tag:blogger.com,1999:blog-29881651617829245992024-03-13T05:58:10.914+01:00.....VicadeWorks.....Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.comBlogger352125tag:blogger.com,1999:blog-2988165161782924599.post-26051896833648178372016-09-13T01:18:00.002+01:002022-11-16T21:32:46.473+01:0020 Quick Tips And Advice For Youth Corpers Before Leaving For Orientation Camp<div dir="ltr" style="text-align: left;" trbidi="on"><span style="font-size: 14pt; line-height: 150%;">1. All Corpers are called “Otondo’s”.
The Market is Called “Mami Market”</span>
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<span style="font-size: 14pt; line-height: 150%;">2. There are dry cleaners available
at your disposal in camp (For about N50 Per Cloth). Ensure you come with at
least 7 white top and shorts (with Zippers) So you only get to wash them on the
first and second weekends.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">3. Registration stops 12 midnight
preceding swearing –in day. I advise you start registration early and join the
queue before it gets too long (Always be alert the first few days).</span></div>
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<span style="font-size: 14pt; line-height: 150%;">4. Never forget to wear your cap at
all times (You WILL Serve Punishment for forgetting if caught by the Soldiers)</span></div>
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<span style="font-size: 14pt; line-height: 150%;">5. You would be given your meal
ticket (It might be valuable) Like to collect your allowance in camp. </span></div>
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<span style="font-size: 14pt; line-height: 150%;">6. You are usually given (One Kahki,
Belt and White Canvass) and (Two White Tops, Shorts, Socks)… The Kahki is
always Oversize, so you can find someone to quickly exchange with or you can go
to the Taylor in camp to adjust.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">7. There are different types of human
beings in camp (the crazy, spoilt, razz, dirty, complicated, stupid, holy,
party, drunk, beautiful, ugly, different tribes etc). Be open-minded and smile
at someone. Be active in your Platoon</span></div>
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<span style="font-size: 14pt; line-height: 150%;">8. You will be fed three times a day
in camp, but the food is barely edible. The kitchen is run by incredibly hard
working women who are assisted by fellow otondos from different platoons
assigned to the kitchen for each meal. </span></div>
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<span style="font-size: 14pt; line-height: 150%;">9. If you are someone who loves to
eat good food, or you don’t want to have the mammy feel, no problem just come
loaded to camp with provisions. Like cereals and beverages, garri, biscuits
etc. You should also hold extra cash to eat at the Mammy market, you will get
good food there and won’t spend much to eat well, and the price however depends
on the state to which you have been posted. Most camp don’t have ATM Machine.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">10. There are places available where
you can charge your batteries at the camp market. (Also Buy A Power Bank)</span></div>
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<span style="font-size: 14pt; line-height: 150%;">11. Always fetch water down for the
next morning. You can be shocked that water supply might finish before it gets
to your turn and that’s the end for you. As the queue is always long.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">12. As for drinking water you either
bought pure water or bottled water; there was no free drinking water
whatsoever.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">13. Ladies try not to go with heavy
or synthetic hair to avoid excess heat and time to care for it. You could
advisable make short hair to avoid heat and save time.</span></div>
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<span style="font-size: 14pt; line-height: 150%;">14. Pocket Money: The question is
“How much money do you really need for the NYSC Orientation Course, you will be
paid a N1, 500 allowance once you arrive the NYSC camp and also another one
(first ALLAWI) some days to the end of camp. If you intend to drink and hang
out at the Mami market, then you can take more money depending on how much you
can finish, be wise though!</span></div>
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<span style="font-size: 14pt; line-height: 150%;">15. Just be prepared to wait in line
for EVERYTHING</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">16. The bathrooms and toilets are
nothing to write home about. It is always dirty and terrible in fact if not
careful disease could be contacted. Well some corpers had buckets for the sole
purpose of relieving themselves with what I can call 'pit bucket'</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">17. Do not dare the soldiers, some
can be ruthless and you know they have authority to deal with you in name of
discipline. Also Prepare for (Midnight Fire Drill) and (Endurance Road Walk) during camp</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">18. Always switch your phones off or
put them on silent while on parade ground. Just don’t bring it out, it could be
seized and destroyed not minding if it’s an iphone7s+++.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">19. The accommodation is always
something else. Rooms will likely be jam-packed with little or no space to pass
and walk freely. It is possible to have between 30-60 roommates</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">20. There are fellowships for Christians
and Muslims. The 3 recognized associations are NCCF (NIGERIAN CHRISTAIN CORPERS
FELLOWHIP), NACC (ANGLICAN) and MCAN (MUSLIM CORPERS ASSOCIATION OF NIGERIA).
But there were others like Redeemed, Winners, catholic, Christ embassy and
deeper life. So you could make your choice. Also they have morning devotions
and weekly service. </span><br />
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<span face=""arial" , "helvetica" , sans-serif" style="font-size: large;"><i><span style="line-height: 150%;"><a href="https://www.youtube.com/watch?v=Xd1JoracGU4" target="_blank">Click Here</a> </span></i></span><span face=""arial" , "helvetica" , sans-serif" style="font-size: large;"><i><span style="line-height: 150%;"><span style="font-size: 14pt; line-height: 150%;">T<span face=""arial" , "helvetica" , sans-serif">o</span> Watch 50 Important Materials For NYSC Camp</span></span><span style="font-size: x-small;"><span class="watch-title watch-editable" dir="ltr" id="eow-title" title="50 Important Materials For NYSC Camp ✔"> ✔</span><span style="line-height: 150%;"> </span></span></i></span><br />
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/Xd1JoracGU4/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/Xd1JoracGU4?feature=player_embedded" width="320"></iframe></div>
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<span style="font-size: 14pt; line-height: 150%;"><br /></span></div>
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Watch This Video Below For 5 Hacks for 21 Days NYSC Camp</div>
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<iframe allowfullscreen="" class="YOUTUBE-iframe-video" data-thumbnail-src="https://i.ytimg.com/vi/UtC7xzUFwcU/0.jpg" frameborder="0" height="266" src="https://www.youtube.com/embed/UtC7xzUFwcU?feature=player_embedded" width="320"></iframe></div>
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<span style="font-size: 14pt; line-height: 150%;">In Summary, NYSC camp is fun.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">You can compare it to a reality TV
show.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">Camp was fun for me and I hope its
fun for you too. Wishing you the very best as you go through the 21 days in
camp.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%;">Kindly leave any questions you have
in the comment section below.</span></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com7tag:blogger.com,1999:blog-2988165161782924599.post-2086008991988315152015-07-08T08:55:00.003+01:002022-11-16T21:33:18.845+01:00TOP 25 SECONDARY SCHOOLS IN NIGERIA, 2015<div dir="ltr" style="text-align: left;" trbidi="on">
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 28px;">These schools have been sorted out as outstanding among other schools in Nigeria. Criteria for selection includes facilities and equipment availability for teaching and learning, teaching staffs quality, teachers willingness to teach, teachers mastery of subject, student-teacher ratio, sports performance, school environment, students performance in external examinations and competitions.<o:p></o:p></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 28px;"><br />A school that will develop your child Cognitive (Intellectual), Affective (Attitudes) and Psycho-motor (Physical Skills) domain should be what you go for. And for some Religious aspects too.<o:p></o:p></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 28px;"><br />However, I did not leave out the fact that the aim of education is to improve the child knowledge and cause a relatively permanent change in behaviour through experience. The aim of top schools should be to </span><i><span face=""calibri" , sans-serif" style="background: white; color: #333333; font-size: 14pt; line-height: 28px;">"To provide a conducive teaching, learning and development environment, where staff and students will interact and compete effectively with other counterparts, both nationally and internationally in terms of intellectual competence and the zeal to add value to our World". </span></i><span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 28px;">This are the criteria used to rank these schools.<o:p></o:p></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 28px;">To view the schools' website, click on the school name below:<o:p></o:p></span></div>
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<span style="color: blue; font-size: 14pt; line-height: 150%;"> </span><a href="http://www.aislagos.org/"><span style="color: blue; font-size: 14pt; line-height: 150%;">1. American International School, Lagos (AISL) </span></a><span style="color: black; font-size: 14pt; line-height: 150%;"></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<a href="http://3.bp.blogspot.com/-nUC7rK-4KDw/VOU7_MsZ6bI/AAAAAAAAAZE/QJiLqQoJD9U/s1600/1.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="https://3.bp.blogspot.com/-nUC7rK-4KDw/VOU7_MsZ6bI/AAAAAAAAAZE/QJiLqQoJD9U/s1600/1.png" width="640" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.aisabuja.com/"><span style="color: blue; font-size: 14pt; line-height: 115%;">2. American International School, Abuja (AISA)</span></a></span><br />
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<a href="http://1.bp.blogspot.com/-ZhZHrc9uTbg/VOU8fWMEyBI/AAAAAAAAAZU/Emt6z2Yu7Yw/s1600/2.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="145" src="https://1.bp.blogspot.com/-ZhZHrc9uTbg/VOU8fWMEyBI/AAAAAAAAAZU/Emt6z2Yu7Yw/s1600/2.png" width="640" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.loyolajesuit.org/"><span style="color: blue; font-size: 14pt; line-height: 115%;">3. Loyola Jesuit College (Abuja)</span></a></span><br />
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<a href="http://2.bp.blogspot.com/-uxiR2gfq860/VOU8qJbbnLI/AAAAAAAAAZc/fK9ln3acRxw/s1600/3.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://2.bp.blogspot.com/-uxiR2gfq860/VOU8qJbbnLI/AAAAAAAAAZc/fK9ln3acRxw/s1600/3.png" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.bisnigeria.org/"><span style="color: blue; font-size: 14pt; line-height: 115%;">4. British International School (Lagos)</span></a></span><br />
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<a href="http://3.bp.blogspot.com/-0VWrnNXtPxI/VOU8KolkgKI/AAAAAAAAAZM/OOo171TgP-Y/s1600/4.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://3.bp.blogspot.com/-0VWrnNXtPxI/VOU8KolkgKI/AAAAAAAAAZM/OOo171TgP-Y/s1600/4.png" width="400" /></a></div>
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<span style="color: blue; font-size: 14pt; line-height: 150%;">5. <span style="color: blue;"><a href="http://queenscollegelagos.com/">Queens College, for Girls </a> <a href="http://queenscollegelagos.com/">(Lagos)</a></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<a href="http://4.bp.blogspot.com/-yjX5mNL_B7Q/VcvbxTbmNcI/AAAAAAAAAv4/VHtYGyj6HdM/s1600/QC.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://4.bp.blogspot.com/-yjX5mNL_B7Q/VcvbxTbmNcI/AAAAAAAAAv4/VHtYGyj6HdM/s400/QC.jpg" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.atlantic-hall.net/about.htm"><span style="color: blue; font-size: 14pt; line-height: 115%;">6. Atlantic Hall School (Lagos)</span></a></span><br />
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<a href="http://3.bp.blogspot.com/-FFY5cgZQdYQ/VOVBYlHqETI/AAAAAAAAAac/cfC_eQdk30U/s1600/6.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="301" src="https://3.bp.blogspot.com/-FFY5cgZQdYQ/VOVBYlHqETI/AAAAAAAAAac/cfC_eQdk30U/s1600/6.png" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14pt; line-height: 115%;">7. </span></a></span><span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14pt; line-height: 115%;">Vivian Fowler Memorial College for Girls (Lagos)</span></a></span><span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14pt; line-height: 115%;"></span></a></span><br />
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<a href="http://2.bp.blogspot.com/-G2ImOG3zJKQ/VOVBaHHXosI/AAAAAAAAAak/jCYdJAAdTkk/s1600/7.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="271" src="https://2.bp.blogspot.com/-G2ImOG3zJKQ/VOVBaHHXosI/AAAAAAAAAak/jCYdJAAdTkk/s1600/7.png" width="400" /></a></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">8. <span style="font-size: 7pt; font-stretch: normal;"> </span></span></span><a href="http://www.olashoreschool.com/"><span style="color: blue; font-size: 14pt; line-height: 150%;">Olashore International School (Osun)</span></a><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<a href="http://1.bp.blogspot.com/-QUXSWsRKefg/VOVBb0yXYiI/AAAAAAAAAas/cyOmV1ndvOo/s1600/8.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="218" src="https://1.bp.blogspot.com/-QUXSWsRKefg/VOVBb0yXYiI/AAAAAAAAAas/cyOmV1ndvOo/s1600/8.png" width="400" /></a></div>
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<span style="color: blue; font-size: 14pt; line-height: 150%;">9<a href="http://www.avi-cenna.com/">. Avi-cenna (Lagos)</a></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<a href="http://2.bp.blogspot.com/-RFexMJETwqo/VOVBdI8xr4I/AAAAAAAAAa0/OKGDixeuyQY/s1600/9.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://2.bp.blogspot.com/-RFexMJETwqo/VOVBdI8xr4I/AAAAAAAAAa0/OKGDixeuyQY/s1600/9.png" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.greenspringsschool.com/home"><span style="color: blue; font-size: 14pt; line-height: 115%;">10. Greensprings School (Lagos)</span></a></span><br />
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<a href="http://3.bp.blogspot.com/-FRTlT_tn0Ow/VOVBe7unKSI/AAAAAAAAAa8/SQyt6_vJMpA/s1600/10.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://3.bp.blogspot.com/-FRTlT_tn0Ow/VOVBe7unKSI/AAAAAAAAAa8/SQyt6_vJMpA/s1600/10.png" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.unilag.edu.ng/pages.php?page=unilag-international-school"><span style="color: blue; font-size: 14pt; line-height: 115%;">11. International School University of Lagos</span></a><a href="http://www.unilag.edu.ng/pages.php?page=unilag-international-school"><span style="color: blue; font-size: 14pt; line-height: 115%;"> "ISL" (Lagos)</span></a></span><br />
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<a href="http://1.bp.blogspot.com/-rYcUrq-QTDg/VOVBgy-D0nI/AAAAAAAAAbE/IpBNrxTzQPM/s1600/11.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="223" src="https://1.bp.blogspot.com/-rYcUrq-QTDg/VOVBgy-D0nI/AAAAAAAAAbE/IpBNrxTzQPM/s1600/11.png" width="400" /></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.coronaschools.org/page/default.asp?title=Home&pid=1"><span style="color: blue; font-size: 14pt; line-height: 115%;">12. Corona Secondary School (Ogun)</span></a></span><br />
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="font-size: 7pt; font-stretch: normal;"></span></span><a href="http://grangeschool.com/"><span style="color: blue; font-size: 14pt; line-height: 150%;">13. Grange School (Lagos)</span></a><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="font-size: 7pt; font-stretch: normal;"></span></span><a href="http://www.whitesands.org.ng/"><span style="color: blue; font-size: 14pt; line-height: 150%;">14.</span><span style="color: blue; font-size: 14pt; line-height: 150%;"></span></a><a href="http://www.whitesands.org.ng/"><span style="color: blue; font-size: 14pt; line-height: 150%;">Whitesands School For Boys (Lagos)</span></a><span style="color: blue; font-size: 14pt; line-height: 150%;"></span></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="font-size: 7pt; font-stretch: normal;"></span></span><a href="http://www.chrislandschools.com/school/index.php/en/"><span style="color: blue; font-size: 14pt; line-height: 150%;">15. Chrisland college (Lagos)</span></a><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<a href="https://www.facebook.com/pages/Dority-International-Secondary-School-Aba-Abia-State-Nigeria/112071255478440">16. Dority International Secondary School (Aba)</a><br />
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<a href="http://go.netoye.com/search-web/lang-en/q-citizen+college+lagos"><span style="color: blue; font-size: 14pt; line-height: 150%;">20. Citicoll Academy (Lagos)</span></a></div>
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<span face=""calibri" , "sans-serif"" style="font-size: 11pt; line-height: 115%;"><a href="http://www.lagoonschool.com.ng/index.php?option=com_content&view=article&id=51&Itemid=62"><span style="color: blue; font-size: 14pt; line-height: 115%;">21. Lagoon Secondary School For Girls (Lagos)</span></a></span><br />
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;">Last Updated: 2nd <span face=""calibri" , sans-serif">April</span>, 2017</span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/best-20-primary-schools-in-nigeria.html" target="_blank">Click Here for the list of Best 20 Primary School in Nigeria</a><o:p></o:p></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/the-most-expensive-secondary-school-in.html" target="_blank">CLICK HERE for the list of the Most Expensive Secondary School in Nigeria</a> <o:p></o:p></span></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com3tag:blogger.com,1999:blog-2988165161782924599.post-16734282902666784862015-03-11T19:01:00.002+01:002022-11-16T21:34:34.744+01:00FREE POST JAMB PAST QUESTIONS FOR NIGERIA SCHOOLS<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Solve the 14 questions Below and score your self with the answers provided</span><br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Time: 10 Minutes</span><br />
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Wanna Get over 2000 Free Past Questions and Answers for your school?</span><br />
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">You can do so in these 2 easy steps</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1. Send me a mail to ademolavictordamilola@gmail.com</span><br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2. Type in the following as content of the mail;</span><br />
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Name of School (You're writing Post Utme)</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Course of Study and </span><span style="font-family: "calibri" , sans-serif; line-height: 150%;">Email Address </span></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14pt; line-height: 28px;">E.G School, Medcine, SarahIbh@yahoo.com</span></i><br />
<i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14pt; line-height: 28px;"><br /></span></i></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">And you will
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<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">ENGLISH</span></b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
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<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">READ THIS PASSAGE CAREFULLY</span></b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Over the
years. Time series forecasting has been in existence to make timely decision in
the face of uncertainty about the future. The making of forecast is an
essential aspect of our life. Basically, all of the forecasting work or the
premise that if we can predict that the future will be like we can modify our
behaviors or the behavior of the system for better position.</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">ANSWER THE
FOLLOWING QUESTIONS.</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1. From the
passage. We gather that forecasting is</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) New
science</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) An old
science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) An
unknown science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) A future
science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2.
Forecasting become necessary because of</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) The need
to make timely decisions</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) Its
importance to our life</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c)
Unpredictability of man’s nature</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) Fear of
unknown</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3. The
expression “over the years” in the passage above is an example of</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a)
Adjectival phrase</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b)
Adjectival clause</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) Noun
phrase</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d)
Adverbial phrase</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4. According
to the passage, if forecasting helps to deal with an uncertainty future, it can
best be described as</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) An
intervention science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) A
preventive science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) A
corrective science</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d)
Diagnostic science</span></div>
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<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Get
Questions like this sent to you for effective preparation for Post UTME in 2015</span></b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
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<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Read the
following passage and answer the question that follows</span></b></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">A green
desire perfumed memories, a leafy longing by my under feet to this forest to a
thousand wonders. A green desire for this petaled umbrella of simple stars and
compound suns. Suddenly,so the sky is free and high.</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">5. The
scenario the passage above suggest</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) A busy
street</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) An
unfolding tragedy</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) An
agrarian environment</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) A school
set-up</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">6. The last
line of the text hits at</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) A raging
storm</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) An
impending rain</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) A very
tall tree</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) A
thunderous cloud</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">7. The
expression “petaled umbrella” in the passage means</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) High
colored canopy</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) Dense
forest foliage</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) A kingly
umbrella</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) A nice –
looking cap</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">8. According
to the passage, the writer finds himself at the scene he described out of</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a)
Curiosity</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b)
Compulsion</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) Feeling</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) Memory</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">9. An
appropriate title for the passage suggest</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a)
Celebration</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) Memories</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) Forest
tunes</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) Nature’s
echoes</span></div>
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<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Choose the
right option that best completes each of the following</span></b></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">10. He
didn’t know anything about business, so starting his own was</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) A leap
into the cloud</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) A leap
in the dark</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) A leap
into the ocean</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) all of
the above</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">11. I like
the way he criticizes everybody. It really rattles</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a ) my back</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) My bones</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) My heart</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) My cage</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">12. When her
business crashes. She had to pick up……………and start again</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) The
fragment</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) The
losses</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) The
pieces</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) The
stones.</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">13. She felt
really bad when she realized that she had lost her watch. It wasn’t expensive
but it had sentimental</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) Value</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) Price</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c) Cost</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) Expense</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">14. I used
to go to church under false………….. I never wanted to go but my mother made me.</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(a) Agreement</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(b) Feeling</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(c)
Pretenses</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(d) Facade</span></div>
<div style="line-height: 150%;">
Answers Below<br />
<br />
<div style="line-height: 150%;">
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Wanna Get
over 2000 Past Questions and Answers for your school?</span><br />
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">You can do
so in these 2 easy steps</span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1. </span><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Pay a sum
of #1000 only to</span></span></span><br />
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Account no:
0117974475 </span></div>
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<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Account
Name: Ademola Victor</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Bank: GTBank</span><br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">OR</span><br />
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Account no:
0691477967</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Account
Name: Ademola Victor</span></div>
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Bank: Access Bank</span><br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">(ATM Transfer is also possible)</span></div>
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2. Send in
your Full Name (The one you paid with)</span></span><br />
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Name of
School (You're writing Post Utme)</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Course of
Study and</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Email
Address to</span><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> 09096958394 (Text message)</span><br />
<div style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14.0pt; line-height: 150%;">E.G Malik Ade, School, Medcine,
SarahIbh@yahoo.com</span></i></div>
</div>
</div>
<div style="line-height: 150%;">
<div style="line-height: 150%;">
<br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">And you will
receive the Post UTME Past Questions and
Answers for your school within few hours. You can decide to print the
questions with a printer at home or in a cyber cafe or study it on your
phone or laptop.</span> (The payment is for the past questions, data
used to send the past questions and the little work I've put into
compiling this). Thanks. </div>
<br /></div>
Note: If you don't
have an email account you'll need to open one as it will be necessary for
you during your admission process, in school and after school.</div>
</div>
<br />
<b><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">ANSWER KEY</span></b></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1. B</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2. D</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">3. C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">4 . C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">5. C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">6. C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">7. B</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">8. D</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">9. D</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">10. C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">11. B</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">12. C</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">13. A</span></div>
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">14. C</span></div>
<br />
<br />
<div style="line-height: 150%;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14.0pt; line-height: 150%;">You Can Print or Save This Page</span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></b></div>
<div style="line-height: 150%;">
<br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><br /></span>
<div style="line-height: 24px;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">You can do so in these 2 easy steps</span></div>
<div style="line-height: 24px;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1. Send me a mail to ademolavictordamilola@gmail.com</span><br />
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">2. Type in the following as content of the mail;</span><br />
<div style="line-height: 24px;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Name of School (You're writing Post Utme)</span></div>
<div style="line-height: 24px;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Course of Study and </span><span style="font-family: "calibri" , sans-serif; line-height: 24px;">Email Address </span></div>
<div style="line-height: 24px;">
<div style="line-height: 24px;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14pt; line-height: 28px;">E.G School, Medcine, SarahIbh@yahoo.com</span></i></div>
</div>
</div>
<div style="line-height: 150%;">
<div style="line-height: 150%;">
<div style="line-height: 150%;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: "calibri" , "sans-serif"; font-size: 14pt; line-height: 28px;"><br /></span></i></div>
</div>
</div>
<div style="line-height: 150%;">
<div style="line-height: 150%;">
<span style="font-family: "calibri" , "sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">And you will receive the Post UTME Past Questions and Answers for your school within few hours. You can decide to print the questions with a printer at home or in a cyber cafe or study it on your phone or laptop.</span> </div>
<br /></div>
Note: If you don't have an email account you'll need to open one as it will be necessary for you during your admission process, in school and after school.</div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com60tag:blogger.com,1999:blog-2988165161782924599.post-91065134353876153872015-02-21T02:32:00.003+01:002022-11-16T21:33:44.163+01:00BEST 20 PRIMARY SCHOOLS IN NIGERIA<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">These schools have been sorted out as outstanding
among other primary schools in Nigeria. Criteria for selection includes facilities and
equipment availability for teaching and learning, teaching staffs quality,
teachers willingness to teach, teachers mastery of subject, student-teacher
ratio, sports and fitness activities, school environment, students performance in external
examinations and competitions. </span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-XWN6wePG7wY/VOfiUOL1-AI/AAAAAAAAAeE/klE8JwXTQ_s/s1600/10.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="216" src="https://4.bp.blogspot.com/-XWN6wePG7wY/VOfiUOL1-AI/AAAAAAAAAeE/klE8JwXTQ_s/s1600/10.png" width="400" /></a></div>
<br />
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">To view the schools' website, click on the school name below:</span><br />
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<a href="http://www.aislagos.org/"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">1.<span style="font: 7pt "Times New Roman";"> </span></span></span></a><span style="font-size: x-large;"><a href="http://www.aislagos.org/">American International School, Lagos (AISL) </a></span><span style="color: blue;"> </span></div>
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International School, Abuja (AISA)</span></a></span><span style="color: blue; font-size: 14pt; line-height: 150%;"> </span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">4.<span style="font: 7pt "Times New Roman";"> </span></span></span><a href="http://www.stsavioursschikoyi.org/page/default.asp?title=Home&pid=1" style="font-size: 18.6667px; text-indent: -24px;" target="_blank">ST Saviours School (Lagos) </a><span style="font-size: 18.6667px; text-indent: -24px;"> </span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">5.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://lbis.org/academics/#Primary" target="_blank">Lead British
International School (Abuja) </a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">6.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 150%;"><a href="http://www.coronaschools.org/page/default.asp?title=Home&pid=1"><span style="mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Corona School (Ogun) </span></a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">7.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="color: blue; font-size: 14pt; line-height: 150%;"><a href="http://grangeschool.com/">Grange School (Lagos)</a> </span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">8.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://tcisabuja-edu.org/" target="_blank">Centagon School (Abuja)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">9.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.loralintlschools.com.ng/" target="_blank">Loral International
School (Lagos)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-bottom: 0in; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">10.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.vconnect.com/christ-assembly-nursery-and-primary-school-ajeromi_ifelodun-lagos_b57940" target="_blank">Christ Assembly Primary School(Lagos) </a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">11.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.cislagos.org/" target="_blank">Children's
International School (Lagos)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">12.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://adraointernationalschool.net/" target="_blank">ADRAO International School (Lagos)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">13.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.el-aminschool.com/" target="_blank">El-Amin International School (Niger)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">14.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.regentschoolabuja.com/" target="_blank">Regent British School (Abuja)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">15.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://pacesettersacademy.com/index.php/en/">PaceSetters Academy (Abuja)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">16.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://greenoakinternational.org/" target="_blank">Greennoak International School (Rivers)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">17.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.lagosstate.gov.ng/entities.php?k=215" target="_blank">Lagos
State Model Primary School (Lagos) </a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">18.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.nticnigeria.com/contact-us.html">Nigerian
Turkish International College (Abuja)</a></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">19.<span style="font: 7pt "Times New Roman";"> </span></span></span><span style="font-size: 18.6667px; text-indent: -0.25in;"><span style="color: #0000ee;"><u><a href="https://www.beretonmontessori.com/" target="_blank">Bereton Montessori Nursery and Primary School (Rivers State)</a></u></span></span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: 0.25in; mso-add-space: auto; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-indent: -0.25in;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">20.<span style="font: 7pt "Times New Roman";">
</span></span></span><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://www.hillcrestschool.net/">HillCrest
School (Jos)</a></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com.ng/2014/06/top-25-best-secondary-schools-in-nigeria.html" target="_blank">Click Here for the list of Best 25 Secondary School in Nigeria</a><o:p></o:p></span></div>
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/the-most-expensive-secondary-school-in.html" target="_blank">CLICK HERE for the list of the Most Expensive Secondary School in Nigeria</a> </span></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com17tag:blogger.com,1999:blog-2988165161782924599.post-42847959116647959082015-02-21T01:14:00.002+01:002022-11-16T21:35:01.420+01:00LIST OF EXPENSIVE SCHOOLS IN NIGERIA (OVER #5 MILLION FEES)<div dir="ltr" style="text-align: left;" trbidi="on">
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">1. American International School Lagos (AISL)</span></b></div>
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.aislagos.org/"><span style="color: blue;">http://www.aislagos.org/</span></a></span></b></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Grades
Pre-School through Grade 12</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Application
Fee (one time only, payable upon submitting application) $620</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Registration
Fee (one time only, payable upon admission) $12,389</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Capital
Improvement Fee (Yearly) $2,816</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre
K 3 Program $15,610 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre
K 4 Program $15,610 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">K
- 5 (Elementary School) $18,606 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">6th
- 8th (Middle School) $24,101 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">9th
- 12th (High School) $27,638 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Special
Assessment Fee $9,010</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">English
Language Learners (ELL) $5,946</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Student
Support $5,946</span></li>
</ul>
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly fees is around <span style="color: black;">N5.5 Million</span></span></div>
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">2. Grange High School</span></b></div>
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.grangeschool.com/"><span style="color: blue;">http://www.grangeschool.com</span></a>/</span></b></div>
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<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
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<b><span style="color: black; font-size: 14pt; line-height: 150%;">Registration Fee:</span></b></div>
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<span style="color: black; font-size: 14pt; line-height: 150%;">Registration fee is a one off
non-refundable payment</span></div>
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<b><span style="color: black; font-size: 14pt; line-height: 150%;">Development Fee:</span></b></div>
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<span style="color: black; font-size: 14pt; line-height: 150%;">Development fee; A development fee
contribution of N500,000 in a one-off payment required for all pupils in
Reception and Year 7 and is non-refundable.</span></div>
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<span style="color: black; font-size: 14pt; line-height: 150%;">This payment is also required by all
students joining us at midstream.</span></div>
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<b><span style="color: black; font-size: 14pt; line-height: 150%;">Annual Tuition:</span></b></div>
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<span style="color: black; font-size: 14pt; line-height: 150%;">(fees include book rental); This is
non-refundable. Fees are invoiced Termly. However, fees for Yrs 6, 9,and 11 are
invoiced biannually. The range is around N4 Million</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly
fees is around <span style="color: black;">N4.5 Million</span></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-dAEtzZ1iSt4/VOfgaJEf49I/AAAAAAAAAd8/aBS81008LcQ/s1600/13.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="https://4.bp.blogspot.com/-dAEtzZ1iSt4/VOfgaJEf49I/AAAAAAAAAd8/aBS81008LcQ/s1600/13.png" width="640" /></a></div>
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<br /></div>
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">3. American International School Abuja (AISA)</span></b></div>
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<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.aisabuja.com/" target="_blank"><span style="color: blue;">http://www.aisabuja.com/ </span></a></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
<table border="0" cellpadding="0" class="MsoNormalTable" style="mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184; width: 100%px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Grade</span></b></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Per Year</span></b></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Per Semester</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Preschool</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$7,500.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$3,750.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre-Kindergarten</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,500.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$4,250.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kindergarten</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$14,000.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$7,000.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">1st – 2nd Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$17,066.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,533.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">3rd – 5th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$17,066.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,533.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">6th – 8th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$18,338.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$9,169.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7; mso-yfti-lastrow: yes;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">9th – 12th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$20,458.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$10,229.00</span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly fees is around <span style="color: black;">N4.3 Million</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8Myk58HD55I/VOfgXMs2OlI/AAAAAAAAAd0/b3YtAM7NbQ8/s1600/2.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://4.bp.blogspot.com/-8Myk58HD55I/VOfgXMs2OlI/AAAAAAAAAd0/b3YtAM7NbQ8/s1600/2.png" width="640" /></a></div>
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span><br />
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">
4. British International School, Lagos – N4.2 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span><br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">5. Lekki British International High School, Lagos – N4
million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">6. Day Waterman College, Abeokuta – N3.7 million per
annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">7. Whiteplains British School, Abuja – N3.6 million
per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">8. Greensprings School – N3.185 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">9. Meadow Hall, Lagos – N3 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">10. Loyola Jesuit, Abuja – N2.8 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">11. Hillcrest School, Jos– N2.65 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">12. Corona Secondary School, Agbara – N2.55million per
annum</span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/best-20-primary-schools-in-nigeria.html" target="_blank">Click Here for the list of Best 20 Primary School in Nigeria</a><o:p></o:p></span></div>
<div style="line-height: 18.4px; margin: 0in 0in 0.0001pt;">
<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/the-most-expensive-secondary-school-in.html" target="_blank">CLICK HERE for the list of the Most Expensive Secondary School in Nigeria</a> <o:p></o:p></span></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-18797962543868979892015-02-19T04:00:00.002+01:002022-11-16T21:35:17.467+01:0012 MOST EXPENSIVE SECONDARY SCHOOL IN NIGERIA (You might not Believe this)<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">1. American International School Lagos (AISL)</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.aislagos.org/"><span style="color: blue;">http://www.aislagos.org/</span></a></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Grades
Pre-School through Grade 12</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Application
Fee (one time only, payable upon submitting application) $620</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Registration
Fee (one time only, payable upon admission) $12,389</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Capital
Improvement Fee (Yearly) $2,816</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre
K 3 Program $15,610 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre
K 4 Program $15,610 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">K
- 5 (Elementary School) $18,606 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">6th
- 8th (Middle School) $24,101 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">9th
- 12th (High School) $27,638 </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Special
Assessment Fee $9,010</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">English
Language Learners (ELL) $5,946</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Student
Support $5,946</span></li>
</ul>
<div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly fees is around <span style="color: black;">N5.5 Million</span></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-JUL3qg18-NQ/VOfgVjdn1eI/AAAAAAAAAdo/r0rFDMSJzHY/s1600/1.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="https://3.bp.blogspot.com/-JUL3qg18-NQ/VOfgVjdn1eI/AAAAAAAAAdo/r0rFDMSJzHY/s1600/1.png" width="640" /></a></div>
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">2. Grange High School</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.grangeschool.com/"><span style="color: blue;">http://www.grangeschool.com</span></a>/</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="color: black; font-size: 14pt; line-height: 150%;">Registration Fee:</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="color: black; font-size: 14pt; line-height: 150%;">Registration fee is a one off
non-refundable payment</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="color: black; font-size: 14pt; line-height: 150%;">Development Fee:</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="color: black; font-size: 14pt; line-height: 150%;">Development fee; A development fee
contribution of N500,000 in a one-off payment required for all pupils in
Reception and Year 7 and is non-refundable.</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="color: black; font-size: 14pt; line-height: 150%;">This payment is also required by all
students joining us at midstream.</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="color: black; font-size: 14pt; line-height: 150%;">Annual Tuition:</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="color: black; font-size: 14pt; line-height: 150%;">(fees include book rental); This is
non-refundable. Fees are invoiced Termly. However, fees for Yrs 6, 9,and 11 are
invoiced biannually. The range is around N4 Million</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly
fees is around <span style="color: black;">N4.5 Million</span></span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-dAEtzZ1iSt4/VOfgaJEf49I/AAAAAAAAAd8/aBS81008LcQ/s1600/13.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="284" src="https://4.bp.blogspot.com/-dAEtzZ1iSt4/VOfgaJEf49I/AAAAAAAAAd8/aBS81008LcQ/s1600/13.png" width="640" /></a></div>
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">3. American International School Abuja (AISA)</span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Website: <a href="http://www.aisabuja.com/" target="_blank"><span style="color: blue;">http://www.aisabuja.com/ </span></a></span></b></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Approved Fee Schedule for 2014-2015</span></div>
<table border="0" cellpadding="0" class="MsoNormalTable" style="mso-cellspacing: 1.5pt; mso-yfti-tbllook: 1184; width: 100%px;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Grade</span></b></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Per Year</span></b></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Per Semester</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Preschool</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$7,500.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$3,750.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Pre-Kindergarten</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,500.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$4,250.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kindergarten</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$14,000.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$7,000.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">1st – 2nd Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$17,066.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,533.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">3rd – 5th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$17,066.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$8,533.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">6th – 8th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$18,338.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$9,169.00</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7; mso-yfti-lastrow: yes;">
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">9th – 12th Grade</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$20,458.00</span></div>
</td>
<td style="padding: 0.75pt;"><div class="MsoNormal" style="line-height: 150%; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 14pt; line-height: 150%; mso-bidi-font-family: Arial; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">$10,229.00</span></div>
</td>
</tr>
</tbody></table>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">On Average the yearly fees is around <span style="color: black;">N4.3 Million</span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-8Myk58HD55I/VOfgXMs2OlI/AAAAAAAAAd0/b3YtAM7NbQ8/s1600/2.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="146" src="https://4.bp.blogspot.com/-8Myk58HD55I/VOfgXMs2OlI/AAAAAAAAAd0/b3YtAM7NbQ8/s1600/2.png" width="640" /></a></div>
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">
4. British International School, Lagos – N4.2 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span><br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">5. Lekki British International High School, Lagos – N4
million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
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<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">6. Day Waterman College, Abeokuta – N3.7 million per
annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
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<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">7. Whiteplains British School, Abuja – N3.6 million
per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">8. Greensprings School – N3.185 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
</span></span>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">9. Meadow Hall, Lagos – N3 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">10. Loyola Jesuit, Abuja – N2.8 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">11. Hillcrest School, Jos– N2.65 million per annum</span></b></span></span><br />
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;"> </span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"><b style="mso-bidi-font-weight: normal;"><span style="font-size: 16pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">12. Corona Secondary School, Agbara – N2.55million per
annum</span></b></span></span></div>
<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;">
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<span style="font-size: 20pt; line-height: 150%; mso-bidi-font-family: Arial; mso-bidi-font-size: 14.0pt; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: black;"> </span></span></div><div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;"><div style="line-height: 18.4px; margin: 0in 0in 0.0001pt;">
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<span face=""calibri" , sans-serif" style="font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/best-20-primary-schools-in-nigeria.html" target="_blank">Click Here for the list of Best 20 Primary School in Nigeria</a><o:p></o:p></span></div>
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<a href="http://vicadeworks.blogspot.com.ng/2014/06/top-25-best-secondary-schools-in-nigeria.html" style="font-family: calibri, sans-serif; font-size: 19px; line-height: 21.4667px;" target="_blank">Click Here for the list of Best 25 Secondary School in Nigeria</a></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com6tag:blogger.com,1999:blog-2988165161782924599.post-67667771107609839072015-02-17T03:00:00.002+01:002015-02-17T03:00:12.495+01:00Plain Water Role on Blood Pressure<div dir="ltr" style="text-align: left;" trbidi="on">
Name a drink that can make you more alert for late-night studying,
prevent you from fainting after giving blood, and even promote a teensy
bit of weight loss.
<br />
Chances are you didn't say water. But that's the right answer.<br />
Researchers at Vanderbilt University Medical Center have shown that
ordinary water — without any additives — does more than just quench
thirst. It has some other unexpected, physiological effects. It
increases the activity of the sympathetic — fight or flight — nervous
system, which raises alertness, blood pressure and energy expenditure.<br />
David Robertson, M.D., and colleagues first observed water's curious
ability to increase blood pressure about 10 years ago, in patients who
had lost their baroreflexes — the system that keeps blood pressure
within a normal range.<br />
The observation came as a complete surprise, said Robertson, professor of Medicine, Pharmacology and Neurology.<br />
“We had to unlearn the idea that water had no effect on blood
pressure, which is what all medical students had been told until the
last couple of years.”<br />
Although water does not significantly raise blood pressure in healthy
young subjects with intact baroreflexes, the investigators found that
it does increase sympathetic nervous system activity and constrict blood
vessels (which prevents pooling of blood in the extremities).<br />
These findings prompted the American Red Cross to conduct a study of
water drinking as a method for reducing fainting responses. The study
found that drinking 16 ounces of water before blood donation reduced the
fainting response by 20 percent.<br />
“This response to water may turn out to be very important for
retaining blood donors,” Robertson said. “If you pass out after giving
blood, you pretty much never give blood again. If we can reduce fainting
by 20 percent, we can reduce the unpleasantness of passing out and
really bolster the number of people who can continue to be blood
donors.”<br />
Julia McHugh, a student in Vanderbilt University School of Medicine's
Medical Scientist Training Program, tackled the questions of where
water is acting, and how, in a series of studies in mice.<br />
The team's latest findings are reported in the June issue of the journal <i><a href="http://hyper.ahajournals.org/cgi/content/abstract/55/6/1438">Hypertension</a></i>.<br />
McHugh and colleagues found that water introduced directly into the
stomach or duodenum (the first part of the small intestine) raised blood
pressure, which ruled out an oral or esophageal mechanism for the
response. They also tested a similar volume of saline (salt-containing
solution). This did not raise blood pressure, which suggested that
stretch of the tissues was not part of the mechanism and that perhaps
water's lack of salt might be important.<br />
The investigators ultimately determined that water dilutes the plasma
in the blood vessels leading away from the duodenum and that this
short-lived reduction in salt concentration (hypo-osmolality) is
responsible for water's blood pressure-raising (pressor) effect. They
implicated a protein called Trpv4 in the mechanism: mice lacking the
Trpv4 gene did not have a pressor response to water.<br />
While it is clear that water evokes a pressor response, the normal role for this physiological system is not certain.<br />
Because it raises sympathetic nervous system activity — and
consequently energy expenditure — it does promote weight loss, Robertson
said.<br />
“I calculated it might be as much as five pounds a year if you drank
three 16 ounce glasses of water a day and nothing else changed. This is
not going to be the answer to the weight problem in the United States,
but it's interesting that activation of the sympathetic system is enough
to do that.”<br />
McHugh said she found it fascinating that mice and humans share “such
a primitive system, and yet we don't know why it's there or what
beneficial effects it might have.”<br />
The newly discovered system and its molecular mediators — such as
Trpv4 — may be targets for blood pressure regulation, particularly in
situations of low blood pressure and fainting, the investigators said.
The findings also suggest that investigators who use water as a control
substance (a “non-drug”) in studies may need to take water's pressor
effects into account.<br />
Robertson is the Elton Yates Professor of Autonomic Disorders. The
National Institutes of Health provided funding for the research.</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-79957975369817433052015-02-15T18:43:00.001+01:002015-02-19T03:33:42.655+01:00STANDARD (VERY GOOD) SCHOOLS IN NIGERIA<div dir="ltr" style="text-align: left;" trbidi="on">
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Several
locations</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Nigerian_Turkish_International_Colleges" title="Nigerian Turkish International Colleges"><span style="color: blue;">Nigerian
Turkish International Colleges</span></a> (locations in <a href="http://www.ntic.edu.ng/" target="_blank">Abuja</a>, <a href="http://www.ntic.edu.ng/" target="_blank">Kano</a>,
<a href="http://www.ntic.edu.ng/" target="_blank">Kaduna</a> and <a href="http://www.ntic.edu.ng/" target="_blank">Lagos)</a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo14; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">American International School (<a href="http://www.aislagos.org/" target="_blank">Lagos</a> and <a href="http://www.aislagos.org/" target="_blank">Abuja</a>)</span></li>
</ol>
<br />
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Abuja
Federal Capital Territory</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Bristol_Academy,_Abuja" title="Bristol Academy, Abuja"><span style="color: blue;">Bristol Academy</span></a><span style="color: blue;"> </span></span></li>
<li id="yui_3_15_0_1_1401577719716_733" style="border: 0px none; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: red; font-size: large;"><a href="http://www.capitalscience.net/" target="_blank">Capital Science Academy (Abuja)</a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Kuje_Science_Primary_School" title="Kuje Science Primary School"><span style="color: blue;">Kuje Science
Primary School</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Ladela_Secondary_School,_Abuja" title="Ladela Secondary School, Abuja"><span style="color: blue;">Ladela
Secondary School, Abuja</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Loyola_Jesuit_College" title="Loyola Jesuit College"><span style="color: blue;">Loyola Jesuit
College</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Olumawu_Basic_Education_School" title="Olumawu Basic Education School"><span style="color: blue;">Olumawu
Basic Education School</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l12 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/School_for_the_Gifted" title="School for the Gifted"><span style="color: blue;">School for the
Gifted</span></a>, Gwagwalada</span></li>
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Abia State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l9 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Government_College_Umuahia" title="Government College Umuahia"><span style="color: blue;">Government
College Umuahia</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l9 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Marist_Brothers%27_Juniorate,_Uturu" title="Marist Brothers' Juniorate, Uturu"><span style="color: blue;">Marist
Brothers' Juniorate, Uturu</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l9 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red; font-size: large;"><a href="https://www.facebook.com/pages/Dority-International-Secondary-School-Aba-Abia-State-Nigeria/112071255478440" target="_blank">Dority International Secondary School (Aba)</a></span> </span></span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Akwa Ibom
State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l11 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Federal_Government_College_Ikot_Ekpene" title="Federal Government College Ikot Ekpene"><span style="color: blue;">Federal
Government College Ikot Ekpene</span></a>, <a href="http://en.wikipedia.org/wiki/Ikot_Ekpene" title="Ikot Ekpene"><span style="color: blue;">Ikot Ekpene</span></a></span></li>
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Anambra
State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l7 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Christ_the_King_College,_Onitsha" title="Christ the King College, Onitsha"><span style="color: blue;">Christ
the King College, Onitsha</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l7 level1 lfo4; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Grundtvig_International_Secondary_School" title="Grundtvig International Secondary School"><span style="color: blue;">Grundtvig
International Secondary School</span></a>, Oba</span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Cross River
State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo5; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Surefoot_American_International_School" title="Surefoot American International School"><span style="color: blue;">Surefoot
American International School</span></a>, Calabar</span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Ebonyi State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l8 level1 lfo6; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Government_Secondary_School,_Afikpo" title="Government Secondary School, Afikpo"><span style="color: blue;">Government
Secondary School, Afikpo</span></a></span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Edo State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l10 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Emotan_Preparatory_School" title="Emotan Preparatory School"><span style="color: blue;">Emotan
Preparatory School</span></a>, Benin City</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l10 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Nosakhare_Model_Educational_Centre" title="Nosakhare Model Educational Centre"><span style="color: blue;">Nosakhare
Model Educational Centre</span></a>, Benin City</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l10 level1 lfo7; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/University_Preparatory_Secondary_School" title="University Preparatory Secondary School"><span style="color: blue;">University
Preparatory Secondary School</span></a>, Benin City</span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Imo State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l6 level1 lfo8; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Ray_Jacobs_Boarding_School" title="Ray Jacobs Boarding School"><span style="color: blue;">Ray Jacobs
Boarding School</span></a>, Mgbidi</span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kaduna State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo9; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Barewa_College" title="Barewa College"><span style="color: blue;">Barewa College</span></a>,
<a href="http://en.wikipedia.org/wiki/Zaria" title="Zaria"><span style="color: blue;">Zaria</span></a></span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kano State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l4 level1 lfo10; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Dawakin_Tofa_Science_College" title="Dawakin Tofa Science College"><span style="color: blue;">Dawakin Tofa
Science College</span></a></span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Kwara State</span></b><br />
<span style="font-size: large;"><br /></span>
<span style="font-size: large;"><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> </span></b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">1.</span><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> </span></b><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: red;"><a href="http://www.adesoyecollege.org/" target="_blank">Adesoye College (Kwara)</a></span> </span></b></span><br />
<br />
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Lagos State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Apata_Memorial_High_School" title="Apata Memorial High School"><span style="color: blue;">Apata Memorial
High School</span></a>, Ireakari Estate, Isolo, Lagos</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Atlantic_Hall" title="Atlantic Hall"><span style="color: blue;">Atlantic Hall</span></a>,
Poka Epe Lagos</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: xx-small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: red; font-size: large;"><a href="http://www.avi-cenna.com/" target="_blank">Avi-cenna (Lagos)</a></span> </span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: large;"><a href="http://www.bisnigeria.org/" target="_blank"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">British International School</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/CMS_Grammar_School,_Lagos" title="CMS Grammar School, Lagos"><span style="color: blue;">CMS Grammar
School, Lagos</span></a></span></li>
<li style="border: 0px none; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: red; font-size: large;"><a href="http://www.chrislandschools.com/school/index.php/en/" target="_blank">Chrisland college (Lagos)</a></span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: xx-small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: red; font-size: large;"><a href="http://go.netoye.com/search-web/lang-en/q-citizen+college+lagos" target="_blank">Citicoll Academy (Lagos)</a></span> </span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="font-size: large;"><a href="http://www.vconnect.com/citizens-comprehensive-college-shomolu-lagos_b59954" target="_blank">Citizens College (Temu-Epe Lagos)</a></span><span style="color: blue;"> </span></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/D-Ivy_College" title="D-Ivy College"><span style="color: blue;">D-Ivy College</span></a>,
Ikeja Lagos</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Ebun_Oluwa_Pro_Veritas" title="Ebun Oluwa Pro Veritas"><span style="color: blue;">Ebun Pro Veritas
International School</span></a>, Oregun, Ikeja, Lagos</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Federal_Government_College_Lagos" title="Federal Government College Lagos"><span style="color: blue;">Federal
Government College Lagos</span></a>, Ijanikin, Lagos</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Government_College_Ikorodu" title="Government College Ikorodu"><span style="color: blue;">Government
College Ikorodu</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red;"><a href="http://graceschools.net/" target="_blank">Grace High School (Lagos)</a></span> </span></span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: xx-small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red; font-size: large;"><a href="http://grangeschool.com/" target="_blank">Grange School (Lagos)</a></span> </span></span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red; font-size: large;"><a href="http://www.greenspringsschool.com/home" target="_blank">Greensprings School (Lagos)</a></span> </span></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Igbobi_College" title="Igbobi College"><span style="color: blue;">Igbobi College</span></a>,
Yaba</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/International_School_Lagos" title="International School Lagos"><span style="color: blue;">International
School Lagos</span></a>, University of Lagos, Akoka</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/King%27s_College,_Lagos" title="King's College, Lagos"><span style="color: blue;">King's College,
Lagos</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red; font-size: large;"><a href="http://www.lagoonschool.com.ng/index.php?option=com_content&view=article&id=51&Itemid=62" target="_blank">Lagoon Secondary School For Girls (Lagos)</a></span> </span></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Queen%27s_College,_Lagos" title="Queen's College, Lagos"><span style="color: blue;">Queen's College,
Lagos</span></a>, Yaba</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/St_Gregory%27s_College,_Lagos" title="St Gregory's College, Lagos"><span style="color: blue;">St Gregory's
College</span></a>, South-west Ikoyi, Lagos</span></li>
<li id="yui_3_15_0_1_1401577719716_757" style="border: 0px none; font-family: inherit; font-style: inherit; font-variant: inherit; line-height: inherit; margin: 0px; padding: 0px; vertical-align: baseline;"><span style="color: red; font-size: large;"><a href="http://www.vivianfowlermemorialcollege.com/" target="_blank">Vivian Fowler Memorial College for Girls (Lagos)</a></span></li>
<span style="font-size: large;">
</span>
<li class="MsoNormal" style="line-height: 150%; mso-list: l13 level1 lfo11; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: xx-small; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> </span><span style="color: red; font-size: large;"><a href="http://www.whitesands.org.ng/" target="_blank">Whitesands School For Boys (Lagos)</a></span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Ogun State</span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l5 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Asero_High_School" title="Asero High School"><span style="color: blue;">Asero High School</span></a>,
Asero</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l5 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Comprehensive_High_School,_Aiyetoro" title="Comprehensive High School, Aiyetoro"><span style="color: blue;">Comprehensive
High School, Aiyetoro</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l5 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: blue;"><span style="color: red; font-size: large;"><a href="http://www.coronaschools.org/page/default.asp?title=Home&pid=1" target="_blank">Corona Secondary School (Ogun)</a></span> </span></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l5 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Mayflower_School" title="Mayflower School"><span style="color: blue;">Mayflower School</span></a>,
Ikenne</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l5 level1 lfo12; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Nigerian_Navy_Secondary_School,_Abeokuta" title="Nigerian Navy Secondary School, Abeokuta"><span style="color: blue;">Nigerian
Navy Secondary School</span></a>, Abeokuta</span></li>
</ol>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 2; text-align: justify;">
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Osun State</span></b><br />
<br />
<span style="font-size: small;"><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> </span></b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> <span style="font-size: large;">1.</span></span><span style="font-size: large;"><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"> </span></b></span></span><b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><span style="color: red; font-size: large;"><a href="http://www.olashoreschool.com/" target="_blank">Olashore International School (Osun)</a></span> </span></b><br />
<br />
<b><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;">Rivers State </span></b></div>
<ol start="1" type="1">
<li class="MsoNormal" style="line-height: 150%; mso-list: l3 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Brookstone_School_Secondary" title="Brookstone School Secondary"><span style="color: blue;">Brookstone
School Secondary</span></a>, <a href="http://en.wikipedia.org/wiki/Igwuruta" title="Igwuruta"><span style="color: blue;">Igwuruta</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l3 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Charles_Dale_Memorial_International_School" title="Charles Dale Memorial International School"><span style="color: blue;">Charles Dale Memorial International School</span></a>, Igwuruta</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l3 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Jephthah_Comprehensive_Secondary_School" title="Jephthah Comprehensive Secondary School"><span style="color: blue;">Jephthah
Comprehensive Secondary School</span></a></span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l3 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Niger_Delta_Science_School" title="Niger Delta Science School"><span style="color: blue;">N.D.S.S</span></a>,
Rumuola</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l3 level1 lfo13; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"><a href="http://en.wikipedia.org/wiki/Tantua_International_Group_of_Schools" title="Tantua International Group of Schools"><span style="color: blue;">Tantua
International High School</span></a>, Elekahia Housing Estate</span></li>
</ol>
<br />
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: large;"><a href="http://vicadeworks.blogspot.com/2014/06/top-25-best-secondary-schools-in-nigeria.html" target="_blank">CLICK HERE</a> to view the best school in Nigria </span><br />
<br />
<span style="font-size: large;">If your school is not listed, and you strongly feel it
should be in this list of "<b><span style="font-size: small;">STANDARD (VERY GOOD) SCHOOLS IN NIGERIA</span></b>" kindly
e-mail me via "Vicade18@yahoo.com" stating the Name of your school,
Location, Website (if any), and your reason on why your school should be
included and I will reply you immediately. You can also comment in the
box below by signing up or posting as anonymous. </span><br />
<br />
<span style="font-size: large;">(Note: This List is being edited every month) </span><br />
<span style="font-size: large;">Last Updated: 15th February, 2015 </span><br />
<br />
<span style="font-size: large;">Thanks.</span><br />
<span style="font-size: large;">Ademola Victor Damilola</span><br />
<span style="font-size: large;">WhatsApp: +2348131188898</span><br />
<span style="font-size: large;">BBM: 2B3D45BD</span><br />
<span style="font-size: large;">Twitter: @ademolavictor</span><br />
<br />
<span style="font-size: large;"><b>Reference</b></span><br />
<span style="font-size: large;">Wikipedia (2015). List of Schools in Nigeria. Retrieved from http://en.wikipedia.org/wiki/List_of_schools_in_Nigeria#Lagos_State on the 15th of February, 2015. </span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com1tag:blogger.com,1999:blog-2988165161782924599.post-39536109138508346732015-02-15T13:37:00.000+01:002015-04-14T17:53:39.494+01:00JAMB (UTME) 2015 RESULT IS OUT<div dir="ltr" style="text-align: left;" trbidi="on">
The jamb result is out now, to view <span style="color: #cc0000;"><a href="http://www.jamb.org.ng/postregistrationefacility/ValidatePIN.aspx?id=A68733EA-5C98-4C67-AA86-CF391EFB7D1D" target="_blank">CLICK HERE</a></span>
This years result will pose different problem to people who did not
score up to
200 generally because of the increasing number of student seeking
admission (Except youre going to A Private University or Polytechnic).<br />
<br />
You wanna be a top class student? Message me via Whatsapp on
+2348131188898 to get tips on how to be an outstanding student and get
study reminder from me free of charge.<br />
<br />
Well the highest score for the just concluded utme/jamb has not been
fully known but there has been reports of various high scores like 325,
313, 329 and so on.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.youtube.com/watch?v=xwA5_x0iaIE" target="_blank"><img alt="https://www.youtube.com/watch?v=xwA5_x0iaIE" border="0" src="http://3.bp.blogspot.com/-b77DqKJw-6s/VOCPHlOE7II/AAAAAAAAAXU/GF7JdQ65Ph8/s1600/jamb.png" height="181" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: medium;"> Sample: <i>An Average UTME (JAMB) Result</i></span></div>
<br />
<br />
<br />
<span style="font-size: medium;">Thanks.</span><br />
<span style="font-size: medium;">Ademola Victor Damilola (<a href="http://vicadeworks.blogspot.com/2014/06/vicade.html" target="_blank">Click here</a> to view my profile)</span><br />
<span style="font-size: medium;">Twitter: </span><span style="font-size: small;"><a href="https://twitter.com/ademolavictor" target="_blank">@ademolavictor</a></span><br />
<span style="font-size: medium;">Skype: Victoradem1<span style="color: #674ea7;"><br /></span>
<span style="color: #674ea7;"><span style="color: black;">Instagram:</span></span><b><span style="color: #674ea7;"> </span></b><span style="color: #674ea7;">@victorademola</span> </span><br />
<br />
<br />
<span style="font-size: large;"><b><a href="http://vicadeworks.blogspot.com/2015/03/post-jamb-past-questions-20152016.html" target="_blank">Click Here</a></b></span> to Get over 2000 Post Jamb Past Questions for your School.<br />
<span style="font-size: medium;"><br /></span>
<br />
Kindly comment as ANONYMOUS "if you are not a member of this site" with your JAMB score below. I want your comments.<br />
<br />
<span style="font-size: large;"><b>You can Print or Save this Page </b></span></div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com1tag:blogger.com,1999:blog-2988165161782924599.post-1114451583639791022015-02-15T13:33:00.001+01:002015-04-14T17:53:31.994+01:00CLICK HERE TO VIEW YOUR JAMB (UTME) 2015/2016 RESULT<div dir="ltr" style="text-align: left;" trbidi="on">
The jamb result is out now, to view <span style="color: #cc0000;"><a href="http://www.jamb.org.ng/postregistrationefacility/ValidatePIN.aspx?id=A68733EA-5C98-4C67-AA86-CF391EFB7D1D" target="_blank">CLICK HERE</a></span>
This years result will pose different problem to people who did not
score up to
200 generally because of the increasing number of student seeking
admission (Except youre going to A Private University or Polytechnic).<br />
<br />
<br />
Over 1 Million Nigerians registered for the 2015/2016 UTME Exams but
sadly only about 90,000 will be admitted in Nigeria Universities by the
end of the year. This is only about 11.11%. What happens to the rest?
Will they write another UTME and join the queue next year? This
statistics makes it necessary for you as an individual to study for the
upcoming Post-UTME exams.<br />
<br />
This year's result will pose different problem to people who did not
score up to
200 generally because of the increasing number of student seeking
admission (Except you're going to A Private University or Polytechnic).
Based on the released Jamb result, there have been reports of extremely
high scores like 298, 304, 312 and very low scores of 59, 27, 88.<br />
<br />
<span style="font-size: large;"><b><a href="http://vicadeworks.blogspot.com/2015/03/post-jamb-past-questions-20152016.html" target="_blank">Click Here</a></b></span> to Get over 2000 Post Jamb Past Questions for your School.<br />
<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.youtube.com/watch?v=xwA5_x0iaIE" target="_blank"><img alt="https://www.youtube.com/watch?v=xwA5_x0iaIE" border="0" src="http://3.bp.blogspot.com/-b77DqKJw-6s/VOCPHlOE7II/AAAAAAAAAXU/GF7JdQ65Ph8/s1600/jamb.png" height="181" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: medium;"> Sample: <i>An Average UTME (JAMB) Result</i></span></div>
<br />
<br />
Sign up with
your Google account or e-mail to this site to get latest information
and success tips that will be useful at the university, polytechnic and
college of education.<br />
Kindly comment with your JAMB score below. Thanks<br />
<br />
<br />
<span style="font-size: medium;">Thanks.</span><br />
<span style="font-size: medium;">Ademola Victor Damilola (<a href="http://vicadeworks.blogspot.com/2014/06/vicade.html" target="_blank">Click here</a> to view my profile)</span><br />
<span style="font-size: medium;">Twitter: </span><span style="font-size: small;"><a href="https://twitter.com/ademolavictor" target="_blank">@ademolavictor</a></span><br />
<span style="font-size: medium;">Skype: Victoradem1<span style="color: #674ea7;"><br /></span>
<span style="color: #674ea7;"><span style="color: black;">Instagram:</span></span><b><span style="color: #674ea7;"> </span></b><span style="color: #674ea7;">@victorademola</span> </span><br />
<br />
<br />
<span style="font-size: large;"><b><a href="http://vicadeworks.blogspot.com/2015/03/post-jamb-past-questions-20152016.html" target="_blank">Click Here</a></b></span> to Get over 2000 Post Jamb Past Questions for your School.<br />
<span style="font-size: medium;"><br /></span>
<br />
Kindly comment as ANONYMOUS "if you are not a member of this site" with your JAMB score below. I want your comments.<br />
<br />
<span style="font-size: large;"><b>You can Print or Save this Page </b></span><br />
<span style="font-size: medium;"><br /></span></div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-76751177337867610112015-02-15T13:09:00.001+01:002015-04-14T17:53:51.917+01:00JAMB (UTME) 2015/2016 RESULT IS OUT<div dir="ltr" style="text-align: left;" trbidi="on">
The jamb result is out now, to view <span style="color: #cc0000;"><a href="http://www.jamb.org.ng/postregistrationefacility/ValidatePIN.aspx?id=A68733EA-5C98-4C67-AA86-CF391EFB7D1D" target="_blank">CLICK HERE</a></span>
This years result will pose different problem to people who did not score up to
200 generally because of the increasing number of student seeking admission (Except youre going to A Private University or Polytechnic).<br />
<br />
You wanna be a top class student? Message me via Whatsapp on
+2348131188898 to get tips on how to be an outstanding student and get
study reminder from me free of charge.<br />
<br />
Well the highest score for the just concluded utme/jamb has not been
fully known but there has been reports of various high scores like 325,
313, 329 and so on.<br />
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://www.youtube.com/watch?v=xwA5_x0iaIE" target="_blank"><img alt="https://www.youtube.com/watch?v=xwA5_x0iaIE" border="0" src="http://3.bp.blogspot.com/-b77DqKJw-6s/VOCPHlOE7II/AAAAAAAAAXU/GF7JdQ65Ph8/s1600/jamb.png" height="181" width="320" /></a></div>
<div style="text-align: center;">
<span style="font-size: medium;"> Sample: <i>An Average UTME (JAMB) Result</i></span></div>
<br />
<br />
<br />
<span style="font-size: medium;">Thanks.</span><br />
<span style="font-size: medium;">Ademola Victor Damilola (<a href="http://vicadeworks.blogspot.com/2014/06/vicade.html" target="_blank">Click here</a> to view my profile)</span><br />
<span style="font-size: medium;">Twitter: </span><span style="font-size: small;"><a href="https://twitter.com/ademolavictor" target="_blank">@ademolavictor</a></span><br />
<span style="font-size: medium;">Skype: Victoradem1<span style="color: #674ea7;"><br /></span>
<span style="color: #674ea7;"><span style="color: black;">Instagram:</span></span><b><span style="color: #674ea7;"> </span></b><span style="color: #674ea7;">@victorademola</span> </span><br />
<br />
<br />
<span style="font-size: large;"><b><a href="http://vicadeworks.blogspot.com/2015/03/post-jamb-past-questions-20152016.html" target="_blank">Click Here</a></b></span> to Get over 2000 Post Jamb Past Questions for your School.<br />
<span style="font-size: medium;"><br /></span>
<br />
Kindly comment as ANONYMOUS "if you are not a member of this site" with your JAMB score below. I want your comments.<br />
<br />
<span style="font-size: large;"><b>You can Print or Save this Page </b></span></div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-10901597039642481182015-02-14T23:44:00.001+01:002015-02-14T23:44:12.389+01:00PEER PRESURE AFFECTING PERSONAL HEALTH <div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Peers are
people that a child, adolescent or adult identifies with. A peer can influence,
persuade and coerce you to do certain things or act a certain way in order to
be accepted. Even though often perceived as negative, peer pressure can also
affect a person in a positive manner. Your personal health can improve or
decline depending on how you handle peer pressure.</span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;"><br />
<b style="mso-bidi-font-weight: normal;">1. Pressure to Smoke</b></span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Many teens
have to deal with peer pressure to smoke. Their friends smoke and if they don't
join in the unhealthy behavior, they risk not being accepted. According to the
Teen Help website, 440,000 people in the United States die yearly from
smoke-related diseases. Ninety percent of these people started smoking in their
teens. Regardless of your age, smoking can cause lung cancer and lung disease
and it increases your risk for coronary heart disease and stroke.</span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;"><br />
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">The
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into drinking by their alcohol-drinking peers and adults may feel pressure to
drink during after-work social gatherings. According to the National Institute
on Alcohol Abuse and Alcoholism, consuming alcohol at a young age may affect
brain and organ development and drinking can cause liver damage and liver failure
in people of all ages.</span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;"><br />
<b style="mso-bidi-font-weight: normal;">3. Pressure to Have Sex</b></span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">The peer
pressure to have sex at an early age can increase a teen's stress level.
According to Psychology Today, one in three boys and 23 percent of girls
between the ages of 15 to 17 deal with peer pressure to have sex. If a teenager
has low self-esteem he may be more prone to have sex at an early age. Having
sex too early can trigger emotional problems and physically teens can contract
sexually transmitted diseases and get pregnant.</span></div>
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increases your risk for heart disease, diabetes, stroke and hypertension. If
your diet consists mostly of unhealthy, fatty foods and you are not getting any
exercise, peer pressure can actually help improve your health. If you have one
or more friends that eat a healthy diet and get regular exercise, they may
influence you to do the same. By following their healthy behavior, you can lose
weight. Once you switch to a healthy diet and start exercising, your peers will
cheer you on and motivate you to keep going.</span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-89552841323056921192015-02-14T23:42:00.001+01:002015-02-14T23:42:53.034+01:00IMPORTANCE OF HISTORY OF EDUCATION TO TEACHERS IN TRANING<div dir="ltr" style="text-align: left;" trbidi="on">
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<br />
<div class="MsoListParagraphCxSpFirst" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">The study
of history of education helps teachers in training to appreciate the various
aspects of their past educational process so as to link them to the present;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It enables
teachers in training to know what type of education we had and the purpose it
served in the past;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It gives
teachers in training the opportunity of knowing our past mistakes in our
education with the view to making necessary amends;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">History of
education gives teachers in training the opportunity of studying other people’s
educational ideas and programmes with the aim of developing ours;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It also
gives teachers in training a solid foundation to plan for our present and
future educational development;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">History of
education guides teachers in training to proffer some positive solution to our
present day educational problems;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It helps
teachers in training to understand some major trends and developments in our
educational system;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It helps
teachers in training to formulate and implement better philosophies of
education;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">History of
education is a good academic exercise to improve teachers in training knowledge;</span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">It widens the scope and knowledge of the teacher and
makes him more comfortable and competent in his class;</span></div>
<div class="MsoListParagraphCxSpLast" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-align: justify; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-font-size: 11.0pt; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">11.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">\Knowledge of history of education can help teachers
in training to be competent in handling any political appointment on education,
nationally or internationally.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">History of
Education will help you to understand how the past events shaped the present
education systems, theories and related phenomenon in the area of teacher
education in particular and education in general. Secondly, it will enable you
to appreciate the importance of education to mankind since time immemorial
across the generations. By so doing, you are will be able to critically examine
the fundamental part which education plays in the transformation of society.
Note that as a teacher, you are a change agent so learning the history of
education will prepare teachers in training to examine present trends and
dynamics in education, draw practical lessons from the past, avoid possible
mistakes, and initiate more viable plans for the benefit of Society.<br style="mso-special-character: line-break;" />
<br style="mso-special-character: line-break;" />
</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">The
teaching and learning of History of Education in Nigeria is therefore justified
for many reasons, some of these include the fact that it would enable teachers
in training to have adequate knowledge of; what our educational policies are
and what they are not; the philosophical ideas guiding the Nigerian education;
the contributions of the ancient nations and scholars to the development of the
country’s education and the major trends in the development of our education in
Nigeria which may encourage them to be willing to contribute their own quota to
the development of education in the country whenever they are in the position
to do so.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;"><br />
<b>REFERENCE</b><br />
Fafunwa A .B. (1974). History of Education in Nigeria (pp. 20-27). London:
George Allen and Unwin Ltd. ISBN 0-04-370047-0</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Jekayinfa
1, A.A.& Kolawole,D.O. Conceptual Background to the History of Education in
Nigeria (2008). In J.O.O. Abiri & A.A. Jekayinfa. Perspectives on the
History of Education in Nigeria (pp. 1-20).Ibadan. Emola-Jay-Co. ISBN 978-006-411-7<br />
Adeyinka, A. A. (1998); History of education in Nigeria Mimeograph<br />
Ajayi, J.F.A (1965). Christian missions in Nigeria 1845-1881: The <span style="mso-spacerun: yes;"> </span>making of new eliteIbadan history series 1. London:
Longman.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Ayandele, E
A. (1966). The missionary impact on modern Nigeria, 1812 1914: A political and
social analysis -Ibadan, history series 3 London: Longman.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Fafunwa. A.
B (1974). History of education in Nigeria. London: George Allen and Unwin Ltd.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Fajana, A.
(1978), Education in Nigeria, 1847-1930: A historical analysis Longman:
Printing Press.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Amaele, S.
(2003) A Study Guide on History and Policy of Education. Nigeria. Ilorin: NDEMAC
(Nig. Publishers) Ltd.</span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-size: 11.0pt;">Osokoya, I.
O. (1989) History and Policy of Nigerian Education in World Perspective.
Ibadan: AMD Publishers.</span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-3337229216459607772014-12-19T11:54:00.001+01:002019-01-17T12:12:02.762+01:00FACTORS AFFECTING THE DEVELOPMENT OF SPORTS IN NIGERIA<div dir="ltr" style="text-align: left;" trbidi="on">
<div style="line-height: 24px; margin: 0in 0in 0.0001pt; text-align: justify;">
Nigerian sports have not been stable over the years largely because of poor administration and management. According to Ademola (2018) sports in Nigeria today has been faced with numerous challenges and this is evident in the performance of the national teams at various sports during international competitions.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://4.bp.blogspot.com/-jwG0ELnO8PQ/W4EziIGalsI/AAAAAAAAAwI/36mYn5mBgL0DzBb6SHKkifi4JdrmlnG2ACLcBGAs/s1600/National-Stadium-in-Surulere.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="465" data-original-width="727" height="408" src="https://4.bp.blogspot.com/-jwG0ELnO8PQ/W4EziIGalsI/AAAAAAAAAwI/36mYn5mBgL0DzBb6SHKkifi4JdrmlnG2ACLcBGAs/s640/National-Stadium-in-Surulere.jpg" width="640" /></a></div>
<b><i><span style="color: red;">Current State of the National Stadium Surulere, Lagos</span></i></b><br />
<br /></div>
<div style="line-height: 24px; margin: 0in 0in 0.0001pt; text-align: justify;">
Nigeria actually performs well at a few event such as;<br />
<o:p></o:p></div>
<div style="line-height: 24px; margin: 0in 0in 0.0001pt; text-align: justify;">
1. The FIFA Under 17 male world cup (winning 5 out of 17 world championship and becoming the most successful team at the tournament)<o:p></o:p></div>
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2. The CAF women championship (winning 10 out of 12 championships) <o:p></o:p></div>
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3. The Paralympics games (winning 36 gold, 18 silver and 16 bronze medals at seven appearances from 1992 to 2018 while the Olympians have 3 gold 10 silver and 12 bronze medals, at 16 appearances from 1952 to 2018)<o:p></o:p></div>
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Many people will wonder why a country which is the 7 largest in the world (>195 million people) by population would find it difficult to produce athletes that would do well at sports internationally. For example, Hungary with a population of about 9.5 million which is less than 5% of Nigeria's population finished 12th at the 2016 Olympic games with 8 gold, 3 silver and 4 bronze medals while Nigeria finished 78th position with only one bronze medal.<o:p></o:p></div>
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<b>Why is this possible? Does population count really translate to good standing in sports?</b><o:p></o:p></div>
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The truth of the matter is that having a large population can </div>
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<a href="http://www.youdread.com/2015/05/factors-affecting-sports-development-in.html" style="font-family: "times new roman"; font-size: 12pt; text-align: justify;" target="_blank"><span style="color: blue;">(Continue Reading here: FACTORS AFFECTING SPORTS DEVELOPMENT IN NIGERIA)</span></a></div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com3tag:blogger.com,1999:blog-2988165161782924599.post-43114081510077459192014-06-01T02:06:00.003+01:002015-11-25T19:33:31.515+01:00Ademola Victor Damilola <div dir="ltr" style="text-align: left;" trbidi="on">
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<span lang="EN-GB" style="color: #7f7f7f; font-size: 12.0pt; mso-ansi-language: EN-GB; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman";">E-mail:</span><i style="text-indent: 0.5in;"><span lang="EN-GB" style="font-size: 12pt;"> <a href="mailto:ademolavd@gmail.com"><span style="color: blue;">ademolavictordamilola@yahoo.com</span></a></span></i></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Personal Details</span></b><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Sex </span></b><span lang="EN-GB" style="font-size: 12pt;">Male</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">D.O.B </span></b><span lang="EN-GB" style="font-size: 12pt;">18/05/1993</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Nationality</span></b><span lang="EN-GB" style="font-size: 12pt;"> Nigerian</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Place of Birth</span></b><span lang="EN-GB" style="font-size: 12pt;">
Lagos State</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">State of Origin</span></b><span lang="EN-GB" style="font-size: 12pt;"> Ondo
State</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Marital
Status </span></b><span lang="EN-GB" style="font-size: 12pt;"> Single</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Health </span></b><span lang="EN-GB" style="font-size: 12pt;">
Excellent</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Languages</span></b><span lang="EN-GB" style="font-size: 12pt;"> English</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Professional Skills</span></b><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
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<li><span style="font-size: 12pt; text-indent: -0.25in;">Human Kinetics and Health</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Exercise
Prescription</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Pure and Applied Research</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Aerobics</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Swimming</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Yoga</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Pilates</span></li>
<li><span style="font-size: 12pt; text-indent: -0.25in;">Computer
skills (SPSS, Web Design, Microsoft Word, Excel and PowerPoint)</span></li>
</ul>
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<b><span lang="EN-GB" style="font-size: 12pt;">Educational Qualification</span></b></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø University
of Lagos, Akoka, Lagos.</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">B.Sc. (E.d) in Human
Kinetics and Health
Education </span><br />
<span lang="EN-GB" style="font-size: 12pt;">Second Class Upper Division 2009
– 2013</span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Other Qualifications</span></b><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø Certificate
of National Service.</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">National Youth Service
Corps </span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Minna, Niger State </span><span style="font-size: 16px;">August, 2015</span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø Certificate
of Merit.</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">National Youth Service
Corps Sports CDS
Group </span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Minna, Niger State </span><span style="font-size: 16px;">July, 2015</span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø Certificate
of Attendance.</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Lucozade Sports Gym
Instructors
Forum </span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Lagos, Nigeria July, 2011</span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø Certificate
of Participation.</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Confucius Institute Headquarters</span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Beijing, China January, 2011</span></div>
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<b><span lang="EN-GB" style="font-size: 12pt;">Work Experience</span></b><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø <b>Physical
and Health Education Teacher (Part time)</b></span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">International School, University of Lagos
(ISL). May,
2012 – June, 2014</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Akoka, Lagos
state </span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø <b>Physical
and Health Education Teacher (NYSC)</b></span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Niger Baptist
School August,
2014 – July, 2015</span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Minna, Niger
state </span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø <b>Physical and Health Education Teacher</b></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">International School, University of Lagos (ISL). August, 2015 – Date</span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Akoka, Lagos state </span><br />
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<b><span lang="EN-GB" style="font-size: 12pt;">Awards</span></b><b><span style="font-size: 12pt;"><o:p></o:p></span></b></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø <b>National
Association of Physical Health Education Recreation Sport and Dance </b></span></div>
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<span lang="EN-GB" style="font-size: 12pt;"><b> (NAPHER-SD)</b></span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Outstanding Student Award, University of Lagos
Chapter </span><span style="font-size: 16px;">Dec, 2013</span><span style="font-size: 12pt; text-indent: 0.25in;"> </span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Ø <b>Department
of Human Kinetics and Health Education, University of Lagos</b></span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<span lang="EN-GB" style="font-size: 12pt;">Outstanding Student Award, 400
Level Jan,
2014 </span><span style="font-size: 12pt;"><o:p></o:p></span></div>
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<a href="http://vicadeworks.blogspot.com/p/my-project.html" style="font-size: x-large; text-align: justify;" target="_blank">Click here to view his NYSC project</a></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com19tag:blogger.com,1999:blog-2988165161782924599.post-35608154606118832992014-06-01T00:15:00.001+01:002017-07-19T04:03:18.174+01:00BEST 25 SECONDARY SCHOOLS IN NIGERIA<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;">These schools have been sorted out as outstanding among other schools in Nigeria. Criteria for selection includes facilities and equipment availability for teaching and learning, teaching staffs quality, teachers willingness to teach, teachers mastery of subject, student-teacher ratio, sports performance, school environment, students performance in external examinations and competitions.<o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;"><br />A school that will develop your child Cognitive (Intellectual), Affective (Attitudes) and Psycho-motor (Physical Skills) domain should be what you go for. And for some Religious aspects too.<o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;"><br />However, I did not leave out the fact that the aim of education is to improve the child knowledge and cause a relatively permanent change in behaviour through experience. The aim of top schools should be to </span><i><span style="background: white; color: #333333; font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;">"To provide a conducive teaching, learning and development environment, where staff and students will interact and compete effectively with other counterparts, both nationally and internationally in terms of intellectual competence and the zeal to add value to our World". </span></i><span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;">This are the criteria used to rank these schools.<o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 28px;">To view the schools' website, click on the school name below:<o:p></o:p></span></div>
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<span style="color: blue; font-size: 14.0pt; line-height: 150%;"> </span><a href="http://www.aislagos.org/"><span style="color: blue; font-size: 14.0pt; line-height: 150%;">1. American International School, Lagos (AISL) </span></a><span style="color: black; font-size: 14.0pt; line-height: 150%;"></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<a href="http://3.bp.blogspot.com/-nUC7rK-4KDw/VOU7_MsZ6bI/AAAAAAAAAZE/QJiLqQoJD9U/s1600/1.png" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="304" src="https://3.bp.blogspot.com/-nUC7rK-4KDw/VOU7_MsZ6bI/AAAAAAAAAZE/QJiLqQoJD9U/s1600/1.png" width="640" /></a></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.aisabuja.com/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">2. American International School, Abuja (AISA)</span></a></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.loyolajesuit.org/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">3. Loyola Jesuit College (Abuja)</span></a></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.bisnigeria.org/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">4. British International School (Lagos)</span></a></span><br />
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<span style="color: blue; font-size: 14.0pt; line-height: 150%;">5. <span style="color: blue;"><a href="http://queenscollegelagos.com/">Queens College, for Girls </a> <a href="http://queenscollegelagos.com/">(Lagos)</a></span></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.atlantic-hall.net/about.htm"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">6. Atlantic Hall School (Lagos)</span></a></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">7. </span></a></span><span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">Vivian Fowler Memorial College for Girls (Lagos)</span></a></span><span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.vivianfowlermemorialcollege.com/"><span style="color: blue; font-size: 14.0pt; line-height: 115%;"></span></a></span><br />
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="mso-list: Ignore;">8. <span style="font-size: 7pt; font-stretch: normal;"> </span></span></span><a href="http://www.olashoreschool.com/"><span style="color: blue; font-size: 14.0pt; line-height: 150%;">Olashore International School (Osun)</span></a><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span><br />
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<span style="color: blue; font-size: 14.0pt; line-height: 150%;">9<a href="http://www.avi-cenna.com/">. Avi-cenna (Lagos)</a></span><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; mso-fareast-font-family: "Times New Roman"; mso-fareast-language: EN-GB;"></span></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.greenspringsschool.com/home"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">10. Greensprings School (Lagos)</span></a></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.unilag.edu.ng/pages.php?page=unilag-international-school"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">11. International School University of Lagos</span></a><a href="http://www.unilag.edu.ng/pages.php?page=unilag-international-school"><span style="color: blue; font-size: 14.0pt; line-height: 115%;"> "ISL" (Lagos)</span></a></span><br />
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.coronaschools.org/page/default.asp?title=Home&pid=1"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">12. Corona Secondary School (Ogun)</span></a></span><br />
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-language: EN-GB;"><span style="font-size: 7pt; font-stretch: normal;"></span></span><a href="http://www.whitesands.org.ng/"><span style="color: blue; font-size: 14.0pt; line-height: 150%;">14.</span><span style="color: blue; font-size: 14.0pt; line-height: 150%;"></span></a><a href="http://www.whitesands.org.ng/"><span style="color: blue; font-size: 14.0pt; line-height: 150%;">Whitesands School For Boys (Lagos)</span></a><span style="color: blue; font-size: 14.0pt; line-height: 150%;"></span></div>
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<a href="https://www.facebook.com/pages/Dority-International-Secondary-School-Aba-Abia-State-Nigeria/112071255478440">16. Dority International Secondary School (Aba)</a><br />
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<a href="http://go.netoye.com/search-web/lang-en/q-citizen+college+lagos"><span style="color: blue; font-size: 14.0pt; line-height: 150%;">20. Citicoll Academy (Lagos)</span></a></div>
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<span style="font-family: "calibri" , "sans-serif"; font-size: 11.0pt; line-height: 115%;"><a href="http://www.lagoonschool.com.ng/index.php?option=com_content&view=article&id=51&Itemid=62"><span style="color: blue; font-size: 14.0pt; line-height: 115%;">21. Lagoon Secondary School For Girls (Lagos)</span></a></span><br />
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4666652679443px;"><br />If your school is not listed, and you strongly feel it should be in this list of "Best 25 Secondary Schools in Nigeria" kindly e-mail me via "Vicade18@yahoo.com" stating the Name of your school, Location, Website (if any), and your reason on why your school should be included and I will reply you immediately. You can also comment in the box below by signing up or posting as anonymous. <o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4666652679443px;">I also take suggestions on the picture used for the school. If you want it changed, contact me too.<o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;">(Note: This List is being edited every three month) <o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;">Last Updated: 19th <span style="font-family: "calibri" , sans-serif;">July</span>, 2017<o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/best-20-primary-schools-in-nigeria.html" target="_blank">Click Here for the list of Best 20 Primary School in Nigeria</a><o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;"><a href="http://vicadeworks.blogspot.com/2015/02/the-most-expensive-secondary-school-in.html" target="_blank">CLICK HERE for the list of the Most Expensive Secondary School in Nigeria</a> <o:p></o:p></span></div>
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<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;">Ademola, Victor Damilola<o:p></o:p></span></div>
<div style="line-height: 18.4px; margin: 0in 0in 0.0001pt;">
<span style="font-family: "calibri" , sans-serif; font-size: 14pt; line-height: 21.4667px;">Whatsapp: +2348050648465</span></div>
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Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com61tag:blogger.com,1999:blog-2988165161782924599.post-29935661171402653312014-05-31T20:45:00.001+01:002014-05-31T20:45:19.185+01:00CONCEPT OF MOTIVATION<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">Motivation is getting somebody to do
something because they want to do it. It was once assumed that motivation had
to be injected from outside, but it is now understood that everyone is
motivated by several differing forces (Buford et al., 2005). Motivation is a
general term applied to the entire class of drives, desires, needs, wishes and
similar forces. To say that managers motivate their subordinates is to say that
they do those things which they hope will satisfy these drives and desires and
induce the subordinates to act in a desired manner (Higgins, 2004). To motivate
others is the most important of management tasks. It comprises the abilities to
communicate, to set an example, to challenge, to encourage, to obtain feedback,
to involve, to delegate, to develop and train, to inform, to brief and to
provide a just reward (<span style="mso-bidi-font-weight: bold;">Malik, 2010</span>).</span></div>
<div class="Default" style="line-height: 200%; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 12.0pt; text-align: justify;">
<span style="color: windowtext;">Motivation,
a Latin word “movere” means <span style="mso-bidi-font-style: italic;">to move. </span>Motivation
is the activation or energization of goal-oriented behavior (Wikipedia, 2009).
To Nelson and Quick (2003), motivation is the process of arousing and
sustaining goal-directed behavior. Yet, Luthans (1998) in <span style="mso-bidi-font-weight: bold;">Mawoli and</span> <span style="mso-bidi-font-weight: bold;">Babandako (2011), </span>sees it as the process that arouses, energizes,
directs, and sustains behavior and performance, while Pinder (2008) defines
work motivation as the set of internal and external forces that initiate
work-related behavior, and determine its form, direction, intensity and
duration.<span style="mso-spacerun: yes;"> </span>The cited definitions shared some
implicative commonalities. First, motivation is in-built in every human being
and only needed to be activated or aroused. Second, motivation is temporal as a
motivated person at one time can become de-motivated another time. </span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 12.0pt; mso-layout-grid-align: none; text-align: justify; text-autospace: none;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">According to Webster’s New Collegiate
Dictionary in Manzoor (2012), a motive is “something a need or desire that
causes a person to act”. “Motivate, in turn, means “to provide with a motive,”
and motivation is defined as “the act or process of motivating”. Consequently,
motivation is the performance or procedure of presenting an intention that
origin a person to capture some accomplishment (Manzoor, 2012). According to
Butkus and Green (2009), motivation is derived from the word “motivate”, means
to move, push or influence to proceed for fulfilling a want (Kalimullah et al,
2010). Bartol and Martin (2008) describe motivation as a power that strengthens
behavior, gives route to behavior, and triggers the tendency to continue
(Farhad et al, 2011). This explanation identifies that in order to attain
assured targets; individuals must be satisfactorily energetic and be clear
about their destinations. In view of Bedeian, (2003) it is an internal drives
to satisfy an unsatisfied need and the will to accomplish. </span></div>
<div class="MsoNormal" style="line-height: 200%; margin-bottom: 12.0pt; margin-left: 0in; margin-right: 0in; margin-top: 12.0pt; mso-layout-grid-align: none; text-align: justify; text-autospace: none;">
<span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">Motivation is a procedure that initiates
through a physiological or psychological want that stimulates a performance
that is intended at an objective. It is the concluding product of interface
among personality behavior and organizational distinctiveness (IRCO). It
symbolizes those psychological procedures that forms the stimulation, route,
and determination of deliberate actions that are target oriented (Farhad et al,
2011). Also motivation is a progression of moving and supporting goal-directed
behaviour (Chowdhury.M.S, 2007). It is an internal strength that drives
individuals to pull off personal and organizational goals (Reena et al, 2009).
Motivation is a set of courses concerned with a kid of strength that boosts
performance and directs towards accomplishing some definite targets (Kalimullah
et al, 2010). According to Rizwan et al, (2010), it is an accrual of diverse
routes which manipulate and express our activities to attain some particular
ambitions. </span></div>
<div class="MsoListParagraph" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; mso-list: l1 level1 lfo1; text-align: justify; text-indent: -.5in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">Types
of Motivation</span></b></div>
<div style="line-height: 200%; text-align: justify;">
Motivation can be divided into
two types: intrinsic (internal) motivation and extrinsic (external) motivation.</div>
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%; mso-fareast-font-family: "Times New Roman";"><span style="mso-list: Ignore;"><span style="font: 7.0pt "Times New Roman";"></span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">a. Intrinsic
Motivation</span></b>
<div style="line-height: 200%; text-align: justify;">
Intrinsic motivation refers to
motivation that is driven by an interest or enjoyment in the task itself, and
exists within the individual rather than relying on external pressures or a
desire for reward. Intrinsic motivation has been studied since the early 1970s.
Students who are intrinsically motivated are more likely to engage in the task
willingly as well as work to improve their skills, which will increase their
capabilities (Wikipedia, 2014). Students are likely to be intrinsically
motivated if they:</div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 200%; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">attribute their educational results to factors
under their own control, also known as autonomy,</span></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">believe they have the skills to be effective
agents in reaching their desired goals, also known as self-efficacy
beliefs</span></li>
<li class="MsoNormal" style="line-height: 200%; mso-list: l2 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;">are interested in mastering a topic, not just
in achieving good grades</span></li>
</ul>
<div class="MsoListParagraph" style="line-height: 200%; margin-bottom: .0001pt; margin-bottom: 0in; mso-add-space: auto; mso-list: l0 level1 lfo3; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 12.0pt; line-height: 200%;"> b. Extrinsic Motivation</span></b></div>
<div style="line-height: 200%; text-align: justify;">
Extrinsic motivation refers to
the performance of an activity in order to attain an outcome, whether or not
that activity is also intrinsically motivated. Extrinsic motivation comes from
outside of the individual. Common extrinsic motivations are rewards (for
example money or grades) for showing the desired behavior, and the threat of
punishment following misbehaviour. Competition is in an extrinsic motivator
because it encourages the performer to win and to beat others, not simply to
enjoy the intrinsic rewards of the activity. A cheering crowd and the desire to
win a trophy are also extrinsic incentives (Wikipedia, 2014).</div>
<div style="line-height: 200%; text-align: justify;">
Social psychological research
has indicated that extrinsic rewards can lead to <span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">over justification</span>
and a subsequent reduction in intrinsic motivation. In one study demonstrating
this effect, children who expected to be (and were) rewarded with a ribbon and
a gold star for drawing pictures spent less time playing with the drawing
materials in subsequent observations than children who were assigned to an
unexpected reward condition. While the provision of extrinsic <span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">rewards</span>
might reduce the desirability of an activity, the use of extrinsic constraints,
such as the threat of punishment, against performing an activity has actually
been found to increase one's intrinsic interest in that activity. In one study,
when children were given mild threats against playing with an attractive toy,
it was found that the threat actually served to increase the child's interest
in the toy, which was previously undesirable to the child in the absence of
threat. For those children who received no extrinsic reward, <span style="mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">self-determination
theory</span> proposes that extrinsic motivation can be internalized by the
individual if the task fits with their values and beliefs and therefore helps
to fulfill their basic psychological needs (Wikipedia, 2014).</div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-12704817462089687092014-05-30T20:08:00.001+01:002014-05-30T20:08:19.218+01:00Effect of strength training exercise on the arm strength<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The benefits of weight training include
greater muscular strength, improved muscle tone and appearance, increased
endurance and enhanced bone density. Many people take up weight training to
improve their </span><a href="http://en.wikipedia.org/wiki/Physical_attractiveness" title="Physical attractiveness"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">physical attractiveness</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. Most men can develop substantial muscles;
most women lack the </span><a href="http://en.wikipedia.org/wiki/Testosterone" title="Testosterone"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">testosterone</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> to do it, but they can develop a firm,
"toned" (see below) physique, and they can increase their strength by
the same proportion as that achieved by men (but usually from a significantly
lower starting point). An individual's </span><a href="http://en.wikipedia.org/wiki/Genetics" title="Genetics"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">genetic</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> make-up
dictates the response to weight training stimuli to a significant extent.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The body's </span><a href="http://en.wikipedia.org/wiki/Basal_metabolic_rate" title="Basal metabolic rate"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">basal metabolic rate</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> increases with increases in muscle mass,
which promotes long-term </span><a href="http://en.wikipedia.org/wiki/Dieting" title="Dieting"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">fat loss</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> and helps
dieters avoid </span><a href="http://en.wikipedia.org/wiki/Yo-yo_dieting" title="Yo-yo dieting"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">yo-yo dieting</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. Moreover, intense workouts elevate </span><a href="http://en.wikipedia.org/wiki/Metabolism" title="Metabolism"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">metabolism</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> for several
hours following the workout, which also promotes fat loss. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Weight training also provides functional
benefits. Stronger muscles improve posture, provide better support for </span><a href="http://en.wikipedia.org/wiki/Joint" title="Joint"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">joints</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, and reduce
the risk of </span><a href="http://en.wikipedia.org/wiki/Injury" title="Injury"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">injury</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> from
everyday activities. </span><a href="http://en.wikipedia.org/wiki/Old_age" title="Old age"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Older</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> people who take up weight training can prevent some of the loss
of muscle tissue that normally accompanies </span><a href="http://en.wikipedia.org/wiki/Aging" title="Aging"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">aging</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">—and even
regain some functional strength—and by doing so become less frail. They may be
able to avoid some types of </span><a href="http://en.wikipedia.org/wiki/Physical_disability" title="Physical disability"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">physical disability</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. Weight-bearing exercise also helps to
prevent </span><a href="http://en.wikipedia.org/wiki/Osteoporosis" title="Osteoporosis"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">osteoporosis</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. The benefits of weight training for older
people have been confirmed by studies of people who began engaging in it even
in their 80s and 90s.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">For many people in </span><a href="http://en.wikipedia.org/wiki/Rehabilitation_%28neuropsychology%29" title="Rehabilitation (neuropsychology)"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">rehabilitation</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> or with an
acquired </span><a href="http://en.wikipedia.org/wiki/Disability" title="Disability"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">disability</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, such as following stroke or orthopaedic
surgery, strength training for weak muscles is a key factor to optimise
recovery. For people with such a health condition, their strength training is
likely to need to be designed by an appropriate health professional, such as a </span><a href="http://en.wikipedia.org/wiki/Physiotherapist" title="Physiotherapist"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">physiotherapist</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Stronger muscles improve performance in a
variety of sports. Sport-specific training routines are used by many
competitors. These often specify that the speed of </span><a href="http://en.wikipedia.org/wiki/Muscle_contraction" title="Muscle contraction"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">muscle contraction</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> during weight training should be the same as
that of the particular sport.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Though weight training can stimulate the </span><a href="http://en.wikipedia.org/wiki/Cardiovascular_system" title="Cardiovascular system"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">cardiovascular system</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, many exercise </span><a href="http://en.wikipedia.org/wiki/Physiologist" title="Physiologist"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">physiologists</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, based on
their observation of maximal </span><a href="http://en.wikipedia.org/wiki/Oxygen" title="Oxygen"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">oxygen</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> uptake,
argue that </span><a href="http://en.wikipedia.org/wiki/Aerobics" title="Aerobics"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">aerobics</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> training is
a better cardiovascular stimulus. Central </span><a href="http://en.wikipedia.org/wiki/Catheter" title="Catheter"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">catheter</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> monitoring
during resistance training reveals increased </span><a href="http://en.wikipedia.org/wiki/Cardiac_output" title="Cardiac output"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">cardiac
output</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, suggesting that strength training shows potential for </span><a href="http://en.wikipedia.org/wiki/Cardiovascular_exercise" title="Cardiovascular exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">cardiovascular exercise</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. However, a 2007 meta-analysis found that,
though aerobic training is an effective therapy for heart failure patients,
combined aerobic and strength training is ineffective. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">One side-effect of any intense exercise is
increased levels of </span><a href="http://en.wikipedia.org/wiki/Dopamine" title="Dopamine"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">dopamine</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, </span><a href="http://en.wikipedia.org/wiki/Serotonin" title="Serotonin"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">serotonin</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> and </span><a href="http://en.wikipedia.org/wiki/Norepinephrine" title="Norepinephrine"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">norepinephrine</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, which can
help to improve mood and counter feelings of </span><a href="http://en.wikipedia.org/wiki/Depression_%28mood%29" title="Depression (mood)"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">depression</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">.<span class="metadata"><i><sup> </sup></i></span></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Developing research has demonstrated that
many of the benefits of exercise are mediated through the role of skeletal muscle
as an endocrine organ. That is, contracting muscles release multiple substances
known as </span><a href="http://en.wikipedia.org/wiki/Myokine" title="Myokine"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">myokines</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> which
promote the growth of new tissue, tissue repair, and various anti-inflammatory
functions, which in turn reduce the risk of developing various inflammatory
diseases (Wikipedia, 2014).</span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-53582615495657466412014-05-30T20:07:00.003+01:002014-05-30T20:07:39.222+01:00Strength Training Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Flat%20Bench%20Press"><span style="font-size: 14.0pt; line-height: 150%;">Flat Bench Press</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Wall%20Push%20Up"><span style="font-size: 14.0pt; line-height: 150%;">Push Up</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Lat%20Pulldown"><span style="font-size: 14.0pt; line-height: 150%;">Lat Pulldown</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Bicep%20Curl"><span style="font-size: 14.0pt; line-height: 150%;">Bicep Curl</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Hammer%20Curls"><span style="font-size: 14.0pt; line-height: 150%;">Hammer Curls</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Tricep%20Pulldown"><span style="font-size: 14.0pt; line-height: 150%;">Tricep Pulldown</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">7.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Tricep%20Extension"><span style="font-size: 14.0pt; line-height: 150%;">Tricep Extension</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">8.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Flat%20Dumbbell%20Fly"><span style="font-size: 14.0pt; line-height: 150%;">Flat Dumbbell Fly</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">9.<span style="font: 7.0pt "Times New Roman";"> </span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Lateral%20Dumbbell%20Raise"><span style="font-size: 14.0pt; line-height: 150%;">Lateral Dumbbell Raise</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<div class="MsoListParagraphCxSpMiddle" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l0 level1 lfo1; text-indent: -.25in;">
<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">10.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#One%20Arm%20Dumbbell%20Row"><span style="font-size: 14.0pt; line-height: 150%;">One Arm Dumbbell Row</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
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<span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">11.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><a href="http://www2.gsu.edu/%7Ewwwfit/upperbod.html#Overhead%20Press"><span style="font-size: 14.0pt; line-height: 150%;">Overhead Press</span></a><span style="font-size: 14.0pt; line-height: 150%;"></span></div>
<h2 style="line-height: 150%;">
<a href="https://www.blogger.com/null" name="Flat_Bench_Press"></a><i style="mso-bidi-font-style: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">Source:</span></i><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;"> </span><a href="http://www.gsu.edu/%7Ewwwkin"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">Department of Kinesiology and Health</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">, </span><a href="http://www.gsu.edu/"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">Georgia State University</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; font-weight: normal; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">, (2014)</span></h2>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-57695168803237495812014-05-30T20:07:00.001+01:002014-05-30T20:07:20.259+01:00Concept of Strength Training<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-weight: bold; mso-hansi-theme-font: minor-latin;">Strength training</span><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> is a type
of </span><a href="http://en.wikipedia.org/wiki/Physical_exercise" title="Physical exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">physical exercise</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> specializing in the use of resistance to
induce </span><a href="http://en.wikipedia.org/wiki/Muscular_contraction" title="Muscular contraction"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">muscular contraction</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> which builds the </span><a href="http://en.wikipedia.org/wiki/Physical_strength" title="Physical strength"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">strength</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, </span><a href="http://en.wikipedia.org/wiki/Anaerobic_exercise" title="Anaerobic exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">anaerobic endurance</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, and </span><a href="http://en.wikipedia.org/wiki/Muscle_hypertrophy" title="Muscle hypertrophy"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">size</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> of </span><a href="http://en.wikipedia.org/wiki/Skeletal_muscle" title="Skeletal muscle"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">skeletal muscles</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. When properly performed, strength training
can provide significant functional benefits and improvement in overall health
and well-being, including increased </span><a href="http://en.wikipedia.org/wiki/Bone" title="Bone"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">bone</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, muscle, </span><a href="http://en.wikipedia.org/wiki/Tendon" title="Tendon"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">tendon</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> and </span><a href="http://en.wikipedia.org/wiki/Ligament" title="Ligament"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">ligament</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> strength
and toughness, improved </span><a href="http://en.wikipedia.org/wiki/Joint" title="Joint"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">joint</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> function,
reduced potential for injury, increased </span><a href="http://en.wikipedia.org/wiki/Bone_density" title="Bone density"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">bone density</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, increased </span><a href="http://en.wikipedia.org/wiki/Metabolism" title="Metabolism"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">metabolism</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, improved </span><a href="http://en.wikipedia.org/wiki/Cardiac" title="Cardiac"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">cardiac</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> function,
and elevated </span><a href="http://en.wikipedia.org/wiki/High_density_lipoprotein" title="High density lipoprotein"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">HDL ("good") cholesterol</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. Training
commonly uses the technique of progressively increasing the force output of the
muscle through incremental weight increases and uses a variety of exercises and
types of </span><a href="http://en.wikipedia.org/wiki/Category:Weight_training_equipment" title="Category:Weight training equipment"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">equipment</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> to target specific muscle
groups. Strength training is primarily an </span><a href="http://en.wikipedia.org/wiki/Anaerobic_exercise" title="Anaerobic exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">anaerobic</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> activity, although some proponents have
adapted it to provide the benefits of </span><a href="http://en.wikipedia.org/wiki/Aerobic_exercise" title="Aerobic exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">aerobic
exercise</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> through </span><a href="http://en.wikipedia.org/wiki/Circuit_training" title="Circuit training"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">circuit
training</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> (Wikipedia, 2014).</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Until the 20th century, the history of
strength training was very similar to the history of weight training. With the
advent of modern technology, materials and knowledge, the methods that can be
used for strength training have multiplied significantly. </span><a href="http://en.wikipedia.org/wiki/Hippocrates" title="Hippocrates"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Hippocrates</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> explained
the principle behind strength training when he wrote "that which is used
develops, and that which is not used wastes away", referring to muscular </span><a href="http://en.wikipedia.org/wiki/Muscle_hypertrophy" title="Muscle hypertrophy"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">hypertrophy</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> and </span><a href="http://en.wikipedia.org/wiki/Atrophy#Muscle_atrophies" title="Atrophy"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">atrophy</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">.
Progressive resistance training dates back at least to </span><a href="http://en.wikipedia.org/wiki/Ancient_Greece" title="Ancient Greece"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Ancient
Greece</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, when legend has it that wrestler </span><a href="http://en.wikipedia.org/wiki/Milo_of_Croton" title="Milo of Croton"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Milo of
Croton</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> trained by carrying a newborn </span><a href="http://en.wikipedia.org/wiki/Calf" title="Calf"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">calf</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> on his back
every day until it was fully grown. Another Greek, the physician </span><a href="http://en.wikipedia.org/wiki/Galen" title="Galen"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Galen</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, described
strength training exercises using the </span><a href="http://en.wikipedia.org/wiki/Halteres_%28ancient_Greece%29" title="Halteres (ancient Greece)"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">halteres</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> (an early form of </span><a href="http://en.wikipedia.org/wiki/Dumbbell" title="Dumbbell"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">dumbbell</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">) in the 2nd
century. Ancient </span><a href="http://en.wikipedia.org/wiki/Persia" title="Persia"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Persians</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> used the </span><a href="http://en.wikipedia.org/wiki/Indian_club" title="Indian club"><i><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">meels</span></i></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, which
became popular during the 19th century as the Indian club, and has recently
made a comeback in the form of the clubbell (Wikipedia, 2014).</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The dumbbell was joined by the </span><a href="http://en.wikipedia.org/wiki/Barbell" title="Barbell"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">barbell</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> in the
latter half of the 19th century. Early barbells had hollow globes that could be
filled with </span><a href="http://en.wikipedia.org/wiki/Sand" title="Sand"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">sand</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> or </span><a href="http://en.wikipedia.org/wiki/Lead_shot" title="Lead shot"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">lead shot</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, but by the
end of the century these were replaced by the plate-loading barbell commonly
used today. <span style="mso-spacerun: yes;"> </span>Strength training with </span><a href="http://en.wikipedia.org/wiki/Isometric_exercise" title="Isometric exercise"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">isometric exercise</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> was popularised by </span><a href="http://en.wikipedia.org/wiki/Charles_Atlas" title="Charles Atlas"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Charles
Atlas</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> from the 1930s onwards. The 1960s saw the gradual introduction of
</span><a href="http://en.wikipedia.org/wiki/Exercise_machine" title="Exercise machine"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">exercise machines</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> into the still-rare strength training gyms
of the time. Strength training became increasingly popular in the 1980s
following the release of the bodybuilding movie </span><a href="http://en.wikipedia.org/wiki/Pumping_Iron" title="Pumping Iron"><i><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Pumping Iron</span></i></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> and the
subsequent popularity of </span><a href="http://en.wikipedia.org/wiki/Arnold_Schwarzenegger" title="Arnold Schwarzenegger"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Arnold Schwarzenegger</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. </span></div>
<h2 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Basic Principles
of Strength Training</span></span><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h2>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The basic principles of strength training
involve a manipulation of the number of repetitions (reps), sets, tempo,
exercises and force to cause desired changes in strength, endurance or size by
overloading of a group of muscles. A wide spectrum regimens are adopted to
achieve different results, but the classic formula recommended by the American
College of Sports Medicine reads as follows:</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">8 to 12
repetitions of a resistance training exercise for each major muscle group
at an intensity of 40% to 80% of a one-repetition max (RM) depending on
the training level of the participant.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Two to three
minutes of rest is recommended between exercise sets to allow for proper
recovery.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Two to four
sets are recommended for each muscle group </span></li>
</ul>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">This is the prescription for the average
individual. A nuanced reading of this prescription holds that muscles should be
trained in concert with surrounding muscles,(e.g. chest/shoulders/triceps) and
for maximum training effect lifts should be performed with heavy (70-85%</span><a href="http://en.wikipedia.org/wiki/One-repetition_maximum" title="One-repetition maximum"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">1RM</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, aka high intensity) weights and multiple sets with fairly long
(2-5 min. depending on intensity) rest periods between sets. Typically failure
to use good form during a training set can result in injury or an inability to
meet training goals - since the desired muscle group is not challenged
sufficiently, the threshold of </span><a href="http://en.wikipedia.org/wiki/Strength_training#Progressive_overload"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">overload</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> is never
reached and the muscle does not gain in strength. There are cases when cheating
is beneficial, as is the case where weaker groups become the weak link in the
chain and the target muscles are never fully exercised as a result (Wikipedia,
2014).</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The benefits of strength training include
increased muscle, tendon and ligament strength, bone density, flexibility,
tone, metabolic rate and postural support.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Strength training has a variety of
specialized terms used to describe parameters of strength training:</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><a href="http://en.wikipedia.org/wiki/Physical_exercise" title="Physical exercise"><span style="font-size: 14.0pt; line-height: 150%;">Exercise</span></a><span style="font-size: 14.0pt; line-height: 150%;"> - different exercises involve
moving joints in specific patterns to challenge muscles in different ways</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><a href="http://en.wikipedia.org/wiki/Form_%28exercise%29" title="Form (exercise)"><span style="font-size: 14.0pt; line-height: 150%;">Form</span></a><span style="font-size: 14.0pt; line-height: 150%;"> - each exercise has a specific
form, a topography of movement designed to maximize safety and muscle
strength gains</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">Rep</span><span style="font-size: 14.0pt; line-height: 150%;"> - short
for repetition, a rep is a single cycle of lifting and lowering a weight
in a controlled manner, moving through the form of the exercise</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Set - a set
consists of several repetitions performed one after another with no break
between them with the number of reps per set and sets per exercise
depending on the goal of the individual. The number of repetitions one can
perform at a certain weight is called the Rep Maximum (RM). For example, if
one could perform ten reps at 75 lbs, then their RM for that weight
would be 10RM. 1RM is therefore the maximum weight that someone can lift
in a given exercise - i.e. a weight that they can only lift once without a
break.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Tempo - the
speed with which an exercise is performed; the tempo of a movement has
implications for the weight that can be moved and the effects on the
muscle.</span></li>
</ul>
<h3 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Realization
of training goals</span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">According to popular theory:</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Sets of one to
five repetitions primarily develop strength, with more impact on muscle
size and none on </span><a href="http://en.wikipedia.org/wiki/Endurance" title="Endurance"><span style="font-size: 14.0pt; line-height: 150%;">endurance</span></a><span style="font-size: 14.0pt; line-height: 150%;">.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Sets of six to
twelve repetitions develop a balance of strength, muscle size and
anaerobic endurance.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Sets of
thirteen to twenty repetitions develop anaerobic endurance, with some
increases to muscle size and limited impact on strength. </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-size: 14.0pt; line-height: 150%;">Sets of more
than twenty repetitions do still use the anaerobic system, but usually at
a rate through which it can consistently remove the </span><a href="http://en.wikipedia.org/wiki/Lactic_acid" title="Lactic acid"><span style="font-size: 14.0pt; line-height: 150%;">lactic acid</span></a><span style="font-size: 14.0pt; line-height: 150%;"> generated from it.</span></li>
</ul>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Individuals typically perform one to six sets
per exercise, and one to three exercises per muscle group, with short breaks
between each set - the specific combinations of reps, exercises, sets and break
duration depends on the goals of the individual program. The duration of these
breaks determines which energy system the body utilizes. Performing a series of
exercises with little or no rest between them, referred to as "</span><a href="http://en.wikipedia.org/wiki/Circuit_training" title="Circuit training"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">circuit
training</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">", will draw energy mostly from the aerobic energy system.
Brief bursts of exercise, separated by breaks, are fueled by anaerobic systems,
which use either </span><a href="http://en.wikipedia.org/wiki/Phosphagen" title="Phosphagen"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">phosphagens</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> or </span><a href="http://en.wikipedia.org/wiki/Glycolysis" title="Glycolysis"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">glycolysis</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> (Wikipedia,
2014).</span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td rowspan="2" style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 122.45pt;" valign="top" width="163">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Variable</span></b></div>
</td>
<td colspan="5" style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Training
goal</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 69.4pt;" valign="top" width="93">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<a href="http://en.wikipedia.org/wiki/Physical_strength" title="Physical strength"><b><span style="font-size: 12.0pt; line-height: 150%;">Strength</span></b></a><b><span style="font-size: 12.0pt; line-height: 150%;"></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 64.4pt;" valign="top" width="86">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<a href="http://en.wikipedia.org/wiki/Human_power" title="Human power"><b><span style="font-size: 12.0pt; line-height: 150%;">Power</span></b></a><b><span style="font-size: 12.0pt; line-height: 150%;"></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 84.85pt;" valign="top" width="113">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<a href="http://en.wikipedia.org/wiki/Muscle_hypertrophy" title="Muscle hypertrophy"><b><span style="font-size: 12.0pt; line-height: 150%;">Hypertrophy</span></b></a><b><span style="font-size: 12.0pt; line-height: 150%;"></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 74.0pt;" valign="top" width="99">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<a href="http://en.wikipedia.org/wiki/Endurance" title="Endurance"><b><span style="font-size: 12.0pt; line-height: 150%;">Endurance</span></b></a><b><span style="font-size: 12.0pt; line-height: 150%;"></span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt; width: 63.7pt;" valign="top" width="85">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<a href="http://en.wikipedia.org/wiki/Speed" title="Speed"><b><span style="font-size: 12.0pt; line-height: 150%;">Speed</span></b></a><b><span style="font-size: 12.0pt; line-height: 150%;"></span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Load
(% of </span><a href="http://en.wikipedia.org/wiki/One_rep_maximum" title="One rep maximum"><span style="font-size: 12.0pt; line-height: 150%;">1RM</span></a><span style="font-size: 12.0pt; line-height: 150%;">)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">80-90</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">45-60</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">60-80</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">40-60</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">30</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Reps
per set</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">1-5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">1-5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">6-12</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">13-60</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">1-5</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Sets
per exercise</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">4-7</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3-5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">4-8</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2-4</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3-5</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Rest
between sets (mins)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2-6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2-6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2-5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">1-2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2-5</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Duration
(seconds per set)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">5-10</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">4-8</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">20-60</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">80-150</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">20-40</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 7;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Speed
per rep (% of max)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">60-100</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">90-100</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">60-90</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">60-80</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">100</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 8;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">Training
sessions per week</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3-6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3-6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">5-7</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">8-14</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3-6</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 9; mso-yfti-lastrow: yes;">
<td colspan="6" style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top"><br /></td>
</tr>
</tbody></table>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Source: Siff (2003)</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Weights for each exercise should be chosen so
that the desired number of repetitions can just be achieved.</span></div>
<h3 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Progressive
overload</span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">In one common method, weight training uses
the principle of progressive overload, in which the </span><a href="http://en.wikipedia.org/wiki/Muscle" title="Muscle"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">muscles</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> are
overloaded by attempting to lift at least as much weight as they are capable.
They respond by growing larger and stronger. This procedure is repeated with
progressively heavier weights as the practitioner gains strength and endurance.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">However, performing exercises at the absolute
limit of one's strength (known as </span><a href="http://en.wikipedia.org/wiki/One_rep_maximum" title="One rep maximum"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">one rep max</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> lifts) is
considered too risky for all but the most experienced practitioners. Moreover,
most individuals wish to develop a combination of strength, endurance and
muscle size. One repetition sets are not well suited to these aims.
Practitioners therefore lift lighter (sub-maximal) weights, with more
repetitions, to fatigue the muscle and all fibres within that muscle as
required by the progressive overload principle.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Commonly, each exercise is continued to the
point of momentary muscular failure. Contrary to widespread belief, this is not
the point at which the individual thinks they cannot complete any more
repetitions, but rather the first repetition that fails due to inadequate
muscular strength. </span><a href="http://en.wikipedia.org/wiki/Training_to_failure" title="Training to failure"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Training to failure</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> is a controversial topic with some
advocating training to failure on all sets while others believe that this will
lead to </span><a href="http://en.wikipedia.org/wiki/Overtraining" title="Overtraining"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">overtraining</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, and suggest training to failure only on the
last set of an exercise. Some practitioners recommend finishing a set of
repetitions just before the point of failure; e.g. if you can do a maximum of
12 reps with a given weight, perform only 11. Adrenaline and other hormones may
promote additional intensity by stimulating the body to lift additional weight
(as well as the neuro-muscular stimulations that happen when in
“fight-or-flight” mode, as the body activates more muscle fibres), so getting
"psyched up" before a workout can increase the maximum weight lifted
(Wikipedia, 2014).</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Weight training can be a very effective form
of strength training because exercises can be chosen, and weights precisely
adjusted, to safely exhaust each individual muscle group after the specific
numbers of sets and repetitions that have been found to be the most effective
for the individual. Other strength training exercises lack the flexibility and
precision that weights offer.</span></div>
<h3 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Split
training</span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Split training involves working no more than
three muscle groups or body parts per day, instead spreading the training of
specific body parts throughout a training cycle of several days. It is commonly
used by more advanced practitioners due to the logistics involved in training
all muscle groups maximally. Training all the muscles in the body individually
through their full range of motion in a single day is generally not considered
possible due to caloric and time constraints. Split training involves fully
exhausting individual muscle groups during a workout, then allowing several
days for the muscle to fully recover. Muscles are worked roughly twice per week
and allowed roughly 72 hours to recover. Recovery of certain muscle groups is
usually achieved on days while training other groups. I.e. a 7 day week can
consist of a practitioner training trapezius, side shoulders and upper
shoulders to exhaustion on one day, the following day the arms to exhaustion,
the day after that the rear, front shoulders and back, the day after that the
chest. In this way all mentioned muscle groups are allowed the necessary
recovery. </span></div>
<h3 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Intensity,
volume, and frequency</span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Three important variables of strength
training are intensity, volume, and frequency. Intensity refers to the amount
of </span><a href="http://en.wikipedia.org/wiki/Mechanical_work" title="Mechanical work"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">work</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> required to achieve the activity, and is </span><a href="http://en.wikipedia.org/wiki/Proportionality_%28mathematics%29" title="Proportionality (mathematics)"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">proportional</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> to the </span><a href="http://en.wikipedia.org/wiki/Mass" title="Mass"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">mass</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> of the
weights being lifted. Volume refers to the number of muscles worked, exercises,
sets and reps during a single session. Frequency refers to how many training
sessions are performed per week.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">These variables are important because they
are all mutually conflicting, as the muscle only has so much strength and
endurance, and takes time to recover due to </span><a href="http://en.wikipedia.org/wiki/Microtrauma" title="Microtrauma"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">microtrauma</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. Increasing
one by any significant amount necessitates the decrease of the other two, e.g.
increasing weight means a reduction of reps, and will require more recovery
time and therefore fewer workouts per week. Trying to push too much intensity,
volume and frequency will result in </span><a href="http://en.wikipedia.org/wiki/Overtraining" title="Overtraining"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">overtraining</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, and
eventually lead to injury and other health issues such as chronic soreness and
general </span><a href="http://en.wikipedia.org/wiki/Lethargy" title="Lethargy"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">lethargy</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">, illness or
even acute trauma such as </span><a href="http://en.wikipedia.org/wiki/Avulsion_fracture" title="Avulsion fracture"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">avulsion
fractures</span></a><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">. A high-medium-low formula can be used to avoid overtraining,
with either intensity, volume, or frequency being high, one of the others being
medium, and the other being low. One example of this training strategy can be
found in the following chart:</span></div>
<div style="line-height: 150%; text-align: justify;">
<br /></div>
<div style="line-height: 150%; text-align: justify;">
<br /></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Type</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">High</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Med</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Low</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Intensity (% of </span><a href="http://en.wikipedia.org/wiki/One_rep_maximum" title="One rep maximum"><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">1RM</span></a><span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">80-100%</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">50-70%</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">10-40%</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Volume (per muscle)</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">1 exercise</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">2 exercises</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">3+ exercises</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Sets</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">1 set</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">2-3 sets</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">4+ sets</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">1-6 reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">8-15 reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">20+ reps</span></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">Session Frequency</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">1 p/w</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">2-3 p/w</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%; mso-bidi-font-size: 14.0pt;">4+ p/w</span></div>
</td>
</tr>
</tbody></table>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">A common training strategy is to set the
volume and frequency the same each week (e.g. training 3 times per week, with 2
sets of 12 reps each workout), and steadily increase the intensity (weight) on
a weekly basis. However, to maximize progress to specific goals, individual
programs may require different manipulations, such as decreasing the weight,
and increase volume or frequency. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Making program alterations on a daily basis
(daily undulating periodization) seems to be more efficient in eliciting
strength gains than doing so every 4 weeks (linear periodization), but for
beginners there are no differences between different periodization models. </span></div>
<h3 style="line-height: 150%; text-align: justify;">
<span class="mw-headline"><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Periodization</span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">There are many complicated definitions for
periodization, but the term simply means the division of the overall training
program into periods which accomplish different goals.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Periodization is the modulating of volume,
intensity, and frequency over time, to both stimulate gains and allow recovery.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">In some programs for example; volume is decreased
during a training cycle while intensity is increased. In this template, a
lifter would begin a training cycle with a higher rep range than he will finish
with.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">For this example, the lifter has a 1 rep max
of 225 lb:</span></div>
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableGrid" style="border-collapse: collapse; border: none; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184;">
<tbody>
<tr style="mso-yfti-firstrow: yes; mso-yfti-irow: 0;">
<td style="border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Week</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Set
1</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Set
2</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Set
3</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Set
4</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Set
5</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Volume
Lbs.</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">Peak
Intensity (Last Set)</span></b></div>
</td>
<td style="border-left: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-themecolor: text1; mso-border-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">%
of 1 Rep Max<span style="mso-spacerun: yes;"> </span>(Last Set)</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 1;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">1</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">95 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">100 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">110 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">115 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">120 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">4,320</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">73%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">52.5%</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 2;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">2</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">105 lb
x 8reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">110 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">115 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">125 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">130 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">4,200</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">79%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">57.75%</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 3;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">3</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">110 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">120 lb
x 7reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">125 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">135 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">140 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">4,010</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">84%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">63%</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 4;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">4</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">125 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">130 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">140 lb
x 6reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">145 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">155 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">3,870</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">88%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">68.25%</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 5;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">5</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">130 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">140 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">150 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">155 lb
x 5reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">165 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">3,535</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">94%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">73.5%</span></b></div>
</td>
</tr>
<tr style="mso-yfti-irow: 6; mso-yfti-lastrow: yes;">
<td style="border-top: none; border: solid black 1.0pt; mso-border-alt: solid black .5pt; mso-border-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">6</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">140 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">150 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">160 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">165 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-size: 12.0pt; line-height: 150%;">175 lb
x 4reps</span></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">3,160</span></b></div>
</td>
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<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<b><span style="font-size: 12.0pt; line-height: 150%;">99%</span></b></div>
</td>
<td style="border-bottom: solid black 1.0pt; border-left: none; border-right: solid black 1.0pt; border-top: none; mso-border-alt: solid black .5pt; mso-border-bottom-themecolor: text1; mso-border-left-alt: solid black .5pt; mso-border-left-themecolor: text1; mso-border-right-themecolor: text1; mso-border-themecolor: text1; mso-border-top-alt: solid black .5pt; mso-border-top-themecolor: text1; padding: 0in 5.4pt 0in 5.4pt;" valign="top">
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<b><span style="font-size: 12.0pt; line-height: 150%;">79%</span></b></div>
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<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">This is an example of periodization where the
number of repetitions decreases while the weight increase (Wikipedia, 2014)</span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-4951849446834404992014-05-30T20:06:00.001+01:002014-05-30T20:06:31.732+01:00Component of Physical Fitness<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">a.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Health
related component</span></b></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">According to Health Galaxy (2014) health
related physical fitness is defined as activity aimed to improve the overall
health and well being. The goal of health- related fitness is prevention of
disease or rehabilitation from disease as well as the development of a high
level of functional capacity for daily tasks. Health related physical fitness
is further divided into 5 parts. These 5 components of physical fitness are
describes below: </span></div>
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endurance</span></a><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> </span></li>
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endurance</span></a><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><a href="http://www.cdc.gov/nccdphp/dnpa/physical/components/#Composition"><span style="color: windowtext; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Body
composition</span></a><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";"> </span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><a href="http://www.cdc.gov/nccdphp/dnpa/physical/components/#Flexibility"><span style="color: windowtext; font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman"; text-decoration: none; text-underline: none;">Flexibility</span></a><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">
</span></li>
</ul>
<h3 style="line-height: 150%; margin-left: .5in; mso-list: l3 level1 lfo3; text-align: justify; text-indent: -.25in;">
<span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Cardio-respiratory
endurance (cardio-respiratory fitness)</span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Cardio-respiratory endurance is the ability
of the body's circulatory and respiratory systems to supply fuel during
sustained physical activity. To improve your cardio-respiratory endurance, try
activities that keep your heart rate elevated at a safe level for a sustained
length of time such as walking, swimming, or bicycling. The activity you choose
does not have to be strenuous to improve your cardio-respiratory endurance.
Start slowly with an activity you enjoy, and gradually work up to a more
intense pace.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exercise:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">
Cardiovascular exercises or aerobics -walking, running, biking, rowing,
treadmills. </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> A Max VO2
test in the laboratory is the best measure of cardiovascular fitness. Field
tests like the mile run, the 1 mile run, the mile walk, various bicycle, step,
and treadmill tests are usually done. </span></div>
<h3 style="line-height: 150%; margin-left: .5in; mso-list: l3 level1 lfo3; text-align: justify; text-indent: -.25in;">
<span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Muscular
strength</span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Muscular strength is the ability of the
muscle to exert force during an activity. The key to making your muscles
stronger is working them against resistance, whether that be from weights or gravity.
If you want to gain muscle strength, try exercises such as lifting weights or
rapidly taking the stairs. </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exercise:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Weight
training exercises- push ups, pull ups, biceps curls, pectoral fly, leg
extensions, back extension, etc. </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Lab and field
tests are similar and involve the assessment of one repetition maximum. 1RM
tests are typically conducted on resistance machines. Strength can also be
assessed using dynamo meters. </span></div>
<h3 style="line-height: 150%; margin-left: .5in; mso-list: l3 level1 lfo3; text-align: justify; text-indent: -.25in;">
<span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Muscular
endurance</span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Muscular endurance is the ability of the
muscle to continue to perform without fatigue. To improve your muscle
endurance, try cardio-respiratory activities such as walking, jogging,
bicycling, or dancing.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exercise:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Strength
training exercises such as running, jogging, cross-training on an elliptical
machine, etc. </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Each major
muscle group of the body is tested to check the endurance. Muscular endurance
can be measured isometrically (static contractions) or isotonically (dynamic
contractions). </span></div>
<h3 style="line-height: 150%; margin-left: .5in; mso-list: l3 level1 lfo3; text-align: justify; text-indent: -.25in;">
<span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Body
composition</span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Body composition refers to the relative
amount of muscle, fat, bone, and other vital parts of the body. A person's
total body weight (what you see on the bathroom scale) may not change over
time. But the bathroom scale does not assess how much of that body weight is
fat and how much is lean mass (muscle, bone, tendons, and ligaments). Body
composition is important to consider for health and managing your weight!</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Body composition is the component which
considers the individual body type, according to the height, weight, frame size
and the ratio of the fat mass to lean muscle mass. </span></div>
<h3 style="line-height: 150%; margin-left: .5in; mso-list: l3 level1 lfo3; text-align: justify; text-indent: -.25in;">
<span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";">
</span></span></span><span style="color: windowtext; font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: "Times New Roman"; mso-hansi-theme-font: minor-latin;">Flexibility</span></h3>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Flexibility is the range of motion around a
joint. flexibility in the joints can help prevent injuries through all stages
of life. If you want to improve your flexibility, try activities that lengthen
the muscles such as swimming or a basic stretching program.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Exercise:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Flexibility
exercises- stretching, yoga, Tai Chi </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Flexibility
is measured in the lab using devices such as a goniometer, flexometer. </span></div>
<div class="MsoListParagraph" style="line-height: 150%; margin-left: .25in; mso-add-space: auto; mso-list: l2 level2 lfo1; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin;"><span style="mso-list: Ignore;">b.<span style="font: 7.0pt "Times New Roman";">
</span></span></span></b><b style="mso-bidi-font-weight: normal;"><span style="font-size: 14.0pt; line-height: 150%; mso-bidi-font-family: "Times New Roman";">Performance
related component</span></b></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">1.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">AGILITY - </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">It is a skill-related component of physical
fitness. Agility relates to the ability of a person to rapidly change the
position or directions of the entire body in space with speed and accuracy. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Being agile is all about being able to change
your direction and the speed at which you are travelling, quickly and
efficiently. This is common in sports such as football and rugby where the
player with the ball dodges a defender, or in badminton or tennis, moving
around the court quickly to reach the shuttlecock/ball in time.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Agility is
typically measured using a shuttle zigzag run. Tests of agility are common as
screening tests among sports teams. </span></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">2.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">BALANCE - </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Balance is the ability of a person to control
human body or to maintain equilibrium while stationary or moving (static and
dynamic conditions). E.g. hand stand, skating, skiing, catching a fly in
baseball, etc </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Balance is the ability to maintain
equilibrium whilst stationary, or moving. Balance whilst moving is often called
dynamic balance. Balance is important in all kinds of sporting situations, most
noteably in gymnastics and ballet but also contact sports where having good
balance may prevent you being tackled to the floor! Balance is linked to
agility, as in order to quickly and efficently change direction you must be
balanced.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Balance is
typically measured using a balance beam or tests that require holding a
stationary posture after changing body positions. Balance is generally
considered to be of two types- static and dynamic. </span></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">3.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">COORDINATION
- </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Coordination relates to the ability of the
person to use the senses, such as sight and hearing, together with body parts
in performing motor tasks smoothly and accurately. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Coordination is the ability to use the body
parts and senses together to produce smooth efficient movements. We have all
seen someone who is uncoordinated, their movement looks awkward and shaky.
Being co-ordinated is vital in all sports, for example hand-eye coordination in
racket sports and the co-ordination to use the opposite arm and leg when
sprinting.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> It is
typically assessed using measures of hand-eye or foot-eye coordination such as
juggling, dribbling a ball or hitting an object. There are different types of
coordination which require different tests for assessment. <strong><span style="font-family: "Calibri","sans-serif"; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></strong></span></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">4.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">POWER - </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Power is a skill-related component of
physical fitness that relates to the ability to the rate at which one can
perform work. Power is considered to be a combination of strength and speed. It
has also been defined as the ability to exert muscle force quickly. For this
reason some consider it to be a combination of skill and health-related
physical fitness. It is the ability of muscle to release maximum force in the
shortest period of time. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Power = Force X Speed </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Speed and force must be combined for
effective performance in activities like baseball throw, jumps for height,
football kick, boxing punch etc. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Power is the product of strength and speed.
When we perform a task as quickly and as forcefully as we can, the result is
powerful. For example, a sprint start, a shot-put or javelin throw or
long-jump.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Examples of
power include putting the shot and vertical jumping. There are, however, many
different types of power and total assessment would require many different
tests. </span></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">5.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">SPEED - </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Most sports and activities require some form
of speed. Even long distance running often requires a burst of speed to finish
the race ahead of your competitors. Speed is defined as the ability to move a
body part quickly. Speed is not always about how quickly you can move your
whole body from A to B. It also relates to body parts. For example, when
playing golf, the speed of your arms and upper body in creating the swing are
vital in driving the ball over a long distance.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Speed is the ability of a person to execute
motor movements with high speed in the shortest period of time. It is equal to
the distance covered per unit of time. Speed is an integral part of every sport
and can be expressed as - maximum speed, elastic strength (power) and speed endurance.
Speed is influenced by the athlete's mobility, special strength, strength
endurance and technique. There are many different types of speed such as
running speed, swimming speed, speed of hand or foot movement, etc. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">The element of speed is involved in most of
the athletic skills such as in sprint running, some skills of soccer,
basketball, etc. </span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> Among
athletes a 40 yard dash is often used to measure speed. There are a wide
variety of laboratory measures of speed that are highly specific to different
body parts and different human movement activities. </span></div>
<div style="line-height: 150%; margin-left: .5in; mso-list: l0 level1 lfo4; text-align: justify; text-indent: -.25in;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-bidi-font-family: Calibri; mso-bidi-theme-font: minor-latin; mso-fareast-font-family: Calibri; mso-fareast-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"><span style="mso-list: Ignore;">6.<span style="font: 7.0pt "Times New Roman";"> </span></span></span></b><strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">REACTION
TIME - </span></strong><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">A skill-related component of physical fitness
that relates to the time elapsed between stimulation and the beginning of the
reaction to it. Total response time includes stimulus to beginning of movement
(reaction time) to end of movement (movement time). Like speed, reaction time
is also greatly influenced by heredity. </span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Reaction time is how quickly your brain can
respond to a stimulus and initiate a response. This is important in most
sports. The most obvious being responding to the gun at the start of a race,
but also a goalkeeper saving a penalty, or a badminton player reacting to a
smash shot. The examples in sport are endless.</span></div>
<div style="line-height: 150%; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;">Assessment:</span></b><span style="font-family: "Calibri","sans-serif"; font-size: 14.0pt; line-height: 150%; mso-ascii-theme-font: minor-latin; mso-hansi-theme-font: minor-latin;"> There are
many different types of reaction time and total assessment of reaction time
would require many different tests. Sophisticated timing devices are used to
measure total response time in the lab. </span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-36430062563916231672014-05-30T20:05:00.004+01:002014-05-30T20:05:32.270+01:00Balance Diet<div dir="ltr" style="text-align: left;" trbidi="on">
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"></span></b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A balanced diet means
getting the right types and amounts of foods and drinks to supply nutrition and
energy for maintaining body cells, tissues, and organs, and for supporting
normal growth and development. In </span><a href="http://en.wikipedia.org/wiki/Nutrition" title="Nutrition"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">nutrition</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
<span style="mso-bidi-font-weight: bold;">diet</span> is the sum of food consumed
by a person or other </span><a href="http://en.wikipedia.org/wiki/Organism" title="Organism"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">organism</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.
<span style="mso-bidi-font-weight: bold;">Dietary habits</span> are the habitual
decisions an individual or culture makes when choosing what foods to eat. The
word <span style="mso-bidi-font-weight: bold;">diet</span> often implies the use
of specific intake of </span><a href="http://en.wikipedia.org/wiki/Nutrition" title="Nutrition"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">nutrition</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> for </span><a href="https://www.blogger.com/null"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">health</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
or </span><a href="https://www.blogger.com/null"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">weight-management</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
reasons (with the two often being related). Although humans are </span><a href="http://en.wikipedia.org/wiki/Omnivores" title="Omnivores"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">omnivores</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
each culture and each person holds some food preferences or some food taboos.
This may be due to personal tastes or ethical reasons. Individual dietary
choices may be more or less healthy.</span>
</div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Proper nutrition
requires ingestion and absorption of </span><a href="http://en.wikipedia.org/wiki/Dietary_fiber" title="Dietary fiber"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">fiber</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Vitamin" title="Vitamin"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">vitamins</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Dietary_mineral" title="Dietary mineral"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">minerals</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
and </span><a href="http://en.wikipedia.org/wiki/Food_energy" title="Food energy"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">food energy</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> in the form of </span><a href="http://en.wikipedia.org/wiki/Carbohydrate" title="Carbohydrate"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">carbohydrates</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Protein" title="Protein"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">proteins</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Vegetable_oil" title="Vegetable oil"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">vegetable oils</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
and </span><a href="http://en.wikipedia.org/wiki/Fat" title="Fat"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">fats</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.
Dietary habits and choices play a significant role in the </span><a href="http://en.wikipedia.org/wiki/Quality_of_life" title="Quality of life"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">quality
of life</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Health" title="Health"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">health</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and </span><a href="http://en.wikipedia.org/wiki/Longevity" title="Longevity"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">longevity</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A </span><a href="http://en.wikipedia.org/wiki/Healthy_diet" title="Healthy diet"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">healthy
diet</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
may improve or maintain optimal </span><a href="http://en.wikipedia.org/wiki/Health" title="Health"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">health</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.
In </span><a href="http://en.wikipedia.org/wiki/Developed_countries" title="Developed countries"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">developed countries</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
affluence enables unconstrained caloric intake and possibly inappropriate food
choices. It is recommended by many authorities that people maintain a normal
weight by (limiting consumption of energy-dense foods and sugary drinks), eat
plant-based food, limit red and processed meat, and limit alcohol. However,
there is no total consensus on what constitutes a healthy diet.</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A particular diet may be chosen to
seek weight loss or weight gain. Changing a subject's dietary intake, or
"going on a diet", can change the energy balance and increase or
decrease the amount of fat stored by the body. Some foods are specifically
recommended, or even altered, for conformity to the requirements of a
particular diet. These diets are often recommended in conjunction with </span><a href="http://en.wikipedia.org/wiki/Exercise" title="Exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.
Specific weight loss programs can be harmful to health, while others may be
beneficial (and can thus be coined as </span><a href="https://www.blogger.com/null"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">healthy
diets</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">). The terms "healthy diet" and "diet
for weight management" are often related, as the two promote healthy
weight management. Having a healthy diet is a way to prevent health problems,
and will provide your body with the right balance of vitamins, minerals, and other
nutrients.</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: Calibri;"></span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-22683437191954698462014-05-30T20:05:00.002+01:002014-05-30T20:05:08.747+01:00Exercise is Medicine<div dir="ltr" style="text-align: left;" trbidi="on">
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<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">Exercise is Medicine</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> is a nonprofit initiative launched
by the </span><a href="http://en.wikipedia.org/wiki/American_College_of_Sports_Medicine" title="American College of Sports Medicine"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American College of
Sports Medicine</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> (ACSM) and the </span><a href="http://en.wikipedia.org/wiki/American_Medical_Association" title="American Medical Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Medical Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
(AMA). The initiative calls for </span><a href="http://en.wikipedia.org/wiki/Physical_activity" title="Physical activity"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">physical
activity</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> and </span><a href="http://en.wikipedia.org/wiki/Exercise" title="Exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
to be standard parts of disease prevention and medical treatment, urging
healthcare providers to assess and review patients’ physical activity programs
at every visit, with office visits that conclude exercise clearance and a
prescription or referral to a qualified health/fitness professional. In
addition, patients are encouraged to begin a conversation with their doctor
about physical activity, and to learn how to best continue or improve upon
their exercise regimens.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Exercise is crucial to
the prevention, management, and treatment of numerous chronic conditions, such
as type 2 </span><a href="http://en.wikipedia.org/wiki/Diabetes" title="Diabetes"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">diabetes</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Heart_disease" title="Heart disease"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">heart disease</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Obesity" title="Obesity"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">obesity</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/High_blood_pressure" title="High blood pressure"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">high blood pressure</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and other medical problems. Although exercise clearly benefits the appearance
of the body, the Exercise is Medicine program focuses more on the internal
benefits of physical activity and how these benefits contribute to the
longevity and quality of life. The Exercise is Medicine program was launched on
Nov. 5, 2007, in </span><a href="http://en.wikipedia.org/wiki/Washington,_D.C." title="Washington, D.C."><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Washington, D.C.</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
In addition to leaders from ACSM and AMA, Rear Admiral Stephen K. Galson (the
acting Surgeon General of the United States) spoke at the event (<span class="citation">Rauworth, 2013).</span></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">The initiative also
includes “May-Kit Happen,” a commemorative program that launched in May 2008,
asking people to incorporate a little more physical activity into their lives
and to talk to their physicians during the month of May about what types of
exercises are best suited to their circumstances. Many states, including </span><a href="http://en.wikipedia.org/wiki/Alabama" title="Alabama"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Alabama</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/California" title="California"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">California</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Connecticut" title="Connecticut"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Connecticut</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Florida" title="Florida"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Florida</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Illinois" title="Illinois"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Illinois</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Indiana" title="Indiana"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Indiana</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Iowa" title="Iowa"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Iowa</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Nevada" title="Nevada"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Nevada</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/New_Jersey" title="New Jersey"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">New
Jersey</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/New_Mexico" title="New Mexico"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">New
Mexico</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Pennsylvania" title="Pennsylvania"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Pennsylvania</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/South_Dakota" title="South Dakota"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">South
Dakota</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Tennessee" title="Tennessee"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Tennessee</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Texas" title="Texas"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Texas</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and </span><a href="http://en.wikipedia.org/wiki/Virginia" title="Virginia"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Virginia</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
proclaimed May as Exercise is Medicine month. Several cities also have pledged
support by creating events featuring the “May-Kit Happen” principles, including
</span><a href="http://en.wikipedia.org/wiki/Indianapolis,_Indiana" title="Indianapolis, Indiana"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Indianapolis, IN</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Tallahassee,_Florida" title="Tallahassee, Florida"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Tallahassee, FL</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
</span><a href="http://en.wikipedia.org/wiki/Eugene,_Oregon" title="Eugene, Oregon"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Eugene, OR</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and several cities in </span><a href="http://en.wikipedia.org/wiki/Texas" title="Texas"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Texas</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
(<span class="citation">Rauworth, 2013).</span></span></div>
<div class="MsoNormal" style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Numerous
organizations have signed on in support of the Exercise is Medicine program,
well known supporters include the </span><a href="http://en.wikipedia.org/wiki/American_Academy_of_Family_Physicians" title="American Academy of Family Physicians"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Academy of
Family Physicians</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,the </span><a href="http://en.wikipedia.org/wiki/American_College_of_Sports_Medicine" title="American College of Sports Medicine"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American College of
Sports Medicine</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/American_Academy_of_Physical_Medicine_and_Rehabilitation" title="American Academy of Physical Medicine and Rehabilitation"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American
Academy of Physical Medicine and Rehabilitation</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,the
</span><a href="http://en.wikipedia.org/wiki/American_College_of_Preventive_Medicine" title="American College of Preventive Medicine"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American College of
Preventive Medicine</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/American_Council_on_Exercise" title="American Council on Exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Council on Exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
the </span><a href="http://en.wikipedia.org/wiki/American_Heart_Association" title="American Heart Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Heart Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
the </span><a href="http://en.wikipedia.org/wiki/American_Optometric_Association" title="American Optometric Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Optometric
Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/American_Osteopathic_Association" title="American Osteopathic Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Osteopathic
Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/American_Physical_Therapy_Association" title="American Physical Therapy Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">American Physical
Therapy Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Bastyr_University" title="Bastyr University"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Bastyr
University</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/Center_for_Science_in_the_Public_Interest" title="Center for Science in the Public Interest"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Center for Science in
the Public Interest</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/National_Athletic_Trainers%27_Association" title="National Athletic Trainers' Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">National Athletic
Trainers' Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/President%27s_Council_on_Physical_Fitness_and_Sports" title="President's Council on Physical Fitness and Sports"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">President's
Council on Physical Fitness and Sports</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Project_ACES" title="Project ACES"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Project
ACES</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
the </span><a href="http://en.wikipedia.org/wiki/Sporting_Goods_Manufacturers_Association" title="Sporting Goods Manufacturers Association"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Sporting Goods
Manufacturers Association</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/USA_Triathlon" title="USA Triathlon"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">USA
Triathlon</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, the </span><a href="http://en.wikipedia.org/wiki/University_of_Florence" title="University of Florence"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">University of Florence</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and various branches of the </span><a href="http://en.wikipedia.org/wiki/YMCA" title="YMCA"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">YMCA</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
including that of the United States as a whole (<span class="citation">Rauworth,
2013).</span></span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-33586780024732912142014-05-30T20:04:00.002+01:002014-05-31T00:21:14.616+01:00Body Somatotypes<div dir="ltr" style="text-align: left;" trbidi="on">
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">The term <i>somatotype</i> is
used in the system of classification of human physical types developed by U.S.
psychologist <a href="https://www.blogger.com/null" name="ref73399"></a><a href="http://www.britannica.com/EBchecked/topic/539615/William-Sheldon">W.H.
Sheldon</a>. In Sheldon’s system, human beings can be classified as to body
build in terms of three extreme body types: <a href="https://www.blogger.com/null" name="ref73400"></a><a href="http://www.britannica.com/EBchecked/topic/187001/endomorph">endomorphic</a>,
or round, fat type; <a href="https://www.blogger.com/null" name="ref73401"></a><a href="http://www.britannica.com/EBchecked/topic/376778/mesomorph">mesomorphic</a>,
or muscular type; and <a href="https://www.blogger.com/null" name="ref73402"></a><a href="http://www.britannica.com/EBchecked/topic/178685/ectomorph">ectomorphic</a>,
or slim, linear type. A somatotype number of three digits is determined for an
individual classified by the system, with the first digit referring to
endomorphy, the second to mesomorphy, and the third to ectomorphy; each digit
is on a scale of 1 to 7. Hence, the extreme </span><a href="http://www.britannica.com/EBchecked/topic/187001/endomorph"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">endomorph</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
has the somatotype 711, the extreme </span><a href="http://www.britannica.com/EBchecked/topic/376778/mesomorph"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">mesomorph</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
171, and the extreme </span><a href="http://www.britannica.com/EBchecked/topic/178685/ectomorph"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">ectomorph</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
117. The classification numbers are negatively correlated, so that a high
number in one class precludes high numbers in the others; in practice, extreme
types (711, 171, 117) are rare or nonexistent, and the person of normal build
has a somatotype approaching 444, evenly balanced between extremes.</span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Success as an athlete comes from a
combination of athletic ability and our body build. The three components of
body build are type, size and composition. A system, developed by W.H. Sheldon,
uses the terms ectomorph, endomorph, or mesomorph to describe the body build of
an individual. People are born with an inherited body type based on skeletal
frame and body composition. Most people are unique combinations of the three
body types: <span style="mso-bidi-font-weight: bold;">ectomorph, mesomorph, and
endomorph</span>.</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Sheldon evaluated the degree a body
type was present on a 1 to 7 scale where 1 is the minimum and 7 is the maximum.
</span></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">All athletes are made up of the
three extreme body types so we are all part endomorph, part mesomorph and part
ectomorph. Using a score of one to seven, we can grade our bodies on each of
the extreme body types. e.g. two, six, three means: two (low endomorphy); six
(high mesomorphy); three (low ectomorphy). In this way, we can compare our body
type with that of other athletes. This method of body typing is known as
somatotyping - height is not taken into consideration.</span></div>
<div class="MsoNormal" style="line-height: 150%; margin-bottom: .0001pt; margin-bottom: 0in; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-no-proof: yes;"></span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"></span></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">The "perfect" bodybuilder
would perhaps be a 173, while 475 might be better suited for football, and 147
a basketball player. Having scores in multiple body types, for instance the
football player's 475, does not mean he has all of the traits of each body type
mixed together. It may mean he has the heavy thick build of the Endomorph
combined with superior musculature and strength of the Mesomorph, with the
above average height of the Ectomorph.</span></div>
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<br /></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Endomorph</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">It is </span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">a human physical type
(somatotype) tending toward roundness, as determined by the
physique-classification system developed by American psychologist W.H. <a href="https://www.blogger.com/null" name="ref261466"></a><a href="http://www.britannica.com/EBchecked/topic/539615/William-Sheldon">Sheldon</a>.
The extreme endomorph has a body as nearly globular as humanly possible; he has
a round head, a large, round abdomen, large internal organs relative to his
size, rather short arms and legs with fat upper arms and thighs, but slender
wrists and ankles. Under normal conditions the endormorphic individual has a
great deal of body fat, but he is not simply a fat person; if starved, he
remains an endomorph, only thinner.<span style="mso-bidi-font-weight: bold;"></span></span></div>
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<td style="padding: 2.25pt 2.25pt 2.25pt 2.25pt;"><div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Characteristics
of Endomorph (711)</span></b></div>
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<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A rounded head</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Wide hips and shoulders</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Wider front to back rather than
side to side.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l2 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A lot of </span><a href="http://www.brianmac.co.uk/fat.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">fat</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
on the body, upper arms and thighs</span></li>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">An endomorphic individual typically
has short arms and legs and a large amount of mass on their frame. Their mass
hampers their ability to compete in sports requiring high levels of </span><a href="http://www.brianmac.co.uk/agility.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">agility</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
or </span><a href="http://www.brianmac.co.uk/speed.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">speed</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and perform sustained weight bearing </span><a href="http://www.brianmac.co.uk/enduranc.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">aerobic</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
activities such as running. Sports of pure </span><a href="http://www.brianmac.co.uk/strength.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">strength</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
like power lifting, are perfect for an endomorph. They can gain weight easily
and lose condition quickly if training stops.</span></div>
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<br /></div>
<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-outline-level: 4; text-align: justify;">
<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Mesomorph</span></b></div>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">It is </span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">a human physical type
(somatotype) that is marked by greater than average muscular development, as
determined by the physique-classification system developed by American
psychologist <a href="https://www.blogger.com/null" name="ref54806"></a><a href="http://www.britannica.com/EBchecked/topic/539615/William-Sheldon">W.H.
Sheldon</a>. Although the Sheldon system of classification does not make
absolute distinctions between types, a person is classed as a mesomorph if
mesomorphy predominates over endomorphy and ectomorphy in his body build. The
extreme mesomorph has a square, massive head; broad, muscular chest and
shoulders; a large heart; heavily muscled arms and legs; and minimal body fat.
He tends to develop muscle easily. His muscular development can usually be
distinguished from that of one who has developed his muscles through
body-building exercises.<span style="mso-bidi-font-weight: bold;"></span></span></div>
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<td style="padding: 2.25pt 2.25pt 2.25pt 2.25pt;"><div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Characteristics of
Mesomorph (171)</span></div>
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<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A wedge shaped body</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A cubical head</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Wide broad shoulders</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Muscled arms and legs</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Narrow hips</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Narrow from front to back rather
than side to side.</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l0 level1 lfo2; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A minimum amount of fat</span></li>
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<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A mesomorphic individual excels in
strength, agility, and speed. Their medium structure and height, along with
their tendency to gain muscle and strength easily makes them a strong candidate
for a top athlete in any sport. They can sustain low body fat levels and find
it easy to lose and gain weight.</span></div>
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<b><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Ectomorph</span></b></div>
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<span class="srtitle"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">It is</span></span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> human physical type
(somatotype) tending toward linearity, as determined by the
physique-classification system developed by the American psychologist <a href="https://www.blogger.com/null" name="ref5637"></a><a href="http://www.britannica.com/EBchecked/topic/539615/William-Sheldon">W.H.
Sheldon</a>. Although classification by the Sheldon system is not absolute, a
person is classed as an ectomorph if ectomorphy predominates over endomorphy
and mesomorphy in his body build. The extreme ectomorph has a thin face with
high forehead and receding chin; narrow chest and abdomen; a narrow heart;
rather long, thin arms and legs; little body fat and little muscle; but a large
skin surface and a large </span><a href="http://www.britannica.com/EBchecked/topic/409665/nervous-system"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">nervous
system</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">. If well fed, he does not gain weight easily; if he
becomes fat, he is still considered an ectomorph, only overweight.<span style="mso-bidi-font-weight: bold;"></span></span></div>
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<td style="padding: 2.25pt 2.25pt 2.25pt 2.25pt;"><div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Characteristics of
Ectomorph (117)</span></div>
<ul type="disc">
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A high forehead</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Receding chin</span></li>
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<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A narrow chest and abdomen</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Thin arms and legs</span></li>
<li class="MsoNormal" style="line-height: 150%; mso-list: l1 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; tab-stops: list .5in; text-align: justify;"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Little muscle and fat</span></li>
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<div class="MsoNormal" style="line-height: 150%; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">A predominantly ectomorphic
individual is long, slender and thin, and therefore power and strength sports
are perhaps not suitable as their slight build leaves them susceptible to
injuries. While they can easily get lean and hard, their lack of musculature
severely limits their chances in sports requiring mass. Ectomorphs dominate
endurance sports and gymnastics. They can archive low levels of </span><a href="http://www.brianmac.co.uk/fatcent.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">body fat</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
which can be detrimental to health and for females in endurance sports it can
result in a cessation of </span><a href="http://www.brianmac.co.uk/menstrual.htm"><span style="color: windowtext; font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; text-decoration: none; text-underline: none;">periods</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and iron deficiency.</span></div>
</div>
Vicadeworkshttp://www.blogger.com/profile/09274132522568255073noreply@blogger.com0tag:blogger.com,1999:blog-2988165161782924599.post-19715027191267383872014-05-30T20:03:00.003+01:002014-05-30T20:03:54.703+01:00Aerobics and Anaerobic Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
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<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">Aerobic exercise</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> (also known as <span style="mso-bidi-font-weight: bold;">cardio</span>) is </span><a href="http://en.wikipedia.org/wiki/Physical_exercise" title="Physical exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">physical
exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> of relatively low intensity that depends primarily
on the aerobic </span><a href="http://en.wikipedia.org/wiki/Adenosine_triphosphate" title="Adenosine triphosphate"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">energy</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">-generating
process</span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">
(</span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%;">Sha</span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">ron & Denise, </span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%;">2007).</span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;"> </span></span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Aerobic
literally means "living in air",<sup> </sup>and refers to the use of </span><a href="http://en.wikipedia.org/wiki/Oxygen" title="Oxygen"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">oxygen</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
to adequately meet energy demands during exercise via aerobic metabolism.
Generally, light-to-moderate intensity activities that are sufficiently
supported by aerobic </span><a href="http://en.wikipedia.org/wiki/Metabolism" title="Metabolism"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">metabolism</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> can be performed for extended
periods of time, the intensity should be between 60-85% of maximum heart rate (</span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">William, Frank &
Katch, </span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%;">2006</span></span><span class="citation"><span style="font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;">)</span></span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-fareast-font-family: "Times New Roman"; mso-fareast-theme-font: major-fareast;"></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">According to Wayne
(2011), aerobic exercise and fitness can be contrasted with </span><a href="http://en.wikipedia.org/wiki/Anaerobic_exercise" title="Anaerobic exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">anaerobic exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
of which </span><a href="http://en.wikipedia.org/wiki/Strength_training" title="Strength training"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">strength training</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
and </span><a href="http://en.wikipedia.org/wiki/Short-distance_running" title="Short-distance running"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">short-distance running</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
are the most salient examples. The two types of exercise differ by the duration
and intensity of muscular contractions involved, as well as by how energy is
generated within the muscle.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%; mso-bidi-font-weight: bold;">Anaerobic exercise</span><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> is an exercise intense enough to
trigger </span><a href="http://en.wikipedia.org/wiki/Lactic_acid_fermentation" title="Lactic acid fermentation"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">lactic acid formation</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">.
It is used by athletes in non-endurance sports to promote strength, speed and
power and by body builders to build muscle mass. Muscle energy systems trained
using anaerobic exercise develop differently compared to </span><a href="http://en.wikipedia.org/wiki/Aerobic_exercise" title="Aerobic exercise"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">aerobic
exercise</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, leading to greater performance in short duration,
high intensity activities, which last from mere seconds to up to about 2
minutes.</span><a href="http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-homeexercise.co-1"><sup><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">[1]</span></sup></a><a href="http://en.wikipedia.org/wiki/Anaerobic_exercise#cite_note-jap.physiology.org-2"><sup><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">[2]</span></sup></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
Any activity lasting longer than about two minutes has a large aerobic
metabolic component.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">In most conditions,
anaerobic exercise is accompanied by aerobic exercises because the less
efficient anaerobic metabolism must supplement the aerobic system due to energy
demands that exceed the aerobic system's capacity. What is generally called
aerobic exercise might be better termed "solely aerobic", because it
is designed to be low-intensity enough not to generate </span><a href="http://en.wikipedia.org/wiki/Lactic_acid" title="Lactic acid"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">lactate</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
via </span><a href="http://en.wikipedia.org/wiki/Pyruvic_acid" title="Pyruvic acid"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">pyruvate</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> </span><a href="http://en.wikipedia.org/wiki/Fermentation_%28biochemistry%29" title="Fermentation (biochemistry)"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">fermentation</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">,
so that all carbohydrate is aerobically turned into energy.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Initially during
increased exertion, muscle </span><a href="http://en.wikipedia.org/wiki/Glycogen" title="Glycogen"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">glycogen</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
is broken down to produce glucose, which undergoes </span><a href="http://en.wikipedia.org/wiki/Glycolysis" title="Glycolysis"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">glycolysis</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
producing pyruvate which then reacts with oxygen (</span><a href="http://en.wikipedia.org/wiki/Krebs_cycle" title="Krebs cycle"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Krebs
cycle</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">, </span><a href="http://en.wikipedia.org/wiki/Chemiosmosis" title="Chemiosmosis"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Chemiosmosis</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">)
to produce carbon dioxide and water and releases energy. If there is a shortage
of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed
more rapidly because the pyruvate ferments into lactate. If the intensity of
the exercise exceeds the rate with which the cardiovascular system can supply
muscles with oxygen, it results in buildup of lactate and quickly makes it
impossible to continue the exercise. Unpleasant effects of </span><a href="http://en.wikipedia.org/wiki/Lactic_acidosis" title="Lactic acidosis"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">lactate
buildup</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> initially include the burning sensation in the
muscles, and may eventually include nausea and even vomiting if the exercise is
continued without allowing lactate to clear from the bloodstream.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">As glycogen levels in
the muscle begin to fall, glucose is released into the bloodstream by the
liver, and </span><a href="http://en.wikipedia.org/wiki/Fat" title="Fat"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">fat</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
metabolism is increased so that it can fuel the aerobic pathways. Aerobic
exercise may be fueled by glycogen reserves, fat reserves, or a combination of
both, depending on the intensity. Prolonged moderate-level aerobic exercise at
65% </span><a href="http://en.wikipedia.org/wiki/VO2_max" title="VO2 max"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">VO2
max</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
(the heart rate of 150 bpm for a 30-year-old human) results in the maximum
contribution of fat to the total energy expenditure. At this level, fat may
contribute 40% to 60% of total, depending on the duration of the exercise.
Vigorous exercise above 75% VO2max (160 bpm) primarily burns glycogen (Watt et
al, 2002).<span style="mso-spacerun: yes;"> </span></span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Coe (2013) also
discussed that major muscles in a rested, untrained human typically contain
enough energy for about 2 hours of vigorous exercise. Exhaustion of glycogen is
a major cause of what </span><a href="http://en.wikipedia.org/wiki/Marathon" title="Marathon"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">marathon</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
runners’ call "</span><a href="http://en.wikipedia.org/wiki/Hitting_the_wall" title="Hitting the wall"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">hitting
the wall</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">". Training, lower intensity levels and
carbohydrate loading may allow postponement of the onset of exhaustion beyond 4
hours.</span></div>
<div style="line-height: 150%; text-align: justify;">
<span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">Aerobic exercise
comprises innumerable forms. In general, it is performed at a moderate level of
intensity over a relatively long period of time. For example, </span><a href="http://en.wikipedia.org/wiki/Running" title="Running"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">running</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
a long distance at a moderate pace is an aerobic exercise, but </span><a href="http://en.wikipedia.org/wiki/Sprint_%28running%29" title="Sprint (running)"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">sprinting</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
is not. Playing singles tennis, with near-continuous motion, is generally
considered aerobic activity, while golf or two person team tennis, with brief
bursts of activity punctuated by more frequent breaks, may not be predominantly
aerobic. Some sports are thus inherently "aerobic", while other
aerobic exercises, such as </span><a href="http://en.wikipedia.org/wiki/Fartlek" title="Fartlek"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">fartlek</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
training or aerobic dance classes, are designed specifically to improve aerobic
capacity and fitness. It is most common for aerobic exercises to involve the
leg muscles, primarily or exclusively. There are some exceptions. For example, </span><a href="http://en.wikipedia.org/wiki/Rowing_%28sport%29" title="Rowing (sport)"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">rowing</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">
to distances of 2,000 m or more is an aerobic sport that exercises several
major muscle groups, including those of the legs, abdominals, chest, and arms.
Common </span><a href="http://en.wikipedia.org/wiki/Kettlebell" title="Kettlebell"><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;">kettlebell</span></a><span style="font-family: "Times New Roman","serif"; font-size: 14.0pt; line-height: 150%;"> exercises combine
aerobic and anaerobic aspects.</span></div>
</div>
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