S.E.L.F. Fitness, by Jeff Santella, Founding Master

As we all realize, Defensive Tactics training has many intricate parts. It has been my experience that the majority of instructors are what I call "Paper Instructors", they went to a seminar, received a document, and are now the authority.

The truth is, it takes years not hours to understand the multiple facets of martial science. You must be able to reach beyond the technique being taught. The off shoot areas such as fitness, age specific learning methodology, body mechanics, human nature, psychological warfare etc. are sometimes overlooked. Let's start with Personal Fitness.

In the late eighties one of my pre-teen martial arts students took the basic breakdown from a Personal Fitness seminar I taught and created the S.E.L.F. acrostic (a fancy word for acronyms that spell a word, also an outstanding teaching aid).

Today, S.E.L.F. Fitness is a key element in all my defense teachings. Let's break down the letters to understand the primary elements of personal fitness. You will learn the BASIC tactical considerations as well as the medical. By understanding both you will give more validity to the importance of fitness in general. This method is a sure way to burn a basic message into your and your student's mental database.

S - Strength
E - Endurance
L - Low body fat
F - Flexibility

TACTICAL CONSIDERATIONS :

Strength - Unlike popular belief, bigger biceps do not necessarily equal a stronger punch. Some primary benefits of muscle mass are for controlling an attacker, maintaining a position and the absorption of impact.

Endurance - Real encounters usually do not last very long (less than a minute); however there are those occasions where they may. The martial way is to "Prepare for the worst, and hope for the best". Aerobic conditioning will also effect cramping and recovery.

Low body fat- This element of personal fitness closely relates to the "E" word, restricting air and blood flow to the body and heart. Fat people are not necessarily slow but mobility is also greatly reduced when a persons body fat is greater than 35%.

Flexibility- The greatest benefit of joint flexibility is DEFENSE, if you have full range of movement in your joints, you can prevent injury, direct and indirect. By increasing ligament and tendon flexibility, one can also count on wider ranges of use with improved power for appendage weapons (such as higher kicks).

MEDICAL CONSIDERATIONS : (The below text is not medical advice.)

Strength - The primary reason for muscle in the human body is to support the skeletal system, reducing related health risk as one grows old.

Endurance - Cardio problems are one of the top killers of Americans today, and the #1 killer of women. Maintaining aerobic health is NOT an option in living a long happy life but a necessity. The good news is, It's not as hard as you think. (Talk to your Doctor for details)

Low Body Fat - As in the Tactical considerations section, this area closely relates to the "E" word. Excess fat will clog your arteries restricting blood and air flow to your body. Think of your heart as an oil pump in an engine, and your arteries as oil lines. If your pump is weak or your lines are clogged your engine will die, and so will you!

Flexibility - Your Doctor's concern for flexibility is usually based on potential joint problems. Arthritis complications as well as common strains and sprains may result from lack of range of motion throughout your body.

Remember you can be an Olympic athlete and still be unhealthy. Consider all of the aspects of health, both mental & physical.