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Using your muscles, especially the fast-twitch muscles recruited in a BFS program, is one of the best ways to help keep the aging process at bay.<br>Another huge benefit for women who weight train is the positive effect on bone density---weight-bearing exercises can actually help reverse osteoporosis. It also has a positive effect on cardiovascular fitness and mental health. It's a medical fact that depression affects more women than men, and strength training has been proven to decrease depression and anger. Even sufferers of arthritis benefit from weight training!<br>Many of these conditions occur after age 40, so you may be wondering what this has to do with today's up-and-coming athletes. Lots. Young girls are rarely encouraged to flex their muscles. They don't get involved in sports as early as boys, and because of these factors they have little experience with fast-twitch muscle training such as BFS. They tend to be slow starters and may need an attitude change regarding the appropriateness of grunting during a BFS lift. The earlier they begin, the easier it will be to maintain this type of training for a lifetime, which truly will help them to maintain quality in their health and longevity. As for vanity, they will also look far more trim and vibrant than women who have never set foot in the weight room.<br><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. Severa><STRONG>10TH GRADE</STRONG><BR><U>Cross Country<BR></U>*State Champion (12:18)<BR>*Cross Country Team won the<BR>State Championship<BR>*Course Records set at:<BR>Oklahoma State University<BR>2 miles - 11:29<BR>*Razorback Golf Course<BR>2 miles - 11:01<BR>*"Oklahoma vs. Arkansas" - All<BR>Star Dual Meet Champion</P> <P align=center><U>Track</U><BR>*State Champion 1600 M Run (5:18)<BR>*State Runner-Up 3200 M Relay<BR>*Greater Southwest Invitational<BR>1500 M Run- 6th (4:51)</P> <P align=center><U>Lifting</U><BR>*Power Clean - 120 lbs<BR>*Squat - 200 lbs</P> <P align=center><STRONG>11TH GRADE<BR></STRONG>Ashley missed 6 weeks of training <BR>the middle part of the season with<BR>an injury.</P> <P align=center><U>Cross Country<