1. CardioKata™
Proprioception and CardioKata™
Training while struggling to maintain balance
forces recruitment and activation of core local
and global stabilizer, muscle synergies, and force-
couples that traditional exercises do not employ.
A proprioceptively challenging training program
causes more muscle fibers to be used (in addition
to the prime movers), which burns more calories.
Martial arts forms or Katas require a great degree
of balance, and CardioKata workouts incorporate
some of the best Katas which have been modified
to recruit more muscle fibers and, in our
observations, burn more calories during and after
workout, compared to other exercise programs.
CardioKata™ and AKF360™ are Trademarks of Amir Kasra Inc., and Amir Kasra. All rights reserved.

2. Muscle synergies (e.g. the Posterior Oblique
Subsystem, which recruits the contralateral
Gluteus Maximus, Thoracolumbar Fascia, and
Latissimus Dorsi to produce force in rotational
movements) utilize a higher number of muscle
fibers and motor units than are employed in
traditional exercises, and thereby elicit a greater
post-exercise adaptive response and expenditure
of energy. CardioKata exercises are performed in
all planes of motion (frontal, sagittal, and
transverse) and recruit the Deep Longitudinal,
Posterior and Anterior Oblique, and Lateral
Subsystems.
Excess Post-Exercise Oxygen Consumption and
CardioKata™
At a Respiratory Quotient range of 0.9 to >1.0
and with average Training Heart Rate range of 80-
90% of HRmax, in our own observations,
CardioKata raises the metabolism (and anaerobic
threshold) and keeps it higher than “steady state”
workouts. You simply burn more calories
throughout the day after the CardioKata workout.
CardioKata™ and AKF360™ are Trademarks of Amir Kasra Inc., and Amir Kasra. All rights reserved.

3. CardioKata™ for sport
CarioKata flexibility exercises are static, myofascial (optional),
and dynamic. Acute variables such as sets, repetitions,
weights, and tempo can be adjusted to increase intensity and
provide ongoing overload for muscle strength, tone, and
hypertrophy as well as cardiorespiratory efficiency and
metabolic rate. CardioKata improves acceleration,
deceleration, dynamic stabilization, and motor control via
proprioception and sensorimotor integration to increase
capacity for skilled movements necessary for sport. It does
this in all planes of motion and in the entire muscle action
spectrum common in sports; eccentric, isometric, and
concentric. CardioKata corrects altered reciprocal inhibition
and synergistic dominance in agonist, antagonist, and
synergist muscles, while strengthening stabilizers and
improving muscle length-tension relationships. This increases
neural drive to prime movers and enables muscle synergies to
maximize force production and improves joint
arthrokinematics, range of motion, and strength.
CardioKata™ and AKF360™ are Trademarks of Amir Kasra Inc., and Amir Kasra. All rights reserved.

4. CardioKata™ dynamic joint stabilization and deceleration
Sports activities requiring cutting, planting, and jumping can
increase risk of non-contact lower extremity injuries such as
Anterior Cruciate Ligament sprains or tears, which often occur
during rapid deceleration. Movement technique awareness and
proper landing mechanics, along with multidirectional speed and
agility training like the CardioKata single-leg proprioceptive hop
with stabilization and reach, can stabilize the Lumbo-Pelvic-Hip
Complex, knees, and ankles, and prevent substitute movement
patterns which can cause tissue overload and injury. Knee valgus,
tibial rotation, and ankle sprains can be prevented through
proper training progression and exercises such as the CardioKata
proprioceptive hop with stabilization and reach (kick), which is
executed in multiple directions and planes of motion.
CardioKata™ and AKF360™ are Trademarks of Amir Kasra Inc., and Amir Kasra. All rights reserved.

5. AKF360™ Specialized Performance Enhancement Training
AKF360 specialized performance enhancement training harnesses the greatest rate of force
production from the human movement system and enables competitive athletes to deliver
maximal power and explosive strength in their sport while avoiding injury. Our proprietary
kinetic chain training model incorporates sport-specific compensatory acceleration training,
limit strength training, and plyometric training to optimize reflexive muscle contraction and
speed strength. It improves muscle length-tension relationships through neuromuscular
(PNF), myofascial, and active isolated flexibility exercises to correct altered reciprocal
inhibition and increase neural drive to prime movers. See my one inch punch speed strength
demonstration video:
http://youtu.be/nC399bAvLTc
AKF360™ Performance Nutrition
Further gains can be made through use of AKF360 performance nutrition to replete
glycogen and ATP-CP, restore inter-day energy and positive nitrogen balance, and facilitate
norepinephrine and epinephrine synthesis while attenuating Central Fatigue. Use of
Branched-Chain Amino Acids has shown promising but limited results in delaying Central
Fatigue by competing for transport molecules which carry tryptophan across the blood-brain
barrier where tryptophan is implicated in Central Fatigue via serotonin (5-HT) metabolism.
Our proprietary formula goes even further to increase catecholamine synthesis and receptor
sensitivity to improve focus and delay CF without use of stimulants.*
* These statements have not been approved by the FDA (food and drug administration). CardioKata™ and AKF360™ are Trademarks of
Amir Kasra Inc., and Amir Kasra. All rights reserved.

6. Exercise integration and progression
CardioKata routines and AKF360
traditional exercises may be performed
in circuit or super sets to integrate
flexibility, strength, power, and
cardiorespiratory conditioning. This
integration maximizes prime mover
strength while improving dynamic joint
stabilization.
AKF360™ Sports Performance
Psychology
The state of Flow or No Mind should be
the ultimate aim of any athlete. It is a
state where high challenge meets
superior skill, and performance flows
effortlessly in the present moment. We
cultivate cognitive skills that eliminate
automatic negative thought patterns, and
through goal setting, imagery, and proper
breathing, enhance athletic performance.
“When ultimate perfection is attained …
technical skill is so automatic it is completely
divorced from conscious efforts.” -Bruce Lee
AKF360™ and The Female Athlete Triad
Guidance on the role and importance of proper nutrition is provided for female athletes in
the interrelationship among energy availability, menstrual function, and bone mineral
density.
CardioKata™ and AKF360™ are Trademarks of Amir
Kasra Inc., and Amir Kasra. All rights reserved.

7. Amir Kasra, PES, CFT
CEO I AKF360
National Academy of Sports Medicine-
Performance Enhancement Specialist
International Sports Sciences Association-
Certified Fitness Trainer
3rd Degree Black Belt-American Tang Soo Do
Ad excellentiam contendens