JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?0fILњ@њLf Lk/<oq0H\-R{o.?JsomڗIUg_ cZ۳6_R=C$IGj2mPUrj&)lz>hK{?O|Gy OBGEGaKXV(bOREkssM=ZܘZmHi3IE8QJ(sFi)(I4nln`IVr}X SO-VQ#6 16XzG-[a>({G5ou bH]}A;i3Q4pDFI\W)Ә4)rAT|PEuɑO=,%rNy' NgrwJ~Mt:vD&ϵsq*z:^jKqW2WzY[[@!O97RFF#~l\(Tg r4`pkyӺ9iմ#:s& ;Phڳy`}z}*(m6`!p~>(7banShkk%r:Gi(b9 I\sܷڠ%A֯q"]w9Q{RY˒8 YWV^kssi8ͻਝ̞OQQk:!v&=Nyک4'EO.j:FeuL㩢+gfXI +gZb& )("eݱ93L )flŵ92?N<7"HH+^1ZhQk(nQc[E"}v@GcҰ Bq5,V;}O_ڶr_қ47>" {1VPV%mWi3AۤhI8ҳ쎜4o's]eJ?k+T6I*d}2:tw"A =\>l 6#x ұw;k}>fZ5]I^ZAtyڃs[t87 ҝl.'Bb*o!`A=G8%ŭobL=)muUP-w}f8⌌6}*`bfn'i#1ݣ?0'1}NJb뺚^{j߸*u&S[ϓ}ӞuK..m&e`sעAk+˩u։F`*̫ozd 9 &k6#hbw=ե2F1N.sƴ9ӵΣRA$/s`@3Q\ )X5;%]܋)܌nEa ZEs٬cP4G$:VFJoc]t r-s/Up "j)F*S ~X|k?Yߖ[h,6!wƮ]ݗ'4Դ{ܯ`y =J gڹwᤣvLγ,+ҙqCw.t~Wb}]b]\1'<1Tb)i|Am4N%`ǥc*\c&u#*`dc*8#sJH<قC 7Q]ͅ:> Ŀ;sp{ .^7% TKkѲwe9M98zK.[lDpqV#^cjӏd$6If$NOZ0ҳ ROLRDs̖I4 7F/,ha:G%% W`q^|?Ap_ZfIbb+z0{&gZʞoT6-\ XLk>Լ> CsiT\\re9qgE)uo}@Ǹ2K;=Gq؊KV0j=fd0v ::);,2(G*0y&)C|Cm,mZ_3͵ذ(lg~TPGp1Und/, pfuiJMb>Rj'WuㆪZ]HcܶqV4"Бҏ[aMup:'裓Ͽ]C/:6$v8N?mDGF|ɻSwbс?:53[+'Wvc9dg`9f$ IΏ^ x܋’m0s" &}恏JU4G4l!}wJHi#'^οQA8CXpG"rW6w!lNyO>zUr A479cwe6H?zyDXz``r2"c-MwsuǰFaxK3p+Դ9ӭn"R* zIMLYr^c/gD*- 'L!<]}@ִ%;![XJq+V]_IMN/y4W-y4RѷkҴ'47uWArIWHd{QYy\@rz>)scPf;y 83dg@v0 g'9M+*>r0תZ1:Ȭ]eO.MNֹ]SW)tD(?81M=4˨bA+|3&epz ı~y 3!%^)Jd$.6 n:ul5BN7RrE062ް.[V}s1y=zoC1u;F\ʀ^x=+>#S#8#uO5Fm"I=;P䈻)7fST rǽ>YK2IFf d^lT_kR0z)YU$gC0#EB#8J8qLdyV- 'ATcU $՝\,.~PmE]58'9fk.p퍊G^Lןªmg¶w-.\jq&U~s+yX L%VۑzU|=Ӈ悒 qֳ9kvD#`3ߊ`sn'iiJV1)EH6GˌYv'徍Cj=RY늻6M9\=O}/$ < b)"иVD*GqXW^<;{PB8=Z`ekJIM{xN50sBtNqNpݮԛ+u d})\jT N})UU[;3ۚ'f#u]AݳaCvsH% ;>’v0cNRFĊH"o0G'+gQ-"95:g1JGC tJHDfZɇ Ę[ݕ k[܆@>ں5v5(dqp D|Ao9D S |}1\4:z&r=\V0+cus!>+ }Aږ̺F qnI?ެ {քn$+)@vpiUت!]gn>MyeqZ#9B23׊ࠓҊ q$FrfȊ0#mG5 2t9$'f yq5$!ZJ;r^MFkHĬFjkaf ۂG@=*ʸ=-I]mEFfRlut(`{Ҝ$ += (-)#i8lO&6#)p hl=)LAoޣ,݇_ʓas.a&0:pi-}(WۥP+BNL.7Oij#c޺ɠ^.9 8?d]xdJ [:Dՙj4_SO#Z%FY4Y{n(br5jE?Z肌Sٜ\irF(~r>mw_ʌum,] #9=rPDBۀ3BiȪp$:$5hd M𦰚[wNC3|$Mյ+鯃0 Bz /̈&*ʉ(XTZMQ&$B_ǧU$ymgdBIOQU Dv iӒ9dv%$=:UÌ#=hI]"eIZMiy[7隴t* =k{DM΋c V>J<)$<^.Ub.>7zr%ہ7VK[ق8$k Sм>O.!7hCd-Ot4||&cm9 {Ȩ䞟tt?JԦ^%wv'SPp8]rA,G4\F$$y4X:cU%A TV-v ?=881@e$bJ~b^`pw ߊ䴅A@I>lcRgğ^@9N8ɴrq;&^T1$< <A#?w=*&bĀvM$4%o:Sw@ڹyp8 P)gSi򴛸9<ޭY+qon>x~bG/IYUk0۞5 $0mP1zQg9G#=}z3^[8c؎xy=kHEp:qX:h"ЪOjcK$^;S>WsFLs=qEebJŋƒDGQ= qT[8@二N =*E%[T+B'41 ;RllKpjE8+TѨ}%MU˜qCM[/LuXc+[*Sr(YQӟjRÁ>8 eɘ~(᱃ߐ?ZSRy݁T+o׊5BFdg) 1 V"dp9[FVT6 SFX)Y©mwpc0#$L0| KdRIhEiZ)N F吅qҟ-DGM)`ǠNeFt@rsQ;l3!4n Avd"$`POn3ODH>usJXhň MrlAZ(hPx(Xzd5@OT*1Q ֓k76]xdqcޤ8LW兗z=Ibԋk_e ijhj0*} (0?T[[Khـĉ#$X g_$Pj;qoXn=To5i/ᓠ8ۨ ⵋeH0'8ƣfKI3Ώv/SKyV ~8cYs31,O#)yޚ#6).-u-/KKiU]@qjڤg4 cJgf󶁃㷖9W|%~m$C OM&kV70O(qcM#79NU,Q*/`ԸPés'j𭿘oSM*UMsm=Ȱ[fݎ V63km97!}8.aRK8fbw3դKe,Nwaܚ?.6߯'i `}jCƙ#mN\Lk.%@FWkLdTdf\ NVIv c ݄jzpiwa$veU I[vM͠ # *iNyk:jдJ#o+eBOz\R2dKn ьrO2 99$Wu 1r sԎ*:Ͳ02[Ƞtcfn?:-iO-aF0s SHX6#> ?K(BG8gj\ PJ~o+. -!POO*ޥn~7= b6 *N)R1iJ|G)W&CS`=8R,0R<;w ~=эh7;`<ŏrzRͼ_|V-c|Yqׇ*{~Ptjl2ӱF^Wۦb!h*;xeАicX|iwK?e ЁckO?<tIhnzTI\}o;{{J9D4n&;6Bu z 3Tr;n( }9 ֋]\q21vX tZxPW=|~NiSZPtp,2|#Nu:S|)4,+ުM}`fj$:۱J޿M\\5{ޛCu\|Fy)Nh`v@i %wR;}JKiɅ>?XO"qvn .dri)xk $<DN9Hɿ z5=1^5߶6/.JO*'[6R֘Z^TlU@Rw#)* jח]/{Tx5LmK{~Ŝ(Ҿ֙t]4j* {P|>-OЋqiFjr;S< 4)֎JҠl}VN(EHXЁޚU.:`:~8guE쪢$vYǵ+[yk 14=* Ævr" $* ¹,奕:k>jhc a>b's` 1yj$UT-j>yoXHV%~+%ku㓭_S rB\W? 47][BӐ|Zi/hnNl>9+e~Wʩ|r['9zldU~gzuznfF L 3K.G$a?NP~mOvr߁F8~,V}1?VE&2@oc~xҽ@aq;noqR#ju]TR~Xy8 C5p8) eM7r6Sc~i<@T RK RH@e,še9W2?n+\rQJHi.OGqy ȭW}?0YF$X {ޏ5Ňam:S;f]ClE/7*EfJ*rg7t )$&z|%|[X~[8 23.15WbHٶ>+lTtӕ[qǪэj|1E\W5N S)u`WgvW<.ʘ0kB1 Ӟ6Q:SPA;W.Fc#}̟GPv4b67ШSqP̿-iZ[VV/t^\_E>?&̚;M>2 V;*2Wb/5+" KJ,f9~?S9Ux$gA~`Ӻǫ9jI: @;SC`VN75e4`P~X)mEkC_1а!8<'rz`'QSQSYc;aܔUQe program includes such athletic training methods as plyometrics. "When a sprinter runs," Yessis explains, "her foot stays in contact with the ground for only a little under a tenth of a second, half of which is devoted to landings and the other half to pushing off. Plyometric exercises help athletes make the best use of this brief interval." <br>In volleyball, basketball and soccer, it's been estimated that women can be as mch as eight times more likely than men to injure the anterior cruciate ligament, or ACL, which helps stabilize the knee. According to the American Orthopedic Society for Sports Medicine, each year approximately 20,000 high school girls suffer serious knee injuries, most involving the ACL. Several theories have been poposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usually get involved in sports at a young age, leaving their coordination for sports behind that of males.<br>" Because women have less muscle mass than men, they may rely more on their ligaments for support than on their muscles.<br>" A woman's wider pelvis changes the alignment of her lower extremities, causing a woman's thighs to angle inward in a knock-kneed position and the lower legs and feet to turn outwards, putting the lower extremities in a vulnerable position.<br><br>The BFS program specifically develops one of the most important muscle groups in preventing ACL injuries: the hamstrings. Researchers have determined that the deadlift and the power clean are great exercises that work the hamstrings, but for direct work you can't beat the glute-ham raise. A BFS auxiliary lift, the glute-ham raise enables the athlete to work both the knee and hip extensor functions of the hamstrings, unlike the leg curl which only works knee extension or the back extension which only works hip extension.<br>Men have been breaking their own records forcenturies. It was once believed that breaking the four-minute mile was impossible. Not only was it achieved, but with each passing year the times became faster. Today, the limits to females' performance are not even in sight.<br><br>Pain and Flexibility Differences<br><br>Studies have shown that women are more apt to report symptoms of injury than men. Research conducted