Lift Lab

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Glute Lab

Author : Bret Contreras
Publisher : Victory Belt Publishing
ISBN 13 : 1628603461
Total Pages : 608 pages
Book Rating : 4.6/5 (286 download)

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Book Synopsis Glute Lab by : Bret Contreras

Download or read book Glute Lab written by Bret Contreras and published by Victory Belt Publishing. This book was released on 2019-09-17 with total page 608 pages. Available in PDF, EPUB and Kindle. Book excerpt: WALL STREET JOURNAL BESTSELLER IMPROVE YOUR PHYSIQUE, BUILD LEAN MUSCLE, AND INCREASE STRENGTH For more than twenty years, Bret “the Glute Guy” Contreras has been on a quest to improve human performance, focusing his research on the gluteus maximus, the largest muscle in the human body. What started as an effort to improve his own weak, flat backside quickly evolved when he discovered the wide range of functional movements to which the glutes contribute. Properly trained glutes not only help you lift heavier, jump higher, sprint faster, and swing harder but also help prevent knee, hip, and lower back pain and injuries. Bret went on to earn a doctorate in sports science and is now known as one of the world’s foremost experts on strength and physique training. After helping thousands of people reach their strength goals and achieve their ideal physique in his world-renowned training facilities, Bret brings you Glute Lab, which pulls his field-tested and scientifically proven methods and techniques together into an all-in-one glute training system that will help you develop leaner, rounder, stronger, higher-performing glutes. This all-encompassing guide explains why glute training is important for health and performance, how the glutes function, what critical role they play in the body, and how to design the optimal training program to accomplish your aesthetic and performance goals. This book offers thirty-six weeks of programming and several training templates for those who want to dive right in, breaking down each technique with step-by-step photos and descriptions. Bret also reveals the most common faults people make when performing these movements and offers hundreds of tips for getting the most out of every training session. You can implement his system in your local gym or even in the comfort of your own home. Glute Lab is more than just a book on glute training. These principles and methods can help you maximize muscle growth and strength, improve body composition, overcome training and physique plateaus, train around injuries and discomfort, determine ideal training frequency and exercise selection, design periodized programs, and so much more. In short, this book gives you the tools to make strength and physique gains and design balanced programs that cater to a wide range of goals and work for your entire body. Whether you’re a regular person looking to improve your appearance, an athlete looking to boost your performance, a physique competitor or bodybuilder looking for an edge over the competition, a powerlifter looking to increase your strength, a CrossFitter inspired to gain knowledge, a personal trainer interested in offering your clients cutting-edge training techniques, or a physical therapist looking to improve your clients’ health, Glute Lab will equip you with the information you need. In this book you will learn: • The fundamentals of optimal glute training • The anatomy and function of the glutes • How to select exercises based on your physique and training goals • How to perform the most effective exercises for sculpting rounder, stronger glutes • Variations of the hip thrust, deadlift, and squat exercises • Sample training templates and splits that cater to different training goals and preferences • How to implement advanced methods into your training routine • Diet strategies to reach weight loss and body composition goals • Sample glute burnouts and templates • Twelve-week beginner, intermediate, and advanced full-body training programs with a glute emphasis • How to design your own customized training programs • How to overcome plateaus in training, strength, and physique

Translog

Author :
Publisher :
ISBN 13 :
Total Pages : 556 pages
Book Rating : 4.3/5 ( download)

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Book Synopsis Translog by :

Download or read book Translog written by and published by . This book was released on 1974 with total page 556 pages. Available in PDF, EPUB and Kindle. Book excerpt:

Lift Lab

Author : Zane Kono
Publisher :
ISBN 13 :
Total Pages : 104 pages
Book Rating : 4.6/5 (552 download)

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Book Synopsis Lift Lab by : Zane Kono

Download or read book Lift Lab written by Zane Kono and published by . This book was released on 2020-06-19 with total page 104 pages. Available in PDF, EPUB and Kindle. Book excerpt: This logbook is designed specifically for high level bodybuilding workout tracking. In this book the 'RIR' or 'Reps in Reserve' system is utilized. For more information on how to use the RIR system, see below. Each book contains 90 workouts logs. The book is 6 by 9 inches to make it more portable and convenient.In the introduction of the book you will find an example template already filled in to further demonstrate how to properly utilize this logbook.RIR System:Generally, with any program I write, I will have a set amount of reps to execute. I will stop at that rep number, even if I have more reps I could have completed. From there, I estimate how many more reps I could have done; Was that failure, so 0 more reps? Or did I have 1 or 2 reps left? Or was it too light and I could have done 5 more? Do your best to estimate how many you could have done had you kept going to failure. This is your Reps in Reverse, or RIR. I have created a way to use RIR in order to keep progressing, but not always pushing every set to failure. Always pushing to failure is not necessarily conducive to more results, and often leads to more nervous system fatigue than desired. You do want to go to failure sometimes, but you also want to keep that in moderation.What I have done is create the '20% Reps In Reserve Rule'. The 20% Reps In Reserve rule states that you should only go up in weight when you are able to do 20% more than your goal reps with a given weight. An example of this would be if I was doing a set of 10 reps, I would execute that set, then estimate my RIR. If I stopped at 10 and that was my failure, meaning 0 RIR, then I will come back to that same weight next time. If I had one more rep I could have completed, meaning, 1 RIR, that is only 10% more. Therefore I still come back to the same weight next time. However, if I feel I could have done two more, or 2 RIR, that is 20% over my desired reps, meaning, next time I come back to that exercise I will increase the weight. Then repeat that same process for the new weight, once at 20% or more RIR, go up in weight again. Easy math says, if the goal reps was 5, 20% RIR is 1. 10 Reps is 2, 15 Reps is 3, and 20 is 4. If you rep range is somewhere in the middle, like 8, then round to the nearest multiple of 5 (10, in this case) and use that as your number to find your RIR percentage. The final thing to note is that if you didn't hit your desired reps with a weight, but got close, you can write it as a negative RIR. For example, if I was aiming for 10 reps, but only got 8, that's -2 RIR. This simply tells you next week you'll need to back down in weight. A negative RIR should only occur at the beginning of your program, where you're trying to find your starting weights. If you're seeing negative RIRs later into the program, as in you're not even able to hit weights you've logged in previous weeks, this is usually an indication of needing a deload. The only real exception to that is if you're on a hard diet, then you may see strength loss simply due to that.

Events Management

Author : Charles Bladen
Publisher : Routledge
ISBN 13 : 1136980385
Total Pages : 550 pages
Book Rating : 4.1/5 (369 download)

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Book Synopsis Events Management by : Charles Bladen

Download or read book Events Management written by Charles Bladen and published by Routledge. This book was released on 2012-06-12 with total page 550 pages. Available in PDF, EPUB and Kindle. Book excerpt: Contemporary events management is a diverse and challenging field. This major new introductory textbook is the first to fully explore the multi-disciplinary nature of events management and to provide all the practical skills and professional knowledge students need to succeed in the events industry. The book covers every type of event studied on an Events Management course, including sports, music, the arts, corporate events, tourism, and the public and voluntary sectors. It introduces the key issues facing the contemporary events industry, from health, safety and risk management to sustainability to developing a market-oriented business, with every topic brought to life through case-studies, personal biographies and examples of best practice. Written by a team of authors with many years of industry experience, it introduces the practical skills required in every core area of events management, including marketing, finance, project management, strategy, operations, event design and human resources. A companion website for the book includes a dazzling array of additional features, including self-test questions, audio interviews with key industry figures, additional case-studies and PowerPoint slides for each chapter. Events Management: An Introduction is the essential course text for any events management program.

Digital Twin Technology

Author :
Publisher : BoD – Books on Demand
ISBN 13 : 1837693064
Total Pages : 94 pages
Book Rating : 4.8/5 (376 download)

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Book Synopsis Digital Twin Technology by :

Download or read book Digital Twin Technology written by and published by BoD – Books on Demand. This book was released on 2023-12-20 with total page 94 pages. Available in PDF, EPUB and Kindle. Book excerpt: This book provides an in-depth examination of digital twin technology to take you on an enthralling trip across the intersection of the virtual and real worlds. It explores the transformational impact of digital twins, from their roots in engineering to their widespread applications in manufacturing, health care, and other areas. Real-world case studies highlight the practical benefits, while potential hazards are addressed wisely. This book is your guide to comprehending the present and visualizing a future where digital twins transform innovation, efficiency, and connectedness in our increasingly complicated world. Begin this illuminating trip and embrace the possibilities that exist at the intersection of the physical and digital worlds.

Peru

Author : International Monetary Fund. Monetary and Capital Markets Department
Publisher : International Monetary Fund
ISBN 13 :
Total Pages : 38 pages
Book Rating : 4.4/5 (2 download)

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Book Synopsis Peru by : International Monetary Fund. Monetary and Capital Markets Department

Download or read book Peru written by International Monetary Fund. Monetary and Capital Markets Department and published by International Monetary Fund. This book was released on 2023-11-03 with total page 38 pages. Available in PDF, EPUB and Kindle. Book excerpt: The goal of the mission was to continue to support the BCRP in its effort to research the conditions for success for a CBDC, as well as the role of various stakeholders. The IMF has been providing Technical Assistance to BCRP on the topic of CBDC since 2021. The initial TA mission supported the central bank during the first phase of the project, called the Preparation phase, which involved clarifying the context, key questions, and potential approaches to study a CBDC. The second phase of the BCRP’s CBDC project, known as the Proof of Assumptions phase, started with the publication of a paper by the central bank, supported by the current mission. The white paper outlined the context, goals and challenges related to a potential CBDC in Peru. Consistent with recommendations from the first mission, the BCRP recognized the need to focus on an initial engagement with stakeholders, including representatives of the banking sector, payment service providers, and the Fintech and technology sector.

Aptitude & Reasoning for GATE and ESE 2022 (Prelims) - Theory, Practices Questions and Previous Year Solved Papers

Author : Onlineverdan
Publisher : Infinity Educations
ISBN 13 : 8194968364
Total Pages : 598 pages
Book Rating : 4.1/5 (949 download)

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Book Synopsis Aptitude & Reasoning for GATE and ESE 2022 (Prelims) - Theory, Practices Questions and Previous Year Solved Papers by : Onlineverdan

Download or read book Aptitude & Reasoning for GATE and ESE 2022 (Prelims) - Theory, Practices Questions and Previous Year Solved Papers written by Onlineverdan and published by Infinity Educations. This book was released on with total page 598 pages. Available in PDF, EPUB and Kindle. Book excerpt: This Book of Aptitude & Reasoning has been designed to meet the growing requirements of candidates appearing for GATE & ESE (Prelims) 2022. The book also satisfies the need of candidates appearing in UPSC (Prelims), Bank (PO), SSC, MBA entrance exams, and in Campus Placements of various Software Companies. This comprehensive volume covers Topic-wise Theory with Solved Examples, Practice Questions, and Previous Years GATE & ESE (Prelims) questions of various engineering streams, such as Civil, Chemical, Computer Science, Electronics, Electrical, Instrumention, Production and Mechanical. The book consists of total seventeen chapters with a major focus on questions from Arithmetic, Ratios, Progression, Polynomials, Permutation & Combination, Clocks & Calendars, Dice & Cubes, Basics of Geometry, Blood Relations, Puzzles, Data Interpretation, Venn Diagram & Syllogism, and Critical Reasoning. Each question has its detailed solution and explanation with proper reasoning.

3D Printing in Biotechnology

Author : Nandita Dasgupta
Publisher : Elsevier
ISBN 13 : 0128203021
Total Pages : 229 pages
Book Rating : 4.1/5 (282 download)

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Book Synopsis 3D Printing in Biotechnology by : Nandita Dasgupta

Download or read book 3D Printing in Biotechnology written by Nandita Dasgupta and published by Elsevier. This book was released on 2023-09-23 with total page 229 pages. Available in PDF, EPUB and Kindle. Book excerpt: 3D Printing in Biotechnology: Current Technologies and Applications explains the basic designs and recent progress in the application of 3D printing within various biotechnology fields. The book is a compilation of the basic fundamentals, designs, current applications, and future considerations related to this emerging technology, and summarizes the promising application of 3D bioprinting. Chapters contain detailed state-of-the-art knowledge to assist in the development and design of 3D printers, with applications in the medical, food, and environmental fields. This book will appeal to researchers and students from different disciplines, including materials science and technology, food, agriculture, and various biomedical fields.The content includes industrial applications and fills the gap between the research conducted in the laboratory and practical applications in related industries. - Offers an introduction to the emerging technologies and sectors in the field of 3D printing - Discusses the development of sustainable materials and bio-inks - Provides a guide for medical professionals and practitioners to incorporate current 3D printing technology into their medical practice - Bridges the knowledge gap for current designs used in 3D printing technology for designing an efficient and innovative 3D printer - Previews the technological basis for new farming practices and food engineering concepts utilizing 3D techniques

Oswaal GATE Chapter-wise Topic-wise 15 Years' Solved Papers 2010 to 2024 | General Aptitude For 2025 Exam

Author : Oswaal Editorial Board
Publisher : Oswaal Books
ISBN 13 : 9359587648
Total Pages : 481 pages
Book Rating : 4.3/5 (595 download)

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Book Synopsis Oswaal GATE Chapter-wise Topic-wise 15 Years' Solved Papers 2010 to 2024 | General Aptitude For 2025 Exam by : Oswaal Editorial Board

Download or read book Oswaal GATE Chapter-wise Topic-wise 15 Years' Solved Papers 2010 to 2024 | General Aptitude For 2025 Exam written by Oswaal Editorial Board and published by Oswaal Books. This book was released on 2024-03-27 with total page 481 pages. Available in PDF, EPUB and Kindle. Book excerpt: Description of the Product: • Previous 15 Years’ GATE chapter-wise & topic-wise solved papers of General Aptitude (2010 -2024) • 100% Exam Ready With 2024 Papers (All 8 Shifts) Fully Solved • Concept Clarity With Revision Notes, Mind Maps & Key Concepts through Explanations • Extensive Practice With 1000+ Questions & 2 Sample Papers • 100% Exam Readiness With the Latest Previous Years’ Trend Analysis (2024- 2017) • Valuable Exam Insights With Tips & Tricks to ace GATE Exam in 1st attempt • Easy to Scan QR codes for online content

Lift

Author : Ray Anderson
Publisher : Turner Publishing Company
ISBN 13 : 1684429684
Total Pages : 400 pages
Book Rating : 4.6/5 (844 download)

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Book Synopsis Lift by : Ray Anderson

Download or read book Lift written by Ray Anderson and published by Turner Publishing Company. This book was released on 2024-05-07 with total page 400 pages. Available in PDF, EPUB and Kindle. Book excerpt: If music is a universal language, and mathematics a universal truth, could the two be combined to form a new world language that would create common understanding across all cultures? In 2489, mathematicians who govern the world calculate that if our species doesn’t reduce wars and killing, humanity will be driven to extinction in fifteen months. They further divine that the only way out of the crisis is to create the optimum language for humans, which, it turns out, will be based on mathematics, linguistics, and music. Charles De Costa, a brilliant mathematics student, with help from great minds resurrected (Lifted) from the past, works with the World Council of Mathematicians (WCM) to create the language, but the endemic human virus of evil thwarts progress. Charles also has trouble navigating a romance with his girlfriend, Andrica, but in a year, he grows from an awkward teen into a formidable young man. Juanita Popov, Chairperson of WCM, leads the world and struggles to save humanity. Her World Army commander, General Roy Braun, is tasked with reducing wars, eliminating conflicts, and policing a society of over 11 billion on the planet. One of his renegade generals brings the planet to another crisis. Meanwhile, a beta version of M-L-M, transmitted to space, triggers a multitude of SETI responses from all over the galaxy. However, no one understands the replies. What do these alien signals say? At the last possible moment, M-L-M is perfected, but it can’t be inculcated to all humans in time. Simulations using complex algorithms reveal that only weeks remain for humanity not to slide into a blackhole of extinction. A starship able to take 3000 passengers to a hospitable planet in another star system has been readied in order to propagate our species. Who will be selected to survive? Ensuing chaos tests the best and worst of humanity. And now the starship is under siege.

Strong Curves

Author : Bret Contreras
Publisher : Victory Belt Publishing
ISBN 13 : 162860235X
Total Pages : 782 pages
Book Rating : 4.6/5 (286 download)

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Book Synopsis Strong Curves by : Bret Contreras

Download or read book Strong Curves written by Bret Contreras and published by Victory Belt Publishing. This book was released on 2013-04-02 with total page 782 pages. Available in PDF, EPUB and Kindle. Book excerpt: This is not your run-of-the-mill fitness book. Developed by world-renowned gluteal expert Bret Contreras, Strong Curves offers an extensive fitness and nutrition guide for women seeking to improve their physique, function, strength, and mobility. Contreras spent the last eighteen years researching and field-testing the best methods for building better butts and shapelier bodies. In Strong Curves, he offers the programs that have proven effective time and time again with his clients, allowing you to develop lean muscle, rounded glutes, and greater confidence. Each page is packed with information decoding the female anatomy, providing a better understanding as to why most fitness programs fail to help women reach their goals. With a comprehensive nutritional guide and over 200 strength exercises, this book gets women off the treadmill and furnishes their drive to achieve strength, power, and sexy curves from head to toe. Although the glutes are the largest and most powerful muscle group in the human body, they often go dormant due to lifestyle choices, leading to a flat, saggy bum. Strong Curves is the cure.

Transforming Special Education Through Artificial Intelligence

Author : Walters, Annette G.
Publisher : IGI Global
ISBN 13 :
Total Pages : 656 pages
Book Rating : 4.3/5 (693 download)

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Book Synopsis Transforming Special Education Through Artificial Intelligence by : Walters, Annette G.

Download or read book Transforming Special Education Through Artificial Intelligence written by Walters, Annette G. and published by IGI Global. This book was released on 2024-10-25 with total page 656 pages. Available in PDF, EPUB and Kindle. Book excerpt: Special education encounters distinct challenges in delivering personalized and practical assistance to students with disabilities. Educators frequently require support to address the varied needs of these students, resulting in learning and development gaps. Moreover, early identification and catering to these needs can take time and effort, affecting students' long-term academic success. There is an urgent need for innovative solutions that can bridge these gaps and improve the educational experiences of students with disabilities. Transforming Special Education Through Artificial Intelligence offers a comprehensive exploration of how Artificial Intelligence (AI) can transform special education by providing personalized and individualized support for students with disabilities. Through case studies and real-life examples, we demonstrate how AI can analyze data to tailor learning experiences, and most importantly, identify learning difficulties early. This crucial aspect of AI can significantly enhance communication among stakeholders and reassure them about the potential of AI in improving educational outcomes for students with disabilities.

INDONESIA

Author : NARAYAN CHANGDER
Publisher : CHANGDER OUTLINE
ISBN 13 :
Total Pages : 338 pages
Book Rating : 4./5 ( download)

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Book Synopsis INDONESIA by : NARAYAN CHANGDER

Download or read book INDONESIA written by NARAYAN CHANGDER and published by CHANGDER OUTLINE. This book was released on 2023-01-07 with total page 338 pages. Available in PDF, EPUB and Kindle. Book excerpt: THE INDONESIA MCQ (MULTIPLE CHOICE QUESTIONS) SERVES AS A VALUABLE RESOURCE FOR INDIVIDUALS AIMING TO DEEPEN THEIR UNDERSTANDING OF VARIOUS COMPETITIVE EXAMS, CLASS TESTS, QUIZ COMPETITIONS, AND SIMILAR ASSESSMENTS. WITH ITS EXTENSIVE COLLECTION OF MCQS, THIS BOOK EMPOWERS YOU TO ASSESS YOUR GRASP OF THE SUBJECT MATTER AND YOUR PROFICIENCY LEVEL. BY ENGAGING WITH THESE MULTIPLE-CHOICE QUESTIONS, YOU CAN IMPROVE YOUR KNOWLEDGE OF THE SUBJECT, IDENTIFY AREAS FOR IMPROVEMENT, AND LAY A SOLID FOUNDATION. DIVE INTO THE INDONESIA MCQ TO EXPAND YOUR INDONESIA KNOWLEDGE AND EXCEL IN QUIZ COMPETITIONS, ACADEMIC STUDIES, OR PROFESSIONAL ENDEAVORS. THE ANSWERS TO THE QUESTIONS ARE PROVIDED AT THE END OF EACH PAGE, MAKING IT EASY FOR PARTICIPANTS TO VERIFY THEIR ANSWERS AND PREPARE EFFECTIVELY.

Mass Transit

Author : Martha Ellis
Publisher : iUniverse
ISBN 13 : 0595375243
Total Pages : 151 pages
Book Rating : 4.5/5 (953 download)

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Book Synopsis Mass Transit by : Martha Ellis

Download or read book Mass Transit written by Martha Ellis and published by iUniverse. This book was released on 2005-10 with total page 151 pages. Available in PDF, EPUB and Kindle. Book excerpt: A subway ride is much like an elevator ride. There are confined spaces, limited strangers, and boredom except for one's own thoughts. In this enclosed area, certain rules of behavior exist: mind your own business, do not look at each other for any long period of time, and do not cross into another's space. On this one day in July, those rules were broken and nothing else would ever be the same again. Go along for the ride as the pages rumble over the subway rails of New York, building unforgettable characters within the tunnels beneath the city. Marc, an advertising executive with no passion; Meg, a woman on a mission to save her marriage; Demarcus, a high school athlete with NCAA aspirations; Nettie, a homeless woman with money stuffed in her bra Only a split second on Mass Transit could fuse these diverse people together forever. Get on at the next station. It will be a non-stop ride from then on!

Technologies for Urban and Spatial Planning: Virtual Cities and Territories

Author : Pinto, Nuno Norte
Publisher : IGI Global
ISBN 13 : 1466643501
Total Pages : 349 pages
Book Rating : 4.4/5 (666 download)

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Book Synopsis Technologies for Urban and Spatial Planning: Virtual Cities and Territories by : Pinto, Nuno Norte

Download or read book Technologies for Urban and Spatial Planning: Virtual Cities and Territories written by Pinto, Nuno Norte and published by IGI Global. This book was released on 2013-07-31 with total page 349 pages. Available in PDF, EPUB and Kindle. Book excerpt: "This book covers a multitude of newly developed hardware and software technology advancements in urban and spatial planning and architecture, drawing on the most current research and studies of field practitioners who offer solutions and recommendations for further growth, specifically in urban and spatial developments"--

Safer Makerspaces, Fab Labs, and STEM Labs

Author : Kenneth Russell Roy
Publisher :
ISBN 13 : 9780692924082
Total Pages : 177 pages
Book Rating : 4.9/5 (24 download)

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Book Synopsis Safer Makerspaces, Fab Labs, and STEM Labs by : Kenneth Russell Roy

Download or read book Safer Makerspaces, Fab Labs, and STEM Labs written by Kenneth Russell Roy and published by . This book was released on 2017-09 with total page 177 pages. Available in PDF, EPUB and Kindle. Book excerpt: Safer hands-on STEM is essential for every instructor and student. Read the latest information about how to design and maintain safer makerspaces, Fab Labs and STEM labs in both formal and informal educational settings. This book is easy to read and provides practical information with examples for instructors and administrators. If your community or school system is looking to design or modify a facility to engage students in safer hands-on STEM activities then this book is a must read!This book covers important information, such as: Defining makerspaces, Fab Labs and STEM labs and describing their benefits for student learning.· Explaining federal safety standards, negligence, tort law, and duty of care in terms instructors can understand.· Methods for safer professional practices and teaching strategies.· Examples of successful STEM education programs and collaborative approaches for teaching STEM more safely.· Safety Controls (engineering controls, administrative controls, personal protective equipment, maintenance of controls).· Addressing general safety, biological and biotechnology, chemical, and physical hazards.· How to deal with various emergency situations.· Planning and design considerations for a safer makerspace, Fab Lab and STEM lab.· Recommended room sizes and equipment for makerspaces, Fab Labs and STEM labs.· Example makerspace, Fab Lab and STEM lab floor plans.· Descriptions and pictures of exemplar makerspaces, Fab Labs and STEM labs.· Special section answering frequently asked safety questions!

A Week at the Lake

Author : Wendy Wax
Publisher : Penguin
ISBN 13 : 0515155225
Total Pages : 450 pages
Book Rating : 4.5/5 (151 download)

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Book Synopsis A Week at the Lake by : Wendy Wax

Download or read book A Week at the Lake written by Wendy Wax and published by Penguin. This book was released on 2016-06-28 with total page 450 pages. Available in PDF, EPUB and Kindle. Book excerpt: Twenty years ago, Emma, Mackenzie and Serena bonded over their New York City dreams. Then, each summer, they spent one week together at the lake. It's been five years since Emma has seen her friends, but now she's in desperate need of their support. But when a terrible accident keeps Emma from saying her piece, Serena and Mackenzie begin to learn about the past on their own. Now, to heal their friendship and their broken lives, the three women will have to return to the lake that once united them and discover which relationships are worth holding on to.