Importance of a Warm Up Essay Example for Free

Importance of a Warm Up Essay A warm up helps to prepare the body for the physical exertion to come. It gently raises your pulse rate and therefore, your cardiac output increases and also your rate of ventilation. Your vasomotor centre makes sure that more blood is being distributed to the working muscles. This combined affect is to increase the amount of oxygen that is delivered to the muscle cells. This helps to reduce the oxygen deficit when you start carrying out the actual activity. A Warm up is very important as it helps to reduce the possible chances of injury. It raises your body temperature in your muscles as there is an increase in the blood flow which raises your body temperature in your muscles, making them more responsive. The elasticity of muscle tissue is increased and more oxygen can be carried to the working muscles. This will help to prepare the body for the activity to come. Throughout a warm up routine, it consists of stretching exercises and this increases your flexibility and so directly reduces the risk of injury. The reason for this is that; a muscle or tendon group with a greater range of motion will be less likely to experience tears when used actively. Stretching also helps to improve recovery and may enhance the participants performance. Additionally, increased flexibility of the neck, shoulders and upper back may improve respiratory function. The nervous system becomes stimulated which makes sure you more alert and aware and therefore it gets you psychologically prepared. This will help to increase your levels of motivation and determination to carry out your dance sessions. The benefit of a warm up is that the muscles torn most frequently from the neglect of a warm up are the antagonists (such as the hamstrings- Semimembranosus, Semitendinosus, biceps femoris) to the strong contracting muscles (such as the Quadriceps- Vastus medialis, Vastus lateralis, Vastus intermedius, rectus femoris). Cold antagonistic muscles relax slowly when the agonists contract, therefore free movement and accurate co-ordination is retarded. At the same time, the force of the contraction of the agonists and the momentum of the moving part exert a great strain on the unyielding antagonists. Without a warm up, this may lead to the tearing of the muscle fibers or the tendons. Stretching exercises I will stretch, moving a joint to just beyond its point of resistance. Flexibility is limited by the joint itself, ligaments and tendons acting upon it. I cannot change the bony structures or the type of joint, but I can stretch the soft tissue surrounding the joint. Neck (Sternocleidomastoid and scalenes) * Turn head to the left, then to the right. * Look up and then down. * 5 Neck rolls to the right and then 5 neck rolls to the left. * Shoulders, back and arms * I will Circle arms 10 times forward, 10 times backward and then rotate arms alternating. This will mobilise my shoulder joint. * I will Stretch my Trapezius by pulling one arm that is kept straight across the chest with your other arm supporting it in its position. This is a horizontal flexion movement. * I will stretch my triceps brachii by flexing my elbow and placing my hand behind my head on by back and my other hand puts pressure on the flexed elbow joint. Wrists and fingers * I will rotate my wrist joints, clap my hands together rapidly and then bend and mobilise my fingers. Hips * I will mobilise my hip joint by placing my hands on my hips and doing 5 hip rotations to the left and then 5 to right. Rotate my hips by raising my leg (with a bent knee so it is at 90 degrees to my body) then I will turn my leg outwards to the side of my body. Spine * I will stretch my vertebral column by crouching down onto my knees and placing my hands on the floor reaching as far as I can. Legs * I will Stretch the Vastus Lateralis, Vastus Intermedials, Vastus Medialis and Rectus Femoris by pulling the ankle with your hand on the same side of the body keeping the knees together while maintaining the correct spine alignment. My hips should be square (I will make sure they do not twist.) If I find it difficult to keep my balance I will hold onto my ear with my other hand and focus. * I will stretch the Semitendinosus, Biceps Femoris and Semi Membranosus by placing one foot in front of the other; bend your back knee while keeping my front leg straight. Raise the hips and lean your body slightly over. After holding this stretch for 10-15 seconds, I will slowly raise the toes of my front foot so that they point towards the ceiling (I will keep my heel firmly on the ground.) Doing this will produce a full stretch down the back of the leg, i.e. Semitendinosus, Biceps Femoris, Semi Membranosus and Gastrocnemius. * I will move my legs apart (wide stance), I will then bend forwards with my hands flat to floor. * Right foot behind left at 90 degrees right leg flexed, left leg straight, bend forward to left foot. Left foot behind left at 90 degrees left leg flexed, right leg straight, bend forward to right foot. * To stretch the Adductors Longus, Brevis and Magnus both feet will be flat on the floor and facing forward. I will lean over to one side keeping the other leg straight, bend the knee at the side you are leaning over to increase the intensity of the stretch. * To stretch my Gastrocnemius I will put one foot in front of the other and bend youre your front knee. The back leg will be kept straight and the rear heel will be kept firmly on the floor throughout the stretch. This stretch is often carried out against a wall. The Gastrocnemius is stretched by flexing your elbows and moving your body weight forward. Stretch forward until you feel a gentle pull in the lower leg. * To stretch the Soleus, the front knee is bent and is pushed towards the ground, while staying over and just in front of the foot. A gentle pull should be felt in the lower one third of the leg. The knee can then be directed medially and laterally to stretch different areas. Ankles * To mobilise my ankle joint I will move the sole of the foot inwards (inversion) and then turn it outwards (eversion). * I will then move the foot downwards (away from the tibia) which is known as plantar flexion and then I will move it upwards (towards the tibia) and this is known as dorsi flexion. This mobilises the Tibialis Anterior, Gastrocnemius and Soleus.

West Side Story Essay -- essays research papers

In 1961, West Side Story, a filmed version of the hit Broadway musical that was inspired by William Shakespeare’s "Romeo and Juliet," was released to viewers, who just could not resist the energy and excitement of the movie. Thirty-eight years later, viewers, like myself, still cannot resist it. I had never seen the film, which was directed by Robert Wise and Jerome Robbins, before, but I had always wondered why people loved this multi award-winning movie so much. After viewing the film, I think that it deserved the ten Academy Awards that it won because it has withstood the test of time and it truly is a remarkable film. It still has the same flair and ability to lure the viewer into the plot as it did when it was first shown in theaters. I think that it truly is one of the best pictures of this century because it offers entertainment and an important lesson about hate as well.   Ã‚  Ã‚  Ã‚  Ã‚  West Side Story is primarily a social statement with a touching love story surrounding the social aspect of the film. West Side Story has three main themes, love, tragedy, and justice, which are brought to light throughout the course of the movie. The plot of the film involves two race-based gangs fighting to rule the same strip of street on the West Side of New York City in the late 1950’s. The film teaches a valuable lesson; a lesson about how hate can kill a person and destroy the lives of his or her loved ones. The Jets, a white gang of teenagers led by Riff, and the Sharks, the Puerto Ri...

Nelson Mandela Spiritual Biography Essay

Nelson Mandela challenged the status quo in many ways weather it was done politically, socially, or personally, in order to achieve such high goals Mandela paid many great personal expenses. Before the acts of Nelson Mandela, the country of South Africa was broken; it was plunged in a deep racism with the election in 1948. The regime of 1948 committed the crime of Apartheid which is defined as the action of committing inhumane acts of a character similar to other crimes against humanity which is committed in the context of an institutionalized regime which systematically oppresses and dominates one racial group over any other racial group or groups and commits it with the intention of maintaining that regime. Mandela would oppose the ideas of this regime and eventually play a major role in the elimination of the apartheid they worked in evil to create. In his autobiography Nelson Mandela describes his trials and tribulations on his journey to the freedom of South Africa hence the name of the book â€Å" Long Walk To Freedom†. From the time when he was young, Mandela was raised to be a leader. Nelson Mandela belongs to a cadet branch of the Thembu dynasty, which reigns in the Transkei region of South Africa’s Eastern Cape Province. When Mandela was nine, his father died of tuberculosis and the regent, Jongintaba, became his guardian. He attended many schools including The Wesleyan College in Healdtown, this is where most of the Thembu royalty went to college. Jongintaba conditioned Mandela to be a leader and these characteristics’ show during his presidency. However this leadership training was cut short by the fact that so many people of royalty face, arranged marrage. Shortly after leaving Fort Hare, Jongintaba announced to Mandela and Justice (the regent’s son and heir to the throne) that he had arranged marriages for both of them. He fled to Johannesburg in order to avoid being forcefully married and what he found was a country whose national flag was in the dictionary next to the word apartheid. Determined to change the status quo he embarked on a political campaign and joined the ANC and began practicing terrorism. He was arrested and sentenced to life in prison. He was released twenty seven years later by making the promise that he would stop participating in terrorism. He went back to the ANC and used it as his political party to run for office. He won due to the fact that he had won the right to vote for many of the black South Africans who supported him. He unified the country, most notably through rugby, but also helped to raise many of the blacks, whale not neglecting the whites, out of poverty. He is still an influential character to this day, and leads many humanitarian organizations. He is currently in the hospital due to medical troubles but he is expected to make a recovery. Starting in his early life Nelson Mandela always challenged the status quo. During this time he escaped an arranged marriage and thus beginning a life of meaningful defiance, defiance that would improve the lives of all those around him, defiance that lift a race from the depths of poverty, defiance that would end apartheid. He began his political campaign through peaceful protesting taking from the ideas of Gandhi with peaceful non- violent protest. This is shown by â€Å" I cannot pinpoint the a moment when I became politicized, when I knew that I would spend my life in the liberation struggle. To be African in South Africa means that one is politicized from the moment of ones birth , weather one acknowledges it or not.† (Long Walk to Freedom 208). He joined the ANC and on December 5 1956. Shortly after Mandela and 150 others were protesting non- violently and were arrested and charged with treason, however all of the defendants received acquittals. Mandela realized that he would need more aggressive tactics in order to end apartheid. He defied the 1948 regime which supported and strengthened apartheid in South Africa, exemplified by a biography of Nelson Mandela â€Å" The NP seized the political initiative in 1948 and retained it into the early 1950s, pushing through its agenda of apartheid legislation without seeming to pay any heed, let alone making any compromises, to the political forces arranged against it.† (Nelson Mandela 46). This quote exemplifies why Mandela abandoned his non- violent means, because the regime had total support from the white population and would not change its views in any way. In 1961 Mandela became the leader of the armed wing of the ANC and continued his defiance by violent means. Mandela described the move to armed struggle as a last resort; Due to the fact that the oppression and violence from the government was increasing despite his best efforts, this convinced Mandela that even with many more years of non-violent protest against apartheid, he could not eliminate apartheid non-violently. And in June 1961, Mandela sent a letter to South African newspapers warning the government, that if they did not meet their demands, the Umkhonto we Sizwe would embark on a campaign of sabotage. The letter demanded the government accept a call for a national constitutional convention. The demands were not met by the government and beginning on 16 December 1961, the Umkhonto we Sizwe with Mandela as its leader, launched a bombing campaign against government targets with the first action of the campaign being the bombing of an electricity sub –station. In total, over the next eighteen months, the Umkhonto we Sizwe would initiate dozens more acts of sabotage and bombings. This is shown by his quote â€Å"I do not deny that I planned sabotage. I did not plan it in a spirit of recklessness nor because I have any love of violence. I planned it as a result of a calm and sober assessment of the political situation that had arisen after many years of tyranny, exploitation and oppression of my people by the whites.† (Nelson Mandela). This exemplified his true defiance of apartheid, that he was willing to corrupt his values to achieve a goal. Nelson Mandela did not follow the status quo by any means during these years of his life. His trial also exemplifies how he did not follow the status quo. He tried to use his trial to fight apartheid but this argument did not abide so well with the white judge who was appointed by the 1948 administration. In the end he was found guilty of many crimes as stated in â€Å" Crimes Charged: (1) The commission of acts of sabotage together with the communist party; (2) conspiracy to aid or procure wrongful acts concerning the recruitment of persons for training in the preparation and use of explosives for committing acts of violence, conspiracy to commit acts of guerilla warfare, acts of assistance to military units of foreign countries invading South Africa, and acts of participation in violent revolution; (3) the execution of the common purpose of committing the acts set out above; (4) soliciting money in South Africa and abroad and disbursing those funds in the interests of their campaign† ( Great World Trials 347). Although this quote may be long and difficult to read, it is indicative evidence for what they are truly imprisoning Mandela for, to silence his defiance. After his trial and conviction and he was taken to Robben Island where he would truly begin his spiritual journey. Even the prison system in South Africa was segregated and Mandela was a D- Class Prisoner and was only allowed one visit and letter per month. However even though Mandela was in Jail his wife, Winnie Mandela continued defying apartheid shown by â€Å" All the while, Mandela’s wife, Winnie Mandela, who was both his loyal supported and respected representative on the outside, spent the decades protesting and periodically being tried, imprisoned, and banned for her political activity.†( Great World Trials 352). Mandela began a journey of knowledge gaining a Bachelor of laws from the University of London via their external program shown by â€Å" I was still in the midst of perusing my L.L.B. at the Universi ty of London. I had started studying for the L.L.B. at the University of London during the Rivonia Trial† ( Long Walk to Freedom 504). This clearly exemplifies Mandela’s defiance, that even though they locked him up he still perused his goal of ending apartheid which he found to be best served by furthering his education and gaining a law degree. Mandela also read poetry growing very fond of a poem by William Earnest Henley called Invictus. These beautiful words inspired him to not be revengeful towards the whites who put him in prison but rather to seek unity. Mandela was eventually released from jail on February 2, 1990 after he made a deal with President F. W. de Klerk who had gotten rid of the ban on ANC and other organizations like it. Upon his release from prison he rejoined the leadership of the ANC now lead by Chris Hani. Mandela gained control of the ANC in April of 1993 following the assassination of Chris Hani. By then the ANC and other anti- apartheid organizations had won the rights of the black population to vote. Mandela used the ANC as his political party to commit the ultimate act of defiance, run for the presidency of South Africa. The ANC won 62 percent of the votes in the election, and Mandela was inaugurated as South Africa’s first black president on May 10 1994. Nelson Mandela viewed this as the beginning of his journey and not the time to relax shown by â€Å" I have walked that long road to freedom. I have tried not to falter; I have made missteps along the way. But I have discovered the secret that after climbing a great hill, one only finds that there are many more hills to climb. I have taken a moment here to rest, to steal a view of the glorious vista that surrounds me, to look back on the distance I have come. But I can rest only for a moment, for with freedom comes responsibilities, and I dare not linger, for my long walk has not yet ended.† ( Long Walk to Freedom 640). Mandela had committed the ultimate act of defiance of running for president and came out victorious, the white residents of South Africa was in for some payback for imprisoning him for 27 years, at least that was the general idea carried by the white population when Mandela was elected, but Mandela had other plans. When Nelson Mandela first walked into his office as president he found many of the people who worked in his office, such as secretaries, packing up their things in anticipation of Mandela firing them. Mandela called them into his office and many thought that they were about to get fired. Instead Mandela asked them to put aside their political views and asked all of the old employees to stay and work with him. In doing this he is once again defying the status quo, which was that he would seek revenge on the whites for his imprisonment, but instead of revenge he sought unity. He unified the country in many ways most notably through rugby. He now asked others not to follow the status quo. He asked to blacks to back the previously hated Springboks, the South African Rugby Team. A movie named Invictus tells the story of this as the underdog South African team lead by the captain of the rugby team Francois Pienaar won against the favored New Zealand rugby team. This is shown by â€Å" When he took the field in a rugby uniform after South Africa won the 1995 World Cup, the virtually all white crowd chanted, â€Å" Nelson! Nelson!†.† (Nelson Mandela 142. During his reign as president Nelson Mandela virtually ended apartheid in South Africa ushering in a new era for prosperity for the country. In all Nelson Mandela was a very influential human rights activist and his work can be categorized to be as great as the work of Gandhi or Martin Luther King Jr. due to the basic human rights that he rightfully gave to so many South Africans. He also is an influential leader to this day and has his name on many charitable organizations. He defied the status quo of a country and won. In the End these words given the title of Invictus by William Ernest Henley truly reflect Nelson Mandela’s desire for unity and his capacity for forgiveness. Out of the night that covers me, Black as the Pit from pole to pole, I thank whatever gods may be For my unconquerable soul. In the fell clutch of circumstance I have not winced nor cried aloud. Under the bludgeonings of chance My head is bloody, but unbowed. Beyond this place of wrath and tears Looms but the Horror of the shade, And yet the menace of the years†¨Finds, and shall find, me unafraid. It matters not how strait the gate, How charged with punishments the scroll. I am the master of my fate: I am the captain of my soul. Works Cited Mandela, Nelson, Wyk Chris Van, and Paddy Bouma. Long Walk to Freedom. New York: Flash Point/Roaring Brook, 2009. Print. Maltz, Leora. Nelson Mandela. San Diego: Greenhaven, 2004. Print. Knappman, Edward W. Great World Trials. Detroit: Gale Research, 1997. Print. Invictus 2009. Perf. Morgan Freeman and Matt Damon. Warner Bros., 2009. BrainyQuote. Xplore, n.d. Web. 17 Dec. 2012.

Biography of Carl O. Sauer

Carl Ortwin Sauer was born on December 24, 1889, in Warrenton, Missouri. His grandfather was a traveling minister, and his father taught at Central Wesleyan College, a German Methodist college that has since been closed. During his youth, Carl Sauers parents sent him to school in Germany, but he later returned to the United States to attend Central Wesleyan College. He graduated in 1908, shortly before his nineteenth birthday. From there, Carl Sauer began attending Northwestern University in Evanston, Illinois. While at Northwestern, Sauer studied geology and developed an interest in the past. Sauer then shifted to the broader subject of geography. Within this discipline, he was primarily interested in the physical landscape, human cultural activities, and the past. He then transferred to the University of Chicago where he studied under Rollin D. Salisbury, among others, and earned his Ph.D. in geography in 1915. His dissertation focused on the Ozark Highlands in Missouri and included information ranging from the areas people to its landscape. Carl Sauer at the University of Michigan Following his graduation from the University of Chicago, Carl Sauer began teaching geography at the University of Michigan where he remained until 1923. In his early days at the university, he studied and taught environmental determinism, an aspect of geography that said the physical environment was solely responsible for the development of various cultures and societies. This was the popularly held viewpoint in geography at the time, and Sauer learned about it extensively at the University of Chicago. After studying the destruction of pine forests on Michigans Lower Peninsula while teaching at the University of Michigan though, Sauers opinions on environmental determinism changed, and he became convinced that humans control nature and develop their cultures out of that control, not the other way around. He then became a fierce critic of environmental determinism and carried these ideas throughout his career. During his graduate studies in geology and geography, Sauer also learned the importance of field observation. He then made this an important aspect of his teaching at the University of Michigan and during his later years there, he did field mapping of the physical landscape and land uses in Michigan and surrounding areas. He also published extensively on the area’s soils, vegetation, land use, and the quality of the land. The University of California, Berkeley Throughout the early 1900s, geography in the United States was mainly studied on the East Coast and Mid-west. In 1923, however, Carl Sauer left the University of Michigan when he accepted a position at the University of California, Berkeley. There, he served as the department chair and advanced his ideas of what geography should be. It was also here that he became famous for developing the Berkeley School of geographic thought which focused on regional geography organized around culture, landscapes, and history. This area of study was important for Sauer because it further enhanced his opposition to environmental determinism in that it placed an emphasis on how humans interact with and change their physical environment. Also, he brought up the importance of history when studying geography and he aligned U.C. Berkeleys geography department with its history and anthropology departments. In addition to the Berkeley School, Sauers most famous work to come out of his time at U.C. Berkeley was his paper, The Morphology of Landscape in 1925. Like much of his other work, it challenged environmental determinism and made clear his stance that geography should be the study of how present landscapes were shaped over time by people and natural processes. Also in the 1920s, Sauer began applying his ideas to Mexico, and this began his lifelong interest in Latin America. He also published Ibero-Americana with several other academics. During much of the rest of his life, he studied the area and its culture and published widely on the Native Americans in Latin America, their culture, and their historical geography. In the 1930s, Sauer worked on the National Land Use Committee and began studying the relationships between climate, soil, and slope with one of his graduate students, Charles Warren Thornthwaite, to detect soil erosion for the Soil Erosion Service. Soon after though, Sauer became critical of the government and its failure to create sustainable agriculture and economic reform and in 1938, he wrote a series of essays focused on environmental and economic issues. Additionally, Sauer also became interested in biogeography in the 1930s and wrote articles focusing plant and animal domestication. Finally, Sauer organized the international conference, Mans Role in Changing the Face of the Earth, at Princeton, New Jersey in 1955 and contributed to a book of the same title. In it, he explained the ways humans have impacted the Earths landscape, organisms, water, and atmosphere. Carl Sauer retired shortly after that in 1957. Post-U.C. Berkeley After his retirement, Sauer continued his writing and research and wrote four novels focused on early European contact with North America. Sauer died in Berkeley, California on July 18, 1975, at the age of 85. Carl Sauers Legacy During his 30 years at U.C. Berkeley, Carl Sauer oversaw the work of many graduate students who became leaders in the field and worked to spread his ideas throughout the discipline. More importantly, Sauer was able to make geography prominent on the West Coast and initiate new ways of studying it. The Berkeley Schools approach differed significantly from the traditional physical and spatially oriented approaches, and though it is not actively studied today, it provided the foundation for cultural geography, cementing Sauers name in geographic history.