The George Washington University
School of Public Health and Health Services
Department of Prevention and Community Health
Exercise Science Program

Beginning Karate: EXSA 026

Rules:
Please remove socks and shoes, and wear comfortable clothes for working out.
Please do not wear any jewelry during practice.
Always bow when entering and leaving the dojo as a sign of respect for our practice, and for those trying to keep a serious mind.
Please do not enter or leave the dojo during meditation if you are running late or have to leave practice early.

Attendance:
As grades are based entirely on attendance and effort, be sure the instructor has noted your presence on the grade sheet. If you miss attendance at the beginning of class, see the instructor during the break.

Bowing In:
Men sit with legs apart; women with legs together.
Anyone with medical issues can sit with their legs crossed to take pressure off the knees or ankles during meditation, but anyone who is able is expected to sit in the prescribed manner.
There should be no more than two fists between you and the person to your right, and be sure that the line is straight.
The commands for bowing in are: mokuso (meditate), yame (attention!), and rei (bow).
When mokuso is called, do not move. Clear your mind and try to focus on bringing out your strongest mentality. The eyes are mostly closed, looking perhaps six feet in front.
At yame, open the eyes and take a deep breath in.
At rei, exhale and bow. The two hands make a triangle on the floor in which the forehead rests while exhaling.
Come back up when the person to your right comes up.

Warm-up:
It is generally a good idea to warm-up your muscles a bit before stretching, so do your best to get your heart rate up during warm-ups. Over the course of the semester we will buildup to more strenuous calisthenics to help warm-up the body.
Keep a serious mind while warming up; practice has already begun.
Do not do any exercise or stretch that injures you. Everyone's body is different, and it may be necessary occasionally for a student to augment something the class is doing to be sure they are not injuring themselves.

Counting to Ten in Japanese:
1  - ichi
2  - ni
3  - san
4  - shi
5  - go
6  - rokyu
7  - shichi
8  - hachi
9  - ku
10  - ju

Order of Heian Shodan:
1. Heian Shodan!
2. Yoi
3. 90 degrees to left, left hand gedan barai
4. Right hand oi zuki
5. 180 degrees to right (rear), right hand gedan barai
6. Someone grabs your right hand, pull down in large circular motion and execute hammer fist attack with right hand (jodan level)
7. Left hand oi zuki
8. 90 degrees to left, left hand gedan barai
9. Open left hand, slow left hand age uke
10. Right hand age uke (closed fists)
11. Left hand age uke
12. Right hand age uke (kiai!)
13. Pivot on right foot, 270 degrees to left, left hand gedan barai
14. Right hand oi zuki
15. 180 degrees to right (rear), right hand gedan barai
16. Left hand oi zuki
17. 90 degrees to left, left hand gedan barai
18. Right hand oi zuki
19. Left hand oi zuki
20. Right hand oi zuki (kiai!)
21. Pivot on right foot, 270 degrees to left, left hand shuto uke
22. 45 degrees to right, right hand shuto uke
23. 135 degrees to right, right hand shuto uke
24. 45 degrees to left, left hand shuto uke
25. Yame
26. Yasume


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