Tuesday, August 5, 2008

How to Do a Running Front Flip

How to Do a Running Front Flip

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This article will explain how to accomplish a running front tuck (also known as a "front flip"). This is a staple skill in gymnastics, although many people find it hard to do because you can't see landing point, yet the flip can only be completed if you commit yourself to it fully. Once you learn the proper form and prepare accordingly, however, it's actually a simple move that can be easily mastered.

[edit] Steps

Preparing for the Flip

  1. Enlist the help of an experienced spotter. If you don't know anyone familiar with gymnastics, get someone to supervise so that if you get injured, they can get help. They can also give you feedback on your form.
  2. Find a soft surface to practice on. Gymnastic pads or mats are highly recommended. If you don't have access to them, use a firm mattress.
  3. Prepare with exercises to strengthen your form.

    1. Jump straight up as high as you can. Bend your knees and powerfully push your body up towards the sky. Use your arms to help you reach higher, and land on the balls of your feet. Do this several times. The idea is to increase your vertical leap so that you get enough height when doing the flip.
    2. Hop and...
      Hop and...
      Reach high.
      Reach high.
      Repeat with a running head start. Jog a few steps, hop, plant your feet and punch up with the balls of your feet as high as you can.
    3. Practice forward rolls from a standing position. Stand, roll, and stand. This will allow you to get a feel for how you will tuck in the air.
    4. Run, jump and tuck.
      Run, jump and tuck.
      Combine the above. Take a running start, jump high, and tuck in (but don't flip!). Bring your knees to your chest at the highest point. You don't need to hold your knees, but you can if you want.
    5. Dive, head tucked in
      Dive, head tucked in
      Roll
      Roll
      Dive roll to get you over the fear of rotating over your head. It'll also help you get the hang of leading the rotation with your shoulders, not with your legs. Jump a bit up and forward on a dive and slightly tuck your head inward towards your chest. You should feel your body starting to rotate without much effort.


[edit]Performing the Flip

  1. Run forward at a moderate speed. Don't run so fast that you throw yourself off balance when you plant, and don't run so slow that you can't complete the flip. Many people have a tendency to run fast, thinking this will make for a powerful flip, but they often end up not jumping high enough, which results in landing on their back. A fast jog is sufficient.
  2. Mid-Hop
    Mid-Hop
    After gaining a suitable amount of speed, take a small hopping jump and land with your feet planted firmly. Your feet should be planted at about your shoulders' width. Lift your arms while you jump, so that your arms are above your head as your feet hit the ground. In the next step, your arms will thrown forward to generate more spin for your flip.

    • Jump before you flip. Don't tuck your head until after your feet leave the ground, or you may not get the full rotation.[1]
  3. Jump and throw.
    Jump and throw.
    Jump into the air from your planted position, pulling your arms forward and down to create more rotation. It's quite possible to do a good front flip without your arms swinging, but it does make things a lot easier. Remember to "punch" off the ground with your feet to achieve maximum height. To help your body go up rather than forward, look up at the ceiling as you jump. You don't have to turn your face all the way up--just enough so you can see the ceiling above you.
  4. Make sure to tuck.
    Make sure to tuck.
    Pull your knees to your chest and tuck your body into a ball so that you'll rotate the entire 360 degrees.

    • Loose tuck.
      Loose tuck.
      Keep your tuck tight, not loose. If you don't tuck tightly enough with your shoulders, your landing will be unbalanced and sloppy.
  5. But don't stay that way too long.
    But don't stay that way too long.
    Untuck from the ball as soon as you feel yourself becoming right-side-up in the air. Some people suggest "looking" for your landing, but it's not as easy as it sounds to watch the ground while you're whirling in a circle. "Feel" your way through the flip.

    • Result of untucking too soon.
      Result of untucking too soon.
      Don't untuck too soon. You will land leaning backwards and fall on your rear. Hold the tuck a bit before opening.
  6. Stick the landing and bend your knees.
    Stick the landing and bend your knees.
    Land with your feet spread the same distance as before, about the same as your shoulders. Bend your knees as you land to absorb some of the force, and use your arms to balance yourself so you don't fall forwards or backwards. Always land on the balls of your feet.


[edit] Video Demonstration


[edit] Tips

  • You probably won't get it the first time, or the second time, or the third. Try to feel your body through the flip so you can get handle on what you did wrong and correct it the next time around. Having a friend critique you or recording yourself on video can be very helpful.
  • When practicing, the most important thing is to commit to the flip. Any hesitation will make the flip unsuccessful.
  • It helps to learn all gymnastics on a trampoline before you try them on the ground, unless you're confident in your abilities (and your mats and/or spotters).


[edit] Warnings

  • Use gymnastic mats and pads (or at least mattresses or other support) when learning to do any flip.
  • Know your limits and don't try to do anything that might be beyond them.
  • The front flip, as with any flip, can have dangerous consequences. Always practice under the supervision of someone who knows what they're doing!


[edit] Things You'll Need

  • Gymnastic Mats
  • A spotter


[edit] Sources and Citations

  • HawaiiPK.com - Source of screenshots, video, and a portion of the advice presented in this article. Shared with permission.

HIV vaccine 'allows drug breaks'

HIV vaccine 'allows drug breaks'

HIV particles
Antiretroviral drugs are used to combat HIV

Scientists are testing a vaccine designed to give HIV patients a prolonged break from their regular medication without side effects.

The Aids 2008 conference in Mexico City was told 345 patients in 21 centres in the US and Europe will take part in the largest-ever trial of its kind.

The vaccine has been developed by a biotechnology company based in Norway, Bionor Immuno.

Results from the trial are due by the end of 2009.

Any advance that gives people more treatment choices and delays the progress of the virus is a good thing
Lisa Power
Terrence Higgins Trust

A break from standard HIV therapy would potentially alleviate the adverse side effects associated with the drugs, which can include problems with the heart and liver, diarrhoea, nausea and fat loss

It may also help delay the emergence of drug-resistant viruses, as well as providing substantial savings for health care services.

Dr Barry Peters, of Kings College London, is leading the research in the UK.

He said: "A successful immunotherapeutic HIV vaccine would give patients and doctors enormous advantages over current treatments, both in developed and developing countries.

"Even if this vaccine is not the final answer, it could help the march towards a successful immunotherapeutic HIV vaccine."

However, he stressed the vaccine was still at a very early stage of development.

Immune response

The vaccine works by stimulating an immune system response, in contrast to standard HIV drugs, which block replication of the virus.

It has already been tested in two small trials on 11 and 38 HIV patients with promising results.

The majority of patients were able to refrain from taking their usual antiretroviral therapy (ART) for an average period of 31 months.

During this time their level of key infection-fighting CD4+ cells remained high above the level they had before they started taking ART.

At a follow up 44 months after treatment interruption, 34% of the patients were still not back on ART.

Some patients were still off ART five years after the trial was completed.

ART cannot usually cannot be interrupted for more than three to four months without side effects.

Lisa Power, head of policy at Terrence Higgins Trust said: "Any advance that gives people more treatment choices and delays the progress of the virus is a good thing.

"We are not yet clear whether this vaccine will work, but we'll know more by the end of next year.

Human unicorn

Milwaukee man faces foreclosure because he didn’t pay parking fine

The ticket went unpaid for four years, eventually amounting to $2,600 in fines

Peter Tubic ignored a $50 parking fine in 2004, and on Monday, it cost him his $245,000 house.

In what city officials believe is the first case of its kind, the city foreclosed on Tubic's house on W. Verona Court after repeated attempts to collect the fine - which over the years had escalated to $2,600 - had failed.

"Our goal isn't to acquire parcels," said Jim Klajbor, special deputy city treasurer. "Our goal is to just collect taxes. . . . It is only as a last resort that we would pursue . . . foreclosure."

Milwaukee County Circuit Judge Richard Sankovitz technically stayed the judgment to give Tubic one last chance to explain why he hasn't paid or even responded, but Sankovitz ruled in favor of the city's foreclosure.

"The city was entitled to a judgment," Sankovitz told Public Investigator on Thursday. "There hadn't been an answer to the complaint."

Tubic takes the blame for disregarding the 15 or more notices he received seeking payment and warning of the pending foreclosure on the house, which was fully paid off, but says he had good reason.

He was physically and psychologically unable to handle the situation, he says.

According to the Social Security Administration, Tubic, 62, has been disabled since 2001. He has been diagnosed with psychological disorders that limit his "ability to understand, remember and carry out detailed instructions," according to documents from the administration.

In addition he suffers from chronic pain caused by degenerative diseases of the knees and spine, as well as chronic respiratory disease, diabetes and obesity, among other ailments.

In several lengthy conversations with the P.I. Team spanning two weeks, Tubic frequently grunted in pain and broke down in tears.

"They're trying to take my house away for a parking violation," Tubic said. "I know it was my own fault for letting it drag on, I've been under mental duress. I haven't been able to handle this."

Janine Geske, a former Wisconsin Supreme Court justice and law professor at Marquette University, called the case a human tragedy and an example of how people can fall through the cracks in the system.

"It seems like a drastic remedy," Geske said of the city's foreclosure. "But on the other hand the city has to enforce its zoning laws. I don't fault the city for that.

"It's a shame someone didn't intervene to help him. . . . It would be nice if someone who worked for government would take the time and say 'let's look at this and see if we're doing the right thing.' . . . It would be nice if they would remember the human factor here."

Tubic first got the fine for parking his Ford E150 with no license plates in the driveway of the home, which belonged to his parents at the time . The radiator had broken and Tubic couldn't get his plates renewed unless the van passed an emissions test. He didn't have the money to make the repair and had more pressing worries, he said.

His father was suffering from dementia. His mother was battling cancer, and he was their live-in caretaker. He needed to shop, cook, clean, maintain the house and tend to his parents' needs.

The van repair could wait, he thought.

Then a man from the city showed up and told him otherwise. It was February 2004. Tubic would have to move the van or get license plates for it within 30 days, per city zoning codes, the man said. Somebody had complained.

Several days later Tubic's dad died. Tubic was overwhelmed, he said.

"It was a combination of things financial and emotional, my caregiving role, all heaped themselves on me at the wrong time," he said. "I still don't function well."

Month after month the city Department of Neighborhood Services sent an inspector to the house to see if the van had moved or had license plates. Each time a new fee was assessed. And a letter was sent to Tubic's home.

At no time did Tubic call or write to object or explain his circumstances, city officials said. So the bureaucratic cog kept turning.

Tubic's $50 fine escalated to $1,475, and after it was clear he wasn't going to respond, the city filed a tax lien. While Tubic paid the property taxes, he never paid the $1,475 for the zoning violation. With interest and penalties, he owed $2,645 before the city foreclosed on Monday.

Ronald Roberts, a code enforcement manager with the Department of Neighborhood Services, said the zoning code that prohibits people from parking unlicensed vehicles in their driveways is aimed at keeping residential properties from looking like junkyards.

The city issues about 1,500 fines for such "nuisance" violations - which also include illegally placed trash - every year. Many are for repeat inspections.

"Put yourself in the position of the neighbors," Roberts said.

Turns out in this case the neighbors weren't the ones to complain. Tubic had not been getting along with his brother, and his brother made the call. His brother, Jovon Tubic, said he called at the request of their mother, according to a letter from Jovon to Peter Tubic.

"One day in a very bad mood, Mom told me to get rid of the cars in the driveway right away," he wrote.

Peter Tubic, who ran unsuccessfully for the 97th District state assembly seat in 1996 and again in 1998, said he tried to explain to city inspectors that this was an internal family dispute but that inspectors "didn't want to hear it."

"If a violation exists, a violation exists," Roberts said. "We're going to enforce a violation.

"If someone says, 'I'm dealing with a death,' we're going to be reasonable and give them a 30-day extension," he said. "But $1,475, that's a lot of months mourning - not to be insensitive."

Roberts noted that every notice sent to Tubic had clearly written instructions on how to contest the fines.

Roberts said inspectors were not aware of Tubic's mental health issues. When contacted by the P.I. Team before the foreclosure, city officials appeared split over how to handle the case.

"If you're telling me we had a mentally anguished individual and that inspectors made no attempts to get at that, that can be considered," Roberts told P.I. "There will have to be some serious evidence. But if we were . . . deaf to that point, I would be willing to reconsider some of those fees."
Not much left to do

Don Schaewe, supervisor of the city's nuisance section, said he recently spoke with Tubic and that Tubic "provided a whole lot of excuses as to why he didn't comply."

"At this point," Schaewe said. "There's really not too much that would allow us to reverse those charges."

A court hearing is scheduled for Sept. 11. If the city retains ownership of the house, Tubic can remain there as a renter until the house is sold, said Andrea Rowe Richards, spokeswoman for the Department of City Development. After that, the new homeowners can decide if they want to continue renting out the house.

Tubic said he set aside $2,600 in an escrow account "to protect the estate in case I die" but didn't want to use it to pay for the parking violation.

Judge Sankovitz called the case a shame and said it demonstrates the need for judges to have authority to appoint attorneys for people involved in civil litigation.

"If you were a criminal, we'd take care of the whole problem for you, get you an attorney," he said. "But if you're involved in civil litigation - in jeopardy of losing your house or your family . . . what we do is make you go out and find your own attorney.

"If we gave people the help they needed near the beginning of their problem, their problems wouldn't snowball the way they do."

Row of seats on United Airlines flight collapses forcing emergency landing at Sea-Tac


Row of seats on United Airlines flight collapses forcing emergency landing at Sea-Tac


A United Airlines flight bound for San Francisco from Seattle-Tacoma International Airport Sunday evening was forced to make an emergency landing after a row of seats gave way during takeoff and slid into the row behind it, injuring one passenger.

By Sonia Krishnan

Seattle Times staff reporter

A United Airlines flight bound for San Francisco from Seattle-Tacoma International Airport Sunday evening was forced to make an emergency landing after a row of seats gave way during takeoff and slid into the row behind it, injuring one passenger.

The Federal Aviation Administration (FAA) and National Transportation Safety Board are investigating the incident, which authorities called unusual.

United flight 1139 took off as scheduled at 5:20 p.m., said Robin Urbanski, spokeswoman for the airlines. But minutes later, a bolt holding down three occupied seats in Row 3 loosened and the seats slid backward into the three passengers in Row 4. The pilot turned the plane around and returned to the airport.

A 61-year-old woman sitting in Row 4 suffered a knee injury and was transported to Highline Medical Center in Burien, said Perry Cooper, airport spokesman. No other injuries were reported.

An airline maintenance crew discovered the loose bolt and fixed it, said Allen Kinetzer, spokesman for the FAA.

"I've never heard of this [happening]," Kinetzer said.

But given the G-forces at work during takeoff, he said, just one loose bolt is enough to unanchor a row of seats.

The plane was returned to service and headed out for San Francisco at 8:56 p.m.

United is "in the process of compensating the passengers" on the flight, Urbanski said.

The woman who was injured was re-booked on a first-class seat to San Francisco and left this morning, she said.

Farmer Erects 'Redneck Stonehenge,' a Fence Made of Old Automobiles

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Farmer Erects 'Redneck Stonehenge,' a Fence Made of Old Automobiles


Tuesday, August 05, 2008


HOOPER, Utah — A farmer has erected a backyard fence made of three old cars sticking up in the air to send a message to new neighbors that he can do whatever he wants on his property.

"This is just a fun way for me to say, 'Hey boys, I'm still here,"' Rhett Davis said. "This is my redneck Stonehenge."

Davis came up with the idea after neighbors who recently moved into homes next to his hayfield complained about his farm.

"The people who bought the homes say, 'Well, we love looking into your yard and seeing the horses and the cattle, but we don't like the flies, and we don't like the mosquitoes,' and when I cut my field to bale it, they say, 'We don't like the dust in the air,' " Davis said.

Neighbors declined to comment to the Standard-Examiner of Ogden.

Davis said he offered to pay for half the cost of a fence between his property and the others and to build it. He said his neighbors declined the offer, saying it would block their view.

Davis said he used a backhoe to dig three large holes on the edge of his property, then took three cars that had competed in demolition derbies and planted them nose-first into the ground.

He said the cars were planted out of humor rather than spite. He stressed that it's important for new residents to realize that Hooper is a farming community.

"I respect that they're here and spent a lot on their homes, but on the other hand, give me a little bit, too," Davis said. "I've been here since I was 7 years old."

He said he doesn't intend to keep the cars up permanently.

"These can come out just as easy as they went in," Davis said.

Monday, August 4, 2008

Que? Spanish crew's lack of English sank the Mary Rose

Que? Spanish crew's lack of English sank the Mary Rose

Researchers believe the vessel's fate was sealed when its mainly Spanish crew could not understand the orders of their officers
An examination of human remains at the Mary Rose Trust revealed that most were foreigners

An examination of human remains at the Mary Rose Trust revealed that most were foreigners
Ben Quinn

For generations, the reason why the Mary Rose sank during a battle with a French invasion force has divided historians.

Now a new theory can be added to the list of suggestions about why the pride of Henry VIII's navy was lost: two thirds of its crew were foreigners who failed to understand orders.

Forensic science examinations of the 16th-century crew's skulls have revealed that the majority were not British but southern European, most probably Spanish.

Researchers believe that the vessel's fate was sealed because of their inability to understand their officers' orders when it began taking on water in the Solent, off Portsmouth, in 1545.
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It is believed that the crewmen were either mercenaries from the Continent recruited to fight by Henry VIII or Spanish soldiers shipwrecked penniless in Britain and forced into military service.

The new theory also goes some way towards solving the riddle of the last words reputedly shouted by the ship's admiral, George Carew, to another English ship, that his men were “knaves I cannot rule”. The latest explanation has been put forward by Hugh Montgomery, a medical researcher at University College London.

Until now, it had always been believed that the Mary Rose sank as it performed a sharp turn, causing the open gun ports to submerge, flooding the vessel.

However, Professor Montgomery claims that the ports were left open only because the Spanish crewmen could not understand quickly enough the command to close them.

He said: “In the chaos of battle, with all the shouting and guns going off, it would have taken a very clear chain of command and a very disciplined, well-rehearsed crew to close the gun port lids in time.”

He reached the conclusion after he and a team of experts carried out an exhaustive examination of the crew's remains with the permission of the Mary Rose Trust. After the skulls of 18 crew members were examined to determine where they had lived, it was discovered that about 60 per cent were of southern European origin.

Scientists can determine roughly the region where a person grew up by analysing the chemical composition of their teeth, which retain the type of water molecule they consumed in childhood.

A device called a mass spectrometer can detect whether heavy or light atoms of oxygen were present in the region's rainwater, which is absorbed into the soil and subsequently plants and people's teeth. Heavier atoms indicate a warmer climate.

Professor Montgomery said: “The analysis of the teeth rules out Britain and countries in northern Europe. It suggests that the men grew up in a warm climate, probably somewhere in southern Europe.

“It is also known that at this time Henry VIII was short of skilled soldiers and sailors and was trying to recruit mercenaries from the Continent.”

Previous experiments have revealed that the ship would have capsized if a sudden wind had sprung up as it attempted to perform a sharp turn to outmanoeuvre the French. It would have heeled, submerging the gun ports, which were open because of the ensuing battle and were only about 3ft above the waterline.

The ship was raised in 1982 after the recovery of a wealth of artefacts, as well as 10,000 human bones.