Kageyama x Hinata smut/lemon/yaoi n non-smut oneshots
Epilogue pt.2 2/2 #philzafanart #ranbooart #dreamsmp #sbifanart
Today's graphic looks again at the darker side of chemistry, after the previous post on the various chemical agents used in World War 1. The present day...
For a writer, one of the most exciting explorations of archetype can be found within specific archetypal character arcs--or journeys.
Cringe is as cringe does. Even though the internet is full of wonderful things like cat pics, wholesome local news, and articles written by yours truly, it’s also home to the vast and spooky wilderness where you’ll find the most bizarre and cringe-worthy posts. And it’s the members of the ‘Cringetopia’ subreddit that bears the heavy burden of documenting the cringiest examples to share (and publicly mock!) with the world. These cringetopians have a duty to show us what to never ever do while at the same time providing us with some hilariously weird content.
Much of the following description of shoulder kinematics is taken from Zatsiorsky’s Kinematics of Human Motion as he provides an excellent description and review of this very complex topic. D…
License Image thenar eminence The intrinsic muscles of the hand are divided into three groups: (1) those of the thumb, the thenar eminence (2) those of the little finger, the hypothenar eminence (3) and those in the middle of the palm and between the metacarpal bones. The muscles of the thenar eminence are: adductor policis (transverse) adductor …
Story structure forms the foundation of successful novels. If you want to write better stories, you'll need to master this structure, starting with Act 1.
Drawsh is a free art tutorial site, covering anatomy, construction, proportion, gesture and much more!
The major plot beats in a story are interwoven with the protagonist's journey. But what is the role of the antagonist in story structure?
This resource contains the third quarter of my year-long social studies curriculum. It is a leveled resource that is perfect for use in a special education classroom. By the end of this unit students will have a solid understanding of the following social studies topics: 19. Government, 20. U.S. Government, 21. Politics, 22. Citizenship, 23. Amendments, 24. Elections pt. 1, 25. Elections pt. 2, 26. Government Assistance, 27. Testing Review pt. 1. Each of the topics are broken down into digestible pieces for special education students of all cognitive abilities. There are a range of skills covered in this resource including attending to visual stimuli, answering comprehension questions, and much more! Did you know that the first constitution of the United States was adopted in 1788? Use this resource to find out the different changes that have been made since it was first created. Need number of the day activity sheets? Click here This product includes 9 weeks worth of lesson plans. Each lesson plan comes with leveled reading passages (4 levels per topic), a vocabulary worksheet for each level, along with a mini quiz. These activities include pages for students working on tracing, copying, and even creative writing. It is perfect for small group work for all students from those who require maximum adult support (such as hand over hand), those who require moderate adult support (assistance reading text, spelling, etc.), or even your independent students who are strong readers. Don't forget to check out my properties of matter resource as well! Connect with me! Instagram Facebook
Summary Cheat Sheets Study Guides for Organic Chemistry 1 and 2. Comprehensive, beautifully crafted powerful summary cheat sheets in high-resolution PDF.
Shadow work is an incredible tool for self growth and healing. Everyone has a shadow and when we don’t know or don’t tend to our shadow, those parts of ourselves tend to run the show in an effort to be seen This is an 18 page shadow workbook with journaling prompts to help you understand yourself and release what no longer serves you. Perfect for the full moon or anytime you feel like doing some reflective work. You are able to manifest your desires quicker, run your life, attract better opportunities and live better when you’re taking care of your own self needs and inner journey.
Drawsh is a free art tutorial site, covering anatomy, construction, proportion, gesture and much more!
Now that we know that the spine is built by one vertebra above the other with it's healthy curves and properties, is time to talk about how the spine integrates with the other parts of the body. The measure in which we realize this and make it ours, we will transform our yoga practice (in case we have one) into a more mature practice, and most importantly our daily life. The spine is surrounded by many muscles and ligaments on different layers. These muscles relate the spine to the pelvis, the legs, the head, the shoulders, the arms, the chest, the groins, and the abdomen (as you can see, with the whole body). Their proper use will lead to a healthy, fluid and beautiful posture in life (I am not refering to an asana) and will spare you from future suffering. The knowledge of these muscles will take you to flex or extend your pelvis, to arch or bend your spine, to turn your shoulders, yo widen the chest, or to ground your sitting bones and grow up like a tree rooting in the earth. In between the vertebral bodies, it's possible to find some sort of cushions which pad the contact between them called intervertebral disks. When weight and pressure are too much or the discs, the semisolid content of them spills out pressing the spinal nerves and causing an awful lot of pain. The most vulnerable parts of the spine are only protected by muscles. The cervical vertebrae which "only" carry around 5 kg are surrounded by fewer and thinner muscles than the lumbar which has the whole weight of the upper body, this is the reason why inverted postures, like head balance and shoulder balance, in which the weight of the body is very much on the head and neck should be approached with lots of care so as not to damage the cervical region permanently. The lumbar portion of the spine is protected at the front by a group of muscles called the "abdominal muscles", which are mainly three: the Rectus abdomini, the Transversus abdomini, and Obliques. The back of the lumbar is protected by the Latissimus dorsi and part of the muscular system called the "Erector spinae" which is in charge of keeping the spine upright. (See picture A) Picture A. The many muscles of the back. There are very many muscles that work in the spine, but the ones we will focus on for the time being are the abdominal muscles, the Latissimus dorsi, the erector muscles, and the Iliopsoas. The Iliopsoas is a key postural muscle, it a flexor of the pelvis, that means it tilts your pelvis into the forwardbend position. It is composed by two smaller muscles (Iliacus and Psoas major). The Iliacus starts on the pelvic crest and ends on the outer edge of the femur head (lesser trochanter). The Psoas major starts at the transverse processes, bodies and disks of the lumbar vertebrae and the 12th toracic vertebra, and finishes at the same place of the Iliacus at the outer edge of the femur. (See picture B) Picture B. Iliopsoas. Note how the insertion of both muscles is on the outer edge of the femur head (EVEN IF IT APPEARS TO BE ON THE INNER SIDE, THE MUSCLES GO AROUND THE BONE!) Strengthening the Iliopsoas could tilt the pelvis into an exaggerated flexion which could cause the disks (rememer the cushions) to spill, while stretching it will take the pelvis into its "backbend paddling". One way of strengthening the Iliopsoas muscle is through "ab crunches". Paradoxically, excercising the abdominal muscles is meant to stabilize the lower back, however, according to Profesor David MacAmmond of Calgary, Canada , specialized in therapeutic yoga and kineseology, very little people who practice abdominal crunches have a healthy back due to the overstrengthening of the Iliopsoas. A good way of just excercising the abs without getting the Iliopsoas engaged is the following. 1. Lie on your back and bend your knees if needed. 2. put your hands beneath the head. 3. Try to lift your nose around 1 cm and feel your abdominals getting worked. 4. Repeat 5 times. 5. Now try to mimic that abdominal contraction without lifting your head. 6. Repeat 10 times. Through this excercise, nobody will ever develop a six pack, but that has never been the point of working the abdominal muscles. You want to protect your back, not to be a Greek sculpture with lower back pain! :) Another important muscle is the Latissiums dorsi (See picture C), which involves the movements of the arms with the spine. It also connects the sacrum with the back. Picture C. Latissimus dorsi The Latissimus dorsi is the largest muscle of the whole body. It starts at the sacrum, the spines of the thoracic, lumbar vertebrae, lower 3-4 ribs, and iliac crest, and inserts into the inner edge of the humerus (the upper bone of the arm) as shown in the picture. The fibers of the Latissimus dorsi are transverse. Transverse muscles are not meant for making small efforts for a long time, but rather for making a big short effort, therefore, the Latissimus dorsi must not engage in carrying the spine. The best way of not getting it involved is by widening it and giving space to the other deeper muscles (Erector spinae) to act. Dona Holleman proposes quite an innovative way to widen the Latissimus dorsi while sitting: she says that through the rooting (not pressing) of the outer wrist on the thighs, the Latissimus dorsi moves out of the way of the erectors of the spine. (This outer wrist point is known in Chinese medicine as the gate of heaven) The erector muscles of the spine are many and are the ones responsible for lifting the spine and keeping it up throughout your life (See picture D). Picture D. Erector spinae muscles. There is no particular way to activate this muscles since it is very hard to feel them. What I know through practice is that there needs to be widening of the Latissimus dorsi and rooting of the part which is in contact with the ground so the ground pushes your body up (3rd Law of Newton). Dona Holleman also states that one of the mantras of posture is to keep the sacrum away from the lumbar region. This is done through the rooting of the grounding part on the one hand, and the elongation of the other end on the other. One good way of excercising these muscles is to stand up straight keeping the sacrum away from the lumbar, feet at hips distance, shoulders above the hips and ears above the shoulders (Tadasana or mountain's pose), respecting all the natural curves of the spine and placing a 6-8 kg sandbag or book on top of the head. Try to lift the sandbag with your head keeping your ears away of the shoulders as much as possible while rooting the feet without pressing or blocking the knees. Feel the widening of the Latissimus dorsi and the elongation of the Erector spinae. This is the same action that takes place in most of the asanas, particularly on the standing ones. Once you have clear mastering of this concept you will be able to stand on your head which involves among a few other things, rooting the head on the floor, and elongating the feet upwards. Doing this will allow you to stay on your head for more than 10 minutes (otherwise you would be using the Latissimus dorsi!) [Do not go into head balance until you have a steady practice, and most certainly don't do it without supervision] Note how upright are these Gujarati women carrying water on their heads. Gujarati women carrying water on their heads. I hope I have given some clear and useful information. Keep tuned for more of other stuff :)
by Martin Pulido
This is probably way too much information, but I thought I would detail my experience studying for and passing (YAY!) the Aerobics and Fitness Association of America's Primary Group Exercise Certification. I found some great resources online that helped me study and gave me a good idea of what to expect. Go here, here and here to read some other people's experiences on their blogs. Also check out this write-up from Nutrition Nut on the Run. Obviously a lot has been written about successfully preparing for this test, but since words are free and knowledge is power, I'll throw in my two cents, too. If this is helpful to anyone or helps inspire someone to earn their certification, then it's worth it! Photo credit First, I originally signed up with AFAA to take the APEX course which is a day long program offered at a special price of $99. However, because of some last minute family plans, I ended up transferring to the online course, which was $299. The only upside to taking the online course was I didn't have to drive to Raleigh on a Saturday, and I found out my results immediately. I didn't attend the workshop, but from what I heard/read, the workshop is tailored to helping participants pass the exams. If you filled out the study guide and prepared for the demonstrations prior to the class, you should be fine. It sounds like the instructors go over the study guide, and specifically talk about what is going to be on the multiple choice test taken at the end of the workshop. They also practice doing appropriate exercises and stretches for the group portion. With the online class, all you have are the online videos and the study guide to go off of. I felt like I probably didn't have quite as much guidance as I would have at the workshop. If you like to ask a lot of questions and learn better face-to-face, then I would definitely suggest the workshop instead of the online course. The E-course Includes: 14 video lectures Primary Group Exercise Certification Study Guide Sample multiple-choice test questions 1 Multitraining Live study session Monitored written and practical examinations 1 year AFAA membership with magazine subscription AFAA Certified Primary Group Exercise Instructor wall certificate and ID card Other Requirements: CPR/AED certification is required before your PGE Certification is issued (Read about becoming a Citizen Responder) Submit signed AFAA Release forms 18 or older A reliable computer with high speed internet, a webcam and microphone Spare time to study (preferably without a toddler trying to "help" you) A love for fitness A Good Idea, but Not Required: Fitness: theory and Practice 2010 textbook ($69) Exercise Standards & Guidelines Reference Manual ($39) The Practical Way DVD ($20) Study, Study, Study I registered for the certification about 2 months before the original exam and workshop date. I think this gave me plenty of time to go through the textbook and completely fill out the study guide. My study guide ended up being about 33 pages typed, but it felt good knowing I had all of the information compiled in one place. Take your time and try to really understand the concepts from the study guide. I used the app Flashcard Machine to transfer all of the main tidbits from my study guide onto easy-to-study cards that I could look at right on my iPhone. I also spent some time studying the Musculoskeletal System and learning the primary muscles. I copied the image of the muscle man, whited out and numbered the titles and then had my hubbins test me. Quick, how many bones are in the human body? 206 Photo credit Luckily, I also had the advantage of getting some study and test prep tips from two friends who just recently completed their certification. It's nice to hear straight from someone what the experience is like and what to expect. Thanks Gia and Becky! You are both some rockin' hot mamas! Written Exam Make sure you schedule the written exam before the practical exam. This has to be scheduled online through a third party online proctoring service. The proctor will watch you take your test through your webcam and take control of your desktop to make sure no other windows are open while you take the test. They will ask you to do a scan of the work space and hold up your driver's license. You will have 60 minutes and there are 100 multiple choice questions on the test. In order to pass, you must get at least 80% correct. Sample test questions: When performing a squat, during the concentric contraction, _______________ occurs. a. hip extension b. ankle dorsiflexion c. knee flexion d. spinal extension * answer- a What form of exercise is designed to achieve maximum muscular involvement? a. Intermittent training b. Variable resistance c. Myofascial release d. Dynamic plyometrics * answer- b These questions belong to AFAA, and are not my property. I felt pretty confident going into the test, but it's still easy to get nervous and start second-guessing your self. If you are taking the test online, my one piece of advice would be to "skip" any questions you are not completely sure about. If you "skip" the question, you can go back to it at the end of the test, (as long as you still have time). However, if you "submit" the answer to the question, you are not able to go back and change your answer. You will find out if you passed as soon as you click the last "submit" button on the test. Good luck! Practical Exam Please keep in mind, these are just my opinions and what worked for me. Of course, you should study, watch the videos and attend the live study session. The practical exam also has to be scheduled with an instructor who will watch you via the webcam. I have to admit it was a little awkward/creepy doing exercises for a stranger on a webcam (on Valentine's Day to boot)! I could also see the other participant who was testing at the same time. She was more Zumba focused, so her moves looked way different than mine! There are 2 parts: Group Demonstration and Individual Presentation. 1. Group Demonstration Within the group demonstration you will perform an 8 minute Warm-up/Cardio/Cool Down. It is broken down into a 3 minute warm-up, 4 minute cardio session, and 1 minute cool down. Focus on incorporating at least 3 different moves into the warm up, starting with lower intensity moves and gradually increasing the intensity until you begin the cardio segment. You don't have to lead this portion of the class or speak, just perform the moves. This part feels pretty strange to do in front of the examiner on a webcam! I suggest going into it knowing 3-5 movements you plan to do and then add elements as you go along. Also, you are being graded on your ability to stay on beat to the music the examiner is playing. I am embarrassed to admit I actually googled 130 bpm and practiced, because my rhythm is not quite up to Beyonce standard! While you're there, you can also watch some videos of sample warm up, cardio and cool down moves. I experienced some technical difficulty during the practical. The sound on my computer was going in and out! AHH! This made it really hard to stay on beat, and I think I missed some of the instructions. I just kept moving the whole time. The examiner ended up calling me on my cell phone half way through the practical, so that I could actually hear her instructions. I guess this is just the risk associated with the online course and dealing with technology. Stressful, but everything turned out ok! This is what I did for the cardio portion of the practical exam: Warm-up (3 minutes) (I just kept repeating these movements until the time was up, increasing the intensity as I went.) March in place Shoulder rolls (forward and backwards) Arm circles (forward and backwards) Heel digs with bicep curls Side step Reach and pull across body High knee pulls Cardio (4 minutes) (Again, repeat the movements until time is up. Keep it simple and focus on good form and safety. If you get stuck, just keep moving. Do a grapevine or jumping jacks for 16 counts until you remember your plan.) Jog in place --> High knees Boxer shuffle--> High low punches Squats --> Squats with hamstring curl Jumping Jacks --> High knee kicks Cool Down (1 minute) (This is the shortest segment, and all you really need to do is make sure you are bringing down your heart rate and lowering the intensity.) Heel digs with bicep curl Hamstring curl March in place with arm circles March in place and Strength and Flexibility examples for 10 different muscle groups. (2 exercises for each muscle the examiner instructs and 1 stretch) Pectorals Trapezius, Rhomboids, and/r latissimus dorsi Deltoids Biceps and/or Triceps Hip Abductors and/or Adductors Gluteus Maximus Quadriceps and/or Tibialis Anterior Hamstrings and/or Gastrocnemius/Soleus Rectus Abdominal and/or Obliques Erector Spinae I went into the practical knowing exactly which exercises and stretches I was going to do for each muscle. I practiced in front of the mirror and made sure my form was correct. Again, everything I read said to keep your choices simple. This is for Group Exercise Certification, so in general, the moves need to be ones that most people could perform in a group fitness class. The examiner will say, "Please show a strength exercise for the Pectorals." At this point you will start doing your first Pec exercise for about 15 seconds. Then the examiner will ask for a second Pectoral exercise, so you'll switch into a different exercise in which your Pecs are the prime mover. Finally, the examiner will say, "Please show a flexibility exercise for you Pectorals." Yep, you got it, now you switch to a move that stretches your Pecs. This will continue until you've performed 2 strength and 1 flexibility exercise for each of the 10 muscle groups above. 2. Individual Presentation The Individual Presentation is the only portion you have to actually lead on your own. The examiner will tell you to begin, and you will have 1-2 minutes to teach a mock class an exercise or pattern of your choice. You can choose a cardiorespiratory pattern, muscle strength, or flexibility exercise. Introduce yourself, showing enthusiasm and proper voice projection Explain the exercise you will be demonstrating Explain which muscles will be involved Give proper alignment, movement and safety cues Be sure to show 3 levels of intensity. I chose to demonstrate a hip bridge. Here is what I said: "Hi, I'm Allison. Today we're going to be doing a hip bridge which is a stability exercise done in the supine position. This exercise will work your hamstrings, gluteus maximus and erector spinae. So to get started, lets get down on the floor in the supine position. Great. Your knees should be bent with your heels on the floor, and palms down at your side. Keep your head, neck and spine in neutral alignment, push through the heel and press your hips up. This is level one. You should feel your glutes engaged and your shoulders are stable. If you want to take it to level 2, raise your arms up towards the ceiling. This makes it more challenging to stabilize since less of your body is on the ground. Continue to breath and maintain that neutral alignment through your head, neck and spine. Great. If you want a further challenge, for level 3 we'll raise the left foot off of the ground. Keep your knees close together and push through the right heel, so you feel your glutes engaged. Don't forget that neutral alignment of your spine and remember to breath. Feel free to take it back down to level 1 or 2 if level 3 feels too challenging and you can't maintain proper alignment." This part made me really nervous, but honestly, it went by really quickly. Practice your presentation and make sure you can get in all 3 levels within the 2 minute time limit. The examiner won't tell you if you passed or not at the end of the practical. You should receive an email within 1-2 days. Whew! That was a lot! Sorry if that seemed to go on and on and on! I hope some people find this information to be helpful if you are considering taking the Primary Group Exercise Certification. I am so thrilled to have successfully passed, and I am excited to begin this next step as a Stroller Strides Instructor. Let me know if you have any questions!
