JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?Fcv P'sn8w%BNy *;jzYϞ A+]t{r቗vṡWk`ٰ0zzqMUˣ!&0p ԏZu)X.s"%(9]ksFS st BycVI)mri+4{<y 3 O'⮍:8|uc/#x c{$Zon݅_q {UUώ 0ZX)$F HC =v jr˷7& >dcU =j{e`=91fBw dvp rxX W`5pp|ʑx4B>lc=(@rU'r*re[nUBۀ&`d~zQ!+P[ 2}qM8 3rI= 2p1FYIؠ*IOlPZo JIm6e@'8ɫJ'@9'8;U!2e:b Dv)^UN\kř1i2*fFzW o̦6FI*Pk i# &nZ] *bWDx =hV㩍dE9#Uӥ^tt8=*̌+?v0OgR($*3wJWabeEF /k2c^a1[;R\?*{e*h<{ #J(7:T-Tt}:RsJ3LDL3M#SllS JiN{Uv)EbJ|Ej2}+7[Ү3P|7.pB$fy`Mx^1>h(ВWkh9 g+?فMX_p{U!nJqTӥ[S1LA$FOҸ.ЧG78j|b*1PlaFLxe<\W3Q:2WF"sWo|Sd>HF  EV=p1 9%`F3sI!x GZgy\BI+ݧ-#L]4ތ0T%8i~p.(å:R?nGJ ?Ja:SҘKC9v$((5SF] Ƹ i<_}%7+hZf ;U1XmltӤ:P$M:lR.Y1ݍO!1_kus ǕخSLeӥY+yҬ/^ =V.Yz-O?5b[9fh\ɝdc>T 4a\z۠@K$3BY2XZ&g).GaTwC'ix>R~u%-2r?kţ]dsT[JNGz.%Έ1P5nȥ.OW>!ݣI[uqSS\Eokl~g; NҹB˹jMʛK G tGE}+&E%quKZmt(K/e#=dQѧKK]-5 R!D:~3wBsd(+ۼɤxng#9?*fϬr싩#ZztZѼӭ^h.VM=1Qɞ/m&PK4!]^y{D<ܭ"UŒI]SZIbr6Ks*$KyT9$0=yT~"i+u Ǜns EESk\ <HZfݼ0ZIbr +jeTWh0@ngUkG \f$YgvUڸ?hcJ? ?*1V8>wr2NJ:U"pztݜgYznP)fQXtb_ݗ`r77Z*FiǕsĈX 䃎¸/0X($[9Y1.9?ц{i"5Ͱ9E"^Dn@cnUY3Q\WO)q'O9[xP77Rn˜q»-=rLμM 6Vqns}(g߆gn\.v2+,+ӵ :J3}knwhR!AEmx7T"[L:(h:4fICWqKKG0ATYmgP0!+QމkzpYMY펃2j z}:Vɼ] zȼi,&5>[5ee*fZiKR띎wTr˻dt'Ҙ{Ͻ!:=/ 'QۑZeC>=r0Ȥr e>S'$8*<=BsʶD[,V*d9Vդv"[ Yg s* 7a8kݰ *?VMgzvB$¡""  2y\ޣ옄a|׺ާm}ii3ێi4 K{ce<2;Rm,mNU @9zEw Hg[H$r=կ y}3#Jɔ<֚ n\!OF3*t$?;\QqhF1k~ԟŗkfM^o?t@3E nP;_z|=x)yzOH18ǡ5^'ay.k}&St'r9VұGE%Ԯn4-IV%6A?cx[IO>V{5F\F ֛-s޹&)R)K+2»գ`AȱevSڡ ,W7"p>'̓$%[O[J;]&4$̹ }k瘮wqFx?*xf.P:rwdw< !=yjqWX7>Q\DįP.1>M;yծTa`x{NfmjajHҕ;W*8M6ݖ4,sQvEyufMZZʤg ӽ6tQA d>YoաdWq!ǝx n جy!eKn`qƮ6xZY(Ac3U \Fvt'hlzSzG]r>sw|Id}/İC r>P c mT15F9j;A鵳*Ar<Ұ[zuY "l"@sSdkeoK_j/ Ѿ3h6zl`4 k;G@+У3@oSx䮝6i#s(Z6>k@#2<)#T^ ]F'Mӟ3N*\ ֝hiJM3G+E#oҼ7{yĉ :X+iIjcԟz.c2.T'ϥy;)I"0r2 ٞn1ZxgXG ,l6C?t"F}MgxQLJwDŽq[Y4[`0{u;+1 !A mUR=hQTAbCa ISϧS"ש(,Ҍ"nPdy\n%XO֜TBW$>U<Inc}=*+)!y\g {&J` Ǧ2}BG8ǰ=hL>cf=hxڧ9>m"Σlx,I9551 xlq6Qu+D_e?5 izD "&'yjxQwN}UTq&4,R2Cxg^6%t?,\Ju[.LSSNǿ@,i"0Hv[E'tjrlVA#ץ\iw=9^Vo>4hKˇqzV.v 0OnEh2,9cN9l lm21EdjjP0[/*1HHU 2rOO)t2a#:So9r@@ c4dV-!RwFS#FCXFX/z8D0w??1*#sŴ$cKG%@@T5+tHA>PM %Ώ#s2C$ɹ'Գ2Z3c #oӌQm*]2I"đqcmm$'V( 䢅@D%R=i1NQ|:*!P4;b~"1ev1Z^H#ިk. ? slr~`Kncn]?*+3CYR6g8xTf`ȩ ! oL;YxaV9'4ӳop*QP9uad_. SI#~㏛q^: af*Hb~n;bm[ C9:J8V68㯭G<H] ;U)Eg pxP1Zj1T aFsy>x9Z-?;y!z3$_ I4[qiĤr԰!AWu(FpdÝ0i$6ѥ]!4ҍNwx+xBq6/WEAir=hF'ҀZl ZڡGP` yb847'.zV@18CR/.Xt8Iy?!l1};8#`Eh#C?'.-m"yrAOj)Rd202zRY|ƿ $Rsz1d,2Է3'[d(J?啚 >q.ȃ(cR82}8&եx|(یg>N~DśnH!`fIJn!XI;I?Χhw(+A })Dr6጑`@#'pesAFR?('u㚦o Y_1V,;L O߆'{9uFsTNSk8~TKQD\K 3Q>S2`!ōSRh}\F{Zp,ܽ3_—0rӷ ῶ5Sw8cTfO:?ZWX#wWƧ w)F TgqEǠ)Z寤`}N(]kWOe`\,w*ci6cVPpYvK~A>ь53:Scߊ.fOfw);G)j07rO4ThE$~HRb$ ~~X$-`QE$&2Y X㎽<br>How Fast Can a <br>Woman Go?<br><br>Michael Yessis is a conditioning consultant in Escondido, California, who has worked with many professional athletes. In the November, 2000 issue of Scientific American Presents, Yessis was quoted in an article by Bruce Schechter that "genetics only determines about one-third of an athlete's capabilities. But with the right training we can go much further with that one-third than we've been going."<br>Fast-twitch muscle development may have tremendous health benefits for the female, but that alone will not provide her with medal-winning records. BFS trains athletes for sports, which is why the 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 much 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 proposed to determine why women are at such a high risk; here are just a few:<br>" Girls don't usualy 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 for centuries. 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 at the Neurology Research Laboratory at the University of Michigan, Ann Arbor, shows that the forebrains of women subjects were significantly more active during pain than men's. With the same level of stimulus to the forearm, women reported more pain than men did. ZZܖ_P0dɧ=_}^]-u=COKk%E?mkh"b9 LI'pq O]7V-iX`#+3s9P /U6[ߚV+;{fU1}bR? 8,O#&<ٲF bduc??~O×/L#ͅWWW:菨sP~ҧ^ÜSWyFK =]`0~lR-~]yWeӮQF?ӵ{OH)xj|`5O?)*c_M|X.vRX# j)R?pƸyG\_WUd'8}~YhlXdV6[MFjnV =3EO2j VcJ͖ǗO' 7|>o*ہ5<$6x6*6x6*