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Since most modeling jobs have particular types of models in mind, you should have a clear understanding of your own physical attributes. If you’re a woman, measure your chest, waist, and hips, and verify your height and weight. If you’re man, measure your shoulders, waist, and inseam, as well as your height and weight. Keep track of these measurements over time, especially if you’re a younger model. Men in particular continue to add height into their early 20s. As art comes in many forms, there is a wide range of modeling options. Your headshots and portfolio should emphasize your physical attributes and personality, based on the type of modeling jobs that you want to pursue.  If you’re interested in becoming a fashion model, the most exclusive type, the physical standards are quite strict. For example, female models must be “fashion-industry size-standard”, which means you must be  5’9” to 6” tall, have measurements of 34-24-24, wear clothing size 0-4, and weigh between 105-130 pounds, proportional to your height. An “alternative” or “alt” model, on the other hand may not fit the industry standard. Many have tattoos and piercings, as well as atypical hairstyles. Catalog models can be a range of sizes and shapes as well, depending on the clothing designer and retailer. Find a reputable photographer who specializes either in model photography or in headshots. Make sure that you have access to the negatives, too,so that you can build your own composite card and portfolio. Ask the photograph to help you to keep them simple and natural. Modeling agencies and clients are looking for confident models who seem relaxed in front of the camera, not potentially awkward poses or false “glamour.” A composite is an important marketing tool, much like a business card, that agencies and clients will keep as a reference for you.  It consists of a single page, often a 5x7 card, and sometimes a full 8.5x11 sheet, that has your headshot on one side and several photos with your vital statistics (physical characteristics and personal qualities) on the back. Use your photographs to create an attractive portfolio to carry to go-sees, cattle-calls, and agency interviews. This portfolio should represent the range of your expressiveness and emphasize your personal style and physical attributes.  For instance, if your emotional expressiveness is your best quality, then select images that highlight the way you show emotion in different lights, with different make-up, and in different contexts. A digital portfolio, such as a DVD or flash drive, might be a useful investment, especially if you’re interested in modeling for television or the catwalk. You can include video footage of your walk or your previous video modeling experience.

summary: Take your measurements. Decide what type of modeling you want to pursue. Have professional pictures made. Make composite cards. Create physical and digital portfolios.


Summarize the following:
You cannot dribble, only pivot with the foot you land on first. The number one rule of netball is that you cannot travel with the ball. Although the game has some similarities to basketball, this rule is more like ultimate Frisbee. Basically, once you have the ball you can only pivot. You must always keep one foot in the same place. The only exception to this is if a referee sends off a player from one team for an infraction. You cannot be closer than one metre than the player, but you can be as far away as you want. Standing too close is an example of an obstruction. You can’t get in another player's face, and you have to give them room to survey the floor. You can jump up and down once and defend the pass, but you have to give them room to throw. This means that you cannot snatch or grab the ball out of another player's hands. You can intercept the ball in the air, but if someone has control of the ball you must keep your distance. You are not allowed to hold the ball for more than three seconds at a time. Dropping the ball and picking it up again does not reset the possession clock. Similarly, if you try to pass to someone and miss and you grab the ball again the possession clock still does not end. If you hold the ball for more than three seconds you must give it up to the other team. In High-5 netball, the ball can be held for 4 seconds and the GS and GK can go in 2 thirds, the centre third and the one with the oppositions goal/ your goal. Players must stay in position. You can’t run around like a free safety in football. You have to stay in the zones designated for your position. Refer to the position list. If the ball goes out of bounds, the team that touched the ball last must give the ball up to the other team. The other team picks up the ball and goes to the line where it went out. They now have three seconds to throw it back into play once they reach this line.

summary: Do not move at all with the ball. Keep seven players from each team on the court at all times. Stand one metre away from the player with the ball if you are a defender. Follow the three-second ball possession rule. Remain in your designated position zone. Keep the ball in bounds.


Summarize the following:
Protein helps your body build and repair muscle cells and connective tissue. You also need protein to help transport nutrients throughout your body. Not getting enough protein can lead to your muscles breaking down over time, resulting in lower strength and energy.  Elite endurance athletes should be consuming 1.3 to 1.6 grams of protein per kilogram of body weight each day. Resistance athletes should be consuming between 1.0 and 1.7 grams of protein per kilogram of body weight each day. Remember that pounds are approximately double the weight in kilograms. For example, a 150-pound (68-kilogram) endurance athlete should be eating about 92 to 108 grams of protein each day. Some foods contain more protein than others. How much protein-rich food you eat will depend on your dietary needs and the foods you choose to eat.  To get 10 grams of protein from animal foods, you would need to eat either two eggs, 1.5 slices of cheese, one cup (250 milliliters) of milk, 40 grams of lean chicken, 50 grams of fish, or 200 grams of yogurt. To get 10 grams of protein from plant sources, you would need to eat either four slices of wholemeal bread, three cups of whole grain cereal, two cups of pasta, three cups of rice, 120 grams of tofu, 100 grams of soy "meat," or 3/4 cup lentils. In addition to getting enough protein, you should ensure that you're consuming protein at the optimal times. You need protein throughout the day, but you should also boost your protein intake after training or competing.  Ingesting large amounts of protein immediately after exercising helps your body take up and retain more amino acids. This, in turn, will help your body recover from exercise and repair muscle as needed. Make sure you continue to eat enough protein throughout the rest of the day. The increased uptake and retention of amino acids from protein consumed right after exercise will continue for up to 24 hours. This means that your protein source for breakfast will be used as rapidly as the protein you ate after a workout last night.
summary: Check how much protein you're getting. Choose protein-rich foods. Use protein to recover after workouts.