The Warm-up…Why?

Whilst some injuries are unavoidable, many are the result of your body not being prepared for what you are asking it to do. There is an unwritten law among both elite athletes and casual exercisers that a warm-up before exercising is an important part of injury prevention. 

Wilson Men's Woven Performance Warm Ups,White/Black,MediumThe body needs to be thoroughly warmed up before any set exercises take place if they are to be carried out as successfully and safely as possible. Although putting on an extra layer of clothing or turning up the heating in the studio may mean the performer feels warm, this does not have the same effects on the body. 

A good warm-up is a group of exercises performed immediately before an activity that provides the body with a period of adjustment from rest to exercise. It is designed to improve performance and reduce the chance of injury by preparing the dancer mentally as well as physically. 

A warm-up should have the following beneficial effects

To make the muscles more stretchy. This allows greater movement at the joints and reduces the risk of injury. Muscle elasticity depends on how much blood is running through it, so cold muscles with little blood in them are more likely to become injured or damaged. Think of muscle being like a blob of Blu-tack. When Blu-tack is cold you can stretch it so far and then it will snap. But when Blu-tack is warm you can stretch and stretch it and it feels gooey. So it is with your muscles – it is simply the warm blood rushing through the muscle that warms it up on the way past and makes the muscle fibres more elastic. It’s a bit like the hot water in the radiator heating up the whole of a room.
Dynamic Tennis Warm-Ups DVD - Better Preparation for Better Performance To make your breathing faster and deeper. This allows more oxygen to be breathed in and more carbon dioxide to be breathed out. If you have warmed up well you will feel less ‘out of breath’ in the exercise that follows than if you try it from ‘cold’.
To make your heart best faster and stronger. This delivers more oxygen and glucose to the muscles. Oxygen and glucose are used as fuel to make energy, and then the muscles use this energy to create movement.
To increase the internal body temperature. Capillaries in the skin will dilate (open up) and so you will look more pink, or even red. You will also start sweating as the intensity of the exercise increases. The reason you sweat is to lose heat so that your body does not become dangerously hot inside.
To allow your nerve fibres to work more efficiently. Messages carried down from the brain go to muscles, so these muscles will react faster and in a more co-ordinated way. Messages carried up to the brain tell it about what is happening in the muscles and joints. The brain can then react by telling the muscles to work in a certain way, and so many potential mistakes and injuries are avoided.
To allow time to focus.This means the performer can concentrate on the exercise to follow, and if you are less distracted then you are less likely to have an accident.
TAI CHI EXERCISES FOR SENIORS--WARM-UPS, FLEXIBILITY EXERCISES, CHI-GUNG & TAI-CHI FORM with master BOB KLEIN (VHS TAPE-2000) To increase the range of movement available at joints.This is due to an increase in the elasticity of the tendons, muscles, ligaments and other connective tissues. So, for example, you may find that your kicks are higher after a warm-up than before.
To redistribute blood to where it is needed. Blood is diverted away from some areas of the body (e.g. gut) and into other areas (e.g. muscles and skin). This happens suddenly when we have a sudden shock, such as nearly hitting a car when riding a bicycle, or nearly slipping over on icy ground. After these, our legs tend to shake and feel wobbly, and we often feel ‘sick’ in our stomach. But if these same changes happen more slowly (as in a warm-up) then this is not a problem.

MPEG Streamclip Tutorial – Part 1

“MPEG Streamclip is a powerful high-quality video converter, player, editor for MPEG, QuickTime, transport streams, iPod. And now it is a DivX editor and encoding machine, and even a movie downloader.

You can use MPEG Streamclip to: open and play most movie formats including MPEG files or transport streams; edit them with Cut, Copy, Paste, and Trim; set In/Out points and convert them into muxed or demuxed files, or export them to QuickTime, AVI, DV and MPEG-4 files with more than professional quality, so you can easily import them in a DVD authoring tool, and use them with many other applications or devices.
Supported input formats: MPEG, VOB, PS, M2P, MOD,VRO, DAT, MOV, DV, AVI, MP4, TS, M2T, MMV, REC, VID, AUD, AVR, VDR, PVR, TP0, M2V, M1V, MPV, AIFF, M1A, MP2, MPA, AC3, …” (taken from the Squared 5 website)

What does this mean for the casual video editor? Basically this handy piece of software can take nearly any piece of video you wish to feed it and you can bend it to your will. Want to cut out an embarrassing fall? Reuse a piece of footage for a montage? Remove the audio to add your own later? You can do that.

Where to begin?

First and foremost, you should download MPEG Streamclip. It can be found at, for both Windows and Mac versions. While these tutorials will be for the Windows version, should be able to easily follow along on a Mac as well.

Additional software requirements:

*The Windows version of this software requires Windows XP, Vista, 7, and possibly 2000. If you are running an older version of Windows this software MOST LIKELY WILL NOT WORK*

*For MPEG-2, you have two options. You can use Apple’s official Quicktime software and pay for the MPEG-2 playback component ( or you can use version 1.81 of the KL Quicktime Alternative located at (later versions may be compatible but I am not sure)*

*If you want to use DivX files, you will need to install 3vix ( and have upgraded to Windows Media Player 10 or higher. (This guide uses WMP 12)*

Downloading & Installing MPEG Streamclip, KL Quicktime Alternative, and 3vix

Downloading is a breeze from their website, two clicks and you are there.

This will give you a .zip file that you can open with winzip, winrar, or any other similar program. Extract these files to somewhere you can find them, maybe even your desktop!

Optional Installations

KL Quicktime Alternative
When you install it, be sure to enable the checkbox “Additional plugins”, otherwise the MPEG-2 decoder will not be installed. You can choose either the full or the lite version.

If you already have iTunes and/or QuickTime installed, you can replace Apple QuickTime with QuickTime Alternative without causing problems to iTunes. Just start the QuickTime Alternative installer, and choose to uninstall Apple QuickTime before installing QuickTime Alternative.


Download, run the exe, and install to the default directory.

Running Windows 7, I ran into issues experienced by many others online. First I had no audio for my video, and then I had no video for my audio!

To avoid this, I’ve discovered you need to install 3vix last.

Running MPEG Streamclip for the first time

Congratulations! You have installed MPEG Streamclip and are ready to edit videos!

Exploring MPEG Streamclip – What Can We Find?

Using MPEG Streamclip – Loading a Video

So now that we’ve taken a quick glance at the menu options, what can we do? Let’s start by loading up a video.

If you choose to open from your computer:

If you choose to open from a URL:

Lastly, if you choose to pull video from a DVD:

***This part may take a few attempts to find the proper video clip***

Technologies That Amplify And Provide Sound

1. Hearing Aids
MDHearingAid Acoustitone MAX Hearing Aid
There are dozens of kinds of hearing aids; they can be worn behind the ear, in the ear, or on the body, or they can be incorporated into eyeglass frames.
Can be worn in one ear (monaural) or both ears (binaural)
Picks up sound, magnifies its energy, and delivers this louder sound to the user’s middle ear.
Hearing aids make sounds louder, but not necessarily clearer.
Children who hear sounds with distortion (alteration) will still experience distortion with hearing aid.
Even the most powerful hearing aids generally cannot enable children with severe and profound hearing losses to hear speech sounds beyond a distance of a few feet.
In all cases, the wearer of the hearing aid, not the aid itself, does most of the work in interpreting conversation.
The earlier the child can be fitted with an appropriate hearing aid, the more effectively he will learn to use hearing for communication and awareness.
To derive the maximum benefit from a hearing aid, a child should wear it throughout the day. Residual hearing cannot be effectively developed if the aid is removed or turned off outside the classroom.
Hearing aids offer minimal benefit in noisy and “echoing” classrooms.
2. Assistive Listening Devices
Sennheiser Set830 TV Wireless Infrared Stereo Assistive Listening System (Brown/Black)Group assistive listening devices can solve the problems caused by distance, noise, and “echo” in the classroom.
A radio link is established between the teacher and the children with hearing loss, with the teacher wearing a small microphone transmitter (near the lips) and each child wearing a receiver that doubles as a personal hearing aid.
An FM radio frequency is usually employed, and wires are not required, so teacher and students can move freely around the classroom. The teacher does not have to be 6 inches away from the child’s ear at all times.
3. Cochlear Implants
Cochlear implant bypasses damaged hair cells and stimulates the auditory nerve directly.
Four basic parts:
Ø  External microphone – picks up sound from the environment
Cochlear Implants: What Parents Should KnowØ  External speech processor – selects and arranges sounds picked up by the microphone
Ø  Transmitter and receiver/stimulator – receives signals from the speech processor and converts them into electrical impulses
Ø  Electrode – collect the impulses from the stimulator and send them directly to the brain via the auditory nerve
Does not restore or create normal hearing. However, it gives a deaf person a useful auditory understanding of the environment and helps him or her to understand speech.
When coupled with intensive post-implantation therapy, cochlear implant can help young children acquire speech, language, developmental, and social skills.
Those with cochlear implant have significant improvements in speech perceptions, speech production, and language skills compared to peers without cochlear implants.
Earlier implantation seems to yield better outcomes.

Issues Surrounding The Cochlear Implant:

Ø  The cost may be prohibitive for many individuals ($30,000)
Ø  Extensive auditory training therapy is required, especially for the very young.
Ø  Attitude of the individual may be a determining factor.

Advantages Of The Cochlear Implant:
Ø  Can restore a lot of residual hearing to help the individual communicate more effectively.
Ø  Can enhance the language development of young children.
Ø  Can enable the individual to function more independently in life.
Ø  Can make a major impact of the child’s educational placement.

Supports and Technologies that Supplement or Replace Sound
1. Interpreters
An interpreter signs the speech of a teacher or other speaker for a person who is deaf.
The role of the educational interpreter (also called as educational transliterator) made it possible for many students with hearing loss to enroll in and successfully complete postsecondary programs.
The duties of a school interpreter may include:
Ø  Tutoring
Ø  Assisting regular and special education teachers
Ø  Keeping records
Ø  Supervising students with hearing loss
2. Speech-to-Text Translation
This technology is used to increase deaf students’ access during live presentations, such as public or classroom lectures.
This technology is known as the computer-aided speech-to-text translation.
A trained “captionist” types the teacher’s lecture and other students’ comments into a laptop computer using a shorthand code. Special software translates the code (e.g. typing “kfe” produces “coffee”), and the text is instantly displayed on a screen or a student’s personal laptop computer monitor.
This is not done “word to word”…but the translation is kept as close as possible to the original.
This technology allows students to keep a hard copy of the lecture. They can also print the hard copy for study as notes.
3. Television Captioning
Captioned TV programs – printed text appears at the bottom of the TV screen, similar to watching a film with subtitles.
Research found that deaf students comprehended more of scripts (captions) that were accompanied by video that they did by reading the scripts alone. Visual stimuli provide essential information deaf viewers can use to improve their comprehension. This can also advance and enhance their reading skills.
4. Text Telephones
Sending immediate messages over conventional telephone lines in “typed” or “digital” form.
Text Telephones (TT) enable the user to send message over telephone lines to anyone else who has a TT.
5. Alerting Devices
Special devices to alert the deaf to certain sounds or events in the environment. Sound-sensitive switch being attached to…
Ø  A flashing light
Ø  A vibrator
Also the use of “hearing-ear dogs”…that alert a deaf person to important sounds in the environment.

Five Steps To Positive Body Image

Healthy Body Image Subliminal CDIt happens often that even though we are experts in a field, we hesitate to put our thoughts forward. We attribute it to stage fright, or sometimes just to the fact that we are introverts or some such thing. Often we do not understand the root cause, which might be as simple as an inability to be comfortable with our own body. We may see ourselves as too fat or too thin, or maybe worried how we will appear on stage. This can be easily remedied with a few tips – now again, this is not going to work for all, but may help you to overcome some components of an otherwise easy problem to solve.
One list cannot automatically tell you how to turn negative body thoughts into positive body image, but it can help you think about new ways of looking more healthfully and happily at yourself and your body. The more you do that, the more likely you are to feel good about who you are and the body you naturally have.

1. Enjoy Your Body – 

Just think of all the things your body does for you! You can walk, Run, Jump, even dance (I am awkward at that)! Every day, you dream, you laugh, and each day your body takes you closer to your dreams, your desires. Without your body, could you experience the pleasures of sex, of food, of  feeling the soft texture of the skin of your spouse/girlfriend/boyfriend? Appreciate all that your body can do.

2. List 10 things you like about yourself

This needn’t be about your body. Just the fact that you have these 10 things working for you, will get you into a positive frame of mind, and achieve greater things. Things that you like about yourself maybe anything – from the way you care for your family, to the fact that you may have a lot of patience. These things are often overlooked when we see only our deficiencies. After you make this list, read it often, and add new points as you become aware of more good things!

3. Beauty is a state of mind, not a state of your body –
Fat Chicks Rule!: How To Survive in a Thin-Centric World
Trust me, this cliche is really true. When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful regardless of whether you physically look like a supermodel. All the adverts with slim models, are just an eyewash. They represent only about 20% of the population.

4. You are a unique package –

You may have some deformity of one body part. Does that make you incomplete in any way? Look at yourself as a whole person. When you see yourself in a mirror or in your mind, choose not to focus on specific body parts. See yourself as you want others to see you — as a whole person.

5. Get Positive Surround-sound

Ten Powerful Phrases for Positive PeopleIt is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of liking yourself just as you naturally are. Does your mother like you any less because you are not the perfect child as projected by the world? Does it not make you feel good, when despite your many shortcomings she appreciates every little thing you do and even encourages you? Positive friends are like your mother, they will appreciate you for what you are and will not worry about your shortcomings. So Surround yourself with positive people.