Part of an online course by Exercise Medicine Australia.

8 Form Qi Gong for Health and Fitness Assessment

Chris Newell June 2023

July 20, 2023 The assessors made a particular comment about your assessments:

 ‘This is truly an impressive effort and great work. A remarkable achievement!’

 Very well done, Chris! Congratulations!

2.0 Short response

2.1 Outline major health and fitness benefits that can be gained…..

·         Improved energy levels and energy flow

·         Achieve energy balance in the whole body

·         Improved musculoskeletal organisation and integration, including improved muscle tone and balance. Qi Gong involves slow, gentle movements that help improve balance and flexibility. Regular practice can reduce the risk of falls in older adults

·         Improved cardiopulmonary capacity. Qi gong is a low-impact aerobic exercise that can help improve cardiovascular health by increasing heart rate, blood circulation, and oxygen intake.

·         Enhanced immune response. Qi Gong has been found to be beneficial in managing chronic conditions such as arthritis, fibromyalgia, and chronic obstructive pulmonary disease (COPD). It can help improve pain, fatigue, and other symptoms associated with these conditions.

·         Increased general fitness levels, including balance and proprioception

·         Improved mental acuity, concentration, and focus

·         Improve an overall feeling better, enhanced quality of life, greater awareness generally        

 2.2 Outline the key techniques contained in this qigong program….

·         Abdominal breathing – this technique can help reduce stress and have a positive impact on mental health and overall well-being.

·         Stretching, including forward flexion back extension and lateral stretching. Qi gong stretches can help older adults improve their flexibility, balance, and range of motion, making it easier perform everyday activities and reduce the risk of falls.

·         Arm line extension, finger flicking and wrist rotation to improve joint mobilization.

·         Spinal rotation helps spinal disks to slide and glide and more freely increasing ROM.

·         Chest expansion.

·         Single leg weight transfer, single leg stand balancing. Many qi gong poses require the use of body weight and resistance, which can help older adults build strength and muscle tone, particularly in areas such as arms legs and core.

·         Relaxation and awareness training has a positive impact on mental health and overall well-being.

SELF ASSESSMENT

This has been an interesting and challenging qi gong set.

I wanted to do this because I practice qi gong already and wanted the professional development associated with the learning experience. I am a member of AUSactive and teach bodywork at a local community centre.

I feel I have captured the internals but also appreciate that I've got a long way to go to master these forms. My arms are moving in lots of different ways for example. I am confident that I could attend a class, follow along and keep up no problem.

Some of the choreography, e.g. #3&6 are particularly difficult. And the spiraling twists are a proprioceptive challenge.

But....I have found a way that incorporates the general movement model I use when I practice, which includes the breath and feel I am well on my way.

Mulan Full Form

#1 Abdominal breathing and stretching

#2 Arm extension and spinal rotation

#3 Chest expansion, weight transfer and single leg stand

#3 Warm up chest expansion, weight transfer and single leg stand

xx

#4 Spinal rotation and lateral stretching

#4 Warm up, spinal rotation and lateral stretching

#5 Chest expansion and single leg stance

#5.1 Chest expansion and single leg stance

6.0 Torso rotation and weight transfer

7.0 Spinal rotation and single leg balance

#8 Stretching