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KIN 0023 - Tai Chi

http://catalog.sierracollege.edu/course-outlines/kin-0023/

Catalog Description DESCRIPTION IS HERE: Formerly known as PHED 14 Hours: 36 activity per unit Description: Ancient Chinese martial art that improves balance and coordination, promotes health, and reduces stress. Emphasizes meditation in motion and self-defense. Focus on mind/body harmony through balancing body energy (chi). (CSU, UC-with unit limitation) Units 0.5-2 Lecture-Discussion Laboratory By Arrangement Contact Hours 18-72 Outside of Class Hours 18-72 Course Student Learning Outcomes Identify and evaluate the effects of martial arts on human anatomy. Demonstrate and apply the various breathing techniques in movements and postures of the form. Analyze and demonstrate the effects of proper postures and methods of opening and closing joints, ligaments, muscles and cells of the body for maximum energy flow. Formulate and present the basic self defense strategies. Identify and explain on both the defense training and health benefits found in the practice of Tai Chi. Course Content Outline I. Introduction to Tai Chi A. History of Tai Chi B. Basic schools C. Religious influences D. Rituals of respect in the martial arts E. Tai Chi in today's world F. Benefits of Tai Chi G. Before You begin: contraindications II. The stages of learning A. The memory of the mind B. Muscle memory 1. Sequence 2. Flow 3. Fine articulation C. Levels of the mind-body connection 1. Blocks to action 2. Levels of consciousness a. Conscious mind b. Subconscious mind c. Super-conscious mind 3. Focus/concentration 4. Memorization 5. Meditation in motion III. Anatomical considerations A. Developing the practitioner 1. Muscle function 2. Strength 3. Relaxation 4. Striking power 5. Speed 6. Nervous system a. Improving response time b. Calming the nervous system 7. Respiratory system a. Effects of breathing properly b. Effects of breathing on muscle contraction c. Breathing techniques d. Principles of choreographing breathing to movement e. Discovering Chi through breathing: Qigong i. Visualization of chi flow ii. Dantien/Hara concept iii. The Eight-piece Brocade B. Applied anatomy: target areas 1. Vital organs 2. Nerve centers 3. Joints 4. Pressure points IV. The importance of basics A. Basics 1. Stances 2. Blocks 3. Strikes 4. Kicks 5. Specialized moves and methods B. Basics in motion 1. Sequence flow 2. Tai Chi walking C. Analytical study of motion 1. Direction a. Front b. Back c. Right side d. Left Side e. Above (up) f. Below (down) 2. Method a. Linear b. Circular 3. Path a. Horizontal b. Vertical c. Diagonal 4. Dimension a. Height b. Width c. Depth 5. Angle a. Measure of degree V. Tai Chi Form: Yang Long Form VI. Self Defense A. Basic self-defense principles 1. Environmental awareness 2. Nature of the attack a. Grabs and tackles b. Pushes punches c. Kicks, holds and hugs d. Chokes and locks e. Weapons f. Multiple attackers g. Combination attacks 3. Position of attacker and defender 4. Available targets VII. Principles of Chi Sao/Sticky Hands/Push Hands A. Leverage B. Reflexes C. Sensitivity D. Timing E. Coordination F. Positioning G. 8 Gates H. 5 Steps I. 8 Gates from stationary stance J. 8 Gates with 5 Steps K. Changing height, depth, width L. Freestyle VIII. Practice of techniques derived from the Form IX. Primer of practical beginning self-defense techniques X. Functional ADL Assessment A. Test at beginning and end of semester 1. Static balance (timed, one leg stand) 2. Dynamic balance (based on modified BASS Test) 3. Aerobic endurance (ex. timed run measuring distance) 4. Lower body strength (ex. 30 sec sit stand count) 5. Upper body strength (ex. number of correct arm curls in 30 sec.) 6. Lower body flexibility (ex. hamstring stretch floor) 7. Upper body flexibility (ex. back scratch) Course Objectives Course Objectives 1. Identify and elucidate on the defense training, health benefits, and balance improvements, found in the practice of Tai Chi; 2. Relate orally the benefits of Qigong practice, aka Energy Work, to performance of the form; 3. Compare and contrast Tai Chi Chuan to Asian culture and philosophy; 4. Debate the role of respectful behaviors employed in a martial arts class to their individual customs; 5. Describe the history of Tai Chi Chuan and contrast three of the major styles of Tai Chi Chuan; 6. Differentiate and integrate presented learning techniques into their individual learning style; 7. Illustrate the Tai Chi Yang Long Form applying various breathing techniques 8. Analyze and demonstrate the effects on human anatomy through practice of proper postures and methods of opening and closing joints, ligaments, muscles and cells of the body for maximum energy flow; 9. Develop basic skill level of Chi Sao, also known as Sticky Hands or Push Hands, a useful training tool for developing the ability to read the energy flow of the opponent. Methods of Evaluation Projects Reports Skill Demonstrations Reading Assignments 1. Read Chapters In Tai Chi Chuan: The Complete Form Qigong, compare the authors views with material included in the instructors handouts. 2. Read Chapters Tai Chi Chuan: The Complete Form Qigong and evaluate how you would incorporate the movement technique described in the text with a Tai Chi movement sequence. Writing, Problem Solving or Performance 1. In a three to four page essay, evaluate a technique of the form, describing its sequence and application to an opponent. Include the attack, the targets, the intended effect on the targets, and the reactionary positions of the opponent. Note the breathing pattern, stances, names of hand positions, and major concepts and principles employed. Compare and contrast the differences in method of execution while practicing the form versus while implementing the selected technique on an attacker. 2. In a five-page paper, describe various methods to develop Chi. Cite 4 sources. Class lecture notes and internet research may count as one source each. Describe your implementation of these methods while practicing the form; while practicing a technique with an opponent; upon awakening; upon retiring for bed, and in a high stress situation. Note the effects of the practice on your mind, body, and performance. Be sure that your paper includes an introduction, body and conclusion and that it has been thoroughly proofread for grammatical errors and misspelled words. Other (Term projects, research papers, portfolios, etc.) Methods of Instruction Activity Distance Learning Other materials and-or supplies required of students that contribute to the cost of the course.