THE MARTIAL PLAN : GOOD HEALTH, REDUCING STRESS HAS ITS KICKS.

Byline: Jenifer Hanrahan Daily News Staff Writer

Tae kwon do students fire off explosive high kicks at All-Pro Tae Kwon Do in West Hills.

Beginning kickboxers jab their knees into their partners' padded stomach in Zacharatos Karate and Kickboxing in Tarzana.

And in Van Nuys' House of Champions, students use choke holds and pressure points to pin their opponents - a signature of jujitsu.

When you think of martial arts, do poorly dubbed samurai movies or cartoon turtles wearing goofy masks come to mind?

Think again.

Practitioners of martial arts say it's not just about fighting and behaving like ninja warriors. It's about developing endurance, flexibility and strength - not to mention cultivating an inner peace to help deal with stress.

``It's a mental and spiritual thing, as well as a physical thing,'' said LaTanya Squires, 36, of Pasadena, who took up boxing and karate about a year ago at Mark Parra's House of Champions. ``I could go to a gym and pump iron if it was only physical. This teaches you control, concentration. It's thoughtful. You're taught to react or not to react in certain situations.''

But which martial art should you choose? There are dozens of disciplines - each with hundreds of variations that share many of the same types of moves.

Most of the martial arts practiced in the United States originated in Japan, China or Korea, but Los Angeles also is home to styles from Indonesia, Russia and the Philippines.

Then there are Americanized versions of traditional disciplines. For instance, American kickboxing, in which competitors kick and punch each other with their hands, elbows, knees and feet, is similar to muay-thai from Thailand.

``It's so important for people to check out a lot of different schools to see what appeals to them,'' said Jamie Benaziz, president of Zacharatos Karate and Kickboxing. ``There's so many different styles. Maybe you want something more artistic, more traditional, or more for self-defense or fighting.''

In some schools, students can begin sparring in just a few months. In others, only the most advanced students spar. Some even opt to enter tournaments, while others are only interested in the workout.

Take Dr. Laura Schlessinger, host of a nationally syndicated afternoon radio therapy program heard locally on KFI-AM (640). Three days a week, she slips off her shoes and ties her black belt around her dobok - the Korean word for the traditional pajamalike martial arts costume - and does battle with her instructor at All-Pro Tae Kwon Do.

Practicing almost every day, Schlessinger earned a black belt in less than four years. ``I just want to get in very good shape and be able to take care of myself,'' she said.

Martial arts can also benefit children. Greg Acheatel, 12, of West Hills has been practicing tae kwon do for eight years, earning the status of junior black belt. Greg credits his good grades and attitude to martial arts.

``To do this, you have to stay focused,'' said Greg, who also studies at All-Pro Tae Kwon Do. ``In order to do karate, you have to pay attention to learn the moves. You always have to work hard. It becomes a habit. You get so used to paying attention to what the teacher says.''

It may help to do a little homework before choosing a discipline.

Martial arts such as karate and tae kwon do are considered ``hard'' styles because they involve kicking and striking with the hands and feet. ``Soft'' styles like tai chi or aikido emphasize circular, flowing movements and balance.

But neither category adequately describes the subtleties of each discipline. For example, studies have shown that tai chi, a Chinese martial art that uses deep breathing, concentration, and graceful movements to develop body awareness, can help the elderly reduce falls and prevent age-related breathing problems.

Less obvious is that tai chi is still an art of fighting, only it takes many more years of training to learn how to use it for self-defense, explained George Toney, who teaches martial arts in his self-defense classes at the University of Southern California.

Judo, a less-rough version of jujitsu, is also considered a soft form because practitioners use leverage and balance to throw or pin their opponents, but competitions can be fierce.

And what exactly does it mean to be a black belt? Keep in mind, there are no across-the-board standards for earning a black belt, and the length of time it take differs among styles. Some dojos (schools) dole out black belts in a few years. In others, it may take as many as seven years of serious study.

``The black belt doesn't necessarily make you a superman,'' said Vern ``Mr. V'' Vilmenay, Schlessinger's tae kwon do instructor at All-Pro Tae Kwon Do. ``It's the person who makes the belt. No matter what, you cannot stop a bullet.''

Some traditional schools stress meditation, philosophy and technique - the perfect performance of stylized movement called katas in Japanese. Other schools combine maneuvers from several disciplines to teach self-defense.

Still other schools are billed as an alternative to the gym.

In his Sherman Oaks gym, Billy Blanks, a black belt in tae kwon do, combines boxing and martial arts moves to music in a program dubbed tae-bo aerobics.

Though purists would disagree, Blanks says his program makes martial arts more accessible.

``You walk into a traditional karate studio and the first thing you're going to learn is how to bow,'' Blanks said. Rather than spend months or years perfecting moves, ``I turn the music on, and we can get going.''

Because martial arts is potentially dangerous, USC's Toney - agreeing with Benaziz - suggests visiting several studios to get a feel for how each one operates. Most offer a free trial lesson.

Look for teachers who have control of the class, especially when teaching children.

When sparring, students should be wearing protective gear. And the teacher should make an effort to teach the philosophy behind martial arts.

``The idea is that it should never be used for aggressive purposes,'' said Toney, who has studied several styles of martial arts, including American boxing, Japanese kendo, judo and jujitsu, penchat-silat from Indonesia and Russian wrestling called sambo.

Reputable teachers may be found through tournaments, which are held regularly throughout Southern California. Upcoming competitions (which feature many styles of martial arts) include:

Santa Ana California Toyama Karate Championship, held June 9 at Bolsa Grande High School, 9401 Westminster Ave., Garden Grove. Competition starts 10 a.m. $6 admission fee. Information: [phone].

The Southern California Summer Championships, held Aug. 4 at Alhambra High School, 101 S. Fourth St., Alhambra. Competition is from 10 a.m. to 5 p.m. Admission is $5. Information: [phone].

The Tsunami Open Karate Championships, held Aug. 23-24 at Ventura College, 4667 Telegraph Road, Ventura. Competition is 6 to 10 p.m. Friday, 10 a.m. to 6 p.m. Saturday. Admission is $6 for spectators. Information: [phone].

Many folks simply rely on word-of-mouth referrals or just coincidence in choosing their martial arts studio.

Schlessinger found hers by stopping by one day after buying some ice cream. An avid tennis player and regular at gyms, Schlessinger found herself becoming mighty tired of the health-club scene.

``Everybody was wearing those cute little outfits, checking out each other's buns,'' she said. ``I got bored with it.''

She signed up just after her 40th birthday.

``When I was a little girl, most girls were looking at ballerinas and tutus. I saw a Bruce Lee movie, and I thought it was great. The beauty of it just caught my imagination. But it was not popular when I was growing up, certainly not for girls,'' she said. ``I thought, `This is one dream I'm not going to let go by.' ''

CAPTION(S):

5 Photos

Photo: (1--Cover--Color) Radio therapist Dr. Laura Schle ssinger earner her black belt in under four years.

(2) ``I just want to get in very good shape and be able to take care of myself,'' says radio personality and black belt Dr. Laura Schlessinger, working out with Vern ``Mr. V'' Vilmenay at All-Pro Tae Kwon Do.

Phil McCarten/Daily News

(3) Susan Nolan Hounanian punches the focus pads during a kickboxing workout at the House of Champions in Van Nuys.

(4) Rochelle VanBlaucom kicks the bag at the House of Champions.

(5) ``I could go to a gym and pump iron if it was only physical. This teaches you control, concentration. It's thoughtful,'' says LaTanya Squires, 36, of Pasadena, a student at the House of Champions.

Tom Mendoza/Daily News