Strengthening Exercises

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The National Center on Physical Activity and Disability Exercise/Fitness http://ncpad.org/exercise/factsheet.php?sheet=426&view —all&print=yes

Strengthening Exercises

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Introduction to Strengthening Exercises Muscular strength and conditioning exercises are another important component of any well balanced exercise program which should include stretching and flexibility, and endurance exercises. These exercises are geared to increase the strength of our muscles, enabling us to efficiently perform and enjoy our daily tasks and activities. Strengthening exercise improves our posture, makes our bones stronger, and decreases the risk of injuries to our body. Exercise a minimum of five days a week, ideally performing strengthening exercises 3 to 4 days a week. Give your muscles a day's rest between strength training sessions. Your muscles may feel sore a day or two after you've started a new exercise. If you are sore, wait until soreness has diminished before going back to strength training. Consult with your doctor if the muscle soreness lasts longer than two days. In addition, if muscle soreness lasts 2-3 hours after exercise, you know you have done too much. During the next exercise session, decrease the number of repetitions, sets, or resistance until you find the right settings for you.

Using Thera-Band® Elastic Resistance Bands The participants in this series are using elastic resistance bands or free weights, which are available at local physical therapy clinics or at sporting goods stores. Before using the elastic band, inspect it for safety. Make sure that the elastic band is wrapped firmly (but not too tight!) around your hands. Adjust the length of the band so that there is just enough slack/elastic resistance and you are able to go through the full or comfortable range of motion when exercising. As exercises become easier and you increase strength, move to the next color band for increased resistance. Another way to increase the resistance level of the band is by decreasing the band's distance between your hands or by folding it over.

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Thera-Band® Resistance Conversion Chart The chart describes the conversion of the different Thera-Band® colors into weight For example, using a red Thera-Band® maximally stretched is equal to using a 6 lb free weight.

Equipment Adaptations If you don't have an elastic band, you may use other equipment such as elastic tubes, free weights. You can also use items you can find at home, like, bottled water, a can of soup, an iron, etc., just like you would use free weights.

Biceps Curl with Thera-Band® The biceps muscle has two main functions. The first is flexing the elbow, in essence, bringing the forearm closer to the upper arm. The other function is forearm rotation, which occurs when you turn your hand from a palms-down position to a palms-up position. The biceps curl with Thera-Band® focuses on working the long head of the biceps. By using Thera-Band® to perform a biceps curl, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. A picture of the biceps muscle is shown below.

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BICEPS

BICEPS

BICEPS & TRICEPS

Begin by placing the Thera-Band® underneath the chair. Grasp the ends of the Thera-Band® with each hand, palms facing up, and let your arms extend straight down by your sides. Sit up straight in the chair. keeping your abdominals contracted for trunk stability and feet flat on the floor, shoulder width apart. Exhale as you bend the elbows and bring the Thera-Band® towards your shoulders, taking care to keep the elbows tucked into your side. Inhale as you slowly lower the band back to your side, but don't straighten your arm completely. Keep the tension on the muscle throughout the movement. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Hammer Bicep Curl with Free Weights The biceps muscle has two main functions. The first is flexing the elbow, in essence, bringing the forearm closer to the upper arm. The other function is forearm rotation, which occurs when you turn your hand from a palms-down position to a palms-up position. A hammer bicep curl, which focuses more on the short head of the biceps, is an alternate way to perform a classic bicep curl, in which your palms are facing up. A picture of the biceps muscle is shown below.

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BICEPS Begin by holding the weights with your palms facing in and your thumbs facing up, as if you were grasping a hammer. Sit up straight in the chair, keeping your abdominals contracted for trunk stability and feet flat on the floor, shoulder width apart. Exhale as you bend the elbows and bring the weights towards your shoulders, taking care to keep the elbows tucked into your side. Inhale as you slowly lower the weights back to your side, but don't straighten your arm completely. Keep the tension on the muscle throughout the movement. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Double Arm Triceps Kickback with Free Weights The triceps are muscles that are on the backside of your upper arm, from your shoulders to your elbow. Your triceps have three "heads", or sections that make up the entire muscle. The primary function of the triceps muscles is to extend your elbows. The triceps kickback works all three heads of the triceps, but focuses on the upper triceps.

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TRICEPS Begin by sitting up straight in the chair, keeping your abdominals contracted for trunk stability. Keep your head up and your feet firmly on the floor, shoulder width apart. Hold a dumbbell in each hand with palms facing in. Raise your elbows behind you roughly to your shoulder height. Keeping your elbows tight to the side of your body, exhale as you straighten your arm by pushing the dumbbell back and behind you. Hold for a second and inhale as you slowly bring the weight back to starting position. Repeat this process 8-12 times for 3 sets.

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Single Arm Triceps Extension with Free Weight The triceps are muscles that are on the backside of your upper arm, from your shoulders to your elbow. Your triceps have three "heads", or sections that make up the entire muscle. The primary function of the triceps muscles is to extend your elbows. The overhead triceps extension exercise targets all three heads of the triceps, but emphasis is placed on the medial head.

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TRICEPS Begin by sitting up straight in the chair, keeping your abdominals contracted for trunk stability. Keep your head up and your feet firmly on the floor, shoulder width apart. Holding the dumbbell, extend one arm overhead while using your other hand to hold the chair for balance. Inhale as you slowly lower the dumbbell straight down behind your head, keeping your elbow in one fixed point. Be sure to lower the dumbbell in a slow, controlled manner and do not let the weight drop behind your head. Exhale as you raise the dumbbell back up to the starting position. Do not lock your elbows when you bring the weight back up toward the top of the motion. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Shoulder Shrug with Free Weights The shoulder shrug with free weights targets the trapezius muscles. The trapezius is a large broad muscle on the upper back that attaches at the base of your skull and runs down to the middle of the back. The functions of the upper fibers of the trapezius are to elevate your shoulders and shoulder blades. When your shoulder blades are stabilized, the upper fibers extend and rotate your neck.

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UPPER TRAPEZIUS Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the weights down at the side of your chair with an overhand grasp so your palms are facing behind you. As an alternative to free weights, you may use wrist weights. If no weights are available, soup cans will also work if you have sufficient grasp. Exhale and slowly raise your shoulders up without bending at your elbow, as if you were shrugging your shoulders. Your hands should continue to be perpendicular to the floor throughout the movement of the exercise. Inhale as you slowly lower your shoulders in a controlled manner. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Front Raise with Free Weights - Shoulders The deltoid is a three-headed muscle that forms a cap around your shoulder. It's primary function is essentially to move the arm away from the body. The front raise exercise focuses on the anterior head of the deltoid, which raises your arm away to the front.

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DELTOIDS Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the weights at your side with your palms facing behind you. Slowly raise the weights straight out in front of you until they reach shoulder height. When bringing them back down to starting position, lower them in a slow and controlled manner, do not let the weights dropped back down. Repeat this process 8-12 times for 3 sets. The front raise exercise can be done with both arms simultaneously or by alternating the arms.

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Overhead Shoulder Press with Free Weights The overhead shoulder press with free weights targets the anterior and middle deltoid muscles. The deltoid is a three-headed muscle that forms a cap around the shoulder. It's primary function is essentially to move the arm away from the body. The anterior deltoid raises the arm straight up in front while the middle deltoid raises the arm out to the side. The secondary muscles that are worked with an overhead shoulder press are: supraspinatus, triceps brachii, middle and lower trapezius, serratus anterior and pectoralis major.

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ANTERIOR DELTOID

MIDDLE DELTOID

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Keep your head and neck in a neutral alignment. Bend your elbows and raise your arms to a 90 degree position. Grasp the weights so your palms are facing away from you and your hands slightly wider than your shoulders. As an alternative, a Theraband may be used by placing it underneath your chair. Exhale as you slowly straighten your elbows and raise the weights above you. Be careful to straighten your arms without locking your elbows. Inhale as you slowly lower the weights back down to starting position. Repeat this process 8-12 times for 3 sets. As an alternative, the overhead press can also be down with Thera-band® secured under your chair.

START POSITION

END POSITION

Lateral Raise with Thera-Band® The deltoid is a three-headed muscle that forms a cap around your shoulder. It's primary function is essentially to move the arm away from the body. The lateral raise exercise focuses on the middle head of the deltoid, which raises your arm away to the side. By using Thera-Band® to perform a lateral raise, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends.

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DELTOIDS Begin by putting the Thera-Band® underneath the chair and grasp one end of the Thera-Band® in each hand. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the Thera-Band® down at your side with your palms facing in towards your body. Exhale and slowly raise both arms straight out to your side until they are at shoulder height. Inhale as you bring them back down to starting position, lowering them in a slow and controlled manner. Repeat this process 8-12 times for 3 sets.

END POSITION START POSITION

Upright Row with Free Weights The upright row mainly works the deltoid muscle. The deltoid is a three-headed muscle that forms a cap around the shoulder. It's primary function is essentially to move the arm away from the body. The anterior deltoid raises the arm straight up in front while the middle deltoid raises the arm out to the side. The secondary muscles worked by the upright row are: supraspinatus, biceps brachii, upper trapezius, rhomboids, and levator scapulae.

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ANTERIOR DELTOID

MIDDLE DELTOID

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Hold the weights in your lap using an overhand grasp so that your palms face inward. Keeping the weights towards your midline, exhale and slowly raise them up together until they are almost touching your chin. Hold them for a brief second, then inhale as you slowly lower them in a controlled manner back to your lap. Repeat this process 8-12 times for 3 sets. As another option, you may do this exercise with Thera-band® placed under your chair. Also, if you do not have access to free weights, soup cans will also work.

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External Rotation with Thera-Band® The external rotation exercise targets the infraspinatus muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide some stability for the shoulder joint. The main function of the infraspinatus muscle is to rotate the humerus, or long arm bone, away from the body. The external rotation exercise also works the teres minor and posterior deltoid muscles.

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INFRASPINATUS

POSTERIOR DELTOID

TERES MINOR

By using Thera-Band® to perform external rotation exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. When working your left infraspinatus muscle, you want your right side to face the pole while you hold the Thera-Band® in the left hand and vise versa for the right side. Position your chair about 1 foot perpendicular to a sturdy pole or other anchor so that when you sit, the side you want to work is facing away from the pole. Swing the Thera-Band® around the pole at waist height and give it few tugs to insure its sturdiness. Grab the Thera-Band® so that it is not too slack or too tight when holding it in the starting position. Begin by holding the Thera-Band® so that your thumb is facing the ceiling with your elbows at your side bent to a 90 degree angle. Exhale as you slowly bring the Thera-Band® outwards, away from your body, while keeping your elbow at your side. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Repeat this process 8-12 times for 3 sets. As another option, you can do this exercise with a small free weight. If you do not have free weights, you can use a soup can or anything else that provides sufficient weight.

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END POSITION

Internal Rotation with Thera-Band®

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The internal rotation exercise targets the subscapularis muscle which is a very important muscle of the rotator cuff. The rotator cuff muscles help to provide stability for the shoulder joint. The main function of the subscapularis is to rotate the humerus, or long arm bone, inwards towards the body. The secondary muscles worked with internal rotation include the pectoralis major, teres major latissimus dorsi and the anterior deltoid.

SUBSCAPULARIS



PECTORALIS MAJOR

ANTERIOR DELTOID TERES MAJOR

LATISSIMUS DORSI

By using Thera-Band® to perform internal rotation exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. When working your left subscapularis muscle, you want your left side to face the Thera-Band® and when working your right side, you want your right side facing the Thera-Band®. To Begin, position your chair about 1-2 feet perpendicular to a sturdy pole or other anchor on the side that you want to work. Swing the Thera-Band® around the pole at waist height and give it few tugs to insure its sturdiness. Grab the Thera-Band® so that it is not too slack or too tight when holding it in the starting position. Begin the exercise by holding the Thera-Band® so that your thumb is facing the ceiling with your elbows at your side bent to a 90 degree angle. Exhale as you slowly bring the

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Thera-Band® in towards your torso, while keeping your elbow at your side. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Please see the pictures on the backside of this paper for proper starting and ending positions. Repeat this process 8-12 times for 3 sets. As another option, you may do this exercise with a free weight. If you do not have a free weight, a soup can will work.

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END POSITION

Reverse Fly with Thera-Band® The reverse fly exercise mainly works the back of the shoulders and the upper back muscles. A picture of the upper back muscles are shown below. By using Thera-Band® to perform a reverse fly, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on decrease resistance, grasp it closer to the ends.

UPPER BACK MUSCLES Begin by swinging the Thera-Band® around a very sturdy pole or other anchor. Give the Thera-Band® a few tugs to insure the sturdiness of your anchor. Position your chair a few feet away so that the Thera-Band is not too slack or too tight when reaching for it. Grab one end of the Thera-Band® in each hand with palms facing each other. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Position the Thera-Band® so that it is at an equal height with your shoulders. Exhale and pull the Thera-Band® out towards your side in an

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arching motion, without bending your elbows. When your elbows are in line with your shoulders, inhale and return the Thera-Band® to starting position. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Seated Row with Thera-Band® The seated row exercise mainly works the upper back muscles, specifically the trapezius and rhomboids. By using Thera-Band® to perform a seated row, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. A picture of the upper back muscles are shown below.

UPPER BACK MUSCLES Begin by swinging the Thera-Band® around a very sturdy pole or other anchor. Give the Thera-Band® a few tugs to insure the sturdiness of your anchor. Position your chair a few feet away so that the Thera-Band® is not too slack or too tight when reaching for it. Grab one end of the Thera-Band® in each hand with palms facing down. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Position the Thera-Band® so that it is at an equal height with your shoulders. Exhale and pull your hands towards your chest by bending at the elbows. Keep your back upright and straight as you bring your elbows behind you while squeezing your shoulder blades together. Inhale and return to starting position in a slow and controlled manner. Repeat this process 8-12 times for 3 sets.

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END POSITION

Chest Fly with Thera-Band® The chest fly exercise mainly works the pectoralis major and minor and anterior deltoids. These muscles are pictured below. By using Thera-Band® to perform a chest fly, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, gasp the band closer to the center and to decrease, grasp it closer to the ends.

ANTERIOR DELTOID

PECTORALIS MAJOR

Begin by bringing the Thera-Band® around the back of your shoulders and secure it under your shoulder blades. Grab one end of the Thera-Band® in each hand. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Bring your arms our to your sides and up to the level of your shoulders, with palms facing in. Bend your elbows slightly and maintain this natural curve throughout the motion of the exercise. Exhale and bring your palms together until they are almost straight in front of you. Inhale as you return them to starting position. Repeat this process 8-12 times for 3 sets.

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START POSITION

END POSITION

Chest Press with Thera-Band® The chest press exercise mainly works the pectoralis major and minor, deltoids and triceps. By using Thera-Band® to perform a chest press, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, gasp the band closer to the center and to decrease, grasp it closer to the ends.

PECTORAL IS MAJOR

DELTOIDS

TRICEPS

Begin by bringing the Thera-Band® around the back of your shoulders and secure it under your shoulder blades. Grab one end of the Thera-Band® in each hand. Sit up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Bend your elbows and bring your hands up to shoulder level, with palms facing away from you. Exhale as you push the Thera-Band® straight out in front of you, taking care not to lock your elbows at the end of the motion. Inhale and bring the Thera-Band® back to starting position. Repeat this process 8-12 times for 3 sets.

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END POSITION

START POSITION

Lat Pull Down with Thera-Band® The lat pull down targets the latissimus dorsi muscle. The latissimus dorsi is a large broad muscle across your middle and lower back that brings the arm down and in as well as rotates your humerus, or long arm bone, inward towards the body. The secondary muscles worked with the lat pull down are the posterior deltoids and rhomboid major and minor, which are also muscles of the upper back.

RHOMBOID MAJOR & MINOR

LATISSIMUS DORSI

POSTERIOR DELTOID

By using Thera-Band® to perform the lat pull down exercises, you are using the resistance of the band instead of weights. You can vary the resistance by adjusting your hand position on the band. To increase resistance, grasp the band closer to the center and to decrease, grasp it closer to the ends. For the lat pull down, you want to attach the Thera-Band® to a sturdy structure above you so that you are pulling the Thera-Band® down. Loop the Thera-Band® over a sturdy pole or on the edge of a door so that you have the two ends of the Thera-Band® to hold on to. Sit directly underneath where you have the Thera-Band® attached to. Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Grasp each end of Thera-Band® in each hand. Contract your abdominals for trunk stability. Keep your spine

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and neck in a neutral position. Exhale and pull the Thera-Band® down while bending your elbows and extending your arm. Inhale as you bring the Thera-Band® back to the starting position in a controlled manner. Repeat this process 8-12 times for 3 sets.

START POSITION

END POSITION

Trunk Rotation Exercises with a Medicine Ball The trunk rotation exercises with a medicine ball target the internal and external abdominal oblique muscles. The external abdominal oblique muscle is the outermost muscle of the trunk which covers the abdomen on the front and on the sides. The fibers of this muscle run diagonally, forming a "V" shape, similar to putting your hands in your coat pockets. The internal abdominal oblique lies under the external abdominal oblique, however, the muscle fibers run in an upward diagonal pattern opposite the external abdominal oblique fibers. Both of these muscles function to side-bend and rotate the trunk.

EXTERNAL ABDOMINAL OBLIQUE



INTERNAL ABDOMINAL OBLIQUE

Begin by sitting up straight in the chair with your feet flat on the floor and shoulder width apart. Contract your abdominals for trunk stability. Choose a ball of appropriate weight that allows you to hold it at chest level through the sets of this exercise. If you do not have a medicine ball, any weighted object will work. With the ball held at chest level, exhale and twist from the trunk to one side, keeping your arms in line with your chest. Inhale as you slowly move the ball back to starting position. Exhale again as you twist to the opposite side. Repeat this process 8-12 times for 3 sets.

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END POSITION

Power Web Exercises The Power Web is a circular grid made out of resistant rubber that allows the individual to perform a wide array of exercises. The power web is mainly used to build up grip strength in the hand by working on the muscles that flex the fingers. The main finger flexor muscles worked are the flexor digitorum profundus, which flexes the very distal finger joint, and the flexor digitorum superficialis, which flexes the fmgers at the knuckles. The secondary muscles worked are the flexor digiti minimi, which flexes the little finger, the flexor indicis, which flexes the index finger and the flexor pollicis longus and brevis and opponens pollicis which all flex the thumb.

FLEXOR DIGITORUM PROFUNDUS

FLEXOR DIGITORUM SUPERFICIALIS

As with other resistant bands, the Power web comes in different colors, each designating a different level of resistance (see graph below). You can increase the resistance on each Powerweb by increasing the number of grids within your grip. There are several different ways to strengthen the finger flexors using the power web. You can grab the webbing in the middle with one hand (figure 1) or from the sides using both hands as seen below (figure 2).

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Figure 1

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Figure 2

This fact sheet was last updated on 07-20-2006.

Disclaimer "The information provided here is offered as a service only. The National Center on Physical Activity and Disability, University of Illinois at Chicago, the National Center on Accessibility, and the Rehabilitation Institute of Chicago do not formally recommend or endorse the equipment listed. As with any products or services, consumers should investigate and determine on their own which equipment best fits their needs and budget."

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Disclaimer I Webmaster I Contact NCPAD: 1-800-900-8086 or e-mail:[email protected] ELL

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The information provided in this website was supported Department of Disability by Grant/Cooperative Agreement Number umwRsrryof itusos ATq Cl`C,AGO and Human Development U59/CCU522742-02 from the Centers for Disease COLLEGE OF APPLIED HEALTH SCIENCES Control and Prevention (CDC). The contents are solely the responsibility of the authors and do not necessarily represent the official views of CDC. Copyright 2009 The Board of Trustees of the University of Illinois

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