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Sports and Fitness Injury Prevention
Definition of Injury
“Unintentional or intentional damage to the body resulting from acute exposure to thermal, mechanical, electrical, or chemical energy, or the absence of such essentials as heat or oxygen.”
Causative factors for sports injuries:
Intrinsic factors
Age
Gender
Body size
Injury history
Fitness level
Muscle strength/Flexibility
Skill level
Psychological state
Extrinsic factors
Equipment
Environment
Type of activity
Conditioning errors
What is Injury Prevention?
Injuries are preventable by changing the environment, individual behavior, products, social norms, legislation, and governmental and institutional policies to reduce or eliminate risks and increase protective factors.
Primary & secondary prevention:
Primary prevention is prevention of occurrence of injury
Secondary prevention is prevention of re occurrence of injury
There are a number of factors responsible for injury prevention. They are:
1. Warm up, 2. Stretching, 3. Taping & bracing, 4. Protective equipment, 5. Correct biomechanics, 6. Suitable equipment, 7. Appropriate surfaces, 8. Appropriate training, 9. Adequate recovery, 10. Psychology
11. Nutrition
1. Warm up:
The literary meaning of warm up is to raise the core body temperature. Warm up is further classified in to general & sports specific warm ups.
Benefits of warm up include:
1. Increased blood flow to muscles
2. Reduced muscle viscosity leading smooth muscle contractions
3. Enhanced muscle’s mechanical efficiency
4. Favorable neuro- myo conductance
5. Favorable muscle receptor changes which decreases the sensitivity of muscles to stretch.
6. Enhanced cardiovascular compatibility
7. Enhanced mental concentration to sporting activities
How warm up helps in injury prevention:
1. Increase the pre-warm up ROM
2. Decrease the stiffness of the connective tissue- this further leads to greater forces and length of stretch required for a tear to occur.
2. Stretching:
The ability to move joints smoothly throughout a full ROM is an important component of good health.
Basic principles of stretching are:
1. Warm up prior to stretching
2. Stretch before & after exercise/sports
3. Stretch gently & slowly
4. Stretch to the point of tension but not up to the point of pain
How stretching helps in injury prevention:
There is considerable research evidence to claim;
Increased flexibility attended through stretching appears to result in decreased incidence of musculo-skeletal injuries, minimize & alleviate muscle soreness. Further stretching may enhance athletic performance.
3. Taping & bracing:
Taping and bracing are used to restrict unrestricted, potentially harmful motion & allow desired motion. There are two main indicators for use of tapes & braces:
1. prevention- from the above said two procedures taping is used used as a preventive measure for high risk activities. For example ankle taping of basketballers.
2. rehabilitation- taping is used as a protective mechanism during the healing & rehabilitation phase.
4. Protective equipments:
Protective equipment shields various vital body parts against injuries. The most important is that protective equipment must not interfere with sporting activities.
5. Correct biomechanics:
Correct biomechanics is an important factor in achieving maximum efficiency of movement and in prevention of injuries. Faulty biomechanics may result from static (anatomical) abnormalities or dynamic (functional) abnormalities.
Examples:
Static abnormalities: LLD, Genu valgum, pronated calcanium
Dynamic abnormalities: running with excessive anterior pelvic tilt.
What happens when there is altered biomechanics?
Poor techniques are the result of improper biomechanics. This poor technique results not only in injuries but also in reduced performance.
6. Suitable equipments:
Equipment may range from simple to complex.
Example of simple equipment is the sports shoes.
Examples of complex equipments are; racquets, sticks, bicycles, motor vehicles etc
According to Khan & Brukner 3 major injury producers are- foot wares, racquets & bicycles.
Parts of a sports shoe: heel counter, toe box, mid sole.
Parts of racquet: handle grip, shaft & racquet head
Important parts of a bicycle from sporting angle: seat height, saddle position, handle bear position. Pedaling technique is one of the most important aspect where injuries can be prevented.
7. Appropriate surface:
During walking & running, the body is subjected to high-repetitive, short duration forces, increasing the susceptibility to injury. Maximal impact forces during walking, running, jumping has been shown to approach 2 times, 3-4 times, 5-12 times respectively.
Surfaces alter the peak force that the body is subjected to during activity. Maximal impact forces are much higher on the hard than on the soft surfaces. Hence softer surfaces reduce the chances of sports injuries.
8. Appropriate training:
Training errors are the most common predisposing factors in the development of sporting injuries.
Training is a constant balance between performing sufficient quality & quantity of work to maximize performance, but not so much that injury occurs.
Full explanation of training is beyond the scope of this discussion.
In nutshell:
Principle of training are:
1. periodization
2. specificity
3. overload
4. individuality
Different training methods involves:
1. aerobic training or endurance training
2. anaerobic training or lactate training
3. strength & power training
4. flexibility training
5. speed & agility training
7. specific skill training
8. cross training
9. Adequate recovery:
Adequate recovery is essential if the full training effect is to be gained & injuries are to be prevented.
“Over-reaching”: inadequate recovery leads to impaired performance and associated symptoms such as tiredness & lethargy called “Over-reaching”. If from this point onwards if training is continued injury may occur. How ever, frequently athletes respond to above said symptoms by an increase in training as they perceive it as “lack of fitness”. This leads to what is called “over training syndrome”. Hence it is important for the coach to monitor the training program keenly.
Adequate recovery includes:
1. warm downs
2. whirl pools & spa
3. massage
4. rest & sleep
5. psychological & nutritional advices
10. Psychology & injury prevention:
Excessive arousal:
The detrimental effect of excessive psychological arousal is a well recognized entity. Excessive psychological arousal predisposes the athlete to injuries.
Excessive arousal leads to altered muscle tension. This further leads to alteration of fine balance between agonist & antagonist which is the hall mark of a quality performance. Once this synergy is lost between agonist & antagonist; a changed technique rather than the natural technique is used. There is also “Loss of rhythm”. This factor predisposes to injury.
Excessive arousal also leads to loss of mental concentration. Consequently the feet & body are placed do not get into proper position on the sports field. Hence the participant gets in to a biomechanically poor position to play return shots. This predisposes to injury.
Excessive arousal leads to “narrow attentional focus”; hence he fails to read the play. This may result in them being easily tackled or bumped from the “blind side”.
“The white line fever”: this is another example of excessive arousal. Here the athlete loses all perception of danger on taking the field. Consequently he places his body in positions vulnerable to injury.
Over aroused players enter a competition without proper nutrition. This further lead the individual to sports injuries.
Under arousal: less common variety. It occur trial matches or lower level of competition.
The under aroused athlete shows following:
1. Impaired reading of visual cues.
2. Slow decision making.
3. Do not take appropriate evasive action.
4. Makes technical errors.
These above said points are responsible for sporting injuries in under-aroused athletes.
11. Nutrition & injury prevention:
1. Adequate nutrition may indirectly lead to injury through it’s effect on the recovery process.
2. Due to continuous intense training; labile muscle proteins are channeled in gluco-neo-genesis to produce energy. Hence deficient dietary protein may lead to muscle soft tissue damage.
3. Inadequate hydration has immediate & acute impact on athletic performance especially exercising under thermal challenge.
4. Minerals such as calcium has very important role to play in muscle contraction physiology. Increased exercise draws upon the body stores of the calcium. Inadequate calcium intake weakens the bone and may lead to fractures. Electrolyte balance; further the internal milieu is maintained by Sodium & Potassium. Deficiency of these minerals leads to severe metabolic impairments. They may even cause death.
5. Low calorie diet may lead to dropping of the fat proportion to such an extent that females loose monthly period. This further leads to osteoporosis and fractures.
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Positive Mental Attitude for Kids in Sport
Most would agree that positive mental attitude has power especially when it comes to kids playing youth sports. It would be very difficult to debate otherwise and I am sure you agree. Youth sports programs must work hard to constantly promote a positive attitude. This can be done through careful coaching and teaching kids respect for the game and integrity on the field.
Still, but there is truly no greater feeling than winning after you have worked hard to get there and played your heart out. Just ask the late Vince Lombardi, as it builds character to win, when you deserve it or if you lose but gave it every last ounce of your existence. This also develops a positive mental attitude that is re-enforced through the team and coach.
One gentleman that wishes to bring these great attitudes to youth sports is Charles Hellman, Founder of LuckySports. I believe this is noble: “LuckySports believes that youth sports should recognize a good coach and parental positive attitude and promote it until it becomes the industry standard for youth sports.” and worthy. It’s a great simple mission statement in and of itself, even without all the other lessons in his works.
If we can teach kids to do their best in sports, follow the rules, and build character, then our society will be so much more ahead in the future. The children are our future; they will soon be running things, sooner than we know. By promoting sports, fairness, and respect for the game with children and teens now, we will be building integrity into the next generation. Think on this.
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Sports Fans New Support Ideas
Today’s sports fan are undergoing a major transformation and no, they’re not just eating more hot dogs and drinking more beer. They are changing the way that they express themselves. Even though the term ‘self expression’ is usually thought of as pertaining to artsy types and those who like poetry, the term is increasingly applicable to the modern sports fan.
One of the most common and newest ways that fans are showing their love for their team is by blogging or posting in a team forum. Many fans have found that this is the best way to vent their frustrations for losses or at the coaches and to celebrate victories. Some college team blogs are incredibly popular and can have thousands of people chatting at any given time with tens of thousands participating during major announcements like signing day or a coaching change.
Another method of self expression that is being reimagined and taken to a whole new extreme is getting dressed up for game day. In the old days this might have meant painting your face or, for the very brave, painting your whole body. But that is just too tame for today’s rabid sports fan. The Raiders football team has the fans with the most obvious case of extreme bodily self expression with many of them attending games in what can only be described as full out war gear complete with stylized body armor.
A more subtle way os supporting your team is with sports checks. These are personal checks that feature a teams logo or an image of their stadium. This is one of the best ways to express your support for a certain team without running around with no shirt on waving a flag. You can get team logo checks for nearly every sport, league, and division imaginable.
Some of the best options include college logo personal checks and NHL personal checks.
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The Awesome Heaven Of Skiing
You’ve been there. You know you need more exercise and you are going to do it this time. You will have no more failed attempts to get yourself in shape. But you still must choose the form of exercise to do. You think to yourself that it would be nice to have a program that can be done inside or outside and year-round. Besides that, you would like a program that does not wear you out but will still work all muscles the in your body.
But wait! This sounds just like skiing! Not only that, there are also many types of skiing. You’ve seen it: folks riding a chairlift, hopping off, turning and gliding downhill. They’re all bundled up in their ski outfits. Some crash and tumble one or more times before they reach the bottom. Their skis are raised cockeyed and their face is blasted by a freezing wind.
The downhill skier is the one that mostly comes to mind when someone mentions skiing. The most popular places we hear of where the world travelers and famous people ski are The Alps, Aspen, Telluride and others.
We all are excited that skiing has become a wide open sport that many folks can enjoy all year and benefit from it physically too. It is a beautiful sport to keep your heart healthy.
These ski areas usually have chairlifts that lift you to the top to descend down extreme and not too extreme slopes. Snow can either be actual or man-made. No need to worry about getting cold as you will get warm as your activity increases.
The sport is rather easy once you get used to it. However day one is no walk in the park. Do not be surprised if you tumble quite often. It would be wise to take ski lessons and do not be surprised if you find downhill skiing to be rather expensive. When estimating the cost of a ski trip, one must consider the price of lift tickets, costs for ski site trips, renting or buying the skis, and the ski clothing costs along with sunglasses. However you probably won’t mind the cost once you experience the thrills and fun of skiing – all after you learn to ski of course.
Maybe you would prefer cross-country skiing. This is much more strenuous then with downhill skiing. You have no assistance outside of your own in this type of skiing. You cannot get uphill by a chairlift because there are none. However you probably will not tumble down mountains as steep as with downhill skiing. The cost is much lower compared to downhill skiing. You can obtain trail passes and rent the skis at much lower prices. More than likely you will not need any lessons and if you do they will not cost as much as downhill skiing lessons either.
A type of cross-country skiing that needs a different sort of skis is known as “skate.” While skis make this type of skiing much easier, you can also “skate” with traditional skates. You gain speed by doing the same actual movements as those of ice skating. The learning curve is not too steep however you must realize that it is tougher than with traditional cross-country skiing and much more physically challenging. You also need trails broader than with cross-country in order to really enjoy this type of skiing.
Then for those who like thrills, there is a type of skiing in which you can fly into the air from jump slopes prepared exactly for doing just that. Your endurance and flexibility will be tested on this one. This type of skiing will definitely put a pinch on your finances just as will alpine skiing. Alpine skiing is a type of skiing that allows much faster runs with fewer twisted courses.
Snowboarding is known by the skier having one wide ski without poles and it reminds us of surfing. There is also a type known as ski boarding which has skis used without poles that are shorter and broader. The ski boarder experiences some of the same thrills as with in-line roller skating or ice skating. It is much easer to pick up this type of skiing than the traditional types because of a ski board’s maneuverability.
It is apparant that there is a type of skiing for everyone to enjoy. If you do not like to be in the cold then cross-country skiing is probably for you. If you like leaping into the air and hitting the slope with great impact and speed then ski jumping is probably for you. But be smart about it: invest in some lessons.
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Food to Gain Weight
Most people are concerned with losing weight, so it’s always a bit difficult to find information on how to gain weight. Let’s face it – the overweight people may get all the attention, but being skinny is a struggle too.
In the end, the best way to gain is to eat more – lots more – than you normally consume. There are plenty of foods that will help you pack on the pounds, but I’m going to focus on the healthiest ones – no use being big and buff if it kills you, right? Another thing to keep in mind as you’re reading this – you MUST eat regularly – 5-6 times a day, every three hours if possible. Having two or three massive meals daily is just not going to cut it.
1. Whole Grain Pastas and Bread
You’re going to need plenty of carbohydrates to pack on weight – more than the average person since you’ve probably got a high metabolism. Stay away from fried foods such as french frieds, and processed carbs such as white bread.
2. Chicken and Fish
Protein is very important to muscle synthesis – be sure to eat plenty of it. Due to fat and cholesterol content, you should focus on lean meats such as chicken and fish; stay away from red meats if at all possible. A huge bowl of pasta with a few piddly chunks of meat ain’t gonna cut it – go for 1 1/2 – 2 chicken breasts, more if you can handle it.
3. Healthy Meal Replacement Powders
Do NOT go for “weight gain powders” – they’re basically laden with sugars and won’t do anything but make you fat (unless that’s your aim). My favorite healthy MRP is EAS’s Myoplex – tastes good and my cholesterol was fine even after a year of continuous use. If you can’t afford it, NLarge2 is pretty good too, though a little bit higher in cholesterol content. Don’t completely replace your caloric intake with these meals – allow a maximum 2 of your 5-6 meals to be composed of MRPs.
4. Sugar, but only before and after working out
Your body has two windows of opportunity where muscle growth can be enhanced by sugar intake – roughly an hour before working out, and within 30 minutes after working out. Any other time will waste the sugar or, even worse, pack on extra fat.
5. Water
Keep your body hydrated – muscles won’t grow without plenty of water. You’re not looking to drown yourself – 8 ounces an hour is good – more while you’re working out. The extra water will aid in muscle synthesis and keep your energy levels up.
6. Weightlift
This isn’t a food, but you need to put yourself on a muscle-building workout schedule. Unless you weightlift, eating a lot is most likely going to just make you fat.
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Bodybuilding Training
When you first begin exercising – no matter whether it’s weight training or cardio – your muscles immediately begin to use energy to allow them to work.
For the first three minutes of activity, your muscles burn glycogen, the form of sugar stored in the muscles for a quick infusion of energy. During this period fat is not burned. This process is called anaerobic metabolism. During the first few minutes of strenuous activity, especially during anaerobic metabolism, you may experience a burning sensation in the muscles of your arms, legs, or back. This is caused by the accumulation of lactic acid, which is the result of burned glycogen. This burning sensation will soon pass and should not disrupt your workout. Anaerobic metabolism is the main form of energy for activities that require short bursts of power such as sprinting, football, and bodybuilding.
As your exercising continues, your body will eventually burn up all the glycogen stored within the muscles. Your muscles will then move into the aerobic metabolism phase. When this occurs, lactic acid production stops. This occurs because the glycogen is now being burned in the presence of oxygen, which is brought to the muscles by the blood stream.
Provided you continue to breath correctly, your system will continually bring oxygen to the muscles. These stores of glycogen are expended after about 20 minutes. The body will then start burning its fat stores as an energy source. Thus, the longer you exercise, the more fat your body will burn.
What this means for you
For optimum health and fat burning, your bodybuilding workouts should consist of both anaerobic training and aerobic training. Weight training will strengthen and build the muscles, as well as boost your metabolism so you’ll be burning fat even after you leave the gym. Aerobic exercise such as cardio machines or aerobic classes will both stimulate your cardiovascular systems as well as burn body fat while your doing it.
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Fitness Equipment Apparel
What to wear, and what not to wear to the gym? When this million-dollar fitness equipment apparel question presents itself on gym days, even the strongest muscles turn to jelly.
Fitness equipment apparel has the potential to become the make-or-break factor in a fitness program – especially if you are just starting out with your get-in-shape routine.
The idea isn’t to make your fitness equipment apparel part of your workout-routine. This can easily happen if you are constantly lifting straps, instead of weights; tying laces, instead of being tied up at the workstation; doing pull-downs, instead of pull-ups; or giving an entirely new meaning to doing push-ups.
You don’t want to be wrestling to improve the flexibility of your fitness equipment apparel, instead of your body’s. If your clothes have some stretch in them, it will be much easier to stretch yourself to the limit!
Let’s start with fitness equipment apparel fabrics. To make the most of your time in the gym, you have to feel completely comfortable. Dryness, tear and abrasion resistance, stretch, ventilation, ease of movement, and durability are all factors to keep in mind.
Look for labels with references to materials such as Supplex, Lycra, Spandex, Cotton, Polyamide, Coolmax, Dri-Fit, or a combination of these. Cotton on its own is usually not the best choice. It tends to hold on to moisture, becoming unpleasantly clammy and heavy. Who goes through the workout effort in order to g��n weight?
If you want to keep your cool, it is important to choose light-weight, tight-fitting fitness equipment apparel. The materials should have the characteristic of pulling sweat away from your body, transporting it to the outside of the material. The moisture can then evaporate, leaving you dry and comfortable.
An example of this is the Nike Dri-Fit range, where a high-performance microfiber polyester fabric with this quality is used. On a hot day, you wont need more than this. On a cold day, a base layer can be added for extra warmth.
For superb ventilation, knit-in mesh panels under the arms, and at the back are incorporated into some fitness equipment apparel ranges. Make sure you have no excuse to throw in the towel during those first, demanding weeks, by checking for tubular seamless body construction, and flat stitching. You don’t want a seam chafing you raw in an unmentionable place!
The bottom-line in fitness equipment apparel usually consists of shorts. If you don’t feel comfortable in these, choose easy-to-wear calf-length or full length workout pants. A good choice is Moving Comfort’s range. DriLayer fabric, a mixture of Polyester and Lycra, will keep you cool, and it remains almost pill-free even with repeated washing.
You can also try the Adidas fitness equipment apparel range. Their �Mind Body� Moisture-Wicking Pants, will keep you cool and dry. These come with an elasticated waist, and a drawcord. It has handy on-seam pockets. The hem is open for comfort.
A fitted t-shirt or tank top takes care of the top half of your fitness equipment apparel search. Try a stylish, Nike Rock ‘n Sport Top for women. A nice touch is the sleek racer back.
A vital part of your fitness equipment apparel is your shoes. Cross-trainers may be your best choice for the gym. Look for good support, flexibility, and cushioning.
The Optima is a good shoe to start with. It is durable and receives excellent reviews. It offers a 5mm sole. The breathable canvas upper ensures comfort, and a good fit.
Another sensible choice would be New Balance. With ABZORB cushioning in the heel, you are assured of excellent shock absorption. Leather upper offers comfort and breathability. Durability is improved with the solid rubber outsole.
The Nike Shox range includes lighter, flexible shoes in their fitness equipment apparel. These are excellent for workouts. Nike concentrated on cushioning and impact protection in the design. Internal stitching, and a one-piece tongue and innersleeve prevent chafing.
The four Nike Shox columns are made of a resilient foam that enhances the durability of the shoe. The shoe has an extremely responsive feel. Lightness is added with a lattice design.
It is a good idea to keep the color scheme of your fitness equipment apparel on the dark side throughout. This will give you a more streamlined look. A loose t-shirt for before and after the workout, may also lessen any self-consciousness. All the major manufacturers such as Adidas, Reebok, and Nike, offer quality, moisture-wicking gym wear.
When you buy fitness equipment apparel, little thought goes into the research behind the brandname. Nike’s laboratory, for instance, has some of the most sophisticated scientific equipment to enable researchers to come up with the best designs and materials for peak performance.
The processes involved in testing include motion analysis, kinetics, foot-pressure measurement, ankle range of motion, heart-rate monitors, high-speed video, temperature sensors, and much more. All this to bring you the best possible shoes, shorts, or tops.
If you are partial to a particular equipment range, why not show your loyalty by wearing fitness equipment apparel with their brand name? Companies such as Cybex and Nautilus offer all you need to be able to make the most of your time in the gym. Nautilus offers the Dri-Release� range, with shorts, tanks, and other apparel choices for your workout.
You have to feel so comfortable that you are able to forget about your attire. You can’t work on your own flexibility if your clothes doesn’t show some flexibility first! Your fitness equipment apparel has to be able to MOOOVE with you..
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Golf Apparel Buying Tips for Women
Here are some buying tips for wet season golf gears:
1. Waterproof trousers and jackets. When heavy rain comes, waterproof gears will protect your body from being wet, making sure that you remain totally dry under your trousers and jacket.
Goretex is the material commonly used for such waterproof gears and the most effective and efficient waterproofing material available. It uses an absorbent film either in between textile layers or sealed to a layer. The film openings are tiny enough to keep out water, but big enough to permit air and water vapor to flow and circulate. This is an advantage when one is playing in lengthy rain periods.
When purchasing a waterproof jacket or pair of trousers you must look for an outerwear that comes with a guarantee. The top manufacturers of waterproof gears offer a guarantee of three years and this can be worth the investment.
2. Rainproof golf gears. These gears are not made with Goretex but are usually made from Teflon treated fabric, which has the tendency to hold water from passing through for only a certain period, and will permit air to pass through and may draw liquid through the fabric on long rain exposures.
Lightweight and not so expensive compared to waterproof gears, this is perfect when one plays in short rain showers.
3. Windproof. It is constructed to stop the wind. This is an effective option when one is playing in windy climates. Certain types of windproof gears are likewise Teflon treated offering a minor level of resistance to water, but are not intended to be used in rainy weather. Cheaper than rainproof or water proof gears, they can be a warm alternative to use for cold climates.
Types of golf clothing
1. Jacket. This is very important to keep the golfers upper body warm, dry and still preserve the space so as to swing with flexibility. This is essential when choosing a jacket that is comfortable to wear, looks good and most importantly that allows you to swing well while wearing it.
Choose a jacket that is comfortable, and practice your swings with the jacket on, to insure playability.
2. Trousers. Always put on the trousers and practice it for swings, making sure that you are comfortable with it, as well as able to move about freely. Make sure that it is made of a fiber that is easy to wash and care for.
3. Shirts. Like any type of clothing, be sure to try it on before buying. Make sure that you are comfortable with the material, that it is breathable and the fit allows you to move easily.
Choosing your golf apparel can be a lot of fun. Be careful though, and make sure that all your outfits do match. Choose earth tone colors to play safe. Enjoy shopping!
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Different Types Of Yoga Apparel
Yoga is all in rage lately. Everyday, a number of people decide to engage in Yoga for the conveniences it brings, from the physical aspect down to the spiritual and mental health.
Various forms of Yoga correspond to different people of different walks of like, ages and lifestyles. Yoga is open to all who can accommodate it. And one can perform or do Yoga as often as he wishes without restriction. The effects and benefits are seen as time goes by and it is not surprising that many people are inclined to it.
Yoga includes equipments, clothes, accessories as well as facilities to initiate learning. So how are you going to get up and choose what you wear on Yoga activities?
Yoga clothes should always be inclined to giving the best comfort. Although there is no particular Yoga clothe or apparel that you are supposed to wear during or when performing Yoga, it is necessary that you are comfortable with what you wear.
However, there are some considerations when choosing your Yoga clothes.
First and foremost is comfort.
Since you are going to perform different positions or Yoga postures, you must wear clothing that will not restrict you from moving freely in any manner. Your clothes should offer ease of movement and must be attuned to letting your different body parts to twist and stretch in various ways and postures.
It is advisable to choose a clothing which is made from pure organic cotton because this will provide maximum comfort. With this kind of material, the body is allowed to breathe as it should be. In addition, the clothing you choose must be sweat absorbent so that you will not feel sticky and moist when you sweat during the activity.
Although there are far more attractive and appealing designs of yoga clothing that you can choose from, always keep in mind to consider the clothing that fits you right and that fits your body frame.
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