Problem: Article: Feeling panicky or anxious about diarrhea may make it worse since the body’s response to emergencies is to loosen bowel control. By talking yourself through and reframing the situation, you can calm yourself and your bowels.  Avoid thoughts such as “what if I don’t make it to the bathroom” and “this is awful.” Instead, think that accidents are rare and that you’ve never had one or that if you stay calm, your bowels will stay calm, too. Consider trying deep breathing exercises, which may also calm you and your intestines. Inhale and exhale evenly and deeply for a count of 4 or 5 seconds. It’s common to squeeze or contract the muscles around your rectum if you have diarrhea. However, these actions can actually make diarrhea worse by causing muscle fatigue, weakness, pain, and cramping. Avoid straining or squeezing as much as you can. If diarrhea strikes during school, let the school nurse know. She can help you successfully get through the day without too much discomfort.  Be open with the nurse and don’t feel any shame or embarrassment. She’s used to seeing cases of illness in school, including diarrhea. If you have a hard time saying, “I have diarrhea,” you can use an alternative statement. Something like, “I have terrible stomach pains and can’t stop using the bathroom,” will cue in the nurse to your problem. Ask the nurse if she can give you an excuse for your teachers, a place to lie down, or even an anti-diarrheal. The nurse may also have clear liquids or other treatments more readily at her disposal. Your stomach may make telltale rumbling sounds if you have diarrhea. If you’re in class and your stomach decides to participate as well, use different tactics to divert attention from your bowels. You can always be honest and say, “I’m sick and I apologize that my stomach is rumbling,” or laugh it off with an, “I’m sick and my stomach wants to answer the questions in my place.” In addition, you can also distract from the sound by:  Coughing Sneezing Shifting in your chair Laughing if the timing is appropriate Asking a question Ignoring the sound altogether
Summary: Keep calm. Resist squeezing or straining. See the school nurse. Distract from the sound.

INPUT ARTICLE: Article: Incorporate lower intensity aerobic exercise into your workout routine in order to improve your blood flow and increase your stamina. Aim for thirty minutes of cardio exercise—such as jogging, biking, using an elliptical machine, or at-home aerobics—at least three times a week. Although sprinters tend to focus on lower body strength training, it is important to train your core and upper body as well, as much of your sprinting power will come from these supporting muscle groups.   Lift weights to build muscles and increase total-body strength. Warm up with light aerobic exercise before strength training workouts to avoid injury. When you hit the gym, designate different days to focus on lower body muscles (glutes, quads, hamstrings) and upper body muscles (chest, shoulders, back, biceps, triceps). Alternate lower and upper body workouts to give your muscles a chance to recover. . Incorporate stretching routines into your training sessions to avoid injury. Stretch your muscles after a brief warm-up, and again once you’re finished with your workout. Consider adding a yoga practice into your regular conditioning routine.

SUMMARY: Increase your cardiovascular endurance. Train all major muscle groups. Improve your flexibility

In one sentence, describe what the following article is about: In order to receive the best signal from a radio frequency, you need to find the correct length for your antenna. Choose an FM radio station you listen to the most to choose as the main frequency you’re trying to receive. Divide the number 468 by the frequency to find the total length in feet for the antenna you need. For example, if you want to receive the frequency 98.3, you would calculate: 468/98.3 = 4.76 feet (1.45 m). You will receive the best signal on 98.3 if the antenna is 4.76 feet (1.45 m) long. Get an aluminum pole with a 1⁄2 in (1.3 cm) diameter so you can make your antenna and mark the length you need with a marker or pencil. Hold the pole securely in place while you cut through the mark with a hacksaw. Work slowly so you don’t damage the pole or saw while you’re cutting.  You can buy aluminum poles from your local hardware store. You may be able to ask the employees to cut the pole to size for you as well. It doesn’t matter if the pole you use is solid aluminum or hollow. If you don’t have an aluminum pole, you can also use an old broomstick as well. Speaker wire has 2 cables that are separately insulated from one another. Use a utility knife to carefully slice through the seam between the 2 cables to separate them. Take one of the cables in each hand and slowly pull them apart. Continue separating the cables until they’re each 1 foot (30 cm) longer than half the antenna length.  For example, if your antenna length is 5 feet (1.5 m), each of your cables should be 3 1⁄2 feet (1.1 m) long. Secure a zip tie around the speaker wire if you don’t want the cables to separate further. Clamp a pair of wire strippers around the last 1 inch (2.5 cm) of one of your speaker cables. Squeeze the handles tightly together, and pull the strippers up toward the end to remove the insulation. Repeat the process for the other speaker cable so both ends are exposed. Stripping the ends of the cables allows the radio frequencies to enter them so they can transmit a signal. Place the section of the speaker wire that splits against the middle of the aluminum rod. Take one side of the speaker cable and wrap it tightly around the rod. Leave enough space in between each of the coils so the exposed wire at the end of the cable is still able to reach the end of the pole. Repeat the process with the other cable on the opposite side of the rod.  Make sure to coil the wire in the same direction or else the radio frequency may not come in clearly. It doesn’t matter how many coils your antenna has as long as the wire is tight against the rod. Hold one end of the speaker cable against the end of your aluminum rod so the exposed wire is flush with the edge. Wrap a piece of electrical tape around the wire so the end is still exposed, or else you won’t be able to receive frequencies. Tape the other end of the cable to the opposite side of the rod so it doesn’t uncoil. You can tape multiple places along the rod if your coils are coming loose. Just leave the ends of the wires exposed. The FM radio antenna works best when you stand the rod upright. Find a location that’s close to your radio receiver and near a window so you can get the strongest signal. Position a pipe straps every 12–18 inches (30–46 cm) along the rod and nail them into place on your wall to secure the antenna.  Don’t attach the antenna outside since there are exposed wires and electronics. You don’t need to attach the antenna to your wall if you don’t want to. Run the unsplit end of the speaker wire to the back of your radio receiver, and look for the FM input ports. Push the ends of the speaker wire into the FM port, and turn on your radio to the frequency you made the antenna for. Test other radio stations and frequencies to see if you’re able to pick them up as well. Sometimes, the FM port has a coaxial connection. If your receiver uses a coaxial port, then attach the port of an impedance-matching transformer (IMT) to the receiver. Splice the speaker wire onto the 2 ends of the IMT to connect the antenna.
Summary:
Divide 468 by the frequency you want to tune into to find the antenna length. Cut an aluminum pole to the antenna length. Split a speaker wire down the middle to separate the cables. Strip 1 in (2.5 cm) off the ends of the cables. Wrap the cables around the pole starting from the center. Tape the ends of the speaker wires to the ends of the pole. Hang the antenna vertically near a window. Plug the other end of the speaker wires into your receiver.