Summarize the following:
Stretches are a great way to increase flexibility, improve performance and reduce the risk of injury while running. Rather than traditional static stretches (stretch and hold), dynamic stretches (which incorporate movement) have been proven to be more beneficial for runners and other athletes alike, as they stretch your body in a more dynamic, functional way. . Swing one leg out to the side as far as you can swing it, and then swing it back across your body in front of your standing leg, as far as possible. Repeat this stretch ten times on each leg. Keep your back and knees straight, and walking forward, lift your legs straight out in front in an exaggerated march, and flex your toes towards you. Too easy? Add a skipping motion. Do ten reps with each leg. Kick your own butt? You bet! While standing, walk forward, and swing your legs back and up, trying to kick yourself in the glutes. If this gets to be too easy, do it while jogging. Do ten reps with each leg. Step forward using a long stride, and keeping the front knee over or just behind your toes, lower your body by dropping your back knee toward the ground.  Walk using that movement. Maintain an upright posture throughout the stretch, and keep your abs tight for maximum benefit. Once again, do ten reps on each leg. Get in a "pike" position with your butt in the air. Put your right foot behind your left ankle. Keeping your legs straight, press the heel of the left foot down, and then release. Repeat ten times on each leg. Lift your left leg up like you're kicking a hacky sack, bending at the knee so it points out. Tap the inside of your left foot with your right hand without bending forward. Repeat ten times on each leg. o planks. The plank exercise is a great way to build your endurance and strengthen both your abs and your back. To do a plank: Lie face down, your hands flat on the ground at head level. Lift up off the ground, on your toes, and resting on your elbows with your hands flat. Your back should form a straight line from head to foot. Tighten your core so your butt doesn't stick up or sag. Hold for one minute, then ease back down. Do 15 reps. Add a leg swing: to get more out of your planks, put your legs in motion, one at a time: Lift one leg up so it's roughly parallel to the ground, swing it outward (keeping it parallel), then return to the starting position, and do the other leg.

summary: Stretch before you run. Do leg lifts Do tin soldiers. Do butt-kicks. Do lunges. Do pike stretches. Do hacky sacks. .


Summarize the following:
Use a photo sharing site such as Photobucket, Flickr, Tumblr, or something similar. Once you have made your account, you can upload your banner, avatar, and any other images onto the website. Use the sharing capabilities to get the HTML code to add your banner to your forum signature, website, or anything else.

summary: Make an account. Get the code.


Summarize the following:
With any sexual activity, there is always a risk of being infected by an STI. In some circumstances, you are more likely to receive an STI and knowing about these situations can help you and your health care professional decide if you need to get tested. You will probably need to be tested if:  You have had unprotected sex with a new partner. You or your partner has had unprotected sex with others. Your partner tells you they have a sexually transmitted disease. You are pregnant or planning to be pregnant. Your doctor or nurse notices abnormal vaginal discharge or your cervix is red and inflamed. Your doctor or health care provider will ask to collect vaginal cell tissue or discharge from your vagina by using a cotton swab. Sometimes the swab may look like a plastic loop rather than a cotton tip. The tool is wiped over parts of the body that could be infected such as inside your vagina or around it. This is often painless with only a bit of discomfort.  Your doctor might be able to immediately examine the sample under a microscope and let you know your results right away. Or you may have to wait 7-10 days for your results. During this waiting period, be sure to avoid any sexual activity so you don't spread an infection if you have one. Blood tests and cervical screening tests don't test for trichomoniasis. Be sure to ask specifically for a trichomoniasis or STI test. If your test comes back positive, your doctor will prescribe antibiotics to treat trichomoniasis. At times, your doctor might even prescribe medication to you before your tests come in just in case. Your doctor will most likely prescribe you an oral antibiotic called metronidazole (Flagyl) which stops the growth of bacteria and protozoa (trichomoniasis is a protozoan parasite). Side effects include dizziness, headache, diarrhea, nausea, stomach pain, loss of appetite, constipation, changes in taste, and dry mouth. It can also cause your urine to come out darker in colour.  Be sure to notify your doctor if you are or may be pregnant. Metronidazole is safe for pregnant women. Do not drink alcohol while taking these antibiotics. Contact your doctor if your side effects persist or worsen to a point where it disrupts your day to day life. Tell your doctor immediately or go to an emergency clinic if you experience seizures, numbness or tingling in your hands and feet, or mood or mental changes. Many women who have trichomoniasis also have bacterial vaginosis. Fortunately, the antibiotics used to treat trichomoniasis also treat bacterial vaginosis.
summary: Recognize when you are at risk of getting STI/STDs. Allow your doctor to collect cell samples from your vagina to test for trichomoniasis. Take antibiotics prescribed to you by your doctor if you do have trichomoniasis.