Bwmwr ond! Yn ystod y week yw'r cyflwyf yn gwneud o'r platton wathwag yng Nghymru, y dylai gyda'r ystod y Llywodraeth Lwyddoedd yn canpa van. Bydd o'r locasio, yn ymdweithio'r cwntraeth, platton wathwag yn cael ei gynhyrch o'r ffiyth. Felly ydych chi'n gwybod yw'r holl yn gweithio'r project o'r cyflwyf yn gweithio'r platton wathwag yng nghymhwys, mae'n ymddangos i'r llwyddo. ddwynt o'r gwrthod yn y gyrfrydd fel y Llywodraeth yn cael ei ddechrau, ond mae'r llans yn ddiweddol 500 poundu a phobwch yn ei ddefnyddio'r llan 500. Felly mae'n rhan o'r adeithio'n eich cyffredig a ddim yn fyddai James Ingleys yn y gyrrydd. Felly mae'n gyd wedi'i gweithio'r ysgol. Mae'n fwy o fewn i'r platform ydym yn ei gweithio'n gweithafol o'i gweithio'n gweithio'n gweithio, os ydych chi'n gwneud yn ysgol y bydd ymgyrch, button so you're notified for when my next podcast goes live. Ben we're on today's guest at Daniel. Daniel, how are you? I'm very, very well thank you. How are you? Yeah, very well thank you. First of all, thanks for coming on the show to tell your story. I know it's not easy. This is a very deep and personal story. You've just released a book talking about being gang raped, setting fire, involved in shootouts, a lot of stuff and we are speaking out. A lot of people get inspiration from your story to then hopefully come forward and speak out about their own pain and misery. First and foremost, how are you? Yeah, good. It was just like it's since the books come out, it's been non-stop. There's been a lot of things to do, a lot of interviews and yeah, it's been kind of different emotions. So yeah, I'm just excited, I guess, to see where it will go. Were you nervous about writing a book? Yeah, I was nervous about writing it because well, it was like two-sided because part of me I'm like quite passionate about like women being hidden victims in gangs and things like that. So I did want to get my story out there to like promote that these things do happen. But then on the other side, you're exposing yourself to the world and exposing like the innermost thoughts of your life in a book and that's obviously really scary. I always go back to the start of my guests. Where did you grow up and how it all began? I grew up in an estate in London, typical inner city London estate. It was like it was very back in them days. It was like a very community feel. The estates, everyone had their doors open. Summer time was great. I had a normal childhood. We was just playing on the blocks, like shooting water guns at police, just being children and just having fun. And yeah, I came from, I had a parent. My mother is Cypriot. I'm Cypriot. And yeah, that's where it all started. Good life though. Yeah, like as I said, like my childhood was really, really nice, really good childhood. All my friends was in it. We all lived together. We all lived down the road from each other on the same block. So I saw my friends every day and yeah, it was just a normal typical childhood, just going to school, coming back and playing out in the park. Who were you at school? I was, I was quite intelligent at school, but I was like almost a class clown a little bit. So in primary school, I was always just making jokes. I was a bit troublesome, but my grades were always really good.  So yeah, we were all kind of causing trouble in school, but not anything major.  What about your dad?  So my dad, I don't know my dad. So yeah. How much do you think that plays an effect on you as a kid? I always wanted, I think I craved like having a like a male around me for protection. So when I started like in my early teens, I always felt like I needed someone to protect me. I wasn't, I don't know what I was scared of, but I felt like I needed a man to protect me. So yeah, it may have been down to the fact that I didn't have like a male around me that I felt could keep me safe. What ease did you start getting into trouble? Well, I started selling weed when I was, well, I had just turned 13. So I met a man when I was 12. And he was, he was 19, but I had told him I was 15, but I was actually 12. And I like very visibly looked 12. And he used to, like I used to leave school, sign in school, leave school, change my clothes, go and meet him and drive around in his car. And we would sell weed and he would pay me. And I remember like he gave me my first £50 note when I was 12 and I was like, oh my God, this is amazing. Because I didn't, I'd never had no money. We didn't, I came from quite a poor background. So to have my first £50 note was amazing. And I remember like I didn't even spend it. I literally just put it in my room and just kept it there. And I always used to take it out and look at it because I'd never had that much money before. And I'd never seen him £50 note before. But I didn't get arrested until a few years after that. I think I was 14 when I first got arrested. When you were 12, though, you were having sex, you weren't, of course, so basically he was wanted to wait until my 16th birthday, which would have actually been my 13th birthday. So at that time, on my 13th birthday, he was really pressurising me to have sex. I remember I was in his house and it was like, I don't know why I've got such a vivid memory of Jeremy Carr was on the TV. And he I would say forced me to have sex with him. I didn't want to do it and I was telling him no, get off me. But he carried on for not very long. It was only about maybe 40 seconds or something. But after that, he would continuously pressurise me to have sex, which I didn't do. And luckily, a few months later, he went to prison. So I didn't actually have to deal with that for much longer. So that was a relief for me.  I remember I went home and it was my literally my 13th birthday. And my mum had made a cake and like it was all very innocent at home, like all my presence was wrapped up and my mum was like, oh, let's go get a Chinese, like as a special occasion.  And yeah, it was horrible. Like, yeah, it was not a nice experience at all. I don't think I didn't I don't class that as a rape for some reason, though, which is really weird. Why do you think that is? I feel like I don't know, like in my head, it was consensual, even though it wasn't. And I think that might have just been programmed into me. I'm not too sure why I feel like that. Did your mum ever know what you were doing at that 12 and 13? No, so no one ever knew what I was doing. I was still I was like trying to live two lives. So I was at that time, I'd gone to I'd gotten into a grammar school. And the grammar school was like very high performing grammar school, very high pressured environment to like achieve. And where I was coming from, my school was outside of my area, so I didn't have any friends in school. So it was hard to juggle like still being from my estate, but then being with these girls in school, and I was starting to get quite bullied at school. So my mum was aware of the bullying and she was aware that my grades were slipping. But she wasn't aware that I was skipping school like three or four days a week to go and sell weed with these gang members. So once your first boyfriend went to prison, what did you do after that? So he went to prison and I started hanging around with his friends. And they were still selling weed. They were quite heavily involved in armed robberies, but I didn't get involved with any of that. And I actually stopped selling weed because I didn't want to do it for them. So I wasn't doing it for a little while, but whilst I was with them, there was a lot of violence that I experienced. So the one time where I was told that I needed to tie a girl on a bench and set her on fire, which was done. And everyone ran off and I remember like I couldn't, I felt so guilty I had to ring the ambulance. Like I didn't really care if I got arrested or anything, I just rang the ambulance anyway.  There was a couple of stabbings that I witnessed. And this was all obviously at a very young age. I was only about 14 or 15. So yeah, it was becoming quite intense and hard to hide that life from what was going on at home as well. How much does that play a massive part in your main today that seeing people getting set and fired and stabbed and do you still think about it or do you try and block it out? I don't think about it at all. I've been diagnosed with complex PTSD. And one of the symptoms is that you have no emotions and like towards all of those things, I have no emotion. I can't, I feel nothing, which is like also quite scary that I feel nothing for these things. And like I can see even as I was growing up there was loads of violence that we witnessed and it didn't, I didn't feel like it affected me at all, even though it probably did. So you stopped saying we'd seen you that all that violence was happening? Was it a turn on as well? Because your father figure wasn't there, the jewellty cup to these people as men?  I did respect them at a time, but I was more fearful of them. I didn't like, bear in mind this gang was not from my area. They was another gang from another area. These were not my people. So like even though I respected them it was more out of fear than out of love. What happened with the gang in your area? I found out you're going to vote with another gang with that of Martin? At that time, no, because I was so young and I wasn't involved with anything with the people from my area. They were hardly a gang themselves at that time either. They were just young boys running around the streets. So it wasn't that deep. How many beatings did you have? From that particular era of my life, none. As I got older and started like going country, I was beating up a few times, but nothing like too major. But all of this culminated in the fact that when I left this life, I went and ended up being in a long-term relationship that was very violent. So I don't know if that's got something to do with everything that I went through. How old was he? The partner that was quite violent to me. He was 35. How old were you? 25. Was there a lot of violence in every one of your relationships? No. The relationship with my baby's father was not violent and my relationship currently is not violent. What was it like before you were pregnant? What was your life like? By that time, I was in care. So I didn't really have anyone to look out for me. I was advocating for myself. Whilst I was in care, I was just super wild. I didn't care about anyone. I didn't care about myself.  Then having, getting pregnant calmed me down a lot. Whilst I was pregnant, I wasn't doing anything crazy. I was just sitting at home being a housewife and cleaning and cooking and expecting my child. What was it like going into care? It was hard. I was in and out of care my whole life because there were issues with my mum. So I was used to it. I'd go into care for a little while, come back out, go into care. So going into care wasn't too much of a big issue for me. And I preferred care at that time because I didn't have to put up a pretense at home. I could just be whoever I was at home.  Yeah, I feel awful obviously. She dealt with a lot and it's not her fault. And now we have an amazing relationship like she's an amazing mum. And looking back now, I respect her so much for even putting up with everything I was putting her through and still just trying to be there for me as much as she could. What age was it when you were getting raped? 15. So still very young? Yeah. How was that experience? How did that happen? It happened that I was, I ended up in a flat with four men and they tied me up.  They broke some ribs and obviously all of four of them raped me. They videoed it as well. It was like a horrific event but at the time I didn't really feel anything. The only time I felt something or even showed emotion was one of the boys picked me up off the floor and took me into the bathroom and he sat me down. He had me across his lap like a baby and he started wiping my face for me, wiping my tears and trying to push my hair back and stuff. He was saying, I'm sorry, I didn't mean it to go this far. And that, like I broke, I didn't even break down. I just started crying because I almost felt a bit bad for him because I was like, he really didn't want to do this. He didn't, he doesn't even want to be here. He looked like almost, he looked sick with what he had done. Anyway, eventually they let me out and I was on the street covered in blood with my knickers on and a coat and I called the police but unfortunately the boys were not prosecuted. Yeah, you can't feel sorry for him because he still got choices at the end of the day.  That's true.  He could have stopped it. He could have phoned the coppers. He could have said no. It's interesting because I had this conversation the other day and people were saying it might have been a case where he was almost a victim as well. Even though we can't excuse rapists, it might have been that he was scared of the actual, the person that was orchestrating all of this as well to the point where he went and done something that was so against his morals but I'll never know. What about the corpus? Why did no one get charges? Well, initially I lied to the police and said I didn't know who it was because I was terrified and then one of these rape specialist officers came to me and she was like, look, I know you're lying. She was like, we know that you know who they are.  So I still felt quite bad doing it. The boys got arrested and remanded but when it went to the CPS they were saying that I was an unreliable witness and all four boys had put in a statement to say that I was, they were using me as like a prostitute, like I was a known escort and this is something I did but what I don't understand is that surely if you're 15 it's statutory rape regardless. So I was a bit confused as to why it never went to court but yeah, they were let out. Who was that for you? I just felt let down and it just reinforced in my head that the police just are not going to help me, the police can't help me, don't go to them for no help, they're not going to support you and you really are on your own and then at that point that's when that whole thing of like I need someone around me that can protect me, that's what I was looking for at that time.   Um there was discussions in the flat on that day so they let me out onto the balcony for like a period of time while they were discussing what they were going to do with me but the window was open a little bit so I could hear and they were saying ah we're just going to have to kill her because it's gone too far we've tortured her, we've kidnapped her and now we've raped her, we may as well just kill her, like there's no point and then one of the boys was saying no no no she's not going to snitch, she's not going to say anything.  I wasn't really sure where it would go um I definitely was scared I actually saw one of the boys when I was nine months pregnant on the street and I just like I saw him and we looked at each other and we looked eyes and I just ran I just started running like I dropped my bag and everything I was out I was on my way to college and I just started running up the road nine months pregnant it was really horrible. When they were in jail on demand like did people know what they'd done? Yeah so people knew um and I was encouraging people to not do anything at that time I was like look just let karma get them let the police deal with it because I really thought that they would just go gel and my friends were saying no no no like we can't let this slide like they're rapist this is absolutely wild we have to do something um and then at the same time I was getting like threatened by people from their area so I was getting a lot of in them times it was MSN I was getting like MSN messages like we're going to kill you we know where you live etc etc. How is it known that men can treat people like that? Like how damaging is that for then for you to have a trust? Yeah I've been asked this question before like people were like did you trust men after that? I did if anything I put too much trust in other men afterwards because I wanted safety I wanted to feel protected so I almost went the other way and put too much trust into people. How is that when you're looking for safety though but then that safety is destroyed where people are using your vulnerability to their own advantage? I don't know it didn't really like I didn't see any of that at the time so I couldn't really I can't really talk on it because at the time all I wanted was someone bigger and badder than them to be around me and I didn't care what that person did to me I just didn't want that to happen again to me.  So I was outside at this point by myself so technically I could have just walked away I don't know what on earth was keeping me like stuck on that balcony but I couldn't move and I was looking at I remember it so clearly like I was looking up at the sky and I started praying I was like please god like please just let me live let me just survive this and I'll be good like I promised like I almost felt like it was some karma for what I had done and I was just praying praying praying and then that's when they let me back in the house and we're like oh we're all going to get um we're going to book a cab for you to go back to your own area. Was a taxi driver not suspicious? Probably I've no idea like I've literally got no idea at all. Was there no DNA enough in that you could have tried and convicted them? Was it too late? There was there was DNA because well I went to like one of those sexual health places that the police send you to and they did all the swabs and in my mouth and all the DNA and there was like um there was a video of it they had taken a video of it with like them throwing up their own gang science asking me to throw up their gang science so I don't understand like I still to this day don't understand how they didn't get convicted for that. Where did you get the strength to stack them in? I think it was police pressure to be honest they were just on me like I kept having interviews and at this time I was doing like my mock GCSEs there was so much other things going on um and the police were just she she kept saying to me we know you know we know you know you may as well just tell us because we know you know so I was just like I was just tired and I just said okay cool I'm going to tell you thinking they will protect me obviously not. How does that meet you towards the system? I just felt really like I said I just felt mistrust for the police anyway so that just added extra mistrust into my brain about the police. I no longer respected them I no longer respected what they did for a job um and I didn't know at that time I was I was too young I didn't really understand that it was the CPS that does the convictions and not the police so now looking back it's almost like the CPS need to change their procedures not necessarily the police even though the police have work to do as well but the CPS the threshold is too high for rape cases like not enough rape cases get charged to this day. So after that experience did your life spiral or did you think still such a young kids still got a lot of grown up today were you thinking I'm going to try and get away from this life or did it just get worse from there?


What's up guys? Mike the Coder here. Today we are going to talk about Tower of Hanoi. Pretty well known common puzzle in math and in computer science and the next problem of C.S.E.S. So what is Tower of Hanoi? Basically it is a math puzzle that can consist of three towers. So there's three towers. One of the towers has these rings. Each of these rings there's the small, the medium, and then the large. It's kind of like one of those child toys, right? When you see at Tories RS you have one of these rings. It has like small, medium, and large. Our job is to move all the discs to another tower, but there are some rules you have to follow. So we only could move one disc at a time, right? I can't just take all two, three, and then just put them onto the tower. It's cheating, right? Only one disc at a time. The second rule is that only the top disc can be removed. So I only could remove the one on the top most disc. So in our first picture you see right here, it's on the top disc, the smallest disc that you can move. If it was like the middle disc, then that's only one that you can move. So only the top disc can be removed, okay? The third rule is that you cannot have a large disc over a small disc. So what that means is that like in our picture here, we cannot have the green on top of the blue, right? Because the blue is the smallest, right? We cannot have the green because the green is a large disc and it cannot sit over the small disc, right? This green disc has to be always on the bottom and the brown disc has to be in the middle. So yeah, that's essentially what it has to do. Okay, so how do you solve this problem? So to solve this problem, you have to move the discs around individually and then place them back together and then move it back to your destination. Okay, let's start with one disc. So if we just have one disc, you could easily just move the source to the destination because like that's all you have to do. But if you have two discs, right, you have to move the smaller disc to the auxiliary peg, which is like the third tower that's on our destination. So we're just going to move the smallest disc to the third tower, then move the larger discs to the bottom, and then finally move the smaller disc from the third tower back to our destination. Okay, so it looks like this drawing right here. So now if you want to do the nth disc, the recursive algorithm is like this. So you're going to move n minus one discs from the source to the auxiliary. So that means that we're going to move all the discs that are not the largest to the third peg of the auxiliary, we're going to move the nth disc from the source to destination. So we're going to move the largest to our destination. And then we're just going to move the n minus one discs back to from auxiliary to destination. So yeah, so here is like the procedure here, right? So if the disc is as equal to one, our size of our discs is one, all we have to do is just move the destination, the disc from the source to destination. Okay, otherwise, we're just going to decrement the number of discs that we're moving every time. And what we're going to do is we're going to move the source to the auxiliary, then move one disc, one disc from the source to destination. And then now afterwards, we're just going to move the auxiliary to the destination. And that's our last call. The third variable, we just put the third variable at where it is. So yeah, that's essentially the code. And I'll show you guys the code now. The guys, the code looks like this. Yeah, so read an n, which is number of discs. I have a vector pair x represents like the source and destination because they want you to print the source and destination. That just called solve with my pairs, my pair of answers of x. And then I pass in the number of discs. And then here are just for from to an auxiliary. So I have one, three, and then two, representing from to an auxiliary. So these are the different pegs. And yeah, and here we have solved, if the size of n is equal to one, we're just going to push back onto to our source to destination, into our answer array. And then we return. Otherwise, we're going to recursively call n minus one, passing in our answer array, and just passing the source to the auxiliary. So this is passing in n minus one discs from source to auxiliary, then we're going to push back, which is going to be we're going to add the front to two, which is like source to front source to destination, adding one disc from source to destination, and we're adding this into our answer array, because I want us to print out the answers. And then here we recursively call on the n minus one discs, and we pass from auxiliary to the source. Yeah, yeah, auxiliary to source destiny, auxiliary destination, auxiliary destination, okay, so that's basically just piling on the rest of the rest of the discs. And that's basically the gist of the code. And then in the end, we just loop through our print out the sides of our answer array. And then we just print out for each of the answer, each of the values in our answer array, we just print it out, print out the first, the from the source and destination of each value. And that's it, return zero.


Hey guys, welcome back to Six Sisters Stuff.  So my name is Kristen Hills and every Sunday, my sisters and I, we love sharing with you Instant Pot recipes.  So if you guys are ready, let's get cooking. All right, so right now it's gonna be a little bit different. Usually I make homemade dough, but I wanted to show you something that would be a little fun that your kids could do that doesn't take a lot of effort at all. So I'm gonna make a giant cinnamon roll in your Instant Pot and it's super easy. Okay, so first you gotta just open this up. This is, I think, the worst part. I should have done this before I filmed. Oh, that's the worst. Okay, so this is just, it has eight cinnamon rolls in it. All right, it's been sitting out for just a little bit, but it has eight cinnamon rolls in it. Now, you can do a few things with these. You could make mini cinnamon roll bites, fold it up like this and put it in an egg bite mold and cook it for the same amount of time, or you're gonna do, I'll show you what I'm gonna do. So I'm gonna take the centerpiece and just kind of make it flatten it down just a little. Hold on one sec. Before we throw anything in here, let's spray it now. I am out of normal cooking spray, so this is my baking cooking spray. It'll work just fine too. Okay, so now that that pan's ready to go, we're just gonna put the first cinnamon roll in there. Then we're gonna take the second one and you can kind of see how it is rolled together. You're kind of just gonna unroll it. That way you can make one giant cinnamon roll. So if you can get this, we are just wrapping it around.  Now it won't be exactly even, because I mean, if you look at it, there's some parts are bigger, some parts are smaller, that's okay, because you're just going to wrap it and kind of stretch as you wrap. All right, let's spill that one here. And you kind of just left off where you were before. By the end, it should be filling up pretty much the whole bottom of your pan. All right, you guys can see this. That is gonna be so much fun and you can like cut into it like cake, but I'm excited that it's just giant. The kids are gonna love it. Okay, so you're gonna cover this with some foil. All right, so you're gonna cover this with foil because you don't want the liquid to get into it. You wanna keep it as dry as possible. And then we're just gonna add about a cup of water to the bottom of your Instant Pot. Make sure you add your little trivet. Now, this pan that I'm cooking the cinnamon roll in, I'm gonna put a link down below in the description for you. This is known as like a pot in pot recipe. Okay, gonna throw it in here.  Make sure that this little knob is turned to ceiling, not venting. Now, this is my luck, so it's a manual button, so we're gonna push manual and then we're gonna go up to 20 minutes. Just like that. Then once you set the timer, you can just walk away. Okay, so it has been done cooking for about 15 minutes or so, so we're gonna just turn the knob to venting and get out all the rest of the pressure. And then you can open the lid up. And let's pull this out. We got it, we got it. Okay, pull it off. Nice. This is so fun. Okay, it is cooked all the way through and we're just gonna frost it. Once it cools down a little bit, we'll frost it and then I will show you guys. Now, it came with its own frosting or you could make your own frosting, but I'm just gonna use what they have and just put it on. All right, and then just spread it out. Now, if it was my choice, I would actually double the frosting because probably one of my favorite foods, but this will work just fine. All right, there you have it. Giant cinnamon roll in your Instant Pot in about 30 minutes. All right, guys, thank you so much for joining me today. Now, if you wanna check out my other cinnamon roll or how you proof cinnamon rolls in your Instant Pot, you can check out this video right up there. And I will see you guys next time. See ya, bye.


We got training from Agripreneurship Alliance and that has really helped us so much. I have used the knowledge and obtained that I got to train other youths. This country is very rich in terms of resources but surprisingly we got very many poor people, the youth and the women, but I have used that to at least go to their communities, train them in the different areas where they could make some money. Today we had an opportunity to meet a team from Ireland who shared their incubation setup and we had stories from them and from other countries as well and the challenges are pretty much the same. So I'm going to use this as well to help me and train others. The opportunity that I have got from Agripreneurship Alliance and other support has really enabled me to get some bit of exposure and attend exposure. For this last week there was the first national agricultural youth education exhibition in India where we took our products and the trend is now changing. There were so many younger youths who attended the exhibition and even the general public. And this time when one visits your store instead of asking to test or have a feel of what you make, they really showed the interest in how to learn and also get the skills so that they go back, set up their own enterprises and break the chains and fangs of poverty. All that would not have been possible had it not been due to the support that I got from Agripreneurship Alliance.


My name is Deena Graham, I'm a medical oncologist here at the John Thor cancer center. I work in the breast and gynecological malignancy divisions. I treat mostly breast and GYN cancers, which are cervical cancers, uterine cancers, and ovarian cancers. I want the patient to know that myself and our entire team are there for them through this very difficult time. We're there for them in every way, first and foremost, to provide them with the medical expertise in innovation and also to support them and their families through this difficult endeavor. What I would want patients to know about the John Thor cancer center, specifically for women who are diagnosed with cancer, that we are constantly innovating and constantly trying to develop new treatments, new cures, new innovations to help cure cancer and also support patients who are dealing with cancer on an everyday basis. And I'm forever thankful to many of our patients who've participated in clinical trials because that's the way we've really been able to take care of patients every day and that's how our standards are developed. We can provide efficient, compassionate and effective care for cancer patients. When a provider has a patient who's diagnosed with cancer, often they're not sure where to turn to or where to go or how to get their patient taken care of quickly. We're here to help with that. We see patients extremely quickly and it's our job to pick up the ball from there and get the patients to where they need to be.


The first question is the motion 7442, in the name of Tom Arthur, on the fourth national planning framework to be agreed. Members should cast their votes now. Before I close the vote, I call co-cab Stewart to cast a proxy vote on behalf of Stewart McMillan. On behalf of Stewart McMillan, I would vote yes. Thank you. We'll ensure that's recorded. I'll call Daniel Johnson for a point of order. Thank you, Presiding Officer. My item at wouldn't connect, I would have voted yes. Thank you. We'll ensure that's recorded. I can assure you, Mr Kid, that your vote has been recorded. I call Neil Bibby for a point of order. On a point of order, Presiding Officer. My app was not working. I tried to change my vote from abstain to yes. I would have voted yes. Had I been able to reconnect with the software. Your original vote has been recorded, Mr Bibby. I call Sarah Boyack for a point of order. Thank you, Presiding Officer. I have not been able to connect with the app. I would have voted yes. Thank you. We'll ensure that's recorded. The result of the vote on motion 7442, in the name of Tom Arthur, is yes, 88, no, 30. There was one abstention. The motion is therefore agreed. The next question is the motion 7459, in the name of George Adam, on approval of an SSI, be agreed. Are we all agreed? Yes. Can I just confirm, are we all agreed? Yes. The Parliament is not agreed, therefore we will move to a vote and members should cast their votes now. I'm going to go to Co-Cab Stewart now, and I call Co-Cab Stewart to cast a proxy vote on behalf of Stuart McMillan. On behalf of Stuart McMillan, I vote yes. Thank you. We'll ensure that's recorded. I call Colin Smyth for a point of order. Thank you, Presiding Officer. I would have abstained. Thank you, Mr Smyth. We'll ensure that's recorded. I call David Torrance for a point of order. I couldn't connect here. I would have voted yes. Thank you. We'll ensure that's recorded. I call Sarah Boyack for a point of order. Thank you, Presiding Officer. I couldn't connect to the app. I would have abstained. Thank you. We'll ensure that's recorded. I can confirm, Mr Chowdry, that your vote has been recorded. The result of the vote on motion 7459 in the name of George Adam is yes, 66. Sorry, there were no votes against. There were 52 abstentions. The motion is therefore agreed. The final question is that motion 7460 in the name of George Adam on approval of an SSI be agreed. Are we all agreed? Yes. The motion is therefore agreed. That concludes decision time and we'll now move on to members' business.


Hello everybody, Andrew and Myeski here with Dental L. So I had just got in a bunch of new amazing products again, and I thought that I would talk about them a little bit in case you guys are curious, okay? Cause I've been talking to a lot of patients lately who say to me, yeah, I was watching one of your videos, that one toothpaste, do you have that? So I just thought that I would talk about them.  So if I'm coming to you and you need something, chances are I do have it because when I talk about products, when I tell you, well, you should be using this toothpaste or this mouthwash. It's just so much easier for you if I have it ready to give you, right? So you don't have to go to the store, half the things that I have you can't even buy. So it's just kind of easier. Plus, if you come to my home office here in St. Thomas, if I'm telling you about a toothpaste that you're thinking, oh, that actually sounds pretty good. I would love to try that. It is so nice when I do have it in stock. So a couple of things. So I can't hold all of them at the same time. So I'm just gonna go one by one here. So I have this back in stock. This is a charcoal toothpaste that actually works. So be careful when you do purchase those charcoal powders, they are too harsh for your enamel, plus they make a mess. So this is the actual charcoal in a toothpaste that will help to whiten your teeth if used twice a day. You don't have to use it every day if you don't want to. Like I actually like to use a combination myself of this one and this one here. So this one I use every day two to three times a day. This will help to get that stain off, plus this will help to add that protective coating over the teeth to make the teeth less sensitive and help for further stain and not attach as well. But I tend to use this one probably three times a week to just kind of kick it up a notch because it does have the activated charcoal in it. It's kind of like a limey mint taste. Like it's actually not too, too bad. And it's a little more, not coarse because coarse isn't the right word, but it does get a little bit more off. So I actually like to use both of them. This one is about $35 and this one is about $20. So it just kind of depends on which one you prefer. So for the mouth washes, you guys, what I have here is I have two different kinds. So I have been having some patients who say, okay, I would like to use a mouthwash, but I don't like the taste of this one or they might not like the taste of this one. So they do taste a little bit different. This is a very light minty taste to it. This has more of a pronounced mint taste to it, but it's a different kind of mint. It's kind of hard to explain. So I like to be able to offer both of them, but they do have like different uses too. Sorry guys, one sec. I thought I heard somebody at the door. There's nobody there. No worries. Oh, you guys might hear my dog, sorry. It's just a neighbor like walking along the sidewalk. I know, tough life, eh? But so they do something a little bit different. So this one is more for if I see you and you have a lot of cavities or I'm cleaning your teeth, it's been a year, two years or more since you had your teeth cleaned last, the gums are probably bleeding, right? They're probably in bad shape. This will help to heal things up a lot quicker than not using a mouthwash at all. So it does work for the teeth and for the gums also. Sorry guys, I'm just gonna check on my silly dog. Okay, there we go. And then this one is for those people who say they want their teeth to be a little bit lighter, brighter and whiter, and they might have cold sensitive teeth too, but they also get stained. So this is for a little bit of everything teeth-wise, not so much for the gums.  This is perfect. So teeth-wise, this helps with helping you actually not get more cavities, plus helps those tiny cavities not get any bigger, helps to make the teeth a lot brighter and helps against cold sensitive teeth. So they do kind of different things. So it does depend on what you need and what you want, but I do offer both of them. Some other toothpaste that I do have in you guys. So this one is perfect for if your child is like three, four, five, six, and they always have cavities or you can tell they're not brushing as well as they could be. This will help it so they don't get cavities or if they've had a lot of cavities in the past, this will help them again, not get further cavities. It's amazing stuff. There's xylitol in there too, 25%. That actually helps to keep the bacteria in the mouth a lot less prominent so it can't cause cavities because the more bacteria somebody has, the good and the bad, it's so much easier to get cavities. But if there's less in there in the first place, you can't get cavities. So it's perfect for children. It comes in mint and bubblegum. The mint doesn't taste very good. So I probably don't have that in stock right now, but the bubblegum tastes good. The next one, this is for adults. So this is honestly the best toothpaste out there for everybody, for every adult. This will help against cold sensitivity. This will help against if you have a lot of cavities, this will help you not get more, plus keep those tiny cavities from not getting larger. This stuff is amazing, but it is mainly for if you have cold sense of teeth. Even if you don't, this stuff works to help to prevent against cavities absolutely. So this stuff's amazing. It has 10% xylitol in it. So this will also help to limit the bacteria that's in the mouth. So in a perfect world, what I tell my patients, at least most of them, is you should be using a toothpaste and a mouthwash, okay? So it just kind of depends on which one is the best for you. Just as an example, like this one is $25. This one is $20. This one is $20 also. This one is $11. And I mentioned this one's 35 and this one's 20. So yes, more expensive than your $3 to $6 toothpaste out there, but it works.  I'm telling you, if we can help you and your children not get cavities, isn't that so much better?  It's at least $100 per tooth, maybe in children, $40 per tooth, $60, but that's a bad experience for them. Sorry about that, guys. There was just somebody at the door.  Plus you'll have something else in your mouth that was not there before. So the best thing to do is to help to prevent those cavities from starting in the first place. So let me know if you guys have any questions. I am so happy to help and I will see you guys in the next one.


Hello everybody, Andrea Troste here with Dental L Tutoring. Happy Holidays and Merry Christmas. Of course, it is in about a week now.  So I thought that I would hop on and say Merry Christmas, Happy Holidays.  Don't study too much, okay? So it's Christmas Eve on Sunday, I believe, right? So do not study too much, okay? Just take it easy, no studying. So I would say Friday, Saturday, Sunday, Monday and Tuesday. Just take a break, okay? That is allowed. Spend some time, you know, take it easy. It is okay to take some time off, okay? Now if you feel like you absolutely have to get something in, then study for an hour, that's it. Two hours, okay, tops, but at night time. So then that way you can do everything else that you have to do during the day, okay? So if you have to do something, study an hour or two hours at the most at night time. But I do say take Friday, Saturday, Sunday, Monday and Tuesday off, okay? You need a break, yeah. So I just thought that I would hop on and say that. I said the same thing to all of my students as well. I said no more studying for a little bit.  Even we typically have our sessions on Sundays, but this is our last one for the year because I will be taking some time off too, right? Why not?  So again, you guys, happy holidays, Merry Christmas and I'll see you guys next year.


Hello and welcome back to the Sports Biomechanics lecture series as always supported by the International Society of Biomechanics and Sports and sponsored by Vicon. Now hopefully over the past couple of weeks you've managed to enjoy some of the ISPS conference presentations and if you haven't then these are still available on YouTube over at the ISPS channel so do go and check those out. But for now I guess following on from a couple of excellent talks that we've already had in this series relating to athletics so both long jump with a sports prosthesis and running footwear in the two hour marathon. We've got another talk relating to athletics this time by Dr Sam Allen who is a senior lecturer at Loughborough University and Sam was also one of my PhD supervisors. So it's been really nice for me to get Sam involved in this and get him to talk to everybody today. I think it's a topic of simulating the triple jump that hopefully has quite a wide appeal. So it's really interesting or at least in my opinion from a theoretical biomechanics perspective but also has some real interest and practical applications from a sporting performance perspective. And even through to a strength and conditioning perspective of how to work with athletes and get a transference through to improvements in their actual performance. So yeah hopefully another really interesting talk. It is pre-recorded so if anybody has any questions for Sam then either drop a comment down below on YouTube and we'll try and get an answer for you. Or I think at the end of the talk Sam does have his email address on there and he said he's happy for people to email him. So hope you enjoy. Okay firstly I'd just like to say thank you very much to Stuart for the invitation to do this lecture. And thank you for his efforts in putting together this lecture series. He's got a great group of speakers and I'm really honoured to be invited to join them. So what I'd like to talk about today really is work that began with my PhD which was published more than 10 years ago now in computer simulation of the triple jump. So I'm just going to go through the evolution of the work from the very first studies I did with my PhD through to the most recent ones. The first thing I'll do is just to give you a quick recap of what the triple jump is. Most people will know obviously but just to remind you of the specifics. And then I'm just going to go through three studies really that we did myself and my co-authors Mark King and Fred Eugen.  And then velocity trade-offs during the ground contact and lastly the effects of altering strength and approach velocity on performance. The latter two horizontal to vertical velocity trade-offs and strength and approach velocity relate to the phase ratio and I'll come on to what that means specifically in a minute. And then lastly we can draw some conclusions from all this work. So the triple jump. It's an athletic event, a track and field event which comprises an approach run where athletes try to generate pretty much maximum velocity, almost maximum velocity, followed by three consecutive phases and they are the hop which taking off from a take-off board from one leg onto the same leg, followed by a step where they go from that same leg onto the other leg and a jump which ends up in the sand pit. And the performance is the distance from the front of the take-off board to the rearmost mark they make in the sand. So they're trying to maximise that distance. So the motivation really for why we wanted to simulate this was that triple jumping is potentially one of the most, if not the most physically demanding disciplines in sport. The gram reaction forces have been measured up to 22 body weights which is enormous and I think James Hay said that was the highest force going through a human limb that had been measured in any volitional activity. So in that respect is potentially the most physically demanding discipline in sport. Also there's a control aspect with three phases put together which makes it interesting to simulate and how these phases have to be balanced in order to maximise the performance. There were lots of really good experimental studies on the triple jump and a lot of those were in the 90s by James Hay and Bing Yu and they provided lots of really good information on techniques used by the very best athletes in the world. So the motivation really to simulate this activity was to maybe add a little bit of insight into why the athletes use these techniques, why are they optimal and then possibly how might they manipulate to improve performance further. So the first thing I want to talk about is the arm technique and I'll show you a video, a couple of videos of these different arm techniques in a second. So I'm going to try to stay fairly surface level. I'm not going to go into too much detail on the methods of simulation. But if you need to know that if you want to know that I'll put the links up here to the papers where you can go and find out the specific details. So I'd just like to acknowledge my co-authors Matt King and Fred Yeadon who were also my PhD supervisors and they are my co-authors in all the papers I'm going to talk about today. So there are two techniques in triple jump and this is an example of the first one where the arms move asymmetrically back and forth through the phases. So it's a bit like running. I'll just play that again. So the arms move back and forth in opposition to the legs and he does actually bring them together. This is Jonathan Edwards, still the current world record holder jumping 70 meters and 80 something in Atlanta in 1996. Now the other technique is the double arm technique where athletes bring the arms symmetrically back and forth with each phase. So this is an example of the double arm technique. This is Christine Saylor, probably the best male triple jumper of recent years. And this is him getting very close to Jonathan Edwards world record of 1829. I think this was about 1821. So watch his arms. They move back and forth with each phase. He actually gathers them behind him before takeoff and then brings them back and forth as Jonathan Edwards sweating on his world record there in the commentary box. So I'll just play that again. So you'll see he gathers his arms behind him at touchdown of the takeoff step. And he brings them back and forwards and back and forwards with each ground contact. So two techniques on the end of this study really was to determine which one's the best. So the first thing I had to do was to construct a model of triple jumping. So the way the models work, they are representations of the body. So in this case, the model has 13 rigid segments representing the limbs that completely rigid that there's no compression at all within the segment or between the segments that are pin linked. And then on top of this we have wobbling masses. Now wobbling masses just represent the soft tissue motion so they are allowed to move. They themselves are rigid segments that they can move relative to the skeleton, the skeleton that we just saw, and they represent the movement of the wobbling mass. So the muscles and the fat and the viscera and all those kind of things, which is important especially during impacts and there's no higher impact than during a triple jump. So it's very important to include that. Now the model, this model is driven by torque. So it's a torque generator model. All the white dots here on this picture represent a torque generator. So the MCP ankle, knee, hip and shoulders were all torque generated, torque actuated and the elbow was actually angle driven. So that was taken from measured performance which I'll come onto in a minute. And the interaction with the ground is by a set of springs. So that just represents a force which, the size of which is determined by the intrusion of the foot into the ground. So that's the structure of the model. Just a quick comment on the reasons for the wobbling masses. So here's a jump take off. And if you watch you can see that the soft tissue moves substantially on impact. And that's what we include the wobbling masses in the model for to represent that motion. So effectively it means that the mass of the body is allowed to continue to move forwards and downwards on impact for a little bit longer than it would if we didn't include wobbling masses and that attenuates the impact. So if we look at the soft tissue you can see it moves around a lot. So there's quite significant movement of the soft tissue over the skeleton. So the inputs and outputs to the model are the kinematics at touchdown. So that's the way the model is moving. And we only simulated the ground contact phases and we estimated the movement in the air from measured data. So we used the angular momentum changes throughout the airborne phases to put the model in the right place, the landing if you like. So we give it the kinematics of the way it's moving. And then the thing that moves the models is the activation timings of the top generators. So the top generators can switch on and off effectively like the muscles and they can extend and flex the joints at different times in order to either match the performance or to maximize the performance. And then the outputs and the models are the kinematics and kinetics throughout each of the ground contacts. So we get all the joint motions and the ground contact forces, joints, moments, etc. And that's the case for each of the three phases of the triple jump. This is just an example of what I mean by the activation. So the activations are actually defined by activation profiles. So there are four different types representing different muscle groups if you like. So they can ramp up so they can be inactive and they can ramp up to being active or they can ramp down either active and they ramp down to not being active or they can ramp up and down or down and up depending on the requisite actions at that joint. So the first thing we needed to do was to get some representative data of a triple jumper because what we wanted to do was to make the model subject specific, that specific to a particular athlete. And the way we did that was to measure a triple jump performance and to measure various aspects of the triple jumper himself. So how strong was he based on measurements from an iso-velocity dynamometer and how long and heavy were his body segments. And we did that using anthropometric measurements and Newton's geometric models to calculate the segmental inertia parameters of each of the segments in the model. So the data collection, the top data collection resulted in surfaces like these. So what we did was to collect top data as a range of angles and angular velocities for each of the top driven joints in the model. And then we fit a surface to that data in order to specify at any given angle and any given angular velocity what the maximum joint torque achievable by the subject was. So we did that for each of the top driven, driven joints. And then this is the data collection of the triple jump. So we actually took force data. There's a force platform located just before the pit here. So we took force data of each of the phases of the triple jump. So we asked to get representative data. We asked the jumper to do the takeoff of each phase from the force place where the hop takeoff, the step takeoff and the jump takeoff. And that gave us representative force data for each of the phases. So from that we got the joint kinematics from the Vicon data. And that allowed us to use these both as an input to the simulation model and also to evaluate the simulation model challenge in just a second. So it was quite a challenge actually. This is quite a while ago now. It was quite a challenge actually to fit such a big volume into the Vicon capture. It was around 18 meters. So we really did struggle to calibrate such a huge volume just about managed it in the end by putting the calibration wand on the end of a pole or pole. So as I mentioned, the first thing in any modeling process really is to evaluate the model. So we want to establish whether the model is capable of reproducing the performance. So in this case, the computer uses an algorithm, in this case, a genetic algorithm to vary the top generator activation times in order to minimize the difference between the recorded performance and the simulation. So that's the performance of the top. This is measured from Vicon and this is the simulation model here at the bottom. And it tries to minimize an objective function which represents things like the differences in joint angle time histories, ground contact times, velocity at takeoff, angular momentum, that kind of thing. And an overall score is then achieved to establish whether it can match. So in this case, it matches quite well and results in a score of just over 2%, I think. And you can see that visually they look quite similar. I'll just see if I can play that again. Skipped a little bit. No, it's doing it again. So you can see that it results in a pretty similar movement. So we were confident that the model was capable of reproducing the performance that was actually achieved. And so from there, we thought we could go on to optimize the model. And this is a real strength of computer simulation in that you can then ask the algorithm, if you like, to vary those input parameters in order to try to maximize performance this time rather than the match performance. So this allowed us then to answer our research question, which was, which is the optimal arm technique. So we'll see in the matched simulation at the top here. Just look what the arms do in relation to the one at the bottom and the legs, in fact, the swinging legs. So in this case, here's the match simulation. This is the optimized simulation. So the objective function was the distance jumped by the model. So that's the cumulative distance of each of the three phases. So if we just run this through, you should be able to see that the techniques are quite different between the matched and the optimized simulation. Okay, so that resulted in quite a significant improvement on the measured performance, which was so on the match performance, which was 1267. It resulted in an over a meter's improvement on that. So a significant improvement on the performance on the day. I think I've got a video coming up here. So this is just a comparison of the two techniques. This is an example of the differences between the match performance and the one that the algorithm found to maximize performance. So the key thing here is to look at the differences in the swinging limbs, really, specifically the arms, which are very different. But also the swinging leg as well.  So bringing the arms forwards together at the same time was optimal. And also it seems to have increased the flexion of the free limb as well. So trying to get that mass as far forward and as high as possible. So there are various mechanisms for why this is beneficial. I'll come on to those in just a second, but the first thing I want to show you is this. This is Jonathan Edwards again. So the first video I showed you of Jonathan Edwards was in Atlanta in 1996. This is Jonathan Edwards the previous year, 1995, breaking the world record. So in 1996, he used a single arm technique. This is in the year before. So just look at his arms and just run that through again.  This is 1995. So one of the oldest records in the book. So it stood for 25 years now, 18 meters and 29. And he did that using this double arm technique. So this is a quote here from Jonathan Edwards suggesting that he adopted this technique in 1995. So he used a single arm technique. He adopted the double arm technique and radically improved his performance to the point where he broke the world record. He jumped a wind assisted 18 meters and 43, which is just unbelievable. But the following year and every year thereafter, he effectively couldn't reproduce that same technique. So he had this one amazing year where he broke the world record and he used this double arm technique. Then he reverted back to a single arm technique. Still jump very well, but never jumped as far again. So it would seem that the elite performers use this technique. The male elite performers use this technique. But so the females don't. And I'll show you a video of the best of a female, female jumper in just a second. So just before then, I'll just run through the mechanisms for why this technique is better. So essentially if you begin with your arms behind you at touchdown and you accelerate them downwards, that creates a reaction force on the shoulders, which accelerates the body upwards. So effectively it cushions the leg from the impact when the impacts are very, very high. Then subsequently as the arms and the swinging legs swing through, they're then accelerated upwards. And by accelerating the muscles, the leg and the arms upwards actually causes a force acting downwards on the legs. And in doing so, it slows the contraction velocity of the muscles. And we know that by slowing the contraction velocity concentrically in muscles, that allows them to produce more force. So it allows the muscles to do more work by accelerating the arms or the mass of the arms upwards and producing this reaction force downwards. This then allows the ground concept to go on for longer and allows the muscles to work for longer. And then at takeoff, it leads to the arms being higher. So that brings the centre of mass higher and also further forwards. So the centre of mass is higher and further forwards, which is exactly what you want. You want to be as high as possible and as far forward as possible.  So there's lots of potential benefits to this technique. So as I mentioned, this is pretty well adopted by all elite male triple jumpers now. However, very few female triple jumpers do it. And this is a video of NSF Provence breaking the women's world record in the same year actually as Jonathan O'Boz and again. It's still the world record 25 years on. This is her doing 15 metres 50 and you can see that she uses the single arm technique. So there is certainly a scope, I think, for female athletes to adopt this technique. I know some are now and I hope to see it adopted more widely and I think it could lead to improvements in performance. So that's arm techniques. The next thing I want to come on to is velocity trade-offs. So this is what happens to the velocity of the centre of mass during the ground contact. So in each ground contact, you effectively want to trade-off horizontal velocity for vertical velocity. So just to give a bit of background on this, I just want to look at some of the mechanisms that lead to this trade-off in horizontal jump takeoffs. Or any running jump takeoff. So in a running jump, athletes generate horizontal velocity and momentum in an approach run. And then they attempt to convert some of that horizontal velocity into vertical velocity. Now the amount they require depends on the embeds, obviously. In the high jump you want to maximise that vertical velocity. In the long and triple jump, you want to maximise the distance you travel so there's an optimal trade-off. And there are really a couple of mechanisms that allow athletes to perform this trade-off. So I'll just go into them. Effectively, the first one is that the body goes from being in the air, moving linearly to rotating about the foot. And the second one is that during the ground contact the leg actually flexes and extends. So if we think about the first one, this is the only equation I'm going to put up, so I apologise for that. But it's just an example of how this trade-off occurs. So in the first diagram here, this is a very, very simplified model of the body. So we've got a rigid leg and a centre of mass. So this is a massless rigid leg and this is just a centre of mass. So the model is moving towards the ground contact, if you like. And it's got a vertical velocity and a horizontal velocity. Now, during ground contact, because the force acts to the point of contact in this model anyway, the angular momentum of the body is concerned. So the body hits the ground and then it begins to rotate about a fixed point here in a circle in circular motion. So in the first instance, there are two things really I'd like to point out. So the two things which will limit how the angular momentum after takeoff are the size of the vertical velocity and the plant angle here. So the further back this body is leaning, the smaller the angular momentum due to the horizontal velocity. So that's this component here. And the bigger the angular momentum component due to the vertical velocity. So if you want to create more vertical velocity, you have to potentially increase your plant angle. You have to lean back more. But that then does lead you to lose more linear momentum in the end. So it's a trade-off. You need to gain vertical velocity, but you only need to gain enough that it suits your purpose, which is depending on the event, either to jump as high as possible or as far as possible. And so that's why this velocity is traded off. That's one of the mechanisms for how the horizontal velocity becomes vertical velocity because you end up with this vertical component. So even if you only had a horizontal component here, you would have a vertical component here as the body started to rotate. And the amount of horizontal velocity you lose is dependent really on how big this plant angle is. So that's the first mechanism. The second one is that in reality we don't have a rigid leg. And actually what happens is the body hits the ground, the leg flexes, and then it extends. So that extension actually allows you to generate vertical velocity. So it increases this radius. So it's a radial velocity. So you end up with a positive radial velocity so that the mass is moving away from the foot. And that causes a vertical velocity. Now this again typically results in a loss in kinetic energy and hence momentum in this case of the sensor mass because there are huge impacts and during those impacts, I think on the next slide, yeah. So during those impacts as you hit the ground, you typically will have eccentric muscle actions. Now in eccentric muscle actions, you can produce a lot of force and they're also associated with losing energy. So in a jump take-off, you typically have a flexion of the limb which is likely to be associated with some eccentric muscle force. And then you have an extension of the limb which is associated with concentric muscle forces. And during these brief ground concepts, you have a high impact and then you don't have very long to kind of recoup that energy. So you tend not to recoup but you tend to lose energy, lose velocity. In this case, lose momentum of the sensor mass. So in each ground contact, we're losing momentum. And we have to trade it off this horizontal velocity for vertical velocity in order to try to maximize our performance. I'll come back to these mechanisms when we get to the results of this study. So just an example to show how effective this rotational mechanism is. So as the body hits the ground, it begins to rotate about the foot. This is a typical ground reaction force of a running jump. So you get an impact peak up here and then you get an active peak over here. And the leg actually begins to straighten somewhere over here. So most of the vertical impulse has already been generated. So actually a lot of the vertical impulse has been generated while the leg is still bending due to this rotation of the body about the foot. Okay, so just a little background on what's been done before in velocity trade-offs. So some previous studies on elite triple jumpers have found there's a subject-specific link between the gain in vertical velocity and the loss of horizontal velocity. And that determines the optimal ratio of each of the phases to the whole jump. But the effect of what the initial velocity, so whether they're large or small, on this is not known. So this is just a figure from you and Haye showing for different triple jumpers this relationship. So this is the gain in vertical velocity on the horizontal axis here. And this is the loss in horizontal velocity. So the gain in vertical velocity and the loss in horizontal velocity. And so it seems that for each individual, these are the hot phase and the step and the jump phase. They're different because in the step and the jump, the subjects are coming in with large vertical velocities. So they have to produce a lot more total change in vertical velocity. That has to go from negative to positive to get back off the ground. So for each subject, there seems to be this relationship where the gain in vertical velocity is a linear function of the loss in horizontal velocity. So we wanted to try to dig into that a little bit more with the simulation model. So I mentioned that this determines the phase ratio. So I'll just quickly clarify what I mean by this. So James Haye in 1992 said this should take priority over all of the triple jump technical problems because he considered this to be the most important one. So let's just look at what we mean by phase ratio. It's quite simple. It's just the ratio of each of the distances expressed as a percentage of the total distance jump. So it looks a bit like this. So each of the phases represented as a percentage of the whole. So a typical phase ratio might be that you'd have 35% in the hop, 30% in the step and 35% in the jump. And that would be classed as a balanced technique. So no phase is more than 2% larger than the next phase. If a phase is more than 2% larger, then it becomes, depending on the phase, if it's the hop that's larger, it's hop dominated. If it's the jump, it's jump dominated. It doesn't tend to be step dominated. So historically, these phase ratios over the years in male world record performances have changed from having very short steps in the earlier years of triple jumping. And then the steps settled at somewhere towards 30%. But in the 20 years between 1950 and 1970, they tended to be more hop dominated, so larger hops and smaller jumps. And then laterally, they became more jump dominated.  So there's quite a lot of success in recent years by having a slightly longer jump phase. So the aim of this study really was to investigate these relationships in each of the three phases using the computer simulation model to establish why these relationships were as they were. And then this also affects the phase ratio. So we wanted to see how it affected the phase ratio.  But what we wanted to do was to establish how changing the initial conditions might alter the trade-offs between the horizontal and the vertical velocity. So the horizontal velocity lost in order to gain vertical velocity. So the way we did this, the way we altered the initial conditions was to constrain. So by penalizing the model effectively forced it to take off with different vertical velocities. So in each case, the model still tried to maximize the distance jumped. So it was optimized for maximum distance. And based on the initial velocity from the measured performance of the match simulation, it was increased and decreased by increments of 10%, up to 30 and minus 30%. So in each case, it was then optimized to maximize the distance jumped with this vertical velocity. Then in this step in the jump phases, the initial velocities were calculated just from the take-off phases, take-off velocities at the previous phase. And they themselves were then optimized. Each was individually optimized to maximize the distance of the phase. Okay, so this is a representation of three of the optimizations, one where the vertical velocity was increased by 30%, one where it was the same as the match simulation and one where it was decreased by 30%. So the key thing really you can see here is the difference in the initial position of the model that touched down between the three, especially between minus 30 and plus 30. So we see leaning back a lot further here than it is here. And we can kind of relate that back to that pivot effect and the fact that when you need to generate vertical velocity, you have to start with a center of mass further back, so with a bigger plant angle as they call it. So I'll just try to play these videos through. So you can see the difference is really lay mostly in the hop phase and then the step phase, because of the different vertical velocities that it was landing with, by the jump phase, actually the techniques have become quite similar again. So on to the velocity trade-offs. So what we were expecting to see was what we saw in what you and I found was that there would be these two lines and they would both have similar gradients. And we didn't find that. We thought we found the same relationship in the hop take-off. But by the time we got to the step and the jump, we just didn't really see that same relationship. And we're a bit flummoxed. But actually by looking at rather than the gain in vertical velocity, and in this case this means you're having to reverse the velocity.  If we plotted the loss in horizontal velocity against the take-off velocity, vertical velocity. So that's just the absolute take-off, the velocity at take-off. We do see that they actually all sit on the same line. So if we just plot that all together and say there's a pretty strong relationship, where if we take the vertical take-off velocity and the loss in horizontal velocity, do follow quite a nice relationship. Now it's hard to say why this isn't what's seen in practicing elite performers. But this is based on a simulation model which is trying to optimise techniques. So it's very specific. There's no kind of errors in there, if you like. It can operate a technique with very small tolerances, whereas humans obviously have motor noise they have to deal with. And they may not be able to operate to those kind of tolerances. This was the relationship we found. And I think the next slide I hope should indicate potentially how the model managed to do this.  When the body hits the ground, it re-orients the velocity of the center of mass from moving linearly to rotating about the foot. So in the first instance, this line is just to show really just for comparison of where the torso is. So you can see that when the model had to generate a lot more vertical velocity, it lent back a long way. When it didn't, it lent forward. And this then led to a high vertical velocity here. So coming into the step, it's coming down with more vertical velocity. Whereas in this case, it's coming down with less vertical velocity. And we can see the opposite is true. So when it was having to deal with really high vertical velocities, and remember this is acts against the positive angular momentum, the vertical velocity acts to rotate the body this way. We want to rotate the body this way. So what we don't want is for this to be a long way away from the foot in this case. So what the model did was to choose to place the body over the foot when the vertical velocity was high. And it chose to place the body further behind the foot when the vertical velocity was low and it still had more horizontal velocity. And so it seemed to mitigate the effects of this vertical velocity in order to try to optimize the effects on the performance. So on to the phases and the phase ratios, the distances actually were furthest. Now there's a big caveat here in that these phases were optimized independently. So humans will optimize their technique to maximize the total distance. In this case, in this particular optimization, and in later optimizations, we did optimize the entire triple jump as one optimization process. But in this one, each was optimized independently. So when the model lands here after a short hop, it will do a very long step where it might be better served to also do a short step and a very long jump. But it's not trying to do that because it's doing them independently. So in this case, the best results came here with a moderately increased hop phase from the optimized simulation. So if we look at this in percentage terms, we get something that looks like this. So as the strength, sorry, as the velocity went up, the hop, the step phase went down. So as it came in with bigger vertical velocities, the step phase got smaller and smaller and smaller. And vice-versus when the hop vertical velocity was low, the step phase was very large. But in most cases, this didn't change the phase ratio too much. So we had some hop-dominated techniques at the top here and some balance techniques at the bottom. So in short, the matched simulations of the model indicated it was accurate to do the optimization. And the loss in the horizontal velocity related really strongly to the vertical takeoff velocity and not the total change in vertical velocity. And this might be because the model was reorienting the body so that it didn't lose too much angular momentum at the impact wherein maybe that people aren't able to do that quite so accurately. And that's why we don't see it in elite performance. The phase ratio was not particularly sensitive to the length of the hop phase. And it was either hop-dominated when the vertical velocity of the hop was high or it was balanced for all the other simulations. So the last thing I want to talk to you about is the effects of increasing strength and approach velocity on performance. So the motivation for this really is that athletes train to increase both these things. They train in the gym to increase their strength by lifting weights, by doing plyometrics, and they train their sprinting ability to maximize their approach velocity. It's impossible to say how each of these things interrelates because they typically increase in tandem. Potentially, you can increase strength and it may improve your approach velocity. So computer simulation would allow each of these factors to establish how this would improve or how it would affect performance independently. Also, by simulating this, we get the idea of what optimal technique might look like for different athletes. So previous work has been based on a subject-specific model that has a particular approach velocity and particular strength. So in order to establish optimal technique for a range of athletes, by varying this approach velocity and strength, it gives us an estimate of what optimal technique might look like for different athletes with different strengths and different approach speeds. So the aim really was to alter these things and find what effect they had on both the jump distance and the phase ratios employed by these athletes. So the strength and velocity changes, the strength increases were made by effectively lifting the surface. So if you remember, I showed you that each of the top generators had a surface which determined how much torque it could produce at a given angle and a given angular velocity. So when we say increasing strength by 10%, this whole surface was just lifted up by 10%. And we just did this across the board for all of the top generators. The velocity increases were just increasing the horizontal velocity of the centre of mass of the model at the touchdown of the hop phase. So in the previous model, I showed you each phase was optimised independently. In this model, the whole triple jump is optimised. So this is a more realistic representation of how the of an optimal technique for a given approach velocity and strength. And so for each combination, we just maximise the total triple jump distance and the optimal phase ratios, et cetera, just fell out of that. So on to the results. So across the top here, we've got improvements or increases in approach velocity. So this is the measured performance here. And down side here, we've got increases in strength. So what we can see is that if we increase the approach velocity and the strength by 10%, we get a roughly, surprisingly, a 10% increase in performance and 20% and 30% similarly. So it would seem if we increase both these things by the same percentage, the outcome increases by approximately that percentage. Now that might seem obvious, but there was no real way of knowing that that would be the case without optimising it and finding it out. If we look across what the effects are of just independently increasing strength and an approach velocity, they're actually quite different. So we can see that across the top here, if we increase approach velocity without increasing strength, we actually hit a plateau when the individual is running 30% faster. They cease to jump any further because they're effectively not strong enough to benefit from it. Strength always leads to an improvement in performance, but nowhere near as much as a combination of strength and velocity at the same time. So this is a surface fixed to that data we've just seen. Just to give an indication here that there is an interrelationship of strength and velocity. So this is the distance jumped and this is strength and velocity. And you can see here there's an interrelationship term here where improving strength and velocity actually combines to improve the performance. There's an independent improvement of both, but an additive or a multiplicative benefit of improving strength and velocity on performance. So in terms of the phase ratios, we saw roughly what we saw before, really, but when approach, velocity and strength were increased in tandem, that the model retained this hot dominated technique. But when these things were altered independently, it moved to a balanced technique, but quite a different balanced technique in that when the approach velocity was increased without increasing strength, the balanced technique where the step phase was quite small and where we increased strength, the step phase got larger and larger and larger until the three phases were almost the same size which we never really see in elite performance. But surprising that we didn't see any jump-dominated techniques despite this being a technique which is used by some of the very best jumpers. So in summary, increasing velocity and strength both independently led to increasing performance, but not anywhere near as much as increasing them together. Now the optimal phase ratios were always either balanced or hot dominated. That's surprising because we know that elite performers do also use jump-dominated techniques and it may be a feature, again, of the model, that there's an aspect of a jump-dominated technique which is not represented, which is beneficial and is not represented in the model. And that could be potentially due to the fact that it's easier to control, it's more repeatable to use a jump-dominated technique. It could be because by reducing the impacts, the largest impact is typically the landing of the hop. So if that phase is smaller, then that big impact is reduced. So it could be that performers choose not to do that because the impacts are lower and it's a safer way of jumping. It could potentially be something to do with the last flight phase. We didn't optimise the flight phases and it may be that with a jump-dominated technique and a longer flight phase you can do more to reorient the body and get a better landing position, which could improve performance. But in terms of the simulations, it typically found that these hop-dominated techniques were beneficial. So that's all I've got to talk to you about today. So just to conclude, based on all the studies that I've talked about, what can we conclude on triple jumping performance and what athletes should be doing? Well, the double arm technique, it does seem that this is optimal. Male jumpers use it and some female jumpers are adopting it now, but most don't use it yet. So the real change could come with female jumpers adopting this double arm technique and that could improve that performance. In terms of the velocity trade-offs, it seems that you can mitigate your losses of horizontal velocity when vertical velocities are high if you make sure that you always orient your body over the foot at touchdown. So you allow the leg to absorb the impact, if you like, rather than to try to rotate about the foot. And then lastly, by increasing strength and velocity, we still saw that the phase ratios were typically always balanced and hop-dominated, but we see that elite performers also use jump-dominated techniques. Increasing the strength and velocity, obviously, in both cases was beneficial for the triple jumper in this study, but it seems that to be an elite performer when you're talking 18-metre jumps, you've got to be exceptionally strong and exceptionally fast. That's no real surprise, but you've really got to hit the board upwards of 10.5 metres per second, probably, in order to think about jumping 18 metres and you've also obviously got to be exceptionally strong. So that's all from me. Thank you very much for watching. Please, if you do have any questions, feel free to get in contact with me. Probably best by your email, but you can look at my staff page and give me a call if you want to. So all that remains is to say thank you again to Stuart and sorry to miss you all at ISPS this year. I hope to see you next year. Thank you very much. Thank you, Sam. And I know because it was pre-recorded, I've already thanked Sam personally, to take the opportunity again to, I guess, publicly say a huge thank you to Sam for that talk. As I said at the start, I found it really enjoyable from both a theoretical biomechanics perspective, but also because of the practical implications from a sporting perspective. So thanks, Sam. And as Sam said, feel free to either get in touch via email or leave a comment below and we can get an answer to any questions you might have that way if you prefer. But that said, I'm really happy to put up on screen now the lectures for the next five weeks, which at least for now will be the final block of lectures in this series. So starting next week, we've got Wendy Holiday talking about cycling biomechanics, then John Drazan talking about how we can use biomechanics as a vehicle, I guess, for STEM outreach to engage youth in biomechanics. Then the next few are really, I guess, by popular demand. A few people requested a talk on Bayesian statistics following Kristen Sinani's excellent statistics talk a few weeks back. So Tony Myers has offered to deliver just that. And then back by popular demand, we've got Kristen Sinani again at this time providing some tips for scientific writing. And then finally to finish off, I'm really delighted to have a talk by Walter Herzog on muscle mechanics. So thank you very much for watching. Hope you've enjoyed that and hopefully see you soon.


What I'm interested in is Māori horticulture, or more specifically the adaptation of Māori horticulture to New Zealand from Polynesia. Because you've got to understand that we're dealing with a tropical horticultural system that's developed in the tropics, uses tropical plants, and then it's brought to New Zealand into a completely different environment where people have to find a whole new way of growing these plants and using them for subsistence. More specifically what I'm interested in is the area of the Waikato, because the Waikato is inland. It's a different kind of environment, it's not like the coast where it's relatively frost-free, and also in the Waikato we have these really quite distinct archaeological sites related to the horticulture. It's really intriguing to sort of think about how much of a change it is from bringing growing these crops in really small island environments and bringing it to New Zealand. And one of the techniques that they seem to have used, and it's mostly, you see it mostly in the Waikato, but you do see it in a few other places in New Zealand, is this whole technique of using the adding sand and gravel of various sorts to the soil. And we really don't understand very much about it, what we do know obviously is the amount of labour that went into it. As we do more work it just gets more and more complicated, and we start to find out more and more, there are more and more unusual things that pop up, and you go, what does this mean, and it takes you some time. It may be two or three investigations on different sites, and eventually you'll find enough information, you can start to piece it together, and it gives you an idea or a direction you can start to look.


sometimes people take a long time to write an article or to make a video because they feel like they have to do yet more research. The problem is when you start doing research on your topic you realize that there is even more research you need to do. It is endless. So what I really recommend is that you separate the time that you do your writing and recording from the time that you do your research. And in fact you should be committing yourself to a regular rhythm of creation, of production, of putting out articles and videos. Make a commitment to that kind of consistency knowing that you're already doing research on the side anyway because you're interested in your field, aren't you? I mean just naturally you're reading articles or watching videos about your field or maybe you're taking courses or reading books or talking to people or even experiencing your own experiments and modality and you know taking notes about it. Maybe you're working with clients and you're taking notes about that. Your own research is already happening naturally. You don't have to commit to doing more research. Now let me just quickly say that there are several types of research. One is exploratory. A second one is confirmatory and the third one is original or primary. So exploratory is where this is something you're naturally doing. You're already reading articles because you enjoy your field. You're already reading books or taking courses or talking to people. Like I said you're already doing that stuff anyway. You're just learning on a natural basis. I mean the fact that you're watching this video means that you are a natural student. You like to learn. So exploratory research is happening just by itself. The second type is confirmatory research which is where you are confirming a particular fact or number or date or you're confirming a definition of a word or something like that. And so for example when I was before I made this video I had to do a quick Google to make sure I was using the word confirmatory correctly. So that's an example of confirmatory research and that happens quickly when you're creating, when you're writing or recording. It's like okay let me just quickly search this make sure I'm saying the right word using the right number saying the right fact or whatever. That should be quick and that's that's that can be done during your your writing but that's not you know don't feel like you have to define every word in your article right or every concept because you assume that people are already they've gotten some background so that they can can they can consume your content and get enough out of it. So don't don't do as much confirmatory research. You don't need to do as much confirmatory research as you think you do. Just 15 minutes while you're writing an article is totally fine. The third type of research is the most valuable and that's original or primary research. This is where you do experiments on your on your own life. You know you have maybe you've taken several techniques and you've combined them into your own technique and you've tried it out yourself or you have worked on with friends on this or clients on this and now you're reporting back on what it's like to experience this particular technique or process that that you are that you've put together okay. The other type of original research is where you you could also be using someone else's technique and reporting back on what it's like that's original research too. The other type of research original or primary research is when you take a survey of other people it's like maybe have your have like 30 people vote on something and then you could report back to say well based on my survey of 30 people 100 people my email list or whatever this is what people are generally saying. You could also get quotes from multiple people and put that into an article. So that is the most valuable and that of course needs additional time for you to carve out for original research. But let me just end this video by saying this you already know enough such that I bet you could write a new article every week for an entire year and not have to do another minute of research and still have those articles be valuable. You have already experienced enough in your field where if you just talk off the top of your head about something again maybe with 10 to 15 minutes of confirmatory research when you're writing the article but just off the top you know enough to be helpful to the many people in your audience. It's true otherwise they wouldn't be in your audience all right. So please that I'll end by saying this commit to the consistent rhythm of creating content and stop worrying about having to confirm or research then things before you're ready to write or you're ready to record you're ready. No your ideal audience in fact the most ideal audience members for you are not the people who are you know reading your article with their arms crossed and go let me research that thing you just said that's not your ideal audience. Your true fans are the people who are simply appreciative of the articles you put out the videos you put out and they're not going goes let me research every you know no I mean I don't think any of you my true fans are researching everything I say I mean maybe a few of you do but but that's not the kind of people I mean the people who are trying to debunk us are not our true fans anyway. So you have all the knowledge and experience within you are ready to create dozens of your next coming your upcoming articles or videos and while you're doing that consistently you're gonna be doing exploratory research or original research on the side anyway that's just your interest in your field so go for it go and create consistently at least one article or video or podcast episode a week and you will actually increase your knowledge in your field by creating and actually know what else you need to research. So I hope this helps I'm George Cow authentic business coach love talking about building a meaningful business that's genuinely helpful to others and I hope you enjoyed this and I'll see you in another video or episode take care


All Marxism is, is a critique of capitalism. That's all it is. Really? Really? Have you ever read Karl Marx? Do you know what Karl Marx actually wrote? Yes, he critiqued capitalism and offered an alternative system advocated for it. And people then implemented it. And when they implemented hundreds or tens of millions, over 100 million people died as a consequence of that implementation. And we should take a Marxist economist seriously, give me a break.