Five-time world champion Kathy Long does a warm-up demonstration; an overview of martial arts and some fundamental moves; martial arts all rely on the hands and feet as weapons; exploring basic techniques and stances broadly common to all forms.

Stepping into what may seem like the quintessential Japanese martial art; U.S. Olympic team coach Sensei Akira Fukuda gives an introduction to karate and its history; learning the fighting stance, the front kick and a series of punches.

Reflecting on karate's philosophy of "never strike first"; the implication that one must be able to anticipate and counter an opponent's move; defense and counter-attack concepts; Sensei Fukuda teaches a class around three anticipatory skill levels.

Rounding out the study of karate's "empty hand" with an overview of a karate kata; how practicing the kata can help one perfect their techniques and strengthen the body and mind; Sensei Fukuda shows the Shiho Zuki; breaking down the techniques.

While many of the martial arts are about speed, strength and intensity, tai chi is known for the fundamental idea that "softness overcomes hardness"; Master Ross introduces the history and philosophy of tai chi; the importance and practice of "flow".

Tae kwon do is one of the world's most popular and commercially successful combat sports; known for its head-high kicking style, there is much more to this martial art; Grandmaster Dave Wheaton teaches the horse stance and introductory kicks.