may be varied.[3] This is in contrast to isotonic contractions, in which the contraction
strength does not change, though the muscle length and joint angle do.
Isometric resistance[edit]
Resistance in isometric exercises typically involves contractions of the muscle using:
The body's own structure and ground
Structural items (e.g., pushing against a fence)
Free weights, weight machines, or elastic equipment (e.g., holding a weight in a fixed
position)
Pressure-plate-type equipment that has a digital display of maximal force.
Depending on the goal of the exercise, the exertion can be maximal or sub-maximal.
History[edit]
Isometric exercises are thousands of years old,[citation needed] with examples listed from the
static holds in certain branches of yoga or oriental martial arts.
Isometric exercises were first brought to the modern public's attention in the early days of
physical culture, the precursor to bodybuilding. Many of the great bodybuilders of the day
incorporated isometric exercises into their training regimens.[4]
Many of today's training protocols incorporate isometric exercises, which are often made into
parts of normal, isotonic exercises. For example, during a set of seated rows, a subject can
hold their position when the handles are closest to their chest in order to "squeeze" the
muscle, in an effort to further strain the muscle.
Contrary to popular opinion, The Charles Atlas "Dynamic tension" Course did not use any
true isometric exercises, but rather dynamic self-resistance, that is, pitting one muscle group
against another and calisthenics.
Medical uses[edit]
Isometric exercises can also be used at the bedside to differentiate various heart murmurs; the
murmur of mitral regurgitation gets louder[5] as compared to the quieter murmur of aortic
stenosis.[6] They can also be used to prevent disuse syndrome in a limb that has been
immobilized by a cast following a fracture.
Seated isometric exercises[edit]
One benefit of isometric exercise is that it can be done pretty much anywhere using your own
body weight. According to "Sit Sense", a book on seated exercises, you can get a significant
workout with seated isometric exercises and significantly lower your blood pressure. Seated
isometric exercise is ideal for geriatrics or rehabilitation.
Comparison with dynamic exercises[edit]

While isometric training increases strength at the specific joint angles of the exercises
performed and additional joint angles to a lesser extent, dynamic exercises increase strength
throughout the full range of motion.[7] More recent research has confirmed the finding that
every skill has a specific strength component that must be practiced with the skill itself.
[citation needed] When a subject performs any sort of dynamic resistance training, many
other muscle groups work isometrically. For example, the muscles of the core in a squat, the
hamstrings in a stiff leg deadlift, the lats or upper back in a wide grip chin-up, and the
muscles of the forearms in a dumbbell or barbell biceps curl all employ forms of isometric
exercise on peripheral muscle groups.
NASA studies[edit]
NASA has researched the use of isometrics in preventing muscle atrophy experienced by
astronauts as a result of living in a zero gravity environment. Isometrics, muscle lengthening
and muscle shortening exercises were studied and compared. The outcome showed that while
all three exercise types did indeed promote muscle growth, isometrics failed to prevent a
decrease in the amount of contractile proteins found in the muscle tissue. The result was
muscle degradation at a molecular level. As contractile proteins are what cause muscles to
contract and give them their physical strength, NASA concluded that isometrics may not be
the best way for astronauts to maintain muscle tissue.[8]

ARNIS The Martial Art

The onset of the twentieth century brought about the demise of Arnis in the country.
With the coming of the Americans, the Filipinos were in awe with the new culture,
that most indigenous cultures were relegated almost to oblivion. Our very own Arnis,

the Filipino martial art, almost suffered the same fate. Once a prevalent martial art of
the pre-Spanish natives and the illustrados of the Spanish era, Arnis all but
disappeared in the urban areas and was mostly preserved in the provinces. Credit
should be given to our traditional guro / maestro or grandmasters, illustrious men
who painstakingly preserved Arnis for us.

The rise to popularity of various foreign martial arts also placed our local martial art
in the limelight. Suddenly, interest in Arnis began to surge. Popular practice of the art
however, also had its share of problems. For one, there was a dire need to
consolidate the various forms, styles and strains of Arnis. Arnis is not just one
technique nor just one school, it is as varied as the islands of the country, with its
more than eighty (80) languages and about one hundred forty-two (142) dialects in
an archipelago of seven thousand and one hundred (7,100) islands. Furthermore,
there was also a need for a strong leadership to hold such schools or groups
together, to steer it towards a direction, so as to prevent Arnis from slipping into
oblivion.

HOLISTIC HEALTH
From Wikipedia, the free encyclopedia
Holistic health (or holistic medicine) is a diverse field of alternative medicine[1]
in which the "whole person" is focused on, not just the malady itself.[2]
Background and conceptual basis[edit]

The holistic concept in medical practice, which is distinct from the concept in the
alternative medicine, upholds that all aspects of people's needs including
psychological, physical and social should be taken into account and seen as a
whole. A 2007 study said the concept was alive and well in general medicine in
Sweden.[3]
Some practitioners of holistic medicine use alternative medicine exclusively,
though sometimes holistic treatment can mean simply that a physician takes
account of all a person's circumstances in giving treatment. Sometimes when
alternative medicine is mixed with mainstream medicine the result is called
"holistic" medicine, though this is more commonly termed integrative medicine.
[2]
According to the American Holistic Medical Association it is believed that the
spiritual element should also be taken into account when assessing a person's
overall well-being.[4]
Methods[edit]
Holistic health is a diverse field in which many techniques and therapies are
used.[2] Practitioners of alternative approaches may include many methods
including colon therapy, metabolic therapy and orthomolecular medicine.[2]
Reception[edit]
There have been several published scientific studies that dispute the efficacy,
beyond the placebo effect, of (alternative) holistic medicine in treating any
known disease. The American Cancer Society recommends that if holistic
medicine is to be used at all, it should be used only in conjunction with
conventional medicine and not as a replacement.[2]

Intellectual Wellness

Intellectual Wellness
What is intellectual wellness?
Intellectual wellness is being open to new ideas, thinking critically, and seeking
out new challenges.
It is being creative and curious and to never stop learning.

What are some signs of intellectual wellness?


Development of good study skills and time management.
Ability to challenge yourself to see all sides of an issue.
Becoming a critical thinker.
Development of your own ideas, views, and opinions about life issues.
Exposing yourself to new ideas, people, and beliefs that are different from your
own.
Become aware of who you are and what you stand for.
Use the Health Services Resource Library or the UNH Library Resources to
read as much as you can from various sources.

What are some ways to improve intellectual wellness?


Improve Study Skills
Review study materials within 24 hours of class to keep it fresh in your
memory.
Take notes while you read, while in class, and focus on more than what is
written on the board.
Form a study group session with other people in your class.
Study in a quiet environment that will not distract you.
Color coding helps trigger memory - keep one topic per color.
Find innovative ways to study that work for you.

Improve Time Management


Use a planner to keep track of assignments, due dates, and other upcoming
events.
Make a "To-Do" list that allows you to cross off completed tasks as you go.

Prioritize tasks in order of importance and tackle the most important first!
Learn to say no to social activities sometimes - remember what is important to
get done.
Cut work hours. Money is important, but working too much can cut into your
study time.
Multi-task within your limits. Save time by doing multiple things at once, just
don't over-do it.

Remove Objectivity
Learn there is more than one way to do something.
There isn't always a "right" answer, but sometimes multiple.
Stay open-minded to new ideas, insights, thoughts, expressions, and values.
Expose yourself to difference.

Improve Critical Thinking


Be actively engaged in conversation, readings, and classrooms - think about
what is happening.
Ask questions to yourself or others as you reflect.
Challenge the norm, don't take an answer for what it is without agreeing upon it
yourself.
Find patterns and connections to examples that relate to your life.
Keep your brain active, thinking, and questioning!

SPIRITUAL HEALTH is an important component of an individuals


well-being and an integral aspect of the holistic health philosophy.

Physical, mental and spiritual health are deeply intertwined and have a profound
effect on one another.
This truth is clearly exhibited for instance when someone who is sad on the
emotional level experiences fatigue, a loss of energ y and/or decreased appetite
on the physical level and on the spiritual level they feel out of touch with their
true self and disconnected from the Universe.
Another clear example would be that when spiritually we feel lost and
unbalanced, this may cause us to be moody and discontent with life, perhaps we
grow emotionally distant from our loved ones and on the physical level we may
experience stress or fatigue.
On the other hand, when we feel spiritually connected and fulfilled, everything
in our life including physical and emotional pain, are easier to deal with. We
feel lighter and happier.
There's no denying it - when we feel connected and balanced spiritually we feel
better physically and emotionally. Nourishing our spiritual self is as important
as food, water and exercise.
Some people claim to experience complete healing from certain health
conditions through a variety of spiritual methods, but this doesn't happen all that
often.
However, even if complete healing is not attainable, our physical health and
over all sense of well-being can be greatly enhanced by enriching our spiritual
health.
This is an extremely helpful asset for anyone living with a chronic health
condition. You may not be able to cure your illness, but the spiritual can be used
to help you feel better, cope with pain, symptoms, limits and daily challenges,
continue to find meaning and purpose in your life and live life more fully. When
things get really rough it gives us the strength to carry on.
Although I am certainly not thrilled that I have faced a variety of chronic health
conditions in my lifetime and all that it entails, I do believe we can be
transformed by it in a positive way. Illness can be a spiritual journey that helps
us to know ourselves better and to grow. It has the ability to put us in touch with
the metaphysical world and a different level of consciousness. It brings us back
to our true self and offers spiritual transformation and self-realization. It pushes
and nudges us to transcend the mundane material reality that most of us live in

into a higher spiritual realm.


For some unknown spiritual
reason it appears that it takes a
great deal of pain, suffering and
challenges to push one to grow
spiritually and emotionally and
without there tends to be little
growth within. I often feel
angry that spirituality operates
this way, but I have seen it be true over and over. In "The Alchemy of Illness,"
Kat Duff teaches us that "Indigenous communities believe illness is one of the
most reliable means of revelation and knowledge."
Most people are unaware of the importance of spiritual health, caught in the
whirlwind of life, mindlessly and without question, living an illusion. Illness
shatters this illusion. We are forever changed by the experience of illness and
we learn things we would have never learned otherwise. We can take these
spiritual lessons and the knowledge we acquire and share it with those around
us to try and make the world a better place, so that hopefully it won't come to
the point where all those that come after us will endure the same suffering that
we have, and so the earth can begin to heal.
If you're not living with any chronic health conditions, spiritual health is still
very important for many of the same reasons and to maintain balance in your
health.
Enriched spiritual health offers all of us comfort, meaning, harmony, purpose,
hope, strength and inner peace in our life.
Ways to Enhance Your Spiritual Health
There are many different spiritual paths and no one can tell another which is
the right one to choose. Each of us must follow the yearnings of our own core or
true self.
It's important to note that we aren't talking about religion here. Some people
may find spiritual fulfillment in religion, but it is only one of many ways.
Religion and spirituality are not one in the same. Spiritual connection is about
finding meaning and purpose in your life, discovering who you truly are and
connecting with the sources that provide you inner strength, comfort, hope and
inner peace.
Be still and listen. Tune into your inner voice and identify what it is that makes
you feel whole, alive and connected to the Universe; this is your spiritual food.

When do you feel most fulfilled and complete? What gives you inner peace,
comfort, strength and harmony?
For some it may be a daily ritual such as meditation, yoga, breathwork or
the law of attraction, while for others it may be weeding the garden, watching
the sunset, taking a walk or other forms ofcommuning with nature. Others
may find it through community service, art, music, dance or by simply being
more mindful. The sources of spiritual fulfillment are many.
Your spiritual health, as well as your emotional and physical health, may be
improved by cultivating more humor and gratitude in your life. Remembering
to appreciate the simple things in life and not taking yourself too seriously.
Eating a healthy diet and living by green principles is very important for the
health of your spiritual self, as each of these have a significant impact on your
brain chemistry and your autonomic nervous system. If neurotransmitters in
your brain and your autonomic nervous system are disrupted by toxinsand poor
diet, then it can be very difficult to find inner peace and feel connected. Your
diet lays thegroundwork for your spiritual experiences.
Once you identify your spiritual needs, nourish them on a regular basis. Don't
ignore them or put them off. If you neglect your spiritual health, then you
become hungry and search for food in the wrong places, which is destructive
and zaps you of your life sustaining energy.
After years and years of neglect, one becomes disconnected from their spiritual
self and gets lost. Our world is sadly full of people who neglect their spiritual
self and the consequences of this are seen all around us in the level of
addictions, violence, crime, depression, suicide, lack of compassion and respect
for one another, divorce and ultimately the destruction of our planet exhibited in
our society. If you have neglected spirituality, it is never too late to start again.
The spiritual self has an amazing ability to recover and flourish in splendor once
again.
A lot of people think that the search for the spiritual is a big mystery or requires
attendance in retreats or meetings with great spiritual gurus, but that is not the
case. Spirituality is an integral part of everyone and can be found in all aspects
of your life. You only need to become aware. Spiritual development is a
process that takes place throughout the course of one's life.
Experiencing life completely and consciously, even in the midst of great pain
and suffering, is the essence of spiritual health.

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