...different cities or states, you can change your oil at home in just about the same time as a quickie- lube shop. Changing your own oil requires a few tools, and they are common tools so once you buy them they will generally last for years. Let us look at those tools now (pictures on separate page): * You’ll need an oil filter * You’ll also want the proper oil for your car – check the owner’s manual for the right weights and types * A funnel * A Oil Filter Wrench * A Basic socket set * Safety Glasses * Oil Catch Container * Car Jack * A safe, secure set of blocks or wheel ramps so you can get beneath your car. Once you have all the right tools ready, it’s time to begin. Step 1: Warm It Up You will want to warm up the car by running it for about ten minutes, then shutting it off this will make the sludge will move out of the engine easier. Step 2: Drain Oil After the car is raised for easier access, and the parking brake is set for your own safety, you can remove the old oil. Place the container under the oil drain plug and loosen its bolt with your wrench, and remove the plug. Be careful to your body out of the way of the hot oil. It should take no more than ten minutes to drain the old oil completely. Step 3: Screw the Oil Plug back in (Vital Step) It’s easier to forget this step than you think. Put the plug bolt back in the pan with your wrench. Step 4:Remove Filter Remove the old oil filter and replace it with the...
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...revolves around tennis, as it is my passion. This experience made me and my family realize that to pursue my dream, some changes were going to have to be made. I had to move to Florida and change my whole perspective of how I needed to train my tennis. But, all of the changes had a satisfying result in the end. I had started to take private lessons with a coach at my academy. My parents had worked out a whole new schedule with my public school for the lessons at 7 am in the morning. When my dad and I arrived at the courts, on a freezing autumn morning, my coach wasn’t there. I was feeling confused and cold, the tip of my nose turning red. I started to warm-up while waiting for my coach to come. I...
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...Assignment I have enjoyed playing tennis for many years starting even before high school. I play with my friends and family members. You can hurt yourself many ways playing tennis, although many people still continue to participate in the sport. There are really no preparations to playing tennis that will cause the injury, but there are many injuries that can occur while actually playing. First you need to reserve a court, get tennis, a racket, and the proper clothing. Most importantly you need the correct sports shoe. Finally you are ready to go and play tennis, don’t forget to stay properly hydrated when doing any intense activates such as tennis. There are many hazards and injuries that your body can sustain while playing tennis. The first thing comes to my head is a groin strain, luckily that has never occurred to me while playing. Since you are running the whole time on your feet on a hard surface, it is a possibly to cause a plantar fasciitis. Lastly with the force that your shoulder endures while serving the tennis ball at high speeds, could possibly cause a rotar cuff injury. The possibility of having all these injuries is very likely, and there could be more if you are not careful. Although not all injuries can be prevented like we have discussed in the personal injury discussions, there are some steps you can take to lessen the chance of getting hurt. All of the example of injuries above can easily be prevented by the stretching before, warming up, stretching after, and not...
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...[pic] Personal Exercise Program Name: Katayoon Khoshragham Writing a Personal Exercise Program Before we start exercising or trying to improve our level of fitness we must make sure that we are at a reasonable level of fitness to start. If you have not exercised for a while, had children or have suffered from an illness, you must seek medical advice before you start on a fitness/training program. 1. Why must you seek medical advice before you start training/exercising? Because, exercising is a physically intensive activity and you would have high heart beat rates, excessive sweating, tiredness etc. Some people who are weak or having cardiac illness etc may not be able to work out effectively. So consulting a physician helps us avoid unintentional injuries to ourselves because of exercising. _______________________________________________________________________ _______________________________________________________________________ _______________________________________________________________________ To help you plan your exercise program you will have to consider your own Information______________ N(personal profile)_________. Complete the table below. |Name |Katayoon Khoshragham | |Gender |Female ...
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...Parthey Mehta EGL 101-701 Outsider on the inside 07/02/2014 New Freedom It was a bright and sunny day; I had just rolled out of my bed. I stood up and stretched in the direction of the sun just shining its warm golden light over the building in from of my house. I was excited to attend Oakton Community College. I took a soothing warm shower that just wakes a person up. I called my good friend Michael; we had been excited about the college before the year even ended at Maine East High School. “Yo! when you comin to pick me up?” I asked with a slight ghetto tone. “Traffic is a b!tch in this town!” he replied angrily. “Call me up when you get here.” I instructed. After that we both entered the campus, and we could not believe our eyes. It was just so full of nature and life. I inhaled deeply capturing every moment. I walked steadily along the side walk connected to the lake. The memory would be cherished forever and it is what I would and could only describe it as "perfect". Since Michael had different class than me we went our separate ways. Now I was inside the Oakton building. Everything seemed so intriguing and beautiful. I wanted to explore and never stop, but my class was about to start. I waited for both of my classes to end, and then I stepped outside of my English class to explore the lifestyle here at Oakton. I wandered around the hallways and the first thing I notice is that there is art work everywhere. First I saw this beautiful painting of lilies. The painting...
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...An Awkward Easter It was a perfect day for an Easter egg hunt, when we stepped outside that Easter morning we were met by the warm glow of the sun and a bird’s song. It was the first nice day of spring. We had just left our house to walk down to the park less than a block away to hide some Easter eggs for my two year old son Carter. The events that followed will make for a memory I won’t soon forget; between trying to make divorced grandparents happy and random drug addicts who don’t deserve parenthood my son still had a great day hunting eggs. We had just arrived at the park and my son was running through the grass chasing our dog Claire. My wife’s mother and her younger brother and sister were waiting for us to come over by the play structure; they had arrived earlier to hide the eggs. We took our time making it over to them frolicking through the grass chasing, growling and barking as Carter and I pursued Claire with Christina and Natalie not far behind. As usual my father was late so we all ran around on the play structure while we waited for him and my sister to show up. I noticed a girl a year or so older than my son also playing alongside us. I asked my wife if she had seen who was with the little girl and she replied “I haven’t seen anyone with her, maybe she belongs to the group of people over there” pointing to a group about two football fields away. I was starting to get annoyed trying to keep my son away from the hidden Easter eggs, twenty minutes had passed...
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...THE PROGRESSIVE DEVELOPMENT OF A HIGH PERFORMANCE PLAYER Introduction/Foundation Phase Childhood LEARNING THEME – FUN AND FUNDAMENTALS Refinement/Transition Phase Pre & Post Puberty LEARNING THEME – TRAINING AND COMPETITION World-Class Performance Phase Post Puberty & Adulthood LEARNING THEME – PERSONAL EXCELLENCE 5–8 8–12 Girls: 10–13 Boys: 11–15 Females: 12–16 Males: 15–20 Females: 15+ Males: 18+ Teaching Emphasis Physical Skills • Agility, balance (static and dynamic) and coordination (simple to complex) • Throwing overarm, catching, jumping and running • Speed • Reaction (response time) • Tracking skills • Warm up and cool down • Other sports • Hydration/nutrition Teaching Emphasis Physical Skills • • • • • • • • • Complex coordination Agility and balance Running, jumping, throwing and catching Body awareness and control Core and shoulder stability Speed Reaction (response time) Other sports Hydration/nutrition Coaching Emphasis Physical Skills Growth Spurt Issues • • • • • • • • • • Complex coordination Dynamic balance Footwork and movement Endurance Flexibility Core and shoulder stability Other complementary sports Nutrition/hydration Rest and recovery Testing and tracking Coaching Emphasis Physical Skills Individualized Post Puberty • • • • • • • • • • • Complex coordination and movement Linear/multi-directional speed Strength Flexibility Core and shoulder stability Power Injury prevention and fitness testing Other complementary...
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...33. They recommend up to 90 minutes of physical activity per day. 3. Watch video 1. Briefly describe how you could increase your fitness level in each of the five components of health related fitness. See pages 32-34 and 39-41. Muscular Strength and endurance through resistance training and training with weights. Cardio respiratory endurance can be developed by playing sports like tennis, soccer, basketball, etc. Flexibility is developed by stretching the major muscular groups regularly and with proper technique. Body composition can be developed through a sensible diet. 4. True or False : Strength training helps maintain muscle mass, increases metabolism and possibly helps decrease the risk of osteoporosis. True 5. Give an example how you would implement the progressive overload principle into your exercise program. By following a balanced program, setting goals and being consistent in frequency, intensity and duration to maintain such activity. 6. What are the benefits of a good warm-up before you begin your exercise? Warm ups before exercise can decrease your chances of injury by helping your body gradually progress from rest to activity. 7. What weight training exercises have you incorporated into your workout routine? What type of cardiovascular exercise have you been doing in class? On weight training: Bench press Shoulder Press Squads Deadlift push-ups and pull-ups Legs press Biceps Curls...
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...[pic] FACTORS AFFECTING PERFORMANCE CONTENT: FOCUS QUESTION 1- HOW DOES TRAINING AFFECT PERFORMANCE • Energy systems • Types of training and training methods • Principles of training • Physiological adaptations in response to training FOCUS QUESTION 2- HOW CAN PSYCHOLOGY AFFECT PERFORMANCE • Motivation • Anxiety and Arousal • Psychological strategies to enhance motivation and manage anxiety FOCUS QUESTION 3- HOW CAN NUTRITION AND RECOVERY STRATEGIES AFFECT PERFORMANCE • Nutritional considerations • Supplementation • Recovery strategies FOCUS QUESTION 4- HOW DOES THE ACQUISITION OF SKILL AFFECT PERFORMANCE • Stages of skill acquisition • Characteristics of a learner • The learning environment • Assessment of skill and performance FOCUS QUESTION 1- HOW DOES TRAINING AFFECT PERFORMANCE • Energy systems: All energy is provided in the muscles in the form of the molecule adenosine triphosphate (ATP). Chemical reactions in the body cause ATP to break down and release energy to the muscles for work. The chemical reactions are a result of a combination of oxygen we breathe and the breakdown of food, mainly carbohydrates and fats. The structure and breakdown of ATP: The ATP molecule has three phosphate molecules attached to it by high energy chemical bonds. One phosphate splits from the molecule and energy is released. The remaining compound is adenosine diphosphate...
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...TENNIS RECOVERY A Comprehensive Review of the Research Editors: Mark S. Kovacs, PhD Todd S. Ellenbecker, DPT W. Ben Kibler, MD A United States Tennis Association Sport Science Committee Project Tennis Recovery: A Comprehensive Review of the Research Copyright © 2010 United States Tennis Association Inc. ISBN 978-0-692-00528-6 Editors: Mark S. Kovacs, Todd S. Ellenbecker, W. Ben Kibler TENNIS RECOVERY A Comprehensive Review of the Research A United States Tennis Association Sport Science Committee Project Editors: Mark S. Kovacs, PhD Todd S. Ellenbecker, DPT W. Ben Kibler, MD Introduction In the last two decades, physical training and competitive opportunities have increased dramatically in junior, collegiate and professional tennis. This arose due to a multitude of factors, but much of it has stemmed from an increase in knowledge and understanding of scientifically based training programs focused on improving performance. As this focus on performance has increased, the area of recovery has received relatively limited focus. Recovery is a multi-faceted paradigm focusing on recovery from training—session to session, day to day and week to week. Recovery is also vitally important during training as well as in competition between matches and between days during multi-day tournaments. As more information is needed in the area of tennis specific recovery, the Sport Science Committee of the United States Tennis Association (USTA) sponsored an extensive evidence-based...
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... The overall message of the documentary will be to show how three people, the same age, growing up in the same environment, can turn out to be very different. I think that the best way to accomplish this would be to shoot interviews, ask questions, and show our different hobbies/personalities. I want to begin the documentary will a montage of old home videos/pictures and conclude the montage with short clips of us today. Then, I want to go straight into the interviews. I am going to start off with the most commonly asked questions like, “What’s it like to be a triple?”, “Can you read each other’s minds?”, and “Are you identical.” These questions would help to start the documentary by debunking some misconceptions about triplets in a lighthearted, fun way. After these questions, I’ll add interviews with my parents and my older sister. For my parents, I want to ask questions like: “What was your immediate reaction when you found out you were going to have triplet.” I know they...
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... I remember her waving her hand and blowing kisses to me. The sunlight danced across her beautiful face. Who have thought it would be the last image I would ever have of her. The morning started out horrible. The alarm clock never went off. My husband came home from working 3rd shift to find me still asleep. He called my name. “Tonja”? Are you going to work today? I jump up with a start. Oh, no, I am going to be late for work. I go to Alexis room and wake her up. Of course she is not ready to get up. This is our daily struggle. I lay her clothes out for school. I go into my room and begin pulling my clothes out for the day. I gave her time to get dressed before we start on her hair. I call out to her and she comes in my room. Instead of the cute Mary Jane shoes I laid out for her to wear with her dress, she has on tennis shoes. I ask her to go change her shoes. She immediately starts her pouting. This is typical 4 year old tantrum. This takes up another 30 minutes of my time. I try to reason with her. This doesn’t help. I tell her that I will let her wear her favorite tennis shoes tomorrow. When did she become so stubborn? I have reached my last straw. I tell her this is her last chance to change her shoes. I finally have to pop her hands and put the shoes on. We finally leave the house, over an hour late. As my husband drives toward my job, I’m thinking about the work ahead. Alexis is chattering away like she always do on our morning ride. When...
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...F- At least 2 to 3 days of Muscular Endurance exercise. Go to yoga class at least once a week. Take one day to rest any sore muscles. Do a new activity such as swimming, tennis or any other sport at least once a month. Cardiovascular exercise at least 2 to 3 days a week. Flexibility exercise at least 1 to 2 days a week. For the Yoga class the whole routine is an hour and half lang. Each position will be held for at least 15 to 30 seconds. I will hold the different positions listed in the chart longer by adding 5 to 10 seconds each week as I continue the yoga class. I- Before I begin to start my workout do warm-up exercises such as, sprinting, jumping-jacks, and push-up. Then build up each exercise slowing making the amount of sets increase...
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...Common Badminton Injury Badminton Injury does occur to a player when they are not properly warmed up or their techniques are not correct. It also happens when fatigue kicks in after playing or training for too long. Also there are times when you don't really know what hit you. | So I think it is good that you understand the few common badminton injuries in case you are unlucky and injured yourself. However, you should always seek professional medical advice if that happens. Acute Badminton Injuries Ankle Sprain This is a common badminton injury, usually accidental. It may occur when the athlete steps on his partner's foot and land with a plantar flexed, inverted and supinated foot. Most sprains occur on the lateral ligament complex, a group of ligaments on the outside of the ankle. It will result in a painful swelling in the outer aspect of the ankle, usually causing a partial or total rupture of one or more ligaments. Apply RICE (Rest, Ice, Compress, Elevate) to reduce swelling. It may also result in other complications eg. fracture, tendon injuries and loss of proprioceptive control. It may take days to a few months to heal with adequate rehabilitation. Meniscus Tear Normally caused by a sudden twisting movement of the knee during footwork resulting in the tear of the meniscus. There will be pain in the joint-line of the knee, mild swelling and unable to flex or extend the leg in full. It may be having accompanying collateral or cruciate ligament injury...
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...my mom’s car into the blistering cold January air, my body filled with dread, in preparation for what was coming. I loosely swung my heavy dance bag around my right shoulder as I walked up to the entrance of Pine Meadow Elementary School. I pulled open the humble doors and scraped my feet on the welcome mat outside of the gym entrance. As I walked into the gym, I was already anxious with anticipation for todays practice. State was just around the corner, and we knew we had to be prepared, both mentally and physically. I walked over to where my teammates were and I sat down on the compacted gym floor. I slipped my left knee brace on, then my right knee brace, finally my tennis shoes. My friends and I were talking about how riveting this day would be. “I can’t believe they’re coming here! Maybe this will show everyone at...
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