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Hold a few seconds. Alternate legs. Sit with both legs extended in front of you. Reach toward the toes and hold. You will feel stretching in the back of your legs and your lower back. Still sitting, bring your feet toward your body. Place the soles of your feet together. Hold your ankles and use your elbows to press on the inside of both knees. Press the knees down and hold (see Figure 4). You will feel stretching in the groin. Sit with one leg tucked into the body and the other leg extended. Reach forward and try to touch the toes of the extended leg.

One of the products of these reactions is lactic acid. Muscle fatigue is caused by the accumulation of lactic acid in the muscle cells. In aerobic exercise, the lactic acid is removed by the blood so that it does not accumulate, but anaerobic exercise of a muscle leads to its fatigue. About 20 percent of the lactic acid eventually reacts with oxygen to produce carbon dioxide and water with the release of energy. The rest of the lactic acid is changed to glycogen, a starch that serves to store energy.

Leg power: Stand with legs together and toes just behind a line. Bend your knees and jump forward. You should be able to jump a horizontal distance equal to your height. Muscular endurance: Lie on your back. Put your hands behind your head with the elbows out to the side. Have someone hold your feet on the floor with your knees bent and your feet a little over a foot from your buttocks. Raise your upper body so the elbow touches the opposite knee, right elbow to left knee, then left elbow to right knee.

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