JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?+qF3ަJ=ō&[W[2Rv$ …Kk"={hm1WON”!i6Zka=N"ZRyNNȫvMg[hֶKCVS@r+ɞo͖rlVU[rx$Ww&irZ=qY75-hDwҷRer-iE n8'% +C9)FZbqzϽS,`lA`Ҡx?p*D4*4OjfRi 5 YNdS.mG+(Sun'CM+'N-LPF桫wGzy'Pxb>SYi:u4fo`QMO^(.uzǤ29Z}4q;ŚNk18;q\-KvRU$[R4RF#KDw6Tr+2Kl Xr+糊++GYfY oHnOS~qtڝϊ!\m}k HnuѤA,q$<{ckJOfQPWDG{ԯlbRvSͱ}UXj<F<ҩB-O_2UF[L2N&]pzb!A5|>񥺆mDcJ]9O]DZR@OM[1nMFrvs}絋Mr?*X?vϭi-ɷsrz( W+MkKy!Yʑ\-CAWi ^_ xMޏ~h uImRDKT`죫W }\{i"g3Q[@`l@TLτ yt;h7wr+/ qӚ(]}UTc ygH!F0;u]M^}OJ?Oir pj,忲XR9⾊u{)\~Ћ>%,n^I Dg#)?u8_41?ȴhSJ$)Raf{k$UY`:M%!bb^~,'z g&b(494ё֟i6t}A0Q=c"8FiTӸPkVފI珥;' Ӷ6OZϲC)RGZ3X6Z.F9 #J x9mFz'(CХ~B"Bh!pG|4R )P*HIpr8F`gA1MJ9i,]rN谡-A*=Į1ɨ rOcU!`i@+)H*kB;J%N+l-n%$r{>"Zo݃Uy:KBG{Ɲ幵bA4=nr([x9 4kQ܃uVEincd6-d* i#/n1]g$Q{ˉaU ֦"^_i3/#޴zѨ4COxSykt ?/{& Er}e_βׯt\O,"3ts}idnr$/SF=͆-ʒ6I23r^.DH;VMi5h Ğ"Yͽ.}k*Z鎵$]']*)+3Nsnh[xP`㑁pP+w։kł=5+ 61[*OF+6-.ub")gXqNsW43lPB>DS"Z8I}J=vQڰܝUc4w]3.@=.IjVwn;TgQVV9ۺte@JA횳GDX+?0?)JEĎrnS)C =(r0#IOF2'CCdi68<5;P:pB&dM"[LL9\ppS# I8)a* ExWr#.t5<Tm9R$Rj6\t9F6?aAԛqjBt : BԜSadCsTEɊf/#-+w'nJH␢E;jCxBlSM(sTLL~S֘kcq68 1HU=1KF)qM7y44ǸHWڕJr6(܁d6b܇$ՊZNa1MrT[ӣU+m#+jԥ[Ej+ qw&0:CYX(m2ȮJEW2U$¼ Zy=X6QlmR#IǨmf;}TtG$/Qֲn1]1:l3RJf8bb"`{S6wҥ"׌L,RhICt4K`Rx0Hi<a8Gp+GGjPpGiRa$fs42- 5^늘q4\t=F#!h#El-K.:5 F+'ZL׆s u=].Ց],ԠڤUۘ2˃+=.#p7DDg+ӎFwaI6." "snk7b+:%VuC FPg7ihrV{x;!Tjab" 1c-ڍ 1)iQN4V4wf9i?jCnW}iDO=+ M5sѪ_->d~̿!uaAR(vwHy Rn<(/0ZaS=SyL}i=0zm\JT`)oCW;}N;='쪻e;%)X]4m_Lώi.Xd<Q =K 4:7rGUhFp3W %:tC%RUGfW#y5Nr3V^@('SDk!yb{Wz+I$ %G$kG xU=eBrOjnϩk*F)~c3i31853)z`8ҕjDd_59V)(R?iɸh nqEjw|%<l5ɱYp} )%Tқ{*>\ ~x(3Hd|yMNc w`9f# +T?i<=TS1?39 ]KQRX(`q^mˣȪDP#H6_{p1^MAp(f@1W&t^6pd!E6ٞI&PF0EJIݻާ]sґp8l. r1HQTBW;#+`߁a,[Z7I˗17x~4֜vߝlFꒌA˟h \?ZpYJ.n }֓ jcLRU\1k/ĶSx]zJ慸@sr֎w8jaw/(nǮs[ZuqyMILN{/`sg♬e f3# ֢q-+hOg>סJM$բ;;:K)>zvͮFzv,?xZY&.".uq눍6 #]SUet6d}+16`0[;Ϳ@u5F)z8طN/kͲ+9WcXʐ΄`: qsUCG9㸍x-4o^ -׻鮌Ww6bT!~^(a:%m;1M +ٛCޅ>'Ш^?ku[?o\iLBzr-;P%@sv^u5ڪ(3r񬓝ㅪZťսd^znhmJ"9+ָK W:[Z0l[%1,K[`F֌HgȔt4} sDe{$ǵzwӌ0Ep7CevK`2x|=dH Z+}_"0I<H][>湴x/Pr~#ȎXۜⓐH=@xQqv;#%cEKGqN1z78$=񶏱A'ϧlE?Z<yϮ)N.=mm`Ԩƙn̶)>b $c 2ٯQM͗c;zR4R45tMXwدk7f]<bofŒD01&:bM=Y}ː˳z{2KtsY!Q ]R*M2'VgnrFqW9/u+O#˻UI84*|1Ut;>Ko(+\D,dC=Xԓ㖥aN09TOCss$IuJ$ٺ*q dDI=T\mX;Y.n4XwkzM!'w升e~P<2y9^' Ph(]MfoζT"fֆmQ+gdO94?5l;1K[2PHj)>>֗ķJ`\F7x=뉎(䱽. /3A$qJZA~K*k"pjp2?ZIܓҰw6'dEnQSnMQ|hq]㏞-)5"F&66.r*IX+ɤv>P6"DqҝDC:bII?ZSR֪SV(YepA#CޭE8&54ƞ@>xԱ>޵I9=*د' \͛E`g"3iY_ (qtTJ[SzLSL^ys]MC}{ۘ-$Vm{Y$x'4QUcE[5MJCPY?/e^T, n`+젽/M5"=p gڊ+FUpMgᶙa.d88UHs<9+ƚf)d_̘ BEtI̠љ-gi$+ӊѬ9ʊ+ϨeSeY"h_JUQsFۘڎ$rK1bI$(EhyғLfQEQ^(3o, I think we had 18 kids on our football team, and we couldn t even put together a full scrimmage of 11 on 11  we had to run half lines to do it. I also remember times when our games drew only about 30 people to the stands. At our last game we had 2,500 people in the stands. <br>Adds Hurd,  During the past several years our football players had gotten used to disappointment, but now they walk in the community with chests out and heads high  and they are always wearing their jerseys or their BFS shirts. Everyone in the community is proud of what we ve done this year by going 10-0. We are excited about seeing our one-year gains and seeing what it s going to be like when our freshmen become seniors. Our program is going to continue to grow by becoming bigger and faster and stronger as we take it to the next level. the next team by rushing for 268-yards using 10 different backs.&nbsp; Even thouh we had some key players out, due to injuries, the team improved an continud to win.&nbsp; Our All-American running back had four carries for 76-yards, but was still limping.</P> <P>The play-offs started with a few of our hurt players coming off injured reserve.&nbsp; Star running back, Yohance Humphrey and All-State player Roger Patterson had recovered from knee injuries and joined a team that won two games without them.&nbsp; Our experience reallyact that all of the coaches in the system now buy into the program. They have seen the results that our basketball and football program have had and believe that BFS has had something to do with it. <br>About their athletes tremendous strength gains, Coach Scott Robertson excitedly proclaims,  New records are being broken by both our male and female athletes each testing period. We also have the weight room open after school each day for 2 hours and only the BFS system is allowed. We have excellent numbers participating including approximately thirty 8th graders who have alreay bought in and are getting a jump on their competition. We also have the weight room open 6 hours per day during the summer and it is supervised by a variety of coaches on a volunteer basis. <br>Allegan High School has experienced and will cntinue to experience some amazing results just from the one change of unifying their program. Their future looks better than it ever has before with their program growing lke wildfire and their athletes lifting more than ever. Their story is summed up withthis quote from Coach Rose,  I am in my 18th year teaching and coaching. I have never seen the interes or physical development among student athletes at the level it is currently at. I see the  average athlete bsp; By the weight room door is a sign--#11.&nbsp; Dr. Shepard asked the team on a scale of one to ten, how hard do you think you havll aswer wrong a) 3 percent arked - Not Correct b) 5 percent not marked - Not Correct c) 15 percent marked - Correct d) 20 percent marked -Correct e) 40 percent marked - Correct ID = 152 | The BFS stretching program is divided into four groups of strethes, the first group consisting of one stretch performed on a bench. What are the other three groups? *Overallanswer Correct* a) Two Standing, Three on the Floor, Four on the Wall b) Two Standing, Three on the Wall, Four on the Floor marked - Correct c) Two on the Floor, Threein the Air, Four on the Wall ID = 137 | Best results in increasing vetical jump performance come from combining squatting and plyometrics, rather than from performing each type of raining by itself: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 117 | What is/are the advantage(s) of performing a sraight-leg deadlift on a platform? *Overall answer Correct* a) It provides a deeper stretch marked - Correct b) It changes the center of mass to parallel form c) It changes the center of mass to sequential form ) A and Bonly e) A and C only ID = 127 | The bench press with chains cn be used a a substitute for the towel bench press: True or false? *Overall answer Correct* a) True marked - Correct b) False ID = 101 | Achieving at least a parallel depth in thesquat offers what enefit(s)? *Overal answer Correct* a) The lower-body muscles become stronger and bigger, especially the quadriceps and hamstrings b) The growth plates become more flexible c) The knee ligaments become thicker and stronger d) A and C only marked - Corrct e) B and C only ID = 159 | Name two BFS core exercises that athletes often use wrist straps for. *Overall answer Correct* a) Behind-the-neck press and seated leg curl b) Power clean and seated leg curl c) Power Clean and Hex Bar Dealift marked - Correct d) Hex bar deadlift and behind-the-neck pre