JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================)" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?󕘉D׸2OC rEgoOo!_pd%i09ÐrӂzM-MhzK0݊abQ!1R2I+L,^VU!\ϽElPyR7ǰ<:JDQ {% $eeQ8Ȣ!$wv4Hb9o5f_He ? $H֛}'=EhiҀf!'4"w"ԚAE*hTK`ӹZVq ]ے0]`IrQܥ#ʂ/H-֯iWoy%Ip}tF_yK= َS cJ2 om|ŕsr1ҳ s j‘kcszUMh̰3LrHⷈjRZL꫹z)j mQ r LIY$asl␑t> ~i Z3@ Hy=i wTs@4TG^P8zSק40?Z `8w(4`旯J\nKd@ kl,pGZP kv=һ=zCo'P~Գ K#o[>*q?اt=[aU,!{;Wv,>'vtEYZ[ǷdWzyX?}+r3H yXOb]iW-3F#4diK4α͸~ۻFKvF sM3].AOqO/ Q)ktеW9Z)TsL )D\19f͌qV-< L,NjJ-sUsޏ:SqC vaoNiC`KҘ If=isBޔsIN@ )l܊9H}+7g~ۀϞxT:~#'s=OjSبS}EՕ~avgڰ۹U#oR5ukj;<+hPni]d8>dMW^UT;("۲"ki%ɮQܜXrCap#qB([̂'kMbFFn 8*+H `)`Ɨɫ g8IztQI'Q}QC|z*F;Q^/0 P* )˕'gҔP:R`8QR/JPsTH.Fi{N)0"9p)IM`34`Զӵ̜ 1P(K %aߵ&k&&|h#q= ttVrBJy]NSIgGip-ԎYW&[X#BsI*Ip' +2Ң#i 0 Eڸ\ylbr(jw£LPds#m9ӯ'5W^h p &᜜H?J駱wۆ4y.۷ZJxb?)piceY0hC=ePÿ@*[ԸUz_ҥ!nMq4U(.0a z3FsLҝu=)z@ 1+#tv^9prh9',vҟ&;i:Vq4Hpgړ mF%2;y~ֺ}ңh%9h`i#yډBʦ5[;؏Jq8Evݩ!# Ae ˬx>zk1sG^55VC>Bj[ORdݎ bq.ŤZl=;yݙm}$yγKjAUsŠyz磲y(z yel}-q}̸ϛn}GZ]Z?/Rt5tCr#)E!qsrr)0h)A'GZch@Ir)A r8n"947ԼS]Y =kN-*deP(Brs`eTN9v*H<f(v]oVԚ xZbDt˙,}y½3$7nM?<^e ,MnWczP۫0qƐ#"ND.> ;W^;ǕhT, Vmxaּʬ~Pۂ+*U'MCWg^ ;W/,26̼٫O eO\ Acz\DQ.%xǑ5P4A`kQ^PFAVȭ/ \y3@πGSx3,06޽E'*`/=dEIIOEE e8+] ʼn) 1ڭ.t9'sch)T;NEh`_fئ mAqS#v(žV 3GY1J4qJ'Bbc4.AFʋ!i a@m)R@Tz>9"ʜWt|2/'#s! 2~cLmK,ze|&5sӥ @J_7fkvơ|ܣZ6C"ں+~t@޶h7mCgYRFYҭ_%^׭HS8Cyv\QgnHZl7fs0?+?jO|W~5<{[ZUS%&<6­*z;QG 񢬻FI`j)Öq#NF#}g94 :/SXhrBb1 ̛{lR9F`N/5I=ph,/ SB.֠2FS3j|JMijwCoWjFH 棻gccjr$+OF}knW=X XzsQdW#QH21*&;H>T\or=*돝G#+6w6}ck8[H#;bW9{K|wW\L¢n-#KB*rZe󙷉^j͚R|1\E|#n1W^*W*k$8IsXVN8-cU008>eD$g&sWN9ϥIDgDS۪dJ? [0lN?Z:Dљ&zn4i0$Ee:pGLOc[NsK bX3Ʋ R|@qRBFqHdu.$OTV xJr0G4&&dB7B`ǥXӈMFق$>u }YƗvzť$9擄ƭsoށȦY>j Rg]ۣC Jּ=U)Ts5Pe9y-#ƴh){] ;q'^^%f(C;7A4KW,^ƞ՗{,Q Aa.:(W?V\xɭ0T=Ia$qҺfbRDWk=B"$^>TP/SnK}J~'ŴK0BX'5y^jz6nLc_J˓J\ >Z)KrV333n4mA~W3i1*nmmR5\=jy0i2G>Luc#+ g4Q"d( Y8 I6 *rM>= !y=8)Ze-|̹$fnHۂ(\ nu (xJKh{qTV=#a8۩ˢ\Hp=kk?6NLfUl*qsTgX$O$]Wt xBطCbbX ]#q;ڰQni+[w֘no2LG|.qAYA1 o”E?֩+ -Cˏ~)rÐ)|pjwb})rrBqH@q@ n֊ ^8\}S P@ 0f zW?vNBzfؓ(63NRc}sn݇A$+wiXzich8c}`?v{ٶRΗNWܔbtRM ws;<60HM&|j*Q^Ld0%ջq\c$WC@NC#L}qQ褂<yCgU#O$l%3Ps¡PDR1.)1#yb`:IF%X?ۯ8Ssbϣ#0Wצk*|UyϨkg38c(_w@2Fǥh^ŶQ)f$q#+3J :`L#lDT֛W;3UbIGVLf1%Jr}zpp楌`~\r*T})ryBA6;G @ l4,A4ThQp+df|OiҊ5 #h e;T$GZhzӌ\cA B.@F9b)Aa\rTrI@$N{L)q&ݴ C\]};rCݽ Hf/sHq-$T :k&{"H5IIVKCMa%Im}2j ™R2jX|rG1iAcR;q{fIJ-ӊ?4b3[FjZbڧFsؚT 9U gO$ ^7x&pqYRAj6< C R2 IR6*d e9ghX w4k8y\DUoP;ŒQdg$*""&ߕ?(SNy $j,`(I? 3A,%Yq9OltwSN8>lOD,i"kdycˏ\ `XK)nSUT)S}+]hp[?#joAan0zTכ5&}x*,1q'Hjv8犤^)m o%z4RG叔IYpkj6zYٺe3޽L銖A>QpF@?2Un#ܨ [RL8\+ > ^aF89C"g_4SxtފAݐ?¼Pž9qs!vMY+)RM\6 bG%2RA W݅jE7hlsjؒL۽>Hs5Ձ 8>WI,OR} UF=sTHbHU@ G=@LeA> 9aHꭻ*ml;̉,# 6tQ(ŽRӧ¯aPA`, <8H~]tG v:cEݨ& V鸎*m(~a{HQ>;)U.8-dc nY995$1N w]R7;8 U2QEyv:ŀx*0õ)9jlJIҏ1 =*wj>r0}qS7WL kGI"*lU6]BONDwL'MY[^g8R껰 2*q %e9HA5e?^cp~Mtx$W1ǓלfŒ3S„2x*#pA'hi(CP_, QUc4U]>e21G@;~5tWSS.P~ @H$w,p:R(26I=z⡗>f&2X4&0>j`l5|tz?_V/nB)(qHs|LH8=M5'j g'jb9Cu) ㋣ U; 3׭1Pp+X+4DȖQN;+̌ {nsT_ tW{0CRGJ0q8IP*.1eS' B4>)!O@qSw@h?x!w*!"x[3+ŏZVY&R7%G!bktfpq]:qrB%fuG[P3~5yzZ'l5Q4bkXHU-c'oV[4SPW=O`>X -#Ҭ8Ͳ+y~c4ą*.%˔ ]pߞ*φtiu;qB9 >@=ӵ?x˒i"DK6A*[^ËRAv98{\nj$ҥ]@8KPz1w4vG4t) 5;'J]ŲFc_SXK6-  }O'{tyQVv S$+:=$?ooDn>p Vm=I|+Kki|r>x7.J^$LHb灊+<g'OئsxE4-߈aŭJ夁BF3ے}{fo_7^ 5kU>@A8p?p"ɝK7)v_ǚHPKct$N?c5"$ /E B6޹˻'I<xn66GB:fAA9$ .7xFast-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 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. $`