-
Notifications
You must be signed in to change notification settings - Fork 2
/
health.xml
executable file
·306 lines (306 loc) · 16.4 KB
/
health.xml
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
101
102
103
104
105
106
107
108
109
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
138
139
140
141
142
143
144
145
146
147
148
149
150
151
152
153
154
155
156
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
172
173
174
175
176
177
178
179
180
181
182
183
184
185
186
187
188
189
190
191
192
193
194
195
196
197
198
199
200
201
202
203
204
205
206
207
208
209
210
211
212
213
214
215
216
217
218
219
220
221
222
223
224
225
226
227
228
229
230
231
232
233
234
235
236
237
238
239
240
241
242
243
244
245
246
247
248
249
250
251
252
253
254
255
256
257
258
259
260
261
262
263
264
265
266
267
268
269
270
271
272
273
274
275
276
277
278
279
280
281
282
283
284
285
286
287
288
289
290
291
292
293
294
295
296
297
298
299
300
301
302
303
304
305
306
<?xml version="1.0" encoding="utf-8"?>
<resources>
<string name="posture_info_text" title="Posture" formatted="false"><![CDATA[Thanks to thespymachine for this info
<br>
<br>Sit as far back in the chair as possible,
with your back straight and shoulders back and relaxed.
<br>
<br>Distribute your weight on your hips evenly.
<br>
<br>Keep your knees at a 90 degree angle; your knees should be even with
or slightly higher than your hips (try not to cross your legs).
<br>
<br>Try not to sit in the same position for more than 30 minutes.
<br>
<br>When getting out of the chair, don't use your waist or back to get
up, use your legs. It helps to slide forward in the chair first.
<br>
<br>With all that said, most people don't sit with correct posture
(I'm working on my posture) so implementing this for the first time
at a tournament may not be a good idea.
<br>
<br>Practice good sitting posture when on the computer, practicing
Melee, or whenever you're sitting. Doing so will get the correct
muscles strong enough so it becomes comfortable.
<br>
<br>Whenever you're uncomfortable with your sitting position, change
it. If your legs, back, neck, or shoulders are bothering you after
a tournament, you should fix your posture.
]]></string>
<string name="mental_info_text" title="Mental health" formatted="false"><![CDATA[Thanks to thespymachine for this info
<br>
<br><big><b>Mental Exercise</b></big>
<br>Make and keep your mind quick and buff - by using it! Puzzles,
thought-provoking movies, reading, board games, practicing
remembering/visualizing things, and other video games are good ways
to exercise the brain. Plus, there are tons of 'brain power' games
and sites these days (Luminosity is a popular site)
<br>
<br>A daily meditation habit has been shown to improve attention and
focus, both very important for competitive play [Here are some guided
meditations to help you out]
<br>
<br><big><b>Physical Exercise</b></big>
<br>Having good cardiovascular fitness will help blood flow to the
brain, thus more 'mind power' - helps improve memory and maybe even
decision making abilities. You don't have to become a bodybuilder
or tri-athlete, you just need to keep good cardiovascular and heart
fitness. Aerobic exercises like running, biking, swimming, and even
walking keep the heart happy. Anaerobic exercises are great too, as
long as you keep your heart-rate up. Tip: If/when you're practicing
techskill by yourself (vs a CPU or whatever), every stock you lose
during your practice session is how many pushups/pullups/situps you
do throughout the day (or right after practicing); or, for every
stock that's how many minutes you're going to walk today or run/swim
throughout the week. (Also, be sure to check out the SWF Gym thread
to get in contact of other Smasher who want/like to exercise)
Rest your mind
<br>
<br>Sometimes, you just need to stop thinking. On a day to day basis,
and to rest from thought-heavy situations.
<br>A tournament can be hard on your mental capacities, so finding
things to remove your thoughts from the stress, commotion, yomi,
and whatever else your thoughts are on will be helpful in being a
ble to focus throughout a tournament.
<br>Music in a pair of headphones helps 'remove' yourself from the
environment and give yourself a break.
<br>Meditation, though takes practice, can be invaluable to a competitor
since it can help remove distractions at the tournament (or in your
life), and help you focus.
Any activity that takes your mind off things and doesn't require
much (new) thinking: Juggling, tetris, drawing, sleeping, taking a
walk, etc. Whatever works for you.
<br>If you're feeling tired, try to take a nap. Even naps that are
around 10 minutes can improve your alertness and performance (at
least for a little while) - but don't sleep for longer than 30
minutes.
<br>When trying to learn new techniques (or characters), it's good
to rest your mind after the practice and learning - it's makes
the learning more effective
<br>
<br><big><b>Fuel your brain</b></big>
<br>Your brain LOVES glucose, and uses a bunch of it. So to make sure
your mind has enough fuel, snack up on carbs during a tournament.
<br>Complex Carbs: These are the long-lasting, time-releasing carbs.
Whole grains, fruits, and veggies provide these. Recommended for
your 'bigger' meals when you have a good amount of down time.
<br>Simple Carbs: The short-term, instant-boost type of carbs.
Basically anything that is artificially sweetened with sugar
and corn syrup: candy, soda, chocolate, jam; and even fruits and
juices. Recommended for the mini-snack in between/before matches.
<br>Hunger Affects Decision-Making and Perception of Risk: Eat and
think well.
]]></string>
<string name="dozer_info_text" title="Dozer" formatted="false"><![CDATA[Sit in neutral position. Inhale.
Exhale and let your eyes close gently. Keep your eyes closed
for ten seconds, continuing to breathe. Open your eyes. Repeat.
<br>This ergocise relaxes and moistens the eyes, helps prevent
eye fatigue.
<br>
<br>Good for before/in between/after matches, after you've been
KO'd, or any other time you don't need to look at a tv.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="upstairs_info_text" title="Upstairs, downstairs" formatted="false"><![CDATA[Sit in neutral position. Inhale.
Exhale. Keeping your head still, raise your eyes upwards and
focus on something in that line of vision.
<br>Hold for a couple
of seconds. Drop your eyes down, focusing on something in that
line of vision. Repeat.
<br>This ergocise stretches the muscles of the eyes, increases
circulation and helps prevent eye fatigue.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="kingleer_info_text" title="King leer" formatted="false"><![CDATA[Sit in neutral position. Inhale.
Exhale. Keeping your head still, move your eyes to the right,
focusing on something in that line of vision.
<br>Hold for a couple
of seconds. Move your eyes to the left, focusing on something
in that line of vision. Repeat.
<br>This ergocise stretches the muscles of the eyes, increases circulation
and helps prevent eye fatigue.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="sidewatcher_info_text" title="Sidewatcher" formatted="false"><![CDATA[Sit in neutral position. Inhale. Exhale.
Keeping your head still, move your eyes to the upper right hand
diagonal corner. Hold for a couple of seconds. Lower your eyes to the
lower left hand diagonal corner. Close your eyes briefly.
<br>Repeat, going
to the upper left hand diagonal corner and then to the lower right hand
diagonal corner.
<br>This ergocise stretches the muscles of the eyes, increases circulation
and helps prevent eye fatigue.
<br>
<br>- Another good stretch is alternating rolling your eyes clockwise and
counterclockwise a few times.
<br>
<br>Stretches are good for before and after matches.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="near_info_text" title="Near, far" formatted="false"><![CDATA[Sit in neutral position, facing a window or
something far away. Inhale. Exhale. Focus your eyes on something close
to you, such as your computer screen or your desk. Focus on something
far away from you, such as the horizon or a person across the room.
<br>This ergocise strengthens and relaxes the muscles of the eye and
helps prevent eye fatigue.
<br>
<br>You can do this in between sets when you have down time. Especially
if you can go outside and get some sunlight into your eyes and focus
on things at a greater distance.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="handshake_info_text" title="Handshake" formatted="false"><![CDATA[Sit in neutral position.
Raise your hands and forearms in front of your chest.
Inhale. Exhale and shake your hands from the wrist,
as though you are shaking water off of your hands.
<br>Shake for ten seconds, continuing to breathe. Relax
your arms by your sides. Repeat.
<br>This ergocise increases
circulation in wrists, hands and arms, relieves the stress
and tension of computer work, and helps prevent
Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="thumbsweep_info_text" title="Thumb sweep" formatted="false"><![CDATA[Sit in neutral position.
Place your forearms on your armrests, palms facing up.
Point each thumb out to the side. Inhale. Exhale and
sweep your thumb across your palm towards your pinkie
finger. Sweep your thumb back out to the side. Repeat
ten times with both hands.
<br>This ergocise increases circulation in thumb and hand,
helps prevent DeQuervain's Disease.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="cuticlecheck_info_text" title="Cuticle check" formatted="false"><![CDATA[Sit in neutral position.
Place your forearms on your armrests and let your hands
hang down over the edge of the armrests. Inhale. Exhale
and slowly lift your hands up as far as they will comfortably
go. Inhale.
<br>Exhale and slowly lower your hands down as
far as they will comfortably go. Repeat ten times in each
direction, continuing to breathe.
<br>This ergocise increases circulation in hands, relieves tension and
stress in wrists and hands, flushes out waste products
from the carpal tunnel region and the hand, and helps
prevent Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="wristcircles_info_text" title="Wrist circles" formatted="false"><![CDATA[Sit in neutral position
with your arms resting on your armrests. Slide your forearms
forward slightly and make loose fists with both hands. Inhale.
Exhale and slowly rotate both wrists outwards, letting your
forearms follow the movement. Rotate outwards ten times,
continuing to breathe.
<br>Keeping your hands in loose fists,
rotate inwards ten times, continuing to breathe. You should
feel a slight stretch in your wrists during the rotations.
Increase the range of the circles slightly if you don't feel
a stretch.
<br>This ergocise stretches the wrist muscles, increases
circulation in wrists, and helps prevent Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="break_info_text" title="Break at the wrist" formatted="false"><![CDATA[Sit in neutral position. Extend
your right arm in front of you at shoulder height, palm down.
Bend your right wrist down, fingers pointing toward the floor.
Inhale. Exhale.
<br>Using your left hand, gently push the fingers
of your right hand towards you, bending your wrist slightly
further. Hold for ten seconds, continuing to breathe. Repeat
five times. Repeat five times with your left arm, assisting
with your right hand.
<br>This ergocise stretches the wrist extensors and finger
extensors (muscles at the top of wrist), which work during
typing or using a mouse, increases circulation in wrists
and hands, reduces the stress placed on wrists from working
at a computer, and helps prevent Tennis Elbow and Carpal
Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="stop_info_text" title="Stop stretch" formatted="false"><![CDATA[Sit in neutral position. Straighten
your right arm in front of you at shoulder height, palm down.
Bend your right wrist back, fingers pointing to the ceiling.
Inhale. Exhale and, with your left hand, gently pull back your
right fingers, stretching your wrist. Hold for ten seconds,
continuing to breathe.
<br>Repeat five times. Repeat five times
with your left wrist, assisting with your right hand.
<br>This ergocise stretches the wrist flexors and finger flexors
(muscles that run through the carpal tunnel and insert into
the palm), increases circulation in wrists and hands, and
helps prevent Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="underhand_info_text" title="Underhanded stretch" formatted="false"><![CDATA[Sit in neutral position.
Straighten your right arm in front of you at shoulder
height, palm up. Bend your right wrist down, fingers
pointing to the floor. Inhale. Exhale and, with your
left hand, gently push your right fingers toward you,
stretching your wrist.
<br>Hold for ten seconds, continuing
to breathe. Repeat five times. Repeat five times with
your left wrist, assisting with your right hand.
<br>This ergocise stretches the wrist flexors and finger flexors
(muscles that run through the carpal tunnel and insert
into the palm), increases circulation in wrists and hands,
and helps prevent Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="block_info_text" title="The block" formatted="false"><![CDATA[Sit in neutral position, at
least arms length away from your monitor. Interlace your
fingers in your lap. Inhale. Exhale and push your hands
out to shoulder level, turning your palms away from you.
Straighten your elbows.
<br>Hold for ten seconds, continuing
to breathe. Inhale and lower your hands to your lap,
turning them in. Repeat five times.
<br>This ergocise stretches the wrist flexors and finger
flexors (muscles that run through the carpal tunnel
and insert into the palm), increases circulation in
wrists and hands, and helps prevent Carpal Tunnel Syndrome.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="thumbpush_info_text" title="Thumb push" formatted="false"><![CDATA[Sit in neutral position. Place
your forearms on your armrests. Make a fist with your right
hand. Point your right thumb toward the ceiling. Inhale.
Exhale and gently pull back on your right thumb with your
left hand.
<br>Resist and don't let your right thumb move.
Hold for five seconds, continuing to breathe. Repeat ten
times. Repeat ten times with your left thumb, assisting
with your right hand.
<br>This ergocise strengthens the thumb adductors and
flexors (muscles that run along the inside of your thumb)
and helps prevent DeQuervain's Disease.
<br>
<br>Thanks to ergonomics
]]></string>
<string name="thumbpull_info_text" title="Thumb pull" formatted="false"><![CDATA[Sit in neutral position.
Place your forearms on your armrests. Make a fist with
your right hand. Point your right thumb toward the ceiling.
Inhale. Exhale and gently push forward on your right
thumb using your left hand.
<br>Resist and don't let your right
thumb move. Hold for five seconds, continuing to breathe.
Repeat ten times. Repeat ten times with your left thumb,
assisting with your right hand.
<br>This ergocise strengthens the thumb adductors and flexors
(muscles that run along the inside of your thumb) and helps
prevent DeQuervain's Disease.
<br>
<br>Thanks to ergonomics
]]></string>
</resources>