WEIGHT TRAINING/STRENGTH TRAINING



WEIGHT TRAINING/STRENGTH TRAINING

PART ONE: DEFINITIONS/GENERAL TERMINOLOGY

There are three methods of strength training:-

1) ISOMETRIC (“same length) - pushing against an immoveable object/holding a contraction - used in rehabilitation and by bodybuilders

2) ISOTONIC (“same resistance”) - use of free weights; disadvantage is the “sticking point”, which is the point at which the mechanical factors are least favorable

3) ISOKINETIC (“same tension”) - machines which , by their construction, eliminate

the sticking point and maintain an even tension throughout the lift (variable resistance)

There are three types of muscular contraction, depending on whether the muscle shortens, lengthens, or remains the same length. By contraction, we are referring to the tension of the muscle:-

1) CONCENTRIC CONTRACTION - the muscle exerts force, shortens and overcomes a resistance

2) ECCENTRIC CONTRACTION - the muscle exerts force, lengthens, and is overcome by a resistance

3) ISOMETRIC CONTRACTION - the muscle exerts force, but there is no change in length

Muscles can be categorized according to their role in an action; there are three basic functions:-

1) PRIME MOVER - this is the muscle that contracts concentrically to accomplish a movement eg biceps /arm curl

2) ANTAGONISTIC - opposite action to the prime mover muscle; adds balance and control eg triceps/arm curl

3) STABILIZER - while there may be movement in certain joints during an exercise,

others must remain fixed eg wrists/arm curl

Muscles attach bones to bones, thus providing movement of the human body. One end of the muscle is referred to as the origin of a muscle, while the other end is called the insertion.

ORIGIN - is at that bone which remains stationary during a particular movement.

INSERTION - is at that bone which moves during the same movement

Muscles can also be defined by their individual muscle fiber types:-

FAST-TWITCH FIBERS - responsible for anaerobic energy production, giving maximum force for short periods of time

SLOW-TWITCH FIBERS - reponsible for aerobic energy production, giving submaximal force for longer periods of time

Heredity determines an individual’s make-up. Distance runners have predominantly slow-twitch fibers (eg 70%-30%), while weight lifters have more explosive fast-twitch fibers (eg 60%-40%).

Although influenced by heredity, one’s potential strength can be developed through training.

MUSCLE TONE - the natural, inactive state of a muscle is termed relaxation. When a muscle is conditioned, even in a state of relaxation, one can detect a certain amount of firmness; this is called muscle tone.

FORCE PRODUCTION - a muscle does not always apply the same amount of force; this will depend on how much weight needs to be lifted. The degree of force is determined by three factors:-

1) the frequency of nerve impulses

2) the number of motor units that are activated

3) the synchronization of nerve impulses

PART TWO: PRINCIPLES OF STRENGTH TRAINING

1) OVERLOAD - muscles become stronger as they are systematically subjected to progressively heavier workloads. This is the principle of overload (also called stress adaptation). In order to be most effective, weight loads of 75% or more of one’s 1 RM should be utilized. These amounts will sufficiently stress the muscle in order to rebuild to a higher level.

2) REBUILDING TIME - If there is too little time between training sessions, tissue damage could occur and improvement will be limited. If too much time elapses, the muscle merely reverts to its initial stage and again limited development is noted. Rebuilding time is an important principle to consider for:-

a) the tissues to recover

b) positive physiological adaptations to take place

3) CONTROLLED MOVEMENT SPEED - a consistent application of force is necessary in both the lifting (concentric) phase and the lowering (eccentric) phase. Lifting should take 1 ½ secs., while lowering should take 3 secs. ie 10 reps = 45 secs.

If the movement can be performed rapidly, the resistance is probably inadequate to promote optimal strength gains; it is likely to be more conducive to muscular endurance development.

4) RANGE OF MOTION (R.O.M.) - there is little chance of decreasing flexibility, contrary to popular myth, as long as exercises are completed through a full range of motion.

This ROM will also provide a muscle with a greater training stimulus, as the distance over which a muscle moves is proportional to the amount of work done.

Work = Force x Distance

5) MUSCLE BALANCE - when writing a training program, muscular balance should be maintained in order to prevent possible injuries. By muscle balance, we are referring to the relationship between the prime mover muscle and its opposing antagonistic muscle eg biceps femoris and quadriceps. They do not have to be of equal strength as their size may be different, but it should be relative eg quads should be 50% stronger than the hamstrings. For training purposes, do not train a muscle in isolation.

6) SPECIFICITY - a training program should accomplish an individual’s training objectives

(eg strength or endurance), and it should include those muscle groups that one wants to strengthen, with regard to the desired outcome/activity.

PART THREE: TRAINING VARIABLES

1) EXERCISE SELECTION - there are 10 major muscle groups that can be identified:-

a) chest b) back c) shoulders d) triceps e) biceps f) forearms g) midsection h) hamstrings

i) quads j) lower legs

The selection may be based on the desired outcomes (see specificity), the type of program (see programs), and the knowledge of exercises and their variations.

Other factors that effect the choice of exercises:-

a) the pressure/pain should be felt in the muscle, not in the joint

b) the exercise should not become boring, but should be motivating

c) exercises that have a fuller ROM should be utilized

d) exercises that use heavier weights are more beneficial

e) distinctly different exercises should be done rather than just variations on a theme

f) exercises should allow for gradual increase in the weight load

2) EXERCISE SEQUENCE - to prevent fatigue and overuse and to allow for a more efficient use of time, the following guidelines should be observed:-

a) those exercises that use heavier weight loads should be done early in the workout; these are usually the larger muscle groups

b) multi-muscle exercise should be done in the early parts of the workout, while single muscle exercises can be done later

c) the same muscle group should not be employed in successive exercises

d) exercises should be paired with respect to prime mover and antagonistic muscles

3) RESISTANCE/WEIGHT LOAD - this amount is the key to strength development; it should be 75-95% of one’s 1 RM; more or less is of no benefit

4) REPETITIONS - the number is determined by the amount of resistance. One should do as many as possible with a given weight load; if you can do five reps in a row, this is your 5 RM

5) PROGRAMS - various programs have developed over time, each one with its pros and cons.

a) DeLorme-Watkins (1940's) - based on 10 RM (=approx 75% of 1 RM)

1st set - 10 x 50% 2nd set - 10 x 75% 3rd set - 10 x 100%

b) Berger (1960's) - based on 6 RM (=approx 85% of 1 RM)

3 sets x 6 reps at 100%

c) Westcott (1970's) - pyramid method - based on 1 RM

1st set - 10 x 65% 2nd set - 8 x 75% 3rd set - 6 x 85%

(a and c are similar, in that there are warm up sets, followed by a training stimulus set)

The trend nowadays (for general purposes) leans towards those programs with just one strenuous set preceded by warm-up lifts. The actual number of repetitions is irrelevant; what is more significant is the use of a heavy resistance requiring a near-maximum effort - this is the required training stimulus.

6) SETS - most studies indicate 3 as the optimal number, with the final set at a weight load between 1 RM and 10 RM, and as many reps as possible being done. The prior set should have less resistance and should terminate before the point of acute muscle fatigue. The initial set should be even less, while fatigue should not be a factor.

7) REST INTERVALS - As we have already said, a certain amount of time is needed for tissues to recover and make positive physiological adaptations. There is a direct relationship between the length of a training session and the duration of the recovery period. It must be remembered that muscle growth occurs between training sessions.

8) REST BETWEEN SETS - phosphagens (adenosine triphosphate and phosphocreatine/ATP and PC) are the main energy source. Their stores provide large amounts of energy for short periods of time eg 100 m. dash. Within 30 secs., 50% of the stores are refilled; there is still inadequate replenishment after a minute. After 2 mins., there is 94% replenishment, with full recovery taking 3 to 5 minutes.

On one hand, bodybuilders take little rest (less than a minute), as they are more concerned with muscle hypertrophy. Weight trainers should take longer as strength requires a more complete replenishment of the energy source because heavier weight loads are utilized (2 mins. is adequate).

9) TRAINING FREQUENCY - most research recommends 48 hours between sessions or 3 days per week. Unlike other activities and sports where several groups of muscles combine to produce movement, weight training demands:-

a) muscle isolation

b) stress intensification

These cannot be maintained on a daily basis.

PART FOUR: FACTORS AFFECTING MUSCULAR STRENGTH

1) BIOMECHANICAL FACTORS/LEVER ARRANGEMENTS

The body is made up of a system of levers with:-

a) long bones serving as levers

b) the joints as axes of rotation

c) the muscles produce the force to overcome resistance and initiate movement

A person’s training potential can be limited by biomechanical factors of heredity, which influence the efficiency of the levers:-

a) differences in bone length

b) the point of insertion of a muscle can vary from individual to individual with regard to distance from the joint.

There are three types of levers with most muscles being of the third class variety:-

eg biceps

(arm curl)

M

F = axis of rotation (joint)

________________________ R = resistance (weight)

M = movement

F = movement force (insertion point)

R

2) MUSCULAR SIZE - the size of a muscle is increased by the cross-sectional enlargement of individual muscle fibers. When this increase occurs, hypertrophy is said to have taken place.

Atrophy is the opposite - a decrease in muscular size (eg through misuse because of an injury).

3) SEX FACTORS - men and women develop strength at the same rate per square centimeter of cross-sectional area of muscle. However, males initially have larger muscles, therefore the size is increased to a greater degree. Their initial muscular size can be attributed to testosterone, a male hormone responsible for muscle growth and hypertrophy. Hence, males have a greater potential for size and strength.

4) INTENSITY - as has been stated, the work done should meet the desired outcomes, and conversely, the desired outcomes should dictate the work to be done. Therefore, training of long periods of low intensity lead to endurance gains and a decrease in the levels of contractile proteins in the muscles, while short periods of high intensity lead to strength gains and a decrease in the level of endurance enzymes.

Certain mechanisms within the neuromuscular system prevent muscles from producing the maximum force possible, except in conditions of alarm/emergency. Strength training tends to reset this neuromuscular inhibition level.

PART FIVE: SUMMARY

Strength training has the following physiological effects (this is assuming the general principles of training have been followed, the many variables have been considered, and the various limiting factors have been understood):-

a) a higher concentration of the contractile proteins, actin and myosin

b) a greater number of myofibrils per muscle fiber

c) a greater number of capillaries per muscle fiber

d) an increased amount of connective tissue

e) a larger percentage of muscle fibers available for force production

f) a more efficient energy utilization

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NIKE SPARQ TRAINING PROGRAM

FLEXIBILITY

1. Spiderman

a. Lunge forward

b. Lower hips toward ground

c. Hands remain on ground

d. Rock back

e. Straighten lead leg

f. 10 yards total

2. Lateral Lunge

a. Stand tall

b. Lunge out with left foot

c. Keep hip level the same throughout

d. Shift weight over left leg

e. Shift weight over right leg

f. Keep hip level the same throughout

g. Shift weigh back over left leg

h. Stand and lunge to the left again

i. 5 yards each side

3. Inchworm

a. Stand all

b. Hand on floor, legs straight

c. Walk hands out to extended position

d. Walk feet up to hands

e. Keep legs straight

f. Repeat

g. 10 yards

4. Carioca Squat

a. While standing tall, step slightly forward and to the side with your left leg

b. Keep chest and head up through the entire drill

c. Take right knee and stretch it behind the shin of the left leg

d. Repeat with right leg

CORE

1. Front Plank

a. Hands 12 inches apart

b. Elbows underneath shoulders

c. Head neutral/body flat

d. Hold 15 seconds, then increase 15 seconds each time until reach 1 minute

2. Right/Left Plank

a. Right elbow and forearm on ground perpendicular to body

b. Head neutral, body flat, no hip rise

c. Left arm on hip

d. Repeat with left side

e. Hold 15 seconds, then increase 15 seconds each time until reach 1 minute

3. Around The World (medicine ball)

a. Feet hip width apart

b. Square stance

c. Slight bend in the knee

d. Chest up

e. Ball begins just above knees

f. Eyes remain neutral throughout movement

g. Keep arms extended

h. Arms will follow a wide circle from above the knee around to above the head, back around to just above the knees

i. 5 rotations clockwise, 5 rotations counter clockwise

4. Twist (medicine ball)

a. Staggered stance

b. Chest up, hips down

c. The ball begins at chest

d. Arms extended

e. Begin movement by moving ball to the right, keep ball extended away from the body

f. Move the ball back to the center

g. Keep the ball extended away from the body

h. 5 right, 5 left

SPEED

1. Scramble Start

a. Start in spread eagle position on ground

b. On command or movement from coach, drive out (do not stand up) and run for 20 yards

2. Shuffle Right/Turn and Run

a. Start with right foot behind line

b. On command or movement from coach, begin shuffle (10 yards)

c. On second command or whistle, turn and run (10 more yards)

3. Shuffle Left/Turn and Run

a. Same as above only start with left leg

AGILITY

1. F-Drill #1

a. Start in scramble position

2. F-Drill #2

a.

3. F-Drill #3

a.

POWER

1. Single Vertical Jump and Land

2. Multiple Vertical Jump #1

3. Multiple Vertical Jump #2

4. Snatch (medicine ball)

5. Jerk (medicine ball)

STRENGTH

1. Lunge (medicine ball)

2. Push (medicine ball)

ENDURANCE

1. Linear: 8 Play Drive

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Use this chart to determine your 1 repetition max (1RM) of an exercise. You do not need to actually complete a maximum 1RM lift to calculate your 1RM, but you should calculate it to take the guess work out of how much weight to lift for each training phase. It also allows you to see strength increases in different phases of training. The number of repetitions and the amount of weight lifted are critical to each training phase.

How to use the chart: To find your 1 Rep Maximum, you do not need to do a 1RM – as for most people it is not necessary. You can simply choose a weight in which you would ideally reach muscular failure between 2 and 12 reps.

Multiple Repetition Testing Protocol:

1. Warm up with a weight that you can easily lift for 8-10 reps.

2. Rest 1-2 minutes. Increase weight by 10-20%, then perform another set of 6 reps.

3. Rest 1-2 minutes. Increase weight by 10% and perform another set to failure. Note the weight you lifted and how many reps you successfully performed.

4. Once you have determined your weight & reps – go to the first column labeled “Weight” and find the corresponding weight you lifted. Then read across the “Repetitions” row and find the number of reps you completed. The number in that box is your estimated max for one rep.

Example: If you completed 8 reps at 225 lbs., then your estimated 1 Rep Max is 286

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|252.7 |258.2 |263.5 | |195 |204.2 |212.7 |220.4 |227.6 |234.4 |241 |247.5 |253.5 |259.4 |265 |270.5 | |200 |209.4 |218.2 |226 |233.4 |240.4 |247.2 |253.8 |260 |266 |271.8 |277.4 | |205 |214.6 |223.7 |231.7 |239.2 |246.4 |253.4 |260.1 |266.5 |272.7 |278.6 |284.3 | |210 |219.9 |229.1 |237.3 |245.1 |252.4 |259.6 |266.5 |273 |279.3 |285.4 |291.3 | |215 |225.1 |234.6 |243 |250.9 |258.4 |265.7 |272.8 |279.5 |286 |292.2 |298.2 | |220 |230.3 |240 |248.6 |256.7 |264.4 |271.9 |279.2 |286 |292.6 |299 |305.1 | |225 |235.6 |245.5 |254.3 |262.6 |270.5 |278.1 |285.5 |292.5 |299.3 |305.8 |312.1 | |230 |240.8 |250.9 |259.9 |268.4 |276.5 |284.3 |291.9 |299 |305.9 |312.6 |319 | |235 |246 |256.4 |265.6 |274.2 |282.5 |290.5 |298.2 |305.5 |312.6 |319.4 |325.9 | |240 |251.3 |261.8 |271.2 |280.1 |288.5 |296.6 |304.6 |312 |319.2 |326.2 |332.9 | |245 |256.5 |267.3 |276.9 |285.9 |294.5 |302.8 |310.9 |318.5 |325.9 |333 |339.8 | |250 |261.8 |272.8 |282.5 |291.8 |300.5 |309 |317.3 |325 |332.5 |339.8 |346.8 | |255 |267 |278.2 |288.2 |297.6 |306.5 |315.2 |323.6 |331.5 |339.2 |346.5 |353.7 | |260 |272.2 |283.7 |293.8 |303.4 |312.5 |321.4 |329.9 |338 |345.8 |353.3 |360.6 | |265 |277.5 |289.1 |299.5 |309.3 |318.5 |327.5 |336.3 |344.5 |352.5 |360.1 |367.6 | |270 |282.7 |294.6 |305.1 |315.1 |324.5 |333.7 |342.6 |351 |359.1 |366.9 |374.5 | |275 |287.9 |300 |310.8 |320.9 |330.6 |339.9 |349 |357.5 |365.8 |373.7 |381.4 | |280 |293.2 |305.5 |316.4 |326.8 |336.6 |346.1 |355.3 |364 |372.4 |380.5 |388.4 | |285 |298.4 |310.9 |322.1 |332.6 |342.6 |352.3 |361.7 |370.5 |379.1 |387.3 |395.3 | |290 |303.6 |316.4 |327.7 |338.4 |348.6 |358.4 |368 |377 |385.7 |394.1 |402.2 | |295 |308.9 |321.8 |333.4 |344.3 |354.6 |364.6 |374.4 |383.5 |392.4 |400.9 |409.2 | |300 |314.1 |327.3 |339 |350.1 |360.6 |370.8 |380.7 |390 |399 |407.7 |416.1 | |305 |319.3 |332.8 |344.7 |355.9 |366.6 |377 |387 |396.5 |405.7 |414.5 |423 | |310 |324.6 |338.2 |350.3 |361.8 |372.6 |383.2 |393.4 |403 |412.3 |421.3 |430 | |315 |329.8 |343.7 |356 |367.6 |378.6 |389.3 |399.7 |409.5 |419 |428.1 |436.9 | |320 |335 |349.1 |361.6 |373.4 |384.6 |395.5 |406.1 |416 |425.6 |434.9 |443.8 | |325 |340.3 |354.6 |367.3 |379.3 |390.7 |401.7 |412.4 |422.5 |432.3 |441.7 |450.8 | |330 |345.5 |360 |372.9 |385.1 |396.7 |407.9 |418.8 |429 |438.9 |448.5 |457.7 | |335 |350.7 |365.5 |378.6 |390.9 |402.7 |414.1 |425.1 |435.5 |445.6 |455.3 |464.6 | |340 |356 |370.9 |384.2 |396.8 |408.7 |420.2 |431.5 |442 |452.2 |462.1 |471.6 | |345 |361.2 |376.4 |389.9 |402.6 |414.7 |426.4 |437.8 |448.5 |458.9 |468.9 |478.5 | |350 |366.5 |381.9 |395.5 |408.5 |420.7 |432.6 |444.2 |455 |465.5 |475.7 |485.5 | |355 |371.7 |387.3 |401.2 |414.3 |426.7 |438.8 |450.5 |461.5 |472.2 |482.4 |492.4 | |360 |376.9 |392.8 |406.8 |420.1 |432.7 |445 |456.8 |468 |478.8 |489.2 |499.3 | |365 |382.2 |398.2 |412.5 |426 |438.7 |451.1 |463.2 |474.5 |485.5 |496 |506.3 | |370 |387.4 |403.7 |418.1 |431.8 |444.7 |457.3 |469.5 |481 |492.1 |502.8 |513.2 | |375 |392.6 |409.1 |423.8 |437.6 |450.8 |463.5 |475.9 |487.5 |498.8 |509.6 |520.1 | |380 |397.9 |414.6 |429.4 |443.5 |456.8 |469.7 |482.2 |494 |505.4 |516.4 |527.1 | |385 |403.1 |420 |435.1 |449.3 |462.8 |475.9 |488.6 |500.5 |512.1 |523.2 |534 | |390 |408.3 |425.5 |440.7 |455.1 |468.8 |482 |494.9 |507 |518.7 |530 |540.9 | |395 |413.6 |430.9 |446.4 |461 |474.8 |488.2 |501.3 |513.5 |525.4 |536.8 |547.9 | |400 |418.8 |436.4 |452 |466.8 |480.8 |494.4 |507.6 |520 |532 |543.6 |554.8 | |405 |424 |441.9 |457.7 |472.6 |486.8 |500.6 |513.9 |526.5 |538.7 |550.4 |561.7 | |410 |429.3 |447.3 |463.3 |478.5 |492.8 |506.8 |520.3 |533 |545.3 |557.2 |568.7 | |415 |434.5 |452.8 |469 |484.3 |498.8 |512.9 |526.6 |539.5 |552 |564 |575.6 | |420 |439.7 |458.2 |474.6 |490.1 |504.8 |519.1 |533 |546 |558.6 |570.8 |582.5 | |425 |445 |463.7 |480.3 |496 |510.9 |525.3 |539.3 |552.5 |565.3 |577.6 |589.5 | |430 |450.2 |469.1 |485.9 |501.8 |516.9 |531.5 |545.7 |559 |571.9 |584.4 |596.4 | |435 |455.4 |474.6 |491.6 |507.6 |522.9 |537.7 |552 |565.5 |578.6 |591.2 |603.3 | |440 |460.7 |480 |497.2 |513.5 |528.9 |543.8 |558.4 |572 |585.2 |598 |610.3 | |445 |465.9 |485.5 |502.9 |519.3 |534.9 |550 |564.7 |578.5 |591.9 |604.8 |617.2 | |450 |471.2 |491 |508.5 |525.2 |540.9 |556.2 |571.1 |585 |598.5 |611.6 |624.2 | |455 |476.4 |496.4 |514.2 |531 |546.9 |562.4 |577.4 |591.5 |605.2 |618.3 |631.1 | |460 |481.6 |501.9 |519.8 |536.8 |552.9 |568.6 |583.7 |598 |611.8 |625.1 |638 | |465 |486.9 |507.3 |525.5 |542.7 |558.9 |574.7 |590.1 |604.5 |618.5 |631.9 |645 | |470 |492.1 |512.8 |531.1 |548.5 |564.9 |580.9 |596.4 |611 |625.1 |638.7 |651.9 | |475 |497.3 |518.2 |536.8 |554.3 |571 |587.1 |602.8 |617.5 |631.8 |645.5 |658.8 | |480 |502.6 |523.7 |542.4 |560.2 |577 |593.3 |609.1 |624 |638.4 |652.3 |665.8 | |485 |507.8 |529.1 |548.1 |566 |583 |599.5 |615.5 |630.5 |645.1 |659.1 |672.7 | |490 |513 |534.6 |553.7 |571.8 |589 |605.6 |621.8 |637 |651.7 |665.9 |679.6 | |495 |518.3 |540 |559.4 |577.7 |595 |611.8 |628.2 |643.5 |658.4 |672.7 |686.6 | |500 |523.5 |545.5 |565 |583.5 |601 |618 |634.5 |650 |665 |679.5 |693.5 | |505 |528.7 |551 |570.7 |589.3 |607 |624.2 |640.8 |656.5 |671.7 |686.3 |700.4 | |510 |534 |556.4 |576.3 |595.2 |613 |630.4 |647.2 |663 |678.3 |693.1 |707.4 | |515 |539.2 |561.9 |582 |601 |619 |636.5 |653.5 |669.5 |685 |699.9 |714.3 | |520 |544.4 |567.3 |587.6 |606.8 |625 |642.7 |659.9 |676 |691.6 |706.7 |721.2 | |525 |549.7 |572.8 |593.3 |612.7 |631.1 |648.9 |666.2 |682.5 |698.3 |713.5 |728.2 | |530 |554.9 |578.2 |598.9 |618.5 |637.1 |655.1 |672.6 |689 |704.9 |720.3 |735.1 | |535 |560.1 |583.7 |604.6 |624.3 |643.1 |661.3 |678.9 |695.5 |711.6 |727.1 |742 | |540 |565.4 |589.1 |610.2 |630.2 |649.1 |667.4 |685.3 |702 |718.2 |733.9 |749 | |545 |570.6 |594.6 |615.9 |636 |655.1 |673.6 |691.6 |708.5 |724.9 |740.7 |755.9 | |550 |575.9 |600.1 |621.5 |641.9 |661.1 |679.8 |698 |715 |731.5 |747.5 |762.9 | |555 |581.1 |605.5 |627.2 |647.7 |667.1 |686 |704.3 |721.5 |738.2 |754.2 |769.8 | |560 |586.3 |611 |632.8 |653.5 |673.1 |692.2 |710.6 |728 |744.8 |761 |776.7 | |565 |591.6 |616.4 |638.5 |659.4 |679.1 |698.3 |717 |734.5 |751.5 |767.8 |783.7 | |570 |596.8 |621.9 |644.1 |665.2 |685.1 |704.5 |723.3 |741 |758.1 |774.6 |790.6 | |575 |602 |627.3 |649.8 |671 |691.2 |710.7 |729.7 |747.5 |764.8 |781.4 |797.5 | |580 |607.3 |632.8 |655.4 |676.9 |697.2 |716.9 |736 |754 |771.4 |788.2 |804.5 | |585 |612.5 |638.2 |661.1 |682.7 |703.2 |723.1 |742.4 |760.5 |778.1 |795 |811.4 | |590 |617.7 |643.7 |666.7 |688.5 |709.2 |729.2 |748.7 |767 |784.7 |801.8 |818.3 | |595 |623 |649.1 |672.4 |694.4 |715.2 |735.4 |755.1 |773.5 |791.4 |808.6 |825.3 | |600 |628.2 |654.6 |678 |700.2 |721.2 |741.6 |761.4 |780 |798 |815.4 |832.2 | |605 |633.4 |660.1 |683.7 |706 |727.2 |747.8 |767.7 |786.5 |804.7 |822.2 |839.1 | |610 |638.7 |665.5 |689.3 |711.9 |733.2 |754 |774.1 |793 |811.3 |829 |846.1 | |615 |643.9 |671 |695 |717.7 |739.2 |760.1 |780.4 |799.5 |818 |835.8 |853 | |620 |649.1 |676.4 |700.6 |723.5 |745.2 |766.3 |786.8 |806 |824.6 |842.6 |859.9 | |625 |654.4 |681.9 |706.3 |729.4 |751.3 |772.5 |793.1 |812.5 |831.3 |849.4 |866.9 | |630 |659.6 |687.3 |711.9 |735.2 |757.3 |778.7 |799.5 |819 |837.9 |856.2 |873.8 | |635 |664.8 |692.8 |717.6 |741 |763.3 |784.9 |805.8 |825.5 |844.6 |863 |880.7 | |640 |670.1 |698.2 |723.2 |746.9 |769.3 |791 |812.2 |832 |851.2 |869.8 |887.7 | |645 |675.3 |703.7 |728.9 |752.7 |775.3 |797.2 |818.5 |838.5 |857.9 |876.6 |894.6 | |650 |680.6 |709.2 |734.5 |758.6 |781.3 |803.4 |824.9 |845 |864.5 |883.4 |901.6 | |655 |685.8 |714.6 |740.2 |764.4 |787.3 |809.6 |831.2 |851.5 |871.2 |890.1 |908.5 | |660 |691 |720.1 |745.8 |770.2 |793.3 |815.8 |837.5 |858 |877.8 |896.9 |915.4 | |665 |696.3 |725.5 |751.5 |776.1 |799.3 |821.9 |843.9 |864.5 |884.5 |903.7 |922.4 | |670 |701.5 |731 |757.1 |781.9 |805.3 |828.1 |850.2 |871 |891.1 |910.5 |929.3 | |675 |706.7 |736.4 |762.8 |787.7 |811.4 |834.3 |856.6 |877.5 |897.8 |917.3 |936.2 | |680 |712 |741.9 |768.4 |793.6 |817.4 |840.5 |862.9 |884 |904.4 |924.1 |943.2 | |685 |717.2 |747.3 |774.1 |799.4 |823.4 |846.7 |869.3 |890.5 |911.1 |930.9 |950.1 | |690 |722.4 |752.8 |779.7 |805.2 |829.4 |852.8 |875.6 |897 |917.7 |937.7 |957 | |695 |727.7 |758.2 |785.4 |811.1 |835.4 |859 |882 |903.5 |924.4 |944.5 |964 | |700 |732.9 |763.7 |791 |816.9 |841.4 |865.2 |888.3 |910 |931 |951.3 |970.9 | |

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