Monica McCabe-Cardoza

'Look out Jackie Chan! A Woman's Guide to Martial Arts teaches us to work through martial arts to shape the bodiy.'-New York Post

'A Woman's Guide to the Martial Arts provides backgroiund information about many aspects of martial arts...with the information in this book, you have a foundation on which you can build as you explore the martial arts world.'-Carol A. Wiley

This is the complete sourcebook for women who have thought about karate, aikido, tai kwondo or another martial art but didn't know how to get past the idea into the practice. Tailored specifically for women, A Woman's Guide to Martial Arts is the ideal first step, intelligently and incisively answering the kind of questions that beginners have. It covers in depth such subjects as: the pros and cons of different martial arts styles; ways to overcome common fears beginners often face; what to look for and what to avoid in a school; and what questions to ask a potential instructor. The book also covers such basics as uniforms, terminology, and etiquette.

Monica McCabe Cardoza addresses many topics of particular interest to women, including how to diffuse uncomfortable situations that may occur between men and women on the instruction floor; and shows the perfect way to achieve physical, spiritual and mental fitness. This complete sourcebook is the ideal guide for any woman interested in making a commitment to a martial arts program.

Monica McCabe Cardoza is editorial director for the National Association of Printers and Lithographers. She has been studing an Okinawan form of karate known as Goju-Ryu for twelve years and earned her black belt in 1992. She lives in Ridgewood, New Jersey.

Contents

Preface
Foreword by Carol A. Wiley
Part I Before signing on the dotted line
1 Why the martial arts?-Getting started in the martial arts will be tougher than any sparring match you're likely to envounter in your training. But the rewards are worth it.
Defining excellence-Thriving and excelling in the martial arts doesn't mean rising throught the ranks in record time.
Mind over matter-Strength is an asset, but contitioning the mind to plan and strategize moves is equally important.
The key to chi-Traceable to yoga, this ancient breathing technique rejuvenates the mind and strengthens the body.
Martial arts heroines-It was once as common for Asian women to learn to fight as it was to cook or pour tea-many of these women even went on to become powerful, well-respected warriors.
Why some train, why some quit-A survey reveals what draws women to the martial arts, and what spurs some of them to leave.
Martial myths-Competing in tournaments is mandatory. Sparring is an unpleasant fact of martial artslife
2 Choosing the right style-The toughest decision, second only to deciding to study a martial art.
Different styles, similar benefits-Regardless of the style you utlimately choose, you're likely to reap similar physical and mental benefits.
How many schools are there?-Apparently more than anyone can keep track of, which is why it pays to check them out.
Nine basic styles-Though literally hundreds of styles from which to chose, here are the ones most likely to be offered at martial arts schools near you.
Additional arts-Not many shools offer these styles, but hapkido, jujitsu, and kendo are growing in popoularity.
Martial arts and self-defense-Martial arts self-defense techniques are too choreaographed to be one of much use on the street, which is why you can't count on them to protect you.
3 What to look for in an instructor-You may have cohosen the right style, but without the right teacher, your efforts may bave been for naught.
Assessing character-Observing just one class and meeting with the instructor can go a long way in discovering the personality of both.
Warming-up to a class-Before each class, the instructor will seek to raise students' heart rates, and loosen and stretch their muscles.
Center of attention-Just because no two instructors are the same doesn't mean there aren't similar traints competent ones should exhibit. Six of them are listed here.
Staying after class-Afer observing a class, stick around. Now's our chance to really learn about the school. Includes questions to ask the instructor.
Negotiate-Yes, you are entitled to tailor your training around activities that interest you.
Sidebar: How one woman's passion truend into the karate school for women-The owner of the New York City-based Karate School for Women talks about her school, and how it addresses womens' concerns.
4 What students are expected to learn-As a student, you have certain expectations of the school and its instructor, but martial arts instructors also have expectations-of their students.
Effort couints-Half the battle of studying a martial art is pushing yourself to be in the best shape you can-and if you don't push yourself, your instructor will.
Stamina and speed-What you may lack in physical strength you can more than make up for in stamina and speed.
The basics of basics-Because simple strikes and kicks form the foundation of the martial arts, all students, from the newest ones to black belts, are expected to study them over and over again.
Going solo-Learning forms is the culmination of having mastered enough of the basics to perform several of them in a sequence by yourself. Includes a description of four martial arts weapons commonly used for training.
A thinking-woman's sport-In addition to physical strength, the martial arts sharpens students' concentration, fine-tunes the ability to strategize, and nourishies a positive attitude.
5 Sparring-Women's aversion to sparring is real. Here's how to ease yourself into injury-free fighting.
What is sparring?-Like boxing, sparring usees the fist to strike an opponent; unlike boxing, sparring involves additional, mre complex techniques.
Warming up to sparring-Learn how to enjoy, and actually anticipate, a sparring match.
Types of sparring-Knowing the differences can alleviate much of the anxiety.
Sparring tips-Here are 12 designed to reduce the risk of injury so you can not only excel at sparring, but enjoy it.
Part II In the dojo
6 Dress code-By relieving the pressure of having to decide what to wear to your workout, martial arts uniforms allow you to concentrate on more important things.
Schools of style-Discover the subtle and not-so-subtle differences between uniforms.
Buying a uniform-How to buy a well-fitting uniform, and why a T-shirt and well-designed sports bra are essential to completing the ensemble.
Belt it-Those wide strips of cloth wrapped twoice aroiund a student's waist and tied in a tight slip knot speak volumes about your commitment to training.
On a more personal level-Strict rules on jewelry, hair clips, and nail care are zealously enforced because the injuries they can cause are highly preventable.
Protect yourself-As your knowledge of the martial arts grows, so will our arsenal of protective equipment.
7 Back to basics-The stong reliance on marital arts tradition coupled with the almost maniacal importance placed on performing basic moves over and over again lead to giant laps in terms of self-discovery and self-improvement.
Stretching your limits-Flexibility is an essential element that sets the stage for maintaining interest and excelling in the martial arts. Here's how to safely and thoroughly stretch your muscles.
Strong-arm tactics-What you lack in physical strength can be compensated for in other areas.
Avoiding injury-Yes,it's possible. Here's how.
Training equipment-Punching pads and bags are the most common, but many schools also utilize updated versions of ancient training tools.
8 Life imitates the martial arts-Women's rise in the martial arts world is not dissimilar to the significant nroads they have made in the business world.
Opening doors to women-Desperate to keep their businesses afloat, martial arts instructors eagerly accepted female students, forcing male students to interact with females on unfamiliar, and often uncomfortable, levels.
Setting standards-Some maintain that the influx of women into the martial arts has lowered school standdards. Here's why that's not true.
Teachers make the adjustment, too-Consider yourself lucky if you find an instructor who grapples with such issues as male-female sparring and equal dressing-room amenities.
Fighting egos-In all likelihood, there will be one person in the school with a large ego. Assuming it's not the taecher, yoiu can deal with it. Here's how.
Pass the etiquette, please-Bowing and handshaking are just two of the formalities that make the martial arts one of the most polite sports aroiund.
9 Three typical training sessions-The first class. The first sparring session. The first test. All really big events for the new student. Here are hypothetical descriptons of each, designed to alleviate new students' anxieties.
10 In the spirit of things-The spiritual side of the martial arts is as rewarding as the physical side, but open to more interpretation.
Ties to Buddhism-With its deep belief in simple, basic living, this ancient religion left its mark on the martial arts.
The picture of femininity-Syudying a martial art need not mean abandoning femininity-in fact, the martial arts can enhance it.
Summary-A checklist for selecting the style and school that's right for you.
Bibliography… (plus d'informations)

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