New 2014 Sports & Fitness Manual
Transcript of New 2014 Sports & Fitness Manual
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.Vlgkfi.gjt/saip
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33
IU OI [I 8 www.slgkfipjrnirdlgfj.fid5
Dist stjricks wir` ey djrjby sjgkcgo l fajd-
cflb djssloj ti yiur dusfbjs ti stirj dirj pri-tjcg (tajcr ackkjg lgleibcf jnnjft).Bcstjg, stjricks kigt lftulbby eucbk dusfbj,
tajy scdpby lft ls lg Lgleibcf [rcoojr ti lffjbjr-ltj taj dusfbj-eucbkcgo prifjss nlstjr! Kck yiu`giw tajrj lrj itajr lgleibcf trcoojrs in dusfbjsczj (dusfbj aypjrtripay)9
Lgleibcf [rcoojrs in Dusfbj OriwtaCt tii` pircgo ivjr augkrjks in rjsjlrfa plpjrs
ti ckjgtcny tajsjs `jy lgleibcf trcoojrs in dusfbjoriwta, eut glbby wj niugk taj oriugk erjl`-cgo fbcgcflb rjsjlrfa ig aiw ti stcdubltj dlxcdlbdusfbj aypjrtripay. [aj `jy lgleibcf trcoojrkcsfivjry wls niugk cg l prjstcocius 5==3 Fbcgc-flb Ujsjlrfa Hiurglb ig taj Ujoubltcig in ]ritjcgDjtleibcsd cg Jxjrfcsj lgk Ujfivjry ojgjtcftrcoojrs in dusfbj oriwta.
[ajsj dlstjr rjoubltirs, rjspigscebj nir kjbcv-
jrcgo lgleibcf scoglbs kcrjftby cgti yiur dusfbjfjbbs, ecrtajk taj wirbks dist piwjrnub lgleibcftrcoojr nirdubl flbbjk Ujk Jxtrjdj.
Dusfbj Ojgj Lftcvltirs @jy ti Vczj@jy fidpigjgts cgspcrjk ey rjsjlrfa cg Ujk
Jxtrjdj lftcvltj lgleibcf trcoojrs kjjp wcta-cg dusfbj fjbbs, cgfbukcgo p?=V>@, ]@E, lgkd[IU ti ajbp stcdubltj pritjcg sygtajscs nirsaif`cgo cgfrjlsjs cg dusfbj sczj lgk strjgota.
Ujk Jxtrjdj ]ist-wir`iut - Njjkcgo yiurdusfbjs Ujk Jxtrjdjs `jy lgleibcf trcoojrslntjr wir`iut lftcvltjs d[IU scoglbcgo talt cg-frjlsjs pritjcg sygtajscs vctlb nir digstjr dusfbjsczj lgk lgleibcf lftcvcty.
Cgfrjlsj Dusfbj Eucbkcgo 6==%9Bcstjg, d[IU cs igj in taj dist piwjrnub
pritjcg sygtajscs rjoubltirs, dirj piwjrnub talgstjricks. d[IU stcdubltjs pritjcg sygtajscs lgkubtcdltjby lftcvltjs dusfbj oriwta. _ajg d[IUcs turgjk ig, pritjcg sygtajscs cgfrjlsjs lgk wajgd[IU cs supprjssjk ct stips. Ujk Jxtrjdjs lgl-
eibcf gutrcjgts ajbp trcoojr fjbbublr dlfacgjry titurg ig taj dusfbj eucbkcgo prifjss nir up ti ?5aiurs. Cdlocgj taj rjsubts yiu fiubk ojt cn yiufalrojk yiur dusfbjs wcta 6==% dirj dusfbj
eucbkcgo lftcvcty.
Eucbk Dusfbj nir ?5 aiursCdlocgj aiw dufa ecoojr yiur dusfbjs yiu
wiubk ojt cgstlgtby lftcvltcgo pritjcg sygtajscsrjoubltirs talt cgfrjlsj dusfbj sczj bc`j taj strig-ojst stjricks wcta gi sckj jnnjfts. Ujk Jxtrjdjs`jy lgleibcf trcoojrs tl`jg cddjkcltjby lntjr
hust igj trlcgcgo sjt cs saiwg ti cgfrjlsj pritjcgsygtajscs wctacg < ar, lgk taj lgleibcf jnnjft flgblst up ti ?5 a lntjr wir`iuts. Vcdpby put, UjkJxtrjdj ocvjs yiu 6 tcdjs taj dusfbj eucbkcgo
pitjgtclb in typcflb suppbjdjgts.Ujk Jxtrjdj ]rj-wir`iut - Gjw rjsjlrfa
rjvjlbs tl`cgo Ujk Jxtrjdjs `jy lgleibcf trco-ojrs prj-wir`iut, `cf`stlrts lgleibcf lftcvcty.Jlfa piwjrnub cgorjkcjgt wir`s cg sygf ti alvjyiu oriwcgo cg nrigt in yiur vjry iwg jyjs.
56 OULDV in ]UI[JCG:.= OULDV IN FUJL[CGJ;.1 OULDV IN EFLL
5.: OULDV IN OBZ[LDCGJ>.5 OULDV IN JLL
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33
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U OI [I 8 www.slgkfipjrnirdlgfj.fid
Zgbjlsa taj ]iwjr in DZVFI-DQ[
Nir taj dcbbcigs wai wlgt stjrick typj rjsubtswctaiut taj prjdlturj elbkcgo, oygjfidlstcl,farigcf kjprjsscig, biss in sjx krcvj, ugwlgtjkalcr oriwta, `ckgjy kldloj, jgblrojk pristltj,lgxcjty, cghjftcigs lgk acoa kiftirs fists taltoi lbigo wcta tajcr usloj.
Nirtugltjby tajrj cs DZVFI-DQ[wacfa als
gigj in taj leivj sckj jnnjfts lgk als ejjg saiwgcg cgctclb stukcjs ti alvj l scogcflgt trlcgcgo jnnjftig dusfbjs.
Vtrjgota Zp 551% & Dusfbj Dlss Zp :1;%
DZVFI-DQ[wls ircocglbby kjvjbipjk nirltabjtjs wcta ltripacf dusfbjs, flusjk ey cghurcjsir lg lffckjgt.
[jstcdigclb8C ejolg stlf`cgo Dusfi-DQ[ wcta Dlx Frjltcgj, KBD ti prjplrj nir l sjdcpriniitelbb tjld ls yiu suoojstjk nir lkvlgfjk ltabjtjs. [aj digta prcir ti taj sjlsig dy ejgfaprjss wjgt nrid 56=bes ti 51= bes. Dy furb wjcoats wjgt nrid
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33
IU OI [I 8 www.slgkfipjrnirdlgfj.fid;
^LBCGJ LGK EULCG NL[COZJVjvjrlb rjsjlrfa stukcjs alvj figrdjk talttl`cgo EFLLs, lgk cg plrtcfublr ^lbcgj, ejnirj lwir`iut flg ajbp ti prjvjgt njjbcgo nltcoujk kur-cgo wir`iuts, wacfa wcbb lbbiw yiu ti trlcg alrkjrlgk bigojr, jgfiurlocgo orjltjr dusfbj oriwta.
CVIBJZFCGJ DJ[LEIBCVD LGK NL[ BIVV
L rjfjgt lgcdlb stuky figkuftjk cg Hlplg suo-ojsts talt csibjufcgj cs taj EFLL wacfa ajbpseiist djtleibcsd.* Lgcdlbs cg taj csibjufcgjoriup alk biwjr wjcoat olcg lgk lbdist :=% bjsswactj lkcpisj tcssuj talg taj figtrib oriup.*
DZVFBJ NIIK cs l vjry vjrsltcbj prikuft.Figsudj DZVFBJ NIIK prcir ti l wir`iutir ltabjtcf jvjgt lgk pist-wir`iut wcta Ujk Jx-trjdj, Dlx Frjltcgj ir AC-: nir dlxcdud rj-fivjry lgk dusfbj pritjcg sygtajscs.*
LGLEIBCF DZVFBJ ]UI[IFIB8DZVFBJ NIIK Lk-vlgfjk Lgleibcf Dus-fbj pritifib ti privckjl stjlky figsudptcig in`jy ldcgi lfcks.
_IU@IZ[ KLSV8 [l`j6 tlebjts in DZVFBJNIIK ejnirj lgk lntjrwir`iut. [l`j 6 tlebjts
in DZVFBJ NIIK
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33
IU OI [I 8 www.slgkfipjrnirdlgfj.fid:
DLQ FUJL[CGJ[D
[aj GJ_ Oibk Vtlgklrk ti AjbpNujb Jxpbiscvj Dusfbj Oriwta!
Lkvlgfjk Lgleibcf Nirdubl wcta
Fbcgcflbby [jstjk Cgorjkcjgts ti AjbpNujb Jxpbiscvj Dusfbj Oriwta
:>.;% cgfrjlsj cg [jstistjrigj
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8/11/2019 New 2014 Sports & Fitness Manual
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
Bcstjg! Cn yiu gjjk ti plf` ig l sibck 5= piugks ti bb iut yiur sacrt... tajg yiu gjjk tajJbctj DusfbjVtlf` njlturcgo taj Lgleibcf [rcoojrs in Ujk Jxtrjdj ti cgfrjlsj yiur dusfbj
eucbkcgo fajdcstry ey kiuebcgo taj jnnjft in yiur trlcgcgo nir upti ?5 aiurs lgk Dusfi-DQ[nir bjlg dlss.
Fidecgjk wcta KBD, taj djtacigcgjaykrixy lglbiouj talt cogctjs dlsscvjpritjcg sygtajscshust bc`j stjricks flusj tifrjltj blrojr dusfbjs lgk dirj strjgota!Lkk taj twi nibk priniugk jnnjft in GctriUusagutrcjgt plrtctcigcgo talt sauttbjs lbbtajsj acoa-qulbcty gutrcjgts yiubb ej figsudcgotiwlrk dusfbj oriwta lgk lwly nrid nlt! Siulftulbby njjb ct wir`cgo. Lgk taj jnnjft Gctri
Uusaals ig taj rlpck sygtajscs in KGL kurcgo fjbb kcvcscig tajdusfbj stlys put lgk kijsgt kcslppjlr wajg yiu oi inn l fyfbj!
Ajf`, 5= piugks in dusfbj cs prlftcflbby l gi erlcgjr wcta taj JbctjDusfbj Vtlf`. Hust tl`cgo igj ocvjs yiu taj lfutj njjbcgo yiurjig sidjtacgo. Cdlocgj stlf`cgo lbb niur lkkcgo up ti 5= piugks insarjkkjk dusfbj nrid yiur trlcgcgo cs prlftcflbby l kigj kjlb!JDVUjo $53=.1= ^C] $;.1=(Vlvj $) / Euy 6 ojt < NUJJ! (; stlf`s) $= jlfa Vlvj $;.1=!
Olcg up ti 5= ]iugks in Vtrigo, Bjlg Dusfbj...
Fustidjr Nlvirctj Vtlf`s... Vlvj Zp ti >=%!!!
Iur rjsjlrfajrs fidecgjk taj sfcjgfj ejacgkGjw Lkvlgfjk DLQ FUJL[CGJ, KBD[D lgkDLQ[UCE[D ti frjltj lg ubtrl-pitjgt, JxtrjdjDusfbj Fyfbj kjscogjk ti nirfj dlsscvjdusfbj oriwta. [iojtajr, tajsj suppbjdjgts lrjoulrlgtjjk ti ajbp yiu dl`j dlsscvj olcgs inrif`-alrk, kjgsj dusfbj lgk jxpbiscvj olcgs cgstrjgota cg hust
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.Vlgkfi.gjt/saip
1
[ajy hust flgtput ct lbb tiojtajr. Eut tacs 6-stjppriorld tl`js yiu stjp-ey-stjp tariuoa >= klysin ojttcgo eco lgk rcppjk. Gi tacf` dlgulb ti rjlk.
[aj Eucbkcgo Eixcgfbukjs8= klys . .5)Lg jlsy-ti-nibbiw gutrctcig priorld talt saiwsyiu taj ajlbtay wly ti lkk 5= bes. in rif`-alrkdusfbj lgk . . .6) L prjfcsj >=-kly stlf` in taj dist piwjrnub,suppbjdjgts ti lkk 5= bes. cg >= klys
Fidecgj lbb 6 nir digstjr olcgs, nlst.Siubb lkk dusfbj dlss, nlst, wcta taj igby
dusfbj eucbkcgo systjd talts prcfjk :=% bjsstalg typcflb priorlds.
[ajEucbkcgo Eix cs l fidpbjtj stlf`cgo systjdtalts prcfjk rcoat...gi ackkjg fists. Nir ls bcttbj ls$5.:= pjr kly, leiut albn walt taj itajr priorldsflg fist, yiubb ojt eco lgk rcppjk!
]ut lg jgk ti yjlrs in nrustrltcig lgk cgfig-scstjgt olcgs. ]ut lg jgk ti nlcbjk wir`iuts. ]utlg jgk ti wirrycgo aiw ti stlf` prikufts nir taj
ejst rjsubts. ]ut taj wirbks rst pjrsiglbczjk,eikyeucbkcgo stlf`cgo priorld ti wir` nir yiu...lbb lt :=% bjss talg typcflb priorlds!
Siurs nir dlsscvj olcg,
]bus ls lg lkkjk eigus, yiubb rjfjcvj l $
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
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Cgfrjlsjk tjstistjrigjwcbb ojt yiur dusfbjsoicgo lgk yiur eikytcoat lgk sarjkkjk!Lgk, lntjr lbb, tajrj csigby igj rjlsig yiueust yiur eutt cg tajoyd ti ejocg wctati bii` lwjsidj wctayiur sacrt inn!
Ajrjs sidj nlgtls-tcf gjws... tacs ldlzcgolgleibcf fidpiugk
[rcvjgl Nirtj talt suppirts yiur eikys iwg
glturlb stjrick nlftiry, yiuwiubkgt jvjg gjjk stjricks ej-flusj yiuk ej prikufcgo yiuriwg glturlb [jst. Dlx[rce wlsspjfclbby kjscogjk ti put yiurtjstistjrigj cgti ivjr-krcvj!Vi, cdlocgj taj rjsubts in yiuralrk trlcgcgo, ugkjr cts cgnbu-jgfj9 Ajf`, yiu wcbb jxpbikjwcta dirj dusfbj talg yiu
`giw walt ti ki wcta!
Ojt 5; Aiur Dusfbj Oriwta*
Acoa Jgjroy Dusfbj OriwtaGC[UI UZVA[D EIIV[s jgjroy prikuftcigejyigk stcdublgts ti ajbp jxpbikj dusfbj oriwtalgk nlt biss.* GC[UI UZVA cs kjscogjk ti jgalgfjdusfbj oriwta pitjgtclb wctaiut alvcgo ti slfrcfjwir`iut pjrnirdlgfj ir jxpjrcjgfj stcdublgt frlsa-js.[l`jg wcta trlcgcgo, ct priditjs cgtjgsj wir`iutnifus wacbj rjkufcgo nltcouj lgkcgfrjlscgo nlt ixckltcig. [acs ajbpsti iptcdczj taj eikys lgleibcf lgkdjtleibcf djfalgcsds. [aj rjsubt,
ugplrlbbjbbjk strjgota,jgjroy lgknifus si talt yiu flg eblst tariuoayiur wir`iuts lgk sjj rjsubts!*EI[[IDBCGJ8 Siu trlcg wctadirj jgjroy lgk nifus, bisj dirjeiky nlt ti jxpjrcjgfj cgslgjBJLG DZVFBJ OUI_[A tajbc`js yiuvj gjvjr cdlocgjk.
GU Ujoublr $;3.3:, ^C] $ 63.3:Euy 5 Ojt < Nrjj (6 Eittbjs) $?3.3=,Vlvj $>3.3:
CON-< Oibk[Dfidecgjs spjfcf ldcgi lfcks ti sup-pirt taj iutput in oriwta airdigj (OA) lgk CON-3.3:, ^C] $ 63.3:Euy 5 Ojt < Nrjj (6 Eittbjs) $?3.3=,Vlvj $>3.3:
^ctleucbk[D kjbcvjrs vctlb dusfbj eucbkcgo lojgtslgk fltlbysts talt nugftcig bc`j splr` pbuos lftcvltcgolbb taj gjfjsslry fajdcflb rjlf-tcigs gjfjsslry ti jxpbikj dusfbjeucbkcgo.* ]bus ct als lg ldlzcgonlt-eurgcgo flplecbcty ti fiug-tjrlft wjcoat biss sleitloj,wajg nlt futtcgo jnnirts kjfrjlsjs
yiur djtleibcf rltj, lgk ubtcdltjbykjfrjlsj tayrick airdigj lftcv-cty. ^ctlEucbk rjpbjgcsajs tajvctlb gutrcjgts gjjkjk ti pripjrbylftcvltj yiur tayrick airdigj,tircp yiu ti sdctajrjjgs!
^E Ujoublr $;3.3:, ^C] $ 6>.;:Euy 5 Ojt < Nrjj (6 Eittbjs) $?5.3=, Vlvj $?>.3:
D[]= flpsubjs ^C] ]rcfj $;3.==D[]6 6 Eittbjs (Vlvj $5=) $ Ojt 6 NUJJ(Vlvj $5==)$5;
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
BJOLB LGLEIBCFV[aj Vcgobj Dist ]iwjrnub Fidecgltcig Jvjr
Dlkj Lvlcblebj _ctaiut l ]rjsfrcptcig
OJ[ VAUJKKJKOJ[ V[UIGO OJ[ DLVVC^J
BJOLB LGLEIBCFV V[LF@< Digta Vuppby in LBB 6 Nirdubls!
Ujo. $563.1:
Igby$
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8/11/2019 New 2014 Sports & Fitness Manual
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
aiurs div-
cgo iut glsty eucbt up wlstj wjcoat.Nbusa iut taj wlstj ti sjj taj leshust bc`j l ]ri!]rj-Kcjt Fbjlgsjcs spjfcflbby jgocgjjrjk wcta gltu-rlb blxltcvjs, ejr, lgk ajres ti ajbpojgtby usa iut jxfjss wlstj wcta-iut fluscgo biisj stiib ir ugfid-nirtlebj frldpcgo.*
]KF Ujo. $5;.3:, ^C] $
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kruo Lkdcgcstrltcig. [ajsj prikufts lrj git cgtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgf
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*[ajsj stltdjgjts alvj git ejjg jvlbultjk ey taj Niik lgk Kru o Lkdcgcstrltcig. [ajsj prikufts lrj git c gtjgkjk ti kclogisj, trjlt, furj, ir prjvjgt lgy kcsjlsj.[I IUKJU FLBB GI_ 8 ?-3:33 IU OI [I 8 www.slgkfipjrnirdlgfj.fid
orlds in _]C ]ritjcg pjr Vfiip
Zbtrl ]urj, Nlst Lesirecgo ]ritjcg
Vtcdubltjs Bjlg Dusfbj Oriwta*
XJUI Nlt & XJUI Vuolr!
LV@ SIZUVJBN8Ki yiu ocvj yiur wir`-
iuts dcgcdud jnnirt9 GI! Siu trlcg alrk lgkyiur dusfbjs kjdlgk l supjrcir lgk dirj jn-njftcvj pritjcg ti dlxcdczj dusfbj oriwta.
GJQ[ _AJS ]urj ]rjdcud cs prjfc-scig-jgocgjjrjk ti ajbp prjvjgt taj erjl`kiwgin dusfbj tcssujs lgk dlxcdczj dusfbj oriwtanir up ti : aiurs wcta l rcfa siurfj in8
orlds in EFLLs ajbpsti rjeucbk dusfbj pritjcg, wacfa cs kcsdlgtbjk eyjxjrfcsj, lgk lfts ls nujb nir jxjrfcsj.
B-BJZFCGJ Jlfa sjrvcgo cs bbjk wcta ivjr
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8/11/2019 New 2014 Sports & Fitness Manual
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8/11/2019 New 2014 Sports & Fitness Manual
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