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group project

30 May

the videos are working as .flv on the air to mobile test but will not appear on screen on to the android phone when the app is published to it So i have decided to try and convert the exercise videos once again to .Mp4 to see if it will work

New Script

25 May

my script had to be resubmitted and here is my section

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Audio

There are a number of options for audio in Tremble Training such as the buttons on the app I intend on having simple click sounds for the buttons. I was researching online and found a website.

 

https://play.google.com/store/apps/details?id=com.tmsoft.soundeffects&hl=en

 

This website allows you to listen to sample audio tracks that are used in apps from the normal click sounds to novelty sounds I found this site very useful.

 

I listened to a lot of the sample sounds on this website but before I started to even think about making anything, I had to work out exactly what I needed a audio for and what sound would best suit each section in tremble training.

 

1.    When the logo appears on screen

2.    Clicking on the buttons

3.    Midi track in the videos e.g. step test & chest test

4.    Audio on wobble boards

5.    Reward sound if exercise completed

6.    Record voice over’s

7.    Edit voice over’s

8.    Edit voice over’s in exercise video’s

9.    Convert all finished video from .mov to .flv for flash

 

The programs and equipment that I am going to be using for the creation of the audio for tremble training are ‘Pro Tools’ and a handy pc version, ‘Audacity’. I will be using a zoom recorder to record all the voice over’s that will be needed for tremble training. For editing the audio on to the exercise videos I will be using the program Final Cut Pro. I will be setting up midi tracks in Pro Tools to make original sounds for tremble training. I now had my list of the audio sounds that had to be made and I had the computer programs to create them the only thing left to do was to research what kind of sounds I have to make, the first being the sound for the logo appearing on the opening screen.

 

 

Sound for Logo

This is the logo for our app Tremble Training. Now, my job is to come up with a suitable sound for when this appears on the phone app screen on the opening page. After talking with the programmer in our group we decided that we would leave the logo sound till the end and, if he had time to animate the logo, we would use the logo sound.

 

Buttons

After doing research on other apps in the fitness market, I discovered that many of the applications that I researched either had a simple click sound for their buttons or sound at all. I decided that a simple click sound over the buttons would be better than having no sound at all.

 

Stamina Section Step & Chest Test

Now it was time to look at the sounds that we were going to be needed for our exercises, for example: the ‘step’ and ‘chest’ test. The Step Test and chest will be used in the stamina section of the mobile app measurement of fitness, and your ability to recover after a strenuous exercise. The more quickly your heart rate returns to resting, the better shape you are in. For this test there has to be a certain ‘beat’ running at the same rhythm for as long as our expert recommends. I have to make a midi track that will content a beat that will be easy for the user to follow as they step up and down trying to keep the rhythm of the beat. I will be making four levels of theses midi tracks with level 1 been a slow rhythm and gradually getting quicker in each level. I have to design a sound in midi that the user will be able to follow and keep their rhythm.

 

Balance Section Rocker & Wobble Board

The next exercise I had to look at was the sounds needed to help the user when they are trying to master the balance section of tremble training which included the rocker and wobble boards. For the rocker board exercises the user would be moving the board from side to side and from front to back. To indicate that the user was doing the exercise correctly I am going to design a ding sound in Pro Tools using midi. When the user hears the ding it will indicate that they are doing the exercises correctly if they hear no sound it will indicate they are doing it incorrectly.

Here is an example of a rocker board the user would be using in tremble training.

 

 

 

 

The wobble board exercises are more difficult for the user than the rocker board exercise. The user will be trying to do some are the same exercises “side to side and from front to back” but there will have to be a little more audio to help the user. We had a group meeting about this because we had to try and come up with sounds that would help the user and not just put the user off. We came up with solution if the user is doing the exercise correctly and moving in the right direction, they will hear the ding sound, indicated they are doing the exercise correctly. If they are going the wrong way and off centre they will hear a deep base sound that won’t be loud enough to put the user off, it will just be a indication to the user that they are doing the exercise incorrectly and may need to was the tutorial video again.

Here is an example of a wobble board the user would be using in tremble training.

 

 

 

Reward Audio on Completion of Levels

The reward voice over is what the user will hear when they complete each level of tremble training. I will use the zoom recorder to record the voice over. I intent for the voice over to simply say, “Congratulations you have completed level () in Tremble Training”. The zoom recorder I will be using is a H1 Zoom. Because both microphones are arranged on the same axis, they are equidistant the result is great stereo recordings.

 

 

 

 

Voice Over’s for exercise videos

The voice over’s will be recorded by me using ‘zoom recorder’. The zoom recorder I will be using is a H1 Zoom. Because both microphones are arranged on the same axis, they are equidistant the result is great stereo recordings. The voice over’s will be done by are fitness expert Kevin Prunty who is currently a lecture in the NTC (National Training Centre) I will be recording are expert as he gives instructions on how the user is to complete every exercise in tremble training.

 

Voice Over’s to be recorded

 

1.    Introduction to Tremble Centre

 

2.    Introduction to Balance section

 

Balance Level 1

3.    Exercise 1 Rocker board Front to back

4.    Exercise 2 Rocker board Side to side

5.    Exercise 3 Wobble Board Stationary

 

Balance: Level 2

6.    Exercise 4 Rocker board Stationary Single leg

7.    Exercise 5 Wobble board Front to back

8.    Exercise 6 Wobble board Side to side

 

Balance: Level 3

9.    Exercise 7 Rocker board Front to back Single leg

10.Exercise 8 Rocker board Squat

11.Exercise 9 Wobble board Stationary Single leg

 

Balance: Level 4

12.Exercise 10 Wobble board Front to back Single leg

13.Introduction to Flexibility section

 

Flexibility: Level 1

14.Exercise 1 Calf

15.Exercise 2 Hip Flexor

16.Exercise 3 Hip Rotators

17.Exercise 4 Quadriceps

 

Flexibility: Level 2

18.Exercise 5 Abductors

19.Exercise 6 Hamstring

20.Exercise 7 Side bend

21.Exercise 8 Traps

 

22.Flexibility: Level 3

23.Exercise 10 Adductors

24.Exercise 11 Lower Back

25.Exercise 12 Neck

Flexibility: Level 4

 

26.Exercise 13 F4 Chest

27.Exercise 14 F4 Laths

28.Exercise 15 F4 Shoulder Over

29.Exercise 16 F4 Shoulder Under

30.Introduction to Stamina section

 

Stamina: Level 1

31.Exercise 1 level 1 Step & Chest test

32.55% Max Heart Rate

 

 

Stamina: Level 2

33.Exercise 2 level 2 Step & Chest test

34.65% Max Heart Rate

 

Stamina: Level 3

35.Exercise 3 level 3 Step & Chest test

36.75% Max Heart Rate

 

Stamina: Level 4

37.Exercise 4 level 4 Step & Chest test

38.85% Max Heart Rate

 

Edit Audio

When recording the audio on the zoom recorder you most leave yourself a few seconds of free time at the start of the recording s that it will be easy to edit. I will tell my expert that in 5 seconds in can being talking, I will then press record my expert will wait the 5 seconds and any noise that I may have made pressing the record button or sitting back down on my seat can be easily edited out. I will repeat this process at the end of the piece when the expert is finished talking. For editing the audio the program that I would like to use is Pro Tools. Pro Tools is a digital audio workstation for OS X, developed and manufactured by Avid Technology. It is a very powerful program that gives the best results if effects are needed editing audio. But because I am not always going to have accesses to the Mac Lab that contains Pro Tools I have downloaded a PC program that will edit the audio the same way Pro Tools would but I will not be able to put effects on to it if they are needed, this program is ‘Audacity’. Audacity is a free digital audio editor and recording application, available for Windows, Mac OS X, Linux and other operating systems. It is just as good as Pro Tools when it comes to editing audio and I was not planning on putting any effects on the voice over’s so I think I should be ok.

 

Edit Audio over Exercise Video’s

When all audio is complete and edited it will be time to edit over the exercise videos that will be created. The program that I am going to do this on will be Final Cut Pro. Final Cut Pro is a non-linear video editing software and will allow me to log and transfer video to my hard drive (internal or external), where it can be edited, processed, and output to a  variety of formats. I will be importing the exercise videos when thay are completed and then the audio that I have to recorded and trying to edit them in a way that the instructions that are expert is giving to the user will make sense on the video and not be confusing to the user to understand.

 

Converted all finished video from .mov to .flv for flash

I have done some research on this and it is not as easy as you might think. If the finished edited videos with my audio edit over them are under 100mb then there will not be a problem, there are plenty of free online converters that I can use. But if they are over 100mb which I predict they will be it is going to be more difficult but after doing a little research online I figured out a way of doing it without paying.

 

1.    First thing I have to do is set up a youtube channel for tremble training.

2.    Next I will have to upload all finished videos to this you channel

3.    When all finished videos are on youtube you most copy each video link one at a time

4.    Next I will have to visit http://www.ixconverter.net/

5.    Paste the link into its search bar on the top of the page

6.    Click .flv underneath the search bar

7.    Then just click covert

8.    When it is done grabbing the video click download

9.    When you do this it brings you to a plane screen where you can click anywhere and then skip ad will appear in the corner click the skip ad sign and the download will start.

 

At the moment this the only way I have found to convert files that are over 100mb to .flv for free, I will continue to keep looking for an easily way but if it has to be done this way then so be it.

 

In conclusion all of my 9 sections are very doable with editing the audio from our expert over the finished video and to be the hard part to accomplish, due to the fact that the audio will have to try and match what is happening in the video. I am looking forward to the challenge of completing it.

Group Project

25 May

I have now converted all edited videos to .mov and .flv as requested by the programmer Kevin

Group Project

25 May

all edited audio for exercise videos is completed i did this in the program Final Cut Pro

Group Project

25 May

all recordings finished and edited for balance and flexibility the script was

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Dialogue instruction for Tremble Training

 

Tremble Centre

 

To become a tremble titan you must pass the 4 challenges for balance, stamina and flexibility. Only when you pass the all the challenges at a given stage can you progress to the next! This is not a challenge you will easily achieve, but with work and determination you will succeed, enjoy trembling.

 

Balance: Level 1

 

Introduction

 

Hello, as this is you’re first balance exercise, I want to explain a few things. After watching the tutorial video and one you feel comfortable in the training exercise press  go on the phone. You will have 10 seconds to position the phone on the board’s nonslip mat and stand on the board before the exercise starts. Always place the phone with its’ top pointing in the direction you are facing. The position of the phone, feet and board varies with each exercise so pay attention to the tutorials before commencing. Continue each exercise as long as you can maintain a steady rhythm of movement and balance on the board. If you start to make mistakes, stop, have a break and proceed to the next exercise.

 

Exercise 1

 

You’re first exercise is the 2 feet, front to back rock.  The aim of this exercise is to improve your balance in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

Exercise 2

 

This exercise is the 2 feet, side to side rock. The aim of this exercise is to improve your balance in the frontal plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other foot.

 

Exercise 3

 

This exercise is the 2 feet, wobble balance. The aim of this exercise is to improve your balance in all planes including the for the first time your transverse plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks! But you will consistantly improve until you are ready to take the test! Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Balance: Level 2

 

Exercise 4

This exercise is the 2 feet, front to back wobble. The aim of this exercise is to improve your balance in all planes while moving in the sagital plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks!  Once you have watched this tutorial and are confident in attempting the exercise. Press Go. Place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Exercise 5

This exercise is the 2 feet, side to side wobble .The aim of this exercise is to improve your balance in all planes while moving in the frontal plane. This is the toughest of the tasks so far so persevere. You are not expected to accomplish this for a few weeks!  Once you have watched this tutorial and are confident in attempting the exercise, Press GO. place the phone on the non slip mat in the centre of the board, positioned as in the video. Place one foot on the board followed by the other.

 

Exercise 6

This exercise is the Single leg, rocker balance. The aim of this exercise is to improve your balance on one leg. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Balance: Level 3

 

Exercise 7

This exercise is the Single leg, front to back rock. The aim of this exercise is to improve your balance on one leg, while moving in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Exercise 8

This exercise is the Single leg, wobble balance. The aim of this exercise is to improve your balance on one leg. Once you have watched this tutorial and are confident in attempting the exercise, press go. Place the phone off – center on the non slip mat, positioned as in the video. Position one foot in the center of the board.

 

Exercise 9

This exercise is the 2 feet, rocker squat.  The aim of this exercise is to improve your balance in the sagital plane while performing a squat. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

Balance: Level 4

 

Exercise 10

Single leg, front to back wobble. The aim of this exercise is to improve your balance in all planes on one leg while moving in the sagital plane. Once you have watched this tutorial and are confident in attempting the exercise, press Go. Place the phone on the non slip mat in the centre of the board. Place one foot on the board followed by the other foot as you can see in this video.

 

 

Flexibility: Level 1

 

Exercise 1

This excercise aims to develop flexibility in  the Hip flexors. It
 starts in the kneeling lunge position on the mat as shown. Gently shift the front knee forward, Keeping the body upright until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling the back knee forward against the fixed resistance of the floor for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax move the front knee forward until you find a new first sign of resistance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 2

This exercise aims to develop flexibility in the Hip rotators. Start by lying on your back on the mat as shown.  Gently bring one knee towards the opposite shoulder until you find the first sense of resistance to that movement. Keep both sides of your pelvis on the mat. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle against the fixed resistance your hands as if trying to return the leg to the floor, for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax bring the knee closer to the shoulder forward until you find a new first sign of resistance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 3

This exercise aims to develop flexibility in  the calf at the back of the leg. It starts in the standing lunge position on the mat as shown. Gently shift the front knee forward, Keeping the body upright until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pushing the toes against the fixed resistance of the floor for 10 seconds, keeping the heal on the ground at all times and feet facing forward. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax move the front knee forward until you find a new first sign of resistance. If your front knee passes your toe, lengthen your stance. Rest here for 10 – 30 seconds.  You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 4

This exercise aims to develop flexibility in  the quadriceps at the front of the thigh. It starts in the side lying position on the mat as shown. Gently bring the top knee forward, keeping the rest of the body in line. Hold your ankle with your top hand and slowly bring your leg back with the knee fully flexed until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pushing the ankle against the fixed resistance of your hand for 10 seconds, the rest of the body in line and without arching the back excessively. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax bring the top knee backward until you find a new first sign of resistance.  Rest here for 10 – 30 seconds. Repeat the process again. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Flexibility: Level 2

 

Exercise 5

 

This exercise aims to develop flexibility in the Hamstrings at the back of the thigh. It starts in the kneeling lunge position on the mat as shown, straighten the front leg. Gently hinge forward from the hip without rounding the back, until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling heel back against the fixed resistance of the floor for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax hinge forward from the hip until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 6

 

This exercise aims to develop flexibility in the Hip abductors at the outside of the hip. It starts while standing, side on, arm distance from a wall. Cross the leg closest the wall behind the other leg and reach through until you find the first sense of resistance to that movement. Keep the pelvis level. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling foot back against the fixed resistance of the floor, as if trying to return it to the starting positio, for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your leg through until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 7

 

This exercise aims to develop flexibility in the QLs & Obliques of the waist. It starts while standing. Side bend, reaching your hand to toward the level of the knee until you find the first sense of resistance to that movement. Ensure to resist rounding forward or leaning back. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by taking the weight of the torso against gravities fixed resistance, for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your hand toward the knee until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 8

 

This exercise aims to develop flexibility in the Trapezius at the back and sides if the nech and top of the shoulders. It starts while kneeling. Bring your ear to the same side shoulder without turning the head, looking down of up, only side bend the neck toward 45 degrees until you find the first sense of resistance to that movement. Hold your shin with the opposite shoulder to prevent side bending . This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by taking the weight of the torso against gravities fixed resistance, for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach your head toward 45 degrees and your hand toward your shin until you find a new first sign of resistance. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Flexibility: Level 3

 

Exercise 10

 

This exercise aims to develop flexibility in the SCM & Scalenes at the front and sides if the neck. It starts while kneeling. Place your hands on your breastbone while adding a mild stabilising pressure. Turn the head to one side until you find the first sense of resistance to that movement and extend the neck a few degrees. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by placing your top hand on the forehead applying fixed resistance as if you were trying to return the head to the starting position. Do this for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax rotate your head toward a new first sign of resistance and extend a few degrees, still applying pressure with the other hand to the breast bone. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 10

 

This exercise aims to develop flexibility in the tibialis anterior at the front and outside of the shin. It starts while standing. Point your toe behind you and rest it on the floor until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle  as if you were trying to bring the toes to the knee. Do this for 10 seconds, as if returning to the starting position. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax try to reach the toes back behind the shin. Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 11

This exercise aims to develop flexibility in the abductors at the inside of the thigh. It starts while standing. Keeping the pelvis level, lunge to the side until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to bring the two legs together. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax to lunge to the side toward 45 degrees of abduction between the pelvis and leg, until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 12

This exercise aims to develop flexibility in the paraspinal muscles of the back. It starts while sitting with legs stightlye bent. Reach forward with the head down until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to sit upright while holding the shins for fixed resistance. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach forward with the head down until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

 

Flexibility: Level 4

 

Exercise 13

This exercise aims to develop flexibility in the Latisimus muscles at the side of the torso. It starts while standing. Raise one arm over the head and hold the elbow with the other hand. Lean to the side until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle as if you were trying to stand upright against the fixed resistance of gravity. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm up and over to the opposite side until you find the new first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 14

This exercise aims to develop flexibility in the Pectoral muscles of the chest. It starts while in the kneeling box position. Raise one arm and place the hand in the back of the neck. Place that elbow on a chair or exercise ball and open the chest turning the torso away from the arm until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling the elbow as if through the chair against its fixed resistance. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax open the chest turning the torso away from the arm until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 time to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 15

This exercise aims to develop flexibility in the shoulder rotators. It starts while in standing position. With a towel in hand raise one arm and reach that hand down between the shoulder blades keeping the elbow high until you find the first sense of resistance to that movement. This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling up on the fixed resistance of the towel provided by your other hand. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm down between the shoulder blades until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 times to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

Exercise 16

This exercise aims to develop flexibility in external shoulder rotators. It starts while in standing position. With a towel in hand raise one arm behind the head allowing the towel to hand between the shoulder blades. Reach the other hand behind the back toward the opposite shoulder blade until you find the first sense of resistance to that movement.  This is not typical stretching, this is a muscle energy technique. If you feel pain or a stretching sensation you have gone too far. Contract or tighten the muscle by pulling down on the fixed resistance of the towel provided by your other hand. Do this for 10 seconds. This is a very mild contraction. It is the contraction that is actually pulling shortened portions of the muscle free. After this, inhale, exhale and as you relax reach the arm up toward the opposite shoulder until you find the first sense of resistance to that movement . Rest here for 10 – 30 seconds. You can repeat the process 3 to 5 times to get maximum improvement. Take your time, breath and relax, this should not be stressful or painful at anytime.

 

group project

22 May

took a week off from the project to study and complete my exams just after having a meeting with our supervisor who explained the dates of when certain thinks had to be handed in and how they are to be presented so head down again to get all the audio finished

group project

22 May

after the demo was complete we meet with our tutor Eamon who told us where we would be setting up for the exhibition we were brought down to the winter garden where we were given the choice of been placed any where we liked in it we decided as a group the best place was just off center so that everyone walking in to the winter garden would have to come past our stall. it is a very good location and we are very happy with it