JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?veeel9nFڪb rfak߼Ժa-~N#:/[$R05. (],JƿY4k`ե0l YˉIx-Lz]2XpMa\Ҙ\Rho EafA q ptP[H7!d k/C܎j Fr}~o*Hfv,#3Xc]&1ֵ4.HRR%BkuKX$+^6q+l9ȴof%nۇ켘Q)92k[CiM˖`02-CB I;r ),$;~S]M_HBy B EsrF3QڳqB^irG#ދ1I{w76vi!}*t]0#R8۽7GjZ)Pphl'hDT$M>kKV[/5$sک,9" ?^#\ Pؼ##=);ڏ1wֶyG,qYXii?qtP$j,3<;y"Ͽɋ9OUӗBG&`5qu@(cCd'b!i\ij;HpG`#3r[~T.{m  V=*œr{T'=V!.q1P3V pS`1Z%bOA Jt6Hd_Y#pzk^q-DHЌTۅgH`_W 3@0@ aN2)jwdA9\3wFTe#*[+I8tǀ;@t,Fz꼠m:(pO\[ٷqݳ/BQٲ#5P,K !R~=9U&3a:%Iv,`+,j8EOq;Wcny^U@QڤMUYIdَNZΘd*1uFy!vzUQUu%>l渁qGdRhc:gHąmLLU"T]AXhfyQL6A_ϧ]:9:aXVVW e-R]*!̤w;=(Ḱ󒣰? il2$wOq8kBu IhEC!8s sӷZJbc;Oe}:7R!VRÀ(L6ڥ/A6OO27yGrpވSjUG ėQ< eXc5t 9Y7a D:aڛ@fr1ACE)iR GI!gZinHCqcIsqޝ}5 rO*^jػƑ*cIОOGFݱ*P] i4@1LJ];a< l|%˼W0"i;I3I;}|Ɗ݄X=ϭ dbyX0N[n_SLN;Ups߽bkoP#vm$FJ{b_].+Og"L@/ZfOVlu]Q rEO~ݷ\P0k;F.K\tbG5vsGưCYpG࣎?^RHgtЪڴFrI[ }1nW 2dA㿕H']H 3Q*#1*xKd4BGF5cusUp.is 2ƪ6rqEjJL6L2zɭ!L8J2a߽ZjțArA:r9=5ʡ_Wgc5ۛ@n<Ѣk&HUTsfd>Tq=ִ %kh {ifd zW7qpח,#b8]|@Gڈ\^\H H99Xv&$dbQEuxz;.ӌte};ѹ5TL@)xH)BRʂG3NMPd|RSU/# (YCsu4pMgؚA0pki.s QP8$VJ$ܓң0\<ԅBfF Ҁ,@>gZn 6@E4 B,he𤞣eUؼ6yDZK-#D沱Z[Gkgpyɹe8M^Ғ if0WԎ}AvQRO?ҩ] e+|j}r9>RhY U5 …cɐp7 m#Ɣ1Z[4YceVZEg#7_jZB\cj6u *~`i66Nt*66sva85n \O#FA' J勹car:qvɈUw0=NhD%Tr2)rT5In]qq֝0|zrkGϸaTBj2<`TB$hO,c\gwkWZl-~Saq!V 8GR>ӛlwgux/!vJJrkxSk|YZe:nw  r;+ϦTx^hVYm6pYq';z"6YNUI>[Qh3'Î`rrMiIJc.O˷ޙmlxG_Z@rrr:~43l<<ژJ=IN\CI+ׯZp!c]f=`3;ud/dt vոHp[(}LߵRV'{qj@AG3#Pc&ג383Æ̈yGnr?!B350`@8\F$@R l@y6;BzԹ)+@2<br>17. Use only internationally accepted graphics. Remember that simple words are better than complex graphics. However, symbol signs may be more helpful to multi-cultured users than words.<br><br>18. Sign subjects include:<br>" Information, such as  Replace weights to <br> storage racks. <br>" Warnings, such as  Always use a spotter. <br>" Exit signs.<br>" Rules of the Weight Room (see sidebar).<br>" Phone and emergency numbers.<br>" Motivational signs.<br><br><br><br>Weight Training Rules<br><br>General Rules<br><br>" Only students who have passed the instruc-<br> tional course may use the weight room.<br>" The room may be used only with <br> proper supervision.<br>" Shirt and shoes are required.<br>" Proper stretching, warm up and cool<br> down are required.<br>" No spectators allowed.<br>" Never interfere with the exerciser.<br><br><br>Concerning Machine Weights<br><br>" Read the information label before using.<br>" Keep pins in the machines.<br>" Avoid quick movements.<br>" Never drop weight plates.<br><br><br>Concerning Free Weights<br><br>" Spotters must be used.<br>" Use collars.<br>" Return all weight plates to racks.surgeon from Thousand Oaks, California, states  The BFS Readiness Program should provide great benefits to the junior high athlete. I have no concerns as long as the athlete has good technique. Dr. Hayashi has been a chief orthopedic surgeon at the past Olympic Games and has been a chief resident at the Mayo Clinic. Many strength coaches of major universities throughout the nation have been asked when an athlete should start weight training. The vast majority responded:  In Junior High. The Eastern Bloc countries start their athletes' weight training at the age of 12. In addition, we know weight training is one of the greatest ways to build self-confidence and self esteem. A seventh grader can receive just as much satisfaction going from 85 pounds to 100 pounds on his bench as can a 12th grader going from 285 to 300 pounds. However, we also believe strict supervision is a must along with the teaching of proper technique to make the BFS Readiness Program work in the Junior High. Programs like the BFS Readiness Program are completely endorsed and approved by the National Strength Coaches Association.<br><br><br>HOW DO I GET STARTED WITH THE PROGRAM?<br><br>I have broken down the Readiness program into five sections from Unification to Graduation, but first lets discuss one of the most critical parts of a successful program.<br><br>UNIFICATION<br><br>All sports both boys and girls in grades seven through twelve should be on the same strength and conditioning program. In the vast majority of schools every sport does their own thing. Invariably with the multi-sport athlete this causes confusion and it is terribly inefficient. Many great dominant football programs have all grade levels use the same system of