The word “Muay'' translates to “combat” or “boxing.” Muay Thai is a form of martial art that is referred to as “The Art of Eight Limbs” i.e. the eight points of contact used which are the fists, elbows, knees, and shins. The hands are used as a sword and dagger; the shins and forearms as protection against blows, the elbow to fell opponents like a heavy mace or hammer; the legs and knees as an axe and a staff. Muay Thai is highly effective for self-defense, provides an aerobic and anaerobic workout, builds mental strength, helps toughen the mind and spirit, increases stamina, muscular strength and endurance. Each Muay Thai fighter develops his or her own fighting style, but the aim of the sport is to strike the opponent using the 8 contact points. Popular moves include punches (Jab, Cross, Hook, Uppercut); kicks (Low kick, Body kick, High kick, Teep); knee strikes (Straight knee, Clinch knee, Flying knee); elbow strikes (Horizontal elbow, Upward elbow, Downward elbow, Spinning back elbow, foot thrusts, blocking and evasion. Muay Thai kicks are considered as powerful as being hit with a baseball bat, as they are performed with a straight leg, using the lower part of the shin as the point of contact. Fighter training sessions usually incorporate HIIT style exercises, such as skipping, press-ups, squats, burpees, running/jogging, repeated kicks and punches. The matches usually go up to 5 rounds, lasting three minutes each. General competition rules are: fighters must wear shorts, hand wraps, boxing gloves, a groin protector and gum shield; biting, eye gouging and headbutting are not allowed; wrestling and arm locks are not allowed; deliberate groin strikes are forbidden. Traditional Muay Thai does not have a belt system, and belt ranking is considered to only be a Western practice.