Timex Tseries T2m4696k Operating Instructions

The TM4696K is a model in the Timex T-Series Men's Chronograph range. The watch is made with a stainless steel case and has an analogue display, displays the date and has a chronograph (stopwatch) feature. The watch is adjusted and operated using the crown and two buttons located on the right-hand side of the watch casing. This is useful when you need to set the time quickly, for example when you change time zone. Does this Spark an idea?

Instructions

1. Pull the crown of the watch out to the "C" position. Turn the crown in either direction to set the time of day. Push the crown back in. The hands will begin to move.

2. Pull the crown out to the "B" position. Turn it counter-clockwise until the correct day appears in the date window. Push the crown back in.

3. Pull out the crown to the "C" position. Press the top button on the right-hand side of the case intermittently until the seconds sweep hand returns to the "12" mark. Press the bottom button on the right-hand side of the watch casing until the seconds hand on the 12 o clock eye reset to the "12" position. Push the crown back in.

4. Press the top button on the right-hand side of the casing to start the chronograph. Press it again to stop it. Press the bottom button to reset the chronograph.

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Ways To Calm Nerves For A First Audition

Being nervous prior to auditions is common for actors.

Performing on stage or in front of the camera can be a nerve-wracking experience. Even the most experienced actors occasionally admit to having nerves before a big scene or performance. A first audition is a stressful event, since even a minor slip-up can result in a rejection. Calming nerves prior to the audition is critical to putting forth the best performance possible.

Breathing Exercises

Actors' nerves can lead to mistakes in an audition. You could know every line inside out and still struggle with things like pacing, breathing and enunciation. Prior to every audition, you should work on maintaining steady breathing and focus. Do this through a simple breathing exercise in which you take a slow, deep breath, hold it for a few seconds and then slowly exhale. While engaging in breathing exercises, visualize something that will take your mind off the stress and pressure of the situation. Meditation is another way actors can reduce stress before a first audition.

Know the Material

Actors usually have just one opportunity to make a good impression on casting directors. If you make a mistake with a line, the chances of being called back for a second audition plummet. If you are given predetermined lines to memorize, spend as much time as possible ensuring you know each one well enough to perform it comfortably and without pauses. If the audition calls for a monologue, craft one that will be easy to remember but also allows you to show off your acting potential. Knowing the material inspires confidence in an actor, leading to fewer nervous moments and a more effective performance.

Visualize the Audience

Part of what makes an actor nervous about an audition is the fact that the stakes are often high. A great first audition can lead to a callback, while a bad one can have a long-lasting negative impact on your psyche. Rather than focus on the presence of the casting directors, you should approach the audition as if you already have the role. Treat the casting directors as members of the audience who are there not to evaluate the performance but to be entertained. This tactic could take some of the pressure off, allowing you to give a performance free of nerves and more indicative of your true acting talent.

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The Best Shoes For Feet Problems

Problem feet can make even the most mundane and simply tasks seem unbearable. Foot problems affect a wide population of men and women alike. The best shoes for feet problems, however, are shoes currently available in the marketplace. These shoes can help remove pain and keep problem feet comfortable.

Swollen Feet

Women who have swollen feet on a regular basis need to look for shoes with substantial stretch. The stretchy material of the upper shoe will help expand with the foot when it swells and will reduce the pain associated with the swelling. A shoe with a hook and eye closure, which are often marketed towards women and men with diabetes are also great. The ease of adjustment gives your feet more room for expansion. Clarks has several hook and eye closure shoes for both genders.

Heel Pain

Heel pain normally occurs when the gait of how you walk places significant stress onto the heel. The gait is not easy to correct but shoes with extra support and cushioning in the heel area can help to reduce the pain and take stress of the injured area.

Brooks is a company that makes running and walking sneakers that have excellent heel cushioning. They are known to relieve the pain by allowing for the sneaker's cushioning system to distribute the pressure evenly. Acor is a brand that has more formal or business-appropriate footwear, but the principle remains. The cushioning in the heel helps distribute the pressure from walking thus relieving the stress placed on the injured or overused heel bone.

Ball of Foot

If pain is located in the ball of the foot or in the toes it is very possible that the shoes that you are wearing are the reason for the pain. Ball pain and toe pain normally occurs when the foot is too constricted and doesn't have freedom of motion, thus the foot is held in an awkward and unnatural position. Women with pain in the ball of their foot should try not to wear high-heeled shoes for extended periods of time and should look for wider width shoes that will accommodate the toe area better. By wearing flat shoes and allowing the foot to move more naturally the pain should subside in a few days. Mootsie Tootsies offers wider width shoes that are more accommodating to the foot, however they still specialize in feminine footwear so finding a good high-heel is easy.

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Tips On Building Stamina

Race

Building your stamina is imperative to improve your performance in sports and fitness activities. If you feel like you are less than in peak shape, you may want to think about creating a fitness regimen in order to improve your stamina. The more you work, the more you'll be able to sustain your stamina and energy levels while participating in different sports, whether it be a simple game of pick up basketball, or running in a 5K. Here's how.

Training Session Habits

If you feel like you are out of shape and have no stamina whatsoever, you are going to need to employ a training regimen that will help you build up your stamina slowly. In order to make an activity a habit, you need to perform it at least 21 times, so in your stamina training, make sure you are diligent. Even if you don't particularly feel like training, you must do it, otherwise you will lose the stamina you've built up during previous training sessions. Whether you are running daily or hitting the elliptical, make sure to do it every day and be diligent about your routine.

Building Up Activity

As you train, you should start small and then work up to the activity level that will build the most stamina for you. You may start with a 20-minute workout, and each day increase your work out time by five minutes. Or you may start with one weight set, and increase your weight by 5 lbs. each week. Starting slowly will ensure that you not only have attainable goals, but you don't strain your body. You should build your activity level gradually until you reach the amount of stamina that you feel is acceptable.

Altitude Training

We all know that the higher you get in altitude, the thinner the air is, therefore the harder it is to train. Altitude training is the practice of performing your sport in a higher altitude than is necessary to train your lungs for better stamina. Many basketball teams have training facilities in Colorado and Utah, which help them to build stamina. To try altitude training, look up a hiking trail near you that is higher than where you live and normally train. Try to do your normal training routine. You'll most likely find it challenging at first, but after some training sessions, you'll notice that your stamina has been built up significantly.

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What Famous People Have Parkinson'S Disease

Despite its debilitating effects, many sufferers of Parkinson's disease have enjoyed considerable achievement in a wide variety of fields. They include champion athletes, award-winning actors and actresses, acclaimed singers and musicians, respected authors and artists and prominent heads of state.

Athletes

The most famous athlete to suffer from Parkinson's disease is Muhammad Ali, the American boxing champion. But athletes with Parkinson's have excelled in many different sports, like Basil D'Oliveira, a South African cricket player, and Eugenio Monti, a world champion bobsledder, with 10 championship victories. There have also been famous sports announcers, including Lindsay Nelson, an American baseball broadcaster famous for his coverage of the New York Mets.

Actors

Among actors with Parkinson's, the most prominent is undoubtedly Michael J. Fox, the American actor who starred in the "Back to the Future" movies. Another famous American actor and voice-over artist, Vincent Price, also had the disease. Actors outside of the United States include British actress Anna Neagle, acclaimed for her work on both stage and screen, and James Doohan, the Canadian character actor best known for his portrayal of "Scotty" on the original Star Trek.

Musicians

The best-known musician to have suffered from Parkinson's is Johnny Cash, the American singer/songwriter who enjoyed a late-career resurgence despite his illness. Close behind is Maurice White, the American singer from popular band Earth, Wind & Fire; he enjoyed a successful solo career after his departure from the band. In classical music, British violinist Albert Sammons, of the London Orchestra, is one of the best-known musicians to have had Parkinson's.

Writers and academics

Arthur Koestler, British anti-Communist author and academic, famously ended his own life after suffering from Parkinson's for many years. Other prominent European intellectuals include Giulio Natta, Italian Nobel laureate for chemistry. More recently, Billy Graham, the American evangelist pastor, for many years continued to act as pastor to a number of U.S. presidents despite the illness. And in 2002, Michael Kinsley, American journalist and political pundit, and co-host of CNN's "Crossfire," announced that he had been diagnosed with Parkinson's.

Politicians and heads of state

Adolf Hitler, the infamous Nazi Germany head of state, has been alleged by biographer Ian Kershaw to have been afflicted with Parkinson's. More certain is the diagnosis of Mao Zedong, founder and first leader of the Chinese Communist Party. George Patton IV, American army general and son of the former General George Patton, suffered from the illness, as did George Wallace, the American pro-segregation politician who ran for president multiple times. Recently, Lane Evans, former representative to the United States House, retired from his post due to the disease.

Artists

Charles Schulz, cartoonist and creator of the "Peanuts" comic strip, suffered from Parkinson's disease, as did Ralph McQuarrie, futurist and set designer of "E.T." and "Star Wars". In classic art, surrealist Salvadore Dali was believed to have suffered from the illness based on a number of symptoms. More certain were the diagnoses of Bernard Buffet, the French expressionist painter, and José Bernal, Cuban painter.

Tags: from Parkinson, suffered from, with Parkinson, Parkinson disease, American actor, American singer, champion athletes

Walking Vs Bicycle Riding Calorie Count

Walking burns calories and helps with weight loss.

You can lose weight by walking or riding a bike. Even if you think you have no time for either, lifestyle changes can open the door to walking or biking. Both activities can function as utilitarian tasks. Consider walking or biking to work, to run errands or to visit friends. Even a small amount of walking or cycling burns calories, which translates into weight loss over the near-to-long term.

Weight Loss

Several factors impact weight loss. In simple terms, the Mayo Clinic notes you must burn more calories than you consume to lose weight. To lose one pound, you must shed 3,500 calories through exercise, diet or a combination of both. Mayo Clinic experts contend that exercise helps you maintain a healthy weight. Generally, as your weight and intensity of activity increases, you burn a greater number of calories.

Calories Burned Walking

Walking for a half-hour at a pace of 3.5 mph burns 120 calories for the average 125-pound person, according to the Harvard Medical School. The same activity burns 149 and 178 calories, respectively, for a 155- and 185-pound person. Up the intensity to 4.5 mph and the 155-pounder drops 186 calories. Turn your walk into a jog, averaging less than a 10-minute mile, and a 155-pound person burns 223 calories. For comparison's sake, running at 5 mph translates into 298 calories burned for a 155-pound person over a half-hour.

Calories Burned Biking

BMX biking can burns a substantial number of calories, depending on the pace.

Biking usually provides greater calorie expenditure than walking. Over the course of a half-hour, a leisurely 12- to 13.9-mph bike ride burns 298 calories for a 155-pound individual. At 14 to 15.9 mph, that number climbs to 372 calories. Biking at a serious pace of 16 to 19 mph facilitates the loss of 446 calories. At a race-worthy pace of greater than 20 mph, a 155-pound person stands to lose 614 calories each half-hour. Harvard notes that BMX or mountain-style biking results in 316 calories burned for the average 155-pounder.

Ideas

If you have time, walking and biking are effective forms of exercise. As Jennifer Dill, a professor of urban planning at Portland State University, points out, 60 percent of all personal trips are 5 miles or less, while almost 40 percent are shorter than 2 miles. Consider commuting by bicycle to work. If that is not feasible, assess appointments you have on a frequent basis. You might be able to leave the car at home and walk or bike to some of them. For instance, leave a few minutes earlier in the morning, so you can walk the kids to school. Small grocery store runs might qualify as well.

The Goal

To maintain a healthy weight, lead an active lifestyle. The Centers for Disease Control and Prevention recommends adults get 150 minutes of moderate-intensity aerobic exercise each week. This includes walking and cycling. The CDC also suggests two or more days a week of muscle-strengthening activities. Walking and biking neglect some muscle groups, but they also work muscles in your legs, back and other areas.

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Tips On Disney Marathon Spectators

Find the best spots for your cheering section in the Disney marathon.

Thousands of people run the Disney Marathon each year, and most of them combine the run with a Walt Disney World vacation. If you're in Disney World with your family, they'll probably want to watch you run at some point during the day. Get them to the best viewing spots and help them to avoid the uncomfortable areas where they can't really see you. The marathon course is full of choice spots for viewing, so send your family to one or more of them during the race using these tips.

The Beginning of the Race

Many people want to cheer the runners on at the beginning of the race, and most of them leave the area disappointed. The crowd is so large at the start that the odds are highly against you being able to spot your runner. Kiss your runner good-bye in the hotel room and go back to sleep for a couple of hours, and then find her later in the day.

Transportation and Ticket Center

The Transportation and Ticket center, or TTC, is one of the most popular viewing spots for the Disney marathon. The runners are still relatively fresh, as it's at mile 9 in the run. There is enough of a crowd to create some excitement and buzz, but it's not so crowded that you can't find your runner. You're likely to be standing with dozens of other families and groups of friends. Strike up a conversation and make some new friends while you're waiting.

Marathon Spectator Tool

Walt Disney World has created a tool online to customize your spectators' choice of viewing spots. Click the radio button for the race, whether half or full marathon. Add your running pace and what kind of viewing points you want, from a list of all to choices near the castle. The tool will calculate the best route for all of your spectators to view you as many times as possible.

The Finish Line

Disney has a limited number of reserved seats directly at the finish line. You can purchase these seats through the chEAR squad, which is the official club for marathon spectators. The finishing line is in the Epcot parking lot named Imagine. Simply take the monorail back to Epcot if you are at the TTC and stand along the route near the finish line to see your runner finish the race.

Tags: your runner, Disney World, viewing spots, Disney Marathon, Disney marathon

The Proper Way To Signal When Finished Eating A Meal

Always place your napkin to the left of the plate when leaving the table.

There are few settings that spotlight an individual's social training as readily as the dinner table. Dining etiquette, by necessity, originated as a method of curbing violence during meals. In mid-17th century France, a knife blade pointing outward indicated animosity towards the diner it faced, and many altercations ensued as a result -- so many that King Louis XIV ordered all dinner knives have rounded ends. There are two actions that properly signal when a diner or dinner guest has finished. One applies when resting from the meal or leaving the table for a short period of time and the other concerns the completion of the meal. Does this Spark an idea?

Instructions

Finished

1. Position your fork in the center of the plate, tines-up, so the handle points in the "five o'clock" direction and the tines point in the "10 o'clock" direction.

2. Position your knife to the right of your fork with the blade facing inward, towards the left. It should be parallel with the fork.

3. Gently fold your napkin and place it to the left of your plate. Do not crumple it or fold it crisply -- just loosely.

Resting

4. Position your knife so the end of the blade sits in the center of the plate, pointing in the "two o'clock" direction. The blade should face inward, or to your right.

5. Position your fork in the center of the plate so the tine-end sits on top of the knife. The handle of the fork should point in the "four o'clock" direction.

6. Fold your napkin loosely and place it to the left of your plate.

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The Effects Of Stretching On Long Distance Running

Running is easier on your system if you stretch first.

Stretching is key for a number of exercises, particularly high-duration exercises like long-distance running. This is because your muscles work more effectively when they are literally warmed up -- if they're cold, they take more effort to move, which makes exercise more difficult and also makes you more likely to injure yourself, as a less-malleable muscle is more prone to problems. The effects of stretching are all essentially positive when it comes to long-distance running.

Speed

Warm muscles move more effectively than do cool muscles. Imagine a muscle like a rubber band -- if it is warm, it is more loose, and can stretch more effectively. If your muscles are warmed up, you can run faster for longer distances, as they have a larger range of motion and move more easily.

Oxygen Efficiency

Hemoglobin metabolizes more effectively in warm temperatures. This means that when you stretch your muscles out before you run, you increase their capacity to receive oxygen. Basically, a stretched-out muscle can do more with less; since it can process oxygen more effectively, there is less waste and your system is more efficient. A warmed-up muscle gets more oxygen from one breath of air than a cool muscle does, so you can get more out of each breath by warming up your muscles.

Decreased Muscle Soreness

Muscle soreness comes from little tears in your muscles. When you stretch beforehand, you can minimize this soreness by preparing your muscles for the exertion that comes from running for long distances. This is because your muscles are warmed up, which means they are more stretchy and less prone to tearing.

Injury Prevention

Warm muscles are less-prone to injury than cool muscles. This is because injuries occur when you stretch your muscles too far. Think of a small rubber band -- if you stretch it too far, it snaps. A larger rubber band, on the other hand, can stretch further without snapping. By warming up your muscles, you give them greater capacity to stretch and reduce your chances of injury.

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Yoga Used For Athletes

Yoga improves athletes performance.

Yoga incorporates mental and physical practices to improve spiritual and physical wellness. In recent years, yoga practice has become more prevalent among athletes participating in performance sports. Yoga provides several benefits to these athletes.

Flexibility

Yoga stretches and lengthens muscles through sustained postures. As a result, flexibility improves. Increased flexibility improves agility and decreases the risk of injury with performance-based sports.

Core Strength

Yoga targets the strengthening of core, or postural, muscles. The spine, ribs and pelvis are the bony core structures, which are supported by the abdominal, back, pectoral, spinal and pelvic muscles. A strong core provides support to the legs and arms during sport-specific activities such as throwing and kicking.

Relaxation

Performance athletes experience stress and fatigue from participation in sport activities. Yoga incorporates deep breathing, meditation and relaxation techniques that have been shown to decrease stress levels in athletes.

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Where To Donate Clothes

Donating clothes is an efficient way to get rid of clothes that you have outgrown, become tired of or do not have enough room for. Donation takes a little more effort than throwing old items away, but it benefits others in a way the trash can can't. There are many places and ways to donate your older clothing items. Here are a few of them.

Instructions

1. Look for a Salvation Army or Goodwill location. They often have drop-off boxes in shopping centers that make it convenient for you to leave your unwanted outfits. Proceeds from Goodwill and Salvation Army stores support the groups' charitable initiatives.

2. Donate your clothing to a homeless shelter. Look for homeless shelters in your area, either through the phone book or online. Homeless shelters are full of needy people who could benefit from your generosity.

3. Give your items to a vintage boutique or a thrift shop. If you happen to have attire that you believe to be good quality, consider giving it to a vintage or thrift shop. Vintage stores are especially receptive to clothing from the 1970s and the earlier decades.

4. Leave your clothes at a church or other religious organization, such as a synagogue or a mosque. Every town and city has churches and other places for worship. Churches are always looking for ways to help those in need.

5. Ask your friends and family if they need anything. You might not have to go far to donate your old clothes. Do you have any friends or family that might appreciate your hand-me-downs? Ask around and you might be able to find someone near and dear to you who would love to take your old items.

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Water Exercise Training

Exercising in water helps alleviate tension on sensitive joints.

Exercising in water provides participants with the chance to escape hot weather, but also with an activity that to many feels more like fun than exercise. Water exercises are safe for people with weak joints and can provide full body workouts and stretches.

Benefits

Training and exercising in water have numerous benefits. For those who enjoy swimming but find laps to be tedious, other water exercises can help break up the monotony. Furthermore, exercising in water provides a safe form of exercise, as it has low impact on joints. This is beneficial to pregnant women, overweight people and people with arthritis.

Types

Water exercises provide total body workouts. Jumping jacks work the lower body and provide cardiovascular benefits. To perform this exercise, participants stand in water up to their necks and complete a much slower version of the classic jumping jack, connecting the arms outside of the water. Marching in place also works the lower body and involves extending one leg out and back in, repeating the motion with the opposite leg.

Stretches

The side stretch involves standing in an upright position with both hands extended above the head. The entire upper body is then tilted to one side until the side of the head touches the water. To perform a total body stretch, grasp the sides of the pool and retract the knees to the chest. Slowly extend the legs and push the body outward until the legs are straight.

Tags: body workouts, lower body, people with, total body, Water exercises

What Should Youth Football Players Eat

Nutrition is a vital component of athletic success at any age.

The most important factor in the diet of youth football players is balance. Oftentimes children load up on junk, fast food and sweets, and do not obtain the nutrients necessary to protect and nurture their growing bodies.

Vegetables

Vegetables and fruits are foods which many children often do not get enough of. Fiber, calcium and various antioxidants found nowhere else help maintain bone strength, something vital to athletic efficiency and overall longevity.

Protein

Protein is vital in muscle rebuilding and recovery, particularly after intense games, workouts or long periods of exercise. Meats, yogurt, eggs and chocolate milk are just a few examples of protein-packed foods.

Vitamins

Multivitamins are vital for any athlete who is serious about performing consistently at top capacity. Lowered energy levels are often the fault of some kind of deficiency, often iron, which could have been solved by vitamins.

Water and Electrolytes

Staying hydrated 24 hours a day is perhaps the most important thing that an athlete of any age can do for his body. Drinking water is important, but athletes should also take care to maintain electrolyte levels in their bodies. Sodium and potassium are crucial to mental and physical endurance, and can be found in most sports drinks.

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Who Is Nora Aunor

Who Is Nora Aunor?

Nora Aunor is an entertainment icon in the Philippines, where she has found stardom as an award-winning singer, actress and producer. Aunor received the Lifetime Achievement Award from the Film Academy of the Philippines in 1993.

Humble Origins

Nora Aunor (born Nora Villamayor) grew up in a poor family in Iriga City, Camarines Sur, Philippines. As a child, she sold water at a train station, and even attended school barefoot.

Stardom Begins

In 1968, Aunor began a highly successful singing career that spawned 30 gold singles.

Guy and Pip

In the 1970s, Nora teamed up with Tirso Cruz III to create "Guy and Pip," the most popular duo in Philippine cinema.

Film Stardom

Nora Aunor has appeared in more than 170 films since the late 1960s. She is the first Filipino actress to win an international acting award in a major film festival (in 1995 in Cairo, for the movie "The Flor Contemplacion Story").

Nora Today

Aunor retains her Philippine citizenship, but she became a permanent resident of the United States in 2008. She has homes in San Francisco and Las Vegas.

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Ways To Wear Your Hair To The Gym

Ways to Wear Your Hair to the Gym

Avoiding exercise because of concerns about hair becoming messy and damaged is a common practice, according to Harvard University. These concerns can be eliminated by wearing an exercise-friendly hair style when you go to the gym. Keeping your hair pulled back, away from your face and neck, prevents hair from becoming damaged and disheveled by the water and salt from your sweat. Does this Spark an idea?

Ponytail

Any discussion of gym-friendly hair styles would be incomplete without this classic. If your hair is shorter than shoulder length, wear a headband to keep any wayward strands from slipping out of the elastic and into your eyes. This style works for any hair type, provided it is long enough to be pulled back.

Braided Ponytail

This twist on the classic ponytail keeps hair more secure and does a better job of keeping long strands from flying into your face and sticking to your neck and back. Simply pull hair back into a high ponytail, then braid the entire length of the ponytail and secure the braid at the bottom with an elastic. This style is ideal for people with fine, straight hair that tends to work its way loose from other hair styles.

Bun

Ballerinas provide the inspiration for this gym-ready hairdo. This style does the best job of keeping long hair off your face, neck and back. Pull hair back into a ponytail, grasp it and twist until it is tight. Then wrap the entire length of the twisted hair around the base of the ponytail, and secure hair using an elastic or bobby pins. To make this style even more secure, use a braided ponytail. Curly hair is most easily secured using this hair style.

Braid

If your hair is long and has a tendency to become frizzy, this style is ideal. Separate your hair into three equal sections, and interweave them by alternately crossing the right and left sections over the middle section of hair. Secure the braid with an elastic. This style can be advantageous if you perform exercises while lying on your back, since it doesn't create a bulge on the back of your head like a ponytail or a bun.

Braided Pigtails

This youthful style has all the benefits of a braid, as well as the additional advantage of keeping hair off of your neck and back. To create braided pigtails, separate your hair into two equal sections down the middle of your scalp. Braid both of these sections, and secure them with elastics. This style can work on most types of hair.

Headband

If your hair is too short to pull back, this style may be your only option. Headbands come in a multitude of varieties, all of which help to prevent hair from flying into your face while you exercise. A thick band that wraps all the way around your hair will do the best job of securing hair. Headbands can be used in conjunction with any hair style to further secure hair while you are at the gym.

Tags: your face, hair style, into your, neck back, This style, your hair, back into

What Foods Will Increase Stamina

Always wash your food before you eat.

Stamina is defined as a measure of sustained capability, like in sports or daily activities. Having stamina is like having prolonged energy. Foods provide the body with energy, but some foods have additional nutrients that are beneficial for those times when you want to push your body to the next level.

Peanuts

The Natural Home Remedies website states that adding peanuts to your weekly diet will boost stamina and energy. Peanuts are a rich source of protein, which is essential for maintaining muscle tissues. In addition, these healthy snacks are loaded with good fats, such as omega-3 fatty acids. Omega-3 fats reduce inflammation, which improves heart and brain health. You can snack on plain peanuts or add them to dishes like chicken or salads. Organic natural peanuts and peanut butter is available at your local health food store.

Beetroot Juice

Science Daily News reported on a study conducted at the University of Exeter and Peninsula Medical School that revealed that beetroot juice increases stamina. Beets are red root vegetables that are high in vitamins A and C and other minerals. The research showed that participants had lower blood pressure and more stamina when exercising after drinking beetroot juice. The reason for the increase of stamina is thought to be from an increase in oxygen uptake, which makes exercise less tiring.

Spirulina

The Natural Cures and Remedies website states that spirulina can increase stamina and reduce allergies. Spirulina is a blue green algae that contains high levels of antioxidants, iron and minerals. The reason why spirulina helps improve energy levels is because it also contains high-quality protein that is easy for the body to assimilate. This sea vegetable also contains omega-3 fats and b-vitamins. B-vitamins are vital because they improve nervous system health, which is also vital for optimal energy.

Tags: also contains, beetroot juice, increase stamina, Remedies website, Remedies website states, states that

What Causes Charley Horses In The Calves

A Charlie horse can occur at night while lying down.

A Charlie horse, or charley horse, is a muscle cramp that occurs when muscles involuntarily contract and aren't able to relax. Skeletal muscles are the most prone to cramping, which occurs in the calf, thigh and arch of the foot. Charlie horses have a number of causes, many of which can be relieved easily.

Causes

Charley horses are caused by dehydration, circulatory problems, not stretching properly prior to exercise, pregnancy, electrolyte deficiency and overexertion of muscles during exercise. Other causes include exercising in hot weather, muscle fatigue and malfunctioning nerves. When charlie horses do occur, the muscle may just twitch or cause excruciating pain. The affected muscle feels harder to the touch and is typically resolved within a few seconds to minutes.

Electrolyte Imbalances

A deficiency in any of the electrolytes can lead to muscle cramping. The electrolytes affected are sodium, potassium, chloride, calcium and phosphate. Potassium, for example, is a vital element the body needs to regulate the heartbeat and blood pressure. A potassium deficiency can also cause a multitude of other medical problems, such as heart disease, stroke, arthritis and digestive disorders. It is recommended to eat a diet rich in potassium to avoid such medical issues. Such foods include bananas, avocados, citrus fruits and green leafy vegetables.

Circulatory Problems

Poor circulation in the extremities, especially the legs, can cause a medical condition called intermittent claudication. Intermittent claudication is the pain, numbness or burning sensation a person feels in the legs while walking or exercising. The pain occurs in the lower limbs, including feet, calves and thighs. Because of the poor circulation, a person's muscles cannot receive enough oxygen. The blocked or restricted arteries can also cause a host of other issues, including artherosclerosis (hardening of the arteries).

Exercise

Not properly stretching prior to exercise and overexertion during exercise can stimulate a Charlie horse. In any type of exercise, you should always warm up and stretch your muscles prior to working out. Should a muscle cramp occur while you exercise, stop the activity and hold the muscle in a stretched position until the cramp subsides. Stay properly hydrated before, during and after exercise to prevent dehydration. This means drinking six to eight glasses of water every day, in addition to consuming sports drinks after exercise to replenish the lost electrolytes.

Tags: Charlie horse, after exercise, also cause, Causes Charley, during exercise

What Vitamins Should Runners Take

A great run starts with proper nutrition.

Whether you run competitively or for personal fitness, what you put into your body affects your performance. With all of the vitamins marketed to runners, knowing what your body needs to run strong will enable you to make the right choices.

Expert Insight

The Sports Science Exchange Roundtable advise that the best source of vitamins for runners is a balanced diet. Adding supplements only improves sport performance in vitamin-deficient athletes. (Ref. 1.)

Types

If you're not getting balanced nutrition from your diet due to caloric restrictions, food allergies, or food preferences, take a multivitamin that provides no more than the Recommended Daily Allowance (RDA) of each component. Supplements with more than the RDA provide no additional benefits. (Ref. 1.)

Research

According to Jason Morrow, M.D., of the Vanderbilt Medical Center, oxidant stress, which can lead to metabolic and skeletal damage, increases with strenuous exercise. Morrow says that long-distance runners may benefit from additional Vitamins C and E, which help prevent oxidant injury. (Ref. 2.)

Theories/Speculation

Specific supplements under study for their potential benefits to runners include the amino acid creatine, caffeine, and Vitamins C and E. According to the President's Council on Physical Fitness and Sports, although positive effects were noted under certain conditions for these supplements, more research is needed to determine both the benefits and risks involved. (Ref. 3.)

Considerations

If you decide to supplement your diet, keep in mind that supplements are not regulated prior to marketing by the FDA. (Ref. 4.) The Federal Trade Commission, charged with regulating advertising for dietary supplements, cautions consumers to be wary of label claims using words like "scientific breakthrough, exclusive product, or secret ingredient." (Ref. 5.)

Tags: more than, your body, your diet

Unique Party Favors For Children

Party favors are a fun part of a child's birthday party.

Party favors are small gifts given to guests at a party to thank them for coming. Party favors for children often include candy, stickers and noisemakers. Instead of going the traditional route at your child's next birthday party, you can give your guests unique party favors that are easy to make and inexpensive, too. Does this Spark an idea?

Theme

When choosing party favors, consider your party theme. Bug houses for an insect party, sunglasses and beach balls for a swimming party and a ball and water bottle for a sports party are all ideas for themed party favors.

Types

Instead of filling a bag with items that will probably end up in the trash, give the children an inexpensive gift certificate for an ice cream cone or free movie rental. A craft activity such as decorating t-shirts or painting photo frames can serve as a great party favor and help entertain the kids during the party. You can also just give each child one bigger gift, such as a ball and bat set from a dollar store or a disposable camera.

Containers

One way to make your party favors unique is to package them in special containers. Skip traditional party favor bags and use containers that the children can use again. Use plastic beach pails, small flowerpots, baskets or mini paint cans to put your party favors in.

Considerations

Consider the recipients when choosing unique party favors. Small objects such as beaded necklaces are not appropriate for very young children. If any of the children attending the party have food allergies, you may want to avoid edible favors.

Tags: party favors, your party, birthday party, party favor, party favors, unique party, unique party favors

The Physiology Of Glucose Metabolism

The Physiology of Glucose Metabolism

Glucose is the body's main source of calories. The carbohydrates we eat become glucose when broken down during digestion. Then the glucose is metabolized for use as fuel by the cells. Following are the steps for glucose metabolism simplified.

Food is digested

An increase in blood glucose occurs when food is consumed, especially so with carbohydrates, a main source of calories in a daily diet.

Insulin is created

The pancreas then produces the hormone insulin to break down, transport and metabolize the glucose molecules.

Transportation

The glucose is delivered into the cells through a membrane for use as fuel. Any cell that needs glucose will have a receptor on the surface, inviting the hormone and creating a chemical bond that allows for absorption.

Fuel processing

The glucose then burns to produce heat and ATP (adenosine triphosyphate) creating energy. This may be used right away or stored for later use as fat. If too many carbohydrates are consumed on a regular basis, the system becomes overloaded and a situation of extraneous fat storage is created.

Conversion types

The largest conversion of glucose to ATP happens in the large muscles in the presence of oxygen, called aerobic metabolism; it is a very efficient method. When oxygen runs out in the muscles, but they are still in need of energy, a back up method of glucose metabolism ensues--anaerobic metabolism. Unfortunately the byproduct of this modality is lactic acid, which can build up in the muscles causing soreness.

Tags: glucose metabolism, main source, main source calories, Physiology Glucose, Physiology Glucose Metabolism, source calories

Types Of Shoes To Wear For Plantar Fasciitis

Plantar fasciitis is an inflammation of the band of connective tissue that runs across the bottom of the foot, and it is a common cause of heel pain. The proper shoe can make a big difference in comfort and recovery for people with plantar fasciitis.

Features

A good shoe for plantar fasciitis sufferers must have proper arch support. Many people with plantar fasciitis have either low arches ("flat feet") or high arches. Athletic shoes usually specify whether they are made for feet with normal, low or high arches, and it is important to buy the right type for your foot. One way to tell if your arches are normal, low or high is to walk with wet feet across a flat surface, such as concrete, and look at the footprints you leave behind (see Resources for an arch test).

A good shoe will also have a sole that is firm enough. A shoe that is too "bendy" on the bottom, like most flip-flops, does not support the foot properly. Also, the shoe must bend at the ball of the foot. You can find photos of the "shoe pushup test" on Drpribut.com.

Very high heels are a poor choice for all foot types. They hold the foot in an unnatural position, and prevent its normal movement. People with plantar fasciitis should wear shoes with only a slight heel.

Particularly for runners, the proper shoe needs to have the right amount of stability control. When you walk or run, your feet go through a normal motion called pronation. Pronation is the natural "rolling" of the foot inward toward the arch as your weight moves from the heel of the foot towards the toe. Many people who have plantar fasciitis over-pronate---that is, their feet roll inwards too much. Running shoes are generally rated for stability control (low, medium or high) and a shoe with low stability control would be a bad choice for someone who over-pronates.

Misconceptions

There is no one shoe that is right for everyone with this disorder. Runners can go to reputable running shoe stores to find help in choosing the right shoe. Looking at the wear patterns on your old shoes can also give you information about your arches and the movement of your feet (see Resources below for instructions). If you are a runner, take a pair of your old shoes with you when you go to a running shoe store to buy new ones. You should also take the socks you plan to wear when you run, and any orthotic you plan to wear. All of these things can help a knowledgeable shoe associate help you choose a new pair of running shoes.

Prevention/Solution

It is important to pay attention to any foot pain you have, so that you can identify plantar fasciitis early. If your heels always hurt the morning after a run, you may need to decrease your mileage or change shoes.

If you are a runner, be sure to stretch regularly and well. Runners are prone to having a lack of flexibility in the backs of their legs if they do not stretch the calves and hamstrings properly, and this tightness can help lead to plantar fasciitis. There are also night splints available that use a strap between the toes and the upper shin to gently stretch the plantar fascia as you sleep.

(See www.aafp.org/afp/20010201/467.html for some stretches.).

Considerations

Even the best pair of shoes will become ineffective after you wear them out. The usual lifetime of a running shoe is 350 to 550 miles; keeping a running log can help you to know when it's time for a new pair.

Some people benefit from using over-the-counter orthotic devices that can provide arch support and cushioning for the foot. These are available at most drug stores.

It is also important to buy the right shoe for the activity you do. Runners should wear shoes made for running, and should take into account the terrain where they run, such as concrete versus wooded trails. Also make sure you wear good socks, and that you lace your shoes properly.

Expert Insight

If you try new shoes and stretching exercises, along with other home treatments such as ice and anti-inflammatory medicines, and you continue to have heel pain, you may need to consult an expert. A podiatrist can diagnose any problems with your gait (the way you walk) or any physical problems you may have, such as one leg being longer than the other. A podiatrist can make custom orthotics for you to wear that can correct such problems, and can advise you on any stretching exercises you should be doing.

Tags: plantar fasciitis, running shoe, stability control, with plantar, with plantar fasciitis, your shoes, arch support

Types Of Knee Problems

Knee problems are generally found in two categories: inflammatory and mechanical. Mechanical knee problems are those that usually result from some sort of injury, whether through playing sports and making a sudden bad movement or suffering direct trauma to the knee. Inflammatory problems are the result of either tendon problems or rheumatic diseases. There is a third category, in which direct bone problems result from more serious diseases, such as cancer.

Knee Injury

Knee injuries are the most common form of knee problem. They can result from sports, running or any form of direct blow to the knee joint. These injuries could range from dislocations of the patella to cracked kneecaps, sprains or tendon injuries. Such injuries usually occur quickly, but they may also result from repeated activities that put strain on the knee, such as running.

Knee Tendinitis

Tendinitis in an inflammatory knee problem that can result from activities that involve a great deal of stress on the knee, such as running and dancing. Tendinitis is particularly common among those who are not in the best of shape, though this is not always the case.

Chondromalacia

Chondromalacia is a condition in which the cartilage inside the knee cap begins to soften, which can result in knee pain even during mild activities such as walking down a flight of stairs or walking down a hill. Though the condition can develop in older people, it is more common among those in their late teens and early twenties.

Osgood-Schlatter

Osgood-Schlatter disease is a common affliction, especially among young athletes. Boys are particularly susceptible to the disease during their growth spurt. Though not particularly serious, it can cause some swelling and knee tenderness, even when not performing sports or activities. It can occur in one knee or both.

Osteosarcoma

Of all knee problems, this is the most serious. Osteosarcoma is a common form of bone cancer, and it shows up in the knee area more often than not. The cells that make up this form of cancer create bone matrix. The knees are not the only area that can be afflicted by osteosarcoma, but it usually manifests itself at the ends of long bones in the body.

Tags: result from, activities that, among those, common among, common among those, common form, knee problem

What Is A Triathlon

If you have run in a marathon (26.2 miles) or done any other intense workout and desire for a greater challenge, a triathlon might be what you are looking for. This event is like a super-marathon, adding in swimming and cycling.

The Facts

A triathlon is an athletic event for well-conditioned athletes who want to go the extra mile in their fitness life. The event consists of three parts: swimming, running and cycling.

Features

People who participate in this event are referred to as "triathletes." They will start with the sprint version, which is swimming half a mile, cycling 12.4 miles and then running 3.1 miles. As the triathlete gets stronger, he can move on to the Olympic event (known as the international or standard: .93-mile swim, 24.8 mile bike, 6.2-mile run). Next is the half-ironman, and finally the peak of all races, the Ironman. At the Ironman event, triathletes must swim 2.4 miles, cycle 112 miles and complete the event by running a marathon.

Considerations

The triathlon will test a person's endurance and speed, along with their ability to overcome the mental fact that it will be brutal physical undertaking. Consider hiring a personal trainer several months in advance of the triathlon and get a physical from your doctor before attempting one.

History

This sporting event emerged into history when a group of friends in Mission Bay, California gathered together for fitness training. Led by Jack Johnstone and Don Shanahan, the first Mission Bay Triathlon took place on Sept. 25, 1974. Forty-six athletes participated in the first triathlon.

Time Frame

After the successful triathlon in California, time frames began developing for the event in Hawaii. In 1978, Hawaii hosted The Honolulu Marathon, which evolved into the Hawaii Ironman Triathlon. There were 15 triathletes who challenged the event, but only 12 completed it. ABC's Wide World of Sports gave the Hawaii Ironman coverage in 1982 as 580 triathletes participated in the event. In 2009, there are thousands of triathletes competing in almost every major city in the U.S.

Tags: Hawaii Ironman

What Do You Need To Get A Scarab In Reinforcements Halo Wars

In the Xbox 360 game "Halo Wars," one of the achievements you can earn to raise your online gamerscore is Living Loving Bug. This achievement, worth 30 points, requires that you receive the powerful Scarab vehicle in the Reinforcements game mode.

Game Type

The Reinforcements game involves a timer that spawns new units every few minutes. You must upgrade your bases and collect resources, which the computer will automatically use up whenever it spawns units.

Requirements

The trick to earning the achievement is to be advanced to at least Tech Level 3, and to have 3000 resources and 20 population spaces free for the Scarab to spawn.

Method

Begin the game as a Prophet of Regret and take over any free bases on the map so that you have three running at once. Build five warehouses and a temple on each base and upgrade them all. Upgrade your Prophet and your attack turrets as well. Research to raise your Tech Level and also research the Followers upgrade. Collect any resources on the map to raise your resources high enough before the timer runs out. If done correctly, the Scarab will appear.

Tips

To make earning the achievement easier, set up a one-on-one Reinforcements game against the computer and set computer difficulty to "Easy." If there are too many units on your team, kill them off using the Cleansing Beam, or by letting the enemy kill them until your population is low enough to allow for the Scarab.

Tags: raise your, Reinforcements game, earning achievement, Halo Wars, kill them, spawns units

The Effects Of Military Deployment On A Spouse

Military deployment is a stressful time for anyone close to the deployed military member. Some who suffer the most effects are spouses of the deployed military personnel. From negative psychological effects to uncertainty about the whereabouts of the deployed spouse, there are many things that can affect the spouse left behind.

Changing Roles

Military spouses face challenges in their changing roles when a spouse is deployed. The spouse left at home finds that there is an increase in household workloads, changing marital roles and changing communication with family roles, according to a local news source, Fay Observer. Household challenges and changing roles had a worse effect on spouses married to full-time military personnel.

Uncertainty

Military wives face many levels of uncertainty when their husbands are deployed, according to the Journal of Family Life. The wife or spouse left behind confronts daily uncertainty of the whereabouts of the deployed spouse, as well as the uncertainty of his well-being. In addition, it may be hard for a military spouse who is left behind to find a stable support system where she lives, since their home is a often temporary one.

Psychological Effects

Negative psychological effects such as depression, anxiety and other mental health issues affect spouses of deployed military personnel. Spouses who are separated for long periods demonstrate more negative psychological well-being symptoms than those spouses who are separated for shorter periods, according to the Journal of Family Life. There are mental health programs available for those suffering. Military OneSource is a hotline that is available for military families suffering from mental health issues.

Marital Dissatisfaction

A 2010 study from the New England Journal of Medicine found marital dissatisfaction with many military couples. The study examined over 200,000 Army soldiers and their spouses. The cause of this was a problem with communication, as well as the actual separation or deployment.

Tags: spouse left, deployed military, deployed spouse, left behind, mental health, military personnel, spouse left behind

Tips For Muscle Ache Relief

Thai Massage

Muscle aches are common and can involve one or more muscle groups. Stemming from a wide variety of causes, muscle pains can strike just about any area of your body. Learn the ways of coping with these aches and you will more quickly recover.

The Basics

Start with the obvious. If your muscles are aching, your body is sending you caution signs. Pay attention to this and relax when your body, or a specific muscle group, is causing you grief. Keep pressing when you're in pain and you run the risk of further injury.

 

Take an over-the-counter pain reliever such as acetaminophen or ibuprofen for additional relief. Creams and balms may also provide some relief.

 

After giving your body adequate time to rest, very gently stretch the area, taking care not to move too quickly.

Ice or Heat

Apply ice for both acute aches, usually accompanied by swelling, and slow- developing chronic aches. Ice the area for 10 to 15 minutes, allow your skin temperature to return to normal, then repeat the process. This can be repeated throughout the day for up to three days.

 

Apply heat in addition to ice for chronic injuries only. Heat will increase swelling and pain in an acute injury. But for chronic injury, heat should be used before exercise only to increase elasticity. Heat is also appropriate for tight muscles. Ideally, you should use moist heat such as a wet, hot towel. As with ice, heat should be used in bursts, 15 to 20 minutes at a time.

Massage

Book time with your local masseuse. If the area causing discomfort is fairly large, a massage may provide the best option for relief. Remember, however, that there are many types of massage. Swedish massage, or massage therapy, is gentle. Aromatherapy is ideal for muscle aches associated with stress. There are also deep tissue massage and Shiatsu, which is akin to acupuncture. Thai massage combines massage with stretching.

Exercise

Exercise your aching muscles gently to recovery. Sometimes, aching muscles can receive relief through low-impact exercise. Swimming is ideal in this category, as gravity is counteracted and less stress is placed on joints. Cycling and walking are other low-impact alternatives. Remember to start slowly. whichever exercise you choose.

Doctor

See a doctor if your aches continue for more than three days. In these cases, there is a chance that more serious injury has occurred. A doctor can assess the cause of your aches and prescribe pain medication if necessary or refer you to a physical therapist.

Tags: your body, aching muscles, heat should, heat should used, should used, three days

Tuna Fishing In Mexico

Deep-sea fishing for tuna in Mexico with a professional guide may well be your fishing thrill of a lifetime.

Mexico has over 6,000 miles of spectacular ocean shoreline and attracts hordes of people annually looking for water sports activities. Fishing the coastline is high on the list of favored adventures by anglers and deep-sea fishermen from all over the world. Landing a live tuna is a thrill that creates great memories and good eating!

Make Reservations

You have a couple of options for tuna fishing in Mexico. You can cast out your line from the shore or you can charter a boat. Going out to the deep sea gives you the greatest opportunity for the thrill of a lifetime. It is advisable to make reservations in advance with one of many tour operators on the coast. You risk not getting a spot during peak season if you don't. Going out with a professional guide gives you the advantages of learning land a tuna from an expert.

Bluefin

Bluefin, also known as the giant tuna, return to the Gulf of Mexico to spawn in December and January. They stay until spring, giving deep-sea anglers the chance to compete for champion catches weighing in at 300 to 1,000 lbs. It is the most highly desired fish in the world by amateur, professional and commercial fishermen. A single fish can be sold for thousands of dollars on the market. Commercial fishing has put a serious strain on the bluefin population.

Yellowfin

Yellowfin, also known as ahi, occur cyclically in the Gulf of Mexico. On average they weigh 80 lbs. but have been known to grow up to 400 lbs. They are exceptionally fast swimmers and are sought by anglers because of the intense fight they give once hooked. They tend to move in social groups near the surface and away from deep water. They are fished commercially and used for sushi but are not considered to be overfished.

Tuna Fishing Policies

If you are fishing strictly as a leisure activity, most charter tour operators will encourage you to release the fish after the thrill of the catch and you have taken photos of your prize. You will have to act quickly to get the fish back in the water before its breathing becomes strained. Some charter companies have strict catch and release polices. Choosing to indulge in your catch is permitted for tuna and in this case you will find local restaurants happy to cooperate by cooking it once you return to shore. Tuna is a highly oily fish and makes excellent steaks for grilling or broiling.

Location

Mazatlan is one of the favorite coastal resort areas on the Gulf of Mexico with abundant tuna available throughout the year. Puerto Vallarta is renowned for its exciting off-shore deep-sea fishing expeditions. The ocean here is very fertile, with plenty of tuna in every season. Costalegre, just south of Puerto Vallara, offers fishing havens like none other, with excellent on- and offshore angling for giant bluefin tuna. Zihuatanejo hosts several important fishing tournaments, attracting anglers in search of the region's prolific yellowfin tuna. Acapulco is popular for day trips in view of the city's main square. Tuna is a regular catch on this part of the coast. Cancun, Cozumel and Playa del Carmen are ideal for both lagoon and deep-sea fishing. Bluefin tuna are available, especially during April and May.

Tags: Gulf Mexico, also known, Mexico with, professional guide, thrill lifetime, tour operators

The Top 10 1980s Movies

The 1980s was a decade of prosperity, hairbands and over-the-top movies. Fantasies like "The Empire Strikes Back," "E.T. the Extra-Terrestrial" and "Back to the Future" helped viewers escape, while dramas like "Platoon," "The Killing Fields" and "Ghandi" made them face the grim realities. The 1980s launched some of the most popular serial films ever made and continued serial franchises such as "Star Wars," "Superman" and "Rocky." The 1980s gave popular culture some of its best adventure films, fantasies, dramas, comedies and thrillers.

1. "Raging Bull"

Robert DeNiro's Oscar-winning performance as prizefighter Jake LaMotta and Martin Scorsese's brilliant direction made this 1980 drama popular with fans and critics alike. Cathy Moriarty and Joe Pesci costarred.

2. "Raiders of the Lost Ark"

This debut film in the "Raiders" franchise transformed Harrison Ford from supporting role to leading man and started an action-adventure-history trend that inspires filmmakers today. Costar Karen Allen shines as Indiana Jones' romantic interest, Marion Ravenwood. Paul Freeman portrayed a convincing villain, the evil Dr. Rene Belloq. The pace of the action in "Raiders of the Lost Ark" exemplifies why Steven Spielberg's films dominated the 1980s.

3. "E.T. the Extra-Terrestrial"

"E.T. phone home!" cried the title character of this 1982 Steven Spielberg fantasy. A young Drew Barrymore as Gertie upped the cute factor for this film. Dee Wallace, Henry Thomas and Peter Coyote rounded out the case, but the real star of "E.T. the Extra-Terrestrial" was the forlorn heartsick alien, E.T.

4. "Back to the Future"

"Back to the Future" may not have impressed the Oscar crowd -- the only award it won was for sound effects editing -- but Marty McFly captured the imaginations and hearts of moviegoers when he took his skateboard back in time to save his parents' marriage -- and himself. Michael J. Fox's Marty and Christopher Lloyd's unforgettable Doc Brown had so much film chemistry that it spawned a "Back to the Future" trilogy.

5. "Terms of Endearment"

Director James Brooks' "Terms of Endearment" racked up five Academy Awards in 1983, with Shirley MacLaine walking away with the Best Actress award, Jack Nicholson winning Best Supporting Actor, Brooks winning Best Director and the film itself earning Best Picture. The tearjerker told the story of mother-daughter conflict between MacLaine's Aurora Greenway and her daughter Emma Horton, played by Debra Winger. The pair finally bond during the daughter's fatal illness. The all-star cast included Danny DeVito, Jeff Daniels and John Lithgow.

6. "Field of Dreams"

"If you build it, they will come." "Field of Dreams," starring Kevin Costner, had a cast that included Burt Lancaster, James Earl Jones, Ray Liotta and Amy Madigan. Philip Alden Robinson directed this 1989 baseball fantasy about father and son redemption over a game of catch in a field inhabited by baseball-playing ghosts.

7. "The Killing Fields"

The best war drama of the 1980s has to be "The Killing Fields," the story of Pol Pot's Cambodian massacre seen through the eyes of New York Times journalist Sydney Schanberg, played by Sam Waterston, and his Cambodian guide Dith Pran, played by Haing S. Ngor. When the enemy moves in, Schanberg gets away, but Pran must remain to face the bloody Khmer Rouge. Rolland Joffe's film won three Oscars and turned the spotlight toward an important, often overlooked war.

8. "Blue Velvet"

Director David Lynch's 1986 thriller starts with a severed human ear and delves into a hidden culture of violent sexual attraction and betrayal in the small hometown of Jeffrey Beaumont, played by Kyle MacLachlan. Joining MacLachlan in this haunting movie are film greats Isabella Rossellini, Dennis Hopper, Laura Dern, Hope Lange and Dean Stockwell.

9. "Beverly Hills Cop"

This cop comedy, starring Eddie Murphy as Detroit detective Axel Foley, pulled in $108 million at the box office -- $4 million more than "Back to the Future." Murphy plays the classic "fish out of water" in Beverly Hills under the direction of Martin Brest. Judge Reinhold and John Ashton gave shining performances as members of the Beverly Hills Police Department.

10. "Rain Man"

How better to demonstrate a character's utter absence of ethics than to have him kidnap his autistic brother and exploit him in a Las Vegas card counting scheme. That's "Rain Man." Viewers loved the plot and made "Rain Man" the top-grossing film of 1988. The cast, starring Dustin Hoffman in an Oscar-winning portrayal of Raymond Babitt, and Tom Cruise as his opportunistic brother Charlie, also included Valeria Golino and Bonnie Hunt.

Tags: Back Future, Beverly Hills, Killing Fields, Field Dreams, Raiders Lost, Steven Spielberg, Terms Endearment

Tips For A Musical Theater Audition

Musical theatre auditions are meant to showcase a performer's acting, singing and dancing abilities. While true "triple threats" will shine during a musical theatre audition, any audition is a stressful and nerve-racking experience. However, the more prepared an actor is for an audition, the better chance the experience will be enjoyable and that he may be cast.

Preparation

Actors should be very familiar with the show for which they are auditioning. Listen to the soundtrack, rent the show on DVD, or search the Internet for numbers from the musical. Knowing the characters and the style of music will help you choose smart selections for your audition pieces.

Most musical theatre auditions will require you to bring in prepared selections--generally, two musical selections (an up-tempo musical piece and a ballad) and a short monologue. It is important to verify in advance if casting directors would prefer you to prepare pieces from the show or if they would rather you select choices from a different show. Often, so many actors will prepare something from the actual musical they hope to be cast in and casting directors get tired of hearing repetitive auditions. It is refreshing for directors to hear and see something from a different show, and it may help you stand out in the crowd of other actors. If you do choose to audition songs from a different musical, choose pieces that are similar in style and that are age and gender appropriate for the parts for which you are auditioning. For most musical theatre auditions, you are only required to sing one verse and one chorus of each song.

After you have chosen your audition pieces, it is important to know them by heart. You may be required to sing in front of other actors or in a hectic environment with many distractions, so the better prepared you are, the stronger your audition will be.

Your Audition

For your audition, choose a nice outfit that will allow you to move freely, yet still look professional. Women may consider wearing a leotard and tights under their outfit, as there is often no time or place to change at the audition venue. For the dance audition, men and women alike should wear dance character shoes. Even if you are not a professional dancer, having the proper shoes will make you look like you have had some dance training. Always be sure to look your best for your audition. Arrive 30 minutes to an hour in advance of your audition time. Not only will you need to do vocal warm-ups, but you will also want to stretch and warm up your body for the dance audition. Be sure to bring several copies of your professional head shot and resume with you. Have the sheet music for your audition pieces neatly prepared in a binder for the pianist. You want to make it as easy as possible for the pianist to accompany you.

During the course of the audition, you will most likely be asked to do a "cold reading" from the show's script or "sight reading" from the show's musical numbers, and that's where your advanced preparation will pay off. The more familiar you are with the show, the better you will be able to interpret scenes and songs.

At the audition, be personable to everyone you meet--from the person who greets you at the door to the receptionist answering the phone. Casting directors want to cast people who are enjoyable to work with and will even ask for input from those who interact with the auditioning actors. While the staff may not remember everyone, they will certainly remember those who are difficult or demanding.

After the audition, be sure to immediately follow up with a thank you note to the casting directors.

Tags: your audition, audition pieces, casting directors, from different, from show, theatre auditions

Why Is My New Sod Brown

Homeowners who wish to plant new lawn grass often place sod on their lawns. Sod is often chosen because it provides an instant lawn. However, new sod must have time to root to the soil and it can turn brown in certain areas. Browning of new sod has many causes such as improper watering and insect infestations. Does this Spark an idea?

Watering

New sod must have proper amounts of water to establish a root system. Once a deep root system is established, your new lawn will be less likely to sustain damage from insects and environmental stress. New sod can turn brown if it does not receive enough water. After laying new sod, you must water it each day for 30 minutes for a period of 30 days. This is especially important in areas where it is hot and humid. Once your new lawn is established, you should water it on an as-needed basis. Slight grass wilting or the inability to recover from footprints are signs your lawn needs water.

White Grubs

Insect infestations are a cause of new sod browning. White grubs are one of the most common and destructive lawn grass pests. These pests are white and C-shaped and are the larval stage of beetles. White grubs damage new sod and established lawns by feeding on grass roots. Root damage causes the grass to turn brown. Lifting the sod in damaged areas will allow you to see the white grubs in the root zone. If you see white grubs, you can treat your lawn with insecticides to eliminate them. Only treat the damaged areas for grubs.

Fungal Diseases

New sod is susceptible to fungal diseases. While regular watering is important to the health of your lawn, providing your lawn with an excessive amount of water can allow fungal diseases to take hold. One fungal disease that causes browning of new sod, as well as established lawns, is Rhizoctonia blight, also known as brown patch. This disease causes circular brown patches on grass, which can range from 1 to 3 feet in diameter. Grass may appear watersoaked and develop smoke rings when the grass is wet. Rhizoctonia blight is most common in hot, humid weather. Fungicides are often necessary to control severe symptoms.

Herbicide Damage

Herbicides and insecticides are often used to keep landscaping plants free from damaging pests and weeds. However, new sod can sustain damage if these herbicides come into contact with grass. Be careful to avoid contact with new sod when spraying your ornamental plants for insects and weeds, as this may cause brown patches to develop. Avoid applying any herbicides to your plants if the temperatures are above 85 degrees Fahrenheit. Contact your extension office for advice on avoid damage to new sod when using these products.

Tags: your lawn, turn brown, brown patches, contact with, damaged areas, established lawns

What Causes Feet To Go Numb While Running

What Causes Feet to Go Numb While Running?

While numbness during running comes down to one basic cause--an affected nerve in the foot--the reasons behind the nerve becoming compressed, crowded or irritated can vary greatly.

Shoes

A poorly fitting shoe can hug the foot in the wrong way or the wrong places. Even if it feels fine during normal walking, the foot moves differently during a run.

Laces

Tight laces trap fluids, causing swelling and can press on nerves. Loosen your laces, wear a thinner sock or adjust any inserts to provide a better fit for the foot inside your shoe.

Nerve Compression

In the pounding effort of a run, your weight may fall directly onto a nerve or the spot where the nerve crosses bone, trapping it between body weight and the ground.

Swelling

Swelling can occur as fluids accumulate in the lower limbs during the effort of strenuous exercise. This fluid presses on surrounding tissue, and the pressure can bring about numbness.

Disease

Illness may cause poor circulation, abnormal growth, fluid imbalance or other problems that can lead to pressure, nerve compression or nerve irritation. See your physician if a problem persists, as running may not be the true cause of the numbness.

Tags: Causes Feet, Causes Feet Numb, Feet Numb, Feet Numb While, Numb While, Numb While Running

The Stages Of Child Mind Development

A child's mind develops in four distinct stages.

A child's brain changes rapidly throughout his life and does not reach full development until late adolescence or early adulthood. There are four stages of brain development, which were identified by Jean Piaget, one of the most influential developmental-psychology researchers of the 20th century. As a child progresses through the different stages of brain development, she acquires new skills and more complex forms of understanding.

Sensori-motor Stage (Birth-2 years)

A child in this stage begins to understand cause and effect.

During this stage a child's knowledge of the world is limited because it is based on physical interaction with the environment. Children first learn to differentiate themselves from other objects. They then recognize that they are able to cause actions and act intentionally, such as shaking a rattle to cause a noise or pushing a button to cause music to play. At around seven months of age, a child will understand object permanence, meaning he understands objects still exist even when he is not observing them.

Pre-operational Stage (2-7 years)

The pre-operations stage is marked by egocentric thought.

In this stage, a child learns to use language, memory and imagination and is able to classify objects by one characteristic. The child's thinking at this stage is illogical, non-reversible and egocentric. Egocentric thought means the child believes she is the center of the universe, has difficulty understanding others' points of view and lacks empathy.

Concrete Operational Stage (7-11 years)

Children in the concrete operational stage begin to think logically.

Children in this stage of development will be able to understand and have conversations about concepts like quantity, length, liquid, mass, weight, area, and volume. The child can think logically, classify objects by different characteristics and order the objects in a series. For example, a child will be able to order objects from smallest to largest. This stage also marks the reduction of egocentric thought.

Formal Operational (11 years and up)

Many teenages do not obtain formal operations.

The beginning of this stage is marked by the return of egocentric thought. Intelligence is shown through logical thought associated with abstract concepts. A person in this stage is concerned about the future, as well as hypothetical and ideological problems. The skills in this stage are the hardest to acquire. Only 35 percent of high school graduates achieve this stage and many people do not think formally even in adulthood.

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Treatment For Burn Blisters

Any burn, regardless of substance, may cause blisters to form. This type of burn is classified as a second-degree burn, and requires more care and attention than a minor, or first-degree, burn. Second-degree burns must be treated carefully to prevent infection during the healing process, which may take up to two to three weeks, depending on the location and size of the burned area.

Blister Burns

A second-degree blister may form after exposure to sun, chemicals, hot oil, hot water or any other number of hot or caustic substances. Whenever possible, flush the burned area with cool, not cold, water to rinse away the substance that has caused the burn in the first place. Do not pop the blisters or wipe away moisture caused by fluid loss. If the burned area is small (less than the size of the palm of your hand) you may treat it at home with care, though anything larger or any burns to the face or genital area should be seen and treated by a physician.

Treatment for Closed-Burn Blisters

For a second-degree blister burn that is closed, protect the area by removing any objects such as clothing or jewelry from around the area. Expose the burned area to cool running water for about 10 to 15 minutes to help cool the temperature of the skin as well as to flush substances such as chemicals or fluids away from the skin. Avoid dunking or exposing the blistered skin to ice water, as this will serve to increase chances of skin infection. The same goes for popping or breaking open the blisters.

Don't apply oils such as butter or solid cooking shortening to the burned area, as this closes the pores and doesn't allow heat to escape, which is the goal. Lift or slightly raise the extremity to help reduce swelling.

For immediate first aid to someone who has second-degree or blister burns from a caustic or chemical substance, remove the clothing immediately and run the burned area of the skin under cool running water for between 15 and 30 minutes.

Treatment for Open-Burn Blisters

Open-burn blisters may be treated with antibiotic ointments such as Neosporin or aloe-based gels that will kill bacteria. Cover the burned area gently and loosely with gauze to protect against infection. Try not to peek or uncover the burned area for at least 24 hours in order to encourage the healing process. To remove the bandage, you may need to soak it first to prevent it from sticking to the wound. Check for any signs of infection, reapply antibiotic ointment or cream, and re-cover with clean bandaging.

Tags: burned area, second-degree blister, cool running, cool running water, healing process, running water

Training For Soccer In The Gym

Training for soccer in the gym can be effective when done properly.

Being in shape is critical for soccer players, since they will run several miles each game and use a number of different muscle groups and skill sets. While most training happens outside on a traditional field, there are a number of exercises soccer players can do in a gym to increase their strength, cardiovascular conditioning and skills.

Instructions

1. Weightlifting improves mobility and power on the soccer field.

Lift weights at least twice a week to run faster, react more quickly, play with more power and reduce injuries. Use free weights, weight machines, resistance bands or even your own body weight to put resistance on your muscles. Focus primarily on your lower body with exercises like squats, lunges, leg presses and calf raises. Your secondary focus will be on the upper body, especially the abs, stomach and back; do exercises like push-ups, pull-ups and crunches.

2. Focus on cardiovascular conditioning three to four times a week. This includes jogging around a track and running on a treadmill and should include changes of pace and direction as well.

3. Focus on strength and flexibility with step jumps. Stand beside a cone or other soft object. Bring your knees up and jump vertically and laterally over the object, landing on both feet on the other side. Repeat for 30 seconds; do three sets.

4. Practice sprinting and directional changes with killer shuttles. Place five cones 10 yards apart; start at the first cone, sprint to the second and return to the first. Repeat with each cone, switching your pivot foot each time. Repeat three times for one set; do three sets.

5. Do as much conditioning and training with a ball as possible. One good exercise is tight space dribbling: mark a 20-by-20-yard square; for 60 seconds dribble throughout the square. Try to turn and feint; do not dribble in a straight line but randomly change direction. Decrease the size of the square after each 60-second period.

6. Play possession games to increase touches on the ball and endurance. If you can practice with teammates, mark out a 12- to 15-yard square and have players play two against two for possession.

Tags: cardiovascular conditioning, exercises like, soccer players, three sets

Things To Do To Raise Money For Charity

Raising money for charity can be a gratifying experience, but you might struggle with where to start. When selecting a fundraiser, think about the interests of your potential donors and the demographics of your community. Effective fundraisers provide information about the charity and often give donors something in exchange for their contribution. Good entertainment also is a way to attract potential donors to your fundraiser.

Breakfast / Dinner

Invite the community to join you for a community meal to raise money for your charity. This low-cost fundraiser can bring in significant donations if you promote it well and attract a crowd. Find a low-cost or free venue to host the meal, such as a school gym or church hall. Choose a simple meal that you can make in bulk, like pancakes for breakfast or spaghetti for dinner. Sell tickets that cover the cost of the food and provide a profit. During the meal, you can have a speaker or video that provides guests with information about the charity and set up donation jars in case donors want to give more.

Theme

Hosting a themed event that celebrates your charity while providing entertainment for your community can bring in money for your cause. For example, during the fall, your charity can host an Oktoberfest event with a beer garden as well as booths for children to enjoy. Sell tickets that guests can use for beer or games. With a dedicated team of volunteers, your charity can bring in lots of money from this event. Other festive themes that will attract a crowd are carnivals, casino nights or beach bashes, which can all offer food, drinks and games that match the theme.

Pledge Drives

One way to get your community participating in your charity is a pledge event. At these fundraisers, participants ask family and friends to donate money to support what they are doing. For example, you can host a 5k walk and participants can secure pledges to support their efforts. You can hold a dance marathon where participants dance, or stay on their feet, for 24 to 48 hours to raise money. In this fundraiser, donors can offer contributions for every minute or hour that the participant dances. During these events, you can display pictures of what you're charity supports, such as needy families, at-risk teenagers or homeless pets.

Tags: your charity, your community, about charity, attract crowd, information about, information about charity

What Do I Need To Open A Mobile Food Vendor Business In Florida

You must follow Florida's rules when opening your food truck business.

Besides finding yourself the mobile food truck of your dreams, you'll need to follow the state of Florida's rules and regulations regarding your business. Depending on where in Florida you intend to locate, you may also need to comply with additional rules. You must pay fees for inspection, plan review and licensing. You'll also be required to collect sales tax on all food you sell to customers.

State Requirements

The State of Florida requires you to apply for a Mobile Food Dispensing Vehicle license. In addition, you must have your plan reviewed by the state prior to opening your business. You'll also be subjected to a food safety and sanitation exam of the premises prior to your opening date. Fees vary based on license; as of July 2010, the fee for plan review is $150. Check with the Florida Department of Business and Professional Regulation's website, or call them at 850-487-1395 for the most current fee schedule.

Local Licenses

Within the state of Florida, your mobile food vendor business may also be subject to the need for local licenses within your city, town or county. Some larger metropolitan areas may only have a limited number of mobile food vendor licenses available. For example, Key West only has 25 such licenses available at one time, and, as of July 2011, does not have any currently available.

Commissary Facilities

Florida's state regulations require you to submit a form stating that you have adequate access to commissary facilities for your mobile food truck. Acceptable commissary facilities must give you access to potable water as well as a place to dispose of your waste water. These facilities may not be part of a private residence. In addition to the necessities, these facilities may provide amenities such as commercial-grade three-basin sinks in which to wash your dishes.

Considerations

To obtain a business license in Florida, you must also obtain a federal employer identification number (FEIN). When your business files tax returns with the IRS, you'll be required to use your FEIN on all official documentation. If you hire employees, you'll also be required to provide it on their W-2 statements at the end of each fiscal year. Your local government may require you to obtain a sales tax receipt from them, which allows you to collect sales tax on the locality's behalf.

Tags: food truck, your business, also required, business also, collect sales, commissary facilities, Florida rules

What Are Some Energy Foods For Sports

Sporting Success

Proper nutrition is important if you want to succeed in sports. Athletes burn large quantities of calories as they exert themselves on the field or in the gym. There is a lot of focus on sports drinks and power bars when it comes to sports nutrition, but there is no substitute for a balanced meal on game day. You need the right combination of energy foods to achieve peak performance.

Main Meal

Complex carbohydrates are very important for athletes. Foods high in carbohydrates provide more calories and more energy. One of the best sources of complex carbohydrates is whole grain pasta. Complex carbohydrates are also found in certain vegetables like broccoli. Boil whole grain pasta and broccoli and combine with fresh tomato sauce. This meal is on the heavy side, so eat two to four hours before your game or sporting event, as your body needs time to digest the food and process the nutrients.

Protein Boost

Protein is the primary source of fuel for the muscles. Eating the proper amount of protein helps build stronger muscles and provides sustained energy. This is important for athletes who want to avoid an energy crash in the middle of a sporting event. A study regarding protein and sports was published in the January 2009 issue of "Nutrition Today" by Doctor Donald Layman and Doctor Nancy Rodriguez. The study found that the protein in a hard-boiled egg is ideal for athletes. Eggs do not cause a rise in blood sugar and insulin. Eating hard-boiled eggs along with pasta two or three hours before a sporting event provides a sustained boost of energy. Eggs are also a good source of thiamine, riboflavin, vitamins B12 and B6, folate, and other vitamins which are crucial for producing energy.

Pre Game Snack

Eat a small snack an hour or two before the sporting event starts to give your body an extra boost of energy, while leaving enough time to digest the food and avoid cramps and bloating. Low fiber fruits provide a convenient supply of sugars and carbohydrates. Eat a few plums, oranges or cherries prior to the big game. Your body will quickly absorb the energy, and these foods are light enough to be digested in a short period of time.

Tags: sporting event, before sporting, before sporting event, boost energy, digest food

Uropathy For Parkinson'S Disease

Uropathy for Parkinson's Disease

While conventional medicine defines uropathy as a urinary system disease, in alternative medicine the term means something entirely different. Uropathy is known as urine therapy, and alternative specialists use it to treat a wide range of ailments and diseases. Whether ingested or rubbed into the skin, these alternative practitioners believe in the healing power of a person's own urine. There are numerous books available on the subject, touting its healing properties for a number of serious illnesses. One disease treated with uropathy is Parkinson's disease.

History

The practitioner who performs or prescribes urine therapy, also known as uropathy, is called a uropath. Urine therapy has been used in some parts of the world for thousands of years, for both medical and cosmetic purposes. In Roman times, some people used urine to whiten their teeth.

Studies conducted by alternative medical practitioners Dr. John W. Armstrong and Dr. G.K. Thakar suggest that urine therapy or uropathy may be beneficial for a number of major illnesses, including Parkinson's disease.

Features

Urine contains a substance called urea, which even in conventional medicine has been noted for its healing properties. Alternative medical providers tout its anti-cancer abilities and its effectiveness at fighting ailments like Parkinson's disease, athlete's foot and other topical fungi. However, the claims that urea is anti-carcinogenic or can treat Parkinson's are not supported by reputable medical studies.

Morning Tonic

Some practitioners believe that the morning urine, when caught midstream, is best for this type of therapy. They recommend drinking the urine each morning while it is still warm from the body. Some people mix it with fruit juice to mask the unpleasant smell.

Sublingual Ingestion

Other alternative practitioners recommend bottling your urine and storing it in the refrigerator for up to 24 hours. They advise their patients to use eyedroppers to place two or three drops of urine underneath their tongues every day or when their tremors are extreme.

Warning

The most controversial form of administering uropathy treatment for Parkinson's disease is delivering it into the blood stream intravenously or through injections. The traditional medical community rejects this technique, because people have died from infections after injection.

Benefits

According to some alternative practitioners, the most significant benefit of uropathy for patients suffering from Parkinson's disease is the alleviation of tremors. While the treatment doesn't eliminate the tremors, proponents of this treatment claim that many patients who undergo this therapy report their tremors are less severe and less frequent.

Uropathy and Conventional Medicine

Conventional medical doctors have not reached definitive conclusions about using uropathy for Parkinson's disease. As of 2009, no reputable medical studies supported the use of urine to treat Parkinson's. However, a study conducted by Dr. William Linscott and published in "Basic and Clinical Immunology" acknowledges the powerful healing properties in urine and its ability to effectively fight allergies. The fertility drug Pergonal is made with human urine.

Tags: Parkinson disease, alternative practitioners, healing properties, conventional medicine, medical studies, practitioners believe

What Is Agility

Agility is a major factor in an athlete's success in sports.

If you've been in a gym program or participated in a sport, you might have heard a trainer or coach refer to agility. Trainers and coaches usually assume that people have a working definition and understanding of what agility is, but this is not always the case. This can make it hard to give a coach or trainer the desired results because you may not know what the trainer or coach is trying to achieve.

Definition

As defined by brianmac.co.uk, agility is the ability of an organism to shift direction effectively and efficiently. Dictionary.reference.com says that agility is the ability to move quickly and easily. Agility sometimes refers to the ability to think and draw conclusions quickly or the ability of a business to adapt to changes speedily. All of these definitions preserve the idea that the organism or group handles change well.

Elements

Brianmac.co.uk indicates that agility is a combination of several elements or traits. These include balance, coordination, strength and speed. Some definitions of agility include elements such as strength, reflexes and endurance, as well. The fact that agility is multifaceted means that trying to improve agility requires addressing each individual element.

Importance

Agility allows an organism to move well to complete a task or to get out of harm's way. In other words, it is a factor in the ability of an organism to survive. For example, a zebra may depend on its agility to dart away from a pursuing cheetah, while people may use their agility to stop a fall. Agility is extremely important to athletes, because athletes need to shift direction frequently during sporting events and games.

Improvements

Agility is partly biological. For example, a human being cannot jump through and navigate trees the way a monkey can--this reflects the way monkeys and humans are designed. However, organisms can improve their overall agility with practice. As shown by brianmac.co.uk, exercises that expose the organism to certain movements can improve the organism's ability to deal with those movements. Common exercises utilize reaction balls, agility ladders, hurdles and medicine balls.

Measurement

It is possible to measure agility by establishing standards of movement performance. For example, if a person takes 10 seconds to get through an obstacle course, then he would demonstrate improvement in agility if he took only eight seconds to complete the course the next time. Professionals in physical activities or therapies have established tests like the Stork Stand Test (measures balance) and the Quick Feet Test (measures speed) for this purpose.

Tags: that agility, ability organism, agility ability, shift direction, Test measures, trainer coach