Quiz 3

Question 1

Fill in the blanks from the “Begin Run” script.

Answer 1

Rear, one- legged posture stances, column, unicycle, lift

Question 2

Explain the concept of Y’chi.

Answer 2

Visualize a pyramid with your “mind’s eye” in the middle of your forehead and “eyes” at each of your shoulders. Spot something in the distance about 30 – 40 yards ahead and focus on that spot with all 3 “eyes.” Direct your energy toward that spot and feel yourself being “pulled” forward. This will help keep your shoulders facing forward.

Question 3

What are the most important parts of your body to keep relaxed when you’re searching for the “Window of Balance”?

Answer 3

Here’s what you’re trying to sense: You don’t want to be so upright that you have to push with your legs. And, you don’t want to be leaning so far forward that you have to engage your lower leg muscles to hold your lean. Practice refining your “window of balance” between these two extremes. The only place where you should feel any muscle engagement is in the area of your dantien

Question 4

Describe the leaning exercise that allows your students to Body Sense how little they need to lean to shift gears.

Answer 4

Stand in your best posture and have a partner hold their finger 1” in front of your nose. Allow your whole column to lean from the ankles and touch their finger with your nose. Repeat with 2 and 3 inches. Memorize the feeling of how much lean 1, 2, and 3 inches are.

Question 5

Describe what each of the first gear should feel like.

Answer 5

1st Gear: Warm up pace: a short stride, little increase in breathing, lean is very small (1”), ankles coming up the height of your opposite calf muscle.

Question 6

Describe what each of the second gear should feel like.

Answer 6

2nd Gear: Training pace or aerobic conversational pace. This is the pace you would do for most of your casual runs. 2” of lean and your ankles come up the height of your knees (shins parallel to the ground)

Question 7

Describe what each of the third gear should feel like.

Answer 7

3rd Gear: Racing pace or aerobic/anaerobic threshold. Not conversational. 3” of lean and your ankles are coming up higher than your knees.

Question 8

Describe what each of the fourth gear should feel like.

Answer 8

4th Gear: Very fast pace (anaerobic). Lean has increased to 3”+ and ankles are floating up higher than your knees (maybe almost hitting your bum)

Question 9

Define the point T12/L1 and explain its importance in Chi Running

Answer 9

12/L1 is where your legs begin (top of the psoas muscle – your hip flexor) and it is your pivot point. In ChiRunning, it marks the division between upper and lower body. Everything below this point rotates as you run while everything above remains facing forward. Allowing your spine to rotate at the pivot point allows your pelvis to rotate as it should. Then your stride will open up behind you as you increase your lean.

Question 10

What is the relationship between stride length and gears?

Answer 10

Stride length is to running as gears are to a car or a bicycle. When you’re running slowly, you have a short stride (like the small sprocket on the bike). When you’re running faster in a higher gear, you’ll have a longer stride, like the large sprocket on a bike.

Question 11

When teaching cadence, have students match _____ to the beat of the metronome.

Answer 11

Arm Swing/ Elbows

Question 12

What is the ideal cadence?

Answer 12

The ideal cadence is between 85 and 90 strides per minute per leg (or 170- 180 strides per minute).

If your cadence is below 85, your legs have to support your body-weight for a longer period, thus increasing your muscle work. Conversely, if your cadence is between 85-90 strides per minute, you’ll spend significantly less time on your feet, while saving valuable energy. Taller runners should try to run in the 85 BPM range and shorter runners should aim for a 90 BPM cadence.

Question 13

What is the relationship between stride length and cadence?

Answer 13

Your cadence remains the same regardless of which gear you are running in. As you lean more, your stride lengthens and your speed increases, but your cadence always remains constant.

Question 14

What would you instruct a student to do if they are below the ideal cadence?

Answer 14

To use gradual progress and increase 1 beat per week until the student is at an optimal cadence.

Question 15

What is a self- check to see if your posture is aligned?

Answer 15

Look for your shoelaces or look sideways at a mirror to see if your shoulders, hips, and ankles are in a straight line.

Question 16

If your student is bending at the waist when they lean, what should you instruct them to do?

Answer 16

Level their pelvis (engage their lower abdominal muscles) to maintain good, straight posture.

Question 17

How does the concept of “needle in cotton” apply to Chi Running?

Answer 17

Needle in Cotton refers to Alignment and Relaxation. In ChiRunning, the weight of your body is supported by your bone structure rather than your muscles. If your center is strong (the needle), your arms and legs (cotton) can be relaxed so that you can run in a powerful, fluid way.

Question 18

When you dorsiflex, what is the main muscle that is engaged ?

Answer 18

The shin muscles (Tibialis anterior muscle). AKA: Extensor halluces longus, Extensor digitorum longus, and Peroneus tertius

Question 19

If you notice that your hands are crossing your center line as you run, what is probably true about your shoulders?

Answer 19

There is too much upper body rotation (The shoulders are probably rotating).