COMENIUS FITNESS GUIDEBOOK HEALTHY AND FIT TEENAGER MEANS HAPPY TEENAGER SLOVENIA TURKEY SLOVAKIA POLAND SPAIN

Transcription

1 COMENIUS FITNESS GUIDEBOOK HEALTHY AND FIT TEENAGER MEANS HAPPY TEENAGER SLOVENIA TURKEY SLOVAKIA POLAND SPAIN

2 Content SLOVENIA... 4 PART 1 WARM UP GAME... 5 Elementary game»snake's Tail«... 5 PART 2 COMPLEX OF GYMNASTICS EXERCISES WITH SKIPPING ROPE STRETCHING... 5 Drawing the Skipping Rope Behind the Neck (static)... 5 Sideward Declination (static)... 6 Full Torso Circular Motion (dinamic)... 6 Contracting the Leg in Knee (static)... 7 Tighten Feet Toward the Body (static)... 7 PART 3 MAIN PART... 8 Running Around Skipping Ropes, Twofeet Skipping Back... 8 Skipping the Rope on 2 Steps... 8 Skipping the Rope on 3 Steps... 9 Skipping the Rope on 1 Step... 9 Skipping the Rope in Pairs... 9 PART 4 COOL DOWN TURKEY PART 1 WARM UP Exercise 1: Simple Salsa Figures PART 2 STRECTHING Exercise1: Inner Thighs Exercise Exercise 2: Hamstrings Exercise Exercise 3: Arm Up Upper Body Sideways Stretch Exercise 4: Upper Body Stretching Exercise 5: Hamstrings Exercise PART 3 MAIN EXERCISES: STRENGTH Exercise 3: Swissball Dumbbell Fly Exercise 5: Dumbbell Shoulder Press Exercise 6: Dumbbell Front Raise Exercise 7: Dumbbell Lateral Raise Exercise 8: Bent Over Dumbbell Row Exercise 9: One Legged Windmill Exercise 10: Standing Side Splits PART 4 COOL DOWN Exercise 1: One-Legged Seated Hamstring Stretch Exercise 2: Reclined Hamstring Stretch... 21

3 SLOVAKIA PART 1 WARM UP Chasing Game with a basketball PART 2 STRETCHING PART 3 MAIN PART: EXERCISES March Step touch (single) Leg curl (single) Leg curl double (double) PART 4 COOL DOWN Camel pose Eagle pose Warrior pose SPAIN PART 1 WARM UP GAME: The Chinese Wall PART 2 STRETCHING Joints Muscles PART 3 MAIN EXERCISE: BATUKA DANCE PART 4 COOL DOWN POLAND PART 1 WARM UP I Reaction Game II Warm-up exercises PART 2 MAIN PART: AEROBICS EXERCISES PART 3 COOL DOWN ACTIVITIES Lying Straight, Leg to Chest (easy) Toe Grab (easy) Looking at Ceiling (moderate) Lying Trunk Twists (easy moderate)... 40

4 SLOVENIA

5 PART 1 WARM UP GAME Elementary game»snake's Tail«Description: We choose 2 students from the group, who will be chasing others. Each holds rope on the end and represents a snake's head. They run in restricted area while trying to catch other students. Each caught student grabs the rope. Those students represent a snake's tail. Through the entire game, they must hold the rope. Each student who holds the rope can help catch students who haven't been caught yet. The winner is the student, who has a longer tail when the game is over. Game duration: 3 minutes PART 2 COMPLEX OF GYMNASTICS EXERCISES WITH SKIPPING ROPE STRETCHING Drawing the Skipping Rope Behind the Neck (static) Start position: Skipping rope on one forth, held tight behind the head on each end. Duration: 20 seconds each arm Parts of Body: shoulders Final position: Pull the skipping rope left and right.

6 Sideward Declination (static) Start position: Skipping rope on one forth, hands up. Final position: Declination to left and right. Duration: 20 seconds each side Parts of Body: shoulders, body Full Torso Circular Motion (dinamic) Start position: Bowing, stand astride, stretched skipping rope on one forth. Final position: Full torso circular motion (hands up bowing hands up). Duration: 5x left, 5x right Parts of Body: torso, hips

7 Contracting the Leg in Knee (static) Start position: Standing on one foot, skipping rope on a foot, hands behind. Final position: Pulling skipping rope up. Duration: 20 seconds Parts of Body: thigh muscles Tighten Feet Toward the Body (static) Start position: Sitting legs straight, skipping rope on the feet. Duration: Parts of Body: back, back tight muscles, feet Final position: Tighten feet toward the body until feeling the pain.

8 PART 3 MAIN PART Running Around Skipping Ropes, Twofeet Skipping Back Description: Each student puts a skipping rope on the ground 1 meter apart. After that one by one they run in a row around all skipping ropes on the ground. After that they run around the cone and go back twofeet skipping back to the starting point. They run three times. Part of Body: legs Duration: 3 sets Skipping the Rope on 2 Steps Description: Skipping the rope on 2 in- between steps. The rope is first skipped forward by running on the same spot, followed by cossing to running over the lenght of the gym. The exercise is the same going other way to the starting spot. Part of Body: legs, arms Duration: 4 lenghts

9 Skipping the Rope on 3 Steps Description: Skipping the rope on 3 in-between steps. The rope is at first skipped forward by running on the same spot, followed by cossing to running over the lenght of the gym. Each time we skip the rope with different leg. Exercise is the same going other way to the starting spot. Part of Body: legs, arms Duration: 4 lenghts Skipping the Rope on 1 Step Description: Skipping the rope on 1 in-between step. The rope is at first skipped forward by running on the same spot, followed by cossing to running over the lenght of the gym. Exercise is the same going otherway to the starting spot. Part of Body: legs, arms Duration: 4 lenghts Skipping the Rope in Pairs Description: Students stand by each other holding hands. With free hands they hold the ends of the skipping rope. If the skipping rope is too short, we can tighten two together. Students are trying to rotate the skipping rope at the same time and also twofeet skipping. If they are successful, they do the exercise running. Part of Body: legs, arms Duration: 2 lenghts

10 PART 4 COOL DOWN Description: Basically it is skipping one long or more tightened together skipping ropes. Two students are spinning round the skipping rope, and others are standing in line. During the spinning, students try to run under the skipping rope the way the rope doesn't touch them. If the student is successful, he/she returns to the beginning and repeats the exercise. Those who have been hit by the spinning rope are eliminated and they can start to put the skipping ropes and other requisites away. Part of Body: legs Duration: 3 runs

11 TURKEY

12 PART 1 WARM UP Exercise 1: Simple Salsa Figures Description: Forwards and backwards motion, starting left foot forward on the 1,2,3 and back with the right foot on the 5,6,7 Stepping to the left on the 1,2,3 and right on 5,6,7 Part of Body: all parts Duration: 2 sets 2

13 PART 2 STRECTHING Exercise1: Inner Thighs Exercise Description: Start by stepping one foot to the side, and be sure your weight is on your right heel. Bend into your right knee. Don't make the mistake of pushing your knee past your toes. With feet crossed, reach toward your toes. Repeat the opposite way. Part of body: legs Duration: 1 set Exercise 2: Hamstrings Exercise Description: Stand with some space in front and behind you and at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds. Muscles: hamstrings Duration: 1 set 3

14 Exercise 3: Arm Up Upper Body Sideways Stretch Description: Stand up and raise your right arm straight up. Tilt your upper body at the hips to your left in order to stretch the entire right side of your body. Alternate sides when done. Muscles: back and abdominal muscles Duration: 1 set Exercise 4: Upper Body Stretching Description: With your feet shoulder width apart and knees slightly bent, reach your arms above your head. You will feel your spine opening up. Reach to the right and left to give an extra stretch to your sides. Part of Body: upper body Duration: 1 set 4

15 Exercise 5: Hamstrings Exercise Description: Stand upright; spread your legs shoulder distance apart slowly lean to your right while bending your right knee. Keep your left leg straight. Continue until a gentle stretch is felt in your inner left thigh. Hold for 5 seconds. Muscles: hamstrings Duration: 1 set 5 PART 3 MAIN EXERCISES: STRENGTH Exercise 1: Swissball Crunch Description: Do crunch as you might on the floor. Make sure feet are wide apart, planted firmly. The important part of the movement is to move the shoulders towards the hips. Hands should just support the head, jerk it up. Muscles: 6 pack muscles Duration: 1 set

16 Exercise 2: Swissball Dumbbell Fly Description: Lie with your middle and upper back placed firmly on a Swiss ball. Hold the dumbbells over your chest with your elbows slightly bent and your palms facing out. Without changing the bend in your elbows, slowly lower the dumbbells down and slightly back until your upper arms are parallel to the floor. Part of body: chest and shoulders Duration: 1 set 6 Exercise 3: Swissball Dumbbell Fly Description: Holding a dumbbell in your right hand, lie face up on ball, with upper back on its center, butt hanging off edge, knees bent 90 degrees in front of you, feet flat on floor Extend both arms toward ceiling, directly over shoulders, and grasp one end of vertical dumbbell with each hand. Keeping abs engaged, elbows slightly bent and lower body still, slowly lower arms behind you until they're at shoulder level. Raise arms back over shoulders. Muscles: Back Side Duration: 1 set

17 Exercise 4: Bench Triceps Description: Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Muscles: triceps Duration: 1 set 7 Exercise 5: Dumbbell Shoulder Press Description: While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Part of Body: shoulders Duration: 1 set

18 Exercise 6: Dumbbell Front Raise Description: Grasp dumbbells in both hands. Position dumbbells in front of upper legs with elbows straight or slightly bent. Part of Body: arms Duration: 1 set 8

19 Exercise 7: Dumbbell Lateral Raise Description: Grab a pair of dumbbells. Pick a light pair you can find to warm up with. Stand straight with the dumbbells to your sides, feet shoulder width apart. Slowly raise the dumbbells out to the side, until they are level with your head - don't go higher than this as it can put undue stress on your rotator cuffs. Lower the dumbbells under control to your sides. Part of Body: arms Duration: 1 set Exercise 8: Bent Over Dumbbell Row Description: With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position as you inhale. Muscles: middle back Duration: 1 set 9

20 Exercise 9: One Legged Windmill Target: stability Description: Keep a straight left leg, press left heel forward; swing left leg behind you as you straighten right leg. Then touch the bench with your hands. Return to standing upright with your left foot still off the ground. Complete reps, then switch sides. Part of body: legs Duration: 1 set Exercise 10: Standing Side Splits Target: stability Description: Start standing behind the ball. Place the hands on the ball. Lift the left leg behind you, now rotate putting the left arm on your waist. Keep the foot flexed and open the hips keeping the inner thigh facing the ground. Part of Body: arm, legs, back side Duration: 1 set 10

21 PART 4 COOL DOWN Exercise 1: One-Legged Seated Hamstring Stretch Description: Sit on the floor and straighten your left leg in front of you. Bend the right knee, placing the sole of your right foot against your left inner thigh. Fold over your left leg, keeping your back straight. Hold for 30 seconds, then switch legs. Muscles: hamstring Duration: 1 set Exercise 2: Reclined Hamstring Stretch Target: cool down Description: Sit on the floor, bend your right knee and place your right foot on the floor. Raise your left leg as high as you can keeping your pelvis flat on the ground. Hold your lower thigh and encourage the leg to move toward your head. After 30 seconds, switch legs. Muscles: hamstring Duration: 1 set

22 SLOVAKIA

23 PART 1 WARM UP Chasing Target: To catch all the people in the playground. Description: This is a game usually for 8 people. At the beginning, the first person chases the others and when he/she catches somebody else, they chase together. This continues until they catch the last person. Muscles: mostly legs Duration: 5-10 minutes Intensity: very easy Game with a basketball Target: Throw the ball against a wall Description: There are 5 people standing in a line in front of a wall. The first person holds the ball, jumps and throws the ball against the wall while he/she is in the air. Then he/she goes at the end of the line. While the first person is going to the end of the line the second person jumps, catches the ball in the air and throws it against the wall. The third player has to do the same activity. All the players have to throw the ball against the wall ten times. Muscles: legs, arms, thigh, hands... Duration: ten times Intensity: medium-difficult

24 PART 2 STRETCHING Target: stretch your body Description: 1. Put both your arms above your head, start circling them, one forward and the second one backward. Then change the direction of the circles and repeat the activity. 2. While standing put one of your legs in front of you, the second one behind you. Start jumping and change your legs in the air (when one leg is in front of you, the second one is behind you) and clap your hands. 3. Lie on your back, raise the right leg and the left arm. Circle them in the air, after a while change it and repeat with the left leg and the right arm. Muscles: legs/arms Duration: 5 series Intensity: low PART 3 MAIN PART: EXERCISES March Description: It begins with march. We start with our right leg and with arms directed to right and left. We walk on the spot. Make 8 steps. Then arms directed up and down. Make 8 steps. Part of the body: legs, bottom and arms Duration: 2 series with 8 steps Intensity: very easy

25 Step touch (single) Description: Step to sides and back. (Right leg to right, left leg to right, left leg to left, right leg to left) + (arms up, down, up, down). We make 8 steps. The same legs. Arms, box, (right leg and left arm, left leg and right arm). We make 8 steps. Part of the body: legs, arms Duration: 2 series with 8 steps Intensity: easy Leg curl (single) Description - We work with dumbbells. We start with our right leg and we bend our left knee. Put your left leg back on the floor. Then make the same movement with your right knee. We make these steps 16x. Part of the body: knees, elbows Duration: 16 steps Intensity: medium Leg curl double (double) Description: We make leg curl double with left knee, single with right knee, single with left knee. D, SS D, SS D, SS D, SS D, SS D, SS D, SS. (The same arms.) Part of the body: knees, elbows

26 PART 4 COOL DOWN Camel pose Target: Backbend. Stretches the front of the body including the chest, abdomen, and quadriceps. Improves spinal flexibility. Description: Come up onto your knees. Take padding under your knees if they are sensitive. Draw your hands up the side of your body as you start to open your chest. Reach your hands back one at a time to grasp your heels. Bring your hips forward so that they are over your knees. Let your head come back, opening your throat. Parts of the body: belly and chest Duration: 10 minutes Intensity: high Eagle pose Target: Standing, balancing, Strengthens legs, improves balance, stretches, the shoulders Description: From Utkatasana shift your weight onto the left leg. Bend the right leg, lifting the foot from the floor and cross your right thigh over your left. Hook the right foot around the left calf. Bring the arms out in front. Cross the left arm over the right and bring the palms to touch. Lift the elbows while keeping the shoulders sliding down the back. Hold 5-10 breaths. Repeat on the other side. Parts of the body: foot, the balance of the whole body Duration: 5 minutes Intensity: high

27 Warrior pose Target: Standing, strengthen the legs and arms, opens the chest and shoulders, tones the abdomen. Description: From Warrior I, open the arms out, bringing the right arm in front of you and the left arm behind. Open the left hip back. Keep the right knee bent and the right thigh parallel to the floor. Draw the belly in slightly. Find the shoulders directly over the hips. Reach out through both finger tips. The gaze is forward over the right hand. Engage the triceps to support the arms, and the quadriceps to support the legs. Repeat on the left side. Parts of the body : legs, chest, and shoulders Duration: 15 minutes Intensity: high

28 SPAIN

29 PART 1 WARM UP GAME: The Chinese Wall Target: warm up of the complete body. Description: one person is the soldier. He/she is in the middle of the stadium and the rest of the class is located in one side. Once the teacher whistles, the class must try to get to the other side avoiding the solider because if he catches one of their mates he/she will became a soldier too and will stay with him in the middle of the stadium. The winner is the last player becoming a soldier. Duration: 5 minutes Intensity: slow PART 2 STRETCHING Joints Target: warming up the joints of the body. Description of the movements and PARTS OF THE BODY WORKED Ankles: circular movements (3 times each ankle) Knees: circular movements; the two knees at the same time (repeat the movement 4 times) Hips: circular movements, 3 circles to the right and 3 to the left) Torso: turn your body to the right without moving your legs or knees and then turn to the left; repeat the movement 6 times Elbows: blend your arm and put your hand in your elbow; make circular movements (3 times each elbow) Neck: move your neck to the right, slowly without forcing it; then, move it to the right, to the front, your chin to the chest, and finally to the back Duration: 1,30 minutes Intensity: slow

30 Muscles Target: flexibility of muscles Description of the movements and PARTS OF THE BODY WORKED Calf: standing up, blend one knee and try to touch your foot with your hands with the other leg stretched (5 seconds with each leg) Quadriceps: standing up, blend one knee a hold your foot with the hand (5 seconds with each leg) Gracilis: open your legs and move your body to one side, lending on one of your knees stretch the other leg (5 seconds with each leg) Chest: put your arms behind your back with hands touching. (5 seconds) Upper back: put your arms in front of your body stretching all you can (5 seconds) Back of upper arms: put your arms up and then blend one of them putting your hand in the neck while the other pulls from the elbow (5 seconds each arm) Duration: 1,30 minutes Intensity: slow PART 3 MAIN EXERCISE: BATUKA DANCE The main exercise is composed by seven different movements or steps which are described below. They are repeated several times following the rhythm of the song Esa pena mía and all together create a choreography or aerobic dance. Description: Step one: arms and hips: put your arms up and touch your hip (repeat 8 times). Step two: arms and heels: you must try to touch your heels with the opposite hand. Your arms part from a high position and you must move your feet up to your knees. The movement shouldn t be forced but gentile (repeat 8 times). (The exercises 1 and 2 must be repeated 3 times together. The second and third series will be of 4 repeated movements instead of 8.)

31 Step 1 Step 2 Step three: jumps and hip movements: jump forward and make 3 movements of hips following the rhythm of the music. Step four: lunge at a side: your right leg moves a big step to the right and you must put your weight on the other leg, which is blended. Repeat the movement with your left leg. Your arms will move as if you were pulling a rope towards you. Try to do a flamenco movement with your hand (repeat four times). Step five: lunge to the front. The leg movements are the same but instead of doing it to your right and left you must do it to your front and back. The arms now go up and down in a flamenco movement, when going up hands will be crossed above the head keeping your chin up (repeat four times). Step 4 Step 5 Step six: two jumps and movement of chest and arms moving the arms up. Step seven: Grapevine movement. This step is a bit more difficult. There are 8 counts in a complete sequence. You will use 4 counts moving to your first side direction and 4 counts moving in the opposite direction back to your starting point. We have to start by standing with your feet side by side. Move your right leg a step to your right (count 1) and then your left leg will move behind your right foot (count 2).Move a step to your right with your right foot (count 3) and bring the left foot beside the right foot (count 4). Repeat the previous steps in reverse order. (We will add two claps with the hands following the rhythm of the song.) This movement will be repeated 4 times and on the 2nd and 4th we will turn around.

32 The 7 movements will be repeated until the song is over. Duration: with the explanation of the movements minutes. Intensity: medium-high PART 4 COOL DOWN Target: recovery of the heart beats and breath; stretching of the muscles Description: Take a big breath helping yourself with your arms. (Repeat three times) Sit on the floor with blended legs, (they should try to reach the floor). Put your feet together and put your body forward putting your arms around your legs. Open your legs and put your body as close to the floor as you can, stretching your arms in front of you and touching the floor with your fingers as far as you can. Put your right leg blended over your left leg which should be stretched on the floor; hold your knee and pull it towards your chest. Repeat the movement with the other leg. Stand up, blend one knee and try to touch your foot with your hands with the other leg stretched. Repeat with the other leg. Standing up, blend one knee a hold your foot with the hand. Repeat with the other leg. Put your arms behind your back with hands touching. Put your arms in front of your body stretching all you can Put your arms up and then blend one of them putting your hand in the neck while the other pulls from the elbow. Breathe deeply three times Clapping and end of the class. Duration: 4 minutes Intensity: slow

33 POLAND

34 PART 1 WARM UP I Reaction Game Children get into groups of 2 or 3 with a ball. Place the ball in the middle of the group. The teacher shouts commands to the children which they follow e.g. touch your head, touch your toes, jump on one foot etc. As soon as the teacher shouts "ball", the children need to grab the ball as quick as they can. The person who gets the ball first wins. This can be adapted by using your feet to drag the ball back on the command of "ball". II Warm-up exercises 1. Head turns (8 repetitions) Look over the right shoulders. Then slowly look over the right shoulders. 2. Shoulder shrugs (16 repetitions) Lift the shoulders up and down slowly, as if saying 'I don't know.' 3. Upward reaches (8 repetitions) Reach the right arm up toward the ceiling, then repeat with the left arm. 4. Arm circles (16 repetitions forward and 16 repetitions backward) With arm outstretched and even with the shoulders, the elbows straight and the hands flexed so the fingers are pointing toward the ceiling, make small circles forward, then make small circles backward.

35 5. Alternate knee lifts (32 repetitions) Lift the right knee up and then lift the left knee (one repetition) The cue of marching helps describe this exercise. 6. Forward kicks (32 repetitions) Gently the right leg out in front of the body. Then repeat with the left leg. Try to swing the arms alternately with the legs. Repeat the alternatives are enhanced by playing music that has a lively beat.

36 PART 2 MAIN PART: AEROBICS EXERCISES Alternate between the following exercises for a minimum of 15 minutes. Alternating exercises adds variety, provides motivation, and allows for repetition. Lively music will enhance the pace and flow of the exercises. 1. Hops (24 repetitions) Hop on one foot four times, then hop on the other foot four times (one repetition) Individuals with mental retardation may have difficult counting four times on each foot, resulting in a modified jogging motion. This is acceptable and will still create a cardio respiratory benefit. The emphasis is on continuous movement. Due to the more difficult nature of hopping, a more strenuous workout results. 2. Jogging in place Variations to make this exercise interesting can include adding arm movements, clapping, and then moving around. 3. Jumping jacks (24 repetitions) This exercise can be done with or without a hop and with or without arm movements.

37 4. Rock side-to-side (24 repetitions) Kick the right leg out to the side and then hop to kick the left leg out (one repetition). 5. Line jump (24 repetitions) With the feet together, jump to the right over a line (real or imaginary) and then jump back. 6. Opposite elbow to knee (24 repetitions) Lift the left knee (as in marching) and bring the right elbow to meet the left knee, then switch to the right knee and left elbow (one repetition).

38 PART 3 COOL DOWN ACTIVITIES Lying Straight, Leg to Chest (easy) Lie comfortably on your back, concentrating on keeping both your head and buttocks in contact with the floor. Slowly extend one leg upward, grasping it with both hands, either around the calf, the hamstrings, or a combination of both. Aim to pull your leg toward your chest, keeping it straight. When the tension builds up in your hamstrings, relax the stretch a little by contracting your quadriceps on the same leg. If necessary, use a towel wrapped around your foot, in order to keep your head on the floor.

39 Toe Grab (easy) Begin this stretch with your heels together, holding both feet with your hands. Lean forward from your hips, gradually increasing the stretch by bringing your heels closer to your groin, and your chest closer to your feet. Make the movements small and controlled. Avoid bouncing and excessive upward pressure on your feet. Looking at Ceiling (moderate) Begin the stretch by kneeling on the floor, holding your heels with both hands. Slowly exhale, lifting your buttocks up and forward while taking the head backward, in order to arch the back.

40 Lying Trunk Twists (easy moderate) Lie flat on your back, with both hands extended straight out to your sides. Slide both legs up towards one arm, aiming to keep the knees together, whilst allowing your lower body to naturally twist around. Can be performed with either bent or straight legs.

41 "This product was funded by the European Community within the framework of lifelong learning. Content of the project itself or the materials do not reflect the views of the Commission or national agencies, and neither the Commission nor the National Agency assumes any responsibility for them. "