JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Z( ( ( ?*kN@{V&Cc} w z]!گfYg9R7asZ K!ؤvTZULg=A}j |@9Xn?=L~t7%{N7V<?jcZ[b@`sP<[DؒA?^ ˨W*Bva :v<`#O֩ 1 QVeԒ^Lbb;{{քG1!Q@?*((((ehme;" gGNmuA*V;_[]]D^&?0;y5O;UȠ`TUEգ{?\/_/95k\b'΄$<լZ,61"i9qQ'̴**5Gs%8n_QU-XM"Fgؚo nIcWoS',nngHȅ[EV]ŕ|ñ `7IGBMTm/bg e` 0{՛t)n\G H]1,l#oz}Ng&?Ojj6匂H%+c^gHt*Ǽ^m]&#O=LP]X+#8H a0"`Kn16Qt [Hu+ҳV.[b#OLD-.V+zp}=j]1Ky$;xWld+=qZVp}s.0ɿ*?*{|"/G[Gu#3LDQE~TPHq@ vd+]e/SKw%z#n8Ҥ_lu/T6w=m?bƸ] 4։cp{w*ByXX4r(e#5aFHtyVfjOv[Z@2{T2s(gfۭMM@hFc*ͯ:y^H5GF{@d~\+85)jF!a>8 mFV-#Gm)/5;-OO" VO &*d8Mr^kkcI?cpmu&eK}B{iQ"1]ā͉:nX滉.՚7ǦGj35xZ(2\(no2+mIpyz4d)ch\t/h-aaqo(ȓlz~*/FTAoI$L,\p!I5$3蚟}uܛQe{c;~Vm׼q4J*a![i}@,o߉^% s!`N>PrI%*Ęcfu ۦ?n 'ucޭ $nVSG֦3u5gr"I;hGEFT9׽qP"" w5tbhVoDTv%*?*Ώ[[)|Z?P(|S{Yh vʪNx[UQʥ]pEyt\iFpLr6KsX-Fie'GB p$ÿ-ݛ3Jvǡѽ[}b.mït>qzŦIii6b $xCNsmZkq$&(7>JW^.9ȍcؒ#EoH~zw|L%x;cWߋ DF;ٛ$׬|5f:b{ Xr3Vք-č?Jn4Yp Z_V+kk'Dx$W?no.G>ljN nH0 @- $3ɣ6ESKTX|Jx 5>}ERB2+]卾hאи#^=Z;[)a}=GS(ܨ3׽]|$6Eb8W\|/Rm},kw6;cz<׬ד[|1K&Dr G!y\]Ry*O+&@(۩S<[ JQGRMz/T:,lH㘜w$ Qm#V$m?{I/tmHc[p8֩Xu.V2FI9kMHZ=Xq ī2ydq0OPڕkڹdӕ}Skuޛ%E@A^ZEv-cvlʪ -Hfԕ$\Zeڕͥ<8NXi-%ȤSk> 5g˻f#C9ˑ^Iyx7EIL_'{2=>(% T2@[¾)ˋ g~J5MnjcsE, m~'r&Py\Τt 2$SfT MC:O,ѩH`sWZ.2E*u >.<7t޹?/x%a(z vQԖYWpOtZ&gOB.99>座; xt޺N;L _ u\|CIwlRQ6:4#G )G:%q.Oנ~ڝv*JΊu?-D;V}/'>!7m-D@G^=SNjԮ'{VpUsR@v̽p{ﮥҸ"rI'UU%Joě8Z=$kQ=gاsiR2@Z]ŹQg[cldmx6CŖI|-O2Z^G^_}>lȘ|9^p7hՊlk3yZ\.θƺoK8ϟʹƦԨlU'6u6~,J~ '\3J֮{W Ϊy~fzO.|sUOkc֨6R<X=lE׈yU%$> _jMY_Ks?¦> }CV;mW9LcдD͆FoS;7a|IKgQ[%c'v[E,Ҹb#?NpL:~+ɖEf };:ly.c_c/1ڭj1S@+ncI죞ݚ)-}#Nݢ4]r] )x+{V}w:@ngRR>ctͻ̐n=sՑះZ]CpZI {A3 s-b{;VX ]?$gҺQU'ioX}Oqn^E`9wNQS (rZ(#];VD-BXWc\zO}hb%$S(?[)4_ʠa]i:j:٦`_>pW'CVkΐ dqb:3Ԑsjmm ,ԮeԦgI;p™]fI\;ȖPXZւy8C*,}Obk<x֥ԶԑrʩjIei׏mko4@XVC< _hv>ҠŹiA2Ďq>5[6i Yd !*@z>jsҹ<wWHg[f 0z[zW{_ywmqF\uȡaN9PwU+o76 (Vd ]}?K)u :S@ֱ\ $@qnφr~a>HWQ4 nEEcY'Ѭьڕ2_qf^{ jrO;L9*׉).$wܫڠ|Mausca{׿Uzzu31F2$\V:C{FҷeU$V,zֺ, F݇m$Y4dOQ]E baçuoJ>xHK|oȯUҚΡp]m'13]* ?:(%G.F2O֤$*N_γ|Ax:b"4'=Mej!8cd`(?rڧ Y,>Q?3\͟ïx\es.KoZn_OU˞ ֮Ch]D %e8 8ߜE\laHdU4xmbKh(pJ" I+(|Fsj@iG &s&e2y蜦F2o¹|=k L|^Ao=Mkx˵!Y *VI7VZxV`ʫkqdFWX}*,#Da8aWlqǜRƏf}IVu1*s,)T?W?gO_`Ȅwǿk\+þWP#TSں |:4{yY%p/i6Wɞs?C=kǰ>|7.pq.p0=9wjI5rH&ZU-zZ\wvQ*mI4Ybmz1^oso}ťHytGWZ]EGi5"Сr'1~ܶN4x;f4gѽ뽝sʰ ⥢9_v{Y fOWWUExXt;??yzwtoikwnL:$\v<▕.XxO\4n>;FG]'d]n6XU FU:\֑sapx?Ec{K~ASJ*xV(Ѥ|nNc^uTҼ]s_ګLT9^bJ.|(ܮsΘ6{y.csl$SRq=fAEQEQEQEas the first man to snatch 400 pounds and was considered the greatest rival of the most famous weightlifter of all time, Vasily Alexeyev. Siff saw Reding squat, all the way down, without wraps, 880 pounds for 5 reps and perform repeated jumps a foot off the ground while holding 286 pounds in his hands!  When Serge Reding stayed with our family, he shared an enormous amount of material with me, recalls Siff.  He stressed that  core exercises (such as the squat and power clean) were of little value if even one minor muscle group is weak and lets you down in competition. <br> <br> From Pommel Horse <br>to Car Seat<br><br>Although the glute-ham raise had been used by European athletes since the turn of the century, American athletes were introduced to it in 1971 through Strength and Health magazine. The magazine showed pictures of Russian weightlifters performing the lift on a pommel horse in front of wooden stall bars.<br>American weightlifter Bud Charniga saw the article and decided to include the new exercise in his exercise arsenal.  What I did was take a padded car seat and nail it to a carpenter s bench. I then placed it infront of my power rack and hooked my ankles underneath my barbell so that I wouldn t tip over. <br>Because the car seat Charniga used was padded and had a much sharper curve than the pommel horses the Russians were using, he noticed something unusual.  I noticed that when I did the exercise, the curved surface of the car seat helped me flex my knees more so that I could get a greater range of motion. Although you can t directly attribute all his lifting success to one exercise, it should be noted that in 1974 after Charniga began performing the exercise, he snatched 352 pounds, only 5 pounds off the American record in his bodyweight division.<br>In 1979 Charniga visited Russia and found that every gym he looked in had a glute-ham station, and that the exercise was an integral part of the training of Russian weightlifters. He saw that weightlifters would often perform some variation of the exercise twice in a workout, once before the workout with light weights as a warm-up, and again at the end of the workout with heavy weights as a strengthening exercise. This sensible practice was also followed in the U.S. In fact, five-time national weightlifting champion Ken Clark, whose picture appears in the BFS Total Program Book, began every workout with several sets of back extension exercimarked - Correct ID = 96 | What benefits can be derived from applying the concept of  being tall ? *Overall answer Correct* a) Athletes who stand tall look like winners b) When an athlete is tall, the waist will appear flatter and the shoulders broader c) Both the above marked - Crrect ID = 132 | What sport(s) would benefit most from the athlete performing a neck exercise as an auxiliary lift? *Overall answer Correct* a) Football b) Wrestling c) Distance running d) A and B only marked - Correct e) B and C only ID = 118 | Generally, how much weight should a junior high school boy or girl use in a straight-leg deadlift? Select one: *Overall answer Correct* a) 45 pounds or less marked - Correct b) 85 pounds c) 90 pounds d) 95 pounds e) At least 100 pounds ID = 142 | When athletes are tested on either a 40-yard or 20-yard sprint, how many timed sprints should they perform? *Overall answer Correct* a) One imed spint b) Two timed sprints c) Three timed sprints marked - Correct d) Four timed sprints e) Five timed sprints ID = 146 | In the eight-point BFS sprint technique system, one technique that enables you to run faster is to point your toes straight ahead. Which is NOT another technique? *Overall answer Correct* a) Your shoulders should be down, to stretch the traps marked - Correct b) Your head should be upright c) Your eyes should be fixed, looking straight ahead d) Your back should be upright and slightly arched ID = 92 | According to research published in the November/December 2001 issue of the <i>Journal of the American Academy of Orthopaedic Surgeons</i>, injuries from bicycling were greater than the number of injuries from weightlifting by what percentage? Select one: Overall answer wrong a) 5