JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================V" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?!e=meO3'l}Uٓ[on:RM#AcmA.D_rR*5nFyhr>W8Ortzj_Ԟ*M+Fb-ܱƵo<X%xC2v6qPe*ֺ5)>0% OҪb:)<=꽌{Nz7mfXssU Kϥ!Kǰ}fspqc,k$qXP{4 >Lj!G VGǭ!4.z MAZY1u&=>xV4EZ1wZ5>J_s_I ʤFj( '5%-M.IC$rwxH1\)9_l\RyN)ҐB{RnCHvQ7t2;b"U9h֘$I89("v(qQlJR*4N(NL#`qǨ+{aO1m|}k'NwgSQ]ImL fy=܌*OLʶI!Ga \Uښg$xݑ}}+|1`^(HP}OnSlV^fՔoe{ Mo*Ê5rGvݫ6^?ʺrb8]yĉ𪨛iM)ldcpm銧{%f%9{U;OILIPc+\7İ-%xHi;*efRuI&Q)aIA} $mW@H& yoliuڊܦwt# Yu}I^hbQE85^BށӚR~^+bu3F`K+S*r}M>KIZ"BdVs"XfnhƻI 0hh[95rH4}iIjz$IxfB|=6(X89sQ-M%\'(Adۺ8]%晝-ZxF5Urq 9󻖑rqҕ`E=}r'uYXCY-RGqS);PV3\_|`}j|}%-($]E eGdI mҳQR5*/#8O,{&H'aynO÷>VnT"5tq@6C8\fͧS%;~4$xZ.-\c;awuA3ÔܠpkDՉqԳI_Gk "dcGF#*J½*șO&6N=r+ᱰ7 h?x5GeL,m*H`+Jг^79+F:屒!EhǩEvXފU%cі29Ȥv8;׬|ZkӈJh\`bTJ ):SW3Z- w 98 Xf[MlKu-suvWW8R0:Yh@>Ku4O3mSTy\&=*f.4٠E4U\H1ΪѦWֻNe[h YquЧd?VBJw`֦(YGq{]mp}w>մ!#ydBnumG*kO]?,Ik -vz',SKcFY˰"$T}ģPV. cˏ'pZOkė3M?W\֌'+[3Mu#=Ͻo;A p|zB癤ȯZBJ#r(HmmR֊;x۞BrGub1\2}cn Q^o|-TV}+,I5ty⫥xD3RE=*+KLWEzdNe"$8ϽvS+wWߒ(F[,o\9F1JHNj91@ozk( o iX%O+!{qE}KAdc{="Bv*^ M"F; " yVf%n|gV+0=2A~xOR\Ɍzc)QҹjTQXlmWȌ}ökO$مH]>%}MB- e($5;xm1+.6=-4jv=Z*R-x%{T:yʼJ]jCI9`:~u=EL:Jly3=?rUQnֺϵQn\yW_Rbp_s]Mɉ|0c*ܚX꧆E86,<ž8;;˘Dedk=AR*漢ƛe,:+^]QSnzJ˿F:W"3-߆.İ\9?7OJ<-K;~q4GٳmRIV7E-׈ 4ce*y3\{Gy5N N ͏J3ri"FQ9=IRn⻏,Bj9 =qϭR@OŠY0S.5K*2j#*H!f}iLWP}y9Rc1?i"u=+֛6Ou|]r.+3\F'%rNC+\FnAf\.&\f@G#5w:jCyi"xd5ZM.,\$i6uĩQ'3;RiV Gh:{9m\ur?$R+d-Y֤Z#9ګ徸)]$F+22?:lͭSuwh{sZ uvU+?ML[iI%1\n^CTL! &9%P^?i4UEc9)SI2'Fqlh &H-KgrQcU+2YOyY6gO4SDwOa]T1 r1^{^ۅ" ji4gAl~5; 3^7n>-bY9!s׺R;bI{/ԑVK$ |iǫY!]mIlӎ?ui[rcT峕=:(m- c)?qKp?/s3>s-hkO֠`O'< ySSiJA$74 XYh(Z|Zo4{X Bsc[j>r:!Tq}Z}4-q!4Uǹ?Vc]r:I¥_ߧʵ~ty|dO]?jdڎPէ> zM+b;,Zaɩ\+Vp>ZtHIizP"қQoCmx,whHN3o,c{a Z5\Jt4Hvk^ hna}>ۢ*@i)rJ;?[cV _FٚVo;Gr9v<p͞W-4FWC}zfѐA7ԥ̺xҹBc¼o0Ugҹ{n 0'*EEE-DmdaČxcČ?ɋШy$cĿpkP](̼N[^ LРR_\ ne?ğWp {=2x^ޗTNa//}RLbn+~U_:cX|KKLl4Ucg1Nc 1vjϟ҅ t4 iBjڻmB;v G]Y4ߵ# O&Cl߷GsYn53g%q1JȻa4҄gU;R1\jx-BU@>|8`gzO^zWU]M~\W?Gz67-H-}+5ƙÐe۟r+X,ϾiVVV\e`皹ԌN=9&IWBH1toʐ$*@*AxT`YzgKɟ\adR2w8v[UU̒#!b KӁò4dArphOsfmpM:Yjq; =ΤMuc=+ӣo wPqWRܣgyR7W ]~zȯOJ'׵!PT.lkqdJ<avK֣˗ѩQiALrZǖj3u)#ҐE䫼 o驴r1\S%nZ\tZa0 h8( R; <1Ѓu*MK]?N[hDΰKIQ5+ ژ–S61%Юw(5j]c.aUW°4Sܚ^XPr32i˪-1y'~SgGvˠ"L]OΚnO%Nv'@В~V'P_ՌՏ\|GjOR.Wtrs8=EnH%BA\?02MrJ<:UX]"mا)99:IMPuZ$4)tcߺ?9ذskns1ЭYVK[sRX" MίJ̮#tz X?rO<W, i0$6x4nǨzt Dq->$_"ֵpJ0Qل\cUǖmc(Cy3Q@ؾZu MS5EP<Ҭk(5j,/OJҵ۵VgF+ԎLGj#Vi\a ڊ+C9T($+ |VuՊ94Q\.{yr1GQ񢊚[]N@(e =(C?y 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 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 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. ;[ǔ>`Up OJ4=OSㅸR<߬^Hɤm7HiPX)~]8G$,1RLʈK(ŮJzU0[?^s̫G < ҆`S#1dj+yHF&\HGM//Gogj#\ڮvm[5Y4 Ձ`:RWӡ Aj'}0_֋ ί\#VLE\C#-b4n=J5>׺H,,'sB2jޣH7V )8;soᯖ0mcu-dpc =DܟѾ]٨^x(zJUdhUnTJjN={wJM+./׎O"?Xor~59OiU$~)alL 5 `9K!ޚ{꺋j2ye{G('Æ% e8HT=~x:lORbIK"(v޿x1G n5Uj+?k6emN*}=шy]W"%(H걖7 wd?M>pMic"*ΒVd?s]5^;K,jy31!l$AіỎۧ@q\uwasd6 w 6;׎0LS׾_]KN1qk *q1V~_PVlYnnc$,?aѿM%7kk37B3F >4妛n%~} `IF, Pb*g?xfGVyh&sWFuߒoO#h+QV!IXGk՝DAZ=+Y^Xȣ6o_ϑ&Tͭ˞p056fҦҷ)]ff<(88;=\ffP~[kiHOUCa}#6-ES3aIW O^cZroх #d Uxk(UH(ONC h]#;u|iQl5*+C(V!jZkkۍB }V 14CNKw;ppT>X*YVA]II}cʇpnAk7i,5?Q:>]u1[%UHD(IvQ_DQ{+#יݩya[ZDu3[0nyPO*Y5 ˍcP]M$G# gIzйQJ:ibҒ̢=4Im"̺pk)$Qc@^g"Gl~[M ʺ柦akoV_Fx' O:EKB40V/6_ H<ߩi:[Sﭡm#Mx/yDkt…$JIP b:;u#\ øͨyy jЀ+劐6Ow; $M CHFh>ӕ)>]u-](}R ٩!YYVoPcuc%IaqȢ#zT#_W8s8[HVB'"kc.]y`4z]#MC=‰-%؎(eF_&z& ":%?7&fWh)E*"DG/^^=塊i@na*µ їlƜE9:yX17yѶ~Tw;r8-͢j:NfgH:SH1?sC.E!Ͼ&]=zwb/|hڐ qmN2'ؒ6u=V%CzW-ѮdoZv.-?j mobdKHDX^ fηoq:FH?x#JA~%͆ԍjR}Z\r,*x84.{ LWVd(6h6u=M\ڲD8hbuZ|IkɚKK~n-֥Kۈ+H2U0 7zW=+>Wcain!4 ~&J8'V-h3ڢk# ɽUBQg٪#ޔA˭{>#AJ8qH{xb ʬMvP ӱ(7)l P~~2[6O@c2,$EMAr4c@U^*PSnE66K{ѣfez~l߹gcʷZ6g3^qR֪3YUhNu-j+J$C1i[!*ɪXo[81ZfV{8&9uD%/~]%#_jo:M6{v%W4䧦uWȆ4mk 4N%zB]F'>!p?k$zuf{wR%ǧp=RPV"^_&%|Q%i|ݦ:[*SIJ+W.,"kT¬5X--hiIk/,kNm@*"}#u&,K Vh> xyn5uK"jOzh +#kx^*QAS_0`TO@mgqRO,O^;Y>mqA<7t vret>+{5V y|,z*HVu[i @LnLѐ_g9xr0v|Yӵ x I*%Y+)Ǘ•/N;EX٬ZS7$HC1F 9x0ī9FVH2<&F( f2Z\l?w2en.  !wl#ЀSpfRrM'VMCm KҢd?LZfM/Z;YjP'^Lٰl6i-ڟS4+nٲ=2Mv5̼̋QSk^lP/NY(6= bMYi7F 8L=:*(;U$c5dR46ZB/V(9?,%iRTz/S6הL;T~f$)ᅎÒ #|CK䢕4l+!I!! 0ŀ+|Dvɜ$-o0AB'$cN_zTN|Y z/Ab$<